i think i saw your face next to Hanley’s on the side of a Milk carton…
have you been kidnapped and sold into some weird power lifting prostitution ring?
If so, that’s BS…I never had to pay before…
Wow two weeks since an update, sorry boys, fell right off the map. I have been training but missed a few sessions as well…life caught up and dragged me down and around for a bit.
Got my second bout of food poisoning (in two months) on Friday night; just getting back to a regular diet today but feeling much better. Note to self, don’t leave chili on “Keep Warm” setting (Crock Pot) for two days in hot/muggy weather and get surprised when you’re ralfing in the shower a 5am.
Thanks Alf and JK for holding me accountable, expect my updates to start after tomorrow’s session in the AM.
Tuesday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Four Count Squat: BWx8
Yoga Plex: BWx5/side
Paused Mountain Climbers: BWx6/side
Jump Squats: BWx5x2 sets
Pogo Hops: BW+33x30x2 sets
Squats [Comp. Stance]
154x5
243x3
287x1
353x1
…belt on…
397x1
430x1
353x8
Paused Squats [2 Second Pause]
364x4
380x3
397x2
1A] Glute Ham Raise: BW+mini x10x5 sets
1B] Side-to-Side Pull-Ups: BWx5x5 sets
1C] Calf Jumps: 132x30x4 sets
Later at work…
Stick Rolling
10 minutes
Lower Body
Thoracic Mobility
5 minutes
1A] Single Arm DB Side Lateral Raise: 20x10/sx3 sets
2A] Zottman Curls: 20x10x3 sets
KB Double Swing to Press
26/sidex25 reps
Happy with how today went, legs were still a little sore from my insufficent recovery last week. Didn’t push the weight today at all but it felt good going through the motions, worked up to a fairly challenging paused squat double…eliminating the SSC cycles role makes a huge different. Kept the condtioning to a min today, will get in tomorrow for some additional.
Bodyweight is down from 205 last week to about 197 after beign sick over the weekend.
Wednesday’s Training
Stick Rolling
5 minutes
Entire Body
Warm-Up
Yoga Plex: BWx5/side
Hip Circuit: 8/movement
Arm Crossover Stretch: 10/side
Thoracic Extnsion
2 minutes
1A] Barbell Rows: 135x8, 175x8, 205x8, 215x8, 135x20
1B] Neutral Grip Chin’s: BW(198)x8x5 sets
1C] Hindu Push-Ups: BWx10x5 sets
1D] Single Leg Front Plank: 30 seconds x5 sets
The Money Shot
200m Sprint
30 Jumping Jacks
20 Knee Slaps
10 Jump Squats
x3 sets
Today was one of those days where I had to force myself to train, popped a few caffeine pills and did a fairly thorough warm-up for everything that felt out of place. Ended up being a pretty intense session; I’ll take it…
1,3,7-trimethylxanthine FTW!!!
Friday’s Training
Stick Rolling
5 minutes
Upper Body
Warm-Up
Jumping Jacks: BWx8
Y Jacks: BWx8
Arm Cross Over: x8
T-Roll Push-Up: BWx5/side
Reverse Burpee: BWx8
Bench Press [Comp. with pause]
Barx10
132x5
198x3
221x2
232x1
243x1
260x1
270x1
231x1x3 set
…touch n’go…
232x8
1A] Wide Neutral Grip Pull-Ups (w.mini): BW(202)x20/13/11/10/10=64 Total
1B] Dips: BW+76x5, BW+81x5, BW+86x5, BW+102x4, BW+76x5, BWx20
1C] Hanging Leg Raises: BWx10x5 sets
2A] Overhead Obliques: 25x8/sidex4 sets
2B] Push-Ups (against mini): BWx10x4 sets
The Money Shot
Medicine Ball Platform Load Medley
25/50/75/100/125/150 x 2 each x 2 sets
Everything felt good today, first day back doing bench and weighted dips in four weeks, shoulder feels good and setup was solid. Learned some big technique tricks for loading the 150lb D-Ball; night and day.
Saturday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Four Count Squat: BWx8
Yoga Plex: BWx5/side
Jump Squats: BWx5x2 sets
Pogo Hops: BW+33x30x2 sets
Deadlifts [Comp. Stance]
154x5
309x3
375x2
463x1
513x1
…belt on…
562x1
513x6
1A] Strong Band Pullthroughs: 12x3 sets
1B] Barbell Curls: 110x10x3 sets
1C] Average Band Facepulls: 15x3 sets
The Money Shot
Farmer Walk
136x80mx3 sets (w.turn at 40m)
First day with anything semi respectable on the bar in awhile, speed off the floor was lagging but the overall pull was very easy. Miscalculated my rep number for the down set of dl’s, should have been 502…not really an issue. Paused squats, speed pulls and maybe even speed bench will be a fixture in my future training cycles.
Sunday’s Training
Stick Rolling
5 minutes
Upper Body
Warm-Up
Jumping Jacks: BWx8
Y Jacks: BWx8
Arm Cross Over: x8
T-Roll Push-Up: BWx5/side
Reverse Burpee: BWx8
Stick Stretch: 8/side
Standing Military Press
110x5
127x5
143x5
137x5
110x10x3 sets
1A] Wide Neutral Grip Pull-Ups (against Avg. band): BWx6x5 sets
1B] Dips: BWx15x5 sets
1C] Landmines: Bar+44x8/sx5 sets
Next time we train I gotta get you to show me some of this upper warmup stuff you’re doing, mine is sorely lacking in the shoulder department.
Monday’s Training
Stick Rolling
7 minutes
Full Body
Money Shot
1A] TRX Push-Ups
1B] Front Plank Hold
20s on/10s off x8 sets
2A] Zottman Curls: 30/side
2B] Front Plank Hold
20s on/10s off x8 sets
3] C2 Row Sprint
20s on/10s off x8 sets
@KJ
Will do, tomorrow 11am.
It is well to think well. It is divine to act well.
- Horace Mann
Tuesday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Four Count Squat: BWx8
Yoga Plex: BWx5/side
Paused Mountain Climbers: BWx6/side
Jump Squats: BWx5 sets
Pogo Hops: BWx30 sets
Squats [Comp. Stance]
154x5
243x3
308x1
374x1
…belt on…
420x1
452x1
375x8
1A] Glute Ham Raise: BW+22x10x2 sets, BWx10x3 sets
1B] Side-to-Side Pull-Ups: BWx5x5 sets
1C] Calf Jumps: 132x25x5 sets
Money Shot
Complex with 88lbs for 3 rounds
A]Hang Clean x6
B]Front Squat x6
C]Snatch Jerk x6
D]Goodmorning x6
E]Back Squat x6
F]Bent Row x6
G]Snatch Grip Deadlift x12
Squats felt off today and low back was bothering me, I’m guilty of not getting to bed early enough these past few days and it has caught up to me, also rushed through the warm up today and my hips weren’t thanking me for it. Used my better judgement and skipped paused squats in favor of doing them on Thursday with ED (when I’m better recovered).
Don’t think the half kilo pizza and two rows of Chunks Ahoy, Trip Chocolate cookies before bed helped either.
For those of you who haven’t seen it, Mike Robertson posted a blog this morning about the efficacy of using the reverse hyper for low-back rehabiltation. Great read; check it…
http://www.robertsontrainingsystems.com/blog/rebuilding-the-reverse-hyper
Wednesday’s Training
Stick Rolling
10 minutes
Lower Body
Warm-Up
Full Upper and Lower
15 minutes
1A] Chin-Ups: BWx6x3
1B] Alternating DB Curls: 45x8/sx3 sets
1C] EZ Preacher Curls: 60x8x3 sets
Did a quick off day session to get some blood flowing to my low back and try an work out a few knots and some piriformis tightness that has been bothering me for a week. Back in tomorrow for some paused squats and bench + assistance.
Thursday’s Training
PVC Rolling
Lower Body
2 minutes
Warm-Up
Full Upper
10 minutes
Bench Press [Comp. with pause]
Barx10
154x5
198x3
221x1
237x1
256x1
276x1
287x0
287x1
254x5
1A] Wide Neutral Grip Pull-Ups (w.mini): BWx21/17/15/13/10=76 Total (+12 LW)
1B] Dips: BW+84x5, BW+89x5, BW+95x5, BW+110x5, BW+84x5, BWx20
1C] Hanging Leg Raises: BWx12x5 sets
2A] Floor Skullcrushers (paused): 70x12, 81x12, 70x12
The Money Shot
Dry Humping
30 seconds
Missed 130/287 the first time, f-ing stapled, got it fairly easily the second time… frustrating as I was around 276x7-8 this time last year; I’d be lucky to get 3-4 right now. Such is life I suppose, I’ve only been back to benching for 2 weeks after taking 4 weeks off of the lift.
Dips felt great, thats probably a slight PR at that weight and had a bit left in me.
Life happens dude. Don’t beat yourself up over it. Keep putting in the work and it’ll be back soon.
I am however pretty impressed that you can get a money shot from dry humping.
Thursday’s Training II
Stick Rolling
Lower Body+LB
10 minutes
The Money Shot
Bodyweight for 2 rounds of:
25 Prisoner Squats
25 Goodmornings
25 Lateral Lunges
25 Reverse Lunges
Bodyweight or 35lbs DB’s for 2 rounds:
10 Chin-Ups
10 Dips
10 Standing DB Curls
10 DB Standing OHP
10 DB High Pulls
Was still a little pissed off about earlier and felt guilty for taking off without doing a money shot, so I doubled it up. BW leg circuit was done in 93 and 83 seconds I believe, didn’t time the upper one.
Off day tomorrow, its usually the only day I don’t lift something and I need to stick to that…mobility, stick rolling and maybe some cardio; just ate a 2lb Dagwood and a 320g bag of Tostitos.
@JK
I guess that’s what being an ol’ bachelor gets you eh?
Thanks man, I keep telling myself that…just have to be patient.
i have been in similar situations man, it always sucks when you think you are not where you once were…but don’t worry man, you have a great work ethic and I am sure your body is still saying WTF!!! from your time away from the bench…
Whenever I start going to try and max out again, the weights seem so heavy that i think i can never get back to where I was previously…it is almost like my body puts on the brakes so it doesn’t hurt itself. But then in like 3 weeks of trying, the weights just keep going up…I think you are probably going through something like this. i would be willing to be that is like 2 weeks you will be right back to where you were before if not stronger.
just my 2 cents, sorry for rambling…i’m not sure if what i wrote even makes sense…
Saturday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Lower
10 minutes
Deadlifts [Comp. Stance]
154x5x2 sets
276x3
386x1x2 sets
452x1
…belt on…
485x1
530x1
579x1
518x4
1A] Strong Band Pullthroughs: 12x3 sets
1B] Barbell Curls: 110x12x3 sets
1C] Average Band Facepulls: 15x3 sets
Messed around with some random stuff for too long.
The Money Shot
Farmer Walk
136x80mx2 sets (w.turn at 40m)
136x100m
First UAPA Greaseball Saturday, and in terms of grease content it was a huge success. DL’s felt good; LB is still bothering me from helping a friend move a week and a bit ago, made me feel very tentative with the rep down set.
