Double Band Leg Curls
IW#3's&IW#1'sx25 PR+5 reps
IW#3's&IW#1'sx25
Roman Chair Back Extensions
bw+20x25 PR+10lbs
bw+20x25
Machine Hip Abductions
165x25 PR+5lbs
165x25
Belt Squats
170x25 PR+5lbs
170x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Workout took a bit longer than I wanted as every piece of equipment I wanted to use for the first three exercises was in use exactly when I wanted to use them. Banded leg curls were quite easy and got quite a pump from the Roman Chair back extensions. For the ankle weight leg curls, I'm going to stick with this weight until I'm doing squats with at least 600lbs. Really not much to say about the workout as the lower body stuff was quite easy. Upper body band work was a bit tough with the work I did yesterday. I did say that I was going to keep in the seated swiss bar presses with bands but I may come up with something just in case. I like to stay occupied haha.
Thursday, March 31, 2011
March 30, 2011 - ME UB
Dynamic Warm-ups
Reverse Band Close Grip Barbell Bench Presses w/IW#3's
No Bands
45x10
Add Bands (-45lbs)
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
390x1 PR+25lbs
405x1 PR+40lbs
365x3 PR+2 reps
Swiss Bar Seated Presses w/ IW#4's (145lbs)
45x3
60x3
75x3
90x3
105x1
Bent Over Barbell Rows (straps)
185x8
215x8
245x8
275x8 PR+10lbs
Lower Trap Dumbbell Raises
27.5'sx12 PR+2 reps
27.5'sx12
27.5'sx12
32 Minutes of Stretching
Comments: Pretty much floored by how much my strength has improved on benching exercises. I really wasn't expecting much on this as the last time I did reverse bands, it was what my max without the band help was (both ended up being 365lbs). 390lbs came up off my chest so fast that as soon as I racked it, I checked my camera to actually make sure it had "touched" my chest. I knew I had more in me but how much more? Went bold and put on four plates. A bit of struggle to lock it out but I got it. Never thought I'd be this close to knocking on the doors of a +400lbs bench press. Finished it off with a downset with my previous one rep max for a triple. Swiss bar stuff wasn't as kind though. While it felt slightly easier than last time (which was rough) 90lbs was tough and I stopped after I got one rep with 105lbs as I knew it wasn't going to go up for any more reps. Now at the time, this frustrated me as I thought this was my third go around with this weight and that last time I had done a double. Wrong on both counts as this was the second time and last time it was just a single as well. This is just a tough exercise to progress on so I'll keep it in for another rotation and if still no improvement, then I'll have to change things up a little. Rowing was okay. Certainly not as much of a shock as last week when I started doing them again. Sets two and three bugged my bicep a little but I think I can keep it from happening since I didn't have the issues with the first and last set. Last exercise was lower trap raises with dumbbells. Though not rear delts, it should be a helpful exercise for the upper back muscles. May help keep what happens to my upper back when I do super heavy yoke from, well, happening I guess haha. Kind of rushed my stretching as I wanted to eat and go to sleep. I was up late the night before.
Reverse Band Close Grip Barbell Bench Presses w/IW#3's
No Bands
45x10
Add Bands (-45lbs)
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
390x1 PR+25lbs
405x1 PR+40lbs
365x3 PR+2 reps
Swiss Bar Seated Presses w/ IW#4's (145lbs)
45x3
60x3
75x3
90x3
105x1
Bent Over Barbell Rows (straps)
185x8
215x8
245x8
275x8 PR+10lbs
Lower Trap Dumbbell Raises
27.5'sx12 PR+2 reps
27.5'sx12
27.5'sx12
32 Minutes of Stretching
Comments: Pretty much floored by how much my strength has improved on benching exercises. I really wasn't expecting much on this as the last time I did reverse bands, it was what my max without the band help was (both ended up being 365lbs). 390lbs came up off my chest so fast that as soon as I racked it, I checked my camera to actually make sure it had "touched" my chest. I knew I had more in me but how much more? Went bold and put on four plates. A bit of struggle to lock it out but I got it. Never thought I'd be this close to knocking on the doors of a +400lbs bench press. Finished it off with a downset with my previous one rep max for a triple. Swiss bar stuff wasn't as kind though. While it felt slightly easier than last time (which was rough) 90lbs was tough and I stopped after I got one rep with 105lbs as I knew it wasn't going to go up for any more reps. Now at the time, this frustrated me as I thought this was my third go around with this weight and that last time I had done a double. Wrong on both counts as this was the second time and last time it was just a single as well. This is just a tough exercise to progress on so I'll keep it in for another rotation and if still no improvement, then I'll have to change things up a little. Rowing was okay. Certainly not as much of a shock as last week when I started doing them again. Sets two and three bugged my bicep a little but I think I can keep it from happening since I didn't have the issues with the first and last set. Last exercise was lower trap raises with dumbbells. Though not rear delts, it should be a helpful exercise for the upper back muscles. May help keep what happens to my upper back when I do super heavy yoke from, well, happening I guess haha. Kind of rushed my stretching as I wanted to eat and go to sleep. I was up late the night before.
Wednesday, March 30, 2011
March 29, 2011 - ME LB
Dynamic Warm-ups
13.5" Safety Squat Bar Box Squats
65x10
105x5
145x3
185x3
225x3
260x3
295x1
325x1
355x1
385x1
415x1 PR+10lbs
440x1 PR+35lbs
396x5 PR+33lbs & 2 reps
Louie Deadlifts
245x3
275x3
305x3
335x3
365x3 PR+20lbs
Glute Ham Raises
bw+5x8
bw+5x8
bw+5x8
bw+5x8
Reverse Hyperextensions
250x12 PR+10lbs
250x12
250x12
36 Minutes of Stretching
Comments: I was having some doubts about doing low box squatting as I was liking how the parallel box squats have been treating me lately. Plus I really want to get my deadlift to go up more than my squat. And maybe I was a little hesistant to go down so far while loading my hamstrings. Regardless of my "reasons", I smothered them all and went as planned. Ok, maybe not exactly as planned. I couldn't make a 12" box so I went with my old standby of 13.5" box. It's still 4.5" below parallel and I have PR's for all three bars I'm using (barbell/squat bar, ssb and csb) so it makes things easier and I can get instant feedback on my lower body strength after my injury and all of the extra workout crap. I must say I'm pleased with the results. Pretty much matches what I did to a parallel height box with this bar from many months ago so definitely stronger. Left a little in the tank on the max single for the day but went all in on the down set. Louie's felt better than last time. Only had an issue with the last rep with 365lbs and I stopped there. Save it for next time. Ghr's started out rough with the added weight. None of those sets were easy. My foot slipped off the footplate two or three times so I might need to switch from my wrestling shoes for something with better traction. I'm debating whether I should consider these PR's on this as I never used a "real" ghr (the one we had was one someone fabricated from looking at plans). Reverse hypers are tough but still going strong. A bit of stretching to end a very good session.
13.5" Safety Squat Bar Box Squats
65x10
105x5
145x3
185x3
225x3
260x3
295x1
325x1
355x1
385x1
415x1 PR+10lbs
440x1 PR+35lbs
396x5 PR+33lbs & 2 reps
Louie Deadlifts
245x3
275x3
305x3
335x3
365x3 PR+20lbs
Glute Ham Raises
bw+5x8
bw+5x8
bw+5x8
bw+5x8
Reverse Hyperextensions
250x12 PR+10lbs
250x12
250x12
36 Minutes of Stretching
Comments: I was having some doubts about doing low box squatting as I was liking how the parallel box squats have been treating me lately. Plus I really want to get my deadlift to go up more than my squat. And maybe I was a little hesistant to go down so far while loading my hamstrings. Regardless of my "reasons", I smothered them all and went as planned. Ok, maybe not exactly as planned. I couldn't make a 12" box so I went with my old standby of 13.5" box. It's still 4.5" below parallel and I have PR's for all three bars I'm using (barbell/squat bar, ssb and csb) so it makes things easier and I can get instant feedback on my lower body strength after my injury and all of the extra workout crap. I must say I'm pleased with the results. Pretty much matches what I did to a parallel height box with this bar from many months ago so definitely stronger. Left a little in the tank on the max single for the day but went all in on the down set. Louie's felt better than last time. Only had an issue with the last rep with 365lbs and I stopped there. Save it for next time. Ghr's started out rough with the added weight. None of those sets were easy. My foot slipped off the footplate two or three times so I might need to switch from my wrestling shoes for something with better traction. I'm debating whether I should consider these PR's on this as I never used a "real" ghr (the one we had was one someone fabricated from looking at plans). Reverse hypers are tough but still going strong. A bit of stretching to end a very good session.
Tuesday, March 29, 2011
March 28, 2011 - Extra Workout
Ok, so I've been back to training lower body stuff heavy for about a month now and this was the third week of doing any events. What I've noticed is that it takes longer for my hamstring to "warm up" so to speak. It also tends to fatigued a bit faster than the other one still so I kind need to keep things deliberate in exercises like tire flips where I'm in a staggered stance. But it is feeling less tight. The other thing is that my stance for yoke has changed. I'm using a narrower stance and using a lot more quads. Joe say this stlye could be more efficient in the long run but it seems harder on the knees at the moment compared to my normal stance. Just got to keep playing around with it. I got time.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Face pulls were pretty easy this time. Only one break each for the other two so definitely improving. Leg curls were easy but I had to stop a few times as I had the wrap to secure the dumbbell on one leg too tight and my foot started to fall asleep about 150 reps in and then I had to adjust it again when it was too loose and sliding down my leg.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Face pulls were pretty easy this time. Only one break each for the other two so definitely improving. Leg curls were easy but I had to stop a few times as I had the wrap to secure the dumbbell on one leg too tight and my foot started to fall asleep about 150 reps in and then I had to adjust it again when it was too loose and sliding down my leg.
Sunday, March 27, 2011
March 27, 2011 - Events
Dynamic Warm-ups
12" Log and Axle Clean and Press Medleys
90x5/95x5
90x5/95x5
130x3/135x3
160x3/165x3
180x3/185x3
200x1/205x1/200x1/205x1
220x1/225x1/220x1/225x1
240x1/245x1/240x1/245x1
Yoke
440x75'
440x75'
530x75'
530x75'
640x75'
730x75'
Tire Flips
550x1/750x1/860x1
550x3/750x3/860x3
550x3/750x3/860x3
Comments: I didn't want to get out of bed today. It was just to comfy and warm. Drove out to the Stable with Darren. He was interested in trying out strongman. I figured that since I was going for a heavy bench lift, I could go a little heavier on overhead pressing. Still working my way back into it and doing everything deliberate. Not bad, especially considering all the pressing work I did yesterday. Went on to yoke. I didn't feel the best (didn't realize I was only doing 40' last week). 640lbs started out good but got slow. I still wanted to try out 730lbs. That was a long and slow affair but no drops. Guess it is a starting place. At least I'm getting back up to decent weights. Just played around and did tire flips as a medley. Time was short so I only had time to do the medley twice. A bit tougher but progressing. Hopefully I'm be taking it a few more notches in the coming weeks.
12" Log and Axle Clean and Press Medleys
90x5/95x5
90x5/95x5
130x3/135x3
160x3/165x3
180x3/185x3
200x1/205x1/200x1/205x1
220x1/225x1/220x1/225x1
240x1/245x1/240x1/245x1
Yoke
440x75'
440x75'
530x75'
530x75'
640x75'
730x75'
Tire Flips
550x1/750x1/860x1
550x3/750x3/860x3
550x3/750x3/860x3
Comments: I didn't want to get out of bed today. It was just to comfy and warm. Drove out to the Stable with Darren. He was interested in trying out strongman. I figured that since I was going for a heavy bench lift, I could go a little heavier on overhead pressing. Still working my way back into it and doing everything deliberate. Not bad, especially considering all the pressing work I did yesterday. Went on to yoke. I didn't feel the best (didn't realize I was only doing 40' last week). 640lbs started out good but got slow. I still wanted to try out 730lbs. That was a long and slow affair but no drops. Guess it is a starting place. At least I'm getting back up to decent weights. Just played around and did tire flips as a medley. Time was short so I only had time to do the medley twice. A bit tougher but progressing. Hopefully I'm be taking it a few more notches in the coming weeks.
Saturday, March 26, 2011
March 26, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
175x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
Neutral Grip Seated Dumbbell Presses
70'sx8
80'sx8
90'sx8
100'sx7 PR+2 reps
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x8 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
42 Minutes of Stretching
Comments: I kind of like treating my workouts like they are no big deal. Not getting over psyched or rushing it. Chains felt a lot easier than when I first did them. Either the band tension was tougher or my body is getting used to them and getting stronger. Only one slow set that I messed up on. Dumbbells were going pretty well but I slowed down too much on the eighth rep with 100lbs and lost it. To tired to even shoulder them back up and called it there. Finally got all the reps for dips. It was tough but I did it. Finished up with rear delts. Easy enough this time to move up in weight if I want to but I may hold off on that as I'm not sure if the magnet plates will fit on the other dumbbells. Lots of stretching. May have event training tomorrow but a small chance of snow may put a fly in the ointment.
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
175x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
Neutral Grip Seated Dumbbell Presses
70'sx8
80'sx8
90'sx8
100'sx7 PR+2 reps
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x8 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
42 Minutes of Stretching
Comments: I kind of like treating my workouts like they are no big deal. Not getting over psyched or rushing it. Chains felt a lot easier than when I first did them. Either the band tension was tougher or my body is getting used to them and getting stronger. Only one slow set that I messed up on. Dumbbells were going pretty well but I slowed down too much on the eighth rep with 100lbs and lost it. To tired to even shoulder them back up and called it there. Finally got all the reps for dips. It was tough but I did it. Finished up with rear delts. Easy enough this time to move up in weight if I want to but I may hold off on that as I'm not sure if the magnet plates will fit on the other dumbbells. Lots of stretching. May have event training tomorrow but a small chance of snow may put a fly in the ointment.
Friday, March 25, 2011
March 25, 2011 - DE LB
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2
Safety Squat Bar Split Squats
165x10/10
195x10/10
225x10/10 PR+2 reps
Arched Back Stiff-legged Goodmornings
205x8
235x8
265x8
295x8 PR+20lbs
Single Leg Seated Leg Curls
110x12/12 PR+5lbs
110x12/12
110x12/12
41 Minutes of Stretching
Comments: Easy going workout but quite good. I'm really surprised with how "fast" I'm moving with box squats now. Like something finally clicked and I don't strain to get off the box. Using over 300lbs for speed work is kind of surreal to me having been used to being slow, regardless of weight (or at least feeling slow I guess). I actually did the speed work without my hard belt and it has been many many months since I did that and I felt fine. I'm aiming to do my speed work stuff without support from a hard belt (squats) or wrist wraps (bench). These higher rep weeks are kind of exhausting on split squats and doing high rep belt squats the day before probably doesn't make it any easier. Fairly big increase in a month as my second set was my end weight last time I did sets of ten. Gm's are still on the up and up. Going to probably start doing them with a safety catch now that I'm getting up in weight on these. Leg curls felt surprisingly easy. Stretched when I got home.
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2
Safety Squat Bar Split Squats
165x10/10
195x10/10
225x10/10 PR+2 reps
Arched Back Stiff-legged Goodmornings
205x8
235x8
265x8
295x8 PR+20lbs
Single Leg Seated Leg Curls
110x12/12 PR+5lbs
110x12/12
110x12/12
41 Minutes of Stretching
Comments: Easy going workout but quite good. I'm really surprised with how "fast" I'm moving with box squats now. Like something finally clicked and I don't strain to get off the box. Using over 300lbs for speed work is kind of surreal to me having been used to being slow, regardless of weight (or at least feeling slow I guess). I actually did the speed work without my hard belt and it has been many many months since I did that and I felt fine. I'm aiming to do my speed work stuff without support from a hard belt (squats) or wrist wraps (bench). These higher rep weeks are kind of exhausting on split squats and doing high rep belt squats the day before probably doesn't make it any easier. Fairly big increase in a month as my second set was my end weight last time I did sets of ten. Gm's are still on the up and up. Going to probably start doing them with a safety catch now that I'm getting up in weight on these. Leg curls felt surprisingly easy. Stretched when I got home.
March 25, 2011 - Extra Workout
Had someone ask me about what the different competition levels meant (speaking of NAS in particular) and what "qualifying for Nats" meant and why NAS didn't feed directly into WSM. Kind of made me realize all the BS and politics there are and I felt silly explaining it. I truly do want this sport to succeed and that will come through unity. But that seems harder than it looks on paper with some people looking to regress it back from a sport seeking legitimacy to circus acts isolated to specific ethnic regions while others are looking to profit from it in the form of making it "Xtreme". Seems everyone has his or her own ideas about it. Anyway, on to the workout.
Double Band Leg Curls
IW#3's&IW#1'sx20
IW#3's&IW#1'sx20
Roman Chair Back Extensions
bw+10x25
bw+10x25
Rotary Hip Extensions
200x25/25
200x25/25
Machine Hip Abductions
160x25 PR+5lbs
160x25
Belt Squats
165x25 PR+5lbs
165x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Not much happening this time. Got to do a little foam rolling before my workout but I need something "stiffer" for my weight I think. Did ease some tension in my back which was good. Only things of note were that the first set of hip abductions felt off and I thought perhaps I had added 20lbs from last time or something. Second set was much better. I may up the weight for my "ankle weights" soon but 22lbs might be a bit much at the moment.
Double Band Leg Curls
IW#3's&IW#1'sx20
IW#3's&IW#1'sx20
Roman Chair Back Extensions
bw+10x25
bw+10x25
Rotary Hip Extensions
200x25/25
200x25/25
Machine Hip Abductions
160x25 PR+5lbs
160x25
Belt Squats
165x25 PR+5lbs
165x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Not much happening this time. Got to do a little foam rolling before my workout but I need something "stiffer" for my weight I think. Did ease some tension in my back which was good. Only things of note were that the first set of hip abductions felt off and I thought perhaps I had added 20lbs from last time or something. Second set was much better. I may up the weight for my "ankle weights" soon but 22lbs might be a bit much at the moment.
Thursday, March 24, 2011
March 23, 2011 - ME UB
Dynamic Warm-ups
Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
90x1
110x1
130x1
150x1
170x1 PR+5lbs
185x1 PR+20lbs
155x3 PR+2 reps
Close Grip Barbell 4-Board Presses
235x3
265x3
295x3
325x3
355x3 PR+5lbs
Neutral Grip Pullups
bw+10x8
Bent Over Barbell Rows (straps)
135x8
165x8
195x8
225x8
255x8
Dual Axis Rear Delt Machine
100x12 PR+10lbs
100x12
100x12
35 Minutes of Stretching
Comments: Left shoulder and the side of my neck felt tight from the day before. My dad had mentioned that that side had been tighter than my right a few days prior. I think I need to schedule my deep tissue massage soon. The tightness initially worried me in that it might make pressing suck huevos grande but luckily the feeling went away as I warmed up in weight. Hit a big pr (and finally getting over 300lbs at the top of the lift). Might have had little more in the tank but figured I should leave it there as I had missed a rack pull the day before and those tend to be draining. Shoulders did care much for board pressing, especially after being taken from the penthouse suite that is the Bench Sling Shot from the week before haha. Still, got a small PR on these. Just got to keep plugging away. Started to do pull-ups but they bothered my right bicep. They've been doing it for a few weeks now but that shouldn't be happening so I'm dropping the lift. I wasn't sure what to do but I didn't want to kill the energy I had going in the workout so rather than have paralysis by analysis take over, I just winged it and went with bent over barbell rows. I don't particularly care for this lift as it can be hard on the lower back and I want to do my supplementary and assistance lifts with no belt (saving that for max effort crap). Didn't bother my bicep nearly as much as pull ups (and might not bother them at all if I don't irritate it beforehand). Not sure if I'm going to keep the lift in but it was just something so I could do back work. Need to think on it some. Then did rear delts. Doubts from the pull up/row thing made for a crappy first set. Other two sets were better. Like the rows, I'm not sure I'm going to keep this exercise as the machine is made for people with much smaller wingspans than mine. Went home to stretch.
Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
90x1
110x1
130x1
150x1
170x1 PR+5lbs
185x1 PR+20lbs
155x3 PR+2 reps
Close Grip Barbell 4-Board Presses
235x3
265x3
295x3
325x3
355x3 PR+5lbs
Neutral Grip Pullups
bw+10x8
Bent Over Barbell Rows (straps)
135x8
165x8
195x8
225x8
255x8
Dual Axis Rear Delt Machine
100x12 PR+10lbs
100x12
100x12
35 Minutes of Stretching
Comments: Left shoulder and the side of my neck felt tight from the day before. My dad had mentioned that that side had been tighter than my right a few days prior. I think I need to schedule my deep tissue massage soon. The tightness initially worried me in that it might make pressing suck huevos grande but luckily the feeling went away as I warmed up in weight. Hit a big pr (and finally getting over 300lbs at the top of the lift). Might have had little more in the tank but figured I should leave it there as I had missed a rack pull the day before and those tend to be draining. Shoulders did care much for board pressing, especially after being taken from the penthouse suite that is the Bench Sling Shot from the week before haha. Still, got a small PR on these. Just got to keep plugging away. Started to do pull-ups but they bothered my right bicep. They've been doing it for a few weeks now but that shouldn't be happening so I'm dropping the lift. I wasn't sure what to do but I didn't want to kill the energy I had going in the workout so rather than have paralysis by analysis take over, I just winged it and went with bent over barbell rows. I don't particularly care for this lift as it can be hard on the lower back and I want to do my supplementary and assistance lifts with no belt (saving that for max effort crap). Didn't bother my bicep nearly as much as pull ups (and might not bother them at all if I don't irritate it beforehand). Not sure if I'm going to keep the lift in but it was just something so I could do back work. Need to think on it some. Then did rear delts. Doubts from the pull up/row thing made for a crappy first set. Other two sets were better. Like the rows, I'm not sure I'm going to keep this exercise as the machine is made for people with much smaller wingspans than mine. Went home to stretch.
Wednesday, March 23, 2011
March 22, 2011 - ME LB
My training partner/mentor Joe says that this upcoming contest will be a good one for me to get my feet wet and that the goal is to finish healthy. He also said it would be my final test for my comeback. I hadn't thought about it like that but I see that as being accurate. This contest means a lot to me and I don't mean getting a spot at Nats or winning. I'm going at this like a man possessed.
Dynamic Warm-ups
17" Rack Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+40lbs (PR+50lbs for DOH)
Added Straps
585x1 PR+80lbs
635x1 PR+130lbs
655x0
572x3 PR+148lbs
Harness Front Squats w/ Chains (+76lbs)
135x3
165x3
195x3
225x3
255x3
Glute Ham Raises
bwx8
bwx8
bwx8
bwx8
Reverse Hyperextensions
240x12 PR+10lbs
240x12
240x12
35 Minutes of Stretching
Comments: I feel I'm back on the right track in regards to lower body training, specifically the deadlift. I haven't done pulls from this height in a few years so I expected to get huge PR's today, similar to the last time I did a rack pulls. My goal weight was a bit under my 18" pull because 1. it was in a contest 2. I don't know how accurate the weight was (could have been 10lbs of) and 3. this was off rack pins so there wasn't any bar flex. Working up in weight, I felt good and I focused on getting my form right. I know I'm doing it right if it feels like I'm levering it off the pins and feeling more like a standing leg press then a pull. The other good sign was that whatever was bothering my upper mid back on the left side wasn't flaring up nearly as much as the last few workouts. I worked up to 545lbs with a double overhand grip which is a big PR for me as this bar is bent to hell. I got my goal weight of 635lbs with a bit of a struggle. I should have stopped there but I wanted to try beating my 18" deadlift PR. I might have broke that weight off the pins but it wasn't going anywhere. Still, this is progress. Did my down set and stopped after three as my form was breaking down quite a bit on the third rep. Next was a new one for me; harness front squats with chains. I hate front squats but I figured I'd add them back in to work my weakness; staying upright. I'm going to be doing these with and without chains and beltless to make my core and upper back work on staying tight. Not too bad, only got sloppy on the last set and shut it down after that. It will be interesting to see how these go in the future. Ghr's made me want to do a happy dance as I did all four sets for eight good reps. Actually did one extra one on the last set since I felt one of the reps was a little wonky. Going to be adding a little weight next time so I'm happy to see this kind of progress with my hamstrings. Back and hamstrings were shot by the time I got to reverse hypers but I put all I could into them. Went home to stretch. Long day, but a good one.
Dynamic Warm-ups
17" Rack Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+40lbs (PR+50lbs for DOH)
Added Straps
585x1 PR+80lbs
635x1 PR+130lbs
655x0
572x3 PR+148lbs
Harness Front Squats w/ Chains (+76lbs)
135x3
165x3
195x3
225x3
255x3
Glute Ham Raises
bwx8
bwx8
bwx8
bwx8
Reverse Hyperextensions
240x12 PR+10lbs
240x12
240x12
35 Minutes of Stretching
Comments: I feel I'm back on the right track in regards to lower body training, specifically the deadlift. I haven't done pulls from this height in a few years so I expected to get huge PR's today, similar to the last time I did a rack pulls. My goal weight was a bit under my 18" pull because 1. it was in a contest 2. I don't know how accurate the weight was (could have been 10lbs of) and 3. this was off rack pins so there wasn't any bar flex. Working up in weight, I felt good and I focused on getting my form right. I know I'm doing it right if it feels like I'm levering it off the pins and feeling more like a standing leg press then a pull. The other good sign was that whatever was bothering my upper mid back on the left side wasn't flaring up nearly as much as the last few workouts. I worked up to 545lbs with a double overhand grip which is a big PR for me as this bar is bent to hell. I got my goal weight of 635lbs with a bit of a struggle. I should have stopped there but I wanted to try beating my 18" deadlift PR. I might have broke that weight off the pins but it wasn't going anywhere. Still, this is progress. Did my down set and stopped after three as my form was breaking down quite a bit on the third rep. Next was a new one for me; harness front squats with chains. I hate front squats but I figured I'd add them back in to work my weakness; staying upright. I'm going to be doing these with and without chains and beltless to make my core and upper back work on staying tight. Not too bad, only got sloppy on the last set and shut it down after that. It will be interesting to see how these go in the future. Ghr's made me want to do a happy dance as I did all four sets for eight good reps. Actually did one extra one on the last set since I felt one of the reps was a little wonky. Going to be adding a little weight next time so I'm happy to see this kind of progress with my hamstrings. Back and hamstrings were shot by the time I got to reverse hypers but I put all I could into them. Went home to stretch. Long day, but a good one.
Tuesday, March 22, 2011
March 21, 2011 - Extra Workout
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: My cold is almost gone, just bits remain. Did all the face pulls with no breaks, had to take two each for the other two band exercises. Leg curls were easy but the hex dumbbells rubbed my shins raw. The entry form for Battle of the Badass was posted and I'm gearing towards that contest. I'm choosing it over the Kumite as the events are better suited to me coming back. The Kumite has three events to a max, one event that usually makes me black out, and another that involves a heavy tire flip. Lots of max stress on hamstrings (even though I like the max stone event a lot). Badass has two yoke based moving events, a press medley, levered deadlift and stone for reps. I feel the stone for reps is way too light but I guess I can deal with it. Both contests I have planned for this year have stone events with the stones under 400lbs. Just got to put more focus on other events and do rep stuff on stones. I'll still be throwing in the heavy stuff occassionally to keep from getting bored.
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: My cold is almost gone, just bits remain. Did all the face pulls with no breaks, had to take two each for the other two band exercises. Leg curls were easy but the hex dumbbells rubbed my shins raw. The entry form for Battle of the Badass was posted and I'm gearing towards that contest. I'm choosing it over the Kumite as the events are better suited to me coming back. The Kumite has three events to a max, one event that usually makes me black out, and another that involves a heavy tire flip. Lots of max stress on hamstrings (even though I like the max stone event a lot). Badass has two yoke based moving events, a press medley, levered deadlift and stone for reps. I feel the stone for reps is way too light but I guess I can deal with it. Both contests I have planned for this year have stone events with the stones under 400lbs. Just got to put more focus on other events and do rep stuff on stones. I'll still be throwing in the heavy stuff occassionally to keep from getting bored.
Sunday, March 20, 2011
March 19, 2011 - DE UB & March 20, 2011 - Events
March 19, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
170x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
Neutral Grip Seated Dumbbell Presses
75'sx5
85'sx5
95'sx5
105'sx5 PR+5lbs
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x6 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
40 Minutes of Stretching
Comments: Slept in to recover my strength. Still a lot of hacking and coughing to get rid of the "night mucus" in my head and throat. Felt okay lifting. Nothing really stood out with benching, just felt slow locking out the weight. Got a decent PR on shoulder pressing with dumbbells. I still feel slow on these but whatever, still progressing on these. Dips felt easy, besides the last set that is haha. 2 rep improvement is good. Finished up with rear delts. I'm noticing they are an awful lot like leg curls and rear delt machine stuff in that the first set feels the hardest and the others feel fine. Probably going to have to treat them similar in how I progress on them in future. Lots of stretching.
March 20, 2011 - Events
Dynamic Warm-ups
Axle Clean and Presses
33x10
83x5
83x5
133x3
183x3
233x1
233x1
233x1
233x1
233x1
233x1
233x1
233x1
Yoke & 55 Gallon Water Barrel Carries
440x80' (40' Down, 40' Back)
530x40'/225x40'
620x40'/225x40'
Atlas Stone Loads to 51.5"
No Tacky
290x3
324x2
324x2
324x2
324x2
324x2
Comments: I only really had three plans for today. Do some overhead (keep this consistent), do yoke and water barrel medley and try tackyless stones. Today was I think the first time I was there when Joe opened the place so I guess that is a PR for being on time haha. My two options for overhead today was either just axle or alternate between log and axle. Since the log was behind the tires and Joe was using the other platform for snatches and front squats, I elected to just do axle. I did just straight power cleans, didn't attempt any continentals. Joe said my cleans looked good but my press was a bit slow and he told me to kind of "bounce" it while in the racked position to keep the bar dynamic. Did that for my third single and that went up faster than the previous ones. Going to have to work on that as right now I have to consciously think about doing that. Got to make it so it is second nature. That is another reason for me doing overhead stuff on event days as well, so I can get used to cleaning the implements and going for the press. Practice, practice, practice. Went on to do yoke. I wanted to see how heavier weight felt and if it started to bug my leg, I'd shut it down. If not, I'd do the barrel carry. 530lbs felt like a joke. 620lbs felt like I had weight on my back but still good and no issues from the hammy. Not really even worth mentioning the barrel carry it was so easy both times. I figured it would be a better idea to go to stones rather than pre-fatigue the area doing tire flips, especially since everyone was doing a short day. I attempted what I thought was the 240lbs stone (that I usually do for a few reps in a one motion) and I felt like crap. I got very scared in my mind that I was going to have to start over, like it was my first day with stones. Thankfully, I found out I was just stupid and what I thought was the 240lbs stone was actually the 290lbs granite stone that I loathe with hatred equal to the intensity of a 1000 suns (give or take a white dwarf). Even so, I elected to stay with just 324lbs as the deep stretch was making my hamstring tight and I wanted to keep things light and work on getting back in to it. I didn't feel particularly fast but it looked good on camera. And Joe seemed surprised when I mentioned I was doing the stones with no tacky so I guess that means I'm on the right track. I got time to get back to 100%.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
170x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
Neutral Grip Seated Dumbbell Presses
75'sx5
85'sx5
95'sx5
105'sx5 PR+5lbs
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x6 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
40 Minutes of Stretching
Comments: Slept in to recover my strength. Still a lot of hacking and coughing to get rid of the "night mucus" in my head and throat. Felt okay lifting. Nothing really stood out with benching, just felt slow locking out the weight. Got a decent PR on shoulder pressing with dumbbells. I still feel slow on these but whatever, still progressing on these. Dips felt easy, besides the last set that is haha. 2 rep improvement is good. Finished up with rear delts. I'm noticing they are an awful lot like leg curls and rear delt machine stuff in that the first set feels the hardest and the others feel fine. Probably going to have to treat them similar in how I progress on them in future. Lots of stretching.
March 20, 2011 - Events
Dynamic Warm-ups
Axle Clean and Presses
33x10
83x5
83x5
133x3
183x3
233x1
233x1
233x1
233x1
233x1
233x1
233x1
233x1
Yoke & 55 Gallon Water Barrel Carries
440x80' (40' Down, 40' Back)
530x40'/225x40'
620x40'/225x40'
Atlas Stone Loads to 51.5"
No Tacky
290x3
324x2
324x2
324x2
324x2
324x2
Comments: I only really had three plans for today. Do some overhead (keep this consistent), do yoke and water barrel medley and try tackyless stones. Today was I think the first time I was there when Joe opened the place so I guess that is a PR for being on time haha. My two options for overhead today was either just axle or alternate between log and axle. Since the log was behind the tires and Joe was using the other platform for snatches and front squats, I elected to just do axle. I did just straight power cleans, didn't attempt any continentals. Joe said my cleans looked good but my press was a bit slow and he told me to kind of "bounce" it while in the racked position to keep the bar dynamic. Did that for my third single and that went up faster than the previous ones. Going to have to work on that as right now I have to consciously think about doing that. Got to make it so it is second nature. That is another reason for me doing overhead stuff on event days as well, so I can get used to cleaning the implements and going for the press. Practice, practice, practice. Went on to do yoke. I wanted to see how heavier weight felt and if it started to bug my leg, I'd shut it down. If not, I'd do the barrel carry. 530lbs felt like a joke. 620lbs felt like I had weight on my back but still good and no issues from the hammy. Not really even worth mentioning the barrel carry it was so easy both times. I figured it would be a better idea to go to stones rather than pre-fatigue the area doing tire flips, especially since everyone was doing a short day. I attempted what I thought was the 240lbs stone (that I usually do for a few reps in a one motion) and I felt like crap. I got very scared in my mind that I was going to have to start over, like it was my first day with stones. Thankfully, I found out I was just stupid and what I thought was the 240lbs stone was actually the 290lbs granite stone that I loathe with hatred equal to the intensity of a 1000 suns (give or take a white dwarf). Even so, I elected to stay with just 324lbs as the deep stretch was making my hamstring tight and I wanted to keep things light and work on getting back in to it. I didn't feel particularly fast but it looked good on camera. And Joe seemed surprised when I mentioned I was doing the stones with no tacky so I guess that means I'm on the right track. I got time to get back to 100%.
Saturday, March 19, 2011
March 18, 2011 - DE LB
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2
Safety Squat Bar Split Squats
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+15lbs
Arched Back Stiff-legged Goodmornings
185x8
215x8
245x8
275x8 PR+20lbs
Single Leg Seated Leg Curls
105x12/12 PR+5lbs
105x12/12
105x12/12
45 Minutes of Stretching
Comments: I was definitely curious as to how today would go as I had included extra stuff to my extra workout the day before and I've never gone this heavy (even though this will be the lightest weight for this cycle) on speed work with any band tension, let alone Average bands. Unlike with the ssb, I have to walk out the weight with the straight bar, so the weight is on my back for a longer time. To my surprise, it was actually quite easy. Only thing was my wrists weren't used to the heavy tension for all these sets as it has been a while since I've used a barbell for my speed days. Moved on to ssb split squats. My knees were a tad achy so I did some bodyweight ones to warm them up a little. Glad to get 300lbs, had a little more in the tank. Then on to gm's. First set kind of sucked as the bar tried to roll on to my neck (wasn't keeping my back tight enough or keeping my arch). I fixed my form and got other sets easy. Made sure to take even the set with 275lbs down deep and slow. Very happy with my progress on these. Leg curls were next and just like last time, the first set was the toughest. Still got all the reps. Did a ton of stretching on my legs when I got home.
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2
Safety Squat Bar Split Squats
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+15lbs
Arched Back Stiff-legged Goodmornings
185x8
215x8
245x8
275x8 PR+20lbs
Single Leg Seated Leg Curls
105x12/12 PR+5lbs
105x12/12
105x12/12
45 Minutes of Stretching
Comments: I was definitely curious as to how today would go as I had included extra stuff to my extra workout the day before and I've never gone this heavy (even though this will be the lightest weight for this cycle) on speed work with any band tension, let alone Average bands. Unlike with the ssb, I have to walk out the weight with the straight bar, so the weight is on my back for a longer time. To my surprise, it was actually quite easy. Only thing was my wrists weren't used to the heavy tension for all these sets as it has been a while since I've used a barbell for my speed days. Moved on to ssb split squats. My knees were a tad achy so I did some bodyweight ones to warm them up a little. Glad to get 300lbs, had a little more in the tank. Then on to gm's. First set kind of sucked as the bar tried to roll on to my neck (wasn't keeping my back tight enough or keeping my arch). I fixed my form and got other sets easy. Made sure to take even the set with 275lbs down deep and slow. Very happy with my progress on these. Leg curls were next and just like last time, the first set was the toughest. Still got all the reps. Did a ton of stretching on my legs when I got home.
Thursday, March 17, 2011
March 17, 2011 - Extra Workout
Double Band Leg Curls
IW#3's&IW#1'sx15
IW#3's&IW#1'sx15
Roman Chair Back Extensions
bwx25
bwx25
Rotary Hip Extensions
200x25/25 PR+12.5lbs
200x25/25
Machine Hip Abductions
155x25 PR+5lbs
155x25
Belt Squats
160x25 PR+5lbs
160x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Just doing my thing. I added in back extensions on the Roman Chair. Gets a good stretch in the hamstrings. Kind of took things slow today and made little increases on stuff, besides hip extensions. Trying to come up with replacement lifts for what I was doing as my secondary lift on LB ME days. Going to try front squats and zercher squats with the harness.
IW#3's&IW#1'sx15
IW#3's&IW#1'sx15
Roman Chair Back Extensions
bwx25
bwx25
Rotary Hip Extensions
200x25/25 PR+12.5lbs
200x25/25
Machine Hip Abductions
155x25 PR+5lbs
155x25
Belt Squats
160x25 PR+5lbs
160x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Just doing my thing. I added in back extensions on the Roman Chair. Gets a good stretch in the hamstrings. Kind of took things slow today and made little increases on stuff, besides hip extensions. Trying to come up with replacement lifts for what I was doing as my secondary lift on LB ME days. Going to try front squats and zercher squats with the harness.
March 16, 2011 - ME UB
Dynamic Warm-ups
Swiss Bar Strict Presses
45x10
75x5
105x3
130x3
150x3
170x1
185x1
200x1
215x1
230x1
245x1
260x1
234x2
Close Grip Barbell Bench Presses w/ Slingshot
230x3
260x3
290x3
320x3
350x3
Neutral Grip Pullups
bw+10x8
bw+30x8
bw+50x8
bw+70x7 PR+3 reps
Dual Axis Rear Delt Machine
90x12 PR+15lbs
90x12
90x12
37 Minutes of Stretching
Comments: I hate how when a cold is "getting better", more unpleasant things happen. Such as coughing. My original plan for today was to do strict pressing with my axle but I saw my Swiss bar out and figured why not do that instead as I haven't done a max with straight weight on it before. Shoulders felt fatigued as I was starting so I lower my goal weight for the day and took smaller jumps. It was weird though as even though the weight felt heavy on my shoulders, I would just launch that sucker up overhead. The camera didn't film my lift with 230lbs so I had pressure on to get 245lbs. A little tough but got it. Now I had to figure out if I had enough in me to add 15lbs or 10lbs. The 5lbs difference is a lot when it comes to strict pressing for me. I elected to go with the bigger weight as it would be the first time I strict pressed bodyweight. I got as focused as I could and gave it hell. Lots of back bend and a hell of a grinder but got it. Really happy with that. Only got two reps on my down set, but that tends to happen when I really have to fight for a single on strict presses. Tried out my bench slingshot. I knew immediately that this was a good investment during the first set. Very easy on shoulders but similar to board pressing. All the reps felt good and only had a slight struggle with the last rep of 350lbs. I could have done more but figured this was good for my first time using it. Went on to pullups. These are always tough, even with little weight added. Rear delts started off crappy but got better each set. Went home to stretch.
Swiss Bar Strict Presses
45x10
75x5
105x3
130x3
150x3
170x1
185x1
200x1
215x1
230x1
245x1
260x1
234x2
Close Grip Barbell Bench Presses w/ Slingshot
230x3
260x3
290x3
320x3
350x3
Neutral Grip Pullups
bw+10x8
bw+30x8
bw+50x8
bw+70x7 PR+3 reps
Dual Axis Rear Delt Machine
90x12 PR+15lbs
90x12
90x12
37 Minutes of Stretching
Comments: I hate how when a cold is "getting better", more unpleasant things happen. Such as coughing. My original plan for today was to do strict pressing with my axle but I saw my Swiss bar out and figured why not do that instead as I haven't done a max with straight weight on it before. Shoulders felt fatigued as I was starting so I lower my goal weight for the day and took smaller jumps. It was weird though as even though the weight felt heavy on my shoulders, I would just launch that sucker up overhead. The camera didn't film my lift with 230lbs so I had pressure on to get 245lbs. A little tough but got it. Now I had to figure out if I had enough in me to add 15lbs or 10lbs. The 5lbs difference is a lot when it comes to strict pressing for me. I elected to go with the bigger weight as it would be the first time I strict pressed bodyweight. I got as focused as I could and gave it hell. Lots of back bend and a hell of a grinder but got it. Really happy with that. Only got two reps on my down set, but that tends to happen when I really have to fight for a single on strict presses. Tried out my bench slingshot. I knew immediately that this was a good investment during the first set. Very easy on shoulders but similar to board pressing. All the reps felt good and only had a slight struggle with the last rep of 350lbs. I could have done more but figured this was good for my first time using it. Went on to pullups. These are always tough, even with little weight added. Rear delts started off crappy but got better each set. Went home to stretch.
Wednesday, March 16, 2011
March 15, 2011 - ME LB
Dynamic Warm-ups
Sumo Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
525x1
555x0
555x1 (hitch)
500x3
Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
195x3
235x3
285x1 (suck)
Safety Squat Bar Goodmornings
65x3
115x3
Glute Ham Raises
bwx8 (5 ugly, 3 negatives)
bwx8 (negatives)
bwx8 (negatives)
bwx6 (good)
bwx8 (good)
Reverse Hyperextensions
230x12
230x12
230x12
35 Minutes of Stretching
Comments: Still fighting this cold. I think it is getting better. Usually when this happens (winter becoming spring messes with my sinuses) I end up with an infection but not this time. While I got over the first cold fast and this second one came in, it could have been worse as my lil sister may have been the originator and she was vomitting and also got Strep throat. Perhaps my immune system is getting stronger. Anyways, on to lifting. I was hoping for some good numbers on sumo deadlifting, even with the cold. Worked up to 495lbs with a double overhand grip before bringing out the straps. 525lbs went up pretty easy so I was quite surprised when I barely got 555lbs up off the ground. I chalked it up to feeling bad and my leg perhaps not recovered and prepared to do my down set. But I got angry at my weakness and put the weights back on and gave it another shot. Ugly and hitched but I got it. Felt like my head was going to explode but I wasn't going to put it down. Technicially a PR in that it is the most I have done with a sumo stance but I was expecting more as this was just 5lbs more than my PR with a wider stance and somewhat stiff legs. Did my down set with 500lbs and got three. Couldn't break a fourth off the ground. Every time I set the bar down, it sounded like a gunshot. The left side of my upper back didn't appreciate it. I tried doing my zercher stuff but the pain back was just too much and I stopped in frustration. I was lost in thought, trying to reorganize my workout (hence the ssb gm's) but figured I should just move on with my workout and save the thinking for another time. The upper back thing has been there on and off since January of last year but this time it's been persistant since Christmas. Going to need to have that assessed when I'm fully over my sickness. Obviously, I wasn't mentally there for the next exercise and I was getting frustrated and tired. I felt like throwing in the towel after three ugly reps but I knew I had to push the glute ham raises, even if they were ugly. I switched to negatives. I made some adjustments to the settings on the ghr and found that I could do "good" reps. I did six. Rather than call it there, I went for another set. I rationalized that since I had skimped on the secondary exercise, I could do more reps on the ghr's. Got psyched and focused and got eight good reps. Highlight of the night for me getting back to doing good reps with bodyweight on these. Went on to do reverse hypers (tough) and got all my reps in for those. Quite beat. Went home to stretch. Now I got to think of some way to work around this back thing to the best of my abilities.
Sumo Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
525x1
555x0
555x1 (hitch)
500x3
Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
195x3
235x3
285x1 (suck)
Safety Squat Bar Goodmornings
65x3
115x3
Glute Ham Raises
bwx8 (5 ugly, 3 negatives)
bwx8 (negatives)
bwx8 (negatives)
bwx6 (good)
bwx8 (good)
Reverse Hyperextensions
230x12
230x12
230x12
35 Minutes of Stretching
Comments: Still fighting this cold. I think it is getting better. Usually when this happens (winter becoming spring messes with my sinuses) I end up with an infection but not this time. While I got over the first cold fast and this second one came in, it could have been worse as my lil sister may have been the originator and she was vomitting and also got Strep throat. Perhaps my immune system is getting stronger. Anyways, on to lifting. I was hoping for some good numbers on sumo deadlifting, even with the cold. Worked up to 495lbs with a double overhand grip before bringing out the straps. 525lbs went up pretty easy so I was quite surprised when I barely got 555lbs up off the ground. I chalked it up to feeling bad and my leg perhaps not recovered and prepared to do my down set. But I got angry at my weakness and put the weights back on and gave it another shot. Ugly and hitched but I got it. Felt like my head was going to explode but I wasn't going to put it down. Technicially a PR in that it is the most I have done with a sumo stance but I was expecting more as this was just 5lbs more than my PR with a wider stance and somewhat stiff legs. Did my down set with 500lbs and got three. Couldn't break a fourth off the ground. Every time I set the bar down, it sounded like a gunshot. The left side of my upper back didn't appreciate it. I tried doing my zercher stuff but the pain back was just too much and I stopped in frustration. I was lost in thought, trying to reorganize my workout (hence the ssb gm's) but figured I should just move on with my workout and save the thinking for another time. The upper back thing has been there on and off since January of last year but this time it's been persistant since Christmas. Going to need to have that assessed when I'm fully over my sickness. Obviously, I wasn't mentally there for the next exercise and I was getting frustrated and tired. I felt like throwing in the towel after three ugly reps but I knew I had to push the glute ham raises, even if they were ugly. I switched to negatives. I made some adjustments to the settings on the ghr and found that I could do "good" reps. I did six. Rather than call it there, I went for another set. I rationalized that since I had skimped on the secondary exercise, I could do more reps on the ghr's. Got psyched and focused and got eight good reps. Highlight of the night for me getting back to doing good reps with bodyweight on these. Went on to do reverse hypers (tough) and got all my reps in for those. Quite beat. Went home to stretch. Now I got to think of some way to work around this back thing to the best of my abilities.
Tuesday, March 15, 2011
March 14, 2011 - Extra Workout
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: This cold just won't quit. Then again, neither will I. This band tension is still quite tough but it is getting manageable. I was having issues with securing the dumbbells to my ankles this time but the reps were pretty easy. My knees were a bit achy today from yoke. Guess that is what happens when you take two months off from any type of running haha. As of late, quite a few contests have been announced but events have been tenative. I'm leaning towards Battle of the Badass but still waiting on specifics on events. Hopefully the entry form will clear up some of my confusion. Even the location of Nationals is up (it's in Mississippi, 6 miles south of Memphis, TN). These last few days have made me quite upset that I'm not competing in the Georgia Plat Plus. Other than log pressing, it was good contest for me. I'm also quite surprised it has such a low turnout. I wonder if they'll even give a pro card to the winner with so few competitors. My schedule for this year looks to be either Kumite or Badass (same day, which is a shame for me), Cardinal Classic and Nats (still need a lot of planning to figure that out for sure).
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: This cold just won't quit. Then again, neither will I. This band tension is still quite tough but it is getting manageable. I was having issues with securing the dumbbells to my ankles this time but the reps were pretty easy. My knees were a bit achy today from yoke. Guess that is what happens when you take two months off from any type of running haha. As of late, quite a few contests have been announced but events have been tenative. I'm leaning towards Battle of the Badass but still waiting on specifics on events. Hopefully the entry form will clear up some of my confusion. Even the location of Nationals is up (it's in Mississippi, 6 miles south of Memphis, TN). These last few days have made me quite upset that I'm not competing in the Georgia Plat Plus. Other than log pressing, it was good contest for me. I'm also quite surprised it has such a low turnout. I wonder if they'll even give a pro card to the winner with so few competitors. My schedule for this year looks to be either Kumite or Badass (same day, which is a shame for me), Cardinal Classic and Nats (still need a lot of planning to figure that out for sure).
Sunday, March 13, 2011
March 13, 2011 - Events
Dynamic Warm-ups
12" Log Clean and Presses
90x5
90x5
120x3
150x3
180x3
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
Yoke
440x75'
440x75'
440x75'
440x75'
Tire Flips
860x3
860x3
860x3
55 Gallon Water Barrel Carries
225x75'
225x75'
225x75'
225x75'
Comments: Woke up tried and groggy. Loosing an hour due to Daylights Saving Time didn't help. Ate breakfast and headed out to train. Lots of guys out there. The Stable has gotten some new equipment in the form of some bumper plates and a squat rack. I brought up my log (since I'm going to start doing pressing on event days) to keep there as well. I warmed up and did eight singles with short rest. About 73% of my max. I was more worried about the clean hitting my hamstring than the press as my pressing has been good lately. Moved on to yoke. Did it empty for a bout 10' to test it and it felt good so I did some runs. Started slow but noticed it didn't bother me at all and picked up speed on the following sets. Did tire after that. I only did triples as my air just isn't there with my head cold making me all stuffy. Shut it down after three as this was putting the most strain on my posterior chain. Then it was time for a new one, a 55 gallon water barrel carry. The show in Michigan has one in a medley and I wanted to see what I was getting into. Not sure of the exact weight but I estimated it to be 225lbs (22lbs for the barrel, 203lbs for 25 gallons of water). I tried bear hugging it like I do with my oil drum but the plastic is just way too slick and the water sloshes around unlike the weight plates I use to load the oil drum. So I went with the tried and true alternated grip like I do with heavy kegs and that worked great. Besides the sloshing, really easy. Did four runs and put it back inside. Time was short and I figured rushing light stones just wasn't worth it and called it a day there.
12" Log Clean and Presses
90x5
90x5
120x3
150x3
180x3
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
Yoke
440x75'
440x75'
440x75'
440x75'
Tire Flips
860x3
860x3
860x3
55 Gallon Water Barrel Carries
225x75'
225x75'
225x75'
225x75'
Comments: Woke up tried and groggy. Loosing an hour due to Daylights Saving Time didn't help. Ate breakfast and headed out to train. Lots of guys out there. The Stable has gotten some new equipment in the form of some bumper plates and a squat rack. I brought up my log (since I'm going to start doing pressing on event days) to keep there as well. I warmed up and did eight singles with short rest. About 73% of my max. I was more worried about the clean hitting my hamstring than the press as my pressing has been good lately. Moved on to yoke. Did it empty for a bout 10' to test it and it felt good so I did some runs. Started slow but noticed it didn't bother me at all and picked up speed on the following sets. Did tire after that. I only did triples as my air just isn't there with my head cold making me all stuffy. Shut it down after three as this was putting the most strain on my posterior chain. Then it was time for a new one, a 55 gallon water barrel carry. The show in Michigan has one in a medley and I wanted to see what I was getting into. Not sure of the exact weight but I estimated it to be 225lbs (22lbs for the barrel, 203lbs for 25 gallons of water). I tried bear hugging it like I do with my oil drum but the plastic is just way too slick and the water sloshes around unlike the weight plates I use to load the oil drum. So I went with the tried and true alternated grip like I do with heavy kegs and that worked great. Besides the sloshing, really easy. Did four runs and put it back inside. Time was short and I figured rushing light stones just wasn't worth it and called it a day there.
Saturday, March 12, 2011
March 12, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
165x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
Neutral Grip Seated Dumbbell Presses
75'sx10
85'sx10
95'sx9 PR+1 rep
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x4 PR+10lbs
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
40 Minutes of Stretching
Comments: Catching up on sleep helped a little but I had a bad case of Tom Waits' voice all day. My strength was not the best today. Used the other bench for banded bench presses. This one has a support the runs close to the ground underneath it and has adjustable pegs for when the bar is racked. Since I couldn't put a dumbbell underneath the bench, I added plastic collars on the bar to make up for the difference in band stretch. I adjusted the pegs so the bands wouldn't get mashed like last time and it worked great. Shoulders were slow on dumbbell stuff. I got eight with 95lbs and lost my balance and put them back down on my knees, took a few breaths and cleaned them again to grind out one more rep. Would have liked to get ten reps but no such luck. Dips felt ok but 150lbs was just too much, only got four reps. Even rear delts were tough as crap. Did lots of stretching.
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
165x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
Neutral Grip Seated Dumbbell Presses
75'sx10
85'sx10
95'sx9 PR+1 rep
Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x4 PR+10lbs
Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12
40 Minutes of Stretching
Comments: Catching up on sleep helped a little but I had a bad case of Tom Waits' voice all day. My strength was not the best today. Used the other bench for banded bench presses. This one has a support the runs close to the ground underneath it and has adjustable pegs for when the bar is racked. Since I couldn't put a dumbbell underneath the bench, I added plastic collars on the bar to make up for the difference in band stretch. I adjusted the pegs so the bands wouldn't get mashed like last time and it worked great. Shoulders were slow on dumbbell stuff. I got eight with 95lbs and lost my balance and put them back down on my knees, took a few breaths and cleaned them again to grind out one more rep. Would have liked to get ten reps but no such luck. Dips felt ok but 150lbs was just too much, only got four reps. Even rear delts were tough as crap. Did lots of stretching.
March 11, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
206x2
243x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
Safety Squat Bar Split Squats
135x8/8
165x8/8
195x8/8
225x8/8 PR+3 reps
Arched Back Stiff-legged Goodmornings
135x8
165x8
195x8
225x8 PR+10lbs
255x8 PR+40lbs
Single Leg Seated Leg Curls
100x12/12 PR+10lbs
100x12/12
100x12/12
33 Minutes of Stretching
Comments: Yeah, I got another cold. Took me about an hour after I got home from work to convince myself to go to the gym. I knew my endurance would be down since breathing was compromised. Box squats weren't bad once I got into my groove. Weight felt light on split squats but I had to take longer breaks between sets since I was getting out of breath from the higher reps. Hamstring was a bit tight but gm's were fine. 255lbs wasn't even that bad. I like seeing my strength go up on these. With leg curls, the first set was really tough and I didn't think I would get more than nine reps on the next set. I was wrong and the following sets felt easier. Did stretches when I got home. Hoping a lot of sleep will help me fight this cold.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
206x2
243x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
Safety Squat Bar Split Squats
135x8/8
165x8/8
195x8/8
225x8/8 PR+3 reps
Arched Back Stiff-legged Goodmornings
135x8
165x8
195x8
225x8 PR+10lbs
255x8 PR+40lbs
Single Leg Seated Leg Curls
100x12/12 PR+10lbs
100x12/12
100x12/12
33 Minutes of Stretching
Comments: Yeah, I got another cold. Took me about an hour after I got home from work to convince myself to go to the gym. I knew my endurance would be down since breathing was compromised. Box squats weren't bad once I got into my groove. Weight felt light on split squats but I had to take longer breaks between sets since I was getting out of breath from the higher reps. Hamstring was a bit tight but gm's were fine. 255lbs wasn't even that bad. I like seeing my strength go up on these. With leg curls, the first set was really tough and I didn't think I would get more than nine reps on the next set. I was wrong and the following sets felt easier. Did stretches when I got home. Hoping a lot of sleep will help me fight this cold.
Thursday, March 10, 2011
March 10, 2011 - Extra Workout
Double Band Leg Curls
IW#3's&IW#1'sx10
IW#3's&IW#1'sx10
Rotary Hip Extensions
187.5x25/25 PR+12.5lbs
187.5x25/25
Machine Hip Abductions
150x25 PR+15lbs
150x25
Belt Squats
155x25 PR+25lbs
155x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Allergies acting up today, despite all the rain. Increased the band tension for band leg curls, pretty easy but that's the idea. Still plugging away at the hip extensions, almost up to full stack of weight now. Even though I said I'd stick at last time's weights for hip abductions, I increased the weight. I had to take a few breaks so I will stay here for next session and until it feels easier. Got a little gassed on belt squats, I think I'll stick to this weight for another week. Ankle weight stuff was kind of tough compared to Monday but I got all the reps with no breaks. I decided to make this day the light band tension day for the upper body stuff. Upper back was tired from the day before so I had to take a break for both the face pulls and lat pulls. None for triceps. A little stretching and then home to go eat Chipotle. I love those burritos.
IW#3's&IW#1'sx10
IW#3's&IW#1'sx10
Rotary Hip Extensions
187.5x25/25 PR+12.5lbs
187.5x25/25
Machine Hip Abductions
150x25 PR+15lbs
150x25
Belt Squats
155x25 PR+25lbs
155x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Allergies acting up today, despite all the rain. Increased the band tension for band leg curls, pretty easy but that's the idea. Still plugging away at the hip extensions, almost up to full stack of weight now. Even though I said I'd stick at last time's weights for hip abductions, I increased the weight. I had to take a few breaks so I will stay here for next session and until it feels easier. Got a little gassed on belt squats, I think I'll stick to this weight for another week. Ankle weight stuff was kind of tough compared to Monday but I got all the reps with no breaks. I decided to make this day the light band tension day for the upper body stuff. Upper back was tired from the day before so I had to take a break for both the face pulls and lat pulls. None for triceps. A little stretching and then home to go eat Chipotle. I love those burritos.
March 09, 2011 - ME UB
Dynamic Warm-ups
Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
385x1 PR+20lbs
347x3 PR+18lbs
Swiss Bar Seated Presses w/ IW#4's (145lbs)
45x3
60x3
75x3
90x3
105x1
Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x8 PR+2 reps
Dual Axis Rear Delt Machine
75x12
75x12
75x12
34 Minutes of Stretching
Comments: Good day for board pressing. I wasn't sure it would be at the start as my right elbow/bicep was feeling weird on the warm ups. Once I moved on to singles, that feeling went away and I knew I was going to have a good session. I'm not sure if it's from the increased focus on pressing, or if it's doing heavy dips, or doing speed work for bench, or the band pressdowns or if it's a combo of all/some but I'm actually feeling comfortable benching. There was a little hesitation with 385lbs but it went up fairly smooth. Might have been good for a bit more but figured this was good for now. Got three on my down set and went for a fourth but only got it a few inches off the boards. I guess my shoulders and triceps were a bit beat from that as swiss bar band stuff was pretty tough. Just got to keep plugging away. Got eight for my last set of pullups and rear delts were okay. Still figuring out the best way to perform on that particular machine.
Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
385x1 PR+20lbs
347x3 PR+18lbs
Swiss Bar Seated Presses w/ IW#4's (145lbs)
45x3
60x3
75x3
90x3
105x1
Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x8 PR+2 reps
Dual Axis Rear Delt Machine
75x12
75x12
75x12
34 Minutes of Stretching
Comments: Good day for board pressing. I wasn't sure it would be at the start as my right elbow/bicep was feeling weird on the warm ups. Once I moved on to singles, that feeling went away and I knew I was going to have a good session. I'm not sure if it's from the increased focus on pressing, or if it's doing heavy dips, or doing speed work for bench, or the band pressdowns or if it's a combo of all/some but I'm actually feeling comfortable benching. There was a little hesitation with 385lbs but it went up fairly smooth. Might have been good for a bit more but figured this was good for now. Got three on my down set and went for a fourth but only got it a few inches off the boards. I guess my shoulders and triceps were a bit beat from that as swiss bar band stuff was pretty tough. Just got to keep plugging away. Got eight for my last set of pullups and rear delts were okay. Still figuring out the best way to perform on that particular machine.
Wednesday, March 9, 2011
March 08, 2011 - ME LB
Dynamic Warm-ups
18" Cambered Squat Bar Box Squats
60x10
100x5
150x5
190x3
240x3
280x3
330x1
370x1 (lil hiccup)
400x1
430x1
460x1
485x1
437x3
Louie Deadlifts
135x3
165x3
195x3
225x3
255x3
285x3
315x3
345x3
Glute Ham Raises (ugly)
bwx8
bwx6
bwx3
bwx4
Reverse Hyperextensions
230x12 PR+30lbs
230x12
230x11
40 Minutes of Stretching
Comments: This workout was littered with tests for my hamstring. First up was box squats with the csb. Much better bar than the one I bought. Middle back crap was acting up again. Felt pretty good but had a bit of a hiccup with 370lbs as I started to come up, lost my balance and plopped back down on the box. I then got it up easy. Each following set, I gained a new spotter. I think four at one point, which is kind of weird for me since I tend to lift alone (when it comes to gym work). On 460lbs, I shouted "I got it" when I hit my sticking point (a few inches off the box) and also to keep my mind focused on the lift, rather than any aches. I do that to psyche myself up on things like farmer's walk. Didn't mean for it to sound gruff, like I didn't want the spotters there haha. On 485lbs, I hit two sticking points so I said "I got it twice" haha. Got three reps on my down set, might have had a fourth if I really wanted to push it but played it smart. Moved on to Louies, yet another test. While I had lifted the weight that injured me in a goodmorning, I still had not done a sumo stance lift with an arched back and stiff legs and wide stance stuff bothers the hamstring the most. I started super light and just kept going up since it felt alright. Focused on keeping arched and pushing off the floor with the sides of my feet and glutes. I stopped where I did since I figured it was enough for today and wanted to keep strict form. Then it was time for my final test, ghr's. I knew these would be down in strength by a lot but my goal was to at least try and see if my hamstrings would hold up to it. This would be my last gym tester and if I passed, I'd start doing event training again. I wouldn't have counted any of the "reps" I did as good but it is a start and my leg didn't explode. Got a long way to go to get back to my former strength on these but I got time. Made an aggressive increase in reverse hypers and almost got all the reps but I couldn't get the last one of the last set up to my satisfaction so I didn't count it. Ended up doing a lot of stretching for my legs.
18" Cambered Squat Bar Box Squats
60x10
100x5
150x5
190x3
240x3
280x3
330x1
370x1 (lil hiccup)
400x1
430x1
460x1
485x1
437x3
Louie Deadlifts
135x3
165x3
195x3
225x3
255x3
285x3
315x3
345x3
Glute Ham Raises (ugly)
bwx8
bwx6
bwx3
bwx4
Reverse Hyperextensions
230x12 PR+30lbs
230x12
230x11
40 Minutes of Stretching
Comments: This workout was littered with tests for my hamstring. First up was box squats with the csb. Much better bar than the one I bought. Middle back crap was acting up again. Felt pretty good but had a bit of a hiccup with 370lbs as I started to come up, lost my balance and plopped back down on the box. I then got it up easy. Each following set, I gained a new spotter. I think four at one point, which is kind of weird for me since I tend to lift alone (when it comes to gym work). On 460lbs, I shouted "I got it" when I hit my sticking point (a few inches off the box) and also to keep my mind focused on the lift, rather than any aches. I do that to psyche myself up on things like farmer's walk. Didn't mean for it to sound gruff, like I didn't want the spotters there haha. On 485lbs, I hit two sticking points so I said "I got it twice" haha. Got three reps on my down set, might have had a fourth if I really wanted to push it but played it smart. Moved on to Louies, yet another test. While I had lifted the weight that injured me in a goodmorning, I still had not done a sumo stance lift with an arched back and stiff legs and wide stance stuff bothers the hamstring the most. I started super light and just kept going up since it felt alright. Focused on keeping arched and pushing off the floor with the sides of my feet and glutes. I stopped where I did since I figured it was enough for today and wanted to keep strict form. Then it was time for my final test, ghr's. I knew these would be down in strength by a lot but my goal was to at least try and see if my hamstrings would hold up to it. This would be my last gym tester and if I passed, I'd start doing event training again. I wouldn't have counted any of the "reps" I did as good but it is a start and my leg didn't explode. Got a long way to go to get back to my former strength on these but I got time. Made an aggressive increase in reverse hypers and almost got all the reps but I couldn't get the last one of the last set up to my satisfaction so I didn't count it. Ended up doing a lot of stretching for my legs.
Monday, March 7, 2011
March 07, 2011 - Extra Workout
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Even though I had off from class tonight, I kept to my schedule and did my condensed extra workout. I knew the increased band tension would suck. Pretty much doubling the weight. Had to take a few breaks to get all the reps. Triceps stuff was the hardest. Used therabands to secure 10lbs dumbbells to each leg on top of the 1lbs ankle weights to get 11lbs. This is the heaviest I can do at home. Really easy. I'm debating whether I should make this day lighter than the other extra workout day, say keep the weights at about 50% of the other day (on the exercises that I do that is). Depends on how my arms and upper back recover from a few more sessions with this band tension.
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Even though I had off from class tonight, I kept to my schedule and did my condensed extra workout. I knew the increased band tension would suck. Pretty much doubling the weight. Had to take a few breaks to get all the reps. Triceps stuff was the hardest. Used therabands to secure 10lbs dumbbells to each leg on top of the 1lbs ankle weights to get 11lbs. This is the heaviest I can do at home. Really easy. I'm debating whether I should make this day lighter than the other extra workout day, say keep the weights at about 50% of the other day (on the exercises that I do that is). Depends on how my arms and upper back recover from a few more sessions with this band tension.
March 06, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
Neutral Grip Seated Dumbbell Presses
75'sx3
85'sx3
95'sx3
95'sx3
105'sx3
125'sx0 (missed clean)
115'sx0
Parallel Bar Dips
bw+35x8
bw+70x8
bw+105x8
bw+140x8 PR+5 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12 PR+2.5lbs
85'sx12
85'sx12
37 Minutes of Stretching
Comments: Slept in again. Benching was fine but the band would get pinched by the lower rack hooks when I racked the weight. Going to have to use the other bench for this next time that doesn't have those. I thought I was doing outstanding on dumbbell but it turns out I wasn't. See, it looks like someone broke the 105lbs dumbbells so I had to make some. I messed up on the math and made 95lbs instead of 105lbs and 105lbs instead of 115lbs. The weight felt so easy (because it was) that I went for 125lbs. Instead of a 10lbs jump, it was a 20lbs jump and I couldn't clean the dumbbells to my shoulders. That was when I realized my error and tried 115lbs but to no avail as my shoulders were done. At least 105lbs felt doable for five. Dips went well, not much to say there. Moved up in weight on rear delt stuff, very tough.
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
Neutral Grip Seated Dumbbell Presses
75'sx3
85'sx3
95'sx3
95'sx3
105'sx3
125'sx0 (missed clean)
115'sx0
Parallel Bar Dips
bw+35x8
bw+70x8
bw+105x8
bw+140x8 PR+5 reps
Bent Over Rear Delt Dumbbell Raises
85'sx12 PR+2.5lbs
85'sx12
85'sx12
37 Minutes of Stretching
Comments: Slept in again. Benching was fine but the band would get pinched by the lower rack hooks when I racked the weight. Going to have to use the other bench for this next time that doesn't have those. I thought I was doing outstanding on dumbbell but it turns out I wasn't. See, it looks like someone broke the 105lbs dumbbells so I had to make some. I messed up on the math and made 95lbs instead of 105lbs and 105lbs instead of 115lbs. The weight felt so easy (because it was) that I went for 125lbs. Instead of a 10lbs jump, it was a 20lbs jump and I couldn't clean the dumbbells to my shoulders. That was when I realized my error and tried 115lbs but to no avail as my shoulders were done. At least 105lbs felt doable for five. Dips went well, not much to say there. Moved up in weight on rear delt stuff, very tough.
Saturday, March 5, 2011
March 05, 2011 - Extra Workout
First off, I want to congratulate my friend, Mike Jenkins, on his second place finish at the Arnold Strongman Classic. A lot of people didn't think he deserved to go there and well, I think he shut them all up today.
Double Band Leg Curls
IW#3'sx30
IW#3'sx30
Rotary Hip Extensions
175x25/25 PR+12.5lbs
175x25/25
Machine Hip Abductions
135x25 PR+15lbs
135x25
Belt Squats
130x25 PR+25lbs
130x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Pretty much over my cold, so this is probably the fastest I've recovered from one. Slept in late and just kept my eyes glued to the internet, hitting refresh to see if there were more updates on the Arnold. I went to the Y to workout between the break in the action. Leg curls were pretty good, going to up the band tension and drop the reps down next time. Still trucking along on hip extensions. I made a big jump on abductions and I will be staying at this weight for next time. Belt squats are getting better and better. Ankle weight leg curls started out explosive and easy but I ran out of steam and had to take a break with about 70 reps to go. Going to be at this weight until I can do several workouts with this weight without taking a break in a row. Went home and did my upper body band stuff. No breaks. Going to up the band tension. I'm hoping to get back to event training this coming week and if that works out, I will be doing just two extra workouts a week instead of three.
Double Band Leg Curls
IW#3'sx30
IW#3'sx30
Rotary Hip Extensions
175x25/25 PR+12.5lbs
175x25/25
Machine Hip Abductions
135x25 PR+15lbs
135x25
Belt Squats
130x25 PR+25lbs
130x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Pretty much over my cold, so this is probably the fastest I've recovered from one. Slept in late and just kept my eyes glued to the internet, hitting refresh to see if there were more updates on the Arnold. I went to the Y to workout between the break in the action. Leg curls were pretty good, going to up the band tension and drop the reps down next time. Still trucking along on hip extensions. I made a big jump on abductions and I will be staying at this weight for next time. Belt squats are getting better and better. Ankle weight leg curls started out explosive and easy but I ran out of steam and had to take a break with about 70 reps to go. Going to be at this weight until I can do several workouts with this weight without taking a break in a row. Went home and did my upper body band stuff. No breaks. Going to up the band tension. I'm hoping to get back to event training this coming week and if that works out, I will be doing just two extra workouts a week instead of three.
Friday, March 4, 2011
March 04, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
205x2
237x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
Safety Squat Bar Split Squats
165x3/3
195x3/3
225x5/5
255x5/5 PR+2 reps
285x5/5 PR+2/3 reps
Arched Back Stiff-legged Goodmornings
135x8
155x8 PR+20lbs
175x8 PR+40lbs
195x8 PR+60lbs
215x8 PR+80lbs
Single Leg Seated Leg Curls
90x12/12 PR+20lbs
90x12/12
90x12/12
38 Minutes of Stretching
Comments: Stress from the day before and allergies coming back lead to a bit of a cold for me. I drank about 2.5 gallons of water. I was quite relieved to go to the gym. I took things kind of slow and made it a point to talk a lot between sets and joke around. I figured it would help me calm myself and reduce stress levels. Middle back thingy is better but still there. Box squatting went better than last time as my lower back wasn't acting up much. I forgot I was doing fives this week on split squats and had started doing threes. 255lbs wasn't too bad so I figured I'd try 285lbs a bit tougher but got it. Big PR on this for me. I think my legs are stronger now then they were before I was injured. GM's were easy on pretty much every weight. Just kept going up and up with super strict form. Called it at 215lbs, can always try for more next time. Slapped on 90lbs for leg curls and they were a bit tougher than last time but still got the reps. Finished up with stretching.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
205x2
237x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
Safety Squat Bar Split Squats
165x3/3
195x3/3
225x5/5
255x5/5 PR+2 reps
285x5/5 PR+2/3 reps
Arched Back Stiff-legged Goodmornings
135x8
155x8 PR+20lbs
175x8 PR+40lbs
195x8 PR+60lbs
215x8 PR+80lbs
Single Leg Seated Leg Curls
90x12/12 PR+20lbs
90x12/12
90x12/12
38 Minutes of Stretching
Comments: Stress from the day before and allergies coming back lead to a bit of a cold for me. I drank about 2.5 gallons of water. I was quite relieved to go to the gym. I took things kind of slow and made it a point to talk a lot between sets and joke around. I figured it would help me calm myself and reduce stress levels. Middle back thingy is better but still there. Box squatting went better than last time as my lower back wasn't acting up much. I forgot I was doing fives this week on split squats and had started doing threes. 255lbs wasn't too bad so I figured I'd try 285lbs a bit tougher but got it. Big PR on this for me. I think my legs are stronger now then they were before I was injured. GM's were easy on pretty much every weight. Just kept going up and up with super strict form. Called it at 215lbs, can always try for more next time. Slapped on 90lbs for leg curls and they were a bit tougher than last time but still got the reps. Finished up with stretching.
March 03, 2011 - Extra Workout
Double Band Leg Curls
IW#3'sx30
IW#3'sx30
Rotary Hip Extensions
162.5x25/25 PR+25lbs
162.5x25/25
Machine Hip Abductions
120x25 PR+20lbs
120x25
Belt Squats
105x25 PR+25lbs
105x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Kind of a stressful day at work so it was good to have an easy workout. Everything went well. I added more weight than I thought I did for the hip extensions but still not bad. Had to take a rest doing abductions so I'll stay at that weight. Belt squats are getting easier. Did all the reps for leg curls with ankle weights with no breaks. Face pulls I only had to take a break once. Hung out with my little sister and dad and ate three burritos at Chipotle.
IW#3'sx30
IW#3'sx30
Rotary Hip Extensions
162.5x25/25 PR+25lbs
162.5x25/25
Machine Hip Abductions
120x25 PR+20lbs
120x25
Belt Squats
105x25 PR+25lbs
105x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Kind of a stressful day at work so it was good to have an easy workout. Everything went well. I added more weight than I thought I did for the hip extensions but still not bad. Had to take a rest doing abductions so I'll stay at that weight. Belt squats are getting easier. Did all the reps for leg curls with ankle weights with no breaks. Face pulls I only had to take a break once. Hung out with my little sister and dad and ate three burritos at Chipotle.
Thursday, March 3, 2011
March 02, 2011 - ME UB
Dynamic Warm-ups
Axle Push Presses
75x5
105x3
135x3
165x3
195x3
225x1
245x1
265x1
285x1 PR+13lbs
305x1 PR+33lbs
320x0
275x2 PR+3lbs & 1 rep
Close Grip Barbell 4-Board Presses
230x3
260x3
290x3
320x3
350x3 PR+15lbs
Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x6 PR+5lbs
Dual Axis Rear Delt Machine
55x12
65x12
75x12
33 Minutes of Stretching
Comments: Today was another test of sorts. One part was testing my leg/recovery. Last week my lower back acted up from lifting heavy for my lower body and I had to cut my upper body workout short. The other part was trusting in Dave Ostlund's pressing ideas. I hadn't been following them to a T as I had kept in push pressing for about half of my overhead training. I decided however, right before my injury, to make push pressing a smaller part. Of course after I was injured, it had to go away for a bit completely. When I read one piece where Dave was doing pressing with both 80lbs of chain and 120lbs of chain, I realized that that was a way to sort of train push press (or at least simulate it) while working on bridging the carry over from strict press to push press. This was still kind of theory though so today would shed light on that. My goal weight was very light as my best push press with an axle was 272lbs. I knew I should be good for more as my best was 285lbs with a log so that was the minimum I'd accept. Weight felt light on the warm-ups so I did a triple with 195lbs (supposed to be my first single). Singles were quite easy and I only used the rehband belt which is good since that usually all I use when I do clean and presses. On 285lbs, I noticed I did a little bit of a double dip. I made sure that wasn't the case for the next set. Got psyched and blasted 305lbs up. Awesome. 33lbs PR. Overhead is moving along nicely. I went looking for my hard belt for the next set and I noticed it floating in the air. Or that is what it looked like in the mirror. A young kid, wearing a shirt the same color as my belt, had borrowed it to do some deadlifts. I bemused as he had it all the way to the last cinch in the belt and it was still a bit loose on him. I get teased for having a "girl's belt" because of my narrow waist so you can imagine how small this kid was. I waited until he was done before I asked him if I could borrow my belt back for a set. He seemed a little embrassassed (my belt wasn't in my bag but like a foot away so understandable to think it was gym property). Had a close miss with 320lbs (need more triceps) and lent him back my belt so he could do another set of deadlifts. I sucked on the downset, I lost my balance on the second rep, made the next a grinder to lockout and then only got my left arm near lockout on my next attempt before having to rack it. Had a bit of a break before board presses as I had to return to my car for my bungee cord as well as tear down the weights. Rather than keep hammering away at the weight, I went down 15lbs. Only had a little struggle but got a triple with 350lbs for a pr. Going up slow on these. Now I changed things a bit with pullups and I'm going to apply this to my other 4x8 exercises (except for one which I'll explain later). My feeling is that it is harsh to jump into a PR weight on dips and pullups with not much warm-up. One unintended result is that when I get to PR weight on the final set, I'm actually quite fatigued rather than hitting it fresh. Tested out weight for the new rear delt exercise. Went home first rather than stretch as my GHR had arrived and my dad and I were going to take it over to Max Fitness. My kind of final test will be to do one with my bodyweight, without any discomfort or pain, and that will let me know if I'm ready to begin event training again. Glute hams will be 4x8 with straight weight (when I get back to doing them) until I'm strong enough to do them with at least 10lbs added. Did some stretching when I got home. This makes two nights back to back where I've been up past 12. Need to get some sleep.
Axle Push Presses
75x5
105x3
135x3
165x3
195x3
225x1
245x1
265x1
285x1 PR+13lbs
305x1 PR+33lbs
320x0
275x2 PR+3lbs & 1 rep
Close Grip Barbell 4-Board Presses
230x3
260x3
290x3
320x3
350x3 PR+15lbs
Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x6 PR+5lbs
Dual Axis Rear Delt Machine
55x12
65x12
75x12
33 Minutes of Stretching
Comments: Today was another test of sorts. One part was testing my leg/recovery. Last week my lower back acted up from lifting heavy for my lower body and I had to cut my upper body workout short. The other part was trusting in Dave Ostlund's pressing ideas. I hadn't been following them to a T as I had kept in push pressing for about half of my overhead training. I decided however, right before my injury, to make push pressing a smaller part. Of course after I was injured, it had to go away for a bit completely. When I read one piece where Dave was doing pressing with both 80lbs of chain and 120lbs of chain, I realized that that was a way to sort of train push press (or at least simulate it) while working on bridging the carry over from strict press to push press. This was still kind of theory though so today would shed light on that. My goal weight was very light as my best push press with an axle was 272lbs. I knew I should be good for more as my best was 285lbs with a log so that was the minimum I'd accept. Weight felt light on the warm-ups so I did a triple with 195lbs (supposed to be my first single). Singles were quite easy and I only used the rehband belt which is good since that usually all I use when I do clean and presses. On 285lbs, I noticed I did a little bit of a double dip. I made sure that wasn't the case for the next set. Got psyched and blasted 305lbs up. Awesome. 33lbs PR. Overhead is moving along nicely. I went looking for my hard belt for the next set and I noticed it floating in the air. Or that is what it looked like in the mirror. A young kid, wearing a shirt the same color as my belt, had borrowed it to do some deadlifts. I bemused as he had it all the way to the last cinch in the belt and it was still a bit loose on him. I get teased for having a "girl's belt" because of my narrow waist so you can imagine how small this kid was. I waited until he was done before I asked him if I could borrow my belt back for a set. He seemed a little embrassassed (my belt wasn't in my bag but like a foot away so understandable to think it was gym property). Had a close miss with 320lbs (need more triceps) and lent him back my belt so he could do another set of deadlifts. I sucked on the downset, I lost my balance on the second rep, made the next a grinder to lockout and then only got my left arm near lockout on my next attempt before having to rack it. Had a bit of a break before board presses as I had to return to my car for my bungee cord as well as tear down the weights. Rather than keep hammering away at the weight, I went down 15lbs. Only had a little struggle but got a triple with 350lbs for a pr. Going up slow on these. Now I changed things a bit with pullups and I'm going to apply this to my other 4x8 exercises (except for one which I'll explain later). My feeling is that it is harsh to jump into a PR weight on dips and pullups with not much warm-up. One unintended result is that when I get to PR weight on the final set, I'm actually quite fatigued rather than hitting it fresh. Tested out weight for the new rear delt exercise. Went home first rather than stretch as my GHR had arrived and my dad and I were going to take it over to Max Fitness. My kind of final test will be to do one with my bodyweight, without any discomfort or pain, and that will let me know if I'm ready to begin event training again. Glute hams will be 4x8 with straight weight (when I get back to doing them) until I'm strong enough to do them with at least 10lbs added. Did some stretching when I got home. This makes two nights back to back where I've been up past 12. Need to get some sleep.
Wednesday, March 2, 2011
March 01, 2011 - ME LB
Dynamic Warm-ups
15" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
405x3
Add Bands (+405lbs)
Add Straps
55x3
95x1
145x1
185x1
235x1
285x0
175x5
Rack Suspended Safety Squat Bar Lifts w/ Chains (+155lbs)
65x3
115x3
155x3
205x3
245x3
295x3
335x3
Hammer Strength Iso-Lateral Kneeling Leg Curls
75x8/8 PR+30lbs
75x8/8
75x8/8
75x8/8
Reverse Hyperextensions
200x12 PR+20lbs
200x12
200x12
28 Minutes of Stretching
Comments: Milk idea was a bust as I was gassy all day so I'm discontinuing that. I guess I'm back. Left shoulder blade/middle back area was acting up even with the light weight but I wasn't going to let that ruin my training. Was not ready for this band tension haha. Couldn't break 55lbs off the pins without strapping myself to the bar. I was worried it would be a short workout but I got better as I added weight. Missed 285lbs below the knees so not really close. I was upset at the time (I thought my PR from 2" lower was higher than it was) but figured I wasn't quite back yet. I think 275lbs would have went if I had tried that but I was stupid and thought that was my previous PR (actually 265lbs). On my down set as I was getting ready to pull my first rep, my ratchet belt came loose. Oh just great. Just went with it. First rep was really tough and I thought a double would be it today. But I kept my pace slow, focused and took my time and managed to get a fiver. Form felt really good as I was using my body as a lever and getting my legs into it. Took a while to tear down and set up the next exercise. Just calling them lifts as it's not a squat or a goodmorning, it just a get it up any way you can type deal. My plan was go up by 30lbs but 65lbs was too easy and I went plate-quarter-plate jumps instead. Standing up with the weight sucked as that was when it went from the lower back to middle back and hit that stupid shoulder blade area. Got up to the weight that injured my hamstring (not including chain weight) so a bit of a personal victory there. Then did leg curls and bumped up the weight a considerable amount since the weight last time was really easy and I was doing more for higher reps on my DE LB day. Left leg obviously not as strong as the right yet. My GHR raise arrives tomorrow so I may switch to doing those next week with just bodyweight and work my way up from there. Otherwise, I may do another week of these. I've kind of dropped doing strict reverse hypers and doing them with momentum but not letting the weight control the movement as I'm doing them correctly now (stopping the weight). It was late when I got home so I did some stretching.
15" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
405x3
Add Bands (+405lbs)
Add Straps
55x3
95x1
145x1
185x1
235x1
285x0
175x5
Rack Suspended Safety Squat Bar Lifts w/ Chains (+155lbs)
65x3
115x3
155x3
205x3
245x3
295x3
335x3
Hammer Strength Iso-Lateral Kneeling Leg Curls
75x8/8 PR+30lbs
75x8/8
75x8/8
75x8/8
Reverse Hyperextensions
200x12 PR+20lbs
200x12
200x12
28 Minutes of Stretching
Comments: Milk idea was a bust as I was gassy all day so I'm discontinuing that. I guess I'm back. Left shoulder blade/middle back area was acting up even with the light weight but I wasn't going to let that ruin my training. Was not ready for this band tension haha. Couldn't break 55lbs off the pins without strapping myself to the bar. I was worried it would be a short workout but I got better as I added weight. Missed 285lbs below the knees so not really close. I was upset at the time (I thought my PR from 2" lower was higher than it was) but figured I wasn't quite back yet. I think 275lbs would have went if I had tried that but I was stupid and thought that was my previous PR (actually 265lbs). On my down set as I was getting ready to pull my first rep, my ratchet belt came loose. Oh just great. Just went with it. First rep was really tough and I thought a double would be it today. But I kept my pace slow, focused and took my time and managed to get a fiver. Form felt really good as I was using my body as a lever and getting my legs into it. Took a while to tear down and set up the next exercise. Just calling them lifts as it's not a squat or a goodmorning, it just a get it up any way you can type deal. My plan was go up by 30lbs but 65lbs was too easy and I went plate-quarter-plate jumps instead. Standing up with the weight sucked as that was when it went from the lower back to middle back and hit that stupid shoulder blade area. Got up to the weight that injured my hamstring (not including chain weight) so a bit of a personal victory there. Then did leg curls and bumped up the weight a considerable amount since the weight last time was really easy and I was doing more for higher reps on my DE LB day. Left leg obviously not as strong as the right yet. My GHR raise arrives tomorrow so I may switch to doing those next week with just bodyweight and work my way up from there. Otherwise, I may do another week of these. I've kind of dropped doing strict reverse hypers and doing them with momentum but not letting the weight control the movement as I'm doing them correctly now (stopping the weight). It was late when I got home so I did some stretching.
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