12/11
- Warmup
- Power clean - warmup then 9x1 (225) 1x3 (205)
- Bent row - warmup then 9x1 (205) 1x3 (185)
- A few sets of pull-ups as well as maybe 10 front squats interspersed w the cleans.
Felt pretty easy today.
12/12 - OFF
12/13
- Gradual warm-up on front squats (about 35 reps up to 235 - 10-12 working reps from 185-235)
- A2G Front Squat 10x1 (235) 1x3 (215)
- OHP: 5x45-65-85-105-115-125
- 50-60 reps of Lat Pull-Downs
Lower back really tightened up on me in front squats. Not hurt, but didn’t feel good, that’s for sure. OHP, that’s the first time I’ve gone “heavy” since I started having major shoulder issues. Felt pretty decent.
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12/14-15 Off - No reason to push it w back hurting.
12/16 - Travel. Did:
200 Lunges, 100 Push-ups, 100 Curls.
12/17 - Travel - in Hotel did 70 total reps each of DB OHP, Lateral Raises, DB Curls
12/18
- 20’ on treadmill of jog/walk for 1’ (4-6mph) run for 1’ (10-12.5 mph)
- Superset - 4x10
- cable flyes
- cable face pulls
- 40 reps Lat Pull-Downs
Good session - the run really got my heart beating. It’s amazing though, the person on the treadmill next to me looked like he was going way faster, but was only going 8.0 mph compared to my 10-12 mph. A lot of has to do with stride length and efficiency. But if you’re not out running side by side in the open ground, someone might think the slower person is actually going faster.
Despite not doing a lot of running these days, I do feel like I could keep a 12.0 pace for 3’. Not for the full 5’ for a mile, but 3’ no problem.
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12/19
- 5’ Rowing warm-up
- Bar warm-up - Muscle snatches to 115, then hang power snatches to 145. Then muscle cleans to 175 and Power cleans to 215.
- Power Cleans 10x1 (225) 1x3 (205)
- Pull-ups: 42 total (keep adding one).
Back felt okay today - cleans felt alright but not as easy as last week. Some days are just better than others. Pull-ups: Keep adding a rep. Next week will bump 5# on everything. Plans over holidays:
12/20: Regular session (probably just a high volume complex)
12/21: Front Squat and OHP and Pull-ups
12/22: Track (hopefully)
12/23: Clean and Row and Pull-ups
12/24 Intervals and BB circuits
12/26-12/30 chill out maybe get a session or two of bodyweight stuff
12/31 something heavy
1/1 - Be hungover
1/2 Back at it.
12/20 - actually went different route:
- 2k row: 7:15 (didn’t push it that hard)
- Farmers Walks - 250m total (5 sets of 50m) with 135-185-235-235-235
- Back Squats - 5x10 at 45-65-95-115-135 (surprisingly hard - only took enough rest to change the weight)
- Curls, Triceps, Lateral raises - 40 reps each in a complex
12/21-22 - home w wife’s family so did nothing on 21st and then 22nd just got in 100 reps each of lunges, pushups, curls, triceps
12/23
- Complex 30x1 of row, RDL, hang clean, front squat up to 215 then back down. Super easy
- Curls and plate raises (30 reps each)
- 1 mile incline (15.0) treadmill walk
Solid session.
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12/24
Warmup then
- A2G front squat 5x1 (250)
- Power clean 5x1 (230)
- OHP and Pull-ups - 25 reps each
Felt good not great. Catching cleans too wide and lifting hips too soon on squats.
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12/25 - Merry Christmas!
My kids don’t get in to town until tomorrow - so did a little throwing and running at the track today. Fun day - nothing went that far, but was still good to get out and move around.
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12/26 - warmup then 5x1 and 1x3 with:
Front Squat (250/225)
Power Clean (230/205)
43 reps pull-ups
50 OH DB press
12/27 - track - throwing, stadium stairs, drills and 40’s
12/28 - horseback riding
12/29 - skiing
12/30 - circuits w my 14 year old
- 4x250m rows (I go you go)
- 100 reps of lunges (I do 10, he does 10)
- 100 swings (25-20-15-10-10-10-10)
- 0.5 mile walk/jog
- Pull-ups - 25 for me. 25 assisted for him
- Plate raises - 3x10 each
- treadmill intervals 30” fast/30” jog for 10’ up to top pace of 12.5
Impressed with my son and his ability - and reminds me how hard I will need to work to stay ahead of him!
12/31
Felt like crap (coming down w a cold it feels like). Went to track and did a warmup and then some shot put and discus. Not great but very consistent.
1/1 - a little better this morning after a long sleep in.
10’ row
10’ incline walk at 4-4.5mph
10’ of pull downs and assisted Fios
Assisted dips but Fios.
1/2
- 1 mile walk/jog
- Basic mobility
- Complex: Bent Row, RDL, Hang Clean, Front Squat (30 rounds of 1-2 reps - up to 205 and then back down)
- A few sets of clean pulls up to 315 (which felt pretty heavy)
- 1 mile incline treadmill walk at 4mph
The complex for 2 reps at 205 is pretty rough.
Found a Track Throwing Coach, and excited to start working on that with a real professional once a month or so. Should be a lot of fun!
4.
1/3
Just did pump work, and isolation exercises for about 45 minutes. Will get back to normally scheduled programming either Saturday or Sunday.
1/4 - Just not feeling up to a workout. Went to Atlantic City on 1/3 for a spontaneous trip, was up late, slept in, got home mid-afternoon and just lounged around watching TV and movies all day. Saw “the Irishman” - not as good as everybody was saying.
1/5 - Quads, hamstrings, curls, rowing, face pulls, rear delts, push-ups
OK - so today I’ll get back to normal!
1/6
Bar warmup w muscle snatches then
- Power Clean - 10 working reps from 155-225 then 6x1 at 230
- Front Squat - 30 warmup reps then 6x1 at 255
- 30 total reps of DB OHP and pull-ups
Everything felt heavy as hell today. Probably Bc first heavy day in 2 weeks. Anyway - back at it!
1/7
Basic recovery day. Did not feel like working out at all, but forced myself down to the gym at lunch.
- Treadmill pushes - They’ve got this new treadmill with resistance settings (but no motor) that you can either push or pull like a prowler. Kind of cool. Did a total of 400 steps.
- Passive and active hanging from bar - 2’ total
- Static/Isometric stretches/holds:
- RDL
- Squat
- Calves
- Curls
- Triceps
- Lateral Raises