23 June 2009
W=200
Cycle2 Week3 5-3-1
Bike 5m, sh rehab, ytwl, face pulls
Military Press Barx10, 65x5
80x5, 90x3, 100x14 PR reps
BBB MP 70x10 (5 sets) Superset with
Chins/Pulls 6/6/6/6/6/4
NICE WORK EVERYONE!
Wow, you guys are really kickin’ ass and takin’ names, good stuff!
Well, my upper right lat is not healed enough yet. Felt good last couple of days, went in today… started light, warmed up, made sure I was hydrated and still managed to pull/ tear/ strain it again. FUCK!!!
I am so pissed off right now. Looks like I will not be pulling anything heavy for a couple of weeks, try and get this thing healed before the competition. Only 6 weeks left. I guess the only alternantive I have is to blast my legs… squats etc. to keep the deadlift somewhat up there.
If anyone has any other ideas I will gladly listen…
JUNE 23 M.E. DEADLIFT
8" ELEVATED RACK PULLS
(overhand grip)
bar x lots
135x10
225x10
315x5
405x1
(alt grip)
405x1
495x1
585x1 ($%#@! pull right upper lat… again)
405x1 (just to see if it hurt with lower weight… fuckin’ eh it does)
was supposed to work up to 665 lbs for 3 sets of 3… so much for that
GOOD MORNINGS
135x10
225x10
315x10
365x5
BARBELL HOLDS
did a bunch, working up to 495 lbs to failure. Hands are hamburger now. Good. Fuckin’ pissed off.
ABS AND CALVES STUFF.
Seriously bummed out right now.
Wednesday- Upper
BB Bench 225 6,3,2 rp * The first set should have been 8, this is very disappointing.
Shrugs 385 10,8,5 rp
Rope Press downs 100 8,4,2 rp
HS Front Lat Pull down 125/side 7,4,3 rp
T-bar Rows 205x8, 175x12
HS Ab Cr 145 3x8
I had to ditch the HS decline press as I couldn’t add more weight to it. Swapped it with BB Bench, and the first time through was pretty damn sad. T-bars on the other hand were strong. Rep PR’s on everything.
Morning
Squats
185wu
225x10
315x8x3
Zercher’s
135x10
185x8
225x6x2
Goblet squat
120x8x3
Hammer curls
45x8x4
reverse curls (ez bar)
80x8x3
Afternoon
Quick swim
6.25.09
mobility, foam 90/90 stretch and a ton of other hips IT shit, not enough.
OH squat 95x8,95x10 *** uh oh**
A speed squats 205x 10x2
I was supposed to work up to a 1 RM not so much
225x2,245x2,275x2,315x2, 335x2, felt like shit so I moved on.
B1 Rack pull from knees
wu 225x5,3`5x5, work 405x5, 455x4, 425x4,1 then 365 x2 x7
B2 ankle mobiliaztoin drill 3x10 per side
C DB reverse lunge front foot +4"
60’s x6, 70’s x5, 70’s x5 60’x7
D1 wood chops 3x10 side
D1 Bulgarian split squat hold 3x20 secs side
Notes
back to Fug Eric Cressey Dang
I knew at OH squats something was up too tight too feeble- should have ran - did more mobility but obviously not enough
Squats speed work went fine the 335 double felt like ass- ok like less then ass… so move on
Rack pulls I kind of hate these- noisy hard on the joints- I prefer off of a box
seeing how I am whining the bar is so fugging smooth at this gym. suck.
DB lunges felt nice, liked the added height- tells me im not getting warm enough for the money exercises first
wood chops- these always feel goofy back to hanging leg raises for me
BS holds harder then they look typed out. Fun.
thanks for reading- my feeble work
KMc
25 June 2009
W=202
Cycle2 Week3 5-3-1
Bike 5m, sh rehab, ytwl, face pulls
Sumo DL 135x5, 185x5
230x5, 260x3, 290x12 PR reps
Deficit Sumo DL 165x6 (5 sets)
With the pack surrounding me Soldog in front and Lunadog behind, Shadowdog was camera shy as befits a shadow (actually she got clocked in the head while I was doing the YTWLs so she went out into the hall)
6.26.09
upper
foam mobility ytwl, dislocates, ytwl again… some other junk
A speed pin press 135 10x3 225 2x2
B1 neutral grip seated pulley row 3x5,2x7
B2 db push presses 55x 3x5 55x2x7
C1 straight arm pull down 3x12
C2 lying DB tricep ext 45 3x8
Notes
pin presses of any type killed my elbows loud and painful.
db push presses first 3 sets elbow felt lik shit so I went light,
last two sets supposed to be light, but these felt better then the first 3.
db tricep etension- these also hurt my elbows…
then I rode a spinning class bike for 20 mins including 12 30 sec intervals 30 sec rest.
thanks for reading , have a good weekend.
kmc
Friday: Biceps and Lower body
BB Preacher Curls 90 11,7,4 rp
Pinwheel Curls 60 9,6,5 rp
Standing Calf Raises 315 13 reps ss
SLDL’s 185 10 reps ss
Leg Press 630x10, 360x22
HS Ab Cr 145 3x8
Rep PR’s on everything, I should have gone up to 680 on Leg Press in hindsight. Will do it next time.
Well, drove all the way down to work in the +90 degree weather with no major problem, tunes blarin’, wind in my hair. Got my gym bag, answered 400 stupid questions from people, even though I told them I was not working… still did not deter them.
Finally got out on the open road headed home, traffic stopped dead. Tried a couple of alternate routes, no go. So, grabbed a coffee and resigned myself to sitting in traffic behind the myriad of campers, trailers and cars packed to the hilt with various summertime goodies and toys… and pissed of cranky kids and parents making weird faces and rude gestures at anyone who will pay them some attention.
So, took me about an hour and a half to get home… then my 77 year old father in law decides he wants to go to the mall downtown… he does not drive and his health is not the best. So, out I go again, take him downtown to the mall… 15 kilometers took almost 45 minutes one way.
Finally, get to the gym… really had to kick my own ass today because I was tempted just to go hit a patio somewhere and crack a cold one… take in the sights of summer.
JUNE 26TH SQUAT/ ACCESSORIES
SQUAT
bar x 100
135x10
225x5
315x5
405x1
(belt and wraps on)
475x1
495 x 4 sets of 1
405x5
ANDERSON SQUATS
I set these up at about the same angle I would be at for the start of deadlifts, so not quite parallel.
315x3
405 x 2 sets of 3
495x1
585x0 (broke the pins but did not lock out)
SEATED DUMBELL PRESS
70 x 3 sets of 10
went light on these today, gonna be benching tomorrow
ROPE/ CABLE FACEPULLS AND D.B SIDE LATERALS
3 sets supersetted to failure, got some good blood flow in the shoulders
Missed yesterdays squat session, so did it today. I am gonna bench tomorrow, as I have my schedule all done up and missing a day will screw me up. Going to a function with the wife tomorrow, a welcome home BBQ for some of the boys returning from Iraq and Afghanistan. Lotsa food and beer, mmmmmm…
Tonight, chillaxin’ with the bride, feet up in the airconditioning, scarf some pizza and watch Clint kick some ass… just bought the DVD movie Gran Torino. Think I might even open a bag of chips. Cheat night tonight… lol!
Went golfing with my son today, did 18 holes until the thunderstorms rained us out halfway through the 18th. Then I came home and did my bench day, perhaps not the brightest idea…
26 June 2009
W=199
Cycle2 Week3 5-3-1
Bike 5m, sh rehab, ytwl, face pulls
Bench barx10, 85x5, 115x5
135x5, 155x3, 175x3
Got surprised by my son in the middle and then lost my air on the third - should have stopped there. Major FAIL on the 4th!
BBB Bench 100x10 (5 sets) superset with:
DB BO Row 85x10 (5 sets ea arm)
The different grip width had a surprisingly weakening effect. I think I was too wide during my earlier sets. The final set was probably just about right. Not pleased with only getting 3 and failing on the 4th but that’s what happened…
Sat.- Glute work
Deadlift 135x8, 185x5, 225x1, 275x1, 315x1* PR
Deadlift standing on a 45lb plate 185 5x5
Pretty stoked about the 315 PR that means I’ve hit my goal for the year six months early. Upping my year in goal to 365 now.
28 June 2009
W=202
Cycle2 Week3 5-3-1
Bike 10m, sh rehab, ytwl, face pulls
Squat barx10x2, 115x5, 135x3, 165x3
195x5, 225x3, 250x7 PR reps
A satisfying completion to the second cycle must have been stoked squatting for the first time in my new rack, even if my knees were caving in!
BBB Squat 155x10 (5 sets)
Knee raises
Bike 30min
Surprisingly, my head was not too bad Sunday morning, but my body and stomach was another story. You would think I would have learned after all these years, especially after behaving myself for the last couple of months. Oh well, got it out of system… at least until after the meet anyhow… then I’m gonna show those tree huggin’, granola eatin’, beaver kissin’, bark salad eatin’ Columbians how to party… ZZZzzzzzz… lol!
My caloric intake from last night? HA! I don’t even want to try and figure it out. But I can tell you this… everytime my elbow bent, my mouth opened. Strange reflex. Out of curiosity… 20 Budweiser that I drank x 86 calories each (according to the 'net)= 1720 calories… in beer alone. Then throw in the food… snacks… liquor… desserts… more snackie thingies… and that is just what I remember.
I am sure there were some small furry animals and unattended children as well, lol!
So, finally got my ass in gear later in the afternoon, and headed to the gym for glorious bench day. Yay.
JUNE 28TH M.E. BENCH
3 BOARD BENCH
(full r.o.m.)
bar x 1000000000000
135 x 2 sets of 10
225x5
275x3
315x1
(boards)
355x3
355x3
355x2
FLAT BENCH (full r.o.m. paused)
295x5 (tried for 6 reps… 5th rep glued to my chest after pause)
PIN PRESS
445 x 3 sets of 3
CLOSE GRIP BENCH WITH BANDS
I twisted the bands to shorten and tighten them and make the movement much more difficult. Must punish myself for my behaviour. Ouch
(feet off the floor)
245x6
245x4
245x4
ROLLING DUMBELL EXTENSIONS
50x7
50x6
50x6
PUSHUPS (on elevated handles thingies)
3 sets to failure with partials and negatives thrown in.
*Pretty good session, I think I sweated out most of the poisons. My triceps were pretty fried after the pin presses and the close grip bench.
I think I am going to move down to heavy triples and doubles for the last couple of bench sessions… and perhaps start moving down from 3 boards to 2 boards and eventually 1 board before testing and the comp. I will check with the “Boss”, see what he thinks.
5 weeks out… getting excited now. Just gotta be patient with this upper lat thing, let it heal… and hopefully get a couple of pull straight d/l workouts in before the comp.
6.29.09
lower
hips, mobility foam, hips, mo’ mobility…dislocates shoulders, hips, ankles
OH squat 95x10,135x3, 135x10
A1 snatch grip dead lifts
warm up (135x4,225x2,315x2) work 335x2,365x2,365x2,365x2** then 315x 2x4
A2seated 90/90 stretch
B speed dead lift at 65% 275 8x1
C db walking lunges 3x70, 1x50
D1 hanging leg raises 3x10
D2 db suitcase dead lift 1x70,2x60
Notes.
nice day today… felt great.
OH squats got the 135x10, then the rest of the day fell into place…hmmmm.
Snatch grip deads * no straps woo!! all the sets of 365 as singles
walking lunges got the quads and glutes feeling warm and cozy did these hook grip too.
hanging leg raises soooo much more fun then dragon flags…
they don’t hurt my neck, and my low back and thoracic always feel loose after.
No energy systems/cardio work, today, but I rest as little as possible and I am quite done after pulling.
thanks for looking
KMc
Tuesday- Biceps and Lower Body
CG Ez Bar Preacher Curl 112 4,3,3 rp
Reverse grip Bb Curl 90 15,12,10 rp
Leg Press-calves 540 13 reps ss
Lying Leg Curls 130 10,6,3
Back Squats 235 x 7, 165 x 21
HS AB Cr 145 3x8
I had to lift back to back because the University gym is closed on Friday and you can tell I missed the rest day. Still squeeked out rep PR’s on everything but boy was it hard and god did it suck.
6.30.09
Upper
foam mobility, ytwl 2x dislocates, push ups, scap push ups
A BB floor press 225 4x2
wu 135x5,185x2,185x2
B1 plates + pushup BW+90 x 3x7
BW+45 x 10
B2 low cable row palms up 3x7,1x10
C1 face pulls 5x10
C2 other rotation junk lots x lots
then I skated over to the track
and ran 7 100m sprints
and ran 2 200m sprints
Notes
floor presses felt better but still heavy.
I aint got no bands-for push ups. so I stack plates on my back not so easy
facepulls- did more then the daily recomended allowance but I need them.
sprints
It was hot 84â?¢ but windy felt great doing them , now not so much…
piraformas and hips are killing me
I added these in because I have not been gettin enough energy systems work in.
thanks for looking
kmc
JUNE 30TH DEADLIFT TRAINING
Kinda funny calling this deadlift training, when I am doing everything but deadlifting…
GOOD MORNINGS
bar x warmup
135x10
225x3
315x3
365x3
405 x 3 sets of 3
ZERCHER SQUATS
135x5
315x3
405x1
455 x 5 singles (60-90 secs between reps)
BARBELL SHRUGS
135x20
225x10
315x8
405x8
(straps)
495x5
545x3
585x3
(just to shock the CNS)
675 x lock out- hold to failure
765 x lock out- hold to failure
(burn set)
405 x to failure
GRIP TRAINING- BAR HOLDS SUPERSETTED WITH PLATE PINCHES
405 x to failure x 2 (switch grip) with plate pinches each hand in between
495 x to failure x 2 (switch grip) with plate pinches " "
Tried some light pulldowns and Kroc rows around here, still some pain and tightness, so put this thought to rest.
BICEPS
d.b. curls 30-40-50-60-65’s for a bunch
d.b. hammer curls 50’s to failure
**Feeling this today in the posterior chain, I am still worried about not actually deadlifting but I am hoping the increased squats training and this routine will stop me from losing strength in the movement. Gonna give it another week or 2 of not deadlifting and see how the lat feels. Have an appointment in an hour with the RMT dude… pain is good.
Happy Canada Day to all my fellow Canuckians and our great neighbours to the south, as well as from around the globe!
7.1.09
lower
foam, mobility, a ton of shit for the busticated piriformis.
oh squat 95x5,05x10,135x10
A speed squat 225 8x2
315 2x2*
B1 Rack pull from knees 2x5, 1x7**
wu 315x5,405x5 work 455x4,495x5, 545 x1 then 405x7
B2 ankle mobility drill 3x10
C db revers lunges front foot elevated +4" 70’s 2x5
60’s 2x5
D1 hanging leg raise feet to face 2x15
D2 Bulgarian split hold 2x30 secs
Notes
I jacked up my left hip, Glute and piriformis with yesterdays sprints
did tons of mobility between sets and still had a lousy squat day
the doubles n 315 got plenty deep but felt quite painful so I abandoned ship.
Rack pulls these felt fun, first time in a while I had fun with these
but really I think I get more from deficit deads. holding 545 felt awesome.
made me think pulling 500 is possible soon.
I like how the reverse lunges feel I almost think I should have done these first???
so I was hating the squats and having a little fun with rack pulls
Cannuks have a great Canada day!! Yanks blow some shit up on the weekend.
thanks for reading.
kmc
Friday- Upper Body
Flat DB Bench 100 8,4,2 rp
OH Press 125 6,4,2 rp
V-bar press downs x many
HS Iso Lat row 170/side 8,5,4 rp
Rack Pull 435x5, 335x13
HS AB Cr 145 3x8
I couldn’t do dip today due to gym failure so I did a ton of V-bar press downs. Rep PR’s on everything but the OH Press which was very rough going today.
Still pretty sore from last session, but… gotta do what ya gotta do.
JULY 2ND SQUAT ACCESSORIES
LEG PRESS
sled x warmup
180x20
360x10
540x5
630x5
720x5
810x5
900x5
STEP UPS (6-8 INCHES)
135x10 (each leg)
225x10
315x5
405 x 2 sets of 5
*first time ever doing these, interesting… my ass hurts, and I am f%^$#! uncoordinated!
SEATED D.B. PRESS
40x20
70x12
100x6
80 x 2 sets of 12
stayed lighter on these, shoulders were aching today, jusy wanted to get some blood flowing
D.B. REAR DELT RAISE
20 x failure
30 " "
40 " "-- then burn set 20 x to failure
CABLE/ ROPE FACEPULLS
60 x 4 sets to failure