i hate when you go to bed fine and wake up sick…then to find your friends being drama queens…screwing you out of a workout…it is time you and that ED guy to move to America with me and we will start our own club…I’ll start looking for apartments for you guys
Wednesday’s Training
Foam/Travel Roller Rolling
Full Body
10 Minutes
1A] Yoga Plex: 5/sx3 sets
1B] TRX Facepulls: 12x3 sets
2A] Goblet Squat [2s Static Hold at Bottom]: 35x8x3 sets
2B] Scap Push-Ups: 10x3 sets
2C] Ankle Dorsiflexion: 10x3 sets
3A] Hurdle Step-Overs: 5/sx3 sets
3B] BTN PullAparts: 12x3 sets
4A] Side Plank w.Row: 10/sx3 sets
4B] Hip Thrusters: 10x3 sets
Was hypothesizing last night after I posted here and decided continuing with the week would be better than trying to fit Tuesday in today. Four comp sessions in 5 days would be a recovery nightmare. In hindsight, good call, body was very slow to get moving during todays recovery session but it was definitly a necessity and I felt considerably better afterwards. Cudos to Tony G. for most of today program, enough to grease the groove but nothing that will impact the next days training.
@Alpha
That’d be great, but you’re never home. We’d have to open our own warehouse gym down there, ah great thought. But seriously, you need to stop by (or vice versa) if you’re ever in the area.
Unrelated to training but I thought this video was pretty cool. A group of Canadian Forces technicians based out of CFB Gagetown which is about 30 minutes from my cottage back east disassembling/reassembling a jeep in under 4 minutes.
[quote]Power GnP wrote:
@Alpha
That’d be great, but you’re never home. We’d have to open our own warehouse gym down there, ah great thought. But seriously, you need to stop by (or vice versa) if you’re ever in the area.[/quote]
it sucks, i never come to canada…i guess you guys don’t have any terrorists…
[quote]Alpha wrote:
[quote]Power GnP wrote:
@Alpha
That’d be great, but you’re never home. We’d have to open our own warehouse gym down there, ah great thought. But seriously, you need to stop by (or vice versa) if you’re ever in the area.[/quote]
it sucks, i never come to canada…i guess you guys don’t have any terrorists…[/quote]
We just “welcomed” 500 over on a boat: Canada’s government foments reaction over Tamil refugee boat - World Socialist Web Site , so I guess I’ll see you next week then?
Thursday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
3 minutes
1A] Squats
154x5
254x4
308x3
353x2
386x2
…add belt/wraps…
441x3x5 sets
1B] Scap Push-Ups: BWx8x5 sets
2A] Close Grip Bench Press [Feet Up]
154x5
187x3
204x3x2 sets
231x4x4 sets
2B] Pendlay Rows: 154x8, 187x8, 198x8, 209x8, 165x15
2C] MNG Pull-Ups: BWx8x3 sets
Woke up not congested for the first time in a few weeks…you’d think ‘great, it’s going to be an amazing training session’, but no–instead I have a smexy black plague cough…was able to maintain a 3:2:1 ratio of coughs:upper pull:upper push. Five sets of b&w squats are never fun, but they moved well today after I got all the tightness worked out…the actual wrapping is always the fun part.
[quote]Power GnP wrote:
but no–instead I have a smexy black plague cough…was able to maintain a 3:2:1 ratio of coughs:upper pull:upper push. Five sets of b&w squats are never fun, but they moved well today after I got all the tightness worked out…the actual wrapping is always the fun part.[/quote]
So, not even you could escape the evil cough of doom, welcome to the wagon man I’ve been coughing like a dying man since last week, let’s hope our post training cortisol rise doesn’t make things worse.
Saturday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Lower
5 minutes
1A] Deadlifts [Sumo]
165x8
276x5
320x3
386x3
452x3
…add suit bottoms/belt…
518x2x2 sets
584x2x2 sets
2A] Scap Push-Ups: BWx10x4 sets
2B] Standing Military Press: 110x5, 121x5, 132x5, 121x9
3A] Cross Body DB Curls: 40x10x3 sets
3B] Facepulls: 12x3 sets
3C] Zottman Curls: 30x8/6/6
Pretty good day today, cold seems to be on the mend and hips are slowly loosening up a bit. OHP is on maintenance until post-comp. Forgot to warm-up the shoulders today which is a huge no-no for me these days, just glad they didn’t make me pay for it.
@Delta
It hasn’t affected my training too much, but I do notice I’m sleeping more and feeling a bit less productive doing misc. stuff…more than anything it’s annoying. What about you?
Monday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Lower
5 minutes
1A] Squats
154x5
254x4
308x3
353x2
386x2
…add suit,belt/wraps…
441x2
507x2
…straps up…
540x2x2 sets
573x2x2 sets
1B] Scap Push-Ups: BWx10x5 sets
2A] Bench Press
154x5
187x3
220x3x2 sets
250x3
290x3 2 Board
309x3x3 sets 2 Board
2B] MG Chin-Ups: BWx10x5 sets
Didn’t have a spot around for shirted bench so I took the opportunity to do some raw board work. Squats felt good this week, working out in the morning wasn’t for me. On to a tighter suit next week.
[quote]Power GnP wrote:
@Delta
It hasn’t affected my training too much, but I do notice I’m sleeping more and feeling a bit less productive doing misc. stuff…more than anything it’s annoying. What about you?[/quote]
It hasn’t been affecting me much either, except I can’t breathe right when I rest between sets so… yeah.
Wednesday’s Training
Stick, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats
154x5
254x5
309x3
353x2
380x2
408x4x4 sets
1B] Facepulls: Redx12x4 sets
2A] MG Chin-Ups: 10x8 sets
2B] Bench Press:
154x5
187x4
221x3x2 sets
248x3x2 sets
265x2x3 sets
2C] Close-Grip Bench Press [to 3-Board]
298x3x3 sets
Squats felt a bit out of groove today but still happy with them, my belt somehow evaded me on my way out the door but that didn’t really seem to affect me at this weight. Glad I’m back on schedule for T/R/Sa/Su sessions, there were way too many people in there for me yesterday afternoon.
Thursday’s Training
Stick, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats
154x5
254x5
309x3
353x2
380x2
…add belt/wraps…
441x3x2 sets
474x2x2 sets
1B] BTN PullAparts: Purplex12x4 sets
2A] Close-Grip Bench Press [Feet Up]
154x5
187x4
204x3x2 sets
231x4x5 sets
2B] Pendlay Rows: 154x8, 187x8, 205x8, 221x8, 175x20
Better than yesterday’s workout, pace was dismal though (felt like a Zeppelin racing an F-35), stalled a little bit mid-way in wraps but to be expected on the first day with anything remotely close to 500 on the bar. Close grip, feet up bench press feels way stronger than I would have expect prior to trying it weeks ago…sadly it will be cut out after next week as I start to taper my volume pre contest.
Saturday’s Training
Stick, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Deadlifts [Sumo]
165x8
276x5
342x3
386x3
452x2
518x2
…add suit bottoms/belt…
573x2
…belt…
518x2
2A] Close-Grip Pull-Ups: BWx12x3 sets
2B] Push-Ups: BWx25x3 sets
2C] D-Ball Lap-to-Shoulder Loads: 100x10x3 sets
Just wanted to get something moderate in my hands today, heavy pulls next week and suited squat and bench tomorrow.
[quote]Power GnP wrote:
Pendlay Rows: 221x8
[/quote]
I… envy you… like … a lot right now…
How in the hell do you do suited squats while sick?
@Delta
Thanks man, I’ve come to envy your back and shoulder strength…mine has a ways to go yet.
@mrodock
Reluctantly, slow and stubbornly.
Sunday’s Training
Stick, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats
154x5
254x5
309x3
353x2
408x2
…add belt/wraps and suit bottoms…
452x2
518x2
562x2
584x2
2A] Bench Press
154x5
187x4
221x3
265x2
309x2 2 Board
…shirt on…
342x2 2 Board
369x2 2 Board
2B] Scap Push-Ups: 10x3 sets
Less volume and less weight then I had planned, but these days happen, neither ED nor I had good sessions today. Squats were straps down so 265x2 wasn’t necessarily disappointing but I had hoped to do a few kg more and 1-2 more sets. I’ll be looking to buy another shirt after this meet, my current and only shirt is a POS Metal Presser and makes me feel like I’m crushed into a pop bottle…helicopter 167.5 up off the 2 Boards…going to borrow a Katana from one of the guys if I can.
Moral of the story for this week: He who sleep little and stress throw strength out window.
584x2 is not what you planned…F you. I hate you. i hope you die under a block of ice with your nuts choking you.
great job though…but still all ^ that plus elephant semen upon you!