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.
Wednesday, July 24, 2013
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.
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.
Friday, July 19, 2013
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
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.
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
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.
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.
-Jordana Brewster
Don't know who this is but good quote, except what is cardio?
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."
|
Don't know who this is but good quote, except what is cardio?
Saturday, July 13, 2013
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.
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
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.
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.
Tuesday, July 9, 2013
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.
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.
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