Training 2/25/2016

Squat @ VSU

Foam Roll
Strap Resisted Seated Hamstring/Calf Pull 2 x 20 Seconds Each
Seated Piriformis Stretch 2x10 Seconds Each
Plank Rocks 2x10
Bottoms Up Squats 2x5

Hang Snatch
Bar 2x3
95 x3

Squat
95 x3
135 x3
185 x3
225 x3
275 x3
315 x2
365 x1

I just... I can't...

"Weakness of attitude becomes weakness of character."
-Albert Einstein

Training 2/23/2016

Bench @ X-Factor

PVC Pipe Warm Up

Bench Press
Bar 2x10
135 x3
185 x3
225 x3
260 x3
295 x3
335 x1 (Supposed to get 3, needed help on the second, then I was supposed to hit 370 for 1. Pathetic)

CG Floor Press
135
1x15
3x10

Band Assisted Fat Man Row
Blue Band
4x6

A1 MB Pull Aparts
Black MMB
3x25

A2 DB Hammer Curls
25's
3x10


Straight Bitch.

"Our growing softness, our increasing lack of physical fitness, is a menace to our security." 
-John F. Kennedy

Training 2/6/2016

Dead @ X-Factor

Foam Roll
Leg Swings

Sumo Dead Lift
135 2x3
185 x2
225 x2
Conventional
275 x3
315 x3
365 x2 and POP 

OH Press
Bar x5
95 x3
140 x3
160 x3
180 xDNF (Adjust Training Max)

Horrible day. Didn't warm up real well and hurried to much. Hamstring felt tighter on every set and couldn't work it out. Felt a pop and quit. Hopefully it isn't too messed up. Time will tell. I am getting too old for stupidity in the gym.

"Stupidity combined with arrogance and a huge ego will get you a long way."

-Chris Lowe

Training 2/4/2016

Squat @ VSU

Wide Stance Box Squat
135 2x3
185 x3
225 x3
245 x3
280 x3
315 x3
350 x1

A1 BB SLDL
185 3x12

A2 Seated Cable Lat Pulldown
135 3x12

Ran out of time. Strength seems to be coming back. Hip still hurts, but I don't feel like as much of a tranny today. 

"The only thing I don't have is hips."

-Estelle

Preach sister...

 

Training 2/2/2016

Bench @ X-Factor

Caffeine
Foam Roll

Bench
Bar x10
Bar x10
135 x5
185 x3
225 x3
255 x3
285 x3
325 x3
360 x1

A1 DB Tricep Rollups
20's
4x12

A2 Standing SA Band Row
Gray Band
4x12

Jiu Jitsu Class

Not bad. Bench was good. Elbows were screaming, hence the light weight in the tricep assistance.

"The essence of jiu-jitsu is philosophy."
-David Mamet

Training 1/31/2016

Dead Lift Day @ X-Factor

Foam Roll
Open Gate 3x10 Each

Sumo Dead Lift
135 x5
135 x5
185 x5
225 x5
Switched To Conventional
275 x5
305 x5
350 x3
400 x3

A1 45 Degree Back Extension
BW 4x12

A2 OH Press
Bar x5
95 x5
130 x5
150 x5
170 x1

3 Minutes
Tire Hits x10
18 LB MB Squat To Press x10
As Many Rounds As Possible
(3 Rounds 3:03)

Pretty good day. Didn't get all of my reps in, but way better than usual.

"There used to be an old thing where every team had a heavy bag in their locker room for people to punch, but again, it was more about conditioning because if you hit a heavy bag for a minute, it feels like your arms are about to fall off."
-Steve Yzerman