Squat Day @ X-Factor
W/U
Foam Roll
Open Gate 2x10 Each
Box Squat
Bar 2x5
135 x2
135 x2
225 8x2
BB Row
185
5x5
Band Pull Aparts
Monster MB (Elitefts Green Band)
4x25
DB Grip
20's
3xF Each
Skipped all my lower assistance work today. My left glute is so messed up I can barely get out of bed and I have no idea why. I would normally blame it on the plane pull I did last weekend but it started hurting the morning of. My squat felt good from a technique stand point but there was no speed and no "pop" off the box. Felt good to get back under the bar though, Been too long since I squatted and I have been dead lifting too much lately.
"I live off a motto that says, 'yesterday is history, tomorrow is a mystery'. I have goals and agendas. Where ever I'll be tomorrow, that's where I'll be."
-Vanilla Ice
A true poet.
Sunday, November 30, 2014
Training 11/28/2014
Press Day @ X-Factor
Hang Snatch
95
8x1
IGUG pace
Standing OH Press
Bar 2x10
95 x8
135 x3
95 2x10
95 x8
DB Bench
75's
1x12
1x6
1x8
A1 Chest Supported DB Row (on Bench @ Lowest Incline)
45's
4x15
A2 Standing SA Band Resisted Tricep Extension
Monster MB (Elitefts Green)
3x12 Each
MB Slams
18lb Dynamax ball
3x10
Pretty good day overall. Skipped my bulgarian split squats because of my bum glute strain, and the OH press felt heavy as hell. Other than that, I at least got some blood flowing and it was a good day training with two good homeboys.
"What I've realized over the years is that I have some pretty good friends."
-Anthony Kiedis
Hang Snatch
95
8x1
IGUG pace
Standing OH Press
Bar 2x10
95 x8
135 x3
95 2x10
95 x8
DB Bench
75's
1x12
1x6
1x8
A1 Chest Supported DB Row (on Bench @ Lowest Incline)
45's
4x15
A2 Standing SA Band Resisted Tricep Extension
Monster MB (Elitefts Green)
3x12 Each
MB Slams
18lb Dynamax ball
3x10
Pretty good day overall. Skipped my bulgarian split squats because of my bum glute strain, and the OH press felt heavy as hell. Other than that, I at least got some blood flowing and it was a good day training with two good homeboys.
"What I've realized over the years is that I have some pretty good friends."
-Anthony Kiedis
Thursday, November 27, 2014
Training 11/27/2014
Thanksgiving Deadlift Day @ VSU
Dead (Conventional)
135 x5
135 x5
185 x5
225 x3
275 x1
315 x1
365 x1
405 x1
435 x1
465 2x DNF
Had em off the ground a little ways both times. Technique still needs work. I am getting too far out in front of myself.
A1 SLDL
135
1 x10
1 x15
2 x10
A2 Lat Pulldown (Palms Facing)
120
4 x10
B1 Bent Over DB Flyes
10lb DB x10
15lb DB 2x15
B2 DB Hammer Curls
25's
1 x15
2 x10
Not as good a day as I had hoped, but it felt good to get some decent weight in my hands. I am hoping the foundation has been laid for a good few months of training and a great meet.
"It is not the beauty of a building you should look at; its the construction of the foundation that will stand the test of time."
-David Allan Coe
Dead (Conventional)
135 x5
135 x5
185 x5
225 x3
275 x1
315 x1
365 x1
405 x1
435 x1
465 2x DNF
Had em off the ground a little ways both times. Technique still needs work. I am getting too far out in front of myself.
A1 SLDL
135
1 x10
1 x15
2 x10
A2 Lat Pulldown (Palms Facing)
120
4 x10
B1 Bent Over DB Flyes
10lb DB x10
15lb DB 2x15
B2 DB Hammer Curls
25's
1 x15
2 x10
Not as good a day as I had hoped, but it felt good to get some decent weight in my hands. I am hoping the foundation has been laid for a good few months of training and a great meet.
"It is not the beauty of a building you should look at; its the construction of the foundation that will stand the test of time."
-David Allan Coe
Training 11/24/2014
Press Day @ The GYM
CG Incline Press
Bar 2x 10
95 2x 4
135 x4
185 x4
225 3x 4
A1 Contours U-Shaped Seated Pulldown Machine
2 Plates
3x15
A2 DB Shrugs
70's Standing 1x 15
Seated 2x 15
Yellow Bicep Curl Machine
35 LB Stack
2x10
2x8
Horrible waste of caffeine today. It felt good to get the blood flowing after taking too much time off, but I still feel like I'm not making any progress and I am too inconsistent. Although it was a crappy day, I have found a local meet to do in February only a few months away so this waste of time opens up the first official day of training camp.
"In baseball, my theory is to strive for consistency, not to worry about the numbers. If you dwell on statistics you get shortsighted, if you aim for consistency, the numbers will be there at the end."
-Tom Seaver
True for power lifting as well.
CG Incline Press
Bar 2x 10
95 2x 4
135 x4
185 x4
225 3x 4
A1 Contours U-Shaped Seated Pulldown Machine
2 Plates
3x15
A2 DB Shrugs
70's Standing 1x 15
Seated 2x 15
Yellow Bicep Curl Machine
35 LB Stack
2x10
2x8
Horrible waste of caffeine today. It felt good to get the blood flowing after taking too much time off, but I still feel like I'm not making any progress and I am too inconsistent. Although it was a crappy day, I have found a local meet to do in February only a few months away so this waste of time opens up the first official day of training camp.
"In baseball, my theory is to strive for consistency, not to worry about the numbers. If you dwell on statistics you get shortsighted, if you aim for consistency, the numbers will be there at the end."
-Tom Seaver
True for power lifting as well.
Training 11/14/2014
Bench @ X-Factor
Bar 2x 10
135 x 10
185 x 10
225 x 10
225 x 12
275 x 4
A1 Blast Strap Rows
BW
1x10
1x12
1x10
A2 Blast Strap Pushup
BW
1x6
1x8
1x10
SA Standing DB OH Press
30's x10 Each
40's x10 Each
50's 1x6 Each
1x8 Each
B1 Band Pressdowns (Elitefts Version of Purple) 4x25
B2 Face Pulls (Elitefts Version of Purple) 4x25
B3 Tate Curls (Elitefts Version of Monster MB) 4x12 Each
Conditioning Circuit
18 LB Dynamax MB Slams x10
15-20 Yard Sprint x3
Not a great day of pressing, I really have to get my bench back ASAP. Great day for assistance work though. I actually did a little conditioning as well so I would expect Jesus to come back any day now.
"When you think about it, the end of the world is a little bit like death: We all know it's going to come eventually, and as we get older, we feel we see the signs more and more distinctly."
-John Hodgman
Bar 2x 10
135 x 10
185 x 10
225 x 10
225 x 12
275 x 4
A1 Blast Strap Rows
BW
1x10
1x12
1x10
A2 Blast Strap Pushup
BW
1x6
1x8
1x10
SA Standing DB OH Press
30's x10 Each
40's x10 Each
50's 1x6 Each
1x8 Each
B1 Band Pressdowns (Elitefts Version of Purple) 4x25
B2 Face Pulls (Elitefts Version of Purple) 4x25
B3 Tate Curls (Elitefts Version of Monster MB) 4x12 Each
Conditioning Circuit
18 LB Dynamax MB Slams x10
15-20 Yard Sprint x3
Not a great day of pressing, I really have to get my bench back ASAP. Great day for assistance work though. I actually did a little conditioning as well so I would expect Jesus to come back any day now.
"When you think about it, the end of the world is a little bit like death: We all know it's going to come eventually, and as we get older, we feel we see the signs more and more distinctly."
-John Hodgman
Saturday, November 8, 2014
Training 11/8/2014
Dead Lift @ The GYM
Foam Roll
Piriformis Stretch
Ab Pulldowns 2x15
Rack Pulls (2nd from the lowest)
135 2x2
225 2x2
275 2x2
315 2x2
365 2x2
405 4x2
A1 SL Bulgarian Split Squats
BW 3x6 Each
A2 HS OH Row Machine
1 Plate Each Side
3x15
Standing SA DB Shrug
110
2x10 Each
Great day today. I actually got a little sleep and I feel like a new man. Back is smoked from the high volume (for me at least), but I feel good we got it done.
"I'm not affected by violence the way some people are. I don't know why, but I enjoy that intensity."
-Paul Walker
Foam Roll
Piriformis Stretch
Ab Pulldowns 2x15
Rack Pulls (2nd from the lowest)
135 2x2
225 2x2
275 2x2
315 2x2
365 2x2
405 4x2
A1 SL Bulgarian Split Squats
BW 3x6 Each
A2 HS OH Row Machine
1 Plate Each Side
3x15
Standing SA DB Shrug
110
2x10 Each
Great day today. I actually got a little sleep and I feel like a new man. Back is smoked from the high volume (for me at least), but I feel good we got it done.
"I'm not affected by violence the way some people are. I don't know why, but I enjoy that intensity."
-Paul Walker
Training 11/4/2014
Squat @ VSU
Lowest Plyo Box
135 x5
185 x5
225 x3
255 x3
275 x3
285 x3
315 x3
Standing SA DB Row
(Fat Grip DB's)
85
2x8 Each
Smoked today as far as my exhaustion level goes, but it felt good to get back into it with no hip pain. I can't do anything about my lack of sleep right now, but my stretching and rest seems to have helped my hip.
"When I get my heart rate up, I get good exercise and I think it's good for a lot of things, plus it's not hurting my hips right now."
-Mike Ditka
Hearrrrrrrd Dat Coach!
Lowest Plyo Box
135 x5
185 x5
225 x3
255 x3
275 x3
285 x3
315 x3
Standing SA DB Row
(Fat Grip DB's)
85
2x8 Each
Smoked today as far as my exhaustion level goes, but it felt good to get back into it with no hip pain. I can't do anything about my lack of sleep right now, but my stretching and rest seems to have helped my hip.
"When I get my heart rate up, I get good exercise and I think it's good for a lot of things, plus it's not hurting my hips right now."
-Mike Ditka
Hearrrrrrrd Dat Coach!
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