3/17/08
ME Upper
Weigh in at 177
Reverse Band Bench Press
135x5
185x3
205x2
225x1
205x2
Bent over barbell row
4x5x135
Sots Press
3x5x20 lb dbs
Diamond Push ups
3x14
ME Lower - Last heavy lower body day
BW 192 - well under weight.
Squat
95x3
135x3
185x3
225x3
275x3
315x2
365x1
405x1 - Opener
425x1 - Planing to hit 435 as a second attempt…450 for third.
DL
315x2
405x1
455x1 - Opener
465x1
Ab-Pulldowns
130x2x9
135x9
140x8
DONE!!
Sheiko #37 W1 D1 (8 weeks out)
Monday- 3/17/08
BW- 206
1 Hour 45 Minutes
1)Bench Press (paused)
140x5 (mistake set)
(50%)150x5
(60%)175x4 x4
(70%)205x3 x3
(75%)220x3 x3 x3 x3 x3
2)Squat
(50%)195x5
(60%)235x5 x5
(70%)275x5 (belt on) x5 x5 x5 x5
3)Bench Press (paused)
(50%)150x6
(60%)175x5 x5
(65%)190x6 x6 x4 (form was getting sloppy and slow) x6 x2
4)Flat DB Flys
15lbx10 x10 x10 x10 x10
5a)Good Mornings
115lbx5 x5 x5 x5 x5
5b)Prone 45 degree DB YTW Raise
10x8 x8
Recovery: Full Body Contrast Showers- 20s cold/60s hot x3
Notes: Went to LA weighing 203 in the morning and on my last day there, I weighed 209.5 on the same scale in the morning. Damn, putting on weight is easy. I was down to 206 again this morning and hope to be back at 203 or so by the end of the week. The only “exercise” I did this past week was a 3 2 vs. 2 BBall games and a hike.
Workout wasn’t great today. The squats were a lot easier than the first 5x5 I did on Sheiko though. My left AC joint was hurting a bit on the squats. I think that the lack of center knurling is really not doing me any good here as it pulls down on my arms. Hands and wrists were a bit sore too.
Benches slowed down quite a bit by the end as the form got quite sloppy. I was also trying not to push my back into the bench too much as the tattoos are only a week old, and I was worried about the bar coming down on the tats on squatting as well.
I’m pretty beat after the workout. I just came from a 3 hour time difference, along with a 1 hour leap ahead…combined with the fact that I probably didn’t go to bed before 2:30AM once while away, and I suppose I can see why I don’t feel great.
-Matt
3/18/07 D.E Lower
Circa max week 1
Did a bunch of overhead squats and overhead squat reverse lunges with broomstick, reverse hypers, and finally some box jumps standing and from knees for warmup
speed box squats
5x2@450lbs bar weight +blue and green band per side
These went well, I felt like the form was dialed in well.
My load was blown at this point, plus the accessory work will get pushed on M.E day…
Rack pulls from just above patella
4x5@315, 405, 455, 505, 505
Roman chair situps with barbell behind back 5x5 @55 lbs, last set did 20 extra reps with just bodyweight
Now is the time where my recovery and nutrition will have to be highly scrutinized, that was my mistake for my last meet, I need to accomodate for the extra work being done during the circa maximal phase, I just cant get lazy with post workout nutrition and various myofascial and CNS recovery modalities.
03/18/08
DE Lower
Box Squats with mini bands
10x2x115
Suitcase deadlift
3x4x125 (each side)
Calf Raises on the Hack Squat machine
20x180
20x250
20x390
(weight of plates on machine)
Plate Pinches
3xMax with dimes
3/19/08
Foam roller on posterior chain and posterior shoulder girdle, illiotibial
spinal flossing exercises
PNF stretching for psoas bilaterally per my chiropractor (she showed me that neither psoas were firing and are extremely tight)
Psoas activation exercises, 1 set of each of the three exercises.
I modified my program a bit, how does this look?
RE Bench
Incline Bench 5x5 2 min
CGBP 3x3 3 min
Military Press 2x5 2 min (Not sure if I should keep this)
Lat Pulldown 4x6-10 90s
Rear Delt Fly 3x10-12 60s
Prehab: Ext Rot 3x10-15 30s
ME Squat/DL
Rack Pull(Switch between this and front squats) 3x1-5 3 min
Bulgarian Squat 3x6-10 45s
Back Raise 3x6-10 90s
Pull Through 3x8-12 60s
Shrugs 3x10-15 60s
Woodchop 2x8-12 30s
ME Bench
Floor Press (Rotated w/ regular bench, and cg incline press)3x 1-5 3min
BB Row 4x4-6 2min
Blast Pushup 2x 8-12 90s
Face Pull 4x8-12 90s
Preacher Curl 3x8-12 60s
Prehab ext rot: 2x15-20 30s
RE Squat/DL
Front Squat 5x5 2 min
Good Morning 3x3-6 2 min
Kroc Row 3x8-12 90s
Cable Abs 4x6-10 90s
Too much volume/exercises?
3/19: ME Upper
Floor Press:
45x10
95x8
135x5
185x3
205x3
215x3
225x1
240x1
245x1 (+10 PR)
195x2
Incline DB Press:
75x8x4
Chest Supported Row:
70x12x4
Vbar Pulldown:
145x8x3
DB Curls:
45x10, 35x15
Planks:
+45x30sec
+90x30sec
+135x13sec
Was just messing around trying to get a feel for whats good on those.
Floor press went well, still not getting both arms perfect, but I’m starting to find and correct the problem. The PR was cheap cause my left arm basically grazed the floor, but the 240 was better. I’m going to continue doing floor press as a supplemental on DE days.
ME Upper - Last heavy day
95x3
135x3
165x3
195x3
/commands
225x1
255x1 - Opener
270x1 - Second attempt will be 275
Band Rows Purple
3x20
Facepulls
80x3x15
Sheiko#37- W1 D2- (8 weeks out)
Wed- 3/19/08
2 Hours 15 Minutes
1)Deadlift
(50%)270x5
(60%)320x5 x5
(70%)375 (belt on)x4 x4
(75%)400x3 x3 x3 x3
2)Bench Press (paused)
190x4 x4 x4 x4 x4 x4
3)Dips
BWx5 x5 x5 x5 x5
4)Rack Deadlifts
(3" below knees- 3rd pin up, on platform, no shoes)
(50%)270x5
(60%)320x5 x5
(70%)375(belt on)x4 x4
(80%)430x3
-(had to go 2" below knees and drop weight)-
430x1 420x1 (1 side misloaded) 410x1
410x3 410x3
5)DB Static Lunges
35x5 x5 x5 x5 x5
Recovery: Full Body Contrast Shower- 20s cold/60s hotx4
Notes: BRUTAL session today. My erectors, hips, and hamstrings were still in shambles from Monday’s session. Bending over throughout the day was usually accompanied by groans and winces, so I knew I was in for a treat come deadlifting.
Even my pecs and front delts were very sore.
The deadlifts were hard all throughout. On the rackpulls, I tried to go 3" below the knee (2" is advised) and there was just no way I could do that all the way through. The skin on my hands and fingers felt like it was on fire the whole time.
If I’m going to be honest with myself, it appears that I was using too much back on the deadlifts. Perhaps this is a result of my weak quads…possibly time for some specialization soon.
-Matt
3/20/08- GPP/Recovery
1a)Wide Grip Pullups
BWx11 x8 x6
1b)Side Lying Ext Rotation
15x15 x12 x12
1c)Seated DB Twisting Curl
30x10 x7 25x12
2a)Seated DB Lateral Raise
30x13 x11 x9
2b)Standing DB External Rotation
15x15 x12 x8
45 Minutes incline treamill walking
Foam rolling lower body and erectors
03/20/08
DE Upper
Speed Bench
9x3x115 with 3 grips
135x3
205x1 (PR)
DB Tricep Extension with band
20s with a mini band
4x5
Standing BB Press
8x95
3x8x100
1 Arm DB Row
3x12x60s each side
03/21/08
ME Lower
Sumo Rack Pulls, below knee
135x5
225x5
315x3
365x2
385x0
375x1
Clean And Jerk
5x3x60kg
Overhead Squat
4x6x95
Sheiko#37- W1 D3- Fri- 3/21/08
2 Hours
1)Bench Press (paused)
(50%)150x7
(55%)160x6
(60%)175x5
(70%)205x4
(75%)220x3 x3
(80%)235x2 x2
(75%)220x3 x3
(70%)205x4
(60%)175x6
(55%)160x8
(50%)150x10
2)Flat DB Flys
15x10 x10 x10 x10 x10
3)Squat
—technique experiment----
(50%)195x5
(60%)235x4 x4
—old technique—
(70%)275(belt)x3 x3
(75%)295x3 x3 x3 x3 x3
4)Band Pushdowns
lightx25 x25 x20 x15
5)Good Mornrings
125x5 x5 x5 x5 x5
Notes: Felt like crap today…mentally mostly. I was just really depressed and felt like not lifting for the first time in a while. Made it through though, and I seem to be feeling better.
Right elbow was quite sore. When I woke up, the bone on the inside of the elbow seemed to be sore for some reason, but it has subsided.
-Matt
DE Lower
Squat
225x2x6
SpeedPull
315x1x5
GM
185x3x10
Ab-Wheel
3x10
DONE!
3/21: DE Lower
Squats:
warm up
215x2x8 w/chains
Speed Pull against bands:
225x1x10
SLDL:
225x8x3
Ab Pulldown & Band extensions(45deg):
x10x3
85x15, 95x12x3, 100x8
Abs are definitely getting stronger, but now my lower back keeps feeling shitty. I think I need to spend a while on the pipe 3-4x a day from now on.
3/20/08 ME Upper
4 board work with shirt, got 620
then I jumped in with the guys and did some higher rep floor press with 3 chains per side as they were still warming up
225x8, 245x6, 275x6
Wide Grip Pullups with strict form 3x5
Mini band Piston pressdowns 2 sets of 100
I am writing this in here two days later, my God are my triceps sore
LONG LIVE WESTSIDE
DE Upper
135x3x6 -Form feels good.
Seated DB OH Press - no back support
50x4x10
DB Rows
80x4x10
DONE! Another short one. 8 days
My week off really killed my conditioning level and my strength went down a bit. I was dying by the end of this workout.
RE Bench
Incline Bench:
Barx5
65x5
75x5
85x5
95x5
105x5
115x5
125x5 2 min rest
125x5 2 min rest
125x5 2 min rest
125x4 2 min rest
120x3 2 min rest
CGBP:
135x1 3 min rest
135x2 3 min rest
135x3 3 min rest (I think at this point my body got used to the loading again.)
Cable Row:
120x8 90s rest
120x8 90s rest
120x8 90s rest
120x6 90s rest
Rear Delt Fly:
45x12 60s rest
45x12 60s rest
45x12 60s rest
Poor Man SHoulder Horn:
15x12 (each Side)