5/4 OFF
5/5 Running late so I went at it solo. Incidentally Josh Bryant’s oatmeal pancake recipe is a great pre-workout meal. I’ve been adding a scoop of Grow and it’s been perfect about 1-2 hrs before training.
Long Warmup
Depth Jump 3x3
Front Squat w/pause 135x5 185x5 225x5 245x5x5 (sucked)
GM to low pins 155 4x6 (damn it’s been a long time since we’ve done GM’s; awkward as hell)
Sled Harness “Sprint” (2 plates) x3 w/ a 140ft drag back due to poor planning
Back Extension platex10 plate+quarter 2x10 2 plates x10
Core Circuitx3
Hanging Leg Raisex10
Ab Wheelx10
Reverse Hyperx10 (I wanted to be strict on these but I had NOTHING left in the tank)
5/6
Plyo Pushup 8x3
Light Band Pullup 5x10 superset w/dips 5x10
Single Arm Standing DB Press 3x12
Tate Press 3x15 superset with EZ bar curl 3x10
Strict Rev Hypers and Side Bends
I feel like I skipped some upper back work here but I was running way late and had to rush to finish
5/8
Good Long WarmUp
Pwr Clean 12x1 @ 60% (80kg)
Pwr Snatch 12x1 @ 60% (60kg)
Stiff Legged DL 100kg 4x8
Strict Rev Hyper 3x12
Sledgehammer Swings for some sets
Week 1 in the books and my hamstrings are sore as hell. I’ll squeeze in some tempo in the morning to get things moving along. Got some great treatment from a chiropractor up in Boulder; ART and chiropractic and she worked on me for over an hour. Well worth the drive.
5/9 Did some AM tempo as promised to get the kinks out
5/10 ME Upper
Rot Cuff Warmup/Rev Hypers/Prehab
Strict Press 145x2 155x2 165x2 175x2x8 185x0-175x1-165x2 (STAPLED by 185 at last set)
Chest Supported Machine Row 4x8
DB Incline 80x8 85x8 95x8 95x10
DB Fat Gripz Chest Supported Row 4x10
Random Bi/Tri because I’m a follower
Cable Crunch w/pause 3x12
5/12 ME Lower
Too-Short of a warmup
Front Squat up to 350x2 (got to be a PR)
Strict Paused GM 135x6 135x6 95x6 95x6 95x6 95x6 had to go down because I couldn’t stay strict (is it possible to have overdeveloped glutes and underdeveloped hamstrings?)
Circuitx3
Leg Ext x15
Leg Curl x15
Swiss Ball Crunch x25
Back Ext x25
5/13 DE Upper
Rot Cuff Warmup/Rev Hypers/Plyo Box Pushups 3x3
Speed Bench (3 grips) 8x3 155
Pullups 30 reps total (took 5 sets)
Iso DB Press 3x12+12
Face Pull 3x20
Rower: 2-500m trials (1:41 and 1:43)
Pillars x2 each side and front
5/15 DE Lower
Too short of a Warmup/Hypers/Depth Jump 3x3
Clean 12x1 @ 90kg (65%)
Power Snatch 12x1 @ 65kg(ish) (65%)
Stiff Legged DL 225 4x8
Iso Leg Curl + Strict Rev Hyper 3 sets each
Definitely still feeling the front squats something fierce. Hope to squeeze in some track work as well but that is dependent on studying as well as the weather here in Denver; one minute it’s sunny and 60 and the next it’s rainy and 45.
Snatch form is feeling good but clean for is still iffy. Monopoly’s crushing everything right now…which means I need to be a little sharper or I’m gonna start getting blown away on the platform real quick.
5/17 ME Upper
Strict Press 9x2x175 3x2x185
Decline DB Bench 80x10 90x10 100x10
Fat Gripz DB Row 4x10
Sledgehammer Swings 3x15+15
Dips 3x15
Hammer Curl 2x8
Ab Wheel with knees on half swiss ball 3x10
Hanging Leg Raise 2x10
Great way to finish the first block of ME Upper work
5/18: Off; went and saw Henry Rollins speak in Boulder. If you get the chance to go see him GO GO GO GO GO. He spoke for 3 hours straight; no water or anything. Smart AND hilarious. Hit youtube and look for his story about William Shatner. Unreal.
5/19 ME Lower
Depth Jump 5x3
Front Squat up to 275x5 then 315x4 (I think that’s a PR but I’m not sure)
GM 135x8 185x8 225x8 225x8
Heavy Sled Sprint x3
Leg Curl 3x10+10
Strict Rev Hyper 3x15
Abs
Legs HURT. Need stretch and ice STAT
5/20 DE/RE Upper
Short Warmup/Plyo Pushup 3x3
Speed Bench + doubled minibands @ 135 bar weight somewhere around 10-12x3 worksets and alt between 3 grips
-Warmup was too short so I took a few extra worksets here
-Supersetted with Pull Up x3
Seated DB Shoulder Press 45x12 55x12 60x12
Pressdown SS with Machine Row 3x15 each
EZ bar Curl 3x12
Had no gas today; legs not sore but very tired. Maybe squeeze in some tempo after work tomorrow to get some blood flowing before Sat.
5/21 OFF (happy hour then studied and watched Midnight Cowboy; messed up movie but very good)
5/22
Bunch of hypers/mobility/
BB Turkish Getup up to 40kgx2 each side
Clean 70% (100kg for posterity) 9x1
Snatch 70%(70kg) 9x1
Box Clean Pull 5x5
Barbell Hip Thrust 4x12
Sled Drag 5x120ft
5/23 Throwing practice
5/24 ME Upper (had to rush the accessory work)
Short Warmup
2 Board up to 295x0 285x1 305x0 (but DAMN it was close)
-bench? Still pathetic
DB Incline 4x6 (best set 90s)
Machine Row 4x10
Strict Bent Row (rev grip) 3x12
5/25-Played some flag football with work folks
5/26 ME Lower (came in feeling really good but got lightheaded and had to grab a shake: apparently 4 meals and a gallon of water wasn’t enough? That hasn’t happened in a long time)
Low back prehab/rehab and rev hypers
Kneeling Jump (no weight) 3x3
Depth Jump 3x3
Front Squat to Box w/bands up to 275+strong and avg bandsx1
-holy tension Batman; just unracking was an adventure
-Good reintro to the bands; will be very curious to see the adaptations and see what Monopoly and I put up in the 3rd week (assuming our joints survive the block!)
Rack Pull against doubled (tripled?) minis-pretty much right at the knees and hook grip
225x5 315x5 405x3 (miss) 315x5
Atonement Front Squats 3x20 (owww)
Kneeling Cable Crunch 3x12
I have a funny feeling I won’t be my usual dynamic self in the morning
5/27 DE Upper
Long Warmup
Speed Bench w/ doubled minis 135 10-12x3 s/s with Pullups
Seated DB Press 3x12
Dips and Curls for the boys and girls
5/29
Kneeling jump 3x3 Depth jump 3x3
Clean 75% 9x1 (107kg?)
Snatch 75% 9x1 (75kg)
Light Tire Flip
Sledgehammer Swings
Reverse Hypers/BB Hip Thrust
Good day; REALLY fast all around. The snatch feels great and the clean is coming around slowly but surely.
Our guys deadlifting are absolutely smashing through the Coan program right now.
5/30 (Weight checked in at 221 this morning)
AM: 2000m of tempo (1000m of med ball throw and jog and 10x100m tempo runs)
PM: Sit Up Circuit
-9 different “sit ups” 30s on/30s off
I broke out some of the info I have from Charlie Francis (specifically his GPP Essentials DVD) looking for some ideas to put in a LITTLE extra work here and there. Highly recommend all the info at his site and they have good sales from time to time. I hope the forums stay active despite his recent passing.
5/31
AM: ME Upper
Random warmup business
2 Board up to 285x3 then 265x6
Axle Bent Row up to 185x10 (did 225 but it was more of a half DL and no good for the back)
Axle Incline Bench w/Crazy Bells (hung 25s w/ bands) 4x8
Machine Row 4x10
Dips 3x15 and a few curls like the girls
Study study study today; will slip in track sprints when I need a study break.
Heartfelt thank you to the vets reading and everywhere else for your dedication. The US isn’t the US without you.
6/2 ME Lower (weighed 219 this morning. Dropping weight and getting stronger; WTF?)
Depth Jump 3x3
Kneeling Jump 4x3
Front Box Squat + Chains up to 245 bar weight x3 then rep set x9 to LOW box w/135 bar weight
Rack Clean Pull (against quaded minis) up to 315 for 2x3 and 1x5
Some cleans off the floor to test new form
Sled Drag x2 down and back trips
Some rev hypers and core work
6/3 DE Upper
Speed Bench 135+dpubled minis 9x3
Kroc Rows (cheated with hook grip) up to 135x10+10
Seated DB Press 3x12
Parallel Grip Pulldowns 3x10+ strict drop set
Some bi’s and tri’s for the girls and guys
6/4
Depth Jump 3x3 Kneeling Jump 3x3 Box Clean 3x3
Clean 80% 8x1 approx 112kg (the new setup is KILLING me but it’s getting more natural slowly but surely)
Snatch 80% 8x1 (80kg) no complaints here; steady as she goes
Rev Hyper 3x10
(I owe 30 front squats from a clean miss which I will collect on Saturday after my test or Sunday AM; left knee not feeling so hot and a deload feels about right right now)
Exam tomorrow; 6 hours of my life i’ll never get back
I’m going to slip in some Highland practice Sunday AM if the body feels good; gotta do some caber and play with everything else a bit