this is the high volume week so its back to fug Eric Cressey
foam, mobility, hips, shoulders It band on the left is tight as hell
OH squat 95x10,135x6
A front squat (4x1)6
225, 225, 245,245,245,245
B DB step up 70x 4x8
C1 BAR roll outs 3x10
C2 Natural GHR 3x8
out of calf machine
D one legged squat to box 2x10
my left wrist is jacked- did something at work last week and now it is feeble.
front squats- felt fine, legs felt tight, racking and reracking for the cluster sets
sucks ass by set 5 felt like my ass was getting kicked
dB step ups these got heavy I had to hook grip these
GHR- this seemed like an ungodly amount of GHRs last week this week the same.
that’s it Eirc Cressey gave me the dilznick and I am done.
6.9.09
Upper
Foam, mobility- ytwli low back was tight.
A1 Incline bb BP (4x1)6
190,190,205,205,205,205
A2 weighted pull up (4x2)6
bw+45,
B1 DB flat bench 3x8
80,80,80
B2 head supported bent over db row 3x8
70,70,70
C1 cable backhand 3x12
C2 zotman curls 3x10
Notes,
this is the worst day for me, I detest incline BP,
pull-ups felt fun could have pushed the weight, but it 48 reps-
did not want to go nutz.
the db’s felt heavy today.
Zottman curls- these are supposed to be good for the forearm/elbow
not so much with tendonitis…
MP
Barx15
95x5
125x3
140x3
150x3 (pinky on power rings - #3 very slooow)
160x4
Chin-ups
BWx5
+55 6x5 sets
Standing overhead pin presses
(from top of head)
185x4
185 (1x5)x2sets (clusters)
Inclined Chest Supported DB cleans
25’s x 12,15,15
Was going to do seated DB presses, but felt the weakness in the upper back on MP’s. Nothin’ whacks on that like supra-maximal partials just above the sticking point. I did them standing because the tummy needed some work too, since I bailed on doing abs on squat day.
Chin-ups really hit my weak teres on the right side so I should see some general shoulder stability improvement by next session. The stronger that teres gets, the stronger I can make the right triceps long head and so the better all my presses will be.
Down 5-7 lbs. Down 9 lbs from where I want to be in bodyweight, so this is an excellent session.
HS Decline Press 410 9,5,5 rp
BB Shrugs 385 9,6,4 rp
Tri Rope Ext. 100 14,10,8 rp
HS Front Iso-Lat Pulldown 125 7,4,2 rp
Ghetto T-bar Rows 205x7, 170x15
Hs Ab Cr 145 3x8
Okay, weight PR’s on Shrugs, t-bars and HS lat Pulldowns. Rep PR’s on everything else.
Good Mornings,
215x 9
205x 10/10/10/10
Supersetted with knee extensions, left knee only
15x 10/10/10/10/10
Fatness: 297
Time: 1 hour 20 minutes
Money set 1-rep equivalent: 384 lbs (24 lbs under current PR)
I hate my knee. I still havent made an appt to see the knee doc yet. Its not so much that the knee is weak (it is) but that my subconscious expects the knee to explode. This really messes with my form, especially when the weight gets heavy. I did better last week, I think, because I used a box as a touch point. There may be some furry good feeling psychosexual support given by the fact that the box is there, which is why I stopped using it. I dont like my mental weaknesses anymore than I like my pathetic lifting weaknesses.
Anyway, at 360 the first rep felt pretty strong, and I really wanted 5 for a new pr. I was chanting to my self backbackbackback kneesoutkneesoutkneesout but as soon as I tried to come out of the hole on the 2d rep, instead of coming up my ass slid to the right. I was all twisted to my right, and I was surprised that I was able to lock it out and rack it.
I start my deload week Saturday, and I am doing it 100% by the book. If I donâ??t like my squat form on that, I will drop my training max by 20 lbs instead of increasing it by 10.
I punished myself with brutally strict good mornings. I should be paying for those for a few days. that will learn me.
foam, mobility dislocates, more lunges blah blah blah my lower back is tight as hell,
was tight on Monday- tight at work yesterday .
OH sqpat 95x10,95x19 fuck
A broad jump 6x5
D elevated Deadlift +2" (off 45 plate) 5x5
wu,135x10,225x5, 315x5,315x5,365x5,385x5,405x3,365x5
C db lunges 4x6
70,80,80,80
D Pallof press both sides 3x10
notes
OHs quat- 95 x19 wtf right.
jumps felt great til set 4, love to do them but they started something in the low back
that did not feel great.
Deads 315 felt heavy, go figure.
365 felt fine and flew, 385 flew, 405 first two felt great, 3rd rep felt some rounding- so I stopped. and what ever stiffness in the low back is sucking.
all the reps prior I had a good arch- I don’t know if its the bounce from the touch and go.
This morning I dragged my sled, with no added weight, for a mile, in 20:36. This is my baseline. I will start loading the sled on Sunday. I felt the need to drag for a mile in order to improve my base work capacity. I also started doing Atkins today, cuz Im tired of being an Old Lardass.
12 June 2009
Cycle 2, week 1 5’s
W=199
Bike 10m, sh rehab, ytwl
Bench (training max 180)
WU 45x10, 85x5, 105x5
Working 120x5, 135x5, 155x7
BBB bench 95#x10 (5 sets) superset with
Kroc Rows 80#x10 (5 sets)
Bounced off my left safety because I wasnâ??t rowing the weight down and my left arm came down in freefall.
Everyone’s training is lookin’ good! MJ, hurry up and get up to 280 lbs on that sled, so you can come up here to Canuck land and pull me around in the snow. Hell, if I feed ya enough beer, I bet I could get you entered in the Iditarod up in Alaska eh?!
New bench routine started tonight, compliments of Meat. He and I are racing to 1000 pound bench, raw. And so the saga begins…
Tonight’s training took place after a 10 hour shift in the gym in our basement at work. Needed a change of scenery and tempo… plus I was too lazy this morning. Sue me… or bite me… your choice, lol!
JUNE 16TH M.E. BENCH
3 BOARD BENCH
bar x 5,000
135x20
135x10
225x5
295x2 (right shoulder a little tender, %$#@!)
(working sets)
315x3
315x4
315x5
315x5
315x4
shoulder bugging me the 1st 2 sets, then warmed up
FULL ROM BENCH- PAUSED (trying to get 1 set of 6 reps paused, then move weight up)
275x6
PIN PRESS/ LOCKOUT (6-8 inch rom)
365x3
405 x 3 sets of 3
CLOSE GRIP BENCH (supposed to be with bands, forgot them in the car… fuck it)
225x10
225x9
225x6
ROPE CABLE TRICEP PUSHDOWNS
120 x 3 sets of 10
*elbows and shoulders tender tonight, I need a bandaid and a hug, waaaahhh