Training 3/26/2015

Deadlift @ VSU

W/U
Foam Roll
Glute Bridges x15
Side Lying Hip Abductions x15 Each
Caffeine

Sumo Dead Lift
135 2x3
185 x1
225 x1
275 x1
315 x1
365 xDNF

Box Squat
135 x6

Really not even a day worth recording, but I wanted to document this week as I have gone from zero to 100mph and I was trying to salvage a good sumo dead lift today. Last night took a lot out of me even though it was only two rounds. I am also starving, tired, and fatigued... but not to make excuses! I actually thought I was in store for a decent day and had enough caffeine to probably send me to the hospital but it just didn't happen. Ran out of steam on the deads and felt like I was about to catch a cramp or something on my one set of box squats. Time to take a day off and get ready for a big press day Saturday. 

"Depression begins with disappointment. When disappointment festers in our soul, it leads to discouragement."

-Joyce Meyer

Today's training has definitely allowed disappointment to fester in my soul...

Training 3/25/2014

GPP @ The GYM

Deadlift x8
Hang Cleans x6
OH Press x4
20 MB Bounces w/Partner
20 Tire Hits W/16 LB Sledge
2 Tire Flips
 x 2 Rounds

I used 135 the first round and did a high pull until the guys switched it to 95. Used 115 on the second round. Weight isn't too heavy I am just too big, tight, and immobile to rack a clean. Decided if you cant beat em, join em and gave up trying perfect hang clean technique to just do a swinging reverse curl like the rest of the guys. Still had the desired training effect. I was smoked after two rounds of this and it was good to get back out to see the homeboys at the GYM.

"It doesn't make much difference how the paint is put on as long as something has been said. Technique is just a means of arriving at a statement."

-Jackson Pollock

Training 3/24/2015

Press Day @ X-Factor
W/U Foam Roll

OH Press
Bar 2x10
95
2x3
135
4x3

Box Squat
135 x3
185 x3
240 3x3
Half as much volume as planned. Didn't feel good and just felt really loose, especially on box.

Close Grip SlingShot Bench Press
135 x6
225 3x6

A1 BB Row 
160 3x6

A2 45 Degree Hyper
Orange Band Resisted 3x8

Band Resisted Tate Curls
Mini-Band x15 Each
Elitefts Orange Band 2x6 Each

Slowly running out of gas this week and don't feel great. I put together a decent training session, but I am still nursing a pec strain and they both don't feel great. Squat was pretty good, just fatigued from the day before. I am trying to make up for lost time too much. I easily used to get away with no recovery time, now I am 32!

"Lost time is never found again."

-Benjamin Franklin

 
 

Training 3/23/2015

Squat @ VSU

W/U
Hip Mobility (Open Gate) x10 Each
Sumo Squats x10
Blue Band Pull Throughs x10
Green Band Ab Pulldowns x10
2x Each

Box Squat (12 Inch Box)
135 x2
185 x2
225 x2
275 x2
315 x2
350 x2

CG Floor Press
135 2x3
185 4x3
Cut it off after 4 sets due to still feeling slight pain in my pec.

Trap Bar Dead
295 8x1
Rested a little too long between some sets as I was coaching too.

A1 W-Bar Face Pulls
45 Lbs 
2x15
1x8

A2 Blue Band Pull Throughs
3x15 

Not a horrible day. Took a little too long as I kept getting distracted... by my job. I probably should have pushed my squat a little higher, but I still think its a recent PR as I don't have a 2RM box squat. Didn't feel 100% as these last couple days I have been groggy a little. Probably my diet as this last week has gone from bad to worse due to lack of money. Hello mcdoubles and 2 for $1 hot dogs at sheetz. Who says you need to eat organic to fuel performance!

"Everybody's got their poison, and mine is sugar."

-Derrick Rose

I bet at least he can afford REAL sugar!

Training 3/17/2015

Squat @ X-Factor

Box Squat
135 x5
185 x 3
225 x1
275 x1
315 x1
365 x1
405 x1

SS Bench
225
6x3

Dead
340 8x1
1 Minute Rest

A1 GHR
1x2
2x3

A2 Blast Strap Reverse Flyes
3x12
 
Good day. Hit a recent box squat PR with no hip/glute pain. Everything felt great. Still nursing my pec, so I took it easy on the DE benching. Deads went great although technique left a little to be desired as always.  GHR felt surprisingly good although it was really just a couple sets of a "trial" run as I haven't done them in forever.

"There are more things to alarm us than to harm us, and we suffer more often in apprehension than reality."
-Lucius Annaeus Seneca

Training 3/11/2015

Dead @ VSU

W/U
Fire Hydrants x8 Each
Spidermans x4 each

Sumo Dead Lift
OH Grip
135 2x3
185 2x3
225 x3
275 x2
315 x DNF (Lost @ Grip)
Swithed To Alt Grip
315 5x1
365 x1

A1 BB Row
135 3x8
185 1x5

A2 KB Swing
35 LB KB 4x15

No a horrible day back. My deload week has turned into like 2. Spring ball has been killing me, I know, no excuses. Gotta work on grip and get some chalk, my grip sucks. I started out my deload great hitting some KB conditioning stuff and working in some box jumps. I didn't log them.

"Excuses change nothing, but make everyone feel better."
-Mason Cooley