Update: November 15, 2011 - November 19, 2011

"I have a belly full of white dog crap and you lay this sh*t on me?"

Lot's to update. Been very busy and this past week has been kind of rough.

So first the bad. I wore a "boot" on my foot for a day but decided against it since it would raise my hip on one side too much. The hematoma has been bleeding out since then so lots of bloody socks. Wednesday was definitely the worst. Didn't help that I had a ton of work plus the night class has increased the work load with this final project.

Anyway, on to training stuff. I've finally had enough time to digest all of the suggestions from friends and training partners and I've finally got it in order. This is it:

Tuesday – Deadlift Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Deadlift with bands or chains
Week 2 – A type of Deadlift (3" or 6" block)
Week 3 – A type of Block Pull with bands or chains
Supplementary Lifts - 4-5x5-8
Week 1 – Wide Grip Romanian Deadlift
Week 2 – Louie Deadlift
Week 3 – Snatch Grip Deadlift
Accessory Lifts
Seated Cable Rows – 4×8-12
Cable Pulldowns – 4×8-12

Thursday – Press Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Strict Press w/ Chains
Week 2 – A type of Strict Press
Week 3 – A type of Strict Press w/ Bands
Supplementary Lifts - 4-5x5-8
Week 1 – Close Grip Barbell Bench Presses
Week 2 – Close Grip Barbell Bench Presses w/ Slingshot
Week 3 – Swiss Bar Floor Presses
Accessory Lifts
Neutral Grip Incline Dumbbell Bench Presses – 4x8-12
Seated Overhead Cable Triceps – 4x8-12

Friday – Squat
Main Lifts
Week 1 – A type of Box Squat
Week 2 – A type of Box Squat w/ Chains
Week 3 – A type of Box Squat w/ Bands
Accessory Lifts
Hammer Strength Uni-Lateral Leg Presses - 4x8-12
Modified Glute Ham Raises – 4×8-12
Hammer Strength Iso-Lateral Kneeling Leg Curls – 4x8-12

Sunday or Saturday – Events
Whatever, usually 3-5 exercises

This is the rotation for the deadlift, press and (box) squat:

RDL1) 15” Block Pull
RDL2) 12” Block Pull
RDL3) Deadlift

BDL1) 15” Block Pull w/ IW#3’s dbl
BDL2) Reverse Band 15” Block Pull w/ LB dbl
BDL3) 15” Block Pull w/ 140lbs of Chain

ADL1) Reverse Band Deadlift w/ IW#4’s
ADL2) Deadlift w/ IW#2’s dbl
ADL3) Deadlift w/ 105lbs of Chain

CP1) Axle Strict Press w/ 116lbs of Chains
CP2) 12” Log Strict Press w/ 116lbs of Chains
CP3) Barbell Strict Press w/ 116lbs of Chain

SP1) Barbell Strict Press
SP2) Axle Strict Press
SP3) 12” Log Strict Press

BP1) Axle Strict Press w/ IW#2’s
BP2) 12” Log Strict Press w/ IW#2’s
BP3) Barbell Strict Press w/ IW#2’s

RSQ1) 18” Box Front Squat
RSQ2) 18” SSB Box Squat
RSQ3) 18” CSB Box Squat

CSQ1) 18” SSB Box Squat w/ 111lbs of Chain
CSQ2) 18” CSB Box Squat w/ 146lbs of Chain
CSQ3) 18” Box Front Squat w/ 76lbs of Chain

BSQ1) 18” CSB Box Squat w/ LB’s dbl
BSQ2) 18” Box Front Squat w/ IW#3’s
BSQ3) 18” SSB Box Squat w/ IW#4’s

I'm borrowing heavily from ideas from Brian Shaw. The biggest changes have to be to what used to be ME LB and DE LB. Increasing the focus on deadlifting and back strength. Not much changing to pressing day. Squat day will be more rep work, lots of focus on building up the legs and going for 5rm on a different box squat each time.

November 15, 2011 – Deadlift

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x0

Seated Cable Rows (straps)
200x12
230x12
260x12
290x12 PR+5lbs

Cable Pulldowns (straps)
145x12
175x12
205x12
235x12

Comments: This workout did not go as planned. I felt good on my singles, pulled 545lbs double overhand with just a soft belt. Just totally blew it on 650lbs. It stopped right below my knees. Close but not there. Really messed up the rest of my workout. I tried 640lbs after that ( I really wanted a PR) and it did get higher but still no good. Too much wasted on the previous pull. I was really pissed as if I had stayed smart and gone with 640lbs for my max, I would have gotten it. I was really in a funk and wasn't sure if I was going to finish the workout or not. I finally convinced myself to at least do the back work and then call it a day. Rows went well and pulldowns were a bit awkward. I haven't done them in so long and never really with a straight bar. I was still trying to figure out my training at this point.

November 16, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Forgot to take my meds, made for an incredibly crappy day. Felt dizzy all day. Couldn't walk so just band stuff.

November 17, 2011 - Press

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x3
100x3
120x1
140x1
160x1
180x1
200x1 PR+5lbs
169x3 PR+5lbs&1 rep

Close Grip Barbell Bench Presses
210x8
240x8
270x8
300x8 PR+3 reps

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx9

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7 PR+5lbs

30 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I was deep in the paralysis by analysis thought spiral and finally snapped out of it (got it together) and got to the gym late. Really hurt wearing the Oly shoes. The power rack was in use so I had to press from the squat rack, literally have to do a bit of a squat to get the weight off the pins. Despite that, didn't feel too bad. I got out of position on my attempt at 180lbs and it made for a very tough lift the whole way. I made sure everything was right for 200lbs and got it convincingly. Also did well on the down set. Benching went swimmingly as well. Incline db pressing started well but I was just done for the last set. Got to keep pushing and pressing. Triceps also suffered but that was to be expected since the last time I did them was on Saturday and that was when they were fresh. Still did good work on them. Good day



November 18, 2011 - Squat

Dynamic Warm-ups

18” Box Front Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5

Hammer Strength Uni-Lateral Leg Presses
335x12
375x12
515x12
565x12

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x12 PR+2 reps

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x10/10

43 Minutes of Stretching

Comments: This workout was going to be the biggest change to my usual routine. Despite my hatred of front squats, I decided to give it my best and make it work. Jenkins suggested I do them with straps and it makes quite a difference. I am able to keep my arms up and keep the bar in perfect position the whole set. These were tough, good first session. I've never used this kind of leg press before so I started really light to get a feel for it. After two sets, I ramped up the weight a lot and boy did it get tougher. This is a much better leg press than the one I was using at the Y. Modified ghrs felt good. I wasn't sure what to do to finish off the workout but luckily the hs leg curl thing could hold enough weight so I did that. Lots of stretching after this workout.



November 19, 2011

Raking - 25 minutes

Walking - 31 minutes

Comments: Toe is still a pain but I was able to go for a walk today with no issues. Did some raking before hand to warm up a bit. No real workouts planned until 11/29 since I'll be away for Thanksgiving. I may lift Wednesday and might try for a deadlift PR again. Who knows.