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