Squat Day @ Boost
W/U
Walking Lunges x6 Each Leg
MB Slams x10 (10 lb)
2x
Open gate x10 Each
Box Squat
Bar x3
Bar x3
135 x3
185 x3
225 x3
275 x2
315 x1
365 x1
405 2x1
SLDL
225 2x6
Horrible. My right leg caved in on the last 405 worse than it ever has that I can remember. I have some weird hip issues and I need to work on my mobility terribly. It has been disappointing couple of weeks as far as my squat is concerned. My head just wasn't in it today. I am not sure what to do from here. I feel like I am at the mentally weakest I have ever been and I cannot seem to block out the outside BS from training.
“Most people have the will to win, very few have the will to prepare to win.”
-Bobby Knight
Friday, August 30, 2013
Wednesday, August 28, 2013
Training 8/28/13
Bench Day @ Boost
W/U
SA DB Hang Snatch
15LB DB x6 Each Arm
30LB DB x6 Each Arm
40LB DB x6 Each Arm
CG Floor Press
Bar 2x10
135 x4
185 x4
225 x4
275 x1 (Hit J-Hook)
275 3x3
300 x4
HS Row Machine (Standing)
3 Plates and a 25
4x8
A1 TRX Tricep Extension
2x6
A2 TRX Bicep Curl (to chest)
2x8
A3 DB Rear Delt Swings (on bench)
55LB DB 2x15
Treadmill Sprints (Hurricane Training Category 1 (Rooney))
Incline 5
Speed 5
x2 Seconds
Speed 6.3
x10 Seconds
Speed 6.1
4x10 Seconds
This round was purely experimental, I probably need to push it closer to at least 7, even with my short stride. I got a weird pain/irritance in my right knee and hip undoubtedly from these stupid 40 dollar shoes I am wearing that feel weird on the right side just from walking. I think my beginning heart rate was over 120 so I forgot about that for right now and just rested as needed (60-90 seconds).
Pretty good day. I got a weird/unexpected burst of energy before my last set of bench that lasted through the training. Not sure what it was but Ill take it.
"Passion is energy. Feel the power that comes from focusing on what excites you."
-Oprah Winfrey
That sounds racist.
W/U
SA DB Hang Snatch
15LB DB x6 Each Arm
30LB DB x6 Each Arm
40LB DB x6 Each Arm
CG Floor Press
Bar 2x10
135 x4
185 x4
225 x4
275 x1 (Hit J-Hook)
275 3x3
300 x4
HS Row Machine (Standing)
3 Plates and a 25
4x8
A1 TRX Tricep Extension
2x6
A2 TRX Bicep Curl (to chest)
2x8
A3 DB Rear Delt Swings (on bench)
55LB DB 2x15
Treadmill Sprints (Hurricane Training Category 1 (Rooney))
Incline 5
Speed 5
x2 Seconds
Speed 6.3
x10 Seconds
Speed 6.1
4x10 Seconds
This round was purely experimental, I probably need to push it closer to at least 7, even with my short stride. I got a weird pain/irritance in my right knee and hip undoubtedly from these stupid 40 dollar shoes I am wearing that feel weird on the right side just from walking. I think my beginning heart rate was over 120 so I forgot about that for right now and just rested as needed (60-90 seconds).
Pretty good day. I got a weird/unexpected burst of energy before my last set of bench that lasted through the training. Not sure what it was but Ill take it.
"Passion is energy. Feel the power that comes from focusing on what excites you."
-Oprah Winfrey
That sounds racist.
Sunday, August 25, 2013
Training 8/25/13
Dead Day @ Boost
W/U
Glute Bridges x15
Prone Row x15
2x Each
Snatch (Off Lowest Blocks)
Bar x3
65 x2
95 x2
115 x2
135 x1 (Technique Bad)
Dead
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
475 x1
Technique never felt perfect, back rounding off too much, but this is still a PR. I was shooting for 500 today, but I think it will come. If I can manage another good technique day, I should be ok for 5.
A1 Good Mornings
135 3x5
A2 BB Row
135 3x8
Blew my load during dead and had nothing
HS Leg Press Machine
6 Plates total x25
8 Plates total x20
10 Plates total x16
"You're never beaten until you admit it"
-General George Patton
W/U
Glute Bridges x15
Prone Row x15
2x Each
Snatch (Off Lowest Blocks)
Bar x3
65 x2
95 x2
115 x2
135 x1 (Technique Bad)
Dead
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
475 x1
Technique never felt perfect, back rounding off too much, but this is still a PR. I was shooting for 500 today, but I think it will come. If I can manage another good technique day, I should be ok for 5.
A1 Good Mornings
135 3x5
A2 BB Row
135 3x8
Blew my load during dead and had nothing
HS Leg Press Machine
6 Plates total x25
8 Plates total x20
10 Plates total x16
"You're never beaten until you admit it"
-General George Patton
Friday, August 23, 2013
Training 8/23/13
Squat Day @ Boost
W/U
MB Side Throws 8 Each Side
Leg Swings 10 Each Side 10 Times Each
2 X
Squat No Box
Bar x6
Bar x6
135 x2
185 x2
225 x2
275 x2
315 x2
365 2x2
Cut it off. Absolutely disgusted with myself today. I fell like crap. headache, tired, mentally weak. For some reason I did not drive on. I fell like a huge vag and I am disgusted... Technique did feel pretty good though.silver lining.
"There's no such thing as bad weather, just soft people."
-Bill Bowerman
Amen brother Bill.
W/U
MB Side Throws 8 Each Side
Leg Swings 10 Each Side 10 Times Each
2 X
Squat No Box
Bar x6
Bar x6
135 x2
185 x2
225 x2
275 x2
315 x2
365 2x2
Cut it off. Absolutely disgusted with myself today. I fell like crap. headache, tired, mentally weak. For some reason I did not drive on. I fell like a huge vag and I am disgusted... Technique did feel pretty good though.silver lining.
"There's no such thing as bad weather, just soft people."
-Bill Bowerman
Amen brother Bill.
Training 8/21/13
Press Day @ Boost
OH Press
Bar x6
Bar x6
95 x3
135 x3
155 x3
185 x2
155 5x3
SA DB Press
75 lbs
4x8 Each
A1 HS Row Machine (Standing)
3 Plates
4x6
A2 SA Cable Pressdowns (Simultaneously)
35 Each Side
4x10
Bicep Curls
4x6
"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall
That truly was a mediocre training session.
OH Press
Bar x6
Bar x6
95 x3
135 x3
155 x3
185 x2
155 5x3
SA DB Press
75 lbs
4x8 Each
A1 HS Row Machine (Standing)
3 Plates
4x6
A2 SA Cable Pressdowns (Simultaneously)
35 Each Side
4x10
Bicep Curls
4x6
"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall
That truly was a mediocre training session.
Monday, August 19, 2013
Training 8/19/13
Squat @ Boost
W/U
Open Gate x10 Each
Box Jump (Lowest Plyo Box) x3
Repeated 3 X
Squat
135 x2
185 x2
225 x2
275 x2
315 4x4
A1 TRX Fat Man Row
1x15
2x12
A2 KB Swing
32 KG KB
3x10
E-Z Curl Bar
25's
3x6 Slow Curls
Salvaged a decent day although I was gonna squat heavier. Technique felt absolutely horrible today, which is why I cut it off at 315 and did some reps. Ill squat heavier later in the week.
"At 28, you need recovery time after training."
-Eric Shanteau
W/U
Open Gate x10 Each
Box Jump (Lowest Plyo Box) x3
Repeated 3 X
Squat
135 x2
185 x2
225 x2
275 x2
315 4x4
A1 TRX Fat Man Row
1x15
2x12
A2 KB Swing
32 KG KB
3x10
E-Z Curl Bar
25's
3x6 Slow Curls
Salvaged a decent day although I was gonna squat heavier. Technique felt absolutely horrible today, which is why I cut it off at 315 and did some reps. Ill squat heavier later in the week.
"At 28, you need recovery time after training."
-Eric Shanteau
Training 8/18/13
GPP Day @ Boost
Push Sled With One Plate
4x Length of Turf.
I admittedly had too much beer last night and feel like a sissy. Today was a wasted training day but considering how many I wasted when I was younger, I guess Ill take it.
"It's not the drinking to be blamed, but the excess."
-John Selden
Piss off
Push Sled With One Plate
4x Length of Turf.
I admittedly had too much beer last night and feel like a sissy. Today was a wasted training day but considering how many I wasted when I was younger, I guess Ill take it.
"It's not the drinking to be blamed, but the excess."
-John Selden
Piss off
Training 8/16/13
Lower Body Day @ Boost
Needed to get some squatting in but just like the rest of the week, felt like crap and tired for some reason. Time to increase the caffeine intake I guess.
W/U
Open Gate x10 Each
Jump Shrugs 135 x3
Completed 2x
Jump Shrugs
185 3x3
225 3x3
Seated Double Cable Row (Pulldown Bar)
72.5 x12
80 3x10
CII Rower
300 M 1:19
Rest 90 Secs
1:19
Rest 90 Secs
1:42
Dog Crap Today... except jump shrugs seemed good.
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot."
-Mark Ripptoe
I don't know why this quote has the word faggot spelled wrong and I don't know if it is really a Rippetoe quote or not, but I like it!
Needed to get some squatting in but just like the rest of the week, felt like crap and tired for some reason. Time to increase the caffeine intake I guess.
W/U
Open Gate x10 Each
Jump Shrugs 135 x3
Completed 2x
Jump Shrugs
185 3x3
225 3x3
Seated Double Cable Row (Pulldown Bar)
72.5 x12
80 3x10
CII Rower
300 M 1:19
Rest 90 Secs
1:19
Rest 90 Secs
1:42
Dog Crap Today... except jump shrugs seemed good.
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot."
-Mark Ripptoe
I don't know why this quote has the word faggot spelled wrong and I don't know if it is really a Rippetoe quote or not, but I like it!
Training 8/15/13
Bench @ "The Gym"
Bar x10
Bar x10
135 2x3
185 x3
225 x3
275 x1 (Wrap Came Undone)
Added Slingshot
315 x3
365 x1
405 x1 (Shaky)
425 x1 (Shaky)
455 xDNF
I was jacked up today to get a session in with the Tillers. But everything over 365 felt shaky and awful. Probably the fact that my CNS is not used to anything over 365 lately and I'm usually asleep by the time we were lifting. Anyway, no excuses. Note to self, kept pressing bar back into rack. REMEMBER TO PRESS OUT TOWARDS THE WEIGHTS.
"He that is good for making excuses is seldom good for anything else."
-Benjamin Franklin
Bar x10
Bar x10
135 2x3
185 x3
225 x3
275 x1 (Wrap Came Undone)
Added Slingshot
315 x3
365 x1
405 x1 (Shaky)
425 x1 (Shaky)
455 xDNF
I was jacked up today to get a session in with the Tillers. But everything over 365 felt shaky and awful. Probably the fact that my CNS is not used to anything over 365 lately and I'm usually asleep by the time we were lifting. Anyway, no excuses. Note to self, kept pressing bar back into rack. REMEMBER TO PRESS OUT TOWARDS THE WEIGHTS.
"He that is good for making excuses is seldom good for anything else."
-Benjamin Franklin
Wednesday, August 14, 2013
Training 8/14/13
Squat Day @ Boost
Supposed to squat today. Got busy and feel like crap for some reason. Decided to use our new tactical trainers and get a quick complex in.
No Weight
Bent Over Row x5
Front Squat x5
OH Press x5
Front Squat x5
Completed 2x
Added 1 Plate Each Side
Bent Over Row x5
Front Squat x3
OH Press x3
Front Squat x3
90 Seconds Rest
Completed 3x
Nost sure if I am really fatigued or this is really a smoker but either way at least I got something out of it.
"It does not matter how slowly you go, as long as you do not stop."
-Confucious
Supposed to squat today. Got busy and feel like crap for some reason. Decided to use our new tactical trainers and get a quick complex in.
No Weight
Bent Over Row x5
Front Squat x5
OH Press x5
Front Squat x5
Completed 2x
Added 1 Plate Each Side
Bent Over Row x5
Front Squat x3
OH Press x3
Front Squat x3
90 Seconds Rest
Completed 3x
Nost sure if I am really fatigued or this is really a smoker but either way at least I got something out of it.
"It does not matter how slowly you go, as long as you do not stop."
-Confucious
Monday, August 12, 2013
Training 8/12/13
Bench Day @ Boost
W/U
Med Ball Chest Passes
12 lb Ball
3x10
Woodway
Speed 2.3
Incline 10
20 Minutes
HR stayed about 142
Suppose to bench today but felt horrible. Just really zapped and fatigued. Weekend caught up to me. Sadly the weekend was just horrible sleep patterns and bad diet, not partying all night like it used to be. I have been kicking around the idea of getting am Omegawave ECG but I don't think I need one since I can tell I am only getting about 1 day a week where I feel good.
"God may forgive your sins, but your nervous system won't."
-Alfred Korzybski
W/U
Med Ball Chest Passes
12 lb Ball
3x10
Woodway
Speed 2.3
Incline 10
20 Minutes
HR stayed about 142
Suppose to bench today but felt horrible. Just really zapped and fatigued. Weekend caught up to me. Sadly the weekend was just horrible sleep patterns and bad diet, not partying all night like it used to be. I have been kicking around the idea of getting am Omegawave ECG but I don't think I need one since I can tell I am only getting about 1 day a week where I feel good.
"God may forgive your sins, but your nervous system won't."
-Alfred Korzybski
Saturday, August 10, 2013
Training 8/10/13
Dead Lift Day @ Boost
Last night I was supposed to dead lift. I warmed up did some MB Throws and worked up to 315 and then cut it off. I felt absolutely horrible despite taking Thursday off. I need to get more sleep. The good news is I will soon. The bad news is it's because my contract will be ending.
W/U
Open Gate x10 Each
Hang Power Shrug 135 x6
Completed 3x
Dead
135 x3
185 x3
225 x3
275 x2
315 x2
365 x1
405 5x1
495 xDNF
A1 Front Squat
135 2x5
185 x3
I suck at front squatting
A2 HS OH Row Machine
2 Plates
1x5
1x3
1x5
HS Leg Press Machine
3 plates and a 25 each side x20
5 Plates and a 25 each side
1x16
1x12
Face Pulls
(SA Handle Cable Machine)
50 Each Handle
3x10
Glad I waited to train. Did much better today. Technique felt awful. I went for broke on the last one and I got it off the floor. I should have got it, but it got out in front of me too much. Same problem I had all day. Ill take it though. 500 should be right around the corner.
"Set your goals high, and don't stop till you get there."
-Bo Jackson
Last night I was supposed to dead lift. I warmed up did some MB Throws and worked up to 315 and then cut it off. I felt absolutely horrible despite taking Thursday off. I need to get more sleep. The good news is I will soon. The bad news is it's because my contract will be ending.
W/U
Open Gate x10 Each
Hang Power Shrug 135 x6
Completed 3x
Dead
135 x3
185 x3
225 x3
275 x2
315 x2
365 x1
405 5x1
495 xDNF
A1 Front Squat
135 2x5
185 x3
I suck at front squatting
A2 HS OH Row Machine
2 Plates
1x5
1x3
1x5
HS Leg Press Machine
3 plates and a 25 each side x20
5 Plates and a 25 each side
1x16
1x12
Face Pulls
(SA Handle Cable Machine)
50 Each Handle
3x10
Glad I waited to train. Did much better today. Technique felt awful. I went for broke on the last one and I got it off the floor. I should have got it, but it got out in front of me too much. Same problem I had all day. Ill take it though. 500 should be right around the corner.
"Set your goals high, and don't stop till you get there."
-Bo Jackson
Training 8/7/13
Press Day @ Boost
Caffeine
OH Press
Bar x5
Bar x5
95 x3
95 x3
135 x3
135 x3
155 x3
185 xDNF
SA DB Bench
75's
1x6
1x6
1x8
Band Pull Aparts
Orange Band (Purple Jump Stretch)
4x15
Just didn't have it today.I don't know if its sleep, money, marital or what but lately I've had next to nothing during training.
"There are six components of wellness: proper weight and diet, proper exercise, breaking the smoking habit, control of alcohol, stress management and periodic exams."
-Kenneth H. Cooper
Sounds like yuppie medical propaganda to me.
Caffeine
OH Press
Bar x5
Bar x5
95 x3
95 x3
135 x3
135 x3
155 x3
185 xDNF
SA DB Bench
75's
1x6
1x6
1x8
Band Pull Aparts
Orange Band (Purple Jump Stretch)
4x15
Just didn't have it today.I don't know if its sleep, money, marital or what but lately I've had next to nothing during training.
"There are six components of wellness: proper weight and diet, proper exercise, breaking the smoking habit, control of alcohol, stress management and periodic exams."
-Kenneth H. Cooper
Sounds like yuppie medical propaganda to me.
Training 8/6/13
Squat Day @ "The Laugh"
W/U
Open Gate x10 Each
Box Squat
Bar x5
Bar x5
135 x3
185 x3
225 x3
275 x3
315 x3
365 x1
405 4x1
A1 HS Low Row Machine
2 Plates x8
2 Plates and 1 25# Plate 3x7
A2 BB Good Morning
135
4x6
Ran out of time, but good day today. I cant complain, I am kind of glad I took yesterday off to recover. Sucks getting old.
"Work consists of whatever a body is obliged to do. Play consists of whatever a body is not obliged to do."
-Mark Twain
Starting to feel like work lately.
W/U
Open Gate x10 Each
Box Squat
Bar x5
Bar x5
135 x3
185 x3
225 x3
275 x3
315 x3
365 x1
405 4x1
A1 HS Low Row Machine
2 Plates x8
2 Plates and 1 25# Plate 3x7
A2 BB Good Morning
135
4x6
Ran out of time, but good day today. I cant complain, I am kind of glad I took yesterday off to recover. Sucks getting old.
"Work consists of whatever a body is obliged to do. Play consists of whatever a body is not obliged to do."
-Mark Twain
Starting to feel like work lately.
Training 8/5/13
GPP @ Boost
Woodway
20 Minutes
Speed 2.3
Incline 10
CII Rower
Machine Setting 6
300M 1:16
Rest 90 Seconds
300M 1:18
Rest 90 Seconds
300M 1:26
Rest 90 Seconds
300M 1:24
Horrible day today. I was supposed to actually train, but I felt like crap from a CNS stand point so I made it a GPP day. Didn't feel much better than if I would have trained.
"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie
Woodway
20 Minutes
Speed 2.3
Incline 10
CII Rower
Machine Setting 6
300M 1:16
Rest 90 Seconds
300M 1:18
Rest 90 Seconds
300M 1:26
Rest 90 Seconds
300M 1:24
Horrible day today. I was supposed to actually train, but I felt like crap from a CNS stand point so I made it a GPP day. Didn't feel much better than if I would have trained.
"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie
Saturday, August 3, 2013
Training 8/3/13
Bench Day @ Boost
Pin Presses (Pins on 3)
Close Grip
Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x3
Added Slingshot
315 2x3
335 x3
335 x2 Hit J-Hooks
335 x3
Switched to regular bench
385 x3
Woodway
Incline 10
Speed 2.3
15 Minutes
Horrible day, not even worth a quote.
Pin Presses (Pins on 3)
Close Grip
Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x3
Added Slingshot
315 2x3
335 x3
335 x2 Hit J-Hooks
335 x3
Switched to regular bench
385 x3
Woodway
Incline 10
Speed 2.3
15 Minutes
Horrible day, not even worth a quote.
Training 8/2/13
Squat @ "The Laugh"
W/U
Open Gate 2x10 Each
Sumo Squats x10
Hip Flexor Stretch 2x15 Secs Each
Squat
Bar x5
Bar x5
135 x5
185 x5
225 x3
275 x3
315 x3
315 x3
335 x3
335 x1 (Glute Cramp)
SLDL
135 x8
225 x6
275 x 1 DNF
Y-Bar Ancient Seated Row Machine
3 Plates x8
3 Plates and 1 25 3x8
Not a good day at all. Super fatigued.
"Fatigue is the best pillow."
- Benjamin Franklin
W/U
Open Gate 2x10 Each
Sumo Squats x10
Hip Flexor Stretch 2x15 Secs Each
Squat
Bar x5
Bar x5
135 x5
185 x5
225 x3
275 x3
315 x3
315 x3
335 x3
335 x1 (Glute Cramp)
SLDL
135 x8
225 x6
275 x 1 DNF
Y-Bar Ancient Seated Row Machine
3 Plates x8
3 Plates and 1 25 3x8
Not a good day at all. Super fatigued.
"Fatigue is the best pillow."
- Benjamin Franklin
Training 7/31/13
Upper Assistance Day @ Boost
W/U
Caffeine
MB Ab throw downs x10
Walking Lunges x6 Each
Snatch Grip High Pull
65 x4
95 2x3
115 x3
135 2x3
155 x3
Floor Press
Bar 2x10
135 x5
185 x5
225 x5
245 2x5
275 x5
BB Row
135 x8
185 2x5
DB Hammer Curls
SA 30's x8 Each
SA 35's x8
DA 40's x6
Concept II Rower
Setting; 6
300M 1:30
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:21
"I don't care what you USED to bench."
-Anonymous
W/U
Caffeine
MB Ab throw downs x10
Walking Lunges x6 Each
Snatch Grip High Pull
65 x4
95 2x3
115 x3
135 2x3
155 x3
Floor Press
Bar 2x10
135 x5
185 x5
225 x5
245 2x5
275 x5
BB Row
135 x8
185 2x5
DB Hammer Curls
SA 30's x8 Each
SA 35's x8
DA 40's x6
Concept II Rower
Setting; 6
300M 1:30
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:17
Rest 2 Minutes
300M 1:21
"I don't care what you USED to bench."
-Anonymous
Thursday, August 1, 2013
Training 7/28/13
Squat @ Boost
W/U
Bar x5
Bar x5
Box Squat (Lowest Plyo Box)
135 x3
185 x 3
225 x2
275 x1
315 x1
365 x1
405 x1
425 x1
455 x1
SA DB Row (Standing)
100#
1x10 each
1x6 Each
1x3 Right 1x6 Left
Even though I didn't get a lot of volume in today, my purpose was to see truly where I am at in my squat. It has sucked lately and I wanted to go to failure and I almost did. Good day for me though. A recent PR and something I can now base percentages on to dial in my training.
"Great victory requires great risk."
-Hera
Training without spotters is a great risk according to the NSCA, NASM, ACE, ETC,ETC
W/U
Bar x5
Bar x5
Box Squat (Lowest Plyo Box)
135 x3
185 x 3
225 x2
275 x1
315 x1
365 x1
405 x1
425 x1
455 x1
SA DB Row (Standing)
100#
1x10 each
1x6 Each
1x3 Right 1x6 Left
Even though I didn't get a lot of volume in today, my purpose was to see truly where I am at in my squat. It has sucked lately and I wanted to go to failure and I almost did. Good day for me though. A recent PR and something I can now base percentages on to dial in my training.
"Great victory requires great risk."
-Hera
Training without spotters is a great risk according to the NSCA, NASM, ACE, ETC,ETC
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