Training 4/30/13

Squat @ "The Laugh"
W/U
Hang Snatch
Bar x3
95 x1
95 3x2

Box Squat (Metal Box And 25# Bumper)
Bar x4
135 x4
185 x4
225 x4
275 x4
315 x4

Power Squat Machine
(Back To Machine)
1 Plate Each Side x6

Facing Machine
1 Plate Each Side x4
70 LBS Each Side x4
105 Each Side x4

MB Shot Throws
14# MB
2x5 Each

Volume was really low but I still got a god session in. Thanks to about a 4 day crappy diet binge, 55% felt about like 85% so that needs to be fixed. The  power squat machine is one I have never used before but I like it and will do it more. Even though it loads the shoulders its still like a poor mans pit shark (belt squat) in that I can literally sit back until Im about to fall and really isolate the muscles I need to squat with. Need to add more MB shot throws they are great for both power and GPP. Had it today from a testicle stand point, just no energy. Better than nothing.

"Nobody ever defended anything successfully, there is only attack and attack and attack some more."
-General George S. Patton


Late Morning
Treadmill Walking
20 Minutes
Incline 10
Speed 2.1
Lower Body Stretching

Training 4/27/13

Bench @ The Gym
W/U
Treadmill Walking
Incline 10
Speed 2.1
18 Minutes

Bench
Bar x10
Bar x10
135 x5
185 x3
225 x1
275 x1
Added Sling Shot
315 x1
365 x1
405 x1
435 xDNF

3-Board
315 x5
365 x3
405 x3
455 x1

Trying to see where I'm at. Happy with 405 for right now. Didn't lose as much as I thought.

“Victory belongs to the most persevering.”
- Napoleon

Training 4/25/13

Upper Assistance @ "The Laugh"

Speed Bench
Bar x15
Bar x10
135 x5
185 x3
225 6x3 Alt Grips

DB Pushup
35's
1x10
2x6

HS SA Row Machine (Standing)
3 Plates Each Side x8 Each
3 Plates and 1 Quarter Each Side
2x6 Each
1x8 each

A1 Rope Pressdowns
50 LB Weight Stack
4x10

A2 SA DB Side Raise
30
4x6 Each

HS Seated Preacher Curl Machine
35 LB Plate
SA 2x5 Each 5 Sec Eccentric

Felt fatigued today but overall not too bad of a day. I traditionally get my feet wet after taking some time off with a ligjt upper body day... probably more mental at this point than anything. I took almost a week off because I got a weird low back tweak from bending over and spent the last few days sitting in my chair at home or work feeling miserable. It was weird, I must be getting old. I felt it until after bench this morning but hopefully its gone.


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

Training 4/19/13

Upper Assistance @ Boost

Floor Press
Bar x15
Bar x15
Bar x10
135x5
185x5
225x5
225x5
275x3
275x2

SA HS Row Machine (Standing)
2 Plates x10
3 Plates x8
3 Plates and 1 Quarter 2x5 Each

Med Ball Wall Presses
15 LB x25
20 LB 2x20

Face Pulls HS Row Machine SA Handles (Separate Stacks)
35x10
42.5x8
50 2x6

Tate Curls HS Row Machine SA Handles (Separate Stacks)
27.5
3x8 Each

OK day, really fatigued due to being tired and cutting my carbs WAAAAAY down.


"Take calculated risks. 
That is quite different from being rash."
-George S. Patton

Training 4/18/13

Squat @ "The Laugh"

W/U
Power Shrugs
135 x5
225
4x3

Box Squat (Metal Box W/25 LB Bumper)
135x1
185x1
225x1
245x1
275x1
295x1
315x1
335x1
365x1
385x1
405x1

45 Degree Hyper
BW 2x12
W/Plate 2x12

Felt great today. Cleaned up the diet pretty well this week and I have been sleeping better and feel much better during training. Probably could have pushed it a little past 405, but I wanted to keep my technique good and it stayed close to perfect (or as perfect as I get) until there.

"Sometimes standing for what you believe, means standing alone."
- Jamey Jasta (Hatebreed from the song Honor Never Dies on The Divinity Of Purpose)

Training 4/15/13

Upper Assistance Day @ Clark
W/U
Concept 2 500m

HS Incline Bench DB Press (Single Arm)
70's
4x6 Each

A1 Gravitron
Stack 245
5 Sec Eccentrics
2x5
1x4
No Eccentric
1x8

A2 Gravitron Dips
Stack 245
4x10

Nautilus Mid-Row Machine
185 x8
170 2x10

Cable Y Raises
65 lbs
3x8

E-Z Curl Bar Bicep Curls
60 lbs
5 Sec Eccentrics
3x5

Didn't have much of a plan today, but I think I still benefited from the session. I really just wanted to get some pulling in and hit some weak points. Mainly I wanted to keep my heart rate up. As of the time I trained, I think I have had less than 10G of carbs since I woke up at 4AM, so I knew I wasn't going to hit a PR bench today anyway even if i had spotters and good equipment (which I don't).

"Basic heavy barbell movements are what the strongest, biggest men of the past century have used to get that way. Assistance exercises are merely the things these men do in the gym after they've Trained, while they're resting."
-Mark Rippetoe

Everything Rippetoe writes is solid gold, this article was from T-nation posted this morning. Obviously not a good day for me to post it since my whole "training" today was sissy assistance work, but either way, its the best article I have read in a while.

Training 4/13/13

Squat day @ The Gym

W/U
Open Gate Hip Mobility x10 Each
SSB x5
Hip Flexor Stretch x15 Secs Each

SSB x5
Hip Flexor Stretch x15 Secs Each

SSB x5
Hip Flexor Stretch x15 Secs Each

SSB Squat
155 x3
205 x3
245 x3
265 x3
295 x3
315 x3
335 x3
315 x3
295 x3
245 x3

Rack Pulls (Conventional)
Bottom Pin
135 x3
225 x1
275 x1
315 x1
365 x1
405 x1
455 xDNF (had it off pins but got away from me in front. Haven't pulled anything heavy and conventional in a while so Ill take it)

A1 BB Shrugs W/Grizzlys
315
3x6
1x10

A2 Band Resisted Lateral Steps
Doubled Up Purple Band
4x10 Each Direction

Gripper
2 Plates
3x25

Tabata Stair Stepper
4 Minutes

Pretty good day. Been sidelined with the worst headache I have ever had that will not go away for about 4 days. I finally said screw it I have had too much time off and trained anyway, after warm up it was either gone or I ignored it. SSB felt much better today, but I am still unsure of why the weight feels so much heavier than it should. All I can figure is my low back must still be a weakness. Anything over 295 had little issues but everything under felt perfect. I think my entire "core" is a weakness right now. Time to step up the assistance work. I am happy that I did not think it would go as good as it did and I salvaged a pretty good training session.

"If you wait for a day to train when you feel good, you'll lift about twice a year. Those days are rare. Your mind plays tricks on you. Learn to ignore it and keep training."
-John Broz

One of my favorite quotes of all time. I probably say this to myself at least twice a week.

Training 4/10/13

Morning
Foam Roll
Treadmill
Incline Walking
Speed 2.1
Incline 10 for 11 Minutes
Incline 6 for 4Minutes
Hip Flexor Stretch 2x20 Secs Each
Static Stretch W/Strap
Lying Hamstring x20 Secs Each
Lying Hip Abduction x20 Secs Each
Figure 4 Lying on Back x20 Secs Each
2x Each Leg


Evening
Foundation Day @ The Gym

Bench
Bar x10
Bar x10
135 3x20
225 1x20 W/Sling Shot

HS Iso-Lateral Press Machine


Seat as low as possible
1 plate each side
4x15

Tiller Shrugs
80
4x20

Standing DB OH Press
20's
4x20

Leg Press Machine
1 Plate Each Side
4x20

French Press Machine
60 4x15

Yellow Curl Machine
4x10

Ab Crunch Machine
1x10
25 LB Plate

Not a terrible day, shout out to Monster Energy Drink for fueling the training session. Nice to get some reps in and get a sweet bodybuilder pump. Abs almost cramped after one set again. I still think something is wrong as I have never had ab problems like that in my life. I guess Ill try some more direct work soon and see what happens. Tomorrow starts my official diet. Im admittedly worse than a fat girl when it comes to falling off the wagon any yo yo dieting. Just gotta tighten up a little bit. 


“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” 
- Edward Stanley

Dinner tonight was a blue bell french vanilla ice cream and A&W Root Beer float.

Training 4/08/13

Upper Assistance @ Clark

Incline Bench
Bar x10
Bar x10
135 x6
185 x4
225 3x4
275 x1
225 x4

Smith Machine CG Pushup
Bottom x10
1st Rung x10
2nd Rung x10
3rd Rung x10

Nautilus Seated Row Machine
245 (stack)
3x6

Felt fatigued today, and the place started filling up about 11 so I timed my training wrong. These douchebags stood so close to me I felt like were dating and I could barely do pushups. I made some real dick gestures and  sighed loudly while staring at them, but of course all three were on their iphones stripping off their ACU's and adjusting their gloves to bench 185 for quarter reps. Not a great day for anything, just pissed off for some reason.



"My bed isn't made, I'm tired, I haven't slept well for two weeks. I haven't been laid in a month. I don't have a girlfriend. I have a warrant for my arrest."
-Layne Staley 

I guess things could always be worse.
R.I.P. Layne

Training 4/6/13

Today I ran 6 sprints. They were done at a sprint and then walk back, turn, and sprint again pace. I have gained some weight this month due to terrible diet and inconsistent training. I feel good, but the sprints were embarrassingly slow. If my calculations are right they were about 40 yards, maybe a touch under. GPP has been a weakness for as long as I can remember. FIX IT!

"Running is real and relatively simple…but it ain't easy."
-Mark Will-Weber

Heeeeaaaaaaaaaarrrrd dat!

Training 4/05/13

Squat @ The Gym
W/U
Band Resisted Leg Raises 2x10 each
Band Resisted Hip Abduction 2x10 each
Hip Bridges 2x10
Hip Flexor Stretch 2x10 Seconds Each
Sumo Squats x5

Box Jumps 2x5
About a 15 inch box (Black Bench)

SSB Squat
Bar 2x2
155 x2
205 x2
245 x2
295 x2
335 2x2
335 x1
385 x1

SSB Good Mornings
155
6x3

Band Resisted Lateral Steps
Purple Band (Doubled Up)
3x10 each

Tabata Stair Stepper
4 sets (2 minutes)
Left Quad Cramping

Not a great day, but I feel like I still got something done. I was smoked by the time the good mornings were done. Still a combination of bad sleep, bad diet, not enough GPP and soft tissue work. Squat felt better than last time even though production was about the same for the SSB. Gotta get it together.

"Don't dig your grave with your own knife and fork." 
-English Proverb

I've dug about 3 feet of my grave lately.

Training 4/1/2013

Morning
Foam Roll
Stretch With Strap (Hams, hips, figure 4, hip flexors, 2 x each leg)
Treadmill 10 minutes
Speed 2
Incline 10

Afternoon
Bench day @ The Gym
Bar x10
Bar x10
135 4x20

HS Iso-Lateral Press Machine
Seat as low as possible
1 plate each side
4x15

Tiller Shrugs
80 lbs
4x20

Standing DB OH Press
15's
4x20

French Press Machine
60 x20
50 2x20

HS Bicep Curl Machine
35 LB plate
3x10

One of the guys has shoulder problems so we are getting lots of light weight volume in. Who cares, I can probably use it. Ill hit a floor press later in the week and still get some ME work in. We moved quickly so I definitely got something out of the training session.



"You always get a special kick on opening day, no matter how many you go through. You look forward to it like a birthday party when you're a kid. You think something wonderful is going to happen."
-Joe Dimaggio

Training 3/31/13

Dead @ The Gym
W/U
Hip Mobility (Open Gate) x 10 Each
Hip Flexor Stretch
Sumo Squats x5
Power Jumps 2x5
Hang Snatch
Bar x3
95 2x2

Sumo Rack Pulls
Bottom Pin
135 x3
185 x3
225 x2
275 x1
315 x1
365 4x1
Switched to overhand grip for the 365 sets.

My sumo has always sucked, although I should be perfect for it with short arms and legs. I still cannot figure out why it is so weak unless my hips really are THAT bad. Speaking of hips I cannot seem to shake this nagging right hip irritation since I got back from Michigan. I may be the only person to get injured while sitting on an Amtrak train. I am also going to slowly work some snatching back into my workout. Today was just a small sample for a warm up. I was trying not to rip my immobile shoulders out of socket by getting TOO crazy.

A1 Walking Lunges (trail leg straight) 3x6 each BW (use DB next time)

A2 BB Shrugs
275 3x10

Today felt pretty good even though all my numbers suck. I am slowly getting back into the swing of things. Still don't feel like myself as far as training goes, but Im getting there.

"Today we celebrate the day that Jesus did the greatest dead lift of all time."
-D.J. Bognar (Easter 2008)

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