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.
   
 

Training 5/21/13

Squat @ Boost
W/U
Pushed Sled 25 Yards
MB Toss 12LB MB 2x5

Squat
Bar x5
135 x2
185 x2
225 x2
245 x2
275 x2
295 x2
315 x2
335 x2
365 x1

A1 Seated Row Machine (forgot weight) 4x 
  
A2 Face Pulls (SA Cable Machine Handles) 4x

Crunched on time so that was it. I had one session on Friday at the Gym that I didn't even log. Training has been dog shit lately and I cant figure out why. Squat actually felt better today and I was thinking about working up to 405 for a double, but I got my weird glute cramp that happens sometimes when I hit my 365 for a single. I thought the dry needling last year might have taken care of it, but it is officially back. The good news is technique felt better and the soft tissue work coupled with the stretching seems to be working. Got a little more volume in which was nice.


“Even if you fall on your face, you’re still moving forward.”
 -Victor Kiam 

I  Don't know who you are Victor, but you speak the truth.
 
 
  
 

Training 5/15/13

Squat @ Boost
W/U
Snatch off blocks
bar x3
bar x3
65 x3
85 3x3
105 x2

Squat
bar x3
135 x3
185 x3
225 x3
275 x3
315 x3
335 x2
365 x1

Not a terrible day. I really want to improve my Olympic lifting and even though the weight is light, I'm gettting some more reps in at its feeling better. This project is a crawl, crawl, crawl, walk, and maybe never run. Squat felt Ok, knee hurt again and I am convinced its a lack of mobility, too much bodyweight, and not a good enough warmup. I was crunched on time and the last rep felt and looked like dog shit. I attempted the stupidest most worthless GHR from power lift I have ever tried to use. I could not even get into the right position to complete one rep.

"There are few things graven in stone, except that you have to squat or you're a pussy."
-Mark Rippetoe

Training 5/14/13

Conditioning Circuit @ "The Gym"
W/U
Bench
Bar x15
Bar x15
Bar x15

Circuit;
Bench 135 x20 W/SS

HS Uni-Lateral Press/Row Machine
Press 1 Plate Each Side x20

Tiller Shrugs (rounds 1 and 3) x20
Tiller Flyes (rounds 2 and 4) x25

French Press Machine x20

Yellow Bicep Curl Machine x15

Leg Press Machine
2 Plates Each Side x20

Completed Circuit 4x with 3-4 minutes rest between each round

 

"The circuit training program along with a healthy clean diet is the way to excellent results."-Lee Haney

aaahhhhhhhh, what results are we talking about?

Training 5/11/13

Lower Body @ "The Gym"
SSB Squat
Dont even remember what I did for a warm up. I worked up to somewhere in the mid 200's and cut it off after about 3 sets of triples. I have never had any knee pain from squatting in my life and I somehow tweaked it and it begin hurting progessively worse every set.

Rack Pulls (conventional)
last pin
135 x1
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 xDNF

Horrible day. Cut it off and went home. I have always been able to train, workout, whatever, and cut out the problems of the outside world. For some reason lately I cannot clear my head while training and it is really starting to worry me. I havent considered myself mentally weak in years, but Im starting to feel that way.

 

"Mental toughness is to physical as four is to one."-Bobby Knight

Training 05/09/13

Squat @ “The Laugh”

Hang Snatch Bar x5

Sumo Squats x5

Completed W/U 2x Each

Box Squat (Metal Box W/25 LB Bumper)

Bar x5

Bar x5

135 x3

185 x3

225 x3

275 x3

295 x3

315 x3

365 x1

365 x1

365 x1

Gravitron Pullups

Stack (245) x5

230 x4

215 x3

200 x2

45 Degree Hyper

w/Plate

1x6

1x10

1x12

Not a horrible day. Squat is starting to feel a little bit better, but the weight still isnt there. I think at this point its just a matter of getting used to handling more than 315 regardless of who I have or dont have to spot. I really think I just havent been going heavy enough or consistent enough lately. Posterior chain IS slowly getting stronger which is a positive.

"There is no failure except in no longer trying."
-Elbert Hubbard

I guess by that logic my squat numbers are not a failure right now.

Training 5/08/13

Press Day @ "The Gym"
Bench
Bar x10
Bar x10
135 x5
185 x5
225 x5
Added Slingshot
275 x8
275 x10
295 x10

Football Bar Push Press
1 Plate Each Side
5x3

Band Circuit
Face Pulls (Purple) x25
SA Press Downs (Purple) x25 Each
Pull Aparts (Black Monster Mini) x25
SA Bicep Curl (Standing on Black Monster Mini) x25 Each
Completed Circuit 3x

Not a bad day, didnt plan on benching but it felt good. I wanted to get some sets with 315 but I was having trouble getting it out of the rack by myself and all I had was two kids to spot.



“A throne is only a bench covered with velvet.”
-Napoleon Bonaparte


What about a bench covered in black vinyl little fella?

Training 5/7/13

Warm Up
Walked to track
A-skips x10-15 yardsTo
Lateral Steps x10 Each
Close Gate x10 Each
Jog 100 Meters

100 Meter Build-ups x3

Totally out of shape, but I am happy that I started with three, didnt get injured, and have something to build on.


"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory."
-Gandhi

Today was definitely a small accomplishment. Also probably the only time I would ever quote Gandhi.

Training 5/6/13

Tiller Strength Circuit @ The Gym
Bench 135 x20
HS Seated Press Machine 1 Plate Each Side x20
Tiller Shrugs x20
French Press Machine x15
Yellow Bicep Curl Machine x15
Leg Press 1 Plate Each Side x20
Completed Circuit 2x (about 2 minutes of rest between circuits)

DB Row (Standing) 115 LBS
1x5
2x3
(Lower Weight To Get More Reps Next Time)

Plate Grip
10's
3 x15 Seconds Each Side

I was mentally prepared (sort of) to try and hit a big squat today, but apparently I missed the text that said we were training at 1600, so I showed up at 1615 and was surprised to see the guys there. Oh well, I still got the blood pumping.

"Obstacles are things a person sees when he takes his eyes off his goal."

-E Joseph Cossman   

Goal re-adjustment time!

Training 5/3/13

Early Morning (Before Breakfast)
Treadmill Walking
Incline 10
Speed 2.1
26 Minutes

Mid Morning (After Breakfast)
Front Squat
Bar x5
Bar x5
95 x5
135 x3
185 x1
Switched to Zercher Squat
135
4x3

Dead
Sumo
135 x3
185 x3
225 x1
275 x1
315 x1
365 xDNF
Switched to Conventional
365 xDNF
365 x1 (Almost Lost @ Grip)

HS Leg Press Machine
4 Plates Each Side
2x20
Moved Seat Up 1 Notch
1x18
1x20

Looking at the sets, reps, and numbers I should be furious because they were weaker than my 6 year old should be doing, but I'm not that mad. Ive been exhausted all week for some reason and I was happy that I gutted it out today. I am trying to focus more on some weight loss so hopefully I achieved my goal. I woke up hungry and hit the treadmill while fasting then I only had 2 eggs and 4 strips of bacon before training. It is entirely possible that my front squat is that weak, but I doubt it. I switched to Zercher because it felt like shit. The dead was actually a little improvement for my sumo from last time. The bar felt like it had oil on it and I had no chalk or anything so hopefully my dead hasn't fallen off. I'm gonna try to get some sleep and rebound for next week.

"No one can make you feel inferior without your consent."
 - Eleanor Roosevelt

Today the barbell was granted consent!