Last few workouts:
8/27/09
Heavy Bench
warm up:
row machine racing with the twins
active stretching
mobility
foam rolling
more stretching
Shoulder hell x miniband x 4sets
Overhead Push Presses
barx10
65x10
75x5
Jesse had me adjust my grip. I am benchpress dumb and don’t know where to put my hands anymore. Apparently wider isn’t always better.
85x2x5
85x10
DB Rows
45x10 ea side
60x10 ea side
75x2x10 ea side
Got to watch Selkow in action coaching 3 boys basketball teams along with Jesse. These boys all attend the high school that Rena will be attending in 2 years.
It is my hope that these kids learn to fear Harry and Jesse to the point that when they try to put the moves on my girl and find out who her dad and surrogate uncle are they will piss themselves and run for the hills…I get the feeling that Harry is up for the challenge!
8/31/09
Lower Rep day
warm up:
sled x 70 x 4trips
active stretching
mobility
more stretching
rolling
Kettlebell swings
20lb x 20
swings for time…20 seconds on 10 seconds rest
44lb x 10
I then proceeded to crumble to the floor and lay there unable to move for a solid 5 mins. These kicked my ass.
Crunches x 300
Had to call it there because Jesse had to train a client and the babes were restless and Rena had club volleyball. Volleyball went really well. It was her first real experience and the coach said she did awesome. Being 5’9" at age 12 and strong helps.
Hypers tomorrow and maybe some GHRs.
On a side note…it’s exciting to see the team growing and know that we will have 6-7 lifters at the Raw meet in a few weeks is outstanding! Prevail is about to come on the scene strong!
9/5/09
DES
Warm up with my oldest daughter Rena (who is the same size as me…well a little lighter but close enough):
1/4 mile sled drag with 45lbs
1/4 mile jog/walk
active streching
cat/camels
glute kickbacks
fire hydrants
Foam roller
hip abduction w/doubled mini band
Box Squats w/Straight Bar
bar x 10
95 x 5
135 x 5
155 x 4 x 2
added belt
155 x 8 x 2
Ugh my deltards are weak and holding a straight bar on my back sucked ass.
Super Set =
GHR & 45* Hyper
3 x 10ea
Super Set =
Rev Hypers(90lbs x 10) & Seated Rows(60lbs x 15) & Crunches(100)
4 sets
Jesse and I got to actually talk about whether or not competing in October is a realistic possibility. He has prescribed 5 solid training weeks following the same style I’ve been using so far, speed/high repetition day and heavy 3rm day. Week 6 will be about finding my openers and week 7 will be a deload week.
I will not be gearing up for the meet aside from my belt, wraps and light briefs. I have to wrap my head around the fact that this meet is just about me getting out there for the first time in 4 years and shaking the dust off. As an athlete and competitor that is the hardest thing to deal with.
I simply expect more because I’ve done more and know I am capabe of much more and I am embarassed by my weakness now. In my head I am still a 500lb squatter who should be putting up closer to 600 now. Restarting at ground zero after 3 years is the most humbling experience ever.
There’s much truth in the fact that the measure of a person is not how they handle being at the top but rather how the handle being down and climbing back. Time will tell…
