Your training log looks like mainly a Westside inflence. I know you mentioned high frequency in the past working well for you. I’m just curious why you are using it during this training or if you are going to phase that in later.
Also, I would like to thank you for the articles you’re written. You articles about cycling have had a great impact on my training.
seattle,
i am just in a maintenance phase until i run the Navy PRT on the 20th. Very busy at work and just had a car accident. Nothing heavy until Oct 23. Somtimes life overrides training! Considering a meet Nov 18th as a tuneup. If that happens will get very busy very fast. Elite target date is in the spring but a decent day in Nov and it may happen…
workout at home with car in shop and back tweaked from accident last week. Nothing bad but had a spasm night of accident between shoulder blades that made me almost pass out.
kb snatch and bu press 53x3L+3R
Kb snatch 53x15R+15L PR!
KB row 53x12L+12R, 88x12L+12R
KB see saw press 53sx12, 88sx10PR!
farmers walk 88s around yard
1.5 mile run in about 12 mins. Ahead of schedule but boy does running suck.
Travel, work, and crud really messing with my week…
incline treadmill 6 mins@15%, 3.5 mph
BP pinky on ring 135x5, 225x5, 315x5
2 board close grip 365x5, 315x5, 365x4, 315x5, 365x3, 315x5
raw squat barefoot 225x3x2, 315x5 holding off for run in a week
pullups/chins 5x5
incline treadmill 6 mins@15%, 3.5 mph
spread eagle situpsx88(max on the test for me)
extra
abs on ballx100
run 10:00 same course last week 12:00.
KB bent row 88x8L+8Rx3
KB snatch 53x5L+5R, 17L+17R PR
10/17
incline treadmill 7 mins @15%, 3.6 mph
DB floor press 75sx10, 110x18, 15
squat 225x5, 315x3
chinsx5x3
PRT 10/20
88 situps, 62 in first minute, then rigor mortised but got max points.
68 pushups in under 1 minute, max points
run 1.5 miles in 14:02
Weather was cool and dry, wind was great but quads and hams just locked up. Training was primarily in 7-10 minute blocks, and after about that time body said enough of this crap.
265 out of 300. Holding on, 288 my all time high. Back to the heavy section of the gym Monday!
Back in Black!
incline treadmill 5 mins15%, 3.5 mph will stay with this for warmup and some GPP
mobility
squat 245x3x2, 335x3x2 feeling the run a bit but good to put back on squat shoes and get in power rack!
BP 135x6, 225x3, 315x3 felt like crap so repeated some warmups 275x3, 315x3 better loose 52 F6 on 405x3, 455x3, 405x3, 455x3 each set better.
4 board 455x5, shirt off 405x5
clean grip DL 245x3, 335x3
Alright! Looks like it’s time to start going heavy again. I will be watching like a hawk. Thanks for posting your workouts.
incline treadmill 5 mins@15%, 3.5 mph
mobility
squat 225x3, 315x3, 405x3
Fat bar, small plate DL clean grip 225x3, 315x3, dl grip 405x3x2 sets
extra KB tonight, still going easy. Man i want to let it fly though!
incline treadmill 5mins@15%, 3.6 mph
mobility
squat 225x3, 315x2, 405x1
BP pinky on ring 135x6, 225x3, 315x3x5 no psotters so had to change planned workout.
fat bar small plate DL clean grip 225x3, 315x3
pullups on fat bar 5x2 sets, chinsx5
dips x5, +25x5, +35x5, +45x5
50 mins
Amazing pump for some reason…
Marine Gym was empty except for me so had to adapt. Was in a rush too to get to kids play.
elliptical 5 mins@level 15, 5.0 mph first time doing this and maybe not a smart day to try it.
mobility
squat 245x3, 335x2x2, 425x1, 46 Centurion straps down, loose belt, loose wraps 515x2, straps down, tight belt, loose wraps 605x1x2. Was going to do a double but 100 on right side slid and so i rewracked it, rewrapped and did second rep. Nice and easy. First tinme with more than 405 on my back since Nationals in July.
rev grip BP 135x5, 225x5, 315x5
speed dl 225x3, 315x3, 405x1x6
chinsx5x3 sets
next week will determine whether i am ready to compete. 455 raw sq/dl work and 655 double in gear in squat. We will see…
extra
stretch
KB BU press 53x3L+3R
KB single swing+MP 53x7+7L,53x7+7R x2
KB single swing+MP 88x7+7L,88x7+7R x2
kb double swing+seesaw press+front squat 53x7+7+7x2,
KB double swing 88x7 meant to repeat complex but not ready to yet
KB see saw press 88sx7
KB double front squat 88sx7 this is amazingly hard
farmrs walk 88s around yard
hex holds 25x3L+3R
speed BP
elliptical 5 mins@15, 5.0 mph
mobility dragon walks and facing wall squats
barefoot squat 245x3x2, 335x3
speed BP w/ 50lbs chains 135x5x2, 225x3x8 sets 2 grips
4 board w chains close grip 315x5x3 sets, meet gripx8 long pauses
drag curl 95x8
50 mins, in a rush today
later
blue band pushdown 50x2
pink band chest expansion 25x2
BTW, my appetite has doubled in the past week. Am always hungry.
Back on ZMA and sleeping like the dead.
incline treadmill 5 mins@15%, 3.5 mph
Mobility dragon walks
raw squat just shorts, squat shoes and rehband knee sleeves 225x3, 315x3, 405x3, 455x3, 405x3, 455x3
rev grip BP 135x5, 225x5x2
fat bar small plate DL 225x3, 315x3, 405x3, 455x3
hammer seated row 2 plates a side, 3,4,5 platesx7
feeling cautiously optimistic, lots of pop in squats for first time in a while.
elliptical 5 mins
mobility
squat 225x3x2, 315x2, 405x1
BP 135x5x2, 225x3, 315x3, 365x3
4 board meet grip 405x5, 435x5, 405x5x2
3 board close grip 315x8
held back for monday’s big shirt workout
on the Northshore with the Jesse Kellum krewe…
mobility
squat 245x3x2, 3352, 425x2 suit on straps down, loose belt 515x2, belt tight and loose wraps 605x2, straps up meet gear 655x2. Deep and with pop. 655 will be my opener if i go the 18th.
speed dl 225x3, 315x3, 405x1x2, 455x1x2, 505x1
later
KB swing 53x7L+7R, 88x7L+7R, 88x10L+10R
KB snatch 53x21L+21R PR!
KB farmers walk around yard w 88s
hex holds x4 to fail each hand
if BP is good monday and squat/dl is good tuesday will go the 18th and try for an elite total. If shaky will do push pull on river Dec 2nd. May even do both.
JK and the guys were benching getting ready for WABL Worlds and Bill Carpeneter’s Iowa BP meet. Nothing better than training with people stronger than you.
BP 135x5x2, 225x3, 315x3
48F6 on (opener shirt)
2 board 405x1, 495x1, 525x1
48 Katana on
2 board 555x1
3 board 545x4 PR
52 F6 on
405x3, 455x3, 475x3
3 board 455x5x2
squat 225x5x2, 315x5
later
KB row 88x10x3 each hand
blue band pushdownx50
pink band rear deltsx30
really sore from saturday, strong and fast but not 100% in BP
18th is a go
Look forward to seeing you at the Longhorn Jack! Good lifting to ya…
Malinda
The Katana must feel like a beast right?
What is your opinion of the new Super+ material?
[quote]firebug9 wrote:
Look forward to seeing you at the Longhorn Jack! Good lifting to ya…
Malinda[/quote]
Actually am doing Miss State Meet.
Not lifting in Texas!
But hope to move there!
jack