[quote]MaazerSmiit wrote:
[quote]CSEagles1694 wrote:
I’m going to go with a slow concentric, and explosive eccentric.
CS[/quote]
DOH.
Lowering the weight is always good if you want to feel the muscle working. Let us know how how quickly you adapt to having the extra pressing reps in that mini workout daily while also benching and pressing.[/quote]
Will do. It’s not going to be very intense; just enough to get a pump and get some blood into the muscles.
CS
P.M. 31 May 2013 - Deadlift: Week 1, Day 3, Cycle 2
Warm-up
Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 5 X 245 (65%)
1 X 5 X 285 (75%)
1 X 5 X 320 (85%)
Notes: Super easy.
Close-grip Lat Pulldowns
1 X 12 X 120
1 X 10 X 140
Barbell Rows
1 X 12 X 135
1 X 12 X 145
1 X 10 X 155
Wide-grip Lat Pulldowns
1 X 12 X 120
1 X 12 X 140
1 X 10 X 160
Dumbbell Rows
1 X 12 X 85
1 X 10 X 100
Barbell Shrugs
1 X 15 X 135
1 X 12 X 185
1 X 12 X 225
Summary: Pretty awesome day today. I felt strong and everything moved pretty fast. I think my strength is finally starting to come back after taking a hit the last 6 weeks because of my increased cardio.
CS
P.M. 2 June 2013 - Overhead Press: Week 1, Day 4, Cycle 2
Warm-up
Overhead Press
2 X 10 X 45
1 X 3 X 75
1 X 5 X 105 (65%)
1 X 5 X 120 (75%)
1 X 10 X 135 (85%)
Notes: I was feeling really good today, so I decided to push the last set.
Seated Dumbbell Press
1 X 12 X 50s
1 X 12 X 55s
1 X 8 X 60s
Dumbbell Lateral Raises
1 X 12 X 25s
1 X 8 X 30s
Low Pulley Delt Raises
1 X 12 X 10
1 X 10 X 20
Reverse Machine Flyes
1 X 12 X 70
1 X 10 X 90
Straight Bar Triceps Pushdowns
1 X 12 X 100
1 X 12 X 110
Dips
1 X 15 X BW
1 X 12 X BW + 25
Straight Bar Incline Extensions
1 X 12 X 35
1 X 10 X 45
Summary: Felt good to push the last set of overhead press today and got 10 good reps. Tomorrow is when I finally start my A.M. ruck marches and extra workouts; can’t wait!
CS
A.M. 3 June 2013 - Ruck March
Distance: 2.36 miles
Time: 35:00
Weight added: 25 lbs.
Summary: Shit was pretty easy and I kept a sub-15:00/mile pace the whole time. Solid.
P.M. 3 June 2013 - Squat: Week 2, Day 1, Cycle 2
Warm-up
Squat
2 X 10 X 45
2 X 5 X 135
1 X 3 X 185
1 X 3 X 240 (70%)
1 X 3 X 270 (80%)
1 X 3 X 300 (90%)
Leg Press
1 X 12 X 5pps
1 X 12 X 6pps
1 X 10 X 7pps
Leg Extensions
1 X 15 X 100
1 X 12 X 110
1 X 12 X 120
Power Squat
1 X 12 X 135
1 X 12 X 185
1 X 10 X 225
Seated Hamstring Curl
1 X 12 X 70
1 X 10 X 90
Stiff-legged Deadlifts
1 X 12 X 135
1 X 10 X 155
Summary: Great leg day today. I really like the power squat machine a lot more than hack squats. My extra workout this morning didn’t go as planned and there are some changes I need to make, so you’ll see those tomorrow morning.
CS
So I’ve been thinking over the last couple of days and I have come up with a pretty solid plan for my training during college. I believe that the best way for me to still stay strong and get my conditioning up is to do a mixture of Westside for Skinny Bastards and CrossFit metcon workouts. I love the concept of CrossFit, I really do, but there’s some things I have a beef with. The things that I do like about it is the emphasis on metabolic conditioning, which is a must in the military. So what I’ve devised is a plan that will help me become the best military athlete possible. I’m still trying to tweak it here and there, but I think I’ve got a pretty solid idea.
CS
A.M. 4 June 2013 - Ruck March
Distance: 2.47 miles +0.11 mile PR
Time: 35:00
Weight Added: 25 lbs.
CS
P.M. 5 June 2013 - Bench: Week 2, Day 2, Cycle 2
Warm-up
Bench Press
2 X 10 X 45
1 X 5 X 95
2 X 5 X 135
1 X 3 X 165
1 X 3 X 195 (70%)
1 X 3 X 225 (80%)
1 X 3 X 250 (90%)
Incline Bench Press
1 X 12 X 135
1 X 10 X 155
1 X 8 X 175
Incline Dumbbell Bench Press
1 X 12 X 45s
1 X 12 X 50s
1 X 10 X 55s
Pec Dec Flyes
1 X 12 X 100
1 X 10 X 120
Straight Bar Curls
1 X 12 X 35
1 X 10 X 45
Incline Preacher Dumbbell Curls
1 X 12 X 20
1 X 10 X 25
Summary: It was an okay workout. I hit the 5/3/1 sets on bench no problem, so I know my strength is finally starting to rebound.
CS
P.M. 7 June 2013 - Deadlift: Week 2, Day 3, Cycle 2
Warm-up
Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 3 X 265 (70%)
1 X 3 X 300 (80%)
1 X 3 X 340 (90%)
Notes: For my warm-up sets, I’m going double-overhand and no belt, then when I get to the work sets, I go with a mixed grip and put on a belt. Today’s sets were very easy.
Close-grip Lat Pulldowns
1 X 12 X 110
1 X 10 X 130
1 X 8 X 150
Smith Machine Rows
1 X 12 X 135
1 X 12 X 160
1 X 10 X 185
Wide-grip Lat Pulldowns
1 X 12 X 120
1 X 12 X 140
1 X 10 X 160
Dumbbell Rows
1 X 12 X 100
1 X 10 X 110
Snatch-grip Shrugs
1 X 15 X 95
1 X 12 X 135
1 X 12 X 185
Summary: Overall, today went very well and I’m please with how I’m starting to gain strength again. However, I’ve decided to switch up my training again and gear it toward overall athleticism now, rather than when I’m in college. I’m going back to a commercial-type gym with a CrossFit section. I’m still going to run, ruck march, and lift, but I’m going to add a metcon on my non-lifting days, as well. These next eight weeks of training are going to take the most dedication and commitment that I’ve ever had to put toward anything. I know it’s going to be hard, it’s going to suck sometimes and I know I’m going to feel like giving up, but I can guarantee that it will be worth it in the end.
CS
Howd you like smith rows I love those fuckers
smith rows 1 arm bb rows = <3
[quote]PlainPat wrote:
Howd you like smith rows I love those fuckers
smith rows 1 arm bb rows = <3[/quote]
Oh my lawd, I loved them. I liked the fixed range of motion and I was able to get a good squeeze at the top.
CS
Coming up with new training split. Monday, Wednesday, Friday, and Sunday I’ll lift in the mornings, then do MetCon in the afternoon. Tuesdays, Thursdays, and Saturdays, I’ll ruck march in the mornings then run in the afternoons.
CS
Sounds like a lot of volume.
You better eat like a king, and sleep like a lion.
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Sorry I haven’t posted in a few days. I’ve been really busy down at freshman orientation. I’m driving back tomorrow and I should be back to training on Friday.
CS