Friday’s Training
Foam Rolling
Entire Body
7 minutes
1A] Barbell Curls:
105x6
120x6
130x4
105x6
1B] 45 Deg. Incline Skullcrushers:
95x6
105x6
115x4
105x8
2A] DB Curls:
60x6/s
60x6/s
60x6/s
2B] Rolling DB Extensions [Feet Up]:
60x6/s
60x6/s
60x6/s
3A] Assisted One-Arm Neutral Grip Chin-Ups:
-80x10/s
-100x10/s
3B] Close Grip Push-Ups: BW(201)x20x2 sets
1000m Row Sprint
~3:10 at Level 8
Saturday’s Training
PVC Dislocates
x8x2 sets
Standing Military Press [Strict]
110x5
121x3
132x1
155x1
145x3x4 sets
Standing Pin Press [Strict]
132x5
155x3x3 sets
Dips
BW(201) x 15/15/15/15/15/10 = 85 total
1A] Seated Cable Facepulls: 110x12x3 sets
1B] Hanging Legs Raises: BWx12x3 sets
Static Stretching
Lower Body [Emphasis on glutes, hamstrings, hips and ankles]
10 minutes
Hip Mobility
5 minutes
I’ll stop complaining about how weak my OHP is and resign to the fact that I haven’t EVER trained it consistently. The extra set felt good today and form/setup was more consistent, have shifted BP singles to my other BP day on Wednesday and made today a “weakness” training day…essentially shoulders/triceps and core movements for the foreseeable future.
I really believe that increasing my overhead pressing strength will get my bench moving again and even things out quite a lot.
Squats and deadlift tomorrow; maybe some video for a change as well.
Just caught up on my posting for Thurs-today–it won’t happen again I promise! Got another part-time job picking up Alpha’s-empty Pappa John boxes, dabbing sweat from his forehead and yelling “get some!” and “let’s go-let’s go!” during sets of DB external rotation rotations and static stretching.
[quote]Power GnP wrote:
1000m Row Sprint
~3:10 at Level 8[/quote]
I must admit, that’s pretty solid. Nice work hoss
@JK
I think Charlie mentioned a 200lb guy would be Level 7ish…is that right? What’s a challenging goal for some row sprints, I really enjoy them.
[quote]Power GnP wrote:
Just caught up on my posting for Thurs-today–it won’t happen again I promise! Got another part-time job picking up Alpha’s-empty Pappa John boxes, dabbing sweat from his forehead and yelling “get some!” and “let’s go-let’s go!” during sets of DB external rotation rotations and static stretching.[/quote]
you, my fiend, are going to be busy…I am a slaved driver and will accept no less than 12 “get somes!” per excruciating external rotation set…
If you are going to do something, you should do it right!
[quote]Power GnP wrote:
@JK
I think Charlie mentioned a 200lb guy would be Level 7ish…is that right? What’s a challenging goal for some row sprints, I really enjoy them.[/quote]
It depends, a heavyweight man will typically race at a drag factor of 120-130, so that can correspond to anywhere from 6-10 on the damper depending on how new/well kept up the machine is. 7-8 should be fairly safe.
Off the top of my head, if you can do a 500m in 1:25, or 1000 in under 3:00 that would be pretty damn good. 2000m under 7:00 would be good, 6:45 better and sub 6:30…it’s time to take up rowing.
If you feel like destroying your body, 12x250m with 60 seconds rest usually does the trick.
Sunday’s Training
PVC Rolling
IT Bands
2 minutes
Squats [Comp. Stance]
154x5
243x3
276x1
331x1
386x1
…add belt…
430x1
463x1x4 sets
Deadlifts [Sumo]
165x5
276x3
353x1
430x1
474x1
…add belt…
529x1
1A] Pull-Ups [Wide Neutral Grip]:
BW(201)x5
BW+61x3
BW+83x3
BW+61x3
BW+61x3
BWx6x2 sets
1B] Glute-Ham Raise:
BWx15x4 sets
BWx5
65 Total [+5 last week]
Decent session; will only be doing heavy singles on deadlifts every two weeks so this session was off anything heavy. Squats felt good, never got out of position even though the reps felt (and looked) pretty slow. Today was a bit off an off day energy wise, but was still able to handle the volume increase on pull-ups and GHR’s fairly easily…going to shoot for a pull-up weight PR next week, hopefully something in the 110-115 range.
Monday’s Training
Foam Rolling
Entire Body
7 minutes
1A] Walking Barbell Lunges: 135 x 21/15/9
1B] DB Power Snatch: 70 x 21/15/9
1C] TRX Horizontal Row: BW(200) x 21/15/9
Had a cancellation so I got in a quick conditioning session. I tried to keep rest to a minimum but had to stop a couple times, will work on continually improving this.
Tuesday’s Training
Foam Rolling
Entire Body
7 minutes
1A] Reverse EZ Curls: 80x8,90x8x3 sets
1B] Behind-the-Neck Pull Apart’s [Mini Band]: 15x4 sets
1C] Dragon Flags: BW(200)x8x4 sets
2A] TRX Hammer Curls: BWx8x4 sets
2B] DB External Rotations: 12.5x15/sx4 sets
2C] Single-Arm KB Swings: 53x8/sx4 sets
Incline Jog
1/4 Mile at 7MPH and 5% Incline
Got an accessory session in today, was pretty happy with the pace I kept and should be going into tomorrow feeling pretty fresh. I’m structuring these session’s in the following fashion:
A: Weakness Accessory Movement
B: Upper/Lower Body Prehab Movement
C: Ballistic or Core Movement
Wednesday’s Training
Walking
15 minutes
PVC Dislocates
Bunch x 1 sets
Bench Press [Comp. Grip]
165x5
198x3
232x1
254x1
276x1
276x1x4 sets
265x3x4 sets
Standing Military Press
110x5
121x3
132x1
145x1
155x1
160x1x4 sets
Dips
BW(200)x5
BW+45x3
BW+90x1
BW+115x3x4 sets
1A-B] Band Facepulls: [Mini to top of head] 12x5 sets
Band Facepulls: [Mini to bottom of chin] 12x5 sets
1C] Hanging Leg Raises: BW x8x5 sets
2A] Reverse Hyper: Sled x25x4 sets
2B] KB Bottoms Up Press: 12k x8/sx4 sets
Bench is still feeling oddly weak and out of groove (scaled back the load since I combined bench days and until I get this clicking resolved)…somethings wrong, its could definitely have something to do with all the tightness and instability I have in my right upper back/shoulder girdle…tonnes of clicking and popping when I externally rotate with my elbow extended; booked in to see my chiropractor tomorrow so hopefully she can set things right, or at least into motion. To paraphrase what Alpha said earlier today, hopefully I can learn something from all these ailments I’ve had interrupting my training lately and come back stronger and more intelligent.
OHP felt ‘alright’, won’t normally up my numbers mid-cycle (5 weeks) but the movement felt more natural as I’m beginning to learn the motor pattern of this lift. Dips were tough but I got through them…still sore from Saturday’s 85 dip session, which is good news for my triceps but hard to train through.
All in all, a fair day…not what I had hoped for, but on my way to being back to suitable training shape…will hopefully be there in 3-4 weeks. Doubt I’ll see any PR’s in the big three this month but will set myself up for some in the next cycle 3+ weeks from now.
[quote]Power GnP wrote:
All in all, a fair day…not what I had hoped for, but on my way to being back to suitable training shape…will hopefully be there in 3-4 weeks. Doubt I’ll see any PR’s in the big three this month but will set myself up for some in the next cycle 3+ weeks from now.[/quote]
Good stuff man! Have the headaches, etc. completely disappeared?
Not completely, still have a spell here or there but I wouldn’t say they’ve done much to affect my training lately.
Thursday’s Training
Foam Rolling
Total Body
5 minutes
Squats [Comp. Stance]
154x5
243x3
276x1
331x1
386x1
…add belt…
420x1
430x3x4 sets
1A] Front Squats: 155x3, 226x3X4 sets
1B] Pull-Ups [Wide Grip]: BW(202)x10/10/10/9/8/8=55 (+5 from last week)
Squats felt the best they have felt in ages…430 flew up, regardless, decided to reduce most of my working weights the big three by 10 or so lbs so I can ensure I stay healthy and keep progressing until Westerns.
Got some chiro done today on my upper back/shoulder girdle, made a huge difference; less clicking and substantially less tightness. Will go back same time next week for a follow up.
Ran out of time (was training at work) so I’ll have to pop in tomorrow for deadlifts and some LB assistance. Legs are tooled from squats for some reason today, going to be sore tomorrow…
P.S. Looks like Alpha beat me on our max effort front squat competition today…darsh!
more like our NO effort squat day! I’m glad to hear the chiro helped you out, I will be visiting one very soon…BTW the help you gave me with my form made me able to have my first pain free day aftyer deads in a long long time! When i can do front squats the day after deads, it is a good sign…
Also, we both know that neither of us will learn from these mistakes, we will just shift the mistakes to other injuries and continue to get stronger…but at least we get tough guy points…but your hot pink platform flip flops definitely made you loose all that you had gained!
Your doing great brother
Friday’s Training
Foam Rolling
Total Body
5 minutes
Deadlifts [Sumo]
165x5
276x3
353x1
430x1
474x1
…add belt…
518x1
540x3x4 sets
Saturday’s Training
Indian Club Shoulder Mobility
5lbs/side for 5 minutes
PVC Dislocates
x8x2 sets
Standing Military Press [Strict]
110x5
121x3
132x1
145x1
145x4x4 sets
Standing Pin Press [Strict]
132x5
155x3x4 sets
Dips
BW(201) x 15/15/15/15/10/10/10 = 90 total (+5 from last week)
1A] Seated Mini Band Facepulls [to top of head]: 12x3 sets
1B] Hanging Legs Raises: BWx8x3 sets
1C] Mini Band Push-Ups: BWx10x3 sets
1D] Standing Average Band Facepulls [to neck]: 12x3 sets
Foam Rolling
10 minutes [Emphasis on lower body]
Static Stretching
Lower Body [Emphasis on glutes, hamstrings, hips and ankles]
10 minutes
Really sore from Thursday’s squats still, the low density roller hurt like hell…more than PVC usually does. Decent day all said and done.
Sunday’s Training
PVC Rolling
IT Bands
2 minutes
Squats [Comp. Stance]
154x5
243x3
276x1
331x1
386x1
…add belt…
430x1
463x1x2 sets
463x0
Deadlifts [Sumo]
165x5
276x3
353x1
430x1
474x1
…add belt…
529x1
562x2x2 sets
Pull-Ups [Wide Neutral Grip]:
BW(203)x8x4 sets
Soreness really didn’t disperse much since yesterday and made squats a struggle, never really felt in my groove which became apparent when I got to forward on my third rep and stalled out. Deadlifts felt alright; will get in for GHR and P-Ups tomorrow AM.
Yup, that’s our stubbornness summed up. Glad to hear the technique work is coming along; it only gets easier.
I think the late-great, John Wooden said it well; “If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.”
Monday’s Training
Foam Rolling
5 minutes
Entire Body
1A] Overhead Squats: 40x12x3 sets
1B] Single Arm DB Bench Press: 60x8/sx3 sets
1C] Dragon Flags: BW(202)x8x3 sets’
2A] Standing Cable Rows: 12x3 sets
2B] TRX Single Leg Squats: BWx6/sx3 sets
2C] Ab Wheel Rollouts: BWx8x3 sets
Finisher
25 Burpees w.BW
Less stiff today, was able to move up to the high-density foam roller without to much discomfort. Got through all of these prehab/conditioning giant sets in about 20-25 minutes, good “off day”.
Monday’s Training
Foam Rolling
5 minutes
Entire Body
Warm-Up
Battle Rope - Alternating Waves x 1 minute
1A] KB Bottoms Up Press: 8k x6/sx3 sets
1B] Cable Scapula Retraction w.Activation Pushdown: #6 x8/sx3 sets
1C] Push-Up Plus: BW(204)x10x3 sets
Finisher
Battle Rope - Alternating Waves and Double Slams (30sec on/30sec off): 5 minutes
Static Stretching and Mobility
5 minutes
Nice quick rehab session today; about 25 minutes, after my 8pm client. Was away Friday through Sunday for APU Provincials (didn’t lift) ED, justkev and power_bulker all had a great meet; it lit a flame under my ass–time to get back to making some serious progress. Tomorrow is squats/rows and some lower body assistance.