Squat @ "The Laugh"
W/U
Hip Mobility (Open Gate) x10 Each
SA DB Snatch 35 x5 Each
BB Hang Snatch Bar x5
Hip Ups x10
Hip Flexor x10 Secs Each
Squat
Bar x8
Bar x5
135 x3
135 x3
225 3x3 Speed Squats
275 x1 Added box, metal low box with a 25# bumper on top
315 x1
365 4x1
Good Mornings
135 x3
155 3x3
A1 45 Degree Hyper W/70# Curl Bar
3x6
A2 Face Pulls (Lat Pulldown Machine)
80 LBS 3x10
Not a terrible day since I have not squatted in a while but for some reason my hip has been killing me. I know, toughen up Nancy. I just think its odd since I havent done much in the last couple of weeks. Note to self: recovery time means soft tissue work and GPP, DUMMY!
"Adversity introduces a man to himself."
-Chris Doyle (via twitter not sure if its his quote or not, but awesome)
Wednesday, March 27, 2013
Saturday, March 23, 2013
Training 3/22/13
Family Fitness Night @ "The Gym"
Family fitness night means my wife wanted to get out of the house so she convinced me to take everyone to bother me during training.
Bench
Bar x15
Bar x15
135 x5
185 x5
Threw Slingshot on for "work weight"
225 x22
275 x11
315 x6
A1 Standing DB Row
110 2x5 each 1x6 Each
A2 Standing SA DB OH Press
45x6 Each
50x6 Each
55x6 Each
E-Z Curl Bar Tricep Pressdown (Lat Pulldown Machine)
75 4x8
Yellow Preacher Curl Machine Single Arm
20 lbs 3x6 Each (Slow Eccentric)
Not a terrible day after taking what my co-worker calls a "life deload." I took about a week off to go back to Michigan for my grandmothers funeral. Been back few days but haven't been myself. Felt good to get some work in and get back to it. I just decided to try some volume on bench, no real rhyme or reason but just something different. Basically 3 sets to failure although "failure" is a loose term as I had no one to spot me but a 100 lb woman and two kids. According to my wife I could have got at least one more on the 315, but my response was yeah maybe but who would pull it off if I didn't?
"Our dead are never dead to us, until we have forgotten them."
-George Eliot
I said for years that they don't make woman like my grandmother anymore, Im really gonna miss her.
Two quotes today, the wife and I were talking about a buddy of mine who wants to get bigger, stronger, whatever and his wife likes "guys with muscles" and he has only trained with me once. My wife asked something about him and my quote (which I'm proud of ) was;
"I dont think you can be successful at anything from only doing it one time a month... except maybe porn."
-Aaron Mehl
Family fitness night means my wife wanted to get out of the house so she convinced me to take everyone to bother me during training.
Bench
Bar x15
Bar x15
135 x5
185 x5
Threw Slingshot on for "work weight"
225 x22
275 x11
315 x6
A1 Standing DB Row
110 2x5 each 1x6 Each
A2 Standing SA DB OH Press
45x6 Each
50x6 Each
55x6 Each
E-Z Curl Bar Tricep Pressdown (Lat Pulldown Machine)
75 4x8
Yellow Preacher Curl Machine Single Arm
20 lbs 3x6 Each (Slow Eccentric)
Not a terrible day after taking what my co-worker calls a "life deload." I took about a week off to go back to Michigan for my grandmothers funeral. Been back few days but haven't been myself. Felt good to get some work in and get back to it. I just decided to try some volume on bench, no real rhyme or reason but just something different. Basically 3 sets to failure although "failure" is a loose term as I had no one to spot me but a 100 lb woman and two kids. According to my wife I could have got at least one more on the 315, but my response was yeah maybe but who would pull it off if I didn't?
"Our dead are never dead to us, until we have forgotten them."
-George Eliot
I said for years that they don't make woman like my grandmother anymore, Im really gonna miss her.
Two quotes today, the wife and I were talking about a buddy of mine who wants to get bigger, stronger, whatever and his wife likes "guys with muscles" and he has only trained with me once. My wife asked something about him and my quote (which I'm proud of ) was;
"I dont think you can be successful at anything from only doing it one time a month... except maybe porn."
-Aaron Mehl
Wednesday, March 13, 2013
Training 3/13/13
Lower Assistance @ "The Laugh"
BB Complex
65 lbs
Dead x5
Row x 5
Hang Snatch x5
Squat x5
Goood AM x5
3 sets
1 minute rest between sets... a sign of things to come.
Sumo Dead
135 x2
225 x2
275 x2
315 xDNF
315 xDNF
Lost it at the grip and the motivation. I knew that after taking twice as long to rest between sets of the complex as I should have, only doing 3 sets of it, and having sever tightness of the glutes and hips after that little bit of work, things were not going to go good. I was right. I would like to think I didn't just mind f@#$ myself today but who knows. I really felt somewhat motivated, I just didnt have anything. Slept like crap last night, been eating garbage. Apparently Im not 20 anymore. Tried to salvage some assistance work.
45 Degree Hyper w/45# Plate
3x10
1x20 dropped the plate for the last 5
A1 HS Iso Lateral Leg Press Machine (slow eccentric)
3 plates each side x20
4 plates each side x15
4 plates each side and a 25 x15
A2 HS Shrug Machine (Standing)
3 plates each side 3x10
"If you bleed Black Label and you're going to be a man, you gotta get up there and do what you gotta do every day, relentless and as tired as you can be."
-Zakk Wylde
Wish I would have read and applied this quote BEFORE training. Today I bled more Justin Bieber than Black Label.
BB Complex
65 lbs
Dead x5
Row x 5
Hang Snatch x5
Squat x5
Goood AM x5
3 sets
1 minute rest between sets... a sign of things to come.
Sumo Dead
135 x2
225 x2
275 x2
315 xDNF
315 xDNF
Lost it at the grip and the motivation. I knew that after taking twice as long to rest between sets of the complex as I should have, only doing 3 sets of it, and having sever tightness of the glutes and hips after that little bit of work, things were not going to go good. I was right. I would like to think I didn't just mind f@#$ myself today but who knows. I really felt somewhat motivated, I just didnt have anything. Slept like crap last night, been eating garbage. Apparently Im not 20 anymore. Tried to salvage some assistance work.
45 Degree Hyper w/45# Plate
3x10
1x20 dropped the plate for the last 5
A1 HS Iso Lateral Leg Press Machine (slow eccentric)
3 plates each side x20
4 plates each side x15
4 plates each side and a 25 x15
A2 HS Shrug Machine (Standing)
3 plates each side 3x10
"If you bleed Black Label and you're going to be a man, you gotta get up there and do what you gotta do every day, relentless and as tired as you can be."
-Zakk Wylde
Wish I would have read and applied this quote BEFORE training. Today I bled more Justin Bieber than Black Label.
Tuesday, March 12, 2013
Training 3/12/13
Bench Day @ The Gym
Bar x10
Bar x10
135 x5
135 x5
185 x2
225 x2
275 x2
315 x2 Added Slingshot Before 315
365 x1
405 x1
455 DNF
I wouldn't say stapled but I only got it a couple inches off my chest. Maybe a little ambitious, but I had some decent sleep last couple nights, enough caffeine to kill a baby hippo, and I felt pretty good. Should hit it soon. I did feel a touch unstable as soon as 455 was unracked. I felt like I lost my tightness of the back.
HS OH Row Machine
1 plate Each Side
1 x15
1 x20
1 x12
Not a terrible day overall. Felt good to get back to some heavy benching.
"Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character."
-Heraclitus
Good character= a big bench. Patience son. 455 will come.
Bar x10
Bar x10
135 x5
135 x5
185 x2
225 x2
275 x2
315 x2 Added Slingshot Before 315
365 x1
405 x1
455 DNF
I wouldn't say stapled but I only got it a couple inches off my chest. Maybe a little ambitious, but I had some decent sleep last couple nights, enough caffeine to kill a baby hippo, and I felt pretty good. Should hit it soon. I did feel a touch unstable as soon as 455 was unracked. I felt like I lost my tightness of the back.
HS OH Row Machine
1 plate Each Side
1 x15
1 x20
1 x12
Not a terrible day overall. Felt good to get back to some heavy benching.
"Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character."
-Heraclitus
Good character= a big bench. Patience son. 455 will come.
Monday, March 11, 2013
Training 3/11/13
Ran 8 hill sprints behind my house today from corner to tree stump. Been super tired the last couple days for some reason but at least got the HR up and got a sweat going. Got the kids and dog to run a few with me too. I felt like a real yuppie. Now all I'm missing is some spandex and a stroller I can run around the park with.
"I wrote Wango Tango, and I carry a gun."
-Ted Nugent (asked by some CNN bimbo about psychological testing for gun ownership)
I was looking for a good 311 quote for today, but I'm in more of a Nugent mood. Sorry Omaha stylie.
"I wrote Wango Tango, and I carry a gun."
-Ted Nugent (asked by some CNN bimbo about psychological testing for gun ownership)
I was looking for a good 311 quote for today, but I'm in more of a Nugent mood. Sorry Omaha stylie.
Saturday, March 9, 2013
Training 3/9/13
Upper Assistance @ The Gym
W/U
Bar x10
Scarecrows 5# DB x10
Bar x6
Scarecrows 5# DB x10
OH Press
Strict, No Dip
95 x3
135 2x3
155 x3
165x3
Still weak but getting better.
Football Bar Flat Bench
145x8
165 3x8
Incline SA DB Press 60's (sloooow)
1x4 Each
Pressing Muscles Smoked. Pathetic, but we did a set to failure yesterday so whatever.
HS OH Row Machine
1 Plate Each Side
1x8
1 Plate and 1-25 Each Side
3x4
Treadmill
Incline 10
Speed 2
15 Minutes
Not terrible, getting back into the swing of things slowly. OH press is stronger than the last time I did it which is promising.
One key to success is to have lunch at the time of day most people have breakfast.
~Robert Brault
I do that 6 days a week... I must be successful.
W/U
Bar x10
Scarecrows 5# DB x10
Bar x6
Scarecrows 5# DB x10
OH Press
Strict, No Dip
95 x3
135 2x3
155 x3
165x3
Still weak but getting better.
Football Bar Flat Bench
145x8
165 3x8
Incline SA DB Press 60's (sloooow)
1x4 Each
Pressing Muscles Smoked. Pathetic, but we did a set to failure yesterday so whatever.
HS OH Row Machine
1 Plate Each Side
1x8
1 Plate and 1-25 Each Side
3x4
Treadmill
Incline 10
Speed 2
15 Minutes
Not terrible, getting back into the swing of things slowly. OH press is stronger than the last time I did it which is promising.
One key to success is to have lunch at the time of day most people have breakfast.
~Robert Brault
I do that 6 days a week... I must be successful.
Friday, March 8, 2013
Training 3/8/13
Tiller Strength Challenge @ The Gym
W/U
Bench Bar
Squat Bar
Bench Bar
Squat Bar
Bench 135 x5
Squat 135 x5
Bench 135 x5
Squat 135 x5
Bench 185 x3
Squat 185 x3
Bench 225 W/ Slingshot x23
Squat 225 W/ Reverse Blue Bands from the top of rack x13
Dead From 3rd Pin
225 W/Reverse Blue Bands (Bands Anchored to J-Hooks as High Up As They Go) x25
225 No Reverse Blue Bands x10
Chris had some idea to do this challenge today.I didn't mind. doesn't look like much but we are all lacking on the GPP. I felt like a crossfitter for a minute. Nice change of pace and an easy way to get back into training I think we all took too much time off recently. I felt energized and ready to go from my "deload" week. I use quotations because a deload should be some active recovery, soft tissue work and maybe even a little imbalance correction, but instead I sat around and did nothing. I did take in the Detroit Lions strength and conditioning conference last weekend which was great. I drove about 30 hours in 3 days so my hips and hip flexors felt awesome (sarcasm). Also as a side note to myself, do not use the new mountain dew kick start before training. Got a deal at 7-11 so I thought I would try it and it sucks. Felt no effect I get from a monster or a red bull and it tasted like rhinoceros piss. Admittedly I knew the caffeine content was a little lower, but I figured I would feel something. I did not.
"Reading a couple of books does not make you a specialist. You have to read, re-read, and then re-read again, practice what you read and eliminate the elements that don't work and utilize the ones that do. Oh and did I mention you have to go out and read some more? At 64 I am still learning, still training, still practicing and still reading."
-Louie Simmons
W/U
Bench Bar
Squat Bar
Bench Bar
Squat Bar
Bench 135 x5
Squat 135 x5
Bench 135 x5
Squat 135 x5
Bench 185 x3
Squat 185 x3
Bench 225 W/ Slingshot x23
Squat 225 W/ Reverse Blue Bands from the top of rack x13
Dead From 3rd Pin
225 W/Reverse Blue Bands (Bands Anchored to J-Hooks as High Up As They Go) x25
225 No Reverse Blue Bands x10
Chris had some idea to do this challenge today.I didn't mind. doesn't look like much but we are all lacking on the GPP. I felt like a crossfitter for a minute. Nice change of pace and an easy way to get back into training I think we all took too much time off recently. I felt energized and ready to go from my "deload" week. I use quotations because a deload should be some active recovery, soft tissue work and maybe even a little imbalance correction, but instead I sat around and did nothing. I did take in the Detroit Lions strength and conditioning conference last weekend which was great. I drove about 30 hours in 3 days so my hips and hip flexors felt awesome (sarcasm). Also as a side note to myself, do not use the new mountain dew kick start before training. Got a deal at 7-11 so I thought I would try it and it sucks. Felt no effect I get from a monster or a red bull and it tasted like rhinoceros piss. Admittedly I knew the caffeine content was a little lower, but I figured I would feel something. I did not.
"Reading a couple of books does not make you a specialist. You have to read, re-read, and then re-read again, practice what you read and eliminate the elements that don't work and utilize the ones that do. Oh and did I mention you have to go out and read some more? At 64 I am still learning, still training, still practicing and still reading."
-Louie Simmons
Monday, March 4, 2013
Training 2/28/13
Squat Day @ The Gym
Warm-up
Band Resisted Supine Leg Raises x10 Each Side
Band Resisted Supine Hip Abduction x10 Each Side
Hip Bridges x10
Hip Flexor Stretch 10 Secs Each Side
Completed Circuit 2X
Squat
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
Added Reverse Blue Bands
225
1x8
1x10
Attempted some other stuff after squatting and just felt like I blew my load so I cut it off. Overall not a bad squat day. 455 is a recent PR and Chris challenged me to get some extra sets of 225 with the reverse bands on because he uses the same template for benching and it works. Not a bad idea, but again out of gas. Gotta ratchet up the GPP even more and maybe try to get a few years younger... should help. I'm gonna take a few days off, been feeling really fatigued lately. Hopefully the time off helps. I rarely HAVE to deload because I generally take almost too much time off. Well see if it helps.
"I get tired when I have to walk a straight line, cause the devils pouring drinks and his daughter needs a ride."
-Hank Williams III (From The Song Wild And Free)
Not a training quote, just one of my favorites to help describe my life.
Warm-up
Band Resisted Supine Leg Raises x10 Each Side
Band Resisted Supine Hip Abduction x10 Each Side
Hip Bridges x10
Hip Flexor Stretch 10 Secs Each Side
Completed Circuit 2X
Squat
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
Added Reverse Blue Bands
225
1x8
1x10
Attempted some other stuff after squatting and just felt like I blew my load so I cut it off. Overall not a bad squat day. 455 is a recent PR and Chris challenged me to get some extra sets of 225 with the reverse bands on because he uses the same template for benching and it works. Not a bad idea, but again out of gas. Gotta ratchet up the GPP even more and maybe try to get a few years younger... should help. I'm gonna take a few days off, been feeling really fatigued lately. Hopefully the time off helps. I rarely HAVE to deload because I generally take almost too much time off. Well see if it helps.
"I get tired when I have to walk a straight line, cause the devils pouring drinks and his daughter needs a ride."
-Hank Williams III (From The Song Wild And Free)
Not a training quote, just one of my favorites to help describe my life.
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