warm up.
w/up with weight. 305x3,325x3,345x10 - belt dug into my lower abdomen pretty harsh had to stop last set short.
arched back good mornings 185x5 for 5 sets - real slow and concentrated on keeping good arch and going low.
hanging leg raises 4x15.
taught bootcamp and incorparated my sled into the class. I did the rotations with my clients.
my passes were as follows on blacktop all were pushes.
all passes or trips are 40 yds long.
trips 1,2 1 plate = so first trip push 40 yds then instantly return for trip 2 then get in line and rest.
trips 3,4 1 plate + 25 no rest
trips 5,6 2 plates no rest
trips 7,8 2 plates + 25 went middle handle.no rest just fall over for about 5 minutes.
Rest between trips were between 2.5 and 3.5 minutes.
Good stuff.
thinking about having a Sled contest/meet for people.
Heavy pulls up start @ 2 plates on sled for 25 yds in one direction dragging then return to start by pulling.
work up to 6 plates. Rest betweeen sets was 3 minutes.
Prowler pushes first 4 trips middle handle 2plates + 25lbs. for 40 yds 5 sec breather retun to start.
Last set of passes was on “bucket handles” with 1 plate + 25 lbs.
people in the group today including me @ the start all standing and joking around ribbing each other. @ the end all 5 of us were on the ground in various stages of distress.
I could not move for about 10 minutes I layed on my back in the middle of the parking lot staring at the sun.
Good times Good times.
ps: Timed in the 40 on grass. 4.83 @ bodyweight of 234 age 39.5 yrs old. Fasted person is a Div2 wide-out ran a 4.42 @ bweight of 193 age 20 yrs old.
Last monday.
Front sqaut day.
w/u’s then worked up to 270x8 left some in the tank.
pulled sled worked up to 6 plates on asphalt going 25 yds then turning around abd goining back to start.
then started skipping with sled - worked up to 4 plates then heard a pop in my right calf (fuck)
Long story -short I now have a grade 1/2 strain of the “gastro” - there is swellin,discoloration and a good amount of pain while walking.
I always have to remind myself of going real easy on certain exercises- due to the polysplenia/situs inversus
causing all kinds of problems. Due to me having the said conditions I have no Superior Venacava (sp) and my blood flow to my legs @ high heart rates is limited at best.
The trainer side of me sometimes (ok more than sometimes) gets taken over by the trainee side of me and wants to go balls to the wall because I am feeling better after rehabbing earlier injuries. Well we will see about Military presses tonight.
My brother passed away on 7/31/09. I feel numb and the last couple of days has been living in a haze or automatic mode. This is really hard to come to grips with. I wanted too call him this morning and tell him something my son just did that reminded me of him.
I have so much anger built up in me right now that I snap at everything. My mom is a wreck she lost her husband less than 2 years ago and now one of her sons.
On a good note atleast my calf is responding well and only looks like a level 1 strain and will start rehab on it on monday.
Fischer, sorry to hear of your loss. I lost my father 5 years ago, and my sister last year. I can kind of understand where you are at. And it was very hard on my mother as well. My thoughts are with you.
front sqauts.
w/u’s then 225x5,255x3,285x1. calf started to hurt stopped set.
some abs then taught Boot camp class. After class I started to think what would I feel like if I could no longer train or compete anymore due to a injury or illness ? So I went back in to the gym and did a little meet by myself with a few spots here and there.
Close grip bench 295x5-rested 5 minutes
seated military press 210x8-rested 5 minutes
back sqaut worked up 475x3 easy left some in tank to deadlift-rested 10 minutes
deadlift 500x3- barefoot and loose belt.Drove home with a smile .
Calf hurt during the walkouts with the sqauts but " If your not scared it’s not heavy enough" mentality I pushed through this. Deload starts this week.
bodyweight 234 after 5 meals. will start diet in earnest in 2 weeks.
Military press 135x10 for 10 sets
underhand grip lat pulldowns 175x10 for 10 sets
reverse curls 45x20 3 sets
rope pushdowns 75x25 3 sets
Then I was able to roll with 2 guys for about 1.5 hrs. That was FUN. I haven’t realised how much I missed grappling until I went in to see what the other trainer was getting loud at this kid for. The kid (paul) a young 24 yr old is a state level wrestler and kept telegraphing his takedown attempts - which the other guy kept stuffing on him. So I suggested how to set it up a little better and the trainer (harold) says why don’t you show us in a slightly off hand manner…well after we landed and I had side control and going for a arm-in-choke/opposite-arm-americana I was allowed to stay and play
This helped alot with all the shit going on in my life and boy it is hard to grapple from the knees with a bum calf.
Pulling sled this morning for rehab/ and ROLLING again.
