Dynamic Warm-ups
Beltless 3” Deficit Pulls
135x5
135x5
185x3
225x3
275x3
315x3
365x3
405x3
455x3
Add Straps
500x3
Pulldowns (straps)
220x10
240x10
260x10
280x10 PR+1 rep
300x8
Sled Drags (backwards)
415x75'
465x75'
505x75'
555x75'
23 Minutes of Stretching
Comments: Pulling stuff off the floor hasn't been good to me for quite some time now. Hard going in, thinking about where I once was and worrying about failure. Deadlifts are becoming synonymous with having a bad time. No hard belt for these pulls so I was thinking a lot about keeping the core tight to break the weight off the floor. Not exactly a good combo for pulling fast. The wider grip and stance are taking some getting used to. Grip is going out a bit sooner than I would have liked too but these changes need to happen. Hard lifts, didn't like it. Pulldowns almost pissed me off to the point of leaving the gym with the first set really bothering my right biceps. Just wasn't awake as the following sets were better. I'm not confident that the cable tower can take much more stress in the way of added weight. Backwards sled dragging has been a nemesis, with my legs always cramping up to the point where it becomes backwards high pull to finish the course. I think the extra leg work has helped as I didn't have to resort to that on any sets. May need to try more weight next time to be sure.
Saturday, June 21, 2014
Friday, June 20, 2014
June 19, 2014 – Week 3, Day 2
Dynamic Warm-ups
17" Box Squats
45x10
95x5
135x3
185x1
225x5
275x5
315x5
365x5
405x5
445x5
480x4
Assisted Glute Ham Raises
bwx7
bwx4
bwx5
bwx4
bwx5
Standing Cable Rope Abs
190x20 PR+2 reps
22 Minutes of Stretching
Comments: Worked out at Ironmill again and the heat is intense. Soaked with sweat by the end of the session. Box squats to start things off. Usually hit an 18" box but couldn't manage that height so went an inch lower. Felt a little off, not sure if it was just from not doing them or if the bar position wasn't right. Tried for 480 for a set of five but just not enough to get that last one. Used the wobbly ghr and had Lou provide assistance. These need a lot of work. Did well with abs and then a little stretching. Hammies are hurting.
17" Box Squats
45x10
95x5
135x3
185x1
225x5
275x5
315x5
365x5
405x5
445x5
480x4
Assisted Glute Ham Raises
bwx7
bwx4
bwx5
bwx4
bwx5
Standing Cable Rope Abs
190x20 PR+2 reps
22 Minutes of Stretching
Comments: Worked out at Ironmill again and the heat is intense. Soaked with sweat by the end of the session. Box squats to start things off. Usually hit an 18" box but couldn't manage that height so went an inch lower. Felt a little off, not sure if it was just from not doing them or if the bar position wasn't right. Tried for 480 for a set of five but just not enough to get that last one. Used the wobbly ghr and had Lou provide assistance. These need a lot of work. Did well with abs and then a little stretching. Hammies are hurting.
Wednesday, June 18, 2014
June 17, 2014 – Week 3, Day 1
Dynamic Warm-ups
12" Log Clean & Strict Presses (clean once)
90x5
90x5
120x3
140x3
160x3
180x3
200x3
220x3
240x3
255x2 PR+1 rep
12" Log Chest Supports
250x43 seconds
270x41 seconds
290x43 seconds
310x44 seconds
330x40 seconds
Barbell Floor Presses
135x3
185x3
235x5
255x5
275x5
295x5
315x5 PR+1 rep
25 Minutes of Stretching
Comments: Me and the log are not friends. Been some time since I last touched it. One motion the first rep and then regular pressing the rest of it. Thankful for just doing one clean as that was enough to make my shoulders and arms sore. Too big of a jump for the last set, should have tried for just 250lbs. Log supports are the devil. Can't use anywhere near the amount of weight I can on axle supports but this is so much harder. I need to learn how to count to 30 faster haha. I wasn't sure how much I'd have left in me after that exhaustion fest but I felt good on floor press. Wrists not a fan of the wider grip angle but wraps took care of that. I felt I had a little more in me but didn't want to chance it was the last rep was a bit tough to lockout. I noticed after lifting that I had some redness and bruises on my back where my triceps insert to my back. Not sure what caused them but only feeling soreness there so just going to watch that area for now.
12" Log Clean & Strict Presses (clean once)
90x5
90x5
120x3
140x3
160x3
180x3
200x3
220x3
240x3
255x2 PR+1 rep
12" Log Chest Supports
250x43 seconds
270x41 seconds
290x43 seconds
310x44 seconds
330x40 seconds
Barbell Floor Presses
135x3
185x3
235x5
255x5
275x5
295x5
315x5 PR+1 rep
25 Minutes of Stretching
Comments: Me and the log are not friends. Been some time since I last touched it. One motion the first rep and then regular pressing the rest of it. Thankful for just doing one clean as that was enough to make my shoulders and arms sore. Too big of a jump for the last set, should have tried for just 250lbs. Log supports are the devil. Can't use anywhere near the amount of weight I can on axle supports but this is so much harder. I need to learn how to count to 30 faster haha. I wasn't sure how much I'd have left in me after that exhaustion fest but I felt good on floor press. Wrists not a fan of the wider grip angle but wraps took care of that. I felt I had a little more in me but didn't want to chance it was the last rep was a bit tough to lockout. I noticed after lifting that I had some redness and bruises on my back where my triceps insert to my back. Not sure what caused them but only feeling soreness there so just going to watch that area for now.
Saturday, June 14, 2014
June 14, 2014 – Week 2, Day 3
Dynamic Warm-ups
15" Rack Pulls
155x5
245x3
335x1
Add Straps
385x2
425x2
475x2
515x2
565x2
615x2
Pendlay Rows (straps)
140x3
190x3
230x8
245x8
260x8
275x8
290x8
Bigg Dogg Strongg Husafell Carries
300x80'
300x80'
300x80'
27 Minutes of Stretching
Comments: Lifted at the new home for Ironmill in my town. 9 minutes beats 45 minutes drive any time haha. I was going to lift at the YMCA but Ironmill was going to keep open until 7PM so I figured I could get my workout done and check out the new digs. Rack pulls were harder than usually because I was using a 65lbs squat bar. Thicker bar with very little flex compared to a normal 45lbs bar. I did very little warm-ups as I was quite awake and toasty from helping out my little sister go through her own workout. Still working on what form works best for me on deadlift. Goal is to work on getting more legs into it and shortening my stroke. Wider grip, slightly wider stance and doing me best to engage my quads into the lift to help my back and hamstrings. I think it is working. Very happy to get over 600 for a double. Looking at the video, I think I had more in me but it certainly didn't feel like it at the time haha. Moved on to Pendlay rows after that. I think I was still in college the last time I did these. Form police will probably write me a ticket for how I did on these haha. My best was 235lbs for 5 and just crushed it with ease. Used a lighter squat bar (50lbs) to make things fun again. Last thing for the day was some light runs with my husafell. Been a while but it felt good. Only 300lbs for working on speed with it. Normally, I would hold it in a stagger grip but I felt the hug style would be more appropriate as it was not max weight and my legs are freer. All in all, made up for sleeping about 13hrs.
15" Rack Pulls
155x5
245x3
335x1
Add Straps
385x2
425x2
475x2
515x2
565x2
615x2
Pendlay Rows (straps)
140x3
190x3
230x8
245x8
260x8
275x8
290x8
Bigg Dogg Strongg Husafell Carries
300x80'
300x80'
300x80'
27 Minutes of Stretching
Comments: Lifted at the new home for Ironmill in my town. 9 minutes beats 45 minutes drive any time haha. I was going to lift at the YMCA but Ironmill was going to keep open until 7PM so I figured I could get my workout done and check out the new digs. Rack pulls were harder than usually because I was using a 65lbs squat bar. Thicker bar with very little flex compared to a normal 45lbs bar. I did very little warm-ups as I was quite awake and toasty from helping out my little sister go through her own workout. Still working on what form works best for me on deadlift. Goal is to work on getting more legs into it and shortening my stroke. Wider grip, slightly wider stance and doing me best to engage my quads into the lift to help my back and hamstrings. I think it is working. Very happy to get over 600 for a double. Looking at the video, I think I had more in me but it certainly didn't feel like it at the time haha. Moved on to Pendlay rows after that. I think I was still in college the last time I did these. Form police will probably write me a ticket for how I did on these haha. My best was 235lbs for 5 and just crushed it with ease. Used a lighter squat bar (50lbs) to make things fun again. Last thing for the day was some light runs with my husafell. Been a while but it felt good. Only 300lbs for working on speed with it. Normally, I would hold it in a stagger grip but I felt the hug style would be more appropriate as it was not max weight and my legs are freer. All in all, made up for sleeping about 13hrs.
Friday, June 13, 2014
June 12, 2014 – Week 2, Day 2
Dynamic Warm-ups
Cambered Squat Bar Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x3
355x3
395x3
435x3
475x3
Angled Leg Presses
+200x3
+350x3
+460x10
+530x10
+600x10
+670x10
+740x10
Leg Extensions
305x10
305x10
305x10
305x10
305x10
27 Minutes of Stretching
Comments: I bought a cambered squat bar back in 2011 and I used it twice and then stopped. So it has been a while. Unlike most csbs, this one is hollow, has no knurling and is 2" diameter. Not sure what to expect with this, I just knew that 450lbs was doable considering that was what I did to a low box back in 2011 and I'd like to think I'm stronger now. Bar position was awkward and the left side kept getting caught in the j-hook when I would unrack it. Made me expend some energy to do that, all the while making just the bar didn't just slide down my back. I was going plate-quarter-plate but figured I could do more than 455lbs but less than 495lbs so I started making smaller jumps to hit in-between that. Felt tough but I got it; lots of shaking going through the midpoint of the last rep. Moved on to leg press from there. Seems to be easier to warm-up on leg press when I start out with something like squats beforehand, rather than warm-up from nothing. Last two sets felt good, with the last one being quite tough, just not as bad as when I did 710x12. Maxed out the leg extension machine and did my reps. Legs will be sore.
Cambered Squat Bar Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x3
355x3
395x3
435x3
475x3
Angled Leg Presses
+200x3
+350x3
+460x10
+530x10
+600x10
+670x10
+740x10
Leg Extensions
305x10
305x10
305x10
305x10
305x10
27 Minutes of Stretching
Comments: I bought a cambered squat bar back in 2011 and I used it twice and then stopped. So it has been a while. Unlike most csbs, this one is hollow, has no knurling and is 2" diameter. Not sure what to expect with this, I just knew that 450lbs was doable considering that was what I did to a low box back in 2011 and I'd like to think I'm stronger now. Bar position was awkward and the left side kept getting caught in the j-hook when I would unrack it. Made me expend some energy to do that, all the while making just the bar didn't just slide down my back. I was going plate-quarter-plate but figured I could do more than 455lbs but less than 495lbs so I started making smaller jumps to hit in-between that. Felt tough but I got it; lots of shaking going through the midpoint of the last rep. Moved on to leg press from there. Seems to be easier to warm-up on leg press when I start out with something like squats beforehand, rather than warm-up from nothing. Last two sets felt good, with the last one being quite tough, just not as bad as when I did 710x12. Maxed out the leg extension machine and did my reps. Legs will be sore.
Wednesday, June 11, 2014
June 11, 2014 – Week 2, Day 1
Dynamic Warm-ups
Incline Barbell Bench Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x3
205x3
225x3
245x3
265x3
285x3 PR+5lbs
Standing Dumbbell Presses
60'sx8
70'sx8
80'sx8
90'sx8
100'sx7
Band Face Pulls
(2)ABsx25
(2)ABsx25
(2)ABsx25
(2)ABsx25
31 Minutes of Stretching
Comments: Another press day. Incline was not feeling so hot. Forearms and triceps were letting me down. Forearms are still sore from Saturday training and I definitely noticed stuff feeling heavy in my hands. Right triceps was struggling with lockout out weights. Still able to get a triple with 285lbs but it was ugly. Something happened to one of the new 85lbs dumbbells so there is a mismatched pair with one being a thicker, round dumbbell and the other is a thinner hex dumbbell. I wanted to avoid that pair so I went with 10lbs jumps, starting light with a hopefully goal of hitting reps with 100lbs. 85lbs is the most I've doubled cleaned so everything above was new territory. Granted, in the past, I've pressed this kind of weight but it was seated and the weights were handed to me. I was happy with getting some decent reps with the 100lbers. Pulled out a pair of average bands for face pulls. I had thought I had done this much tension for a lot of reps before so I was surprised how hard it was. Turns out I had only done two sets of 12 last time and not 100 total reps. Oops. Just have to keep on pushing.
Incline Barbell Bench Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x3
205x3
225x3
245x3
265x3
285x3 PR+5lbs
Standing Dumbbell Presses
60'sx8
70'sx8
80'sx8
90'sx8
100'sx7
Band Face Pulls
(2)ABsx25
(2)ABsx25
(2)ABsx25
(2)ABsx25
31 Minutes of Stretching
Comments: Another press day. Incline was not feeling so hot. Forearms and triceps were letting me down. Forearms are still sore from Saturday training and I definitely noticed stuff feeling heavy in my hands. Right triceps was struggling with lockout out weights. Still able to get a triple with 285lbs but it was ugly. Something happened to one of the new 85lbs dumbbells so there is a mismatched pair with one being a thicker, round dumbbell and the other is a thinner hex dumbbell. I wanted to avoid that pair so I went with 10lbs jumps, starting light with a hopefully goal of hitting reps with 100lbs. 85lbs is the most I've doubled cleaned so everything above was new territory. Granted, in the past, I've pressed this kind of weight but it was seated and the weights were handed to me. I was happy with getting some decent reps with the 100lbers. Pulled out a pair of average bands for face pulls. I had thought I had done this much tension for a lot of reps before so I was surprised how hard it was. Turns out I had only done two sets of 12 last time and not 100 total reps. Oops. Just have to keep on pushing.
Sunday, June 8, 2014
June 07, 2014 – Week 1, Day 3
Dynamic Warm-ups
15" Pick Farmer's Holds
115xpick
165xpick
205xpick
235x30 seconds
255x30 seconds
275x30 seconds
295x30 seconds
315x30 seconds
Circus Dumbbell Rows (straps)
130x3/3
140x8/8
150x8/8
160x8/8
170x8/8
180x8/8
Prowler Pushes
455x75'
455x75'
455x75'
455x75'
25 Minutes of Stretching
Comments: Did not want to wake up today. Legs and abs were sore and seriously thinking about taking another day off to rest. But no, had to train. Started off the day with farmer's holds with my Rouge handles. Lots of 30 second holds. Usually for hold events, I'll do light short holds until I get to the weight I want to do and go all out there so this was a little different and built up quite a bit of fatigue. Easier to do these in the garage so it was quite hot in there. I didn't want to go by my own head counting on these so I had help with timing. Not bad, could have held on to the last set a little bit longer I'm sure but might have lost some skin in my left hand if I did. Drove over to the Y for rows. Awkward doing circus dumbbell rows and left side is noticeably weaker than the right with the grip and wrist strength. My clips I had were loose so just had to keep it balanced so the weights wouldn't come off of it. I was then able to get my hollow thick bar and cambered squat bar out of storage before heading home to do prowler pushes. Some what short rest and aimed for short, choppy steps. Had to stop briefly after two sets to get a caterpillar off my course. Sleep for days.
15" Pick Farmer's Holds
115xpick
165xpick
205xpick
235x30 seconds
255x30 seconds
275x30 seconds
295x30 seconds
315x30 seconds
Circus Dumbbell Rows (straps)
130x3/3
140x8/8
150x8/8
160x8/8
170x8/8
180x8/8
Prowler Pushes
455x75'
455x75'
455x75'
455x75'
25 Minutes of Stretching
Comments: Did not want to wake up today. Legs and abs were sore and seriously thinking about taking another day off to rest. But no, had to train. Started off the day with farmer's holds with my Rouge handles. Lots of 30 second holds. Usually for hold events, I'll do light short holds until I get to the weight I want to do and go all out there so this was a little different and built up quite a bit of fatigue. Easier to do these in the garage so it was quite hot in there. I didn't want to go by my own head counting on these so I had help with timing. Not bad, could have held on to the last set a little bit longer I'm sure but might have lost some skin in my left hand if I did. Drove over to the Y for rows. Awkward doing circus dumbbell rows and left side is noticeably weaker than the right with the grip and wrist strength. My clips I had were loose so just had to keep it balanced so the weights wouldn't come off of it. I was then able to get my hollow thick bar and cambered squat bar out of storage before heading home to do prowler pushes. Some what short rest and aimed for short, choppy steps. Had to stop briefly after two sets to get a caterpillar off my course. Sleep for days.
Friday, June 6, 2014
June 05, 2014 – Week 1, Day 2
Dynamic Warm-ups
Squats (2 count pauses)
45x10
95x5
95x5
145x3
145x3
185x5
225x5
265x5
305x5
340x5
375x5
410x5
T-Handle Squats
65x2
90x10
115x10
140x10
165x10
Standing Cable Rope Abs
190x18 PR+2 reps
36 Minutes of Stretching
Comments: Sore from benching. My right pec muscle cramped up during my dynamic warm-ups so that wasn't pleasant. The only pause squatting I've done I think was with chains. I was going to start out heavier but elected to go lighter since I didn't know how much the pausing in the hole would sap me. I think it went well considering. Original plan was plate-quarter-plate jumps but I went with just 40lbs and then ultimately 35lbs. 340lbs was the first set with the belt and for whatever reason, it threw me off a bit. I was seriously worried that I would be missing 375lbs. No problem with that weight and I was able to go for my goal weight of at least four plates. Felt close to vomiting on that last set. I bought pipes and attachments and made a makeshift loading pin with handle. Loading it up with weights and standing on bumpers to do some squat lifts. Started out light to get used to it and see how I felt. Glutes were cramping up hard on that first set but got better as I went. My last set will probably be a light set for me in the future. Surprised myself on abs as I was expecting more cramping and pain after the gut busting squats. Tons and tons of stretching today.
Squats (2 count pauses)
45x10
95x5
95x5
145x3
145x3
185x5
225x5
265x5
305x5
340x5
375x5
410x5
T-Handle Squats
65x2
90x10
115x10
140x10
165x10
Standing Cable Rope Abs
190x18 PR+2 reps
36 Minutes of Stretching
Comments: Sore from benching. My right pec muscle cramped up during my dynamic warm-ups so that wasn't pleasant. The only pause squatting I've done I think was with chains. I was going to start out heavier but elected to go lighter since I didn't know how much the pausing in the hole would sap me. I think it went well considering. Original plan was plate-quarter-plate jumps but I went with just 40lbs and then ultimately 35lbs. 340lbs was the first set with the belt and for whatever reason, it threw me off a bit. I was seriously worried that I would be missing 375lbs. No problem with that weight and I was able to go for my goal weight of at least four plates. Felt close to vomiting on that last set. I bought pipes and attachments and made a makeshift loading pin with handle. Loading it up with weights and standing on bumpers to do some squat lifts. Started out light to get used to it and see how I felt. Glutes were cramping up hard on that first set but got better as I went. My last set will probably be a light set for me in the future. Surprised myself on abs as I was expecting more cramping and pain after the gut busting squats. Tons and tons of stretching today.
Wednesday, June 4, 2014
June 03, 2014 – Week 1, Day 1
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x3
245x3
265x3
285x3
305x3
325x3
345x3 PR+5lbs
Swiss Bar Strict Presses
135x5
155x5
175x5
195x5
215x5
Banded Push-ups
ABx20
ABx18
25 Minutes of Stretching
Comments: Odd way to start the program. I felt like some big, abandoned truck covered in tons of dirt with little kids throwing rocks at me. Weights felt off, form felt off and my left hand wrist and palm starting to bother me with just the bar. But, things got better as the weights increased until I got to my top set. At that point, truck's engine was revving, shook off all the dirt and scared the little kids away. Not a super pretty triple but it is the first time that I've done over 335lbs for more than a double without some on trying to yank the bar off of me on the third rep because I'm struggling. In either case, pretty stoked about it. Hand still an issue going into swiss bar pressing. Haven't used it in a while and generally I was using either bands or chains for my rep work for standing presses. Took a set to get used to it as it felt heavy with just 135lbs at the start. Lots of slop and sway on that last set but no issues with my lower back. Decided I wanted more reps on banded push-ups so I did just an average band. Couldn't get close to my PR of 25 but my sets were more consistent than in the past. All in all, a good first day to the foundation training.
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x3
245x3
265x3
285x3
305x3
325x3
345x3 PR+5lbs
Swiss Bar Strict Presses
135x5
155x5
175x5
195x5
215x5
Banded Push-ups
ABx20
ABx18
25 Minutes of Stretching
Comments: Odd way to start the program. I felt like some big, abandoned truck covered in tons of dirt with little kids throwing rocks at me. Weights felt off, form felt off and my left hand wrist and palm starting to bother me with just the bar. But, things got better as the weights increased until I got to my top set. At that point, truck's engine was revving, shook off all the dirt and scared the little kids away. Not a super pretty triple but it is the first time that I've done over 335lbs for more than a double without some on trying to yank the bar off of me on the third rep because I'm struggling. In either case, pretty stoked about it. Hand still an issue going into swiss bar pressing. Haven't used it in a while and generally I was using either bands or chains for my rep work for standing presses. Took a set to get used to it as it felt heavy with just 135lbs at the start. Lots of slop and sway on that last set but no issues with my lower back. Decided I wanted more reps on banded push-ups so I did just an average band. Couldn't get close to my PR of 25 but my sets were more consistent than in the past. All in all, a good first day to the foundation training.
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