Saturday, March 19, 2016

Training 3/19/2016

Squat @ VSU

W/U
Foam Roll
Strap Assisted Supine Leg Raises 2x10 Each
Strap Assisted Supine Leg Side Raises 2x10 Each
Plyo drop Squats 2x5
Hang Snatch
bar 2x2
95lbs 3x2

Squat
95x5
135x5
185x5
225x3
275x1
315x1
345x1
365x1

Abandoned the plan once I got going. I am actually happy that I gutted out the squat workout but something definitely feels wrong with me. No motivation, no pop on the bar, no aggression. I know I need to stop making excuses, but something is wrong. horrible week. I am going to try and chalk it up to spring ball starting this week and me having a lot of added responsibilities, but I really think that just sounds like me being a mental midget. On a positive note, I didn't think I would make it that high on squats but my back and hamstring feel above 85% or so. Same old BS. Too little sleep, horrible nutrition, stress from everywhere. Gotta find a way to fix these.

"I will go running when I'm stressed out. The running helps, but more than anything, I'll put music on and then I'll run. I'll cry and get it all out."

-Gayle Forman

Maybe thats what I'm missing... the crying...

I will go running when I'm stressed out. The running helps, but more than anything, I'll put music on and then I'll run. I'll cry and get it all out. Gayle Forman
Read more at: http://www.brainyquote.com/quotes/keywords/stressed_4.html

Training 3/15/2016

Bench @ X-Factor

W/U
Foam Roll
Band Resisted Super Rack x20 Secs Each
KB Hang Clean x3 KB High Pull x3
35lb KB 3xEach

Bench
Bar 2x10
135 x5
185 x5
225 x5
270 x5
305 x3
340 x2
360 x1

Band Assisted Inverted Rows
J-Hooks at 21
Stops at 31
Eliteft Gray Band
6x6

Took too much rest and didn't get enough stuff done, but overall it was a good day. Bench is coming back. Smoked 360. I didn't log last weeks training, but per how my life is, it was a great bench day followed by a trip to VCU that other than the visit to the homeboys was a waste of time. Babied my hamstring and tweaked my back at 405 on dead lift. Horrible week.

If you resolve to give up smoking, drinking and loving, you don't actually live longer; it just seems longer. Clement Freud
Read more at: http://www.brainyquote.com/quotes/quotes/c/clementfre187287.html?src=t_smoking

"If you resolve to give up smoking, drinking and loving, you don't actually live longer; it just seems longer."

-Clement Freud

If you resolve to give up smoking, drinking and loving, you don't actually live longer; it just seems longer. Clement Freud
Read more at: http://www.brainyquote.com/quotes/keywords/smoking_2.html

Friday, March 4, 2016

Training 3/4/2016

Squat @ VSU

Foam Roll
Strap Resisted Leg Raises 2x10 Each
Weighted Hip Stretch 35 lb 2x20 Secs Each
Hip Flexor Stretch 2x20 Secs Each

Hang Clean Pulls
95x3
185 5x3
Didn't feel great

Squat
135 2x3
185 x3
225 x3
255 x3
295 x3
330 x3
365 x1
385 x1

A1 Zercher Squat
95 4x12
These make me feel feminine

A2 Incline Bench
95 4x12 Too light

B1 DB Row W/Knee On Bench
70 1x12

B2 Band Resisted Ab Pulldowns
Purple Band 2x12

Had a couple guys come in that needed internship paperwork signed and as soon as I sat down for five minutes I was done. I feel my work capacity going up slowly. Even though this does not look like a lot on paper, I smoked myself. I did not do everything I planned, but I am getting much closer. I also put twenty pounds on my squat from last week, but more importantly, my hamstring feels like an irritant and no real pain or limit to the lifting I think. Zerchers are a definite weakness. So far it has been a good week, but it has also been eye opening in regards to how far I have to go as far as work capacity and mobility.

Blinding ignorance does mislead us. O! Wretched mortals, open your eyes! Leonardo da Vinci
Read more at: http://www.brainyquote.com/quotes/quotes/l/leonardoda384178.html?src=t_open_your_eyes

“Blinding ignorance does mislead us. O! Wretched mortals, open your eyes!”

-Leonardo da Vinci

Blinding ignorance does mislead us. O! Wretched mortals, open your eyes! Leonardo da Vinci
Read more at: http://www.brainyquote.com/quotes/keywords/open_your_eyes.html

Tuesday, March 1, 2016

Training 3/1/2016

Bench @ X-Factor

W/U
Bushwackers x10 Each
Band Pulldowns (Elitefts Gray) x10
3x

DB Hang Snatch
25's 2x6 Each
30's 2x6 Each

Bench
Bar x10
135 x3
185 x3
225 x3
250 x3
290 x3
325 x3
360 x1 (Ugly But Successful)

Close Grip Floor Press
135
2x15
1x11
1x15

Band Assisted Inverted Rows
J-Hooks at 21
Stops at 31
Eliteft Blue Band
4x6
(Too Easy, Increase Reps)

Not a great day on paper as I only did four things in about an hour, but it was a really good day, I have strung together two good workouts in a row and I feel great this week so far. Took too much rest toward the end of my benching, but wanted to make sure I got it.

"If you spend too much time thinking about a thing, you'll never get it done."
-Bruce Lee

Training 2/29/2016

Weakness Day @ VSU

W/U
Open Gate x10 Each
Plank Rocks x10
Seated Hamstring/Calf Stretch w/Mini-Band x20 Secs Each
Band Pull Aparts x10 (MB)
Rack Position Stretch (1 Arm At A Time) x20 Secs Each
4x

Hang Clean
95 3x3
115 3x1
:45 Rest
Absolutely Awful

A1 BB Coan Holds
135 3x5 Secs (Roughly) Each

A2 Band Resisted Lateral Steps
Doubled Up Mini Band
3x15 Each

A3 Seated External Rotations
5lb DB
3x15 Each

A4 DB Hammer Curls
20's 3x15

BB Complex
65 lbs
Bent Over Row x5
Hang Clean Pull x5
Hang Clean High Pull x5
Hang Snatch x5
Rest 75 Seconds
3x

Not a ton on paper, but a great day. Stuck to rest periods and smoked myself. My cleans are absolutely awful. My hands hurt so bad I could barely grip the bar. I can't catch it anywhere near proficiently. It may be years before I can. I remember I couldn't even in college and I have not even tried much since then. Got a great metabolic workout though.

"We learn by our problems. We correct our deficiencies if there are any."
-Joe Arpaio