Walking - 31.5 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Easy stuff. Moved some fallen branches and made some new blocks for deadlifting. Probably just walk tomorrow and no band stuff.
Sunday, October 30, 2011
October 29, 2011 - DE LB
Got quite a bit of snow, almost blizzard conditions. A lot of it melted in the evening but quite a few branches and some trees fell due to how heavy the snow was. Luckily, our house had no issues. Seen just about every season this October.
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
High Heel Leg Presses
560x5
650x5
740x5
830x5
920x5 PR+20lbs
1010x5 PR+110lbs
Roman Chair Back Extensions
90x12
120x12
150x12
180x12 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx10
35 Minutes of Stretching
Comments: Odd lifting this workout. I took things slow and lazy. Box squats felt better than last time. Leg press I went for broke and had bit of scare on the set with 1010lbs. My right quad started to feel like it was burning on the last rep. Not sure what that was about but I kept an eye on it the rest of the workout. Haven't done roman chair stuff since I was doing rehab and nothing heavy so this was a wake up call on the last two sets. I should get better with these once I've done a few more workouts. The plan was to do abs but I was feeling a slight sharp pain in the left side of my abs and thought better of it and went with upper back dumbbell stuff. These go done when I take a break from them so these were really tough. I also determined that overhead seated cable triceps will be my extension based triceps lift.
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
High Heel Leg Presses
560x5
650x5
740x5
830x5
920x5 PR+20lbs
1010x5 PR+110lbs
Roman Chair Back Extensions
90x12
120x12
150x12
180x12 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx10
35 Minutes of Stretching
Comments: Odd lifting this workout. I took things slow and lazy. Box squats felt better than last time. Leg press I went for broke and had bit of scare on the set with 1010lbs. My right quad started to feel like it was burning on the last rep. Not sure what that was about but I kept an eye on it the rest of the workout. Haven't done roman chair stuff since I was doing rehab and nothing heavy so this was a wake up call on the last two sets. I should get better with these once I've done a few more workouts. The plan was to do abs but I was feeling a slight sharp pain in the left side of my abs and thought better of it and went with upper back dumbbell stuff. These go done when I take a break from them so these were really tough. I also determined that overhead seated cable triceps will be my extension based triceps lift.
Saturday, October 29, 2011
October 27, 2011 - ME UB & October 28, 2011 - Extra Workout
Well, doesn't look like event training this weekend. We got snow.
October 27, 2011 - ME UB
Dynamic Warm-ups
Barbell Strict Press w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x3
120x1
140x1
160x1
180x1
200x1 PR+10lbs
169x2
Close Grip Barbell Bench Presses w/ Slingshot
245x8
275x8
305x8
335x8
365x7 PR+2 reps
Swiss Bar Incline Bench Presses
120x12
150x12
180x11
Lying Cable Triceps
50x12
65x12
80x12
95x7
39 Minutes of Stretching
Comments: I wasn't feeling the best but the workout went fairly well. Did hit a 10lbs PR on barbell press with chains. I could not get a third rep on the down set though. I'm definitely used to doing slingshot presses again. Hit my planned weights fairly easy (some struggle with the last set) so I went for a big increase. Came close to getting all eight reps. My neck tightened up on that failed rep (just like on deadlift day) which sucked. Incline was just awful. I haven't done them after heavy pressing and I should have taken that into account and not base my numbers on my best. The fatigue was noticeable just unracking 120lbs. I had planned for four sets but after getting stapled going for a 12th rep with 180lbs, I stopped. Haven't had that happen in a long time. I may just do incline dumbbell pressing here next time. Triceps stuff took a bit of time to setup. I'm really weak at extension based triceps lifts and I tend to avoid them due to elbow problems in my family but I'm giving them a shot. Like incline pressing with the swiss bar, not satisfied with how these go with the rest of the workout. The weight keeps trying to pull me off the bench so my abs and legs have to flex hard to keep from sliding off the bench. Possibly going to use an overhead version next time.
October 28, 2011 - Extra Workout
Walking - 31.5 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Late night walking. Pitch black out at seven. This drastically changing weather is just messing with my allergies. First two band exercises were tough due to the workout the day before.
October 27, 2011 - ME UB
Dynamic Warm-ups
Barbell Strict Press w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x3
120x1
140x1
160x1
180x1
200x1 PR+10lbs
169x2
Close Grip Barbell Bench Presses w/ Slingshot
245x8
275x8
305x8
335x8
365x7 PR+2 reps
Swiss Bar Incline Bench Presses
120x12
150x12
180x11
Lying Cable Triceps
50x12
65x12
80x12
95x7
39 Minutes of Stretching
Comments: I wasn't feeling the best but the workout went fairly well. Did hit a 10lbs PR on barbell press with chains. I could not get a third rep on the down set though. I'm definitely used to doing slingshot presses again. Hit my planned weights fairly easy (some struggle with the last set) so I went for a big increase. Came close to getting all eight reps. My neck tightened up on that failed rep (just like on deadlift day) which sucked. Incline was just awful. I haven't done them after heavy pressing and I should have taken that into account and not base my numbers on my best. The fatigue was noticeable just unracking 120lbs. I had planned for four sets but after getting stapled going for a 12th rep with 180lbs, I stopped. Haven't had that happen in a long time. I may just do incline dumbbell pressing here next time. Triceps stuff took a bit of time to setup. I'm really weak at extension based triceps lifts and I tend to avoid them due to elbow problems in my family but I'm giving them a shot. Like incline pressing with the swiss bar, not satisfied with how these go with the rest of the workout. The weight keeps trying to pull me off the bench so my abs and legs have to flex hard to keep from sliding off the bench. Possibly going to use an overhead version next time.
October 28, 2011 - Extra Workout
Walking - 31.5 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Late night walking. Pitch black out at seven. This drastically changing weather is just messing with my allergies. First two band exercises were tough due to the workout the day before.
Wednesday, October 26, 2011
October 25, 2011 – ME LB
I took off completely on Monday both to get my new training schedule solidified and to give my knee and neck another day to recover. I’d say I was successful at both as have my training ready and no issues with either pain. Could have just been one of those “wandering pains”. Now the new training schedule will be ME LB, ME UB, DE LB and Events. Four exercises per workout instead of three (events will be whatever). Only issue I can see starting this out this week is that I might not have a place to train events this weekend. Still early in the week so we will see.
Dynamic Warm-ups
Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
545x1 PR+30lbs
585x1 PR+70lbs
516x4 PR+53lbs
Louie Deadlifts
275x10
305x10
335x10
365x10 PR+2 reps
395x10 PR+5 reps
Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x10 PR+5lbs
Cable Rows (straps)
180x12
210x12
240x12
225x12
300x1
270x12
41 Minutes of Stretching
Comments: Even though my hamstrings still felt sore, they felt springy so I was thinking it would be good day for lifting. I decided to go with chain pulls instead of band pulls. A few reasons for that: 1) I think the bands work better for my speed work (at least pulling against them that is) 2) easier to set up and strip down, which makes it so other members at the gym can work in on the same bar and 3) I saw a picture of Brian Shaw doing them and it was pretty bad ass (haha). The last time I did these, it was one of my first workouts where I was back to 100% after the hamstring tendon rupture. Boy did I crush those PR’s. Did 495lbs double overhand, hit a big 1rm PR and then did a little over my previous 1rm for four reps. Kind of fun using close to my 1rm from last year with accommodating resistance. After that moved on to sumo stiff-legged pulls. I started low as last time I did decent reps on these, I was quite fatigued. I guess I’m getting better as I crushed my planned three sets. I went for more and that felt easier than the previous set but I threw my head back so hard on the first rep that my neck cramped right at the base of my skull. I sat a bit figured, why not and went for even more weight. This was a tough set but nowhere near as tough as I was expecting it to be. Did have a slow lockout on the last two reps. By this point my hands were sore (I do these all double overhand) and my hammies were swelled to the point that I felt like I was sitting down while standing. My plan had been to bent over rows next but there was no way that was happening so I decided to move on to modified glute hams so see if that would be enough rest. After the ghrs, I knew I wouldn’t be up for bent over rows with my usual weight so I figured I’d do cable rows instead. Still be able to hit the back but not have to rely on my lower back and hams to stay contracted. I haven’t used the cable row at Max Fitness so I had to play with it. I picked a good starting weight of 4 plates (I did record this set but it only showed the stack and my hands). Things went well until I did what I had thought was 270lbs (6 plates). It felt really easy and found out after the set that it was 225lbs (5 plates). Pissed about that so I tried to overcompensate by going for 300lbs which wasn’t going to happen. I got the weight right for the last set and did 270lbs. Really good workout and I was beat. Did a lot of stretching when I got home.
Dynamic Warm-ups
Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
545x1 PR+30lbs
585x1 PR+70lbs
516x4 PR+53lbs
Louie Deadlifts
275x10
305x10
335x10
365x10 PR+2 reps
395x10 PR+5 reps
Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x10 PR+5lbs
Cable Rows (straps)
180x12
210x12
240x12
225x12
300x1
270x12
41 Minutes of Stretching
Comments: Even though my hamstrings still felt sore, they felt springy so I was thinking it would be good day for lifting. I decided to go with chain pulls instead of band pulls. A few reasons for that: 1) I think the bands work better for my speed work (at least pulling against them that is) 2) easier to set up and strip down, which makes it so other members at the gym can work in on the same bar and 3) I saw a picture of Brian Shaw doing them and it was pretty bad ass (haha). The last time I did these, it was one of my first workouts where I was back to 100% after the hamstring tendon rupture. Boy did I crush those PR’s. Did 495lbs double overhand, hit a big 1rm PR and then did a little over my previous 1rm for four reps. Kind of fun using close to my 1rm from last year with accommodating resistance. After that moved on to sumo stiff-legged pulls. I started low as last time I did decent reps on these, I was quite fatigued. I guess I’m getting better as I crushed my planned three sets. I went for more and that felt easier than the previous set but I threw my head back so hard on the first rep that my neck cramped right at the base of my skull. I sat a bit figured, why not and went for even more weight. This was a tough set but nowhere near as tough as I was expecting it to be. Did have a slow lockout on the last two reps. By this point my hands were sore (I do these all double overhand) and my hammies were swelled to the point that I felt like I was sitting down while standing. My plan had been to bent over rows next but there was no way that was happening so I decided to move on to modified glute hams so see if that would be enough rest. After the ghrs, I knew I wouldn’t be up for bent over rows with my usual weight so I figured I’d do cable rows instead. Still be able to hit the back but not have to rely on my lower back and hams to stay contracted. I haven’t used the cable row at Max Fitness so I had to play with it. I picked a good starting weight of 4 plates (I did record this set but it only showed the stack and my hands). Things went well until I did what I had thought was 270lbs (6 plates). It felt really easy and found out after the set that it was 225lbs (5 plates). Pissed about that so I tried to overcompensate by going for 300lbs which wasn’t going to happen. I got the weight right for the last set and did 270lbs. Really good workout and I was beat. Did a lot of stretching when I got home.
Sunday, October 23, 2011
October 22, 2011 - DE LB & October 23, 2011 - Extra Workout
Wasn't feeling so good yesterday. Felt dizzy and almost retched doing box squats. Not to mention that the knee and neck thing weren't better yet. Also I burned my right forearm a little making waffles. Regardless, I am still working on making adjustments to my training. Right now, it looks like I'll be doing a four-days-a-week split (including event training) with a ME LB and DE LB but only ME UB. I may be putting rows and back stuff on my LB days and doing four lifts a workout instead of three. Still ironing out the details but should have it figured out by tomorrow.
October 22, 2011 - DE LB
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
High Heel Leg Presses
590x8
680x8
770x8
860x8 PR+10lbs
Pulldown Abs
100x12
130x12
160x12
190x12 PR+5lbs
Comments: I waited until I didn't feel so dizzy and went to work. Squats felt awful at the start, almost lost my balance on the first working set. Really felt the scar tissue in my hamstring on those first few reps. Things got better (besides almost retching). I rested a bit after the squats to let my stomach settle and went on to leg press. These felt good despite the knee. I think this position keeps a lot of the stress off the knee. Abs ended up tougher than it should have been. On my set with 160lbs, an extra 10lbs hung on to the stack for the first nine reps, making it 170lbs. Didn't really have time to stretch.
October 23, 2011 - Extra Workout
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Tweaks and what not are feeling a little better. My legs were incredibly sore at the start of the walk. Easy band stuff.
October 22, 2011 - DE LB
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
High Heel Leg Presses
590x8
680x8
770x8
860x8 PR+10lbs
Pulldown Abs
100x12
130x12
160x12
190x12 PR+5lbs
Comments: I waited until I didn't feel so dizzy and went to work. Squats felt awful at the start, almost lost my balance on the first working set. Really felt the scar tissue in my hamstring on those first few reps. Things got better (besides almost retching). I rested a bit after the squats to let my stomach settle and went on to leg press. These felt good despite the knee. I think this position keeps a lot of the stress off the knee. Abs ended up tougher than it should have been. On my set with 160lbs, an extra 10lbs hung on to the stack for the first nine reps, making it 170lbs. Didn't really have time to stretch.
October 23, 2011 - Extra Workout
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Tweaks and what not are feeling a little better. My legs were incredibly sore at the start of the walk. Easy band stuff.
Friday, October 21, 2011
October 21, 2011 - Extra Workout
Walking - 32 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Right side of my neck was stiff and my left knee was bothering me. Must have done something to them yesterday. Quite cool outside for walking. Actually had a lot of work today so band stuff was a little tiring. I may be making some changes to my upper body training per the suggestions of Mike Jenkins. Need to think on it a bit as it could be a big change. Looking forward to sleeping in tomorrow.
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Right side of my neck was stiff and my left knee was bothering me. Must have done something to them yesterday. Quite cool outside for walking. Actually had a lot of work today so band stuff was a little tiring. I may be making some changes to my upper body training per the suggestions of Mike Jenkins. Need to think on it a bit as it could be a big change. Looking forward to sleeping in tomorrow.
October 20, 2011 - ME UB
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
135x3
165x3
195x3
225x3
245x1
265x1
285x1
305x1
325x1 PR+5lbs
335x0
293x3 PR+5lbs
Close Grip Barbell Bench Presses
195x10
225x10
255x10
285x10 PR+10lbs & 2 reps
Bent Over Barbell Rows (straps)
225x12
255x12
285x12
315x11 PR+5lbs
49 Minutes of Stretching
Comments: I went in to this workout with lowered expectations based on how the past two push press sessions have gone. I expected to get a small PR and that it would be hard fought. I was right. Just got to keep plugging away at the overhead lifts. Benching continues to improve a lot. My goal weight was just 255lbs but it went up way too easy and I might have had two more reps in the tank for 285lbs, which is 10lbs over my eight rep PR. I knew rows would be tough as everything had been heavy the previous workout with squats and wide grip rdls. Managed to eek out 11 reps on the last set. I should get all of them next time. Tons of stretching, probably due to not walking yesterday and from doing a lot work that night for a video project.
Barbell Push Presses
45x10
95x5
135x3
165x3
195x3
225x3
245x1
265x1
285x1
305x1
325x1 PR+5lbs
335x0
293x3 PR+5lbs
Close Grip Barbell Bench Presses
195x10
225x10
255x10
285x10 PR+10lbs & 2 reps
Bent Over Barbell Rows (straps)
225x12
255x12
285x12
315x11 PR+5lbs
49 Minutes of Stretching
Comments: I went in to this workout with lowered expectations based on how the past two push press sessions have gone. I expected to get a small PR and that it would be hard fought. I was right. Just got to keep plugging away at the overhead lifts. Benching continues to improve a lot. My goal weight was just 255lbs but it went up way too easy and I might have had two more reps in the tank for 285lbs, which is 10lbs over my eight rep PR. I knew rows would be tough as everything had been heavy the previous workout with squats and wide grip rdls. Managed to eek out 11 reps on the last set. I should get all of them next time. Tons of stretching, probably due to not walking yesterday and from doing a lot work that night for a video project.
Thursday, October 20, 2011
October 18, 2011 - ME LB
Meant to post this sooner. Late night working out and I forgot my camera at the gym. Following day had to work late on a project.
Dynamic Warm-ups
18" Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x1
395x1
425x1
455x1
485x1 PR+5lbs
510x1 PR+30lbs
459x4
Wide Grip Romanian Deadlifts
345x5
375x5
405x5
435x5
465x5 PR+10lbs
Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x12 PR+3 reps
30 Minutes of Stretching
Comments: Wasn't feeling the best but it turned into a great workout. Very happy to get over 500lbs on ssb squats. Means I can up the band tension to the same level as my regular box squats on DE LB day. Grip gave out going for a fifth rep on the last set of wide grip rdls so I had to pull that rep from the floor. Hopefully my grip will continue to improve and I won't have to go to straps for those. After the heavy stuff, I was surprised to get all the reps on modified ghrs.
Dynamic Warm-ups
18" Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x1
395x1
425x1
455x1
485x1 PR+5lbs
510x1 PR+30lbs
459x4
Wide Grip Romanian Deadlifts
345x5
375x5
405x5
435x5
465x5 PR+10lbs
Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x12 PR+3 reps
30 Minutes of Stretching
Comments: Wasn't feeling the best but it turned into a great workout. Very happy to get over 500lbs on ssb squats. Means I can up the band tension to the same level as my regular box squats on DE LB day. Grip gave out going for a fifth rep on the last set of wide grip rdls so I had to pull that rep from the floor. Hopefully my grip will continue to improve and I won't have to go to straps for those. After the heavy stuff, I was surprised to get all the reps on modified ghrs.
Tuesday, October 18, 2011
October 17, 2011 - DE UB
Dynamic Warm-ups
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
Swiss Bar Incline Bench Presses
140x8
170x8
200x8
230x8 PR+5lbs
Bent Over Rear Delt Dumbbell Raises
45'sx12
60'sx12
75'sx12
90'sx12
36 Minutes of Stretching
Comments: Allergies were acting up a bit today so that was a bit of a pain. Wouldn't think that just 8lbs more on log would be so tough. Reminiscent of when I used a ton of band tension on these with the head rush I was getting. I felt a little off balance (or I was having issues with balance) on swiss bar but got rid of that issue by the time I went for the money set. Dumbbell stuff is still super tough. One more week and I'll be back to what I was using on this before the injury break. Stretching felt good.
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
Swiss Bar Incline Bench Presses
140x8
170x8
200x8
230x8 PR+5lbs
Bent Over Rear Delt Dumbbell Raises
45'sx12
60'sx12
75'sx12
90'sx12
36 Minutes of Stretching
Comments: Allergies were acting up a bit today so that was a bit of a pain. Wouldn't think that just 8lbs more on log would be so tough. Reminiscent of when I used a ton of band tension on these with the head rush I was getting. I felt a little off balance (or I was having issues with balance) on swiss bar but got rid of that issue by the time I went for the money set. Dumbbell stuff is still super tough. One more week and I'll be back to what I was using on this before the injury break. Stretching felt good.
Sunday, October 16, 2011
October 16, 2011 - Extra Workout
Walking - 30 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Feeling good, felt rested upon waking up this morning and I haven't felt like that in a few weeks. Did a decent amount of mowing before going for a brisk walk. Sunny out today, wouldn't know it is Autumn besides the Halloween decorations and leaves. No more paint smell in the basement.
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Feeling good, felt rested upon waking up this morning and I haven't felt like that in a few weeks. Did a decent amount of mowing before going for a brisk walk. Sunny out today, wouldn't know it is Autumn besides the Halloween decorations and leaves. No more paint smell in the basement.
Saturday, October 15, 2011
October 15, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
248x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
High Heel Leg Presses
650x10
740x10
830x10 PR+40lbs
Pulldown Abs
95x12
125x12
155x12
185x12 PR+5lbs
35 Minutes of Stretching
Comments: Sleeping in felt good. I think doing DE LB on Saturdays (with a day break) was a good decision as I feel fresher when it comes to squats. The rows the day before were just taxing my back too much I think. Not as speedy as last week but doing good work. Felt I had a little more in the tank on leg presses. Finally making a PR on ab work again. Been a long time coming with that. Did a decent amount of stretching.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
248x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
High Heel Leg Presses
650x10
740x10
830x10 PR+40lbs
Pulldown Abs
95x12
125x12
155x12
185x12 PR+5lbs
35 Minutes of Stretching
Comments: Sleeping in felt good. I think doing DE LB on Saturdays (with a day break) was a good decision as I feel fresher when it comes to squats. The rows the day before were just taxing my back too much I think. Not as speedy as last week but doing good work. Felt I had a little more in the tank on leg presses. Finally making a PR on ab work again. Been a long time coming with that. Did a decent amount of stretching.
Friday, October 14, 2011
October 14, 2011 - Extra Workout
Walking - 32 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Back still sore, guess yesterday wouldn't have helped haha. Nice and cool outside, perfect walking weather. Power got knocked out in the basement so band stuff was done in darkness. I'm looking forward to resting this weekend.
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Back still sore, guess yesterday wouldn't have helped haha. Nice and cool outside, perfect walking weather. Power got knocked out in the basement so band stuff was done in darkness. I'm looking forward to resting this weekend.
October 13, 2011 - ME UB
Been raining the past few days. Hopefully this doesn't lead to more flooding. Too much to do on Wednesday so no time to go for a walk or get an extra workout in.
Dynamic Warm-ups
Axle Strict Presses
75x5
105x3
135x3
165x3
195x1
220x1
240x1
260x1
275x1 PR+5lbs
280x1 PR+10lbs
252x3 PR+36lbs
Axle Close Grip Floor Presses
185x5
215x5
245x5
275x5
305x5
335x3
Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x12 PR+1 rep
31 Minutes of Stretching
Comments: My upper back was extremely sore from Tuesday's workout. I told myself to stick to the plan and go for a small increase. That seemed to pay off as I managed to tie my barbell PR on the axle and then obliterated my best triple PR. A lot of back bend on the that last rep, Mother Russia would be proud haha. Axle floor pressing was just to set up a baseline for future lifting. Triceps are sore even now. Despite soreness in my back, I got all the reps on rows. Did a decent amount of stretching.
Dynamic Warm-ups
Axle Strict Presses
75x5
105x3
135x3
165x3
195x1
220x1
240x1
260x1
275x1 PR+5lbs
280x1 PR+10lbs
252x3 PR+36lbs
Axle Close Grip Floor Presses
185x5
215x5
245x5
275x5
305x5
335x3
Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x12 PR+1 rep
31 Minutes of Stretching
Comments: My upper back was extremely sore from Tuesday's workout. I told myself to stick to the plan and go for a small increase. That seemed to pay off as I managed to tie my barbell PR on the axle and then obliterated my best triple PR. A lot of back bend on the that last rep, Mother Russia would be proud haha. Axle floor pressing was just to set up a baseline for future lifting. Triceps are sore even now. Despite soreness in my back, I got all the reps on rows. Did a decent amount of stretching.
Tuesday, October 11, 2011
October 11, 2011 - ME LB
Back to normal sleeping cycle. My Shaw Strength Stone Sleeves arrived today. Also got a note of apology for the order taking so long, an autographed picture and a free shirt.
Dynamic Warm-ups
12" Block Pulls
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x1 PR+5lbs
576x3 PR+4lbs
Romanian Deadlifts
335x8
365x8
395x8
425x8
Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x9 PR+5lbs
41 Minutes of Stretching
Comments: Felt pretty good. Just like last week with reverse band pulls, I got excited and went for a big increase with much the same result. Pretty much exactly the same as managed to get 5lbs PR after missing my more ambitious 15lbs PR. Wouldn't think 10lbs would be that big a deal at this weight range. Managed to get a 4lbs PR on the triple for a down set. I got to stick to the plan and stop going big and missing. I need to remember that my rotation cycle is much shorter. It takes a lot out of me, even if I am still able to get it together to hit a small PR afterwards. Either way, I know I'm getting stronger. I see a +650lbs deadlift falling this year. Pretty beat going in to rdls but still hit all the planned reps. Almost lost my grip on the last rep of the last set. Finished up with modified ghrs and a lot of stretching.
Dynamic Warm-ups
12" Block Pulls
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x1 PR+5lbs
576x3 PR+4lbs
Romanian Deadlifts
335x8
365x8
395x8
425x8
Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x9 PR+5lbs
41 Minutes of Stretching
Comments: Felt pretty good. Just like last week with reverse band pulls, I got excited and went for a big increase with much the same result. Pretty much exactly the same as managed to get 5lbs PR after missing my more ambitious 15lbs PR. Wouldn't think 10lbs would be that big a deal at this weight range. Managed to get a 4lbs PR on the triple for a down set. I got to stick to the plan and stop going big and missing. I need to remember that my rotation cycle is much shorter. It takes a lot out of me, even if I am still able to get it together to hit a small PR afterwards. Either way, I know I'm getting stronger. I see a +650lbs deadlift falling this year. Pretty beat going in to rdls but still hit all the planned reps. Almost lost my grip on the last rep of the last set. Finished up with modified ghrs and a lot of stretching.
Monday, October 10, 2011
October 10, 2011 - DE UB
Today was a test of sorts. Tomorrow will be as well to see how this workout affects that one. As I predicted, it will be near impossible to secure one, let alone two, benches to elevate the log or axle for DE work. I used bumper plates this time. Not sure how well that will work for the axle. I will say the one good thing is that I won't have to worry about getting a spotter as the gym is full of people. I also checked the band tension for the monster mini bands and they come out to just a little over 70lbs. Would have liked it to be a little higher but it will have to do.
Dynamic Warm-ups
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
Swiss Bar Incline Bench Presses
145x10
175x10
210x10 PR+15lbs
Bent Over Rear Delt Dumbbell Raises
42.5'sx12
57.5'sx12
72.5'sx12
87.5'sx12
26 Minutes of Stretching
Comments: Even though I had off today, I went around the same time I would get there if I had just gotten off from work to see what kind of crowd I would have to deal with on Mondays. Different setup for log pressing and other than worried on the first few sets of the log rolling off the bumper plates, it was very good. Incline swiss bar pressing felt really easy so I did like I did for floor presses and increased the final set weight by 5lbs over what I had planned. Worked out well. Upper back didn't feel super strong. Dumbbell stuff is just getting harder and harder. Surprisingly not a lot of stretching for today.
Dynamic Warm-ups
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
Swiss Bar Incline Bench Presses
145x10
175x10
210x10 PR+15lbs
Bent Over Rear Delt Dumbbell Raises
42.5'sx12
57.5'sx12
72.5'sx12
87.5'sx12
26 Minutes of Stretching
Comments: Even though I had off today, I went around the same time I would get there if I had just gotten off from work to see what kind of crowd I would have to deal with on Mondays. Different setup for log pressing and other than worried on the first few sets of the log rolling off the bumper plates, it was very good. Incline swiss bar pressing felt really easy so I did like I did for floor presses and increased the final set weight by 5lbs over what I had planned. Worked out well. Upper back didn't feel super strong. Dumbbell stuff is just getting harder and harder. Surprisingly not a lot of stretching for today.
Sunday, October 9, 2011
October 09, 2011 - Extra Workout
I guess I'm going to take a break from event training until I get back from Thanksgiving break and continue to push the gym lifting.
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Felt good, rested. Warmed up by doing a little lawn mowing.
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Felt good, rested. Warmed up by doing a little lawn mowing.
October 08, 2011 - DE LB
I didn't lift Friday as I only had 5 hours of sleep (being generous with that estimate) and I actually had work at work so I was beyond tired. Figured a day of rest would be better than trying to force a workout.
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
High Heel Leg Presses
540x5
630x5
720x5
810x5
900x5 PR+40lbs
Pulldown Abs
90x12
120x12
150x12
180x12
33 Minutes of Stretching
Comments: Probably the latest I've ever gone to the gym. I didn't trust four college age teenagers on a double date in the house unsupervised. Had to work fast for this workout. This was the best squats have ever been for me, both speed and form wise. Felt good on the first work set (usually takes a few to get going). My quads were cramping a little just positioning myself in the leg press. I decided to up the weight I was going for on leg pressing by 20lbs. Good call on that. I felt good for a little more. Abs are definitely back at pre-injury strength. Did the stretching at home.
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
High Heel Leg Presses
540x5
630x5
720x5
810x5
900x5 PR+40lbs
Pulldown Abs
90x12
120x12
150x12
180x12
33 Minutes of Stretching
Comments: Probably the latest I've ever gone to the gym. I didn't trust four college age teenagers on a double date in the house unsupervised. Had to work fast for this workout. This was the best squats have ever been for me, both speed and form wise. Felt good on the first work set (usually takes a few to get going). My quads were cramping a little just positioning myself in the leg press. I decided to up the weight I was going for on leg pressing by 20lbs. Good call on that. I felt good for a little more. Abs are definitely back at pre-injury strength. Did the stretching at home.
Thursday, October 6, 2011
October 06, 2011 - ME UB
Dynamic Warm-ups
12" Log Strict Presses w/ Chains
No Chains
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
160x1
180x1
200x1 PR+10lbs
210x0
169x2
Swiss Bar Floor Presses
195x8
225x8
255x8
290x8
Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x11 PR+5lbs
29 Minutes of Stretching
Comments: Didn't feel too bad. Chiro session seemed to take the tension off my abs. Worked up to the planned weight for pressing but decided to try for more. Wasn't crushed by it but it wasn't going today. Mad I only got two reps on the down set. Should have been three but I lost my balance on the third rep. Swiss bar floor presses went well. I added a little to the last set as I knew I had set the bar too low for today but like the snatch grip deads from Tuesday, I wasn't sure I'd get all the reps with another set. Still went up pretty easy. Need more weight next time. Rows started off rough but got better. Just couldn't get that last rep though. Didn't need to do much stretching this time.
12" Log Strict Presses w/ Chains
No Chains
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
160x1
180x1
200x1 PR+10lbs
210x0
169x2
Swiss Bar Floor Presses
195x8
225x8
255x8
290x8
Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x11 PR+5lbs
29 Minutes of Stretching
Comments: Didn't feel too bad. Chiro session seemed to take the tension off my abs. Worked up to the planned weight for pressing but decided to try for more. Wasn't crushed by it but it wasn't going today. Mad I only got two reps on the down set. Should have been three but I lost my balance on the third rep. Swiss bar floor presses went well. I added a little to the last set as I knew I had set the bar too low for today but like the snatch grip deads from Tuesday, I wasn't sure I'd get all the reps with another set. Still went up pretty easy. Need more weight next time. Rows started off rough but got better. Just couldn't get that last rep though. Didn't need to do much stretching this time.
Wednesday, October 5, 2011
October 04, 2011 - ME LB & October 05, 2011
Didn't feel so good this morning, retched up half a waffle. I'm going to assume that I ate too late the previous night and that the sawdust taste wasn't helping any. Temperature went back up, overcompensating for the drop the past few days. Hotter than it has been the past few weeks. Bands arrived, still no stone sleeves.
October 04, 2011 - ME LB
Dynamic Warm-ups
Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
225x5
275x3
315x3
365x3
405x3
455x3
475x1
545x1
595x1
Added Straps
645x1
700x0
680x1 PR+5lbs
612x3 PR+4lbs
Snatch Grip Deadlifts (straps)
305x10
335x10
365x10
Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x12 PR+2 reps
31 Minutes of Stretching
Comments: My abs were kind of cramping before this workout began so I was a little nervous. But I felt strong. I messed up for my first single (it was supposed to be 495lbs) and managed to briefly lockout 595lbs double overhand. 645lbs went up quick and I got over confident and went for 700lbs. It was stupid but to my surprise it actually came up nicely but I couldn't get it above my knees. I was worried that I had blown the workout so to speak on that pull as I usually have nothing left after a failed deadlift. Glad I was wrong in this instance as I got 680lbs. My camera wasn't in the correct setting so this lift didn't get filmed. Figures. Glad to not be a matchstick puller now haha. High rep pulls on snatch grip was exhausting. I have more in the tank but I don't think I had another 30lbs jump in me. Finished up with modified glute hams and stretching.
October 05, 2011 - Extra Workout
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Been a while since I've gone for a walk with the sun shining. Very sore in my mid back from all the pulls the day before. Still doing band stuff in the mind melting room, I mean freshly painted basement.
October 04, 2011 - ME LB
Dynamic Warm-ups
Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
225x5
275x3
315x3
365x3
405x3
455x3
475x1
545x1
595x1
Added Straps
645x1
700x0
680x1 PR+5lbs
612x3 PR+4lbs
Snatch Grip Deadlifts (straps)
305x10
335x10
365x10
Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x12 PR+2 reps
31 Minutes of Stretching
Comments: My abs were kind of cramping before this workout began so I was a little nervous. But I felt strong. I messed up for my first single (it was supposed to be 495lbs) and managed to briefly lockout 595lbs double overhand. 645lbs went up quick and I got over confident and went for 700lbs. It was stupid but to my surprise it actually came up nicely but I couldn't get it above my knees. I was worried that I had blown the workout so to speak on that pull as I usually have nothing left after a failed deadlift. Glad I was wrong in this instance as I got 680lbs. My camera wasn't in the correct setting so this lift didn't get filmed. Figures. Glad to not be a matchstick puller now haha. High rep pulls on snatch grip was exhausting. I have more in the tank but I don't think I had another 30lbs jump in me. Finished up with modified glute hams and stretching.
October 05, 2011 - Extra Workout
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Been a while since I've gone for a walk with the sun shining. Very sore in my mid back from all the pulls the day before. Still doing band stuff in the mind melting room, I mean freshly painted basement.
Monday, October 3, 2011
October 03, 2011 - Extra Workout
Well, found out the flooding from a few weeks ago messed up whatever heats the house. Just now noticing it with the drastic drop in temperature. Oh goodie.
Walking - 32 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Still raining off and on. Not as much as last time I went for a walk so no rainbow umbrella this time. Still had paint fume enhanced band work though.
Walking - 32 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Still raining off and on. Not as much as last time I went for a walk so no rainbow umbrella this time. Still had paint fume enhanced band work though.
Sunday, October 2, 2011
October 02, 2011 - DE UB
I had thought of doing events today but when I woke up at the time I needed to get there, I was just too tired and fell back to sleep. I'm conflicted about starting up event training again with how well my gym lifts are doing. I'm also having fun. I may have some issues with doing DE UB on Monday's since that is typically when the gym is the most crowded. I'm thinking about getting some new bands (monster minis) as I think the jump between IW#1's and IW#2's is a bit much.
Dynamic Warm-ups
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
115x3
140x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
Swiss Bar Incline Bench Presses
125x5
155x5
185x5
215x5
245x5 PR+20lbs
Bent Over Rear Delt Dumbbell Raises
40'sx12
55'sx12
70'sx12
85'sx12
34 Minutes of Stretching
Comments: Not too bad. Temperature literally dropped 20 degrees overnight. Log press felt pretty good, funny considering that this weight was close to my top percentage the last time I did them. Didn't feel super strong on incline pressing but still got what I was aiming for. Finished up with dumbbell crap (getting tough) and stretching.
Dynamic Warm-ups
12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
115x3
140x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
Swiss Bar Incline Bench Presses
125x5
155x5
185x5
215x5
245x5 PR+20lbs
Bent Over Rear Delt Dumbbell Raises
40'sx12
55'sx12
70'sx12
85'sx12
34 Minutes of Stretching
Comments: Not too bad. Temperature literally dropped 20 degrees overnight. Log press felt pretty good, funny considering that this weight was close to my top percentage the last time I did them. Didn't feel super strong on incline pressing but still got what I was aiming for. Finished up with dumbbell crap (getting tough) and stretching.
Saturday, October 1, 2011
October 01, 2011 - Extra Workout
I may be doing events tomorrow. Got to check with some people. I realize that I will need to change my training schedule around a bit to be optimal for event training as the two main places I train do events on Sundays rather than Saturdays. The plan is to have Mon - DE UB, Tue - ME LB, Wed - Rest, Thu - ME UB, Fri - DE LB, Sat - Rest/Events, Sun - Events/Rest. This should work.
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: It has been raining just about every day this week. Certainly not helping with the flooding issues in the rest of state. Today was no different but I had the time to mess around. Went walking with the biggest rainbow umbrella possible. Finished off the rest/extra day by doing my band stuff in the basement. The newly painted basement. Delicious paint fumes.
Walking - 31 minutes
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: It has been raining just about every day this week. Certainly not helping with the flooding issues in the rest of state. Today was no different but I had the time to mess around. Went walking with the biggest rainbow umbrella possible. Finished off the rest/extra day by doing my band stuff in the basement. The newly painted basement. Delicious paint fumes.
September 29, 2011 - ME UB & September 30, 2011 - DE LB
Not dead, just haven't had time to post the past few days of training. Been busy and not getting as much sleep as I would've liked. As far as strongman training, I'm planning on returning to that next weekend and aiming for the Brute Strength Gym contest in mid February. It's a long way off but since I'll have to take a break for Thanksgiving, that should break up the training nicely.
September 29, 2011 - ME UB
Dynamic Warm-ups
Axle Push Presses
75x5
75x5
105x3
135x3
165x3
195x3
225x1
250x1
270x1
290x1
310x0
310x1 PR+5lbs
279x2 PR+4lbs
Close Grip Barbell Bench Presses w/ Slingshot
225x10
255x10
285x10
315x10
Bent Over Barbell Rows (straps)
215x12
245x12
275x12
305x12 PR+5lbs
37 Minutes of Stretching
Comments: Workout went ok. Axle push pressing was not easy. Had to get really pissed off to get 310lbs. A bit disappointed with getting only a double on the down set but it's improvement. Enough improvement to up the band tension for DE axle pressing. I think I've found a flaw in my current training routine. The weeks I'm scheduled to do heavy box squats is also the weeks I do heavy push pressing. The squats are sapping my leg drive I think. I noticed the past two times that I've hit big squat PR's and then had issues with leg drive and a slow lockout on push pressing two days later. Everything else is working so well right now that I think I'll just go with it. Hell it's making me use more upper body strength and triceps to get the weights. I got used to doing DE squats after doing heavy rows the previous day so perhaps I can adapt to this as well. The rest of the workout went swimmingly and added credence to my thoughts on the box squats/push press thing. Absolutely crushed cgbp with the slingshot. I felt good for a lot more. Rows also went well. Finished up with stretching.
September 30, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
High Heel Leg Presses
580x8
670x8
760x8
850x8
Pulldown Abs
85x12
115x12
145x12
175x12
Comments: I got to the gym really late this workout as I was working on a project. Despite feeling tired, the workout was a good one. I kept to doing 8x3 for DE squats, especially after Tuesday's workout. Started a little rough but my legs woke up and it became super easy. Leg pressing is finally getting tough. Technically no PR's on this but my last set was only 10lbs less than my 5rm so good progress here. Got all the reps on abs this time. I'll be back up to pre-injury weight on these next week. It's been taking a while to get the ab strength back. No time to stretch.
September 29, 2011 - ME UB
Dynamic Warm-ups
Axle Push Presses
75x5
75x5
105x3
135x3
165x3
195x3
225x1
250x1
270x1
290x1
310x0
310x1 PR+5lbs
279x2 PR+4lbs
Close Grip Barbell Bench Presses w/ Slingshot
225x10
255x10
285x10
315x10
Bent Over Barbell Rows (straps)
215x12
245x12
275x12
305x12 PR+5lbs
37 Minutes of Stretching
Comments: Workout went ok. Axle push pressing was not easy. Had to get really pissed off to get 310lbs. A bit disappointed with getting only a double on the down set but it's improvement. Enough improvement to up the band tension for DE axle pressing. I think I've found a flaw in my current training routine. The weeks I'm scheduled to do heavy box squats is also the weeks I do heavy push pressing. The squats are sapping my leg drive I think. I noticed the past two times that I've hit big squat PR's and then had issues with leg drive and a slow lockout on push pressing two days later. Everything else is working so well right now that I think I'll just go with it. Hell it's making me use more upper body strength and triceps to get the weights. I got used to doing DE squats after doing heavy rows the previous day so perhaps I can adapt to this as well. The rest of the workout went swimmingly and added credence to my thoughts on the box squats/push press thing. Absolutely crushed cgbp with the slingshot. I felt good for a lot more. Rows also went well. Finished up with stretching.
September 30, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
High Heel Leg Presses
580x8
670x8
760x8
850x8
Pulldown Abs
85x12
115x12
145x12
175x12
Comments: I got to the gym really late this workout as I was working on a project. Despite feeling tired, the workout was a good one. I kept to doing 8x3 for DE squats, especially after Tuesday's workout. Started a little rough but my legs woke up and it became super easy. Leg pressing is finally getting tough. Technically no PR's on this but my last set was only 10lbs less than my 5rm so good progress here. Got all the reps on abs this time. I'll be back up to pre-injury weight on these next week. It's been taking a while to get the ab strength back. No time to stretch.
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