Was supposed to Deadlift today but my lower back didn’t feel up to it, so I’m waiting til tomorrow. Instead did a bunch of stretching and rolling on the lax ball. Then,
Conditioning – Elliptical 60 min (HR ~160 bpm)
Deadlift 3’s
Power Cleans – work up to 205*3
Deads – 3053 3453 385*5
BB step ups – 185*8 each leg x 5 sets
Snatch grip deads (deficit) – 245*10 x 5 sets
** Didn’t push TOO hard on the conventional deads – could have grinded out a couple more but sometimes when I do that on deads I just don’t feel like doing jack sh** for assistance. Normally that’s fine and I’ll just go for it, but I wanted some volume before taking the next couple days off for the holiday. The assistance went pretty well – step ups felt good and I should be able to get 9 rep sets next week. And I got all 50 on my snatch grips again so will move up the weight again (though I suspect grip will start to be a factor soon bc I don’t have any straps and that damn snatch grip is freaking hard!)
[quote]jonnyblaze wrote:
Conditioning
Went a bit nuts today on the conditioning but I had nothing going on and a lot of energy to burn, so I just did a bunch of crap while watching some pathetic football games (yes Notre Dame really did lose to UConn and Navy in the same year)…
AM – 45 min elliptical (HR around 150-165 most of the time)
PM – Ran 7 miles in just under an hour; shadow boxing for about 1/2 hour
** That’s the longest run I’ve gone on in awhile but felt pretty good. I used to run a lot and then almost completely gave it up because I got sick of it and my knees and ankles started to suck from running too much. I think I’m going to work these long-ish runs back into my routine like once or twice a week. I really enjoyed just putting the headphones and cruising. [/quote]
Holly shit! 7 miles? I can barely run a mile. And when I do my hips and tibia’s are sore for a couple days following. Anyway, looks like you’re still tearing it up
[quote]whup wrote:
Holly shit! 7 miles? I can barely run a mile. And when I do my hips and tibia’s are sore for a couple days following. Anyway, looks like you’re still tearing it up[/quote]
Haha yea I used to run a lot a couple years ago and while I don’t really even run that much anymore, I just kind of got in a groove and wanted to see if I could still run for an hour (which came out to about 7 miles).
Anyways, didn’t have a ton of time to train over the past week but I did my bench session and front squat session over my holiday break. But more importantly on the personal front, I got engaged!
Will get back in the gym tonight for my OH pressing session.
OH Press 531
1455 1653 185*2
Seated DB press – 5510,10,10,8,8
Neutral grip chins – bw+1010,10,10; bw*10,10
DB OH Tricep extensions – 808,8; 7510,10,10
Curl grip chins – bw*10,10,10,9,9
Conditioning
Elliptical 40 min (HR 135-160bpm)
Deadlift 531
Power Cleans – work up to 205 triples
Deads – 3255 3653 405*4
Step-ups – 185*10,8,8,8,8
Snatch grip DL (deficit) – 255*10,10,10,10,9
Bench 531
1905 2153 240*3
Incline BB Press – ramp to 1955; 16512
T-Bar Rows – ramp to 4plates+255; 3plates+3512
DB Press swiss ball – ramp to 758
Kroc rows – ramp to 12015
** Felt really strong today so went heavier on the main assitance movements. Also PR’d the bench for the first time in awhile. Used straps for the top set of Kroc rows for the first time ever and liked it a lot.
Felt so good yesterday that I did another session of just arms – curls, extensions, etc.
Today was Squat 531
Front squat – 2055 2353 265*2
Hacks – ramp to 2plates+25*10
BB Reverse lunges – ramp to 185*10 each
Conditioning – elliptical 30 mins
OH Press Deload Yesterday
Did some overhead presses from pins and weighted chins
DL Deload
Power cleans and snatch grip deadlifts from a deficit
** Didn’t push it on the load either day. Basically tried to work up to a weight that I could dominate pretty well and did multiple sets focusing on accelerating the weight and creating as much force as possible.
Conditioning
Elliptical – 60 min (HR ~155-170bpm)
** This was a pretty “crisp” pace and I was pretty spent at the end of this. I think the sodium content in the new Anaconda product is going to take some getting used to. I started taking it recently with my weight workouts and now everytime I do a conditioning session and work up more of a sweat, I literally have salt deposits on my skin and I get real itchy by the time I get home before I hop in the shower. O well, my recovery feels great and I’m not even doing close to the full protocol.
Bench Deload
Pin presses alternated with Dead-stop T-bar rows – ramping up to a solid 5 reps
DB Incline presses alternated with seated cable rows – ramp up to solid 7 reps
Incline BB press alt. with Kroc rows – ramp the presses up to solid 7 reps; rows w/ 100# DB’s for several sets and then rep out to 25 reps on last set
OH Press 5’s
1155 1355 155*10+4+3
Dips – bw+4510,10,10,9,8
Chins (neutral) – bw+1010,10,10,8,8
Seated DB press – 5510 x 5 sets
Chins (underhand) – bw8-10 x 5 sets
DB OH Triceps extensions & DB Hammer curls for a few sets
** I re-set my maxes for this cycle… 10 reps was a solid PR on the OH press and I like doing the rest-pause with about 10 sec or so between each portion. Was going on about 4 hrs of sleep today too so I’m pretty happy with the training for the day.
Deadlift 5’s
Power Cleans – ramp to 195*5
DL – 2755 3155 355*11
Walking DB lunge – 7010 8010 8510 858 75*10
Did a couple half ass sets of snatch grip deads from a deficit but my heart wasn’t in it so I finished with some conditioning:
AirDyne intervals – 1 min hard/1 min light X 8
Running – 2 miles (took about 16 min)
** Just realized that it was a pretty dang solid PR for me on the deads (did 350*9 previously I think), so 2 solid PR sessions in a row. This feels really good after the last couple cycles where PR’s started becoming fewer and further between.
Conditioning
Run 3 miles (1st mile @ 7.5mph; 2nd @ 8mph; 3rd @ 8.5mph)
Elliptical – 30 min various intervals
Bench 5’s
1555 1805 205*9+3+2
Incline BB – 15510 x 5 sets
T-bars – 3plates+3510 x 5 sets
DB press on swiss ball – 7510 x 3 sets
Kroc Rows – 11010 x 3 easy sets
** Wanted 10 reps on the bench and would have had it if my shoulder didn’t get “loose” halfway through the last rep. Still pretty happy with it though and another PR for this cycle. Back to setting PR’s each session on 5/3/1 and it feels really good!
Front Squat 5’s
1755 2005 2255 2455
Hacks – ramp to 3pps10; 2pps+1013
Calves
Conditioning – 30 min airdyne bike
** Didn’t feel like repping out on 225 because just felt like I had no stamina today so I decided to do one more heavier set and then call it. Bound to happen after setting 3 all time PR’s already this week.
OH Press 3’s
1255 1455 160*10
Dips – BW+4510 x 5 sets
Neutral grip chins – bw+1010,10,10,9,8
Seated DB press – 608 x 5 sets
Curl grip chins – bw10 x 5 sets
DB OH Triceps – 308-10 each arm x 4 sets
Seated DB curls – 408-10 each arm x 4 sets
Conditioning – 30 min airdyne bike
** Another solid PR on the OH Press – definitely the most weight I’ve ever used for 10 solid reps.
Conditioning
Hill sprints x 20
Stair sprints x 10
Deadlift 3’s
Power Cleans – ramp to 2153; then 1755 x 5 sets
Snatch grip DL (deficit) – ramp to 2955; then 2505 x a bunch of sets til I got slow
Step ups – work up to 215*10 over about 5 or 6 sets
**Decided to change it up a bit today because I am moving this week and will no longer have access to my normal gym. I’m going to have a barbell with up to 320#, a dip/pullup station, a couple of lighter dumbells (really only worthwhile for some arms isolation stuff), and a stand that I’ll be able to use for front squats. So my options will be more limited on assitance, but the only real issue with the main lifts is not having enough weight to do conventional deadlifts. So I’m going to be more structured with the power cleans and really focus on implementing those into the 5/3/1 format and then use the snatch grip deads as a main exercise rather than asssitance. Seems like it should work out alright for me for awhile.