[u]8/27/12 Prowler/Recovery [/u]
@ 6 AM
Warm Up:
PVC + Rumble Roll
IT Band Tack and Floss w/ PVC
…Made my knees feel better
Prowler:
90x4
140x3
…Down and back = 1 trip
Stretch:
Hip Flexor
Cross Leg Standing IT Band
Band Hamstring
Maybe some other stuff?
Notes:
As usual, after shitty squatting, that right hip flexor starts nagging. My rib attachment of something is feeling better though so I’ll consider it progress.
Going to try and get in there tonight and work out some kinks.
[u]8/28/12 SH’s B1 W2D2 [/u]
@ 6 AM
Warm Up:
PVC + Rumble Roll
A bunch of Mobs
Press:
Some
125x5x2
135x5x3
145x3x3
…pause each rep
…did an extra set by mistake
Front Squat:
Some
240x4x4
…last set paused
Dips:
45x8
70x8
90x8
100x10
Chins:
BWx10x4
Notes:
Skipped triceps and cut it a bit short due to time. Need to have my lunch and clothes and shower bag packed for the day. I always forget something either towel, belt, clean underwear, or lunch and today I added socks to the list.
Started class again.
Looks great so far. Just a reminder, with this level of volume and frequency, sleep and food have to be a huge priority.
[quote]Stronghold wrote:
Looks great so far. Just a reminder, with this level of volume and frequency, sleep and food have to be a huge priority.[/quote]
Thanks.
I’m feeling it. With the shift to morning training, I’m starting to lapse into going to bed later and later. My eating has been pretty good, but sleep is the thing that always kills me, especially with the stuff I have going on. I’ll consider 7-8 hours a sleep on weekdays a success.
I’ll start log sleep and food intake, then probably quit logging food after a week as its a pain in the neck.
[u] 8/29/12 Recovery[/u]
PVC Roll w/ IT Band Floss
Barbell Roll Adductors (Painful!)
Cressey Mobility Circuit x 4
Static Stretch: Pigeon and Couch on Bench w/ Bar
[u]8/30/12 SH’s B1 W2D4 [/u]
@ 5:30 AM w/ 7+ hrs sleep
Warm Up:
PVC + Rumble Roll
A bunch of Mobs
Kneeling Jump to Broadjump:
~10 reps
6 mat Deficit Pull:
Some
320x5x2
345x5x3
370x3x3
…better position than last time. Felt great.
WG Swiss Bar Incline:
Some
195x5x5
…Counting bar as 45 but its not
GHR + KTEs:
Some
Notes:
Had a meeting at 8am so I tried to get out of there early. Feeling good. Only eating 3 big meals a day and currently out of protein, which will be remedied.
[u]9/1/12 SH’s B1 W3D1 [/u]
@ 10:30 AM w/ 8+ hrs sleep
Warm Up:
PVC + Rumble Roll
Hip Flexor + Neck Stretch
Kneeling HF Wall Mobs
Calf Mobs
Squat to Sit
Walking Spiderman w/ Reach
Chest Pass:
7x5/x6
CGBP:
Some
210x5x2
230x5x2
265x3 (misload should have been 245)
245x3
260x3x3
6 Mat Block Pull:
Some
390x4x4 (Should have been 3x3)
Seated DB Press:
40,50,60 x 10
Low Row:
150x12x2
100x15
Shoulder Horn:
8x20x3
Notes:
None
[u]9/1/12 SH’s B1 W3D2 [/u]
@ 11:30 AM w/ 8+ hrs sleep
Warm Up:
PVC + Rumble Roll
Lax Ball in Glute
Hip Flexor (Wide)
Kneeling Adductor
Kneeling Wall Quad
Leg Swings
Some Other Stuff
Box Jumps:
Some
34.25"x5x4
SSB Squats:
260x5x2
280x5x2
300x3x2
315x3 (Shut it down here)
Floor Press:
Some
230x3x3
…Skipped assistance
Notes:
Strange workout. Did a huge warmup and my left hip felt good squatting, but I had a hoody on and by my top sets I was done. I sweated through the damn thing and that may have had an effect.
Woke up in a pissy mood, which was strange for a long weekend, so I may be stressed. My low back felt pretty worked before getting started so I thought it would be a little rougher workout, but not as bad as it was.
Had a busy day yesterday, then a date in the evening where I had 2 beers. I was pretty beat by the time I went to bed, but I slept well.
The last week of this block should be pretty challenging, and you should be starting to feel run down going into the deload. Nothing to worry about there.
Did you get my response to your email last week? My phone kind of glitched out on me, so I’m not sure if it went through.
I’m glad you said that because I’m feeling much beater than I thought I would be.
I got your email. Shipment should be on its way tomorrow.
[u]9/4/12 SH’s B1 W3D3 [/u]
@ 5:30 AM w/ 6- hrs sleep
Warm Up:
PVC + Rumble Roll
Lax Ball in Glute
Some Other Stuff
Press:
125x5x2
135x5x2
145x3x2
155x3x3
Front Squat:
Some
260x3x3
Dips:
45x8
70x8
90x8
110x8
Chins:
40 reps
Band Pushdowns:
60 reps
Notes:
Forgot plyos. Turned into a decent workout.
Ready to bitch up a storm about this homework I’m working on.
[u]9/6/12 SH’s B1 W3D4 [/u]
@ 5:30 AM w/ 6 hrs sleep
Warm Up:
Don’t Remember
Kneeling Jump to Broad Jump:
Some
~10
6 Mat Deficit Pull:
Some
320x5x2
345x5x2
370x3x2
390x3x3
…Lower back cramped up after warmups but was fine after
WG Swiss Bar Incline:
Some
225x2x2 (Fucked this Up…)
135x20
Notes:
Shitty week in terms of work stress and school stress. Finally getting to logging this.
May switch to two a days on week days and just get the main lifts in and come back after class for assistance.
Deload next week.
[u]9/9/12 SH’s B1 W4D1 Deload [/u]
@ 5:30 AM w/ 6 hrs sleep
Warm Up:
Legs OH to V-Sit + Samson + Wall Split x 3
Kneeling Adductor Mobs
Kneeling Wall HF Quad Mobs
Seated 90/90 w/ Twist
Walking Spiderman
KB Swing:
50x10x2
50+minix8
50+mm x 8 x 2
…Explosive
Squat:
135x10
185x8
225x6
275x5x3 …last set paused
…Got in the groove by the last set
…Warrior lunge stretch in between sets
GHR:
BWx8,8,14 = 30
Leg Extension:
45x20
45x10/x3 … single leg
Notes:
Not much to report. Trying to take it easy and watched almost all of season 1 X-files yesterday.
Its usually feast or famine in my social life and I’m in feast mode currently and went out Friday then met a new girl Saturday night. New girl has some potential and I’m going out with her again shortly. So much for taking it easy.
Lower back was still feeling a bit rough but I was feeling good by the last set.
[u]9/11/12 SH’s B1 W4D1 Deload [/u]
@ 5:30 AM w/ 6 hrs sleep
Warm Up:
Legs OH to V-Sit + Samson + Band Lat x 3
Chins + Indian Clubs
Bench:
Some
205x5x3
High Incline DB (3):
50x20x2
BS Rows:
BWx10x4
BB Curls:
Bar x 80 total reps
Notes:
Fucking beat. Just got home after 5:30 AM workout, class, then out again with new girl.
…Missed last deload due to helping new girl move
[u]9/15/12 SH’s B2 W1D1 [/u]
Massage @ 10:30 AM w/
Illipsoas Release
Adductor Stretch/Soft Tissue
Piriformis Release
Neck/Trap Soft Tissue
@ 2:00 PM w/ 8+ hrs sleep
Warm Up:
Legs OH to V-Sit + Samson + Band Adductor
Shoulder Horn
Band Pull Aparts
Lax Ball/Rumble Roll Tricep/Pec/Delt
Bench:
Some
245x4x3
260x4x2
…paused reps
…bench out of rack for better setup
Squat:
Some
295x3x3
…last set 3 count pause
…belt on loosest setting
WG Swiss Bar Incline:
Some
205+HCs x3x2
CSR:
Some
2.25x8x4
GHR:
BWx15x2
Landmine w/ Handle:
1…5…1 ladder w/ some repeats
Notes:
Benching was a little shaky but easier to get setup in the rack without having to worry about the cross support in the bench rack.
Squats felt excellent. Adductor/Hip Flexor is so wadded up that I need some partner stretching to help it. I’ve been cranking on it myself but having a masseuse do it really helped and squats felt excellent. Soft tissue work on left adductor made me want to vomit.
New girl is out of town so I’m having some time to get shit done. She’ll probably end up a gf when she gets back, which is good, as I’ve noticed having one leads to some testosterone increases for certain reasons.
New block is 3 days/week, Sat/Mon/Wed is when I’ll go, then do light recovery/stretching stuff in between sessions.
Really appreciate all of the detail you’re putting into logging here with recording sleep, mobility, and recovery measures. Good stuff.
Sure thing, I’m going to try and do diet too…
[u]9/17/12 SH’s B2 W1D2 [/u]
…More stretching last night
Meals
4 hard boiled eggs
1/2lb grass fed beef w/ steamed red potatoes and grass fed butter
1/2lb grass fed beef w/ steamed red potatoes and grass fed butter
Double steak burrito
3 scoop protein shake
@ 5:30 PM w/ 8+ hrs sleep
Warm Up:
Rather weak… more stretching than anything
Squat:
Some
325x4x3 …loose belt
350x4x2 …belt
DL:
Some
350x3x3
FS:
Some
270x3x2
GHR w/ Highest Foot Plate + Ab Wheel:
BWx8 + BWx15
15x8 + BWx15
10x8 + BWx15
BWx8 + BWx15
Pull Ups:
Some
BWx12
Notes:
Squats felt OK. QL started to flare up a little on the sets at 350. My left glute is tight so it tries to force me to the right. I’ve been and will be working on it. I just have to consciously try to put my butt to the left, which makes it the way it needs to be.
Haven’t back squatted in awhile so this was kind of rough, but not too bad without headphones or getting psyched up at all.
[u]9/19/12 SH’s B2 W1D3 [/u]
@5:30 AM
Warm Up:
Don’t Remember
DL:
Some
390x4x3
415x4x2
Bench:
225x3x3 …Paused
6 Mat Block Pull:
415x3x2
Notes:
Had to GTFO and get to work. Training early is not ideal at all for me, at least for the big lifts.
[u]9/20/12 SH’s B2 Extra Workout [/u]
6:30 PM @ WSU
Warm Up:
Stretch
2000m C2
Squats:
135x10x2
225x5
…Just trying some form changes in the gym I did a lot of squatting with the mirrors.
Back Ext + Decline Situps:
BWx10 + BWx15-20 x 4
More Stretch:
Some
Notes:
Shitty day eating here.
[u]9/22/12 SH’s B2 W2D1 [/u]
@5:30 AM
Warm Up:
Don’t Remember
Bench:
Some
255x3x3
270x3x2
…loooong pause on everything
Squat:
Some
305x3x3
Swiss Bar WG Incline:
Some
215+HCs x 3 x 2
CSR:
2.25x10x4
…retracted narrow grip last set
GHR:
BWx15x2
RC HLR:
BWx15x2
BWx10
Notes:
Feeling OK. Left hip flexor is pretty worked but I attribute it to poor squat form that I need to work on majorly.
[u]9/23/12 Stretch + Curls [/u]
12:30 PM @ HOH2
Stretch:
Lying Wall Splits + Butt Squeeze
Couch w/ Band
Pigeon Stretch
x 3
Couch w/ Band + Rear Foot Elevated
Band Lats
x 2
TFL
Shoulder Extension
x 2
DB Curls:
Some
40x8
40+1pm x 8
40+2pm x 8
Thumbless Reverse Grip EZ:
25/x10x2
Notes:
Had a burrito afterwards. I’ve been spending the equivalent of a small car payment on burritos per month which I’m not sure is a good thing or bad thing.
[u]9/24/12 SH’s B2 W2D2 [/u]
5:30 PM @ HOH2
Warm Up:
Not bad
Squat:
Some
…loose belt…
335x3x3
360x3x2
DL:
Some
365x3x3
…DOH + Oly Shoes
FS:
Some
275x3x2
GHR w/ High Foot Plate + Pull Ups:
7x8x3 + BWx6,8,10
BWx8 + BWx10
Landmine w/ Handles:
Barx5/x3
Notes:
Hip flexors were nice and loose but QL and rib was aching again. Think it is glute/TFL related on the left side. I will be working on it.