Weight was 202lbs today, mid afternoon. Did the following at work in the evening:
Foam Rolling
Entire Body
5 minutes
Stationary Bike Sprints
30s on/30s off
10:15 for 10 minutes
Foam Rolling
Entire Body
5 minutes
Chin-Ups [Close neutral grip]
BW(202)x3
BW+55x5
BW+70x5
BW+80x5
BW+45x5
(SS with…)
Dips
BWx3
BW+70x5
BW+100x5
BW+125x5
BW+100x5
(SS with…)
Russian Twists
53x8/sx4 sets
Kroc Rows
110x15
110x10
(SS with…)
Rolling Tricep Extensions [w. mini back around back]
40+minix10x3 sets
Circuit for 3 sets
Single Leg TRX Squats
BW+26x6 per side
Explosive Push-Ups
BWx6
Single Arm KB Swings
53x6 per side
Explosive TRX Pull-Ups
BWx6
Just experimenting with circuits in an attempt to increase my conditioning. First time I’ve really tested my dip and pull-up maxes; pull-ups were quite close to 5 rep max, dips had quite a bit of room.
Foam Rolling
Lower Body+Thoracic Spine
5 minutes
Reverse Lunge [+twist and hold]
BWx5/sx3 sets
(SS with…)
Cable Facepulls [w.external rotation]
80x12x3 sets
KB Goblet Squats [w.pause at bottom]
53x10x3 sets
(SS with…)
Scap Push-Ups [w.feet elevated]
BWx8x3 sets
Hurdle Step-Overs [front and back]
5/sx3 sets
(SS with…)
Behind-the-Neck Band Pullaparts
Minix12x3 sets
Zottmann Curls
25x10/sx3 sets
Shrugs
225x20x2 sets
“Off day” training. Three-lift tomorrow instead of Sunday as my training partners in Ontario, will be doing a moderatly heavy squat in the 270-80kg range, likely straps down. Vid to come.
Static Hip Stretching
5 minutes
Foam Rolling
Lower Body
5 minutes
Squat [Comp. stance]
154x5
243x5
353x5
…loose bottom/belt on…
430x3
507x3
…add wraps…
551x2
584x0
…straps up…
584x2
Bench Press [Comp. grip]
165x5
198x4
243x6x2 sets
254x6x2 sets
Deadlift [Sumo]
276x5
336x5
441x3 80lbs chain
463x3 80lbs chain
480x3x2 sets 80lbs chain
Squatted in an older Centurion today and was very unhappy with how it felt…that said I also trained like an idiot. Straps down with 265kg isn’t necessary, sure enough I squatted it like I had straps up and fell forward; effectively killing my confidence. Straps up wasn’t much better, but everything was depth or very close. Raw bench is feeling weaker than this time last year, so its time to reexamine that as well.
Took today (Sunday) off in hopes of ridding myself of this “stale” feeling. We’ll see how assistance feels tomorrow.
Start rant…
In mid-late 2009, I experienced what I can most easily describe as a wavering in my interest to powerlift. After National’s in April of last year I pretty much stopped training with any goals or structure and am just beginning to catch up to where I left off. I’m never going to let that happen again, it’s frustrating to look back and realize how much further along I could be if I had trained consistently last year. I have a busy year of competing ahead and have some big numbers in mind; meets in June, July and November will be my motivation…I want to brutally crush all previous PR’s this summer.
Also on the block this summer will be an increased focus on increasing upper body strength and size, namely mid/upper back strength and shoulder/tricep pressing strength, all of which are pathetic at the moment. Conditioning has also moved way up the hierarchy as I change career focuses’, this has been off the radar since I played rugby in high school and has not surprisingly suffered. I’ve already started implementing both of these and will continue to increase them as the days go on.
The increased upper body size and leanness will be a bonus but my primary goal is to be stronger, faster, more mobile and more conditioned. I have to credit Alpha with this resurgence in my motivation and for clearing up what it really means to be bad ass; fighting for what you want each and every day, concurring obstacles rather than creating excuses.
I will also begin posting video more often to give everyone a better idea of what my training looks like…maybe even the odd excerpt from my diet…as an example here’s a shake I just threw together…
Ingredients:
2 cups baby spinach
½ scoop Metabolic Drive Vanilla
½ cup plain yogurt (2%)
½ cup skim milk
¼ cup blueberries
3 large strawberries
2 tbsp flax meal
1 packet Splenda
Breakdown:
Calories: 252
Fat: 6
Protein: 26
Carbohydrates: 19
Fibre: 9
Shakes will usually have more carbohydrates (mostly from fruit/veggies) but this is just before bed so I was focused on getting a decent serving of protein and fiber.
Off to bed, 3-lift in the AM.
Training was split between Monday/Tuesday because I ran out of time between clients on Monday.
Foam Rolling
Entire Body
5 minutes
1A)
Wide Grip Chin-Ups
BW(207)x5
BW+45x5/5/5/5/4
1B)
Bench Press [Close-grip]
165x5
190x5
215x5
225x5
235x5
245x4
1C)
Single Leg Box Squats [2" below parallel]
BWx6/s x3sets
Tuesday…
Foam Rolling
Entire Body
5 minutes
Burpee Pull-Ups
BW(205)x10x3 sets
1 minute rest between sets
1A)
DB Snatch
70x5/sx3 sets
1B)
Rolling DB Extensions
50x10/s x3 sets
1C)
Single Arm Alt. DB Curl
45x8/s x3 sets
Incline “Sprints”
400m at 6MPH and 5% incline x 1 set
400m at 6.5MPH and 5% incline x 1 set
(150m at 3MPH and 5% incline between sets)
Somehow decided an entire roast chicken garlic bread pizza would be a great idea before bed on Sunday…no doubt the main reason why I was 5lbs heavier than usual and felt like shit on Monday, had lost 2 of those lbs by Tuesday and am feeling much better today. Never again.
Conditioning is still trash, and thus my incline runs will remain “sprints”…hopefully soon to be…sprints. Burpee pull-ups suck…
Tuesday’s Training
Static Hip Stretching
5 minutes
Foam Rolling
Lower Body
5 minutes
Squat [Comp. stance]
154x5
243x3
353x3
386x3
…add wraps…
441x5
463x5
485x5
Bench Press [Comp. grip]
165x5
198x4
232x3
253x3
265x5x3 sets
Stopped there. It’s been a rough week, Tuesday I stopped after bench…was literally watching the ceiling run around in circle, since then been periodically dizzy and getting pretty decent size headaches, been sleeping more and have had less energy than normal. I didn’t dare to train through the week, with the exception of cardio and stretching, mobility stuff. Have a big headache as I type this, was supposed to work up to a heavy DL and start some shirted work tomorrow but we’ll have to see how I feel in the AM.
If this continues I’ll be heading to the doctors; shit happens…
Here’s to hoping it isn’t anything serious and you can right the ship soon! Looks like you appreciate that health comes first. In case you didn’t catch it, there was an article on Elite that might be of interest, “The Parasympathetic Secret.”
[quote]mrodock wrote:
Here’s to hoping it isn’t anything serious and you can right the ship soon! Looks like you appreciate that health comes first. In case you didn’t catch it, there was an article on Elite that might be of interest, “The Parasympathetic Secret.”
[/quote]
Thanks for that, just read it…RHR is still in what I would call my normal range (40-45) 41 BPM so nothing of interest there, hopefully doc has something to say on Monday.
There was no way training was happening today, went to bed with a rough headache and dizziness and woke up with the same thing…walked to the gym more for symbolic purposes than anything and walked right home. I’m in rough shape. Will go to the doctor tomorrow if this isn’t better by then.
Has me second guessing my participation in Provincials June 13th, to early to know, but if prep doesn’t get better things may change.
[quote]Power GnP wrote:
There was no way training was happening today, went to bed with a rough headache and dizziness and woke up with the same thing…walked to the gym more for symbolic purposes than anything and walked right home. I’m in rough shape. Will go to the doctor tomorrow if this isn’t better by then.
Has me second guessing my participation in Provincials June 13th, to early to know, but if prep doesn’t get better things may change.[/quote]
This sucks man, I am so sorry to hear you are not feeling great…Believe me, i can relate!
You still real dizzy and run down?
I had something similar happen a few years ago, and believe it or not, it ended up being related to some teeth problems I was having…weird, but true…
Again, i am sorry to hear about this man, keep us all updated, and you will be in my thoughts and prayers until this all get figured out brother…
Band Dislocates
Mini(red)x3 sets
Bench Press [Comp. Grip]
165x5
198x3
235x2
260x1
285x1x5 sets
Standing Military Press
115x5
125x5x3 sets
Dips
BW(205)+45x5
BW+90x5x3 sets
Single-Arm DB Lateral Raises
40/s x12/10/8
Single-Arm KB Push Press
53x15/s
…
Band Pressdowns
Mini(red)x50+
Contrast Shower
3/each at 30s each
Feeling a bit better, but still only about 75% (still have this weird hazy feeling over me)…was killing me that I wasn’t training so I got a light pressing day in; there’s no way my headache could handle S/D right now. As it stands I probably won’t be doing three lift at the meet and will start to transfer into a new 4/week program taking this week off squat and deadlifts, pressing day’s throughout the program will be similar to this but heavier (obviously).
@Alpha
Thanks, always appreciate the good words…they played a big part in getting me under the bar today. I’m still dizzy with a mild throbbing headache, but I didn’t feel like I was going to faint during exertion today which I guess is a mild plus.
On the positive side, had a great contrast shower, love those!
Really hope you get some answers soon
Haven’t had the chance to go to the doctor yet…ya I know, get your priorities straight. I’ll be making the trip in the AM. On the plus side, woke up this AM with a a stiff neck…how is that a plus? Well the hypochondriac in me (there’s a lot) is able to guesstimate from the symptoms (headache, dizziness, stiff neck) that its probably a bacterial infection of some sort; you have no idea all the other outcomes that have been migrating through my head.
I’m currently working on a new program for Western Canadian’s in November, very excited, I’ll share the outline when I finish.
“Austere perseverance, harsh and continuous, may be employed by the least of us and rarely fails of its purpose, for its silent power grows irreversibly greater with time.”
-Johann Wolfgang Von Goethe
Is it wrong to make fun of you right now? Or should I wait until I find out you’re not dying?
I’d start now, that way you’ll feel guilty when I die.
Foam Rolling
Entire Body
5 minutes
Incline Walking
15 Minutes at 5% Incline and 4.0MPH
Static Stretching
Hip Flexors
5 minutes
Really didn’t feel that bad today in terms of dizziness and headache. Worst part through all of this is that my state of mind is great, I’ve never been so motivated to move big weights but my body just isn’t quite there yet. Will be going to the doctor in the AM, then probably straight to the gym for some heavy chins and other assistance. Thursday will be shirted bench and MAYBE suited deadlifts.
I’ll hold off until tomorrow when you’re lifting, ps don’t get dizzy and crash my car tomorrow
Update: Well went to the doctor today, she was able to rule out a bacterial infection, inner ear infection, meningitis etc. but we talked for a good 10 minutes and since I don’t have a history of headaches at all she has recommended I go for a precautionary CT scan. The idea really throws me for a loop but I’m all for being proactive so of course I’ll do it. She said they will call me with a booking tomorrow or Friday.
Headaches were pretty bad today, felt “foggy” all day. Doesn’t help that my minds working on overdrive right now; always thinking of the worst possible scenario. Tension headaches seem to be the most likely culprit but I’m not ruling anything out until after the CT scan.
Wasn’t able to train today; was running all around the city…must have walked 5 miles.