Training 23 April 2014
1a. Weighted Dips 5xBW (215), 5x5@BW + 70
1b. Upper Body Mobility 4x10
1c. Iron Crosses 4x6@BW
2a. Pistol Squats 3x5@BW
2b. Adductor Dips 3x5@3 seconds hold each rep each side
Seated Calf Press 10x20@330 done throughout the session. Not a very intense day, but i kept moving from one exercise to the next with my only rest being to walk to next station. Done super quick, but that was the point.
Training 24 April 2014
1a. Close Grip Bench Presses 135x5, 165x5, 185x5, 205x5 and 225x5
1b. DB Rotator Cuff Rotations 3x10@15
1c. DB Stability Ball Pullovers 3x15@60
2a. KB Rear Foot Elevated ISO Squat 2x5@44# with 30 second hold, 5 reps, 20 second hold each side
2b. Lateral Leg Lowers with wedge 2x6 each side
2c. Bird Dawgs 2x5 each side
Tabata 8 rounds of 20 seconds work 10 seconds rest of 20# Weighted Vest Burpee Pull-ups.
Training 28 April 2014
2a. Fat Bar Cable Curls 2x12@100
2b. Angled Bar Dips 2x12@BW
3a. Standing Ab Pulldowns 3x15@160
3b. Medicine Ball Single Leg Sit-ups 3x10@20# MB
4a. DB Hammer Curls 3x8@65
4b. Fat Bar Dips 3x12@BW
4c. Front Planks 2x60 seconds.
Training 29 April 2014
1a. Clean Grip Deadlift 5x135, 5x225, 5x315, 5x405 and 1x425. Couldn’t get in the groove tonight.
1b. Pretzel Stretch 3x30 seconds each side.
1c. KB Single Leg RDL + KB Row 3x6+6@53# KB
2a. Heavy Barbell Curl 4x6@125
2b. T-Spine Tricep Bench Mobilization 2x8@5 second holds each rep
2c. DB Sit-up with straight legs and no anchor 5x10@20#
Training 01 May 2014
1a. Weighted Dips 5x5@BW, 5x5@BW + 88# of KBs
1b. Upper Mobility 2 exercises at 3x8
1c. Iron Crosses 4x6@BW
2a. Front Squats 5x45, 3x95, 3x135, 3x155, 3x185, 2x3@205. Taking it slow and easy. Going below parallel and pausing in hole every rep. Trying not to damage this knee that has taken so long to rehab, but I gotta be doing double leg work again.
2b. Pistol Squats 2x5@ BW
2c. Adducter Dips 2x5@5 second holds
Training 05 May 2014
1a. Clean Grip Deadlift 5x135, 3x225,275,315,365 and then 2x3@415
1b. Pretzel Stretch 2x30 seconds each side
1c. Stability Ball Glute Bridge with 5 second ISO hold at top and 3 second eccentric. 4x6@BW.
2a. Unstable Barbell Curl 4x8@95. Hang 25# DB off each end with miniband. Very tough movement that blew the heck out if my biceps, as they were working overtime to control the barbell
2b. Single Arm T-Spine Tricep Bench Mobilization 2x6@5 second holds each rep.
3a. Standing Ab Pulldowns 2x12@150
3b. Single Leg Lying Sit-up 2x8@ 15# each side
3c. Decline Sit-ups 2x8@45 plate.
Training 06 May 2014
Woodway Force Cardio resistance level 25 x 30 minutes with no less than 3.5 mph speed.
Abs 250 reps unweighted for time. Various movements utilized. Time: 5:56.
Training 08 May 2014
1a. Dips 5xBW, 3xBW + 18, 3xBW + 35, 3xBW + 70, 3x3@BW + 105
1b. Upper Mobility 2 exercises 3x10 each.
1c. Iron Cross 4x6@BW with 3second holds each rep
2a. Barbell Front Squats 5x45, 3x115, 3x155, 3x185, 3x205 and 3x215.
2b. Adductor Dips 2x5@3 seconds hold each rep per side
2c. Pistol Squats 2x6@BW
Training 09 May 2014
1a. Bench Press 10x45, 5x95, 5x135, 5x165, 5x185, 5x200, 5x215 and 5x230
1b. Upper Mobility 3 exercises @ 2x8 each
1c. Stability Ball DB Pullovers 3x15@65
2a. Rear Foot Elevated KB Split Squat ISO Hold 2x5@24#. Hold in bottom position knee 1-2" off floor x 30 seconds, then 5 reps and then another 30 second hold knee 1-2" off floor. Killer!
2b. Lateral Leg Lowers with Wedge Under Back 2x6 each side
2c. Quadruped Extensions 2 x5 each side. Make spine long
Training 10 May 2014
Barbell Complex Warmups. Just using an empty bar do Overhead Squats, Good Mornings, Front Squats, Military Presses, Curls, Rows, and Twists to get the blood moving.
Do three rounds of the Overhead Press Complex portion of Thibaudeau’s 6 Week to Superhero:
A. Top Half Seated Overhead Press 160 for sets of 5, 4 and 4
B. Standing Military Press 105 for sets of 5, 5 and 5
C. Push Press 165 for sets of 3, 2 and 2
D. Medicine Ball Overhead Push Press 20# for sets of 8, 8 and 8
E. Feet Elevated Plyo Push-up BW for sets of 8, 8 and 8
I didn’t try and kill myself on these. Pretty sore from last nights session. Used this for restoration, explosiveness and some cardio. It was really fun and exciting to train in this manner. I only rested enough to walk from one station to the next or to add weight to the bar between Military Presses and Push Presses.
Do four rounds of the following:
A. Seated Calf Raise 135 for 4 sets of 20
B. Battle Ropes 4 sets of twenty seconds
C. One Legged Standing Calf Raise 40# DB held on working side 4sets of 8 per side
D. Hip Raises in Smith Machine. Lying on floor, place feet under Smith Bar and, keeping legs straight, raise hips off floor, utilizing lower abs. 4 sets of 135, 185, 185 and 185
E. 10 seconds of Battle Ropes.
Do three rounds of the following:
A. Seated Calf Raise 180 for 3sets of 12
B. Various ab movements all weighted
C. Donkey Calf Raise. Lying on floor under a Smith Bar, press toes up under bar for 3 sets of 25@325
That was fun!
Training 12 May 2014
2a. Clean Grip Deadlift 3 reps each set of the following reps: 135, 225, 275, 315, 365, 385, 405, 415 and 425. So much easier than last week. Not easy, but easier.
2b. Pretzel Stretches 3x30 seconds each side.
2c. Glute Bridges on Stability Ball 4x6@BW at 3-0-X-5 tempo
3a. Barbell Stability Curls 8x105, 6x105 then 4x8@95 (25# DBs hanging off each barbell end via red mini band so that the barbell constantly moves around.
3b. Single Arm T-Spine - Tricep Bench Mobilization 2x6@5 second holds.
3c. DB Forearm Extensions 10x15, 2x10@20
Nutrition question for anyone that may have some input. I have had some serious cravings for buttermilk. So much so that I bought a half gallon and have almost killed it tonight. And I am not one to consume dairy. No regular milk, no ice cream, yogurt once every 3-4 months. Maybe some kind of “dairy deficiency”?
Training 14 May 2014
1a. Weighted Dips 5xBW, 3xBW + 35# KB, 3xBW + 70#KB then 3x3@BW + 105# KBs
1b. Upper Body Mobility 2 exercises at 8-10 reps each
1c. Iron Crosses 3x4@BW. Hold each rep for 5 seconds and lower slowly.
2a. Barbell Front Squat 5x45, 2x95, 2x135, 2x165, 2x185, 2x205, 2x215 and 2x185
2b. Adductor Dips 2x4 each leg with 3 second hold in bottom position.
2c. KB Pistol Squat 3x3@18# KB. These were ugly today.
Training 16 May 2014
1a. Bench Press 10x45, 5x135, 165, 185, 215 and 225
1b. Upper Mobility 3 exercises @ 8-10 reps each for 2sets each
1c. Stability Ball DB Pullover 15x65 then 2x15@70
2a. Rear Foot Elevated KB Split Squat ISO hold 2x5@35# KB. 30 second hold in bottom, 5 reps, 30 second hold in bottom.
2b. Lateral Leg Lowers with a Wedge 2x6 each leg with a 5 second lower on each rep.
2c. Quadruped Extensions 2x5@BW each side.
Done. One of those 14 hour long work days, so my mind wasn’t right tonight. I’ll work on that, as I know whenever the day has been long, that is when i must be strong.
Training 20 May 2014
Warmup: 4.5 mph trot on incline of 6 for 5 minutes. Then Barbell Complex of 10 reps each with an empty barbell of RDLs, Rows, Reverse Curls, Military Presses, Upright Rows, Front Squats, Good Mornings, Calf Raises and Side Bends.
1a. Cable Pull throughout 15x70, 15x80 and 2x15@100
1b. ISO Hold in Top Position on Back Extension Device 3x45 seconds with 20# MedBall
2a. Glute Bridges on Stability Ball 2x10@BW on 3-0-X-5 Tempo
2b. Pretzel Stretches 2x30 seconds each side
3a. Stability Barbell Curl 8x110, 6x110, 8x105, 6x105, 6x105, 3x8@95
3b. DB Wrist Extension 4x12@15 each side
3c. Single Arm T-spine Tricep Bench Mobilization 2x6 each arm
Training 21 May 2014
Warmup 6 minute walk at 4 mph on incline 6
1a. Handstand Push-up using wall to brace myself 3x6@BW then 1x2@BW. I was spent on that last set. This is great!!! Wish I had incorporated these long ago.
1b. Iron Crosses 4x2@5 second holds. Getting stronger on these.
2a. Weighted Dips 5xBW then 3xBW + 35, BW + 70, BW + 105; then 2x3@BW + 115 and then 2x3@BW + 120. 8 sets total.
2b. Upper Mobility 2 Exercises at 4 sets each of 8-10 reps.
3a. Barbell Front Squat 10x115, 10x135 and 10x145
3b. Adductor Dips 2x5 each leg with 3 second holds
3c. Seated Calf Press 10x20@330
3d. Reverse Pike Ups in Rings + Inverted Shrug 4x8 + 8@ BW
Great session tonight!
Training 23 May 2014
Cardio 30 minutes on Woodway Force at resistance of 35 and keep pace between 3.3-4.0.
Core work. 250 reps of anything from moving planks, windshield wipers, trap bar single arm farmers walk, good mornings, crunches, side bends, etc. just keep moving and balance anterior, lateral and posterior work.
The gym is closed until Tuesday, but the owner let me have a key to come in over the weekend and train. I will make the most of an uncrowded, quiet place to lift, sprint, push a prowler…whatever. Gonna be fun!!
Training 24 May 2014
Ah, Alabama summertime is here. Mid 90s and 85%+ humidity. By 11:30. Gotta love it. No need to do much more warmup than setting up stations for the upcoming training session!
1a. Low Incline (15*) DB Bench Press 5x45, 5x65 and 3x5@85. The 90-115# DBs seem to be relocated, as they are missing. And I’m not quite ready to handle the 120-140s on the incline.
1b. Y Lift Offs 2x8 with 3 second holds at top.
1c. TRX Horizontal Row 4x6@BW with a 3second hold at the top and lower over 5 seconds.
2a. OHS 5x45 and 2x5@65. Pause 2 seconds in hole. Working on technique and stability to do these correctly before the loading starts.
2b. Lateral Leg Lowers with Wedge 2x8@BW
2c. Quadruped Extensions 2x6@BW
Do each exercise for an all out 20 seconds. Rest 10 seconds. Go through above list two times. 5 minutes total time.
Training 26 May 2014
1a. Cable Pull Throughs 4x15@120
1b. Back Extension ISO hold in top position 3x60 seconds@20# MB. Yes, I used a stop watch.
1c. Lower Leg Raise on Dip Station with the Elbow rests. Use bosu behind back to increase ROM. 2x7@BW
2a. Snatch Grip High Pull from Hang 3x95, 3x115, 3x135, then 2x3@155
2b. DB Shrug 2x5@140s
3a. Prowler Sprint 8x30 Yards@6 Plates
3b. Sprint 10x40 yards.
That last combo was a complete metabolic drain. It was awesome!!!
Happy Memorial Day everyone. Never, ever, ever forget those who sacrificed it all.
Training 27 May 2014
Jump Rope x 5 minutes.
Foam Roll all lower body.
3a. Yoga Push-ups 3x8@BW
3b. Inverted Pike Ups on Rings + Inverted Shrugs 4x5 + 5@BW
3c. Handstand Push-ups 3x4@BW
4a. Barbell Hi Bar Back Squat 5x45, 5x95, 5x135, 5x185, 5x225, 5x245, then 2x5@275. Getting back in the groove on these.
4b. Single Leg Squat Hold 2x20seconds@BW each leg. Sit back and hold 90* bend in hips and knee. Use TRX for balance and control.
4c. Vertical Resisted Jumps in Keiser 3x6@ 55, 65 and 70# of resistance. Cool to have loading on hips and not the spine.