Dead @ Boost
W/U
Open Gate x10 Each
Squats x10 each
2x
Box Jumps
Lowest Box
3x5
Snatch Grip High Pulls
95 2x3
115 2x3
Too much pulling with the arms, don't feel explosive today.
Deficit Sumo Dead Lift
Reverse Purple Band
225 2x3
275 2x3
315 2x3
365 2xDNF
The 365 was getting kicked way out front of me. I could have muscled it back but I'm not that dedicated to it today. I wanted to work some speed and see if I could pull from a deficit with decent technique.
A1 Good Morning
95 x6
115 x6
135 x6
A2 Smith Machine Fat Man Rows
4th Rung x3
HS Low Row Seated Machine 100 Lbs Each Stack
2x6
"I have a love interest in every one of my films: a gun."
-Arnold Schwarzenegger
Saturday, November 30, 2013
Wednesday, November 27, 2013
Training 11/23/13
Squat Day @ Boost
W/U
Spidermans
Squat
135 x5
185 x5
225 2x5
275 2x4
Smith Machine Fat Man Rows
4th Rung
3x5
Felt better than last week
Cut it off there, talked too much and running out of time. Hip felt much better than last week though.
"Peace is a journey of a thousand miles and it must be taken one step at a time."
-Lyndon B. Johnson
So is strength... and letting my hip heal.
W/U
Spidermans
Squat
135 x5
185 x5
225 2x5
275 2x4
Smith Machine Fat Man Rows
4th Rung
3x5
Felt better than last week
Cut it off there, talked too much and running out of time. Hip felt much better than last week though.
"Peace is a journey of a thousand miles and it must be taken one step at a time."
-Lyndon B. Johnson
So is strength... and letting my hip heal.
Training 11/26-27/13
Press Day @ The gym
Bar x10
Bar x10
135 x10
135 x10
Added Slingshot
185 3x10
Paramount Row Machine
1 Plate Each Side
3x15
French Press Machine 80 LBS
3x15
HS Curl Machine
2 25's
3x10
11/27/13
Assistance Day @ Boost
Woodway
2.3 Speed
Incline 8.5
15 Minutes
Cut it off after that, so hungry when I started that I felt like I was gonna pass out so screw it. Gotta get it together.
"Thanksgiving, man. Not a good day to be my pants."
-Kevin James
Bar x10
Bar x10
135 x10
135 x10
Added Slingshot
185 3x10
Paramount Row Machine
1 Plate Each Side
3x15
French Press Machine 80 LBS
3x15
HS Curl Machine
2 25's
3x10
11/27/13
Assistance Day @ Boost
Woodway
2.3 Speed
Incline 8.5
15 Minutes
Cut it off after that, so hungry when I started that I felt like I was gonna pass out so screw it. Gotta get it together.
"Thanksgiving, man. Not a good day to be my pants."
-Kevin James
Tuesday, November 19, 2013
Training 11/19/13
Assistance Day @ Boost
W/U
Woodway
Incline 9
Speed 2.3
21 Minutes
A1 Seated HS Row Machine Seat on12
4 plates Each Side
5x5
A2 Band Resisted Lateral Steps
Black Monster Mini Band
5x10 Each
Standing SA DB Side Raise 30 LB DB 1x8 Each
Keiser SA Side Raise
15 lbs x5 Each
17.5 Lbs 2x5 Each
Didn't get everything done today I wanted to, but I cut it off as I feel emaciated. I didn't have time to eat lunch cause I got all OCD about the clutter in our house and spent all afternoon cleaning that up and grading papers. Not disappointed though, I still sacked up and made it through some heavy rowing and direct shoulder work (which I rarely ever do). I'll definitely take that seeing as how I haven't had enough food today to fill a chicken.
"Once you have to start counting calories, it takes away from the joy of eating."
-Mireille Guiliano
Amen sister... or brother... whoever.
W/U
Woodway
Incline 9
Speed 2.3
21 Minutes
A1 Seated HS Row Machine Seat on12
4 plates Each Side
5x5
A2 Band Resisted Lateral Steps
Black Monster Mini Band
5x10 Each
Standing SA DB Side Raise 30 LB DB 1x8 Each
Keiser SA Side Raise
15 lbs x5 Each
17.5 Lbs 2x5 Each
Didn't get everything done today I wanted to, but I cut it off as I feel emaciated. I didn't have time to eat lunch cause I got all OCD about the clutter in our house and spent all afternoon cleaning that up and grading papers. Not disappointed though, I still sacked up and made it through some heavy rowing and direct shoulder work (which I rarely ever do). I'll definitely take that seeing as how I haven't had enough food today to fill a chicken.
"Once you have to start counting calories, it takes away from the joy of eating."
-Mireille Guiliano
Amen sister... or brother... whoever.
Monday, November 18, 2013
Training 11/18/13
Assistance Day @ Boost
W/U
Hill Sprints
Fire Hydrant to Fence x1
Fire Hydrant to Top Of Hill x1
Didn't have it today!
A1 DB Bench 50's 4x10 (pec tear/strain/whatever still letting me know its there, but better than last week)
A2 HS Front Lat MTS Pulldown (Double Arm)
90 Each Side 4x6 Each Arm
W/U
Hill Sprints
Fire Hydrant to Fence x1
Fire Hydrant to Top Of Hill x1
Didn't have it today!
A1 DB Bench 50's 4x10 (pec tear/strain/whatever still letting me know its there, but better than last week)
A2 HS Front Lat MTS Pulldown (Double Arm)
90 Each Side 4x6 Each Arm
Shrugs
135 x10
225 2x20
275 1x8 1x7
Crunches on Ab Board
1x10
1x2 Then Cramp
I hope something is wrong with me because I have been getting ab cramps when doing any direct work after 1-2 sets for a while now. I guess its possible that I could be that soft, but I hope not.
Supposed to condition today, but I promised the wife I would be home for dinner and the ab cramp threw me off. I'll do it tommorrow, story of my life. Training by myself is getting more difficult. Props to anybody that can do it.
"Great men are like eagles, and build their nest on some lofty solitude."
-Arthur Schopenhauer
Just not while training.
Thursday, November 14, 2013
Training 11/14/13
Squat Day @ Boost
W/U
Foam Roll
Stretch IT Band
Stretch Hip Flexor
Glute Bridges x10
Sumo Squat MB OH Throw From Ground
2x5
10lb ball
Squat
bar 2x5
135 x5
185 x5
225 2x5
275 x4
Weird knee pain to match my hip pain. Everything burning and killing me today, but other than my nagging injuries, squat felt great. Still a successful day because I am working on my two goals after my meet debacle, which is sinking my squat lower than I ever have on EVERY rep and getting more volume in. Im gonna take my time and work 5's until I am able to match week 1 of the 5/3/1 and then take it from there.
Reverse Green Band Dead Off Arms (lowest peg on olympic rack)
135 x3
225 x3
315 6x3
A1 Green Band AB Pullsdowns (On Olympic Rack P/U Bar)
4x15
A2 Green Band Face Pulls
4x15
Smith Machine Fat Man Rows
4th Rung
2x5
WORK THESE FOR A WHILE... PULLUP STRENGTH HORRIBLE
Upper Body Erg
Level 5 (stay here)
Tabata
2 minutes... smoked
Despite that fact that I feel my age, injuries, and time off, today was a good day. I am taking steps in the direction I need to in order to fix some big problems I have and I feel like today was my first "real" day back. Felt good to get a barbell on my back and in my hands.
"To admit you want to have a comeback means you have to admit you weren't what you were supposed to be. You dropped below your own standard."
-Marilyn Manson
Obvious quote but applies to me anyway. I have dropped below my own standard. Well put by a guy who wears women's clothes.
W/U
Foam Roll
Stretch IT Band
Stretch Hip Flexor
Glute Bridges x10
Sumo Squat MB OH Throw From Ground
2x5
10lb ball
Squat
bar 2x5
135 x5
185 x5
225 2x5
275 x4
Weird knee pain to match my hip pain. Everything burning and killing me today, but other than my nagging injuries, squat felt great. Still a successful day because I am working on my two goals after my meet debacle, which is sinking my squat lower than I ever have on EVERY rep and getting more volume in. Im gonna take my time and work 5's until I am able to match week 1 of the 5/3/1 and then take it from there.
Reverse Green Band Dead Off Arms (lowest peg on olympic rack)
135 x3
225 x3
315 6x3
A1 Green Band AB Pullsdowns (On Olympic Rack P/U Bar)
4x15
A2 Green Band Face Pulls
4x15
Smith Machine Fat Man Rows
4th Rung
2x5
WORK THESE FOR A WHILE... PULLUP STRENGTH HORRIBLE
Upper Body Erg
Level 5 (stay here)
Tabata
2 minutes... smoked
Despite that fact that I feel my age, injuries, and time off, today was a good day. I am taking steps in the direction I need to in order to fix some big problems I have and I feel like today was my first "real" day back. Felt good to get a barbell on my back and in my hands.
"To admit you want to have a comeback means you have to admit you weren't what you were supposed to be. You dropped below your own standard."
-Marilyn Manson
Obvious quote but applies to me anyway. I have dropped below my own standard. Well put by a guy who wears women's clothes.
Monday, November 11, 2013
Training 11/11/13
Veterans Day Assistance Work @ Boost
W/U
Walk to hill at Wilfong and Oak Lake
Hill Sprints
From Fire Hydrant to Fence
3x (that extra 25ish yards to the fence killed me!)
90 secs rest
A1 DB Bench 50's 2x8 45's 2x8 (pec tear/strain/whatever still hurting)
A2 HS Front Lat MTS Pulldown
SA 80 Each Side 2x6 Each
90 Each Side 2x6 Each Arm
Keiser Machine Single Arm Scarecrow
6 lbs
3x10 Each
Woodway
Speed 2.3
Incline 8.6
15 minutes
So F$%^ing Boring
"Reject your sense of injury and the injury itself disappears."
-Marcus Aurelius
W/U
Walk to hill at Wilfong and Oak Lake
Hill Sprints
From Fire Hydrant to Fence
3x (that extra 25ish yards to the fence killed me!)
90 secs rest
A1 DB Bench 50's 2x8 45's 2x8 (pec tear/strain/whatever still hurting)
A2 HS Front Lat MTS Pulldown
SA 80 Each Side 2x6 Each
90 Each Side 2x6 Each Arm
Keiser Machine Single Arm Scarecrow
6 lbs
3x10 Each
Woodway
Speed 2.3
Incline 8.6
15 minutes
So F$%^ing Boring
"Reject your sense of injury and the injury itself disappears."
-Marcus Aurelius
Sunday, November 10, 2013
Training 11/10/13
Whatever Day @ Boost
W/U
Woodway
20 Minutes
Incline 8.5
Speed 2.3
Tabata Upper Body Ergometer
Level 8
2 Minutes
I know its suppose to be 4 minutes but my forearms starting cramping up. Start with a lower resistance next time and move faster.
Green Band Resisted Shrugs (standing on it shoulder width)
2x10
Today was just a day to get the blood pumping as I feel like crap. I am supposed to be focusing on tightening up my diet and losing weight right now, but the last couple of days my diet has made me feel like crap.
"Moderation is actually the flip side of dieting, that is, imposed deprivation."
-Victoria Moran
W/U
Woodway
20 Minutes
Incline 8.5
Speed 2.3
Tabata Upper Body Ergometer
Level 8
2 Minutes
I know its suppose to be 4 minutes but my forearms starting cramping up. Start with a lower resistance next time and move faster.
Green Band Resisted Shrugs (standing on it shoulder width)
2x10
Today was just a day to get the blood pumping as I feel like crap. I am supposed to be focusing on tightening up my diet and losing weight right now, but the last couple of days my diet has made me feel like crap.
"Moderation is actually the flip side of dieting, that is, imposed deprivation."
-Victoria Moran
Thursday, November 7, 2013
Training 11/7/13
Assistance Day @ Boost
W/U
Woodway
20 Minutes
Incline 8.5
Speed 2.5
Snatch Grip High Pulls From a Hang
95 3x4
145 x2
Elbows are screaming. Not feeling it today. I feel like a hitter in a slump. Can't seem to wrap my mind around training. I gotta try getting up early and doing it before my head starts spinning with stuff. It makes me feel bad for all those times I ran my mouth about Prince Fielder this season. I feel ya big man. I also have tried to clean up a little and cut my calories down some now that the meet is over. I think that is affecting me too. I got some good advice from reading Wendler's new book this week. He mentioned something about realizing that you are gonna have bad months and meets and stuff and you have to sack up and persevere (I'm paraphrasing), but it made me feel good to think this last few months may hopefully just be an anomaly and not the end of my career! Nice to know I am not alone in my struggles.
"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging."
-Hank Aaron
Training 11/5/13
Assistance Day @ Boost
W/U
Woodway
20 Minutes
Incline 8
Speed 2.3
A1 HS Row Machine
3 Plates each side 4x6
3 Plates and 1 quarter each side 1x6
.
A2 Band Resisted Lateral Steps
Black Mini-Band
4x10 Each Direction
B1 Lifewise Eccentric Pulldowns 2x5 about 175
B2 Lifewise Eccentric Tricep Extension Machine 2x5 about 200
B3 Lifewise Eccentric Curl Machine 2x5 about 75
For these I let the air out of the machine and then eccentrically loaded them up. I tried to hold the handles isometrically and added weight until the machine forced me to move trying as hard as I could to hold the weight in place. These aint no joke.
CII Rower
300M AFAP x3
60 Second Break
Hit the wall on the 3rd one. As always I feel out of shape.
"The conditioning and the lifestyle changes you have to make to remain a healthy athlete are what molded me into what I am today."
-John Cena
One man's PED's are another man's lifestyle choices as Frederick Douglass used to say.
W/U
Woodway
20 Minutes
Incline 8
Speed 2.3
A1 HS Row Machine
3 Plates each side 4x6
3 Plates and 1 quarter each side 1x6
.
A2 Band Resisted Lateral Steps
Black Mini-Band
4x10 Each Direction
B1 Lifewise Eccentric Pulldowns 2x5 about 175
B2 Lifewise Eccentric Tricep Extension Machine 2x5 about 200
B3 Lifewise Eccentric Curl Machine 2x5 about 75
For these I let the air out of the machine and then eccentrically loaded them up. I tried to hold the handles isometrically and added weight until the machine forced me to move trying as hard as I could to hold the weight in place. These aint no joke.
CII Rower
300M AFAP x3
60 Second Break
Hit the wall on the 3rd one. As always I feel out of shape.
"The conditioning and the lifestyle changes you have to make to remain a healthy athlete are what molded me into what I am today."
-John Cena
One man's PED's are another man's lifestyle choices as Frederick Douglass used to say.
Sunday, November 3, 2013
Training 11/3/13
Hill Runs
Corner of Oak Lake and Wilfong
Took me about 12 seconds to "sprint" the big hill at the corner by Boost.
I sprinted 4x and took about 90 seconds between sprints.
Definitely out of shape, but it felt good to get back to some physical activity.
Need to keep doing these and monitor progress.
"If given a choice, running hill sprints is my preferred method of conditioning. It taxes the lungs, legs, and most importantly, your mind. You get a big enough hill and you’ll grow a big enough pair of balls after a year of running it. Three to four workouts a week on a big hill, done over the course of a year, will change your body and your mind."
-Jim Wendler
Corner of Oak Lake and Wilfong
Took me about 12 seconds to "sprint" the big hill at the corner by Boost.
I sprinted 4x and took about 90 seconds between sprints.
Definitely out of shape, but it felt good to get back to some physical activity.
Need to keep doing these and monitor progress.
"If given a choice, running hill sprints is my preferred method of conditioning. It taxes the lungs, legs, and most importantly, your mind. You get a big enough hill and you’ll grow a big enough pair of balls after a year of running it. Three to four workouts a week on a big hill, done over the course of a year, will change your body and your mind."
-Jim Wendler
Meet Recap 10/26/13
SPF Meet Recap @ Brute Strength Gym Norfolk, VA
Tuesday before meet (10/22);
Warmed up and did some light pressing 185 for sets of 3 (just a few) because I am stupid and tried to eeek out every last pound of my bench the last few weeks and I think I tore or strained a pec. I think it is just a strain because both pecs hurt. Anyway worked up to 185, felt it a little, but said a prayer that it would be OK by meet time. Did some rowing on the HS machine light sets of 15-20 and did some gun show eccentrics with our new hydraulic machines.
Week leading up to the meet I foam rolled, stretched, and took epsom salt baths almost every day. Don't feel greatly prepared, but still the strongest I've ever been.
Meet Recap;
As always, nervous about squat as it is my worst lift. Opener was 425 I thought I smoked it, but got red-lighted as a bit too high. Continued with my plan of 465 on the next one. 1st mistake. Everyone told me I was like less than an inch high so I get up to 465 and same thing. Now I'm mind Fu$%ing myself. Stayed at 465 and was determined to get it regardless of how low it was. Got to depth and on the way up my right knee buckled and I felt my hip that has been bothering me scream a little. I guess I did not roll/stretch/salt bath enough! Now I am completely out of the game and have bombed out on squats (which I said I was unsure how anyone does raw, but I did it). So after spending hundreds of dollars on hotel, wraps, belt, food, entry fee, gas, etc, etc. I opted to pay the $50 crossover fee to do a push/pull. 2nd mistake. Felt like a million bucks warming up and smoked everything, not feeling the pec problem at all. Went up for my opener at 325 and killed it. 2nd attempt 375, didn't even make it to my chest before my pec felt like I got stabbed. Told the guy to take it and continued my depression. By now I have been there about 6 hours and they still had another flight of bench after mine. Called the wife to come up, mulled over whether I still wanted to dead or not, realized there was no point to it and left. Last time I pulled with a pec tear it killed. I was glad I did after I sat down and relaxed because it was so sore I wanted to cry (left side).
Learned a lot, felt like an idiot, and hopefully it will not happen again. I think that I have never considered myself a mental midget but this entire year has been one death after another and the week before the meet my contract with the Army was canceled. I think it has all affected me and my training more than I am willing to admit. I did not feel well prepared and pray I will never compete like that again.
Sunday was the $50 donation to WWP plane pull. That was awesome pulled a Skyraider 75 FT in 36 seconds. Salvaged something of this weekend. I would definitely do that again as it was awesome. Also it saved me from having to recap the meet to everyone I know because they just want to ask about the plane pull!
Tuesday before meet (10/22);
Warmed up and did some light pressing 185 for sets of 3 (just a few) because I am stupid and tried to eeek out every last pound of my bench the last few weeks and I think I tore or strained a pec. I think it is just a strain because both pecs hurt. Anyway worked up to 185, felt it a little, but said a prayer that it would be OK by meet time. Did some rowing on the HS machine light sets of 15-20 and did some gun show eccentrics with our new hydraulic machines.
Week leading up to the meet I foam rolled, stretched, and took epsom salt baths almost every day. Don't feel greatly prepared, but still the strongest I've ever been.
Meet Recap;
As always, nervous about squat as it is my worst lift. Opener was 425 I thought I smoked it, but got red-lighted as a bit too high. Continued with my plan of 465 on the next one. 1st mistake. Everyone told me I was like less than an inch high so I get up to 465 and same thing. Now I'm mind Fu$%ing myself. Stayed at 465 and was determined to get it regardless of how low it was. Got to depth and on the way up my right knee buckled and I felt my hip that has been bothering me scream a little. I guess I did not roll/stretch/salt bath enough! Now I am completely out of the game and have bombed out on squats (which I said I was unsure how anyone does raw, but I did it). So after spending hundreds of dollars on hotel, wraps, belt, food, entry fee, gas, etc, etc. I opted to pay the $50 crossover fee to do a push/pull. 2nd mistake. Felt like a million bucks warming up and smoked everything, not feeling the pec problem at all. Went up for my opener at 325 and killed it. 2nd attempt 375, didn't even make it to my chest before my pec felt like I got stabbed. Told the guy to take it and continued my depression. By now I have been there about 6 hours and they still had another flight of bench after mine. Called the wife to come up, mulled over whether I still wanted to dead or not, realized there was no point to it and left. Last time I pulled with a pec tear it killed. I was glad I did after I sat down and relaxed because it was so sore I wanted to cry (left side).
Learned a lot, felt like an idiot, and hopefully it will not happen again. I think that I have never considered myself a mental midget but this entire year has been one death after another and the week before the meet my contract with the Army was canceled. I think it has all affected me and my training more than I am willing to admit. I did not feel well prepared and pray I will never compete like that again.
Sunday was the $50 donation to WWP plane pull. That was awesome pulled a Skyraider 75 FT in 36 seconds. Salvaged something of this weekend. I would definitely do that again as it was awesome. Also it saved me from having to recap the meet to everyone I know because they just want to ask about the plane pull!
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