[u]8/23/10 Monday Cycle 1 Week 3[/u]
PM: Squat @ Lab
Warm Up:
Jump Rope
KB Stuff
P. Snatch off Blocks (kg):
50x4
60x4
65x4
70x3
77x1
80xfails
Back Squat (kg):
80x5
100x5
120x3
140x1
150x2
155x2
150x2x2
GHR:
BWx6x3 + 3
Hanging Abs
Some
Notes:
Squat form is improving. These were heavy and I really don’t get much of a bounce but they feel good otherwise. I filmed the sets to verify that depth was good and form looks good.
[u]8/23/10 Monday Cycle 1 Week 3[/u]
AM: Prowler @ Home
Warm Up:
Jump Rope
Mobility
Prowler Sprints:
140x10 trips @ ~30yds alternating handles
Cool Down:
10 min jump rope
PM: Recovery @ Home
Foam Roll
More Mobility Circuits
Static Stretch focus Lats and Quads
Notes:
Feeling beat and next week is a deload. This isn’t new and I felt it yesterday too, particularly in the low back. Could be due to crap eating over the weekend where I probably didn’t get nearly enough protein in but I think its just due to training hard again. After the third trip of the prowler I was like shit but I managed to finish w/o much hullabaloo. Was going to do oly technique work and some more jump rope but no way. I’m going to attempt 475x1x5 deadlifts on Friday.
[u]8/25/10 Wednesday Cycle 1 Week 3[/u]
Afternoon: @ Lab
Warm Up:
Pipe Roll
Lax
Power Clean (kg):
Some
Up to 120x2x?.. PRs
130x0
100x3x3
Bench:
Push-Ups
135x5
185x5
225x3
255x2
285x2x4 …missed a set due to form change but did it over. Last set was heavy
205x12
Notes:
Was the only one training and had two ‘coaches’ telling me what to do and keeping pace. It was nice and I set some nice clean PRs. Didn’t know lbs equivalent at time so no nerves either. Need to work on form a bit, but this is primed to take off in the coming weeks.
Dipped out of work early, but took some work home, and I’m going to go front squat in a minute. Didn’t do it before due to forgetting lifting gear so I borrowed some shorts while one of the ‘coaches’ stood around in his underwear. Front squatting w/o a shirt and sweaty is stupid.
[u]8/27/10 Friday Cycle 1 Week 3[/u]
PM: @ Lab
Warm Up:
KB
Some Other Stuff
Speed Box Squat:
many work up sets
225x2x8 w/ 1 min rest
…cutting back on weight and working on form
DL:
245x5
335x5
385x3
425x1
475x1x5
…they all went up. Still felt a bit heavy.
Snatch Pulls:
3’s up to 92kg
…working form. These are nice and I don’t think I’m finishing the pull when I do them regular.
Ab-Wheel:
3x15 with these little orange bands
Notes:
Lazy friday. Went out drinking scotch and playing pool Wednesday night and didn’t do shit Thursday but get up, go to work, finish the day, come home, then go back to bed. I’m not used to that shit.
[u]8/28/10 Saturday Cycle 1 Week 3[/u]
PM: @ Lab
Warm Up:
A lot
3 pos snatch (kg):
40x3
50x3
60x2
Full Snatch:
70x1x4
[u]8/29/10 Sunday Cycle 1 Week 3[/u]
AM: @ Lab
Warm Up:
A lot
blue band traction/stretching is awesome and fixing up a lot of my pec/shoulder/upper back tightness preventing me from hitting a good snatch receiving position
Box Jumps:
40"x5x3
Oly Bar Work:
Crap ton at 40 kilo just drilling form
PM: @ Compound - “Less Rest, more work, let’s build some muscle baby!”
Warm Up:
Nil
Press:
Many workup sets
175x1x3
179x0
…tried 179 for 2nd set and failed. This killed the rest of the workout and I was in/out of rhythm due to training some people.
CG Bench:
135x8
165x8
185x8
205x8
205x6
…real close grip
BB Rows:
Up to 205x8 w/ strict form
DB Curls:
3 sets Regular
2 sets Hammer
Reverse Grip BB Curls:
45x10x3
Plate Pinches:
25x8 sec x 4/
… 8 sec may be a bit generous
Stretch:
Buddy stretches:
adductors
hamstrings
glutes
Notes:
Did a bunch of fuck off work after PM session because we were training a couple girls at the compound. They are air force girls and one of them will be a stud, as she did explosive pulls with the sled heavy and powerful. The other one we took off some weight and had her go more circuit style. We also had a girl training with us crying Friday while doing burpees, but she didn’t complain once and finished the workout. It was more tears than crying but it was awesome. Welcome to the club of hard work and intentional suffering, you have earned your spot.
I also found myself in a dance of sorts with another young lady and I may have a girlfriend. I’m not sure how I feel about it, but I doubt it will affect my training. It may make me more stable as I won’t be up late jerking off.
I shouldve keep this brief but I had a couple hard ciders so fuck it.
[u]8/31/10 Monday Cycle 1 Week 4: Deload[/u]
AM: @ Lab
Warm Up:
A lot
Jump Rope
Mobs
Squat:
Warm Ups
Drop Set:
290x10
270x10
240x10
Brutal. Find myself resorting to wide legs and hips way back, but it feels so weak, I ended up fixing it in my warmups. Still don’t get any bounce out of the bottom but working on it.
Stretch and Massage:
A bunch of stretches
Got some trigger points worked out of my traps and neck
Notes:
That was it. Instead of being up late jerking off, I’m now up late screwing around. No time for prowler in the AM, no food is cooked, and my laundry isn’t done either. Need to work on time/planning more.
[u]8/31/10 Tuesday Cycle 1 Week 4: Deload[/u]
PM: @ Prowler
Warm Up:
Jump Rope
Mobs
Prowler Sprints:
~60 yards w/ 160lbs x 3 trips in a 3 man rotation
…brutal. A buddy puked. First I thought it wasn’t that much then I remembered I usually only do half that distance.
Notes:
None. School starts next week and I have half time work, full time school, then into full LOA status.
[u]9/1/10 Wed Cycle 1 Week 4: Deload[/u]
PM: @ Lab
Warm Up:
Jump Rope/KB
Mobs
4"Deficit Cleans:
Up to a moderate single
…first I thought this was stupid, but it really forces you to pull under the bar faster because you can’t pull it as high which is what I need some work on if I am going to squat clean heavy weights.
Front Squats:
3 sets light
Reverse Band Bench:
Heavy Triple
Moderate Five
…first time doing this and we used the wrong bands. Ended up ego benching with way too much weight.
[u]9/5/10 Sun Cycle 2 Week 1[/u]
2:00 PM@ Lab
Warm Up:
Jump Rope/KB
Mobs
2 Pos P. Snatch + Snatch:
40
50
59
70
Power Snatch:
79x2
81.5x1x3
…felt awesome. Hitting the sweet spot. Rack position still needs work.
Squat:
Some
315x5x5
…got through it wihtout the box. Depth is good. Form is improving still.
GHR:
BWx6x5
…Going to start adding sets/reps until I am doing 50/session then add weight.
Notes:
Going to try giving two a days a shot. Template is worked out but needs some refinement. It will be a main movement worked hard plus some assistance. Oly work has its own AM sessions. I’ll post it when I find some time.
Today should have been a two a day but I slept in.
[u]9/6/10 Mon Cycle 2 Week 1[/u]
2:00 PM@ Lab
Warm Up:
Jump Rope/KB
Mobs
Press:
Some
160x5x3
160x4x2
…happy with this. Pressed off jerk boxes which may have been a bit low.
Towel Chins:
BWx8,8,8,7,4 w/ short rests
Pushdowns and Curls:
45x10x5… on cheap lat machine
Notes:
This is going to be broken down into 2 sessions: AM Press plus triceps hypertrophy and PM PullUps/Chins with back and bicep hypetrophy thrown in.
[u]9/8/10 Wed Cycle 2 Week 1[/u]
6:30 AM @ Garage
Warm Up:
Jump Rope/KB
OH Squat/Bar Work
3 Pos Clean:
Bar
95
135
165
185
205
…Drilling positions and form. Felt good.
P. Clean:
225x3
245x2
255x1x6 …On the minute
Notes:
Woke up feeling like a pile of dog shit. My throat is sore and my neck lymph node is pretty swollen. It could be a bunch of things, but I took a decongestant, had some coffee, and some powerade, and feel alright. If I end up with mono, I’m going to be very unhappy.
Going to front squat tonight, with minimal assistance and some stretching/recovery. Had bench scheduled but don’t like how that looks and may end up moving to a >7 day training week just to hit everything.
6:00 PM @ School
Warm Up:
C2
Mobs
Snatch Bar Work
Front Squat:
135x5
185x5
225x5
255x5
275x2
295x1
315x1
255x5x2
Notes:
This is a long day. Wake up, lift, work pretty close to a full day, 2 hrs of class, then lift again.
[u]9/9/10 Thursday Cycle 2 Week 1[/u]
6:30 AM @ Compound
Warm Up:
Pipe Roll
Some Other Stuff
DB Bench:
Some
85x8x3
Sled Rows:
4 trips w/ 2 plates
Sled Face Pulls:
4 trips w/ 1 plate
Curls + Hammer Curls:
2 sets
Notes:
Feeling a bit better, but a bit of the sore throat is there and I can feel my body fighting off something. Didn’t get much sleep either. Making this a light/recovery day.
Will do some bicep/delt hypertrophy work tonight and am going to alternate heavy bench/press workouts on a weekly basis, in an attempt to save myself for the oly movements and squats and I may have to back off on deadlifts too.
4:00 PM @ Home
Warm Up:
Mobs
Squats:
185-225x5x6
Notes:
Forgot I invited guys from work over to train. I squatted with them and just used their weights as some active recovery.
Taught them to power clean too, or at least attempted to.
[u]9/10/10 Friday Cycle 2 Week 1[/u]
6:00 PM @ Lab
Warm Up:
Light…
KB and Jump Rope
Box Squats w/ Chain:
Barx5
145x5
195x3
235x2
265x2x12 w/ 1 min rest
…13" box and not sure how much chain
Band Deadlifts (Quadded Monster Minis):
Barx5
135x5
225x2x2
Some More
…Too much band and not enought bar weight.
Reverse Hyper:
70x10
120x10x2
Notes:
Too much band on deadlifts. First, I couldn’t even pull it because it would rip out of my hands. Then I realized I was pulling it too slow, like a regular deadlift, and when I pulled it fast I got it up. Probablhy try minis next workout with more bar weight. Good workout today, experimental, but good.
Reviewing Log: After doing that Cressey program where I did speed deadlifts and now trying them with bands, makes me like them a whole lot, especially to generate speed off the floor.
I’m being spoon fed ice cream now too. Its pretty awesome. I had another funny story today that I would relate but I’m occupied.
[u]9/12/10 Sunday Cycle 2 Week 2[/u]
10:30 AM @ Lab
Warm Up:
J Rope/KB
Mobs
Snatch:
50x2x2
60x2x2
70x2x2
75x1x2 + 1 miss
P Snatch:
75x3x3
…missed last rep
OHS:
Some
Notes:
Took grip out a good bit. This puts the bar right in my hip joint, versus a bit lower on the thighs, when I go. This caused some wrist stress and made the hook grip harder. Put wrist wraps on for the snatches and took them off for the p. snatches.
OHS with pause to work on rack position and stability receiving the bar.
Little lack of juice this session, but it went alright.
6:00 PM @ Lab
Warm Up:
Lax
Squats:
Barx5
155x5
220x5
262x5
302x3
337x3x5 …skipped last set
TUT High Bar Squats (3 sec down/3 sec up):
92kgx10x2
…these are pretty nasty
GHR:
BWx7x4
BWx4
…workout partner said he was done which pychologically ended the workout. I don’t really want to be doing this shit either, so don’t tell me you’re done on my last sets. Last week he lied and said he was doing more shit just so I wouldn’t skip abs.
Notes:
Brutal. Was feeling beat, so I drank a 20oz cup of coffee during heavy squats then almost puked it up during TUT squats.
Was definitely a bit wobbly and light headed for the majority of this session. Good workout though and I’m going to need to add some bodyweight to my ass if I’m going to even be a half-decent squatter. I’m working on it.
[u]9/13/10 Monday Cycle 2 Week 2[/u]
7:00 PM @ Lab
Warm Up:
J Rope/KB
Press:
170x2
165x3
Chins:
1 set
Notes:
Absolute shite. Need to adjust training around Monday and Wednesdays as it just takes it out of me.
[u]9/14/10 Tuesday Cycle 2 Week 2[/u]
11:00 AM @ School
Warm Up:
A lot of Mobs
C2 + Stretch:
5 rounds
Row until tired then stretch
Squats + Band Shoulder Traction:
135x10x3 + stretches in between
Notes:
Very tight, particularly outer hips. Going to cut out full snatches for a bit as they aggravate my hip flexor/upper quad/adductor tie in area. Not sure what is going on. Stretched it out in a bad, bad way.
Good Mobility/Stretching Resource by Kelly Starret of CF San Francisco
http://mobilitywod.blogspot.com/
9:00 PM @ Home
Rehab:
Foam Roll
Focus on Tender Spot
Couch Stretch 3x30 sec
[u]9/15/10 Wed Cycle 2 Week 2[/u]
7:00 PM @ School
Warm Up:
C2
Mobs
Power Clean:
Up to 245x1
Front Squat:
Some
255x5x3
Stretch:
Pigeon Stretch
Couch Stretch
Seated 90/90
Couch Stretch
Notes:
Couldn’t sleep last night so I took a light day today. Finally got access to a fridge at school so I can start handling meals better. Got a locker too so I can keep a change of clothes and shower supplies.
Really freaking out and need to handle my time better and relax. Work half time, school full time, plus a girlfriend turns out to be a whole lot of stuff to plan for. I’ve been eating like shit, not enough food, then I’ll eat a bunch of crap to compensate and get calories in. This is getting worked out and 2/days will have to wait until I just have school + girl to deal with.
