Training 12/19-20/2013

Bench @ Boost
Bar x6
Bar x6
135 x3
185 x3
225 x3
Added Slingshot
275 x1
315 x1
335 x1
365 x1
Felt great today. Felt my pec strain or whatever it is a little on the last rep and it was a little sore last night, but I'd say I'm around 90% healed.

Kesier SA Press Downs
22 x10 each
25 2x10 each
30 x10 each

SA KB Floor Press
16 KG KB
3 x15 Each

Woodway
Incline 10
Speed 2.3
10 Minutes
Smoked Today

Pretty good day considering I haven't had over 275 in  my hands in almost two months. Feel much Better and made my day.

Training 12/20/13
Just wanted to get the blood pumping a little to assist with recovery. I felt smoked today... plus I didn't take any caffeine!
Sled Drags
1 plate x50 yards
2 Plates 5x50 Yards

"I've learned to recognize, a lot of it forced through the process of recovery, that I'm wired wrong in certain ways; the chemical balance of my brain is off in terms of depression a little bit."
-Trent Reznor 

Training 12/18/13

Squat Day @ Boost
W/U
7-11 Hazelnut Coffee
Foam Roll
Squat
Bar 2x3

Snatch Grip High Pulls
Off Lowest arm on Olympic Rack
95 3x3
115 x3
135 x3
Felt Great

Box Squat (Lowest Box)
135 x3
185 x3
225 x3
275 x3
295 x3
315 x1
315x1
315 x2

Dead
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
Didn't feel great, but when does my dead ever feel good?  Just wanted to get a little bit of weight in my hands and see how it went.

HS MTS Low Row
80 Pounds Each Side
3x15

Felt pretty good today. Sometime when things are going crappy outside of the weight room, God shines down on you and you have a good workout. Hip felt great, squat technique felt much better.

"No lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights."
-Dave Tate

Training 12/12/13

Press Day @ Boost
Bench
Bar 2x10
135 x5
Added Sling Shot
185 x5
225 2x5
245 x5
255 x5

Keiser Eccentric
A1 Lat Pulldown
2x5 about 175ish

A2 Eccentric Tricep Pressdown
1x5 about 250ish

A3 Eccentric Bicep Curls
1x5

Felt great on bench today but still felt my pec a little. Got the blood pumping and felt better than I thought I would, but I gotta start cranking up the volume.

"Any guy that's not working with the same amount of intensity and passion that I do, I don't want to know."
-Zakk Wylde 

Training 12/5/13

Squat @ Boost
W/U
Foam Roll
Band Resisted Leg Raises x10 Each
Band Resisted Leg Abduction x10 Each
Glute Bridges x10
2 x Through
Hip Flexor Stretch
1x20 Seconds Each

Squat
Bar x6
Bar x6
135 2x5
185 2x5
225 2x5
275 2x5
225 x5
Felt better. A little squirrelly at first, but I remembered to keep tight and after I was able to find my foot position and loosen my hips up a little, the last few sets went much better. Still felt my hip, but I wouldn't call it pain.It has been downgraded to an inconvenience.

A1 HS Leg Press Machine
230 LBS Per Side
3x10

A2 Smith Machine Fat Man Rows
4th Rung
2x5
1x7

Attempted back extensions and cut it off. I'm happy with today though. Volume is creeping up to where it needs to be and my nagging injuries seem to be getting better. Im still taking in too few calories and the ones I am taking in would not be considered by most to be healthy. Although I am eating almonds as I type this so suck it!

"If squats you do not, Homosex become you will"
-Yoda

Training 12/4/13

Power Development @ Boost
W/U
Foam Roll
Woodway
Incline 9
Speed 2.3
26 Minutes
Sumo Squats x5

Snatch Off Lowest Arm
65 x2
95 2x2
115 3x1
135 xDNF
135 from floor DNF
Snatch Grip High Pulls 135 x3
HORRIBLE. I wanted to get some volume in today but anything over the warm-up sets felt horrible. I need to work this more as my squat is about as strong as its ever been (or was a couple months ago), but I somehow generate NO power at all.

Tabata Upper Body Erg
2 minutes
Level 5

Sucked today, definitely didn't take in anywhere near enough calories this morning. Supposed to squat today, but decided not to waste it and will get it tomorrow.

"Procrastination makes easy things hard, hard things harder."
-Mason Cooley

Training 12/1-2/13

12/1/13
Woodway
25 Minutes
Incline 9
Speed 2.3

12/2/13
Press Day @ Boost
W/U
Bar x10
Bar x10

Semi-CG Bench (pinky on rings) to pins (on 4) (about .5-1 inch above normal touch)
135 x5
135 x3
Did a couple sets and cut it off. JW and I were messing with a keiser pec deck earlier today to get it working and I think I may have tweaked my bad pec a little bit cause I felt it then too. Decided not to push it. Don't feel like it today anyways. Not sure what my deal is.

Concept II Rower
Setting: 6
300M
4x
60 Seconds Rest
1:27 to 1:30 times

SA DB Side Raise (Hanging Off Smith Machine)
30 LB DB 3x6 Each

Wasted my time.

"The God we serve does not seek out the perfect, but instead uses our imperfections and our shortcomings for his greater good. I am humbled by my own limitations. But where I am weak, He is strong."
-Rick Perry 

Training 11/30/13

Dead @ Boost
W/U
Open Gate x10 Each
Squats x10 each
2x

Box Jumps
Lowest Box
3x5

Snatch Grip High Pulls
95 2x3
115 2x3
Too much pulling with the arms, don't feel explosive today.

Deficit Sumo Dead Lift
Reverse Purple Band
225 2x3
275 2x3
315 2x3
365  2xDNF
The 365 was getting kicked way out front of me. I could have muscled it back but I'm not that dedicated to it today. I wanted to work some speed and see if I could pull from a deficit with decent technique.

A1 Good Morning
95 x6
115 x6
135 x6

A2 Smith Machine Fat Man Rows
4th Rung x3
HS Low Row Seated Machine 100 Lbs Each Stack
2x6

"I have a love interest in every one of my films: a gun."
-Arnold Schwarzenegger

Training 11/23/13

Squat Day @ Boost
W/U
Spidermans

Squat
135 x5
185 x5
225 2x5
275 2x4

Smith Machine Fat Man Rows
4th Rung
3x5
Felt better than last week

Cut it off there, talked too much and running out of time. Hip felt much better than last week though.

"Peace is a journey of a thousand miles and it must be taken one step at a time."
-Lyndon B. Johnson 

So is strength... and letting my hip heal.

Training 11/26-27/13

Press Day @ The gym
Bar x10
Bar x10
135 x10
135 x10
Added Slingshot
185 3x10

Paramount Row Machine
1 Plate Each Side
3x15

French Press Machine 80 LBS
3x15

HS Curl Machine
2 25's
3x10


11/27/13
Assistance Day @ Boost
Woodway
2.3 Speed
Incline 8.5
15 Minutes

Cut it off after that, so hungry when I started that I felt like I was gonna pass out so screw it. Gotta get it together.


"Thanksgiving, man. Not a good day to be my pants."

-Kevin James

Training 11/19/13

Assistance Day @ Boost
W/U
Woodway
Incline 9
Speed 2.3
21 Minutes

A1 Seated HS Row Machine Seat on12
4 plates Each Side
5x5

A2 Band Resisted Lateral Steps
Black Monster Mini Band
5x10 Each

Standing SA DB Side Raise 30 LB DB 1x8 Each

Keiser SA Side Raise
15 lbs x5 Each
17.5 Lbs 2x5 Each

Didn't get everything done today I wanted to, but I cut it off as I feel emaciated. I didn't have time to eat lunch cause I got all OCD about the clutter in our house and spent all afternoon cleaning that up and grading papers. Not disappointed though, I still sacked up and made it through some heavy rowing and direct shoulder work (which I rarely ever do). I'll definitely take that seeing as how I haven't had enough food today to fill a chicken.

"Once you have to start counting calories, it takes away from the joy of eating."
-Mireille Guiliano 

Amen sister... or brother... whoever.

Training 11/18/13

Assistance Day @ Boost
W/U
Hill Sprints
Fire Hydrant to Fence x1
Fire Hydrant to Top Of Hill x1
Didn't have it today!

A1 DB Bench 50's 4x10 (pec tear/strain/whatever still letting me know its there, but better than last week)

A2 HS Front Lat MTS Pulldown (Double Arm)
90 Each Side 4x6 Each Arm

Shrugs

135 x10

225 2x20

275 1x8 1x7

Crunches on Ab Board

1x10

1x2 Then Cramp

I hope something is wrong with me because I have been getting ab cramps when doing any direct work after 1-2 sets for a while now. I guess its possible that I could be that soft, but I hope not.

Supposed to condition today, but I promised the wife I would be home for dinner and the ab cramp threw me off. I'll do it tommorrow, story of my life. Training by myself is getting more difficult. Props to anybody that can do it.

"Great men are like eagles, and build their nest on some lofty solitude."

-Arthur Schopenhauer 

Just not while training.

Training 11/14/13

Squat Day @ Boost
W/U
Foam Roll
Stretch IT Band
Stretch Hip Flexor
Glute Bridges x10

Sumo Squat MB OH Throw From Ground
2x5
10lb ball

Squat
bar 2x5
135 x5
185 x5
225 2x5
275 x4
Weird knee pain to match my hip pain. Everything burning and killing me today, but other than my nagging injuries, squat felt great. Still a successful day because I am working on my two goals after my meet debacle, which is sinking my squat lower than I ever have on EVERY rep and getting more volume in. Im gonna take my time and work 5's until I am able to match week 1 of the 5/3/1 and then take it from there.

Reverse Green Band Dead Off Arms (lowest peg on olympic rack)
135 x3
225 x3
315 6x3

A1 Green Band AB Pullsdowns (On Olympic Rack P/U Bar)
4x15

A2 Green Band Face Pulls
4x15

Smith Machine Fat Man Rows
4th Rung
2x5
WORK THESE FOR A WHILE... PULLUP STRENGTH HORRIBLE

Upper Body Erg
Level 5 (stay here)
Tabata
2 minutes... smoked

Despite that fact that I feel my age, injuries, and time off, today was a good day. I am taking steps in the direction I need to in order to fix some big problems I have and I feel like today was my first "real" day back. Felt good to get a barbell on my back and in my hands.

"To admit you want to have a comeback means you have to admit you weren't what you were supposed to be. You dropped below your own standard."
-Marilyn Manson 

Obvious quote but applies to me anyway. I have dropped below my own standard. Well put by a guy who wears women's clothes.

Training 11/11/13

Veterans Day Assistance Work @ Boost
W/U
Walk to hill at Wilfong and Oak Lake

Hill Sprints
From Fire Hydrant to Fence
3x (that extra 25ish yards to the fence killed me!)
90 secs rest

A1 DB Bench 50's 2x8 45's 2x8 (pec tear/strain/whatever still hurting)

A2 HS Front Lat MTS Pulldown
SA 80 Each Side 2x6 Each
90 Each Side 2x6 Each Arm

Keiser Machine Single Arm Scarecrow
6 lbs
3x10 Each

Woodway
Speed 2.3
Incline 8.6
15 minutes
So F$%^ing Boring

"Reject your sense of injury and the injury itself disappears."
-Marcus Aurelius

Training 11/10/13

Whatever Day @ Boost
W/U
Woodway
20 Minutes
Incline 8.5
Speed 2.3

Tabata Upper Body Ergometer
Level 8
2 Minutes
I know its suppose to be 4 minutes but my forearms starting cramping up. Start with a lower resistance next time and move faster.

Green Band Resisted Shrugs (standing on it shoulder width)
2x10

Today was just a day to get the blood pumping as I feel like crap. I am supposed to be focusing on tightening up my diet and losing weight right now, but the last couple of days my diet has made me feel like crap.

"Moderation is actually the flip side of dieting, that is, imposed deprivation."
-Victoria Moran

Training 11/7/13

Assistance Day @ Boost

W/U

Woodway

20 Minutes

Incline 8.5

Speed 2.5

Snatch Grip High Pulls From a Hang

95 3x4

145 x2

Elbows are screaming. Not feeling it today. I feel like a hitter in a slump. Can't seem to wrap my mind around training. I gotta try getting up early and doing it before my head starts spinning with stuff. It makes me feel bad for all those times I ran my mouth about Prince Fielder this season. I feel ya big man. I also have tried to clean up a little and cut my calories down some now that the meet is over. I think that is affecting me too. I got some good advice from reading Wendler's new book this week. He mentioned something about realizing that you are gonna have bad months and meets and stuff and you have to sack up and persevere (I'm paraphrasing), but it made me feel good to think this last few months may hopefully just be an anomaly and not the end of my career! Nice to know I am not alone in my struggles.

"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging."

-Hank Aaron 

Training 11/5/13

Assistance Day @ Boost
W/U
Woodway
20 Minutes
Incline 8
Speed 2.3

A1 HS Row Machine
3 Plates each side 4x6
3 Plates and 1 quarter each side 1x6
.
A2 Band Resisted Lateral Steps
Black Mini-Band
4x10 Each Direction

B1 Lifewise Eccentric Pulldowns 2x5 about 175

B2 Lifewise Eccentric Tricep Extension Machine 2x5 about 200

B3 Lifewise Eccentric Curl Machine 2x5 about 75

For these I let the air out of the machine and then eccentrically loaded them up. I tried to hold the handles isometrically and added weight until the machine forced me to move trying as hard as I could to hold the weight in place. These aint no joke.

CII Rower
300M AFAP x3
60 Second Break
Hit the wall on the 3rd one. As always I feel out of shape.

"The conditioning and the lifestyle changes you have to make to remain a healthy athlete are what molded me into what I am today."
-John Cena 

One man's PED's are another man's lifestyle choices as Frederick Douglass used to say.

Training 11/3/13

Hill Runs
Corner of Oak Lake and Wilfong
Took me about 12 seconds to "sprint" the big hill at the corner by Boost.
I sprinted 4x and took about 90 seconds between sprints.
Definitely out of shape, but it felt good to get back to some physical activity.
Need to keep doing these and monitor progress.

"If given a choice, running hill sprints is my preferred method of conditioning. It taxes the lungs, legs, and most importantly, your mind. You get a big enough hill and you’ll grow a big enough pair of balls after a year of running it. Three to four workouts a week on a big hill, done over the course of a year, will change your body and your mind."
-Jim Wendler

Meet Recap 10/26/13

SPF Meet Recap @ Brute Strength Gym Norfolk, VA

Tuesday before meet (10/22);
Warmed up and did some light pressing 185 for sets of 3 (just a few) because I am stupid and tried to eeek out every last pound of my bench the last few weeks and I think I tore or strained a pec. I think it is just a strain because both pecs hurt. Anyway worked up to 185, felt it a little, but said a prayer that it would be OK by meet time. Did some rowing on the HS machine light sets of 15-20 and did some gun show eccentrics with our new hydraulic machines.

Week leading up to the meet I foam rolled, stretched, and took epsom salt baths almost every day. Don't feel greatly prepared, but still the strongest I've ever been.

Meet Recap;
As always, nervous about squat as it is my worst lift. Opener was 425 I thought I smoked it, but got red-lighted as a bit too high. Continued with my plan of 465 on the next one. 1st mistake. Everyone told me I was like less than an inch high so I get up to 465 and same thing. Now I'm mind Fu$%ing myself. Stayed at 465 and was determined to get it regardless of how low it was. Got to depth and on the way up my right knee buckled and I felt my hip that has been bothering me scream a little. I guess I did not roll/stretch/salt bath enough! Now I am completely out of the game and have bombed out on squats (which I said I was unsure how anyone does raw, but I did it). So after spending hundreds of dollars on hotel, wraps, belt, food, entry fee, gas, etc, etc. I opted to pay the $50 crossover fee to do a push/pull. 2nd mistake. Felt like a million bucks warming up and smoked everything, not feeling the pec problem at all. Went up for my opener at 325 and killed it. 2nd attempt 375, didn't even make it to my chest before my pec felt like I got stabbed. Told the guy to take it and continued my depression. By now I have been there about 6 hours and they still had another flight of bench after mine. Called the wife to come up, mulled over whether I still wanted to dead or not, realized there was no point to it and left. Last time I pulled with a pec tear it killed. I was glad I did after I sat down and relaxed because it was so sore I wanted to cry (left side).
Learned a lot, felt like an idiot, and hopefully it will not happen again. I think that I have never considered myself a mental midget but this entire year has been one death after another and the week before the meet my contract with the Army was canceled. I think it has all affected me and my training more than I am willing to admit. I did not feel well prepared and pray I will never compete like that again.

Sunday was the $50 donation to WWP plane pull. That was awesome pulled a Skyraider 75 FT in 36 seconds. Salvaged something of this weekend. I would definitely do that again as it was awesome. Also it saved me from having to recap the meet to everyone I know because they just want to ask about the plane pull!

Training 10/20/13

Squat @ Boost
W/U
Foam Roll
Glute Bridges x10
Hip Flexor Stretch

Squat
Bar x5
Bar x5
135 x3
135 x3
185 x1
225 x1
275 x1
315 x1
Added Belt
365 x1
425 xDNF

Suppose to work up to my opener today (425) and just didn't have it. I unracked it and it felt like 700 lbs. I am not sure what is wrong with me. I am either mind Fu@%ing myself or I am getting too old and fat to walk around a pumpkin patch with my kids for a couple of hours. I've never had a real mental problem before, but lately I am worried about myself. I guess time will tell as the meet is this Saturday. My hips felt tight and never loosened up really at all. Couldn't wrap my knees worth anything and had no pop out of the hole at all.

"What makes old age hard to bear is not the failing of one's faculties, mental and physical, but the burden of one's memories."
-W. Somerset Maugham 

Training 10/18/13

Bench @ VCU
Bar x 5
Bar x 5
135 x5
135 x5
185 x3
225 x1
275 x1
315 x1
365 x1
385 xDNF

MB Pull Aparts
Black Mini Band
4x25
Purple Band x15

Scared myself because I got some weird pain in my pecs (both) similar to when I tore a pec a year or so ago. I honestly think it was just from the fact that the benches they use at VCU seem to be about the only ones in the state that I am able to get a good set up on so my pain may have just been from hitting the muscles at a different angle. We'll see. It would be my luck to tear a pec the week before a meet.

"Any fool can have bad luck; the art consists in knowing how to exploit it."
-Frank Wedekind 

Training 10/15/13

Squat day @ VCU
W/U
Caffeine
Foam Roll
Hip Flexor Stretch

Squat
Bar x5
Bar x5
135 x3
185 x2
225 x1
275 x1
315 x1
365 x1
405 x1
Added Knee Wraps
365 x1
405 x1
435 x1 (smoked it)
465 x1

Dead Lift
135 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 x DNF
455 x DNF

Today was my last big squat day before the meet. Special shout out to Tim and Ralph at VCU for helping coach me up and get me comfortable with these knee wraps. Not as good as I had hoped, but a successful day after all. My CNS s not used to handling anything over 435 and even that is rare these days. Technique felt great, belt is broken in nice and I am getting comfortable with the wraps. I am also not worried about the dead lift as I blew my load on the squat and the bar didn't seem to be as good as I had hoped. Dead lift was out in front of me too far. The meet total is not looking as good as I had hoped, but well see if I can surprise myself once the pantera is cranking and I'm all jacked up on Mountain Dew!

"The only thing that should surprise us is that there are still some things that can surprise us."
-Francois de La Rochefoucauld 

Training 10/13/13

Lower Assistance Day @ "The Gym"
W/U
Hip Mobility (Open Gate) x10 Each
Caffeine
Hang Snatch w/ Bar x3

Hang Snatch
Bar x2
95 5x2

HS OH Row Machine
1 plate x8
1 plate and 1 25 x6
1 plate and 1 35 3x6

Gripper 100 lbs 3x10

Today's purpose was really just to get the blood flowing a little and sweat out some Captain Morgan's from a deployment/birthday/end-of-contract party last night. I wanted to get a few sets on dynamic work in and relax a little leading up to my big squat day on Tuesday. Mission accomplished.

"Nature does not hurry, yet everything is accomplished."
-Lao Tzu 

Training 10/11/13

Upper Assistance day @ "The Gym"
W/U
Caffeine
Bench Bar x10
Bench Bar x10

Close Grip Bench (Lying Flat)
135 x5
185 x5
225 4x5

A1 Seated Pulldowns (U-Shaped Lat Pulldown Machine) 100 x10

A2 Tiller Shrugs 140 x6

A3 DB Curls 25lbs x8

Completed 3 Repetitions

Meh (shrugs shoulders)... probably a wasted day

"I do not want to waste any time. And if you are not working on important things, you are wasting time."
-Dean Kamen 

Training 10/10/13

Squat Day @ Boost
W/U
Caffeine
Foam Roll
Hip Flexor Stretch
Bird Dogs x10 Each
Fire Hydrants x5 Each

Squat
Bar x10
Bar x5
135 x3
185 x3
225 x3
275 x3
315 x3
315 W/wraps x1
335 x3
335 W/wraps x2
365 x3

Felt good today. Almost had enough caffeine to kill myself but I felt great. Technique feels better and I barely heard a peep from my hip that has been bothering me. Starting to get a little more comfortable with the APT knee wraps and I am running out of time to decide if I want to use them or not.

"The head learns new things, but the heart forever practices old experiences."
-Henry Ward Beecher

Training 10/8/13

Bench Day @ THE GYM

Bar x10
Bar x10
135 x3
135 x3
185 x1
225 x1
275 x1
315 x1
365 x1
385 xDNF (Almost locked it out)

Standing DB Row
110 lbs
2x5 Each

Gripper
65 Lbs
3x30

Pretty good day. My bench has fell off. I got 3 weeks till the meet, no big deal (sarcasm).

"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
-Confucius 

Training 10/6/13

Dead Day @ Boost
W/U
Caffeine
Foam Rolled Bad Hip
Hip Flexor Stretch
Glute Bridges
Pulled 135 off blocks x3

225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
495 xDNF
495 x1
(May have been red light city cause I hitched a little right below my waist as I tried to throw my head back, but I got it, which I am counting as a PR!)

Squat
135 x3
225 x3
275 x1
315 x1
365 x1 (I think I was checking my depth in the mirror which must have threw me forward and I had to stabilize it. I looked like a middle schooler on his first day at Gold's Gym.
365 xDNF Threw on the knee wraps and I felt really odd. I am going to wait until I have some spotters because I feel super uncomfortable with my new belt that is not even broken in and may be too small, and my knee wraps which I have never used before. I am trying to eek out whatever I can since I have a meet in 3 weeks because my squat sucks. I only have a couple of more chances to get my belt broken in and get comfortable in the wraps before the meet.

"Every step of life shows much caution is required."
-Johann Wolfgang von Goethe

Training 10/4/13

Upper Assistance Day @ "The Laugh"

CG Incline Bench
Bar x15
Bar x15
135 x6
135 x6
185 x6
225 x6
275 3x3

Gravitron
230 x1
215 x1
200 x1
185 x1
170 x1
155 xDNF
230 x5

HS Shrug Machine
3 Plates Each Side
1x 15
1 x10

HS Low Row Machine
2 Plates a 35 and a 25 Each Side (check this next time*)
SA 4x8 Each

E-Z Curl bar
50
3x8

Ropes
15 DA Large Waves
Rest 30 Seconds
5 sets

Good Day, Almost threw up after the ropes.

"Difficulties should act as a tonic. They should spur us to greater exertion."
-B. C. Forbes 

Training 10/3/13

Squat Day @ Boost
W/U
Open Gate x10 Each
Hip Flexor Stretch

Bar x5
Bar x5
Hip Flexor Stretch

135 x3
185 x3
225 x3
275 x2

Hip killing me today, cut it off. I need to stretch, foam roll, and have plenty of time to prepare. I'm getting tired of everything getting in the way. I try to rush a workout and I can't get through it in time thanks to BS. I feel like a sissy, but I'm gonna ad some heavy squats to my DL on sunday and hopefully I'll be ok.

"Work is hard. Distractions are plentiful. And time is short."
-Adam Hochschild 

Amen.

Training 10/1/13

Row and GPP day @ Boost

A1 HS Iso-Lateral Front Row Machine (SA)
1 Plate Each Side x10
70 LBS Each Side (1Plate and 1 25) 2x8
80 LBS Each Side 2x8

A2 Band Resisted Face Pulls
Black Band (Purplish Band)
4x12

TRX Fat Man Rows
2x10

Woodway
Incline 10
Speed 2.5
15 Minutes

Decent day.... whatever. boring day but needed to get done.

"Yes, I guess you could say I am a loner, but I feel more lonely in a crowed room with boring people than I feel on my own."
-Henry Rollins

Not really applicable to my training today, but how I feel.

Training 9/30/13

Bench @ "The Gym"
Bar x5
Bar x5
135 x5
135 x5
185 x1
225 x1
275 x1
315 x1
365 x1
375 xDNF

Wanted to see where I was at today with a pause... not good. I'm hoping I just had a bad day between not sleeping well (as always) and squatting last night. Good to train with Chris and Dino again, but now I am a little worried. I was hoping for at least 405. Again I am praying I'm ok, but I'm about 4 weeks out so we are getting down to crunch time.

"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
-Confucius 

Not bad for an old Chinaman!

Training 9/29/13

Squat @ Boost
W/U
Open Gate x10 Each
MB Throws to Red Wall x10
Hip Flexor Stretch 2x15 each

Squat
Bar x5
Bar x5
135 x2
185 x2
225 x2
275 x2
315 x2
365 2x2
405 x1
440 x1

Tire Hits x10
MB Slams x10
2X

Not a phenomenal day, but I'll take it. Got a new belt from Anderson power-lifting.  Fastest shipping I've ever seen. Great belt, its a longhorn lever belt. I should have been using it all along. Feeling like crap lately, meet is right around the corner so I gotta get it together quick.

"Distrust any enterprise that requires new clothes."
-Henry David Thoreau 

Except the power-lifting belt industry.

Training 9/23/13

Dead Day @ Boost
W/U
Spidermans x5 Each
Hip Flexor Stretch x 15 Secs Each
Glute Bridges x10
Spidermans x5 Each
Hip Flexor Stretch
MB Throws 10LB MB 2x5

Dead
135 x3
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
500 xDNF
485 xDNF

Still a good day even though I lost the 500. It feels way too far out ahead of me. Gotta lose some weight. I am still confident I'll have it before the meet. I have one more big dead lift day before then. I blew my load at the 5 from a adrenal standpoint. Got all fired up and I should have had 485, but whatever. 455 felt heavier than it should have. I was a little pessimistic about the 5 but I got it too almost my waist and just couldn't lock it out.

"Bill Starr was damned strong, primarily because
he worked as hard as any human being ever has.
He was not a genetic freak, but his balls were huge, and he applied himself to his training like few people have ever done."
-Rippetoe

Maybe there is hope for me yet.

Training 9/20/13

Bench Day @ Boost

Session 1 (before training session)
Reverse Band Bench (Black Bands that feel almost as strong as jump stretch green bands.
135 x5
135 x5
185 x5
225 x5
275 x5
315 3x5
365 x6

Session 2 (after training session)
Treadmill
Incline 6
Speed 6.5
5X 15 Sec Sprints
90-120 secs between each round

Standing DB Row
100 LB DB
4x5 Each

A1 Band Resisted Face Pulls (purpleish band) 4x15

A2 SA Band Pressdowns 4x15 Each

B1 BB Shrugs
225 x8
275 x6
275 x3

B2 DB Curls
40's
2x5
1x8 (too much body swinging)

Good day, tough day, but I some how persevered. Proud of myself.

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
-Sam Ewing 

Training 9/19/13

Squat @ Boost
W/U
Hip Flexor Stretch
Bar x6
Bar x6

Squat
135 x3
185 x3
225 x3
275 x3
315 5x3
335 x3

SLDL
2x3

Lost it at Grip and motivation. Something is definitely wrong with me. I feel like I am a sports psychology hypochondriac. NOTE TO SELF, when using the 50lb bar, use straps because its too big for my girly hands and weak grip which is causing me to lose everything I should be able to easily handle.

"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
-Andrew Carnegie 

ouch.

Training 9/17/13

Constitution day GPP  @ Boost
Foam Roll
W/U
Treadmill
Incline 10
Speed 2.4
12 Minutes

CII Rower
3-400M
I am getting a total forearm cramp for some reason lately between 3-400M. I keep trying to switch my grip but it won't stop.

Treadmill
Incline 12 x 2Minutes
Incline 11 x 2Minutes
Incline 10 x 2Minutes
Incline 9 x 2Minutes
Incline 8 x 2Minutes
Incline 7 x 2Minutes
Incline 6 x 2Minutes
14 Minutes Total

I guess I'm a day late and a dollar short doing some GPP this closed to a meet, but I feel disgustingly fat and immobile. I am hoping I am tired today because I am shocked at how bad the 12-10 incline area whipped my ass!

"Don't interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties."
-Abraham Lincoln 

Ole Abe would be spinning in his grave if he could see this Sh%$$ Happy Constitution day America!

Training 9/16/13

Bench Day @ Boost
W/U
Bar x5
Bar x5
(Still can't find a bench set-up I like here. I feel like all of the benches are 6 feet high, or I'm getting shorter.
135 x5
185 x5
225 x5
275 x5
Added Slingshot
290 x5
335 x5
380 x3
Felt like crap today. Planned on doing some drop sets but just blew my load at 380.

Sledge hammer Hits
1x15
3x10
Very little rest between sets... really fatigued today.

"I've come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy."
-Tony Robbins 

I hope your right Tony.

Training 9/14/13

Olympic Day @ Boost
W/U
Open Gate x10 Each
Sumo Squats x5
Hip Flexor Stretch x20 Seconds Each
Completed 2 x

Speed Shrugs
225
5x3

Snatch (off lowest block)
95 6x1

just didn't have anything today. Horrible.

"Sometimes when you get disappointment it makes you stronger."
-David Rudisha

I should have a 1000 pound squat by now if that's the case.

Training 9/13/13

Upper Assistance Day @ Boost

Incline DB Bench
40's x20
50's x15
60's x 10
75's 3x6

Standing HS Row Machine
3 Plates Each Side x10
4 Plates Each Side 3x5

A1 SA DB Side Raise
30 x10 Each
40 3x5 Each

A2 Band Pressdowns 4x10

Did 500M on the rower and got a cramp. Fatigued... old news. Elbows are killing me and I'm Cramping up. Still beat my kids in 2 30-40M Sprints.

"Aging is not lost youth but a new stage of opportunity and strength."
-Betty Friedan 

Training 9/11/13

9/11 Squat @ Boost
W/U
Sumo Squats x5
SL Squats x5 Each
Hip Flexor Stretch x20 Seconds Each
Completed 2 x

Squat
Bar 2x5
135 x2
185 x2
225 x1
275 x1
315 x1
365 x1
410 x1
440 x1

Band Resisted Pull Throughs
Black Band (Green)
2x10 Glute Cramping

Started the CII Rower, but forearms are cramping pretty bad. Horrible nutrition these last few days and lack of sleep last night are killing me. 440 felt good though. I had no spots and that's as comfortable as I feel going by myself. Call it mentally weak if you want but I wasn't feeling it as much today. My weird hip pain is still there, but no knee caving so were good. Feel like with a little more caffeine and motivation 465-470 should be attainable soon (possibly today). I'd like to be closer to 500 by meet time but we shall see.

"Pure strength through solitude."
-Hatebreed (Perseverance)

Training 9/9/13

Bench Day @ Boost
Caffeine 320mg ( 2 Rock Star Zero's)

CG Pin Press ( Pins on 4, almost a full bench, barely touching belly)
Bar x5
Bar x5
135 x3
185 x3
225 x3
275 x3
Added Sling Shot
315 x3
365 x2 (Hit J-Hooks)
365 x3
315 x3
315 x6

Bench wasn't bad. Definitely didn't eat enough today as I felt nauseous after benching. Had some accessories planned, but I'm not too heart broken about not getting to them. Time to dial it in a little bit about 7 weeks out from the meet.

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

-Colin Powell 

Excellent quote but you forgot the part about abandoning everything you care about and believe because the president happens to sort of, kinda, almost be the same race as you. 

Training 9/6/13

Lower Assistance Day @ Boost
Caffeine 320mg (2 Rock Stars nursed for about 90mins- start of training)

W/U
Hip Mobility (open gate) x10 Each
Sumo Squats x5
Hip Flexor Stretch x15 Seconds Each
Competed 2x

Power Shrugs
135 x3
185 x3
235 3x3

Snatch
95 x1
115 4x1
125 x1
125 xDNF (not sure what happened)
125 x1

Front Squat
135 x6
155 x6
185 x6

45 Degree Hyper
BW x10 (Smoked)

HS Leg Press Machine
10 plates and 2 25's total
1 x10
1 x8

Today hit me harder than I thought. I felt good and I was ready to train, but maybe I took TOO much time off. I scared myself with my excessive knee caving and weakness last time I squatted and I panicked because I am about 6 weeks out from a meet so I thought perhaps its time to deload. Thanks to an unforeseen emergency surgery for my wife, my deload week turned into daddy day care week. I swore this week I was going to do a "real" deload and not do what I usually do which is nothing, but whatever. My right hip is killing me and my week off didn't seem to fix it. Something on that side of my body is messed up.  Front squat went a little better than normal, I usually suck at that, but I was shocked at how smoked I was after the front squatting. I tried to push the pace a little and I must be more out of shape than I thought.

"Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication."
-Andrew Weil 

Ill take the pills.

Training 8/30/13

Squat Day @ Boost
W/U
Walking Lunges x6 Each Leg
MB Slams x10 (10 lb)
2x

Open gate x10 Each

Box Squat
Bar x3
Bar x3
135 x3
185 x3
225 x3
275 x2
315 x1
365 x1
405 2x1

SLDL
225 2x6

Horrible. My right leg caved in on the last 405 worse than it ever has that I can remember. I have some weird hip issues and I need to work on my mobility terribly. It has been disappointing couple of weeks as far as my squat is concerned. My head just wasn't in it today. I am not sure what to do from here. I feel like I am at the mentally weakest I have ever been and I cannot seem to block out the outside BS from training.

“Most people have the will to win, very few have the will to prepare to win.”
-Bobby Knight

Training 8/28/13

Bench Day @ Boost
W/U
SA DB Hang Snatch
15LB DB x6 Each Arm
30LB DB x6 Each Arm
40LB DB x6 Each Arm

CG Floor Press
Bar 2x10
135 x4
185 x4
225 x4
275 x1 (Hit J-Hook)
275 3x3
300 x4

HS Row Machine (Standing)
3 Plates and a 25
4x8

A1 TRX Tricep Extension
2x6

A2 TRX Bicep Curl (to chest)
2x8

A3 DB Rear Delt Swings (on bench)
55LB DB 2x15

Treadmill Sprints (Hurricane Training Category 1 (Rooney))
Incline 5
Speed 5
x2 Seconds
Speed 6.3
x10 Seconds
Speed 6.1
4x10 Seconds
This round was purely experimental, I probably need to push it closer to at least 7, even with my short stride. I got a weird pain/irritance in my right knee and hip undoubtedly from these stupid 40 dollar shoes I am wearing that feel weird on the right side just from walking. I think my beginning heart rate was over 120 so I forgot about that for right now and just rested as needed (60-90 seconds).
Pretty good day. I got a weird/unexpected burst of energy before my last set of bench that lasted through the training. Not sure what it was but Ill take it.

"Passion is energy. Feel the power that comes from focusing on what excites you."
-Oprah Winfrey 

That sounds racist.

Training 8/25/13

Dead Day @ Boost

W/U
Glute Bridges x15
Prone Row x15
2x Each

Snatch (Off Lowest Blocks)
Bar x3
65 x2
95 x2
115 x2
135 x1 (Technique Bad)

Dead
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
475 x1
Technique never felt perfect, back rounding off too much, but this is still a PR. I was shooting for 500 today, but I think it will come. If I can manage another good technique day, I should be ok for 5.

A1 Good Mornings
135 3x5

A2 BB Row
135 3x8

Blew my load during dead and had nothing

HS Leg Press Machine
6 Plates total x25
8 Plates total x20
10 Plates total x16

"You're never beaten until you admit it"
-General George Patton

Training 8/23/13

Squat Day @ Boost
W/U
MB Side Throws 8 Each Side
Leg Swings 10 Each Side 10 Times Each
2 X

Squat No Box
Bar x6
Bar x6
135 x2
185 x2
225 x2
275 x2
315 x2
365 2x2

Cut it off. Absolutely disgusted with myself today. I fell like crap. headache, tired, mentally weak. For some reason I did not drive on. I fell like a huge vag and I am disgusted... Technique did feel pretty good though.silver lining.

"There's no such thing as bad weather, just soft people."
-Bill Bowerman 

Amen brother Bill.

Training 8/21/13

Press Day @ Boost
OH Press
Bar x6
Bar x6
95 x3
135 x3
155 x3
185 x2
155 5x3

SA DB Press
75 lbs
4x8 Each

A1 HS Row Machine (Standing)
3 Plates
4x6

A2 SA Cable Pressdowns (Simultaneously)
35 Each Side
4x10

Bicep Curls
4x6

"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall 

That truly was a mediocre training session.

Training 8/19/13

Squat @ Boost
W/U
Open Gate x10 Each
Box Jump (Lowest Plyo Box) x3
Repeated 3 X

Squat
135 x2
185 x2
225 x2
275 x2
315 4x4

A1 TRX Fat Man Row
1x15
2x12

A2 KB Swing
32 KG KB
3x10

E-Z Curl Bar
25's
3x6 Slow Curls

Salvaged a decent day although I was gonna squat heavier. Technique felt absolutely horrible today, which is why I cut it off at 315 and did some reps. Ill squat heavier later in the week.

"At 28, you need recovery time after training."
-Eric Shanteau 

Training 8/18/13

GPP Day @ Boost

Push Sled With One Plate
4x Length of Turf.

I admittedly had too much beer last night and feel like a sissy. Today was a wasted training day but considering how many I wasted when I was younger, I guess Ill take it.

"It's not the drinking to be blamed, but the excess."
-John Selden

Piss off

Training 8/16/13

Lower Body Day @ Boost
Needed to get some squatting in but just like the rest of the week, felt like crap and tired for some reason. Time to increase the caffeine intake I guess.

W/U
Open Gate x10 Each
Jump Shrugs 135 x3
Completed 2x

Jump Shrugs
185 3x3
225 3x3

Seated Double Cable Row (Pulldown Bar)
72.5 x12
80 3x10

CII Rower
300 M 1:19
Rest 90 Secs
1:19
Rest 90 Secs
1:42

Dog Crap Today... except jump shrugs seemed good.

"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot."
-Mark Ripptoe

I don't know why this quote has the word faggot spelled wrong and I don't know if it is really a Rippetoe quote or not, but I like it!

Training 8/15/13

Bench @ "The Gym"
Bar x10
Bar x10
135 2x3
185 x3
225 x3
275 x1 (Wrap Came Undone)
Added Slingshot
315 x3
365 x1
405 x1 (Shaky)
425 x1 (Shaky)
455 xDNF

I was jacked up today to get a session in with the Tillers. But everything over 365 felt shaky and awful. Probably the fact that my CNS is not used to anything over 365 lately and I'm usually asleep by the time we were lifting. Anyway, no excuses. Note to self, kept pressing bar back into rack. REMEMBER TO PRESS OUT TOWARDS THE WEIGHTS.

"He that is good for making excuses is seldom good for anything else."
-Benjamin Franklin

Training 8/14/13

Squat Day @ Boost

Supposed to squat today. Got busy and feel like crap for some reason. Decided to use our new tactical trainers and get a quick complex in.

No Weight
Bent Over Row x5
Front Squat x5
OH Press x5
Front Squat x5
Completed 2x

Added 1 Plate Each Side
Bent Over Row x5
Front Squat x3
OH Press x3
Front Squat x3
90 Seconds Rest
Completed 3x

Nost sure if I am really fatigued or this is really a smoker but either way at least I got something out of it. 

"It does not matter how slowly you go, as long as you do not stop."
-Confucious

Training 8/12/13

Bench Day @ Boost
W/U
Med Ball Chest Passes
12 lb Ball
3x10

Woodway
Speed 2.3
Incline 10
20 Minutes
HR stayed about 142

Suppose to bench today but felt horrible. Just really zapped and fatigued. Weekend caught up to me. Sadly the weekend was just horrible sleep patterns and bad diet, not partying all night like it used to be. I have been kicking around the idea of getting am Omegawave ECG but I don't think I need one since I can tell I am only getting about 1 day a week where I feel good.

"God may forgive your sins, but your nervous system won't."
-Alfred Korzybski 

Training 8/10/13

Dead Lift Day @ Boost
Last night I was supposed to dead lift. I warmed up did some MB Throws and worked up to 315 and then cut it off. I felt absolutely horrible despite taking Thursday off. I need to get more sleep. The good news is I will soon. The bad news is it's because my contract will be ending.

W/U
Open Gate x10 Each
Hang Power Shrug 135 x6
Completed 3x

Dead
135 x3
185 x3
225 x3
275 x2
315 x2
365 x1
405 5x1
495 xDNF

A1 Front Squat
135 2x5
185 x3
I suck at front squatting

A2 HS OH Row Machine
2 Plates
1x5
1x3
1x5

HS Leg Press Machine
3 plates and a 25 each side x20
5 Plates and a 25 each side
1x16
1x12

Face Pulls
(SA Handle Cable Machine)
50 Each Handle
3x10

Glad I waited to train. Did much better today. Technique felt awful. I went for broke on the last one and I got it off the floor.  I should have got it, but it got out in front of me too much. Same problem I had all day. Ill take it though. 500 should be right around the corner.

"Set your goals high, and don't stop till you get there."
-Bo Jackson

Training 8/7/13

Press Day @ Boost
Caffeine
OH Press
Bar x5
Bar x5
95 x3
95 x3
135 x3
135 x3
155 x3
185 xDNF

SA DB Bench
75's
1x6
1x6
1x8

Band Pull Aparts
Orange Band (Purple Jump Stretch)
4x15

Just didn't have it today.I don't know if its sleep, money, marital or what but lately I've had next to nothing during training.

"There are six components of wellness: proper weight and diet, proper exercise, breaking the smoking habit, control of alcohol, stress management and periodic exams."
-Kenneth H. Cooper

Sounds like yuppie medical propaganda to me.

Training 8/6/13

Squat Day @ "The Laugh"
W/U
Open Gate x10 Each

Box Squat
Bar x5
Bar x5
135 x3
185 x3
225 x3
275 x3
315 x3
365 x1
405 4x1

A1 HS Low Row Machine
2 Plates x8
2 Plates and 1 25# Plate 3x7

A2 BB Good Morning
135
4x6

Ran out of time, but good day today. I  cant complain, I am kind of glad I took yesterday off to recover. Sucks getting old.

"Work consists of whatever a body is obliged to do. Play consists of whatever a body is not obliged to do."
-Mark Twain 

Starting to feel like work lately.

Training 8/5/13

GPP @ Boost

Woodway
20 Minutes
Speed 2.3
Incline 10

CII Rower
Machine Setting 6
300M 1:16
Rest 90 Seconds
300M 1:18
Rest 90 Seconds
300M 1:26
Rest 90 Seconds
300M 1:24

Horrible day today. I was supposed to actually train, but I felt like crap from a CNS stand point so I made it a GPP day. Didn't feel much better than if I would have trained.

"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie

Training 8/3/13

Bench Day @ Boost

Pin Presses (Pins on 3)
Close Grip
Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x3
Added Slingshot
315 2x3
335 x3
335 x2 Hit J-Hooks
335 x3

Switched to regular bench
385 x3

Woodway
Incline 10
Speed 2.3
15 Minutes

Horrible day, not even worth a quote.

Training 8/2/13

Squat @ "The Laugh"
W/U
Open Gate 2x10 Each
Sumo Squats x10
Hip Flexor Stretch 2x15 Secs Each

Squat
Bar x5
Bar x5
135 x5
185 x5
225 x3
275 x3
315 x3
315 x3
335 x3
335 x1 (Glute Cramp)

SLDL
135 x8
225 x6
275 x 1 DNF

Y-Bar Ancient Seated Row Machine
3 Plates x8
3 Plates and 1 25 3x8

Not a good day at all. Super fatigued.

"Fatigue is the best pillow."
- Benjamin Franklin

Training 7/31/13

Upper Assistance Day @ Boost
 W/U
Caffeine
MB Ab throw downs x10
Walking Lunges x6 Each

Snatch Grip High Pull
65 x4
95 2x3
115 x3
135 2x3
155 x3

Floor Press
Bar 2x10
135 x5
185 x5
225 x5
245 2x5
275 x5

BB Row
135 x8
185 2x5

DB Hammer Curls
SA 30's x8 Each
SA 35's x8
DA 40's x6

Concept II Rower
Setting; 6
300M 1:30
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:21

"I don't care what you USED to bench."
-Anonymous

Training 7/28/13

Squat @ Boost
W/U
Bar x5
Bar x5

Box Squat (Lowest Plyo Box)
135 x3
185 x 3
225 x2
275 x1
315 x1
365 x1
405 x1
425 x1
455 x1

SA DB Row (Standing)
100#
1x10 each
1x6 Each
1x3 Right 1x6 Left

Even though I didn't get a lot of volume in today, my purpose was to see truly where I am at in my squat. It has sucked lately and I wanted to go to failure and I almost did. Good day for me though. A recent PR and something I can now base percentages on to dial in my training.


"Great victory requires great risk."

-Hera


Training without spotters is a great risk according to the NSCA, NASM, ACE, ETC,ETC

Training 7/24/13

Press Day @ Boost
W/U
Scarecrows 5lbs x15
Standing OH Press Bar x8
Scarecrows 5 lbs x15
Standing OH Press Bar x8

Standing OH Press
95 x5
135 x3
155 x1
185 x1
205 x1
225 xDNF

SA Alt DB Bench
75's
3x7

Totally fatigued today. Stupid to try and do much of anything after a dead lift PR day but I was more fatigued than I thought I'd be. I tried to do some rowing and some GPP, but I think I blew my load after the pressing. Good news is I think that's an all time PR on my OH pressing and that's all I really wanted to make sure I got for now. I need to crank up the volume and the GPP though, as I look through my training I haven't been doing as much as I thought.

"I think you should ride the line between fatigue and chaos. The chaos keeps the energy level and spontaneity maximized, while fatigue is just over the edge, and you should try to avoid it."
-Ted Nugent 

I'm over the edge Uncle Ted.

Training 7/23/13

Dead Day @ Boost
W/U
Hip Mobility (Open Gate) 2x10 Each Leg
MB Throws 18#
3x5

Box Squat
I was supposed to squat today but after some weird clicking in my hips and not being able to comfortably hit the box no matter what I did, I cut it off.

Dead (Conv)
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
425 x1
460 x1
475 x1

A1 SL Step Ups (2nd to last lowest box)
BW x6 Each
Gripping 25# Plates
1 x5 Each
1 x4 Each

A2 TRX Fat Man Rows
BW 3x12

All time dead PR which is great. Shout out to hatebreed for fueling my last rep with Doomsayer.

"If you don't deadlift, the terrorist win"
-Anonymous

Roger that.

Training 7/19/13

Squat @ The Laugh

W/U
Leg Swings x10 Each
Open Gate x10 Each
Hip Bridges x15
Open Gate x10 Each

Box Squat (metal box with 25# bumper)
135 x3
135 x3
185 x3
225 x3
275 x2
315 x2
365 4x2

45 Degree Hyper
BW
4x12

Squat technique felt good, broke down on the last set a little, but still not as bad as normal. I am making progres but it still feels like I am crawling and I refuse to believe that my squat has gotten this bad. Need to hit it hard before I step on the platform to compete again in a few months or I am going to be embarrassed.

"If you can squat heavy and have solid shits, what more can you ask of life?"
-Jon Paul Sigmarsson

Training 7/18/13

Tiller Circuit @ The Gym

A1 OH Press
65 LBS
1x20
1x16
1x20

A2 HS OH Row Machine
1 Plate Each Side
1x20
1x12
1x20

Tiller Shrugs
100
3x20

DB Front Raise
10LBS x20

DB Side Raise
10 LBS x20

B1 SA French Press Machine
30 LBS
3x12 Each
25 LBS
2x20.

B2 HS Seated Preacher Curl Machine
1 Plate
1x12
1x10
3x8

Got the blood pumping, not necessarily a day to make me much stronger but whatever, good to switch it up and get some recovery time in. Besides I was exhausted.

"We're awfully hot, we're awfully tired, there is no power."
-Ann Jones

That's why you hit a GPP type circuit day and move weights tomorrow Ann. Yeah I know she was talking about electricity. I don't care.

Training 7/17/13

GPP day @ Boost

Woodway
Speed 2.3
Incline 10
20 Minutes

Concept II Rower
15:07
2600M

Heavy Bag
10 Seconds of Right Jabs
10 Seconds of Left Jabs
5-8 Seconds Flurry (tried not to look at clock so bag didnt hit me in the face, need to go longer next time)
35 Seconds Rest
4x

Hate it but need to do more days like this.

“All truly great thoughts are conceived while walking.” 
― Friedrich Nietzsche

... on a Woodway







   

Training 7/16/13

Bench @ The Gym

W/U
Bar x10
Bar x10

Bench
135 x5
135 x5
185 x3
225 x2
275 x1
Added Slingshot
315 x6
315 x6
365 x4
365 x5

Good day. Felt a lot of speed coming off the chest, technique and set up felt great. The speed wasn't just from the SS either.


"I used to lift very heavy weights in my mid-twenties - I used to bench press over 300lb. The most I ever lifted was 330lb; I couldn't do that today, no way."
-Eric Bana

Well theres one dude I never have to worry about out benching me. OK I admit, I'm getting low on quotes.

Training 7/15/13

Bench day @ Boost

Pin Presses (Pins on 4)
Bar x6
Bar x6
135 x5
135 x5
185 x3
225 x2
275 x1
315 x1
365 x1
Cut it off after the 365.  Felt unstable and just wasn't feeling it. The benches are narrow and they have that butt pad thats locked in at an angle and I just couldn't get set up right. Figured I do some upper body assistance work and press later.

HS Seated Row Machine
3 Plates and 1 25# Plate Each Side
2 Sets with seat high
2 Sets with seat low
I think sets of 6-8 (forgot)

A1 SA Standing DB Side Raise
35 3x6
40 1x6

A2 TRX BW Bicep Curls (Arms at 45 degrees bringing handles to sternum)
4x10

Woodway
Incline 10
Speed 2.3
15 mins

Pretty good day, shoulders are getting stronger from all angles, GPP feels like its getting better. Progress is slow, but its still progress.

"There was one day when I just didn't feel like I could do weight training after my cardio, so I didn't. You do have to know when to stop, or you can hurt yourself."

-Jordana Brewster

Don't know who this is but good quote, except what is cardio?

 

Training 7/13/13

Dead @ The Gym W/ Big Neezy
W/U
SA DB Hang Snatch
30 x5 Each

Rack Pulls From Bottom Pin
Bar x5
Bar x5
135 x3
225 x2
275 x1
315 x1
365 x1
405 x1
495 xDNF
495 x1
455 x1
405 x1
315 x6

Today started out great... so tired I felt like I was gonna pass out, arguing with the wife about God knows what, slept horrible, didn't even want to think about training. Then I got a text from big Neal and had to muster up the strength to do something. Unfortunately for Neal, he has a real job so he got called into work on the way to the gym but its ok. I really just wanted to get some good pulling in anyway so its alright we had to cut it short. My lats and upper back are kind of sore from yesterday anyway. My programming is still far from optimal, but I am SLOWLY getting stronger.

"Motivation is everything. You can do the work of two people, but you can't be two people. Instead, you have to inspire the next guy down the line and get him to inspire his people."
-Lee Iacocca 

Shout out to big Neal for inspiring me to train today, no matter how short the session.

Training 7/12/13

Press Day @ "The Laugh"
W/U OH Press Bar 3x8

Smith Machine Bench Press Throw
1 Plate x5
1 Plate and 1 35lb Plate 4x5
(Probably wont do it very often if ever. Don't like the bar being locked into the position, never felt like I was set up quite right when the bar was unracked, and my right shoulder seemed to really be affected by the extra pounding it took from catching the weight)

Standing OH Press
135 x3
155 2x3
155 x5

Gravitron Pull-up
230 x1
200 x1
170 x1
155 x1

Ancient Seated Y-bar Row Macine
2 Plates x16
3 Plates x12
4 Plates x6
4 Plates x8

SA Cable Pressdowns
30 2x15 Each
35 x10 Each

Standing Rope Cable Curl
57.5
2x8
1x6

Treadmill
Incline 10
Speed 2.3
10 Minutes

Smoked today but still pulled a decent workout out of my rear end. I really need to bench more and I gotta get my training partners back. OH presses and stuff seem to be getting stronger, but if it doesn't translate to a bigger bench, than I don't care.

"Success is steady progress toward one's personal goals."
-Jim Rohn 

Training 7/10/13

Squat @ Boost
W/U
Donkey Kicks 2x10 Each
Caffeine
Misc Other Lower Body Stuff (kept getting interrupted by business stuff)

Box Squat (Lowest Plyo Box)
Bar x5
135 x3
185 x3
225 x1
275 x1
315 x1
365 x1
410 x1
410 x1
315 x2

Dead (conv)
Apparently I am an idiot and I used the wrong bar, it was already set up and I was running late and did not notice it was like a 15lb training bar. Since I was going to be late to work I just put on 3 plates on each side and almost broke the bar.
285 2x5

My squat numbers suck. Could have done without today.



"You have good days, you have bad days. But the main thing is to grow mentally."

-Floyd Mayweather, Jr.

Good quote money, but I'm not sure I even did that today.

For training on 7/9/13 I ran 5 sprints from the poles to the center of the outfield at a middle or high school baseball field. Even though I only ran 5 of them my rest periods were dictated by a 6 year old which was a big mistake.

Training 7/4/13

Independence Day Celebration Squat W/Adam @ Blue Moon
W/U Hip Mobility

Squat
bar x5
135 x2
185 x2
225 x2
275 x2
315 2x2
335 3x2

Seated Row Machine

Good Mornings
95 3x6
145 x6

BB Shrugs
275 x6
225 2x6


Sore from squatting the next day, but the numbers were lower than I expected for doubles. Felt like the bar was moving good so well count that as a dynamic effort day.

Training 7/1/13

Birthday Dead @ Boost

 Worked up to 455x1 conventional

Training 6/25/13

Bench @ "The Laugh"

W/U
Incline Press
Bar x10
Bar x10
135 2x6
185 2x6
225 2x6

SA DB Bench
70's
1x8
2x7

Gravitron
Chin ups
A1 245 x6
230 3x6

A2 Dips
245 x6
230 3x6

Battle Ropes
Single Arm x15
Double Arm Big Waves x15
Consecutive
4x

Ropes killed me. good stuff.


"When we hang the capitalists they will sell us the rope we use."
-Joseph Stalin 

Training 6/24/13

Squat @ Boost
Spidermans x 5 each
Glute Bridges x10
2 times

Snatch Grip High Pulls
95 2x3
115 2x3
135 2x3

Box Squat (low plyo box)
135 x5
185 x5
225 x5
275 x5
315 x5

DB Row (standing)
100
2x7 Each

45 Degree Hyper
1x 10 BW
2x8 w/45 LB Plate

Sled Push
Length of Turf
1 Plate
2x

Smoked today but got something done.

“A bear, however hard he tries, grows tubby without exercise.” 
― A.A. Milne, Winnie-the-Pooh

Training 6/18/13

Bench @ VCU
W/U
Foam Roll
Caffeine

Bar x10
Bar x10
135 x5
185 x5
225 x3
275 x2
315 x1 (Added Slingshot)
365 x1 (Added Reverse Purple Bands)
405 x1
455 x1
405 x3
405 x6

A1 DB Bench
80's
1 x12
1 x8
1 x7

A2 HS Row Machine
3 Plates and a 25
3x6

I must have been tired or something cause I thought I'd be going much higher with the reverse bands and the slingshot. Set up never felt great and the 455 felt much heavier than it should have. Felt good though overall and my chest was cramping up later that night so I defintely got stronger. Always a good visit to VCU.

"Lets lift some heavy ass weight brah"

- Abraham Lincoln

I found this online so it MUST be a real quote.

Training 6/14/13

Squat @ Boost
W/U
Glute Bridges x10
45 Degree Hyper x10
2x Each

Snatch Off Blocks
95 5x2
115 2x2 (horrible) The 95 felt great, and for some reason the 115 was dog shit.

Box Squat (Lowest Plyo Box)
135x3
185x3
225x1
275x1
315x1
365x1
385x1
405 2x1

Sumo Dead (No Chalk or Straps)
135x3
225x3
275x3
325 2x2 (Used Alt Grip)

HS OH Row
2 Plates and 1 25LB Plate
3x3

Not a terrible day, need to get stronger on the rowing, and tighten up the snatch technique.


"Don't have $100.00 shoes and a 10 cent Squat".
-Louie Simmons

My chucks are cheap and my squat might be $.25.

Technology, treadmills and a one of a kind workout approach has ISU transforming its football players | Ames Tribune

Technology, treadmills and a one of a kind workout approach has ISU transforming its football players | Ames Tribune

Training 6/12/13

Press day @ Boost
W/U
Goal Posts 5# DB x10
Full Cans 5# DB x10
Both 2x

Power Shrug (Hanging)
155 2x5
175 x5
225 2x5

Standing OH Press
W/U
65 x5
135 x5
155 x5
185 x3
135 x5

SA DB Bench
100
1x4 Each

A1 Standing DB Row
100 2x6 Each

A2 MB Slams
18# MB 2x10

Good day, but again ran out of time. I gotta get there earlier or something. Only pressed the DB one set. I plan on benching heaveier later in the week and the 100 pounds single arm was super hard but my ego refused to let me drop down like 25 or 30 pounds and do another one.

"I fed my ego, but not my soul."

-Yakov Smirnoff

Training 06/11/13

Squat @ Boost
W/U
Ab Pulldowns Cable Machine 2x10
45 Degree Hyper 2x10
Open Gate x10 Each
Leg Swings x10 Each

Snatch Grip High Pulls (Hang)
95 3x2
115 x2
Added Straps
135 3x2
155x2
Pulling with arms too much @ 155. Everything else felt good and explosive

Box Squat (lowest plyo box)
135 x2
185 x2
225 x2
275 x2
315 5x2

KB Swings
32KG
4x10

Felt good today although I think I accidentally over caffeinated myself. I felt like I was gonna have a heart attack on the way home, but good training session. Not as much volume as I would have liked, but I was short on time again. Squat technique felt really good even though I didn't work up that much.

"Sleep is a symptom of caffeine deprivation."
-Author Unknown

Training 6/7/13

Early Morning
Squat @ "The Laugh"
W/U
Open Gate x10 Each
Sumo Squats x5
Hip Bridges x10
Open Gate x10 Each

Trap Bar Power Shrugs
1 Plate Each Side 2x3
2 Plates Each Side 2x3
2 Plates and 1 Quarter Each Side 2x3

Box Squat (metal box w/25 lb bumper)
135 x3
185 x2
225 x3
275 x2
315 x1
365 3x1

Gravitron Eccentric Chin-ups
5 Second Eccentric
230
3x5

Once again my time management sucks. I wanted to get a new box squat max but I seemed to blow my load when I got to 365. My technique broke down a little which bothered me because it felt good up until then. Actually it felt great. Ran out of time before they close at 0900. At lease I got something done. I officially bench more for reps than I squat which is pathetic and I gotta fix it soon. I still think my squat max is higher than my bench, but either way they shouldn't even be close.

Late Morning
Treadmill Incline Walking
Speed 2.5
Incline 10
17 Minutes
HR 78-80%

 

"These are the boys of Pointe du Hoc.

These are the men who took the cliffs.

These are the champions who helped free a continent.

These are the heroes who helped end a war." 

— Ronald Reagan speaking on the anniversary of the D-Day landings / 1984

 

Obviously not a training quote and obviously talking about some of the greatest rangers this country has ever produced. I missed an anniversary quote yesterday because I didn't train so its a day late. I didn't spend a lot of time trolling social media or watching news yesterday but sadly I don't remember seeing one facebook or twitter post regarding D-Day. Sad. Guess I'm guilty too because this is all I posted, but sad that in 2013 we seemed to be more concerned with how some kardashian skanks pregnancy is going or more preoccupied with celebrating our presidents history of never having a real job than celebrating real heroes who liberated countries from evil and saved our way of life. Fought their asses off and died so the government can monitor daily phone records and drone strike its own citizens... sorry grandpa.

Training 6/5/13

Morning
Foam Roll
Treadmill Incline Walking
15 Minutes
Speed 2.5
Incline 10
Stretching

Evening
Bench @ Boost

W/U
Snatch Grip High Pulls
Bar x3
95 2x3
115 x3
135 x3
155 2x3

Bench
135 x3
185 x3
225 x3
275 x3
Added Slingshot
315 2x6
365 x3

Standing DB Row
100 LB DB
4x6 Each

Pretty good day, still need to work on my time management as I wanted to get more done. Felt good though.


"Dictators ride to and fro upon tigers which they dare not dismount. And the tigers are getting hungry."
-Winston Churchill

The tigers are currently having a buffet of Verizon wireless phone records.

Training 6/3/13

Dead Lift @ Boost
W/U
Open Gate 2 x10 Each
Snatch Off Blocks (Numbers 2-4 Covered on Rack)
Bar 2x3
65 x2
95 3x1
(Horrible)

Sumo Dead
135 x2
135 x2
225 x2
275 x2
315 5x2

BB Shrugs
225 x10

Ran out of time because I had some basketball players to train. Gotta work on my time management skills. Despite the lighter weight, dead felt good and I had no chalk so my weak ass grip got smoked. Gotta keep banging the olympic variations. Not only do I need more power, but I wanna get better at them.


"He lives long that lives well; and time misspent is not lived but lost."
-Thomas Fuller

Same with Deadlift training time, Tommy.

Training 5/30/13

Squat @ VCU
W/u
Caffeine
Supine Band Resisted Leg Abduction 2x10 Each
Supine Band Resisted Leg Raises 2x10 Each

Bar x3
Bar x3
135 x3
185 x3
225 x3
275 8x3

A1 45 Degree Hyper
5x10
Sets 4 and 5 used Black Elite Band (Monster Mini Sized) for Resistance

A2 CSR Machine
1 Plate and 1 25 # Plate
5x5

Felt great getting some lighter work in to work on technique. It has felt terrible lately and the coaches at VCU fixed me up pretty good as always. Probably should have went heavier but I am pretty sure I still got a training effect albeit not as good as I probably should have.

 "Can you imagine what I would do if I could do all I can?"

 

 

-Sun Tzu

Training 5/28/13

Upper Assistance Day @ The GYM
W/U
Bench
Bar x15
Bar x15
Not Feeling Bench

Paramount Bench Machine Row
1 Plate Each Side x15
2 Plates Each Side x10
3 Plates Each Side 3x4

A1 Standing DB Lateral Raise (From Sides)
25's 5x6

A2 CG Bench (Lying Flat)
Bar x15
95 4x15

BB Complex
65 LBS
Dead x5
Row x5
Hang Snatch x5
Good Morning x5
45 Seconds Rest
3 Rounds

I was supposed to bench, but it was not gonna happen today. I cant think of any good excuses today, just unmotivated and tired I guess. The BB Complex almost made me vomit from what little I did. I thought cutting it from 5 movements to 4 would make it easier to rest shorter time, I was wrong. Not a great day but whatever, accomplished my goal of burning some calories and doing something.

“You can't build a reputation on what you are going to do.”
- Henry Ford

Good one to remember.

Training 05/27/13

Conditioning @ track
W/U
Walked to track

walked 100 meters then ran 100 meters x6

Roxanne was nice enough to run with me. I had a crappy training session on Friday and I felt like a huge loser for sitting around all weekend after I planned on training so it felt good to get a sweat going. Out of shape as always but Roxanne was panting also so I think I'm doing OK.

"I can't imagine God not allowing my dog into heaven."-Rick Warren

Training 5/24/13

Press Day @ Boost

Overhead Press (Standing)
Bar x5
Bar x5
95 x2
115 x2
135 x2
155 x2
175 x1

HS Jammer
1 Plate Each Side x8
1 Plate and 1 25 Each Side x6
Machine Sucks

HS Row Seated
2 Plates Each Side
2x15

Sled Push
2x Width of Turf

Heavy Bag 2x20 Jabs Each Arm

Absolutely smoked today from a CNS stand point after actually training yesterday for what feels like the first time in while. I really just wanted to get a sweat going and try to do some recovery, but it still went a little worse than I thought. Either way at least I got something done and did a decent job pressing although I felt weak.


"Survival is nothing more than recovery."
-Dianne Feinstein 

Perhaps the first time I have agreed with anything said by Dianne Feinstein. Probably not an accurate quote. Probably more like survival is nothing more than government dependance, but whatever. Still a good quote in relation to training. 

Training 5/23/13

MEMORIAL DAY MAYHEM @ "THE GYM"
Big Neal calls me and says we need to train soon, preferably a memorial day weekend lift... hence the first annual (hopefully) memorial day mayhem deadlift
W/U
Band Resisted Leg Raises Purple Band 2x 10 Each
Band Resisted Supine Hip Abductions 2x10 Each
Hip Bridges 2x15

Conventional Dead Lift
135 x3
135 x3
185 x2
225 x2
Switched To Sumo
275 x1
315x1
365 x1
405 xDNF
405 x1 (Sumo PR)
Switched Back to Conventional 
425 x1
455 x DNF (Upper back hunched over, grip held up which is  a positive)

Standing DB Row
110
1x3 Each
2x5 Each

Best training session I have had in a while. The gym was hopping with a bunch of us and big Neezy had me all fired with his near flawless dead lift technique and superior strength to mine. My competitiveness proved it is not dead and kicked in. I got an all time sumo PR and I am getting closer to my old form on conventional. For my size and stuff I am still probably only about 75% of where I should be, but progress is progress I guess. Great day overall.

“We will either find a way, or make one!”
 - Hannibal

 Pretty good quote from a dude that killed and ate all those people then told Jodie Foster about it.