Training 18 February 2014
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5 minutes run @ 5 mph incline of 4 (the Woodway Force broke…ha!)
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Strength Circuit. Complete 2 rounds of the following for time:
A. Prowler Push 5 plates down and back (30 yards)
B. Push Ups 35@ BW
C. Walking Lunges 45# Barbell in each hand down, back and down again (45 yards)
D. Prowler Push 3 plates down, back and down again (45 yards)
E. Side Plank with feet elevated with hip raises 20 reps per side @ BW
F. Rest 3 minutes
Total time (including rest) was 15:40
- 5 minute run at 5 mph @ incline of 4
Roll over and wait for heart to get out of a. fib. 3 minutes.
Training 20 February 2014
1a. Close Grip Bench Press 15x45, 10x95, 5x135, 5x155, 3x185, 3x205 then 2x3@225
1b. Internally rotated T-Spine Rotations 4x5 each way
2a. 2DB Pullovers 4x8@40 each hand
2b. Upper body mobility 4x8
3a. DB Skullies 4x6@40, then 2x4@40
3b. DB Shrugs 6x12@140
4a. Weighted Abs 250 via 4 different exercises
4b. Kieser Power Squat 4x5@210
Training 21 February 2014
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3 minute hard run on Woodway Force
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3 rounds of the following for time:
A. Prowler Sprints 5 plates down and back (30 yards)
B. Banded Good Mornings 35@ Green Band
C. TRX Inverted Rows 35@ BW
D. DB Carry on upper chest 85# down and back, walking backwards on return trip
Rest 90 seconds
Total time was 12:51. Two minutes longer than last week, but rest was extended 15 seconds per round and additional plate on prowler and 10 extra reps per round on GMs and TRX rows.
- 3 minute run/ walk.
Training 24 February 2014
1a. Barbell RDL 10x45, 8x135, 5x185, 5x225, 5x275, 5x315 and 2x5@335
1b. Lower Body Mobility 3 different movements done between top 4 heaviest sets
2a. Single Leg TRX Curls 3x6/ each leg @ BW
2b. Upper Body Mobility 2 exercises for 3x10 each
3a. KB Swing 12x36 then 3x12@44. Done as explosively as possible going up and coming down.
3b. Prowler Marches 4x2 plates @ 30 yards. Done upright in a marching/ driving manner.
- Total body foam rolling and manual stretching.
Loving the prowler! So versatile and allows lots of work and little to no eccentric damage done. Which is greater us old farts! My recovery has improved greatly over last 4 weeks since incorporating the Prowler into two workouts per week.
Training 25 February 2014
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Treadmill walking 5 minutes 3.5 @ incline of 4
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5 Rounds of the following for time
A. 10 Power Bombs with 15# MB
B. 75 Double Leg Jump Roping
C. 20 Bent Chest Passes with 15# MB
D. 10 Single Leg Sit-ups per Side
E. 12 Push Presses with 15# MB
F. 25 Mountain Climbers per Side
G. 8 Granny Tosses per side with Step using 15# MB
H. 7 Clapping Push-ups @ BW
I. 10 Wood Choppers per Side with 15# MB
J. 2 minutes rest and repeat for 5 complete rounds
Total time was 42:58.
Then total body foam rolling. Completely gassed after this one!
Training 27 February 2014
1a. 1 Arm DB Incline Press 5x55, 5x65, 5x70 and 3x5@75
1b. Barbell Front Squat Reverse Lunge 6x95, 6x115 and 2x6@135 each leg.
2a. 1 Arm Tall Kneeling Keiser Pulldown 4x7@65
2b. Internal and External Rotator Cuff Work 4x8 @ red band external, 4x8@2 red bands internal
3a. Keiser Jump Squats 3x8@137 as fast as possible
3b. Bottoms Up 1 Arm KB carry 20 yards each hand x 35#, then 2x20 yards@ 44# KB each hand.
4a. DB Hammer Curls 2x8@70
4b. Hex Bar Farmers Walk 60 yard x 205
Training 28 February 2014
1a. Close Grip Floor Press 5x2@185 50x0 Tempo 10 seconds rest then
1b. 30 Degree Incline Neutral Grip Tricep Extension 5x4@37 40x0 Tempo 10 seconds rest then
1c. Supine Neutral Grip Tricep Extension 5x6@28 30x0 Tempo rest 10 seconds then
1d. Standing Neutral Grip Rope Pushdown 5x8@100, 90, 90, 80 and 80 20x0 Tempo and rest 2 minutes. Repeat for 5 total rounds.
2a. Chin Ups 5x2@210 50x0 Tempo 10 seconds rest then
2b. Seated Mid Grip EZ Bar Scott Curl 5x4@ 70,70,70,60 and 60 40x0 Tempo rest 10 seconds then
2c. Seated DB Zottman Curls 5x6@35,35,30,30 and 30 30x0 Tempo rest 10 seconds then
2d. Incline DB Offset Curl 5x8@30,25,25,20 and 20 20x0 Tempo rest 2 minutes. Repeat for 5 total rounds.
Try to make a post workout shake and then drive home. That was an experience after an arm only shocker!
Training 03 March 2014
1a. Barbell RDLs 12x45, 10x135, 5x185, 5x225, 5x275, 5x335, 2x5@355 then 5x365
1b. Hip Rotators 2x10
1c. Pelvic Punch 2x3. 5 different positions each set and hold for 5 seconds in each position x3.
2a. Single Leg TRX Leg Curl 3x7 each leg @ BW
2b. Upper Body Mobility 3x8-10 on two different exercises.
2c. 1 Arm TRX Inverted Row holding KB with Free Hand. 4x6@BW+26#KB
3a. KB Swings 3x15@44#
3b. Prowler Marches 3x30 yards @ 3 Wheels.
- Full body foam rolling x 12 minutes.
Training 04 March 2014
1a. 1 Arm Incline DB Bench Press 5x55, 4x65, 4x75 and then 3x4@85
1b. Upper Body Mobility 2 exercises 3x8 each
2a. Barbell Front Squat Reverse Lunge 6x115, 6x135 and 2x6@145
2b. Keiser Jump Squat 3x8@137 as fast as possible
2c. Lower Body Mobility 3x5 with 5 second holds.
3a. 1 Arm Keiser Lat Pulldown 4x7@65 explosively.
3b. KB Bottoms Up Carry 3x20 yards each hand with 44#KB
Training 06 March 2014
- Three rounds of the following for time:
A. 10 Power Bombs with 15# MedBall
B. 150 Double Leg Rope Jumps with weighted jump rope
C. 20 Bent Chest Passes with 15# MedBall
D. 15 Single Leg Sit-ups per side
E. 20 Push Presses with 15# MedBall
F. 10 Jumping Burpees
G. 10 Granny Tosses with Step each side with 15# MedBall
H. 15 Clapping Push-ups at BW
I. 12 Wood Choppers each side with 15# MedBall
Rest 90 seconds and repeat for three total rounds.
Total time was 30:20. That was a fun one! 299 reps per round.
Training 07 March 2014
1a. Close Grip Floor Press 5x2@185 50x0 Tempo 10 seconds rest then
1b. 30 Degree Incline Neutral Grip Tricep Extension 5x4@37 40x0 Tempo 10 seconds rest then
1c. Supine Neutral Grip Tricep Extension 5x6@28 30x0 Tempo rest 10 seconds then
1d. Standing Neutral Grip Rope Pushdown 4x8@ 100, 1x8@90 at 20x0 Tempo and rest 2 minutes. Repeat for 5 total rounds. Cry like a school girl.
2a. Chin Ups 5x2@210 50x0 Tempo 10 seconds rest then
2b. Seated Mid Grip EZ Bar Scott Curl 5x4@ 70 at 40x0 Tempo rest 10 seconds then
2c. Seated DB Zottman Curls 5x6@35 at 30x0 Tempo rest 10 seconds then
2d. Incline DB Offset Curl 5x8@25 at 20x0 Tempo rest 2 minutes. Repeat for 5 total rounds.
3a. DB Reverse Wrist Curl 2x10@20
3b. DB Wrist Curl 2x10@55
- Towel Pull-ups 2x4@BW.
Training 10 March 2014
1a. Barbell RDL 10x45, 10x65, 8x135, 5x185, 5x225, 5x275, 3x315, 3x365, 3x385 and 3x3@405
1b. Hip Rotations 2x10
1c. Pelvic Punches 2x5 positions with 3, 5 second holds @ each position
2a. Single Leg TRX Leg Curl 3x8@BW each leg.
2b. Upper Body Mobility 2 exercises @ 3x8-10 reps each
2c. 1Arm TRX Row with KB Hold in Free Hand 4x7@36#KB
3a. KB Swing 3x12@76#
3b. Prowler March 3x30 Yards @ 3 Plates
This week will be condensed into 4 straight days. So I’ll hit it hard, load up on nutrients pre-, peri- and post-workout and try and get some decent rest.
Training 11 March 2014
1a. Incline 1 Arm DB Bench Press 6x50, 4x70, 3x80 and 2x3@90
1b. Upper Mobility 3x8
2a. Barbell Front Squat Reverse Lunge 5x135, 5x155, 2x5@165
2b. Keiser Power Jump Squat 3x10@138 as explosively as possible; one rep morphs right into the next.
2c. Knee Fall Ins 3x5with 5 second holds per rep
3a. Tall Kneeling 1 Arm Pulldown 4x8@65 explosively.
3b. Bottoms Up KB Walk 3x20@44#, 1x60 seconds@26#
Training 13 March 2014
1a. Incline Close Grip Bench Press 6x95, 6x135, 6x155, 2x6@165 on 4-1-X-0 Tempo
1b. High Incline DB Skullies 5x6@37 on 3-1-X-0 Tempo
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Fat Bar Tricep Press Down 10x10@70 on 1-2-1-0 Tempo
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Reverse Grip Tricep Pressdown 5x20@60 on 1-2-1-0 Tempo
4a. Close Grip Chin-ups 4x4-6@BW on 3-1-X-1 Tempo
4b. Zottman Curls 4x6@37 on 2-0-1-1 Tempo
- Incline DB Curls 3x8@28 PN 2-0-X-0 Tempo
6a. DB Hammer Curls 2x3@85 each hand
6b. Rope Cable Curls 2x8@80
Training 17 March 2014
1a. Sumo Deadlift 8x105, 8x135, 5x175, 3x225, 10x275, 10x295 and 10x315. That elicited some heavy breathing!
1b. Lower Body Mobility 2 exercises @ 3x10 and 3x5 with 5 second holds.
1c. Pelvic Punches 2x3 reps @ 5 positions with 5 second hold on each rep.
2a. Single Leg TRX Leg Curl 3x6@BW. Nonworking leg held out parallel to working thigh.
2b. Upper Body Mobility 2 exercises at 3x10 each
2c. One Arm TRX Row Holding KB with Free Hand 4x8/ side @35#KB
3a. KB Swing 3x15@76#
3b. Prowler March 3x35 yards@3 Wheels.
Training 18 March 2014
1a. Incline Close Grip Bench Press 45x10, 85x8, 135x5, 165x2, 2x2@185 and 2x2@190 on 3-2-X-0 tempo.
1b. Upper Mobility 4x8
1c. 1 Arm Chin-up 5x2@BW each arm
2a. Barbell Front Squat Reverse Lunge 5x155, 5x175 and 2x5@185 per leg followed immediately by:
2b. Single Response Step Up Jumps 4x6 each leg. Do BBL FS Rev Lunge with left leg, then Jumps with left leg. Then do BBL fs rev Lunge with Right leg then do right leg jumps. Then do exercise 2c and rest. Then repeat.
2c. Fire Hydrants 3x10 each leg.
- KB Bottoms Up Carry 3x40 yards @ 16 pounds. No flexing of biceps allowed. If flexed, stop and relax biceps before continuing.
[quote]6stringsling wrote:
I am 39, but starring down the barrel of the big 4-0. I have about 5 years of continuous training experience (meaning no layoffs except for 2 minor surgeries…shoulder and back). But i have lifted on and off since the day i graduated high school back in May 1991. Don’t laugh you young whippersnappers!
I’ve not trained in a bodybuilding style mindset, but more of a “more GO than SHOW” template. I value function over form. But i do want to strip off some blubber, see some abs again and fill out some of these old muscle bellies.
I RAW totaled 1,100 pounds yesterday. I lifted barefoot, with shorts and a t-shirt. No belt. No wraps of any kind. No suits. Not even any tape around the wrists or ankles. The bench was my weakest (285, missed 295 when i pressed back into the pins. It was my third attempt, so no do-overs). Hit 370 on my back squat (yes, below parallel with an experienced lifter watching depth). And pulled 445, getting 455 over my knees but failing to lockout; started hitching and it was a no-go.
Some other “bests” for me include a 9’6" long jump. 17 full hang chin-ups. Dips with +120 over BW. 135 barbell curl X 6 reps with no hip thrusts. A 245 clean and jerk. Sumo deadlift for 27 reps at 275#. Bench bridges with 135 for 30 seconds. And 10 tire flips with 600+ pound tire. So, as you can see, i like varied lifts; lifts that are fun and that pit me against myself.
And for this project, I have no idea what my training sessions will look like. I just hope my packages arrive by Monday so i can implement the goodies into the first day of my new series. I was told it would be more lower body focused, so we shall see. I plan on lifting four days per week, on a Monday, Tuesday, Thursday and Saturday.
I’ll get measurements and a pic up this evening.
Have a great Friday!!![/quote]
curious as to what type of shoulder surgery you had
Bignmean,
I had three things done to my shoulder. The distal clavicle was shaved, as it was continuing to grow outward. The bursa sack was removed. And finally, the cause of my main issues, the acromonian process had curved into a hook shape, impinging parts of my rotator cuff. All the excess process was removed and the muscles put back in place. Prior to surgery, my shoulder had gotten so painful I could not put a t shirt on.
Recovery and therapy was pretty rapid and I was back lifting within 6 weeks. Of course, I did lots of rotator cuff work initial, and still do to this day.
Yourself?
Bignmean,
I had three things done to my shoulder. The distal clavicle was shaved, as it was continuing to grow outward. The bursa sack was removed. And finally, the cause of my main issues, the acromonian process had curved into a hook shape, impinging parts of my rotator cuff. All the excess process was removed and the muscles put back in place. Prior to surgery, my shoulder had gotten so painful I could not put a t shirt on.
Recovery and therapy was pretty rapid and I was back lifting within 6 weeks. Of course, I did lots of rotator cuff work initial, and still do to this day.
Yourself?
Training 20 March 2014
1a. Barbell RDLs 12x45, 8x135, 8x185, 8x225, 8x275 and 2x8@295
1b. Hip Rotators 3x10
1c. Single Leg Standing Bent Reach and Twist 2x4 each leg
2a. Bent Over BBL Row 12x135, 2x12@155
2b. T-Spine Rotations 3x8
2c. Band Pull Aparts 4x25@2 Red Mini Bands
3a. Incline Chest Supported DB Row 4x15@55
3b. KB Concentration Curl 8x44, 12x35
Leg Press Calf Raises 7x20@225. I did these throughout my workout.