So things have pretty extremely busy at home and work lately and I haven’t really had time to Log my training. I have, however made sure to get the training in!
Mon.
off
Tues.
Rolled out back and legs. Mobility and Dynamic stretch circuit. Some static stretching and then some intervals on the elliptical. It was nasty rainy weather out.
Weds.
Cleans and Deadlifts
Mobility and Dynamic stretch warmup
3x3 kneeling broad jump
Cleans
135 x5
155 x5
175 x5
190 x5
200 x5
Deadlifts
255 x5
315 x5
355 x3
375 x3
405 x3
425 x2
445 x2
Muscle snatches! New favorite upper accessory move!
95 x5
105 x5
115 x5
125 x5
135 x5
Straight arm Leg raises
BW 3x 10
Thurs.
Rolled out legs and back. Mobility and Dynamic stretch circuit. Clean and Jerk and Snatch bar circuits. And Mountain biked for an hour that night. Just got new wheels and tires and wanted to give them a go!
Fri.
Mobility and Dynamic stretch circuit
Box Jumps 3x3
Front Squats
135 x8
175 x5
205 x5
215 x5
225 x5 (wanted 8 but my legs work cooked from the ride the night before)
Bench
135 x8
175 x5
215 x3
230 x3
245 x3
260 x2
270 x2
1 arm cable rows SS DB Incline Bench
90 x10 SS 55 x10
110 x10 SS 60 x10
130 x8 SS 65 x10
150 x5 SS 70 x10
5 sets of DB alter. Curls
Sat.
off
Sun.
Dynamic Stretch. Mountain Biked for an hour.
So training went pretty damn good this week, despite being extremely busy. Thursday nights ride kinda derailed my leg front squats Fri. I was riding with the Univ of MO cycling team and tried to keep up with them the best I could, but to no avail. I’m not that discouraged though. They’ve been racing all summer and I don’t race. Plus I was off the bike for three weeks until my new wheels came in. But riding is not my primary goal. It’s just some fun steady state cardio.
Monday, Squat and Press
Warmup
Mobility/ Dynamic Stretch Circuit
Pullups SS Box Jumps
BW x10 SS BW x3 for 3 sets
Squats
Warmups
Pullups BW x10 SS 135 x8
Pullups BW x10 SS 225 x8
Worsets (no belt)
285 x5
305 x5
325 x5
Press
Warmup
105 x8
125 x5
145 x3
155 x3
165 x3 (3 Push Press)
Assist.
Neutral Grip Pullups SS DB Strict Press
BW x10 SS 30 x10
BW x10 SS 35 x10
BW x10 SS 40 x10
BW x10 SS 45 x10
One last set of NG Pullups
3 sets of AMRAP BW Dips (15, 8, 6)
Training felt pretty good today. Squats felt pretty heavy. If I had thrown on a belt I probably could have knocked out 8 reps at 325 on squats, but since I’m back on the bike I’m decreasing the volume a little to give the legs a little more time to recover. I’m thinking about bring the bike to work tomorrow and going for a ride instead of sprinting since that’s the cardio I enjoy the most. I’ll see how I feel in the morning.
It’s been another ridiculously busy week at the lab, but I’ve still mangaged to train.
Tuesday
Brought my bike in and skipped out at lunch for a quick 1 hour ride.
Wednesday
Cleans and Deadlifts
Mobility warmup
Cleans (I did a jerk on the last rep of each set)
115 x5
165 x5
195 x3
200 x3
210 x3 (PR on C&J)
Deadlifts
255 x5
305 x5
335 x5
355 x5
375 x8
Muscle Snatch Complex type thing (Muscle snatch from the floor, 3 hang MS, 1 full snatch, 5 overhead squats) I was feeling a little depraved today!
105, 115, 125, 135, 145
Abs
Straight arm Leg raises 3x 10
Thursday
Nada, had to stay home with my Little Girl who was runnin’ a fever.
Friday:
Front Squat/ Bench
Warmup: Mobility/ Dynamic Stretch Circuit
3 x3 Box Jumps
Inverted Rows SS Front Squats
Bw x10 SS 115 x8
BW x11 SS 165 x6
BW x12 SS 215 x3
BW x13 SS 225 x3
BW x14 SS 245 x5(PR)
Bench
115 x8
165 x8
205 x5
215 x5
235 x7 (lost the arch in my back and failed on rep 8)
1 arm cable row SS DB Incline Bench (15 degrees)
90 x10 SS 60 x10
110 x10 SS 65 x10
130 x8 SS 70 x8
150 x5 SS 75 x8
Curls
standing alternating curls 40 x10, 45 x8
1 arm DB preacher curl 30 x10, 35 x10
Incline DB Curls 25 x10 x2
Rev Grip EZ bar curls 75 x8 x2
Bench Felt real solid today! Except for loosing the arch on that last rep I was really happy with it! I switched back from a convetinal grip to a false grip and I can really feel the activation in my triceps! Can’t wait to put on the big weight next week.
Sunday:
Went Mountain Biking for about an 1 1/2hours.
Monday: Squatz/Press
Mobility Warmup
Pull Ups (BW x10)SS Box Jumps for three sets
Squatz
Pullups BW x10 SS 135 x8
Pullups BW x10 SS 205 x5
255 x5
285 x5
325 x3
355 x2 (added Belt)
375 x2 (added Knee Wraps)
375 x1 (took knee wraps off)
375 x2 (added knee wraps again)
Press
95 x8
115 x5
125 x5
135 x5
155 x3
165 x3 (plus 3 push presses)
Finished with a complex of Neutral Grip Pullups x10/ Rear raises x10/ Lateral Raises x10/ 1 arm DB press x10 both arms, for 3 sets and one last set of 10 Neutral Grip Pullups.
Legs felt a little weak going into the gym today so instead of trying my doubles raw, I through on the knee wraps. With them one I felt Like I could get an easy three, possible 5 reps, so I decided to try a set with out them, and it was a real grinder so I shut it down and did one last double with them on. All in all I got some damn good work in today. The presses felt real good, too. Just now finding the best stance to get these going and how to use my lats and abs to brase. I think doing the Pullups early in the workout helps to stabilize for the press.