Have an action packed weekend planned with the ol’ ball’n’chain so gonna push the 2nd lower workout of the week to tonight and take the weekend off.
Been looking through logs of others’ who are on the program and noticed alot aren’t doing the foam rolling/mobility warm-ups. If any of ya’ll are reading this, bite the bullet and do 'em. Since I’ve been doing it, my posture has improved, alot of the old kinks have been worked out and I just feel better overall, not to mention how good I feel when I’m in the weightroom. This program’s the truth!
Clean into front squats-barx6,135x6,155x6,185x6,195x6
Ruck pulls below knee-315x6,365x6,385x6
db bulgarians 45’sx5,55’sx5,65’sx5
pull throughs 120x10,130x10,140x10
Didn’t want to push the weights as I lifted three days in a row, and had only five days between this workout from last week. Gonna take the weekend off and grub like a champ. Monday’s the start of the high intensity week and gonna find a set schedule to allow my body to recuperate.
Jesus! This workout kicked my ass like no other. Was sweating like a ho in church about halfway through and it just kept on truckin’. That last set at 245 was murder, but got it. Gonna start logging my weight before the weightroom every Monday. Tonight I clocked in at 176lbs.
DAMN!!! This was one tough ass workout. The first few sets at 285 were “rapid fire” the last 2 or 3 had to take a breath between reps. Can definitely go heavier on the lunges, but need to ease my way into this. Knee is starting to feel better. Gonna grub like no other. Ya’ll be easy.
Supposed to do upper tonight but probably gonna chill 'til manana. I’m all kinds of sore and think I need the rest. My girl’s dragging me to the rodeo so gonna grub and probably have a few beers and try to pretend I’m enjoying the God-awful music. Ya’ll be good.
A1] db push presses 70’sx2x6, 75’sx4x6 A2] weighted chins +60x4x6
B1] db bench 90’sx3x10,10x8 B2] db rows 90’sx3x8
External rotations 3x12
Was supposed to do four sets for the db bench and rows but forgot. Had a clicking sensation in my right shoulder during the push presses so didn’t push too hard on the db benches. I am absolutely smoked right now. Gonna push everything back a day, so gonna do legs Sunday, heavy upper Tuesday, etc…
This program is fun but Jesus is it kicking my ass.
[quote]Alpha wrote:
I like what this program is throwing at you for the “Hard week-phase I”. Looks interesting.
I’ve been there with the knee problems-hang in there bro-hope its going well[/quote]
Yea man, so far I’m enjoying the program. Today’s my last day of the hard week. Definitely looking forward to the “easy” week of this phase.
Thanks man. It’s only been a month since the surgery, so gotta keep reminding myself of that and not get overly frustrated. I’d say the knee’s about 70% right now, but it’s coming along. Be easy.
Cleans into front squats-barx6,95x6,135x6,185x2x6,195x2x6
Rack pulls-225x6,315x6,365x6,385x6,405x6
Db bulgarians-45’sx6,55’sx6
Pull throughs-100x10,120x10,140x2x10
The strength is there to go heavier on front squats but my form gets shaky over 185. Feel like I’m rounding forward on the last few reps. Kinda tweaked my back on the last set of rack pulls, so cut the bulgarians short as they were aggrivating it. Kinda looking forward to a less intense week 'cause this one wore me the fuck out.
A1] Inc nuetral db 85’sx2x10 A2] cable rows 210x3x10
B1] PTR’s 2x12 B2]Lying rotations 2x12
Deload so kept everything light and easy. Normally work out in the early evening after 3-4 meals but had to get it in the morning after 1 meal today and definitely felt a little weaker. Gonna drop bombs like Hiroshima this next phase.
Well, long story short wasn’t happy with yesterday’s workout so did it over. Probably against what Cressey himself would want and maybe defeats the purpose of an easy week, but fuck it.
Went to the rodeo again last night and was hungover all day. Made it all day then yakked during my warm-up. Had to get the session in though, was not happy at all with how yesterday went. Still feel like shit. Gonna grub and fall on my head. Ya’ll be good.
Was reading around and saw that Cressey was ok with hrowing in mini-tests during the light weeks, so decided to test my back squat last night.
Squat-barx5,135x5,185x5,225x5,275x2,295x2,315x1.
Strength was there to get at least one more at 3 plates, but felt a twinge in the inside of my right knee [the outside is where they removed the cartilage], so called the session. No real pain today,though it does feel a little goofy. 'Bout to go do the second upper day of the last week of phase 1. Monday starts the rest/pause series which I’m really excited about. Never tried anything but straight sets or ramping up, so interested to see how they play out. I’ll post tonights workout later. Ya’ll be good.
A1] Db push press 70’sx6,75’sx6,80’sx6 A2] Weighted chins +60x3x6
B1] Db bench 90’sx3x8 B2] Db rows 95’sx7,100’sx2x7
Cable ER’s 30x2x12
Finished up with phase 1. Really welcomed this easy week 'cause I was all kinds of worn out. Gonna study and grub manana and rest up to wreck on Monday. Ya’ll be easy.
B1] db bench 80sx8,85’sx8,90’sx8 B2] head supported db rows 80’sx3x8
C1] Cable back hands 20x3x12 C2] zottmans 35’sx3x10,10,8
Had to move upper to today 'cause my knee’s feeling a little gimpy. Gonna give it another day or two. Clusters are no fucking joke. I was sweating and pumped up after the first superset. Just looked at the book and realized I missed a set of 'em. Also had no idea where to start on the db bench 'cause my chest was pretty fried. Definitely gonna have to put more food down to help me get through this phase.
[quote]hit the gym wrote:
WhiteFlash I forgot to give you ur props on the dunking in the other thread.
Just curious what kind of shoes do you dunk in?
I am also 5’9". I’ve played in Jordans and Iversons in the past. What do you think of heel height? I am looking to buy a new pair.[/quote]
Thanks man. I honestly don’t know much about heel height or things of that nature, but will say the most comfortable/ best performing shoes I’ve ever played in are Nike shox. Don’t remember which model, but I had 'em in '05. Iversons first shoe [the Question] were pretty comfy but kind of heavy. Right before my knee injury I was wearing the Reebok pump omni hexride [yeah I said it] and they’re light,supportive and comfy, but they took a bit to break in. Also, I didn’t have a “dunking shoe”, I jumped in the shoes I played in.
Front squat clusters-barx5,95x5,135x5,185x4x[2,2,2,2]
Db step ups- 40’sx8, 50’sx2x8
1 legged box squats- BWx2x10
Natural glute ham raise-3x8
Probably could’ve gone heavier during the first few sets of FS’s and step ups, but gotta ease my way into things with my knee. Even so these are serious. Got to the point I was taking 10 deep breaths instead of 10 seconds between mini-sets. Also, what can I do to replace bar rollouts? My gym has hexagon plates and the choppiness when they roll aggrivates my low back.
So my girl left my place this morning about 7:30 and wasn’t feeling to hot. Called me about noon saying she skipped work and her temp was a lil’ over 100 degrees. Told her if I hadn’t heard from her in a few hours I’d check in on her.
Called back about 4 and her temp was a hair under 103, and as we’re talking her mom was on the house phone with her doc who said she needs to go to the ER. Heard back from her mom about 7 when they had just seen a doc finally [hers wasn’t available] and again not 10 minutes ago where they had just admitted her.
Her mom told me not to go 'cause they’re still running tests and yadyadayada. So today’s obviously been really nerve racking. Only thing I could do was go to the gym to keep from mind fucking myself.
Benching with a grip no wider than slightly outside shoulder width has gotten my close grip pretty strong. Maybe the program’s helped a little too…The first set at 225 was heavy, but the two at 215 were smooth so jumped back up and got it. Felt like I got stronger as the workout progressed. Interested to see what I max on week 8. Gonna go to the hospital tomorrow morning to see my girl. Ya’ll be good.
Stayed at the hospital 'til 9-ish and didn’t get to the gym 'til 11-ish. My knee’s arent ready for broad jumps yet, so played a little ball and grabbed the rim with 2 hands 10 or so times just to get some jumping in. I posted maybe a month ago that I’d be dunking again by now. SIKE!!! Probably another few weeks away 'cause I can’t afford to rush it. Been a long time since I’ve done deads. Used the tops of aerobic steps to elevate 'em, so 3-4" off the ground I’m guessing. 365 was pretty fucking heavy. So far the reverse db lunges are the only thing weightroom wise that have bothered my knee so kept the weight light. The pallofs were awesome.