Dynamic Warm-ups
Farmer’s Walk
125xpick
175xpick
220xpick
220x60’
220x60’
Tire Flips
425x3
425x3
425x3
24 Minutes of Stretching
Comments:
Deload event work. Was seriously contemplating just sleeping in and
doing what I could here instead of driving out to train. I compromised
and only slept in a little bit as I only needed to do some light stuff.
Out to B.A. Athletics for farmer’s walk and tire flips. Not going for
any land speed records so I altered the warm-up so that I was just be
ready to walk with the working weight as opposed to sprinting with it.
Toughest part with farmer’s walks is always the pick for me. Slow and
steady with these. More grip work and my grip felt strong. Held them for
a little bit at the end of the two runs so that I set them down gently.
Then on to tire flips to end the day. Same light tire for 3x3. Really
freaking easy now. Not rushing my setup as again, not speedy mcspeed
time. After the break off the floor, it was all hip thrust/hump to knock
it over. Didn’t even need my arms to finish the flips here. Could
probably use my mind to flip this tire now haha. Didn’t need much in the
way of stretching so it was back on the road. Probably spent more time
driving then working out today. Home to relax. One more easy day and
then back to the hard stuff.
Saturday, April 30, 2016
Thursday, April 28, 2016
April 27, 2016 – Week 5, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
470x1
470x1
470x1
470x1
Safety Squat Bar Pause Squats (2 second pauses)
300x2
300x2
Kneeling Cable Abs
210x12
210x12
210x12
28 Minutes of Stretching
Comments: Deload work for this day was a bit different. No jumps involved. Right side neck and shoulder still feeling tight. Trying to just let it go away on its own without using ibuprofen. It appears that over the weekend, someone broke on of the j-hooks for the power rack. No sure how long they will be gone as they are supposedly with maintenance but so are the previous j-hooks. Makes me mad as I’ve put quite a bit of weight on those without ill effects so someone must have been being a total tool with them. Anyways, on to the actual workout. Hatfield squats left off right where last week did. Same weight but just five singles with shortish rest. My setup was a bit off having to adjust to holding the rack instead of the hooks. Definitely some hesitation and getting used to where I need to grip the rack. So slower and tougher than I would have liked. I was worried I was going to pull the rack down but I know that isn’t a thing as I’ve had to do heavy lifts like this before with no issues with the rack. Then on to pause squats with the ssb. Been a while haha. My knees and getting used to the form again was the only issues here. I guess these are coming back into the training again haha. Finished up with cable abs. No change to the previous workout weights. I’m realizing more and more that these are helping with my spinal health to decompress after the heavy loading from squats and pulls. Not the best these have felt but got better each set. Home to stretch and eat. Two days rest and then two days on to finish up this week.
Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
470x1
470x1
470x1
470x1
Safety Squat Bar Pause Squats (2 second pauses)
300x2
300x2
Kneeling Cable Abs
210x12
210x12
210x12
28 Minutes of Stretching
Comments: Deload work for this day was a bit different. No jumps involved. Right side neck and shoulder still feeling tight. Trying to just let it go away on its own without using ibuprofen. It appears that over the weekend, someone broke on of the j-hooks for the power rack. No sure how long they will be gone as they are supposedly with maintenance but so are the previous j-hooks. Makes me mad as I’ve put quite a bit of weight on those without ill effects so someone must have been being a total tool with them. Anyways, on to the actual workout. Hatfield squats left off right where last week did. Same weight but just five singles with shortish rest. My setup was a bit off having to adjust to holding the rack instead of the hooks. Definitely some hesitation and getting used to where I need to grip the rack. So slower and tougher than I would have liked. I was worried I was going to pull the rack down but I know that isn’t a thing as I’ve had to do heavy lifts like this before with no issues with the rack. Then on to pause squats with the ssb. Been a while haha. My knees and getting used to the form again was the only issues here. I guess these are coming back into the training again haha. Finished up with cable abs. No change to the previous workout weights. I’m realizing more and more that these are helping with my spinal health to decompress after the heavy loading from squats and pulls. Not the best these have felt but got better each set. Home to stretch and eat. Two days rest and then two days on to finish up this week.
Wednesday, April 27, 2016
April 26, 2016 – Week 5, Day 1
Dynamic Warm-ups
12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x3
205x3
205x3
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
240x3
240x3
240x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
28 Minutes of Stretching
Comments: Deload week is here. I wasn’t too sure how this would play out as my hard weeks have been light weight, just putting maximum effort into it. So I was curious what a deload of that would look like. Some exercises dropped and weight either increasing or staying the same. No push-ups this week, right into log work. I did my warm-up that I normally do when I’m prepping for a heavier session even though this is still lightish weight. More to get used to it again as I anticipate things will be picking up the next mini cycle. Weight actually felt good with 150lbs on the warm-ups for more reps. I wasn’t expecting that haha. Weight for the actual “work sets” felt heavy on my shoulders. No real issues with it but it is certainly tougher when doing it with a calm mind. Not going ballistic this week with any weights. On to bench pressing. Same idea with the log but didn’t really need to change my warm-ups much. A little shaky but felt better than log. Really relaxed and in control here. Finished up with bands for upper back. I was expecting some protesting and aches in my shoulders and neck but no such issue and it actually felt really good on the muscles. Home to stretch and eat.
12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x3
205x3
205x3
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
240x3
240x3
240x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
28 Minutes of Stretching
Comments: Deload week is here. I wasn’t too sure how this would play out as my hard weeks have been light weight, just putting maximum effort into it. So I was curious what a deload of that would look like. Some exercises dropped and weight either increasing or staying the same. No push-ups this week, right into log work. I did my warm-up that I normally do when I’m prepping for a heavier session even though this is still lightish weight. More to get used to it again as I anticipate things will be picking up the next mini cycle. Weight actually felt good with 150lbs on the warm-ups for more reps. I wasn’t expecting that haha. Weight for the actual “work sets” felt heavy on my shoulders. No real issues with it but it is certainly tougher when doing it with a calm mind. Not going ballistic this week with any weights. On to bench pressing. Same idea with the log but didn’t really need to change my warm-ups much. A little shaky but felt better than log. Really relaxed and in control here. Finished up with bands for upper back. I was expecting some protesting and aches in my shoulders and neck but no such issue and it actually felt really good on the muscles. Home to stretch and eat.
Sunday, April 24, 2016
April 24, 2016 – Week 4, Day 4
Dynamic Warm-ups
Prowler Sprints
145x30’ in 2.51 seconds
145x30’ in 2.35 seconds
145x30’ in 2.30 seconds
145x30’ in 2.27 seconds
Sprints
bwx30’ in 1.57 seconds
bwx30’ in 1.31 seconds
bwx30’ in 1.44 seconds
bwx30’ in 1.41 seconds
bwx30’ in 1.45 seconds
Prowler Sprints
65x60’ in 3.54 seconds
65x60’ in 3.41 seconds
Sprints
bwx60’ in 3.02 seconds
bwx60’ in 3.08 seconds
bwx60’ in 3.07 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
34 Minutes of Stretching
Comments: Return of the Forrest Gump workout. I had planned to wake up earlier but my body had other plans. I needed the sleep. Lower back was somewhat stiff and I was worried that I may have a repeat of the day before with things feeling fast but not being as fast as I’d hoped. I wore my under armour tight shorts to see if it made a difference with how my hips feel. I got them originally for deadlifts (more I was forced to because my folks saw a video of my shorts hiked up really high to prevent bar friction for sumo pulls so those were needed) but I haven’t really had the opportunity to use them much as contests either have suite pulls or pulls were the bar isn’t getting stuck on the thighs. Might be something to wear additionally for say a contest or long event day. May need to test it out some more to see if this will keep my hips and lower back happy much like the rehband belt keeps my midsection happy. Did the goofy looking dynamic stuff to prep for the sprints. A set was added to the short prowler sprints and my first run was slow. I knew it was before I heard my time. Still faster than my fastest from the first two weeks but a lot slower than last week. I did manage to improve and hit times closer to what I was hitting the week before. Everything must have been perfect that one run last week. I did have to move the course down the street a bit as my neighbors dumped a bunch of branches in the street outside of their house. Then on to regular sprints. Another set added to last week. Again, huge decrease in my times. I was sarcastically telling myself that I’d hit 1.5 seconds and I ended up being under that for most of the sets. Longer distance prowler up next. Same sets but added teeny bit of weight. Despite the increase in weight, I improved my times here as well. No changes to the long sprints. Consistently good speed but couldn’t beat my best time that I set last week. So mostly good on the fastizing work. Workout finished up at the Y with the manual leg curls. I felt stronger on these but the fatigue definitely built up as I was struggling to slow the eccentric portion of the lift for the last two reps of the last set. Good bit of stretching (emphasizing the calves) to finish up this week.
Prowler Sprints
145x30’ in 2.51 seconds
145x30’ in 2.35 seconds
145x30’ in 2.30 seconds
145x30’ in 2.27 seconds
Sprints
bwx30’ in 1.57 seconds
bwx30’ in 1.31 seconds
bwx30’ in 1.44 seconds
bwx30’ in 1.41 seconds
bwx30’ in 1.45 seconds
Prowler Sprints
65x60’ in 3.54 seconds
65x60’ in 3.41 seconds
Sprints
bwx60’ in 3.02 seconds
bwx60’ in 3.08 seconds
bwx60’ in 3.07 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
34 Minutes of Stretching
Comments: Return of the Forrest Gump workout. I had planned to wake up earlier but my body had other plans. I needed the sleep. Lower back was somewhat stiff and I was worried that I may have a repeat of the day before with things feeling fast but not being as fast as I’d hoped. I wore my under armour tight shorts to see if it made a difference with how my hips feel. I got them originally for deadlifts (more I was forced to because my folks saw a video of my shorts hiked up really high to prevent bar friction for sumo pulls so those were needed) but I haven’t really had the opportunity to use them much as contests either have suite pulls or pulls were the bar isn’t getting stuck on the thighs. Might be something to wear additionally for say a contest or long event day. May need to test it out some more to see if this will keep my hips and lower back happy much like the rehband belt keeps my midsection happy. Did the goofy looking dynamic stuff to prep for the sprints. A set was added to the short prowler sprints and my first run was slow. I knew it was before I heard my time. Still faster than my fastest from the first two weeks but a lot slower than last week. I did manage to improve and hit times closer to what I was hitting the week before. Everything must have been perfect that one run last week. I did have to move the course down the street a bit as my neighbors dumped a bunch of branches in the street outside of their house. Then on to regular sprints. Another set added to last week. Again, huge decrease in my times. I was sarcastically telling myself that I’d hit 1.5 seconds and I ended up being under that for most of the sets. Longer distance prowler up next. Same sets but added teeny bit of weight. Despite the increase in weight, I improved my times here as well. No changes to the long sprints. Consistently good speed but couldn’t beat my best time that I set last week. So mostly good on the fastizing work. Workout finished up at the Y with the manual leg curls. I felt stronger on these but the fatigue definitely built up as I was struggling to slow the eccentric portion of the lift for the last two reps of the last set. Good bit of stretching (emphasizing the calves) to finish up this week.
Saturday, April 23, 2016
April 23, 2016 – Week 4, Day 3
Dynamic Warm-ups
Farmer’s Walk
125x60’
125x60’
175xpick
220xpick
220x60’ in 8.92 seconds
220x60’ in 8.24 seconds
220x60’ in 8.75 seconds
220x60’ in 8.05 seconds
Tire Flips
425x3 in 9.06 seconds
425x3 in 8.40 seconds
425x3 in 9.01 seconds
425x3 in 8.34 seconds
425x3 in 9.43 seconds
425x3 in 8.01 seconds
425x1
Yoke
255x35’
255x35’
345xpick
435xpick
525xpick
525x35’ in 5.43 seconds
525x35’ in 5.21 seconds
525x35’ in 5.10 seconds
525x35’ in 5.09 seconds
Ring Pull-ups (McGill Style)
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
30 Minutes of Stretching
Comments: Out to B.A. Athletics for event work. Didn’t forget anything this time. It had rained in the morning so I was regulated to indoors. Farmer’s walk to start off the day. Even though it was drying out side, the handles have carpet on the bottom so no dice. Had to make due to setup a 60’ course. More weight than last week. I knew I’d have had a tough time getting accurate times with these trying to pick a spot for the camera. I felt fast but the camera says otherwise. Granted pick felt relatively slow but I felt like I was booking. I’m realizing that there could be significant margin of error with using my camera and having someone hand time it. I may need to pick one or the other to keep things consistent going forward. I could also be tired but it felt like I was going faster than last week. Then on to tire flip. Another set added on. Like the farmer’s walk, I felt fast but times were slow. Again, uncaring machine vs. human error. Tire can be fickle in that it can land funny and cause it to flop more or wobble. I had a tough time on the fifth set as my grip slipped and I had it wobble on two of the flips. Yoke was up next. My right side of my neck and tarps were feeling tight. I felt good on these but again, timer says I was slow. Just got to keep working at it and figure out if I want to having the human element or leave it down to the luck of what the camera catches (the light was bad on the first and third yoke run). McGill Style pull-ups to finish off the session. Little more weight, same sets. Didn’t click quite like last week did but I didn’t irritate my biceps. I think it feels better if I bring my feet forward and tuck my hips. Stretched and then home to relax.
Farmer’s Walk
125x60’
125x60’
175xpick
220xpick
220x60’ in 8.92 seconds
220x60’ in 8.24 seconds
220x60’ in 8.75 seconds
220x60’ in 8.05 seconds
Tire Flips
425x3 in 9.06 seconds
425x3 in 8.40 seconds
425x3 in 9.01 seconds
425x3 in 8.34 seconds
425x3 in 9.43 seconds
425x3 in 8.01 seconds
425x1
Yoke
255x35’
255x35’
345xpick
435xpick
525xpick
525x35’ in 5.43 seconds
525x35’ in 5.21 seconds
525x35’ in 5.10 seconds
525x35’ in 5.09 seconds
Ring Pull-ups (McGill Style)
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
bw+10x1
30 Minutes of Stretching
Comments: Out to B.A. Athletics for event work. Didn’t forget anything this time. It had rained in the morning so I was regulated to indoors. Farmer’s walk to start off the day. Even though it was drying out side, the handles have carpet on the bottom so no dice. Had to make due to setup a 60’ course. More weight than last week. I knew I’d have had a tough time getting accurate times with these trying to pick a spot for the camera. I felt fast but the camera says otherwise. Granted pick felt relatively slow but I felt like I was booking. I’m realizing that there could be significant margin of error with using my camera and having someone hand time it. I may need to pick one or the other to keep things consistent going forward. I could also be tired but it felt like I was going faster than last week. Then on to tire flip. Another set added on. Like the farmer’s walk, I felt fast but times were slow. Again, uncaring machine vs. human error. Tire can be fickle in that it can land funny and cause it to flop more or wobble. I had a tough time on the fifth set as my grip slipped and I had it wobble on two of the flips. Yoke was up next. My right side of my neck and tarps were feeling tight. I felt good on these but again, timer says I was slow. Just got to keep working at it and figure out if I want to having the human element or leave it down to the luck of what the camera catches (the light was bad on the first and third yoke run). McGill Style pull-ups to finish off the session. Little more weight, same sets. Didn’t click quite like last week did but I didn’t irritate my biceps. I think it feels better if I bring my feet forward and tuck my hips. Stretched and then home to relax.
Friday, April 22, 2016
April 21, 2016 – Week 4, Day 2
Dynamic Warm-ups
Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
270x3
370x1
370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
Contrast Training (Vertical Jumps/Deadlifts)
No Straps
245x1
245x1
245x1
335x1
Added Straps
405x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
Lying Leg Curls (short rests)
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
Kneeling Cable Abs
210x12
210x12
210x12
29 Minutes of Stretching
Comments: I decided to take a day off so that this week matched last week. Wanted to take care of some grocery shopping before the weekend. I wasn’t as rested as last week but then again, it will be rare that I am that rested haha. Back to vertical jumps as the box jump setups I’ve used have been “sketchy as hell” in just jumping in place should be less anxiety producing and get the same desired effect. Granted, it feels odd not having a “height goal” and I feel like I’m barely getting any air. Video makes it look like I’m not even trying but I am. Really tempted to tuck my knees like box jumps so it looks like I’m jumping super high haha. Same weight on the squats as last time but with two more sets for the coupling. I expected to be a little slower but thankfully not the case and one of my better sessions. My abs were sore and felt bloated. I realized that I was relaxing too much on the bar after the first rep (I was seeing stars after that lift haha) and I made an effort to tighten up for the last two sets. Moved on to the second batch with jumps and deadlifts. Same as last week. I did the exact same warm-up this time and it seemed to feel better. Nothing of note really with the jumps. Generally, I’m feeling a bit beat from the previous set and I notice my reaction time is maybe a little slower but that is it. With deadlifts, I played around with my form. Adopting more of a wide stance to engage the legs. Like a stick thin Shaw. It felt better than the previous weeks but I’m not sure if this is the ideal stance or not. More legs, less back. It would definitely not work for a powerlifting style pull with the leverages but I ain’t powerlifting haha. Will have to compare the pulls from the past weeks on the cycle and see where to go from here. Lying leg curl cluster sets again. Definitely felt the increase in weight on these. Hammies were sore from deadlifts (new stance emphasized them a fair bit more than normal). No puking in mouth this time haha. One less set than last week but more weight so all good. I was able to setup the abs like usual this week. First set felt a lot tougher than usual but the sets got a lot easier as I did them. Home to stretch and eat and then sleep.
Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
270x3
370x1
370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
Contrast Training (Vertical Jumps/Deadlifts)
No Straps
245x1
245x1
245x1
335x1
Added Straps
405x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
Lying Leg Curls (short rests)
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
Kneeling Cable Abs
210x12
210x12
210x12
29 Minutes of Stretching
Comments: I decided to take a day off so that this week matched last week. Wanted to take care of some grocery shopping before the weekend. I wasn’t as rested as last week but then again, it will be rare that I am that rested haha. Back to vertical jumps as the box jump setups I’ve used have been “sketchy as hell” in just jumping in place should be less anxiety producing and get the same desired effect. Granted, it feels odd not having a “height goal” and I feel like I’m barely getting any air. Video makes it look like I’m not even trying but I am. Really tempted to tuck my knees like box jumps so it looks like I’m jumping super high haha. Same weight on the squats as last time but with two more sets for the coupling. I expected to be a little slower but thankfully not the case and one of my better sessions. My abs were sore and felt bloated. I realized that I was relaxing too much on the bar after the first rep (I was seeing stars after that lift haha) and I made an effort to tighten up for the last two sets. Moved on to the second batch with jumps and deadlifts. Same as last week. I did the exact same warm-up this time and it seemed to feel better. Nothing of note really with the jumps. Generally, I’m feeling a bit beat from the previous set and I notice my reaction time is maybe a little slower but that is it. With deadlifts, I played around with my form. Adopting more of a wide stance to engage the legs. Like a stick thin Shaw. It felt better than the previous weeks but I’m not sure if this is the ideal stance or not. More legs, less back. It would definitely not work for a powerlifting style pull with the leverages but I ain’t powerlifting haha. Will have to compare the pulls from the past weeks on the cycle and see where to go from here. Lying leg curl cluster sets again. Definitely felt the increase in weight on these. Hammies were sore from deadlifts (new stance emphasized them a fair bit more than normal). No puking in mouth this time haha. One less set than last week but more weight so all good. I was able to setup the abs like usual this week. First set felt a lot tougher than usual but the sets got a lot easier as I did them. Home to stretch and eat and then sleep.
Tuesday, April 19, 2016
April 19, 2016 – Week 4, Day 1
Dynamic Warm-ups
Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3
12” Log Jerks (explosive)
90x5
90x5
125x3
125x3
155x1
155x1
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
23 Minutes of Stretching
Comments: I’ll be honest; I was expecting a deload week with the usually 3 hard, 1 light from past cycles. But it makes sense with the ballistic nature of the training that things could be extended. Into the push-ups. No issues with that double tap push I had been having. My upper back was definitely feeling in from the catch at the bottom of the plyo pushes. Log up next. Same sets, just added a little weight. I felt like I was ready on that first set. Breathing is more focused and improved as I barely got a headache from the sets. I did feel like I was maybe waning by the end but still lots of power. Benching followed. Luckily, no issues with securing a bench. Same weight but two more sets. I definitely felt slow on the first set. I feel like I did get better though. Trying really hard not to do that triceps thing on these. Definitely a lot of sets with this kind of output. Forearms weren’t really sore so band pull aparts were fairly easy again this week. Light stretching and then food. Debating on whether to go with the next workout tomorrow or rest a day and then do it. The split last week seemed to work quite well and I hadn’t been thinking about moving the days around as I was so used to the gym being closed on Thursdays from previous cycles.
Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3
12” Log Jerks (explosive)
90x5
90x5
125x3
125x3
155x1
155x1
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
23 Minutes of Stretching
Comments: I’ll be honest; I was expecting a deload week with the usually 3 hard, 1 light from past cycles. But it makes sense with the ballistic nature of the training that things could be extended. Into the push-ups. No issues with that double tap push I had been having. My upper back was definitely feeling in from the catch at the bottom of the plyo pushes. Log up next. Same sets, just added a little weight. I felt like I was ready on that first set. Breathing is more focused and improved as I barely got a headache from the sets. I did feel like I was maybe waning by the end but still lots of power. Benching followed. Luckily, no issues with securing a bench. Same weight but two more sets. I definitely felt slow on the first set. I feel like I did get better though. Trying really hard not to do that triceps thing on these. Definitely a lot of sets with this kind of output. Forearms weren’t really sore so band pull aparts were fairly easy again this week. Light stretching and then food. Debating on whether to go with the next workout tomorrow or rest a day and then do it. The split last week seemed to work quite well and I hadn’t been thinking about moving the days around as I was so used to the gym being closed on Thursdays from previous cycles.
Sunday, April 17, 2016
April 17, 2016 – Week 3, Day 4
Dynamic Warm-ups
Prowler Sprints
145x30’ in 2.15 seconds
145x30’ in 2.36 seconds
145x30’ in 2.30 seconds
Sprints
bwx30’ in 1.84 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.70 seconds
Prowler Sprints
55x60’ in 3.80 seconds
55x60’ in 3.66 seconds
Sprints
bwx60’ in 3.02 seconds
bwx60’ in 2.94 seconds
bwx60’ in 3.07 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
27 Minutes of Stretching
Comments: Running in the street workout again. I had checked my left foot yesterday and no bruising so I knew it was just something that would be fine the following day. No need to take an ibuprofen for this one. No tight hip flexors or sore back going into this one. Even though I wasn’t sore, I did the things I did last week to stretch them out and open up my hips. I may use those at contests in the future for fast moving events to get ready. Exact same workout as last week but with the aim of being faster and better. I was not expecting what happened though. I crushed my previous best times on everything by quite a large margin. I think that my hips not being as tight/inflamed and me not worrying subconsciously about the pain helped but I also think I’m getting better at getting to full speed quicker and getting much better at anticipating the go command. I never trained that so it is definitely something that can be worked on to shed time off moving events. On the first prowler series, I thought I was slow. Nope, my fastest ever on that first set. My dad (timing) thought maybe he read it wrong (that is had been 3.15) but the subsequent sets showed I was that fast. Then on to regular sprints. I didn’t expect to decrease my time by much if anything as I already had improved my time a fair amount. I was dead wrong as Dropped even more time off the sprints. Then back to prowler sprints with a lot less weight but for twice the distance again. My fastest last week here had been just under 4 seconds. This also improved by a large margin (again relatively speaking considering the times and distances). The longer sprints would definitely be true test. Could I get my improved start, reaction, anticipation to go with a longer stride and distance? I managed to get under 3 seconds for a run so I’d say yes. I definitely noticed my quads and hips were starting to feel these. Even my left shoulder got tight on the last one. To the Y for the hamstring work. Much better this time around, granted I wasn’t in pain from the hip flexor tightness. Stretched and put an end on this week of training.
Prowler Sprints
145x30’ in 2.15 seconds
145x30’ in 2.36 seconds
145x30’ in 2.30 seconds
Sprints
bwx30’ in 1.84 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.70 seconds
Prowler Sprints
55x60’ in 3.80 seconds
55x60’ in 3.66 seconds
Sprints
bwx60’ in 3.02 seconds
bwx60’ in 2.94 seconds
bwx60’ in 3.07 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
27 Minutes of Stretching
Comments: Running in the street workout again. I had checked my left foot yesterday and no bruising so I knew it was just something that would be fine the following day. No need to take an ibuprofen for this one. No tight hip flexors or sore back going into this one. Even though I wasn’t sore, I did the things I did last week to stretch them out and open up my hips. I may use those at contests in the future for fast moving events to get ready. Exact same workout as last week but with the aim of being faster and better. I was not expecting what happened though. I crushed my previous best times on everything by quite a large margin. I think that my hips not being as tight/inflamed and me not worrying subconsciously about the pain helped but I also think I’m getting better at getting to full speed quicker and getting much better at anticipating the go command. I never trained that so it is definitely something that can be worked on to shed time off moving events. On the first prowler series, I thought I was slow. Nope, my fastest ever on that first set. My dad (timing) thought maybe he read it wrong (that is had been 3.15) but the subsequent sets showed I was that fast. Then on to regular sprints. I didn’t expect to decrease my time by much if anything as I already had improved my time a fair amount. I was dead wrong as Dropped even more time off the sprints. Then back to prowler sprints with a lot less weight but for twice the distance again. My fastest last week here had been just under 4 seconds. This also improved by a large margin (again relatively speaking considering the times and distances). The longer sprints would definitely be true test. Could I get my improved start, reaction, anticipation to go with a longer stride and distance? I managed to get under 3 seconds for a run so I’d say yes. I definitely noticed my quads and hips were starting to feel these. Even my left shoulder got tight on the last one. To the Y for the hamstring work. Much better this time around, granted I wasn’t in pain from the hip flexor tightness. Stretched and put an end on this week of training.
Saturday, April 16, 2016
April 16, 2016 – Week 3, Day 3
Dynamic Warm-ups
Farmer’s Walk
125x60’
125x60’
175xpick
215xpick
215x60’ in 8.08 seconds
215x60’ in 7.72 seconds
215x60’ in 7.38 seconds
215x60’ in 7.65 seconds
Tire Flips
650x1
425x3 in 8.65 seconds
425x3 in 8.54 seconds
425x3 in 7.84 seconds
425x3 in 7.34 seconds
425x3 in 7.51 seconds
425x1
Yoke
265x35’
265x35’
355xpick
435xpick
510xpick
510x35’ in 4.97 seconds
510x35’ in 4.79 seconds
510x35’ in 4.97 seconds
510x35’ in 5.02 seconds
Ring Pull-ups (McGill Style)
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
23 Minutes of Stretching
Comments: I can’t say I was as rested as I normally am for this workout. Normally (well, the last two weeks) this workout has had two days of rest. This time, just one day and I spent my rest day prepping my mother’s garden (weeding, overturning soil) and then going for a walk. I was more ready for this time than last for the early wake up. At least I thought I was. I mean, I went to bed at a somewhat reasonable time and got ready to go to B.A. Athletics. However, I left my measuring wheel and my camera at home. No visual feedback and I’d have to ask people to help with timing. Farmer’s walk to start off the day. I was able to take them outside so I could insure I was doing a full 60’ run. I measured off the distance using a tape measure so that took some time haha. More weight than last week and I really wasn’t sure if I could measure up to previous weeks as I would be able to have an accurate distance and time. On the first set, I hesitated too much on the start commands (everybody’s cadence is a little different) I got better at timing it right the following sets. Third run was my fastest time this cycle on farmer’s. Tire up next. Had to make up for doing one less set last week. I was going to try shoving some medicine balls into the tire to adjust the weight but the opening in the tire lip is too big. I had to move a heavier tire first before I could do my stuff. Other people were using the 900lbs tire and I was definitely getting an itch to do it but got to stick to the plan. I changed things a little (okay, a lot) on the tire in that I actively worked on shoving the tire down as fast as possible instead of just popping it off the ground as fast as possible. I was thinking of this as too much of just a lower body exercise but the upper body could be involved more. Obviously, my time improved dramatically on this. I did something to my left foot finishing the second set but I figured it would go away with the endorphins of training and it would be a post workout issue. Yoke next. I found out that the yoke I was using the previous two weeks was 22lbs lighter than I had previously been told. Not happy about that. Idea today was to increase the weights a little but with not knowing I wasn’t doing the weights I thought I was the previous weeks, this was going to be fairly large jump for speed work. Big traffic cones on this just to be cautious as per usual (however, probably unnecessary as this other yoke is like 8’ tall). Had to have different person for timing so yet another cadence to try to adjust to for the start commands to get accurate times. I was concerned as my pick with the weight was bad and I was off. However, I really stepped things up and all but my last run were under 5 seconds. I guess not having tight hip flexors helps with speed haha. McGill Style pull-ups to finish off the session. Little more weight, same sets. I don’t know if it was from the yard work yesterday or what but these seemed to click this week. At least for most of the reps. Finished up with some stretching and called it a day.
Farmer’s Walk
125x60’
125x60’
175xpick
215xpick
215x60’ in 8.08 seconds
215x60’ in 7.72 seconds
215x60’ in 7.38 seconds
215x60’ in 7.65 seconds
Tire Flips
650x1
425x3 in 8.65 seconds
425x3 in 8.54 seconds
425x3 in 7.84 seconds
425x3 in 7.34 seconds
425x3 in 7.51 seconds
425x1
Yoke
265x35’
265x35’
355xpick
435xpick
510xpick
510x35’ in 4.97 seconds
510x35’ in 4.79 seconds
510x35’ in 4.97 seconds
510x35’ in 5.02 seconds
Ring Pull-ups (McGill Style)
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
bw+7.5x1
23 Minutes of Stretching
Comments: I can’t say I was as rested as I normally am for this workout. Normally (well, the last two weeks) this workout has had two days of rest. This time, just one day and I spent my rest day prepping my mother’s garden (weeding, overturning soil) and then going for a walk. I was more ready for this time than last for the early wake up. At least I thought I was. I mean, I went to bed at a somewhat reasonable time and got ready to go to B.A. Athletics. However, I left my measuring wheel and my camera at home. No visual feedback and I’d have to ask people to help with timing. Farmer’s walk to start off the day. I was able to take them outside so I could insure I was doing a full 60’ run. I measured off the distance using a tape measure so that took some time haha. More weight than last week and I really wasn’t sure if I could measure up to previous weeks as I would be able to have an accurate distance and time. On the first set, I hesitated too much on the start commands (everybody’s cadence is a little different) I got better at timing it right the following sets. Third run was my fastest time this cycle on farmer’s. Tire up next. Had to make up for doing one less set last week. I was going to try shoving some medicine balls into the tire to adjust the weight but the opening in the tire lip is too big. I had to move a heavier tire first before I could do my stuff. Other people were using the 900lbs tire and I was definitely getting an itch to do it but got to stick to the plan. I changed things a little (okay, a lot) on the tire in that I actively worked on shoving the tire down as fast as possible instead of just popping it off the ground as fast as possible. I was thinking of this as too much of just a lower body exercise but the upper body could be involved more. Obviously, my time improved dramatically on this. I did something to my left foot finishing the second set but I figured it would go away with the endorphins of training and it would be a post workout issue. Yoke next. I found out that the yoke I was using the previous two weeks was 22lbs lighter than I had previously been told. Not happy about that. Idea today was to increase the weights a little but with not knowing I wasn’t doing the weights I thought I was the previous weeks, this was going to be fairly large jump for speed work. Big traffic cones on this just to be cautious as per usual (however, probably unnecessary as this other yoke is like 8’ tall). Had to have different person for timing so yet another cadence to try to adjust to for the start commands to get accurate times. I was concerned as my pick with the weight was bad and I was off. However, I really stepped things up and all but my last run were under 5 seconds. I guess not having tight hip flexors helps with speed haha. McGill Style pull-ups to finish off the session. Little more weight, same sets. I don’t know if it was from the yard work yesterday or what but these seemed to click this week. At least for most of the reps. Finished up with some stretching and called it a day.
Thursday, April 14, 2016
April 14, 2016 – Week 3, Day 2
Dynamic Warm-ups
Contrast Training (32.5” Box Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
bwx1(21”)/270x3
370x1
bwx1(26”)/370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
Contrast Training (32.5” Box Jumps/Deadlifts)
No Straps
245x1
245x1
245x1
335x1
Added Straps
405x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
Lying Leg Curls (short rests)
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
Kneeling Cable Abs
210x12
210x12
210x12
32 Minutes of Stretching
Comments: I’m off work right now as I’ve accrued too much leave and I needed to use it or lose it by Friday. Just using the time to rest really. I took another day of rest do let my hip flexors calm down some more. I went for a walk which I haven’t been able to do with the new training split as of late but it seemed to help my hips. Going into the contrast training, I was planning on doing vertical jumps again but I thought of another setup for box jumps and put that into action. Aerobic steps and bumper plates were used. It certainly felt sturdier but still looks wobbly on video. For warm-ups this time, I did jumps from to a lower box and added height. I needed to regain confidence. After that first one at the working height, I was mostly golden. Always some hesitation diving into that first rep. Hatfield’s felt great. Almost the speed I’d like here. Form felt spot on and it moved with ease. Moved on to the second batch. Nothing of note with the jumps. Deadlifts were tough. I did just singles to warm-up. Trying something different to see if it works better. Every working set of deadlift felt heavy. Way heavier than it should have felt. It might be in my head but I felt like these were grinding reps almost. I just have to know that this will pay off. Lying leg curl cluster sets were up. Fairly big jump in weight and somehow I managed to improve the number of sets in the time limit. I threw up in my mouth a little about halfway through. Granted the last one was done as the timer was beeping. On abs, I had to use a different tower and it didn’t have the crossbar I usually use to brace myself to get the weight into position. I fixed this by turning to face the tower as opposed to facing away. It might have made it easier but I definitely felt a unique pull in my upper abs. Home to stretch and eat.
Contrast Training (32.5” Box Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
bwx1(21”)/270x3
370x1
bwx1(26”)/370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
Contrast Training (32.5” Box Jumps/Deadlifts)
No Straps
245x1
245x1
245x1
335x1
Added Straps
405x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
Lying Leg Curls (short rests)
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
Kneeling Cable Abs
210x12
210x12
210x12
32 Minutes of Stretching
Comments: I’m off work right now as I’ve accrued too much leave and I needed to use it or lose it by Friday. Just using the time to rest really. I took another day of rest do let my hip flexors calm down some more. I went for a walk which I haven’t been able to do with the new training split as of late but it seemed to help my hips. Going into the contrast training, I was planning on doing vertical jumps again but I thought of another setup for box jumps and put that into action. Aerobic steps and bumper plates were used. It certainly felt sturdier but still looks wobbly on video. For warm-ups this time, I did jumps from to a lower box and added height. I needed to regain confidence. After that first one at the working height, I was mostly golden. Always some hesitation diving into that first rep. Hatfield’s felt great. Almost the speed I’d like here. Form felt spot on and it moved with ease. Moved on to the second batch. Nothing of note with the jumps. Deadlifts were tough. I did just singles to warm-up. Trying something different to see if it works better. Every working set of deadlift felt heavy. Way heavier than it should have felt. It might be in my head but I felt like these were grinding reps almost. I just have to know that this will pay off. Lying leg curl cluster sets were up. Fairly big jump in weight and somehow I managed to improve the number of sets in the time limit. I threw up in my mouth a little about halfway through. Granted the last one was done as the timer was beeping. On abs, I had to use a different tower and it didn’t have the crossbar I usually use to brace myself to get the weight into position. I fixed this by turning to face the tower as opposed to facing away. It might have made it easier but I definitely felt a unique pull in my upper abs. Home to stretch and eat.
Wednesday, April 13, 2016
April 12, 2016 – Week 3, Day 1
Dynamic Warm-ups
Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3
12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
28 Minutes of Stretching
Comments: Lower back thankfully eased up but hip flexors are still ridiculously tight and sore. Getting better thankfully but still annoying. However, not of that would really effect this particular workout. Plyo push-ups up first. Same as it has been and I did the same warm-up this time too. I noticed on the first two sets that I was kind of doing a two-step push with the bottom and then near lockout. The near lockout is obviously the triceps trying to assist. Doing this usually means loss of tightness to achieve and it is perhaps me trying to compensate for not as much power from the initial push off the bottom. I kept that in mind for the following two sets and I feel those were my best two sets of plyo push-ups to date. Then on to log. Same sets, just a little more weight now. I felt that it took a few sets to really be firing on all cylinders. Felt powerful on these still. Hopefully what I’m learning here will be transferable to the big boy weights haha. Didn’t start to get a headache until near the end from holding my breath. On the last set, I took a breath at the top of the last lift and that got rid of the headache. Just need to remember that for next time haha. Bench presses after that. This actually took a while as someone took the height adjustable bench as soon as I finished log work. I checked upstairs and that one was also in use (it’s not as good as the downstairs one). I really took my time on my sets warming up on another bench (literally a half press to unrack and bugs my back to get out from under the bar) and as I get to the end, the guy offers the bench to another guy so there goes those plans. The upstairs one was cleared by then but this added about 30 minutes to my workout. I was bit cooled off physically but I was pretty fired up mentally haha. Same weight, one more set. Felt about the same as last week but I felt it just wasn’t the best. Trying to push fast without doing that extra thrust with the triceps near lockout to artificially speed it up. Then on to band pull aparts. Felt tougher but I think that was more from my forearms feeling beat from the pressing this week as it was quite comfy on my shoulders. Home to stretch and eat.
Sunday, April 10, 2016
April 10, 2016 – Week 2, Day 4
Dynamic Warm-ups
Prowler Sprints
145x30’ in 2.75 seconds
145x30’ in 2.85 seconds
145x30’ in 2.69 seconds
Sprints
bwx30’ in 1.97 seconds
bwx30’ in 2.03 seconds
bwx30’ in 1.97 seconds
bwx30’ in 1.91 seconds
Prowler Sprints
55x60’ in 4.47 seconds
55x60’ in 3.99 seconds
Sprints
bwx60’ in 3.53 seconds
bwx60’ in 3.67 seconds
bwx60’ in 3.72 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
36 Minutes of Stretching
Comments: This workout again. Back wasn’t bugging me but my tight hip flexors were. Had to take ibuprofen to ease some of it so I could sleep last night. Right side definitely tighter and my gastroc and hamstring were also tight. I ended up doing a few other things after my usual dynamic effort to loosen up (heel to butt, straight leg walks). I wasn’t expecting to really improve on these with how tight and sore my hips flexors were. Last week, I was doing more prowler sprints then regular sprints. This time, the set were reversed. On the short prowler sprints, I didn’t beat my fastest time from last week but my average was better by a little over .1 of a second. Then on to regular sprints. I was actually more concerned with these than the prowler versions. Short sprints and my first set was .05 faster than my fastest last week and that one set had been an aberration. I managed to match it on my third set and then beat it by quite a bit on my last set. I assume this is more beginner gains than anything as I was expecting some improvement but not this much and not this quickly. Hip flexors just getting sorer and sorer each set. Had my younger sister come to help me time these sprints. Then back to prowler sprints with a lot less weight but for twice the distance again. I noticed on the previous sets that I was getting better at slowing down (could also be the pain in my hips making me slow down quicker haha). First set of the prowler was just .01 faster than my slowest time last week. Got it together and got just under 4 seconds on the next run. Then back to regular sprints for the same distance. Hip flexors tight. I got slower each one but all of them were still faster than my fastest time last week. Took my sore self to the Y to finish up with Nordic leg curls. No cramping issues this time but I had issues with the setup. I moved the setup just enough during the first set that my foot was able to slip out lowering the last rep. Definitely not as elegant as last week on these but it will do. Lots of stretching for my hips. Unfortunately, my back got tight as I was finishing up stretching so more Icy Hot and ibuprofen when I got home.
Prowler Sprints
145x30’ in 2.75 seconds
145x30’ in 2.85 seconds
145x30’ in 2.69 seconds
Sprints
bwx30’ in 1.97 seconds
bwx30’ in 2.03 seconds
bwx30’ in 1.97 seconds
bwx30’ in 1.91 seconds
Prowler Sprints
55x60’ in 4.47 seconds
55x60’ in 3.99 seconds
Sprints
bwx60’ in 3.53 seconds
bwx60’ in 3.67 seconds
bwx60’ in 3.72 seconds
Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4
36 Minutes of Stretching
Comments: This workout again. Back wasn’t bugging me but my tight hip flexors were. Had to take ibuprofen to ease some of it so I could sleep last night. Right side definitely tighter and my gastroc and hamstring were also tight. I ended up doing a few other things after my usual dynamic effort to loosen up (heel to butt, straight leg walks). I wasn’t expecting to really improve on these with how tight and sore my hips flexors were. Last week, I was doing more prowler sprints then regular sprints. This time, the set were reversed. On the short prowler sprints, I didn’t beat my fastest time from last week but my average was better by a little over .1 of a second. Then on to regular sprints. I was actually more concerned with these than the prowler versions. Short sprints and my first set was .05 faster than my fastest last week and that one set had been an aberration. I managed to match it on my third set and then beat it by quite a bit on my last set. I assume this is more beginner gains than anything as I was expecting some improvement but not this much and not this quickly. Hip flexors just getting sorer and sorer each set. Had my younger sister come to help me time these sprints. Then back to prowler sprints with a lot less weight but for twice the distance again. I noticed on the previous sets that I was getting better at slowing down (could also be the pain in my hips making me slow down quicker haha). First set of the prowler was just .01 faster than my slowest time last week. Got it together and got just under 4 seconds on the next run. Then back to regular sprints for the same distance. Hip flexors tight. I got slower each one but all of them were still faster than my fastest time last week. Took my sore self to the Y to finish up with Nordic leg curls. No cramping issues this time but I had issues with the setup. I moved the setup just enough during the first set that my foot was able to slip out lowering the last rep. Definitely not as elegant as last week on these but it will do. Lots of stretching for my hips. Unfortunately, my back got tight as I was finishing up stretching so more Icy Hot and ibuprofen when I got home.
Saturday, April 9, 2016
April 9, 2016 – Week 2, Day 3
Dynamic Warm-ups
Farmer’s Walk
125x60’
125x60’
175xpick
210xpick
210x60’ in 7.79 seconds
210x60’ in 8.18 seconds
210x60’ in 8.03 seconds
210x60’ in 8.69 seconds
Tire Flips
425x3 in 10.68 seconds
425x3 in 9.72 seconds
425x3 in 9.86 seconds
425x3 in 9.54 seconds
425x1
Yoke
300x35’
300x35’
400xpick
500xpick
500x35’ in 5.33 seconds
500x35’ in 5.15 seconds
500x35’ in 5.28 seconds
500x35’ in 5.13 seconds
Ring Pull-ups (McGill Style)
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
35 Minutes of Stretching
Comments: I wanted to get there sooner this week then I did last so I made sure I went to bed early and actually set an alarm (granted I hit the snooze like seven times). Snow was falling outside and it was going to be worst at the time I was planning to leave so I left an hour earlier. Only had to deal with the scary conditions for the about the last six miles of the drive to B.A. Athletics. Obviously this was all inside. First up was farmer’s walk. More weight than last week but still speed focus. Lots of foot traffic so diagonal was not an option so I just made the lane as long as possible. I put traffic cones on the handles because apparently someone sprinting with metal I-beams wasn’t incentive enough to make sure people weren’t in the lane. Not sure what was up but my hip flexors felt like they were going to pull my leg bones out. Must be really delayed muscle soreness from the jumps. Again, hard to track the times this week on these with the limited space. Camera didn’t want to cooperate and I’m fairly certain I bruised a finger and a foot. Tire up next. No warm-up needed as I knew this tire now. Sets were easy and I improved my best time by about half a second. I was supposed to do five sets but I misread my sheet and only did four same as last week. Yoke next. Big traffic cones on this just to be cautious. Same weight but I started heavier with the warm-ups. I really had to slow down my warm-ups as my hips were just burning. With how tight they were, I didn’t think I would do as well as last week. But I improved on times here as well. McGill Style pull-ups to finish up this one. Added weight and dropped the sets a bit. Left biceps and forearm didn’t like the first few sets but I got better as I did them. Stretched a fair amount and then home to recover. All the snow melted by the time I got back so only thing to make sprint work tomorrow a pain will be my tight hips haha.
Farmer’s Walk
125x60’
125x60’
175xpick
210xpick
210x60’ in 7.79 seconds
210x60’ in 8.18 seconds
210x60’ in 8.03 seconds
210x60’ in 8.69 seconds
Tire Flips
425x3 in 10.68 seconds
425x3 in 9.72 seconds
425x3 in 9.86 seconds
425x3 in 9.54 seconds
425x1
Yoke
300x35’
300x35’
400xpick
500xpick
500x35’ in 5.33 seconds
500x35’ in 5.15 seconds
500x35’ in 5.28 seconds
500x35’ in 5.13 seconds
Ring Pull-ups (McGill Style)
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
bw+5x1
35 Minutes of Stretching
Comments: I wanted to get there sooner this week then I did last so I made sure I went to bed early and actually set an alarm (granted I hit the snooze like seven times). Snow was falling outside and it was going to be worst at the time I was planning to leave so I left an hour earlier. Only had to deal with the scary conditions for the about the last six miles of the drive to B.A. Athletics. Obviously this was all inside. First up was farmer’s walk. More weight than last week but still speed focus. Lots of foot traffic so diagonal was not an option so I just made the lane as long as possible. I put traffic cones on the handles because apparently someone sprinting with metal I-beams wasn’t incentive enough to make sure people weren’t in the lane. Not sure what was up but my hip flexors felt like they were going to pull my leg bones out. Must be really delayed muscle soreness from the jumps. Again, hard to track the times this week on these with the limited space. Camera didn’t want to cooperate and I’m fairly certain I bruised a finger and a foot. Tire up next. No warm-up needed as I knew this tire now. Sets were easy and I improved my best time by about half a second. I was supposed to do five sets but I misread my sheet and only did four same as last week. Yoke next. Big traffic cones on this just to be cautious. Same weight but I started heavier with the warm-ups. I really had to slow down my warm-ups as my hips were just burning. With how tight they were, I didn’t think I would do as well as last week. But I improved on times here as well. McGill Style pull-ups to finish up this one. Added weight and dropped the sets a bit. Left biceps and forearm didn’t like the first few sets but I got better as I did them. Stretched a fair amount and then home to recover. All the snow melted by the time I got back so only thing to make sprint work tomorrow a pain will be my tight hips haha.
Thursday, April 7, 2016
April 6, 2016 – Week 2, Day 2
Dynamic Warm-ups
Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
260x3
260x3
350x1
405x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
Contrast Training (Vertical Jumps/Deadlifts)
No Straps
155x5
245x3
335x1
Added Straps
405x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
Lying Leg Curls (short rests)
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
Kneeling Cable Abs
210x12
210x12
210x12
30 Minutes of Stretching
Comments: Contrast work again. I was debating taking a day off to let the SI thing heal so more but I figured it was best to do it now as give two days of rest before the gruesome twosome of weekend training. This workout got modified a bit from last week. Box for box jumps was unstable so the box jumps were replaced with standing vertical jumps. No anxiety and just up and down. Paired with hatfield squats for the first round. Warm-ups on the squats felt so much heavier than the weight actually was. I kept double checking each set to make sure I didn’t have an extra plate on there. Things felt somewhat normal on the working sets. I biffed the first jump. I went up and my legs just locked. I don’t know what I was thinking, that my legs like that would give me more air? So very awkward landing haha. Much like the plyometric push-ups, I can’t really gauge how high I’m actually jumping. Squats felt slow but still moving well. Then switched out the hatfield squats for deadlifts for round two. No change in weight on these; they were quite tough last week. I used a plate combination to make the weight more dead this time. Feels horrible but I didn’t feel like I was near my limit on any of the pulls like last week. Really trying to get my form down and get my hamstrings into it more. Only thing I noticed with the jumps from the previous coupling was that it seemed to take me longer from the initial dip to then launch off the floor. I felt that I was slow on deadlifts too and that I was favoring my left side. Not really seeing it on the video. I really want to get this deadlift up. Then it was time for 5 minutes of leg curls. Cluster sets again. My right hamstring was definitely feeling these. More weight this time. Managed a dozen in the time limit. Abs went much better this week, I didn’t get lifted off the ground. Home to stretch and eat.
Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
260x3
260x3
350x1
405x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
Contrast Training (Vertical Jumps/Deadlifts)
No Straps
155x5
245x3
335x1
Added Straps
405x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
Lying Leg Curls (short rests)
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
Kneeling Cable Abs
210x12
210x12
210x12
30 Minutes of Stretching
Comments: Contrast work again. I was debating taking a day off to let the SI thing heal so more but I figured it was best to do it now as give two days of rest before the gruesome twosome of weekend training. This workout got modified a bit from last week. Box for box jumps was unstable so the box jumps were replaced with standing vertical jumps. No anxiety and just up and down. Paired with hatfield squats for the first round. Warm-ups on the squats felt so much heavier than the weight actually was. I kept double checking each set to make sure I didn’t have an extra plate on there. Things felt somewhat normal on the working sets. I biffed the first jump. I went up and my legs just locked. I don’t know what I was thinking, that my legs like that would give me more air? So very awkward landing haha. Much like the plyometric push-ups, I can’t really gauge how high I’m actually jumping. Squats felt slow but still moving well. Then switched out the hatfield squats for deadlifts for round two. No change in weight on these; they were quite tough last week. I used a plate combination to make the weight more dead this time. Feels horrible but I didn’t feel like I was near my limit on any of the pulls like last week. Really trying to get my form down and get my hamstrings into it more. Only thing I noticed with the jumps from the previous coupling was that it seemed to take me longer from the initial dip to then launch off the floor. I felt that I was slow on deadlifts too and that I was favoring my left side. Not really seeing it on the video. I really want to get this deadlift up. Then it was time for 5 minutes of leg curls. Cluster sets again. My right hamstring was definitely feeling these. More weight this time. Managed a dozen in the time limit. Abs went much better this week, I didn’t get lifted off the ground. Home to stretch and eat.
Wednesday, April 6, 2016
April 5, 2016 – Week 2, Day 1
Dynamic Warm-ups
Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3
12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
34 Minutes of Stretching
Comments: Still feeling the weekend training on my lower body. Hips really tight and they haven’t been like this since I did speed box squats with a lot of band tension (relative to my max and bar weight back then). None of that should really effect this particular workout. Same as last week. I didn’t need to do two sets for push-ups to get ready as I knew I could handle it. It felt different from last week, like I wasn’t as powerful. Video seems to suggest it was about the same (really hard to tell slight differences on these haha). Could just be that it was so new and a shock to the system last week that it isn’t so strange to me this week. Log up next. Same weight as last time, just more sets. Trying to make a definite pause at lockout on these this time rather than just using the rebound from the previous rep to rocket the weight up. Again, same technique as last week. Makes the set a little longer and I get a headache from holding my breath. Didn’t feel like I was as tired getting through these this time. Bench presses after that. Again, same weight, just more sets this time. Much like the push-ups, I felt like I was slower this time. Again, video says otherwise. I did have some slight pain in my right SI joint which is what I think was causing my back to be sore. It thankfully seems to be getting better. On the bench, I just seem to feel comfortable lowering that first rep slowish and then blasting it up. Much easier time with the band pull aparts this week. Home to really stretch out my legs and hips.
Sunday, April 3, 2016
April 3, 2016 – Week 1, Day 4
Dynamic Warm-ups
Prowler Sprints
145x30’ in 2.81 seconds
145x30’ in 2.65 seconds
145x30’ in 2.99 seconds
145x30’ in 3.08 seconds
Sprints
bwx30’ in 2.40 seconds
bwx30’ in 2.50 seconds
bwx30’ in 2.02 seconds
Prowler Sprints
55x60’ in 4.48 seconds
55x60’ in 4.29 seconds
55x60’ in 4.84 seconds
Sprints
bwx60’ in 3.77 seconds
bwx60’ in 3.82 seconds
Nordic Leg Curls (5 second negatives)
bwx3
bwx3
bwx3
39 Minutes of Stretching
Comments: One of the strangest workouts I’ve done. Speed training, working on getting fastified. I wasn’t sure how things would go as my back was still tight from the session before. Lots of pounding on the knees. Never tried sprints in training before as usually sprints were conditioning in high school for wrestling or volleyball. I feel this would have been something beneficial when I first started but can’t dwell on that now. Starting off with prowler sprints. I did some fast jogs up my driveway to help get ready for moving fast. Had my younger sister come to help me time these sprints. Moving fast I think. Hard to get up to max speed that quickly and really tough to slow down after I got past the finish haha. This was more so with regular sprints as I can’t let go of the excess weight at the end like with the prowler. My sprinting mechanics aren’t good (usually strongman running looks funny). I’m not sure what I did on the last run but it really went fast. Then back to prowler sprints with a lot less weight but for twice the distance. Definitely can build up speed with this distance. Again, hard to slowdown haha. Then regular sprints again. Trying to not slow down and not look awkward when sprinting. Then to the Y to finish up with hamstring work. My calves and hips were pretty darn tight after the sprints so it took some coaxing to get the leg curls done without cramping haha. I had to stretch a lot to get my legs and hips to stop being mad at me. Lower back still finicky so more Icy Hot and back massage.
Prowler Sprints
145x30’ in 2.81 seconds
145x30’ in 2.65 seconds
145x30’ in 2.99 seconds
145x30’ in 3.08 seconds
Sprints
bwx30’ in 2.40 seconds
bwx30’ in 2.50 seconds
bwx30’ in 2.02 seconds
Prowler Sprints
55x60’ in 4.48 seconds
55x60’ in 4.29 seconds
55x60’ in 4.84 seconds
Sprints
bwx60’ in 3.77 seconds
bwx60’ in 3.82 seconds
Nordic Leg Curls (5 second negatives)
bwx3
bwx3
bwx3
39 Minutes of Stretching
Comments: One of the strangest workouts I’ve done. Speed training, working on getting fastified. I wasn’t sure how things would go as my back was still tight from the session before. Lots of pounding on the knees. Never tried sprints in training before as usually sprints were conditioning in high school for wrestling or volleyball. I feel this would have been something beneficial when I first started but can’t dwell on that now. Starting off with prowler sprints. I did some fast jogs up my driveway to help get ready for moving fast. Had my younger sister come to help me time these sprints. Moving fast I think. Hard to get up to max speed that quickly and really tough to slow down after I got past the finish haha. This was more so with regular sprints as I can’t let go of the excess weight at the end like with the prowler. My sprinting mechanics aren’t good (usually strongman running looks funny). I’m not sure what I did on the last run but it really went fast. Then back to prowler sprints with a lot less weight but for twice the distance. Definitely can build up speed with this distance. Again, hard to slowdown haha. Then regular sprints again. Trying to not slow down and not look awkward when sprinting. Then to the Y to finish up with hamstring work. My calves and hips were pretty darn tight after the sprints so it took some coaxing to get the leg curls done without cramping haha. I had to stretch a lot to get my legs and hips to stop being mad at me. Lower back still finicky so more Icy Hot and back massage.
Saturday, April 2, 2016
April 2, 2016 – Week 1, Day 3
Dynamic Warm-ups
Farmer’s Walk
125x60’
125x60’
165xpick
200xpick
200x60’ in 8.74 seconds
200x60’ in 7.89 seconds
200x60’ in 8.01 seconds
200x60’ in 8.13 seconds
Tire Flips
425x1
425x3 in 10.84 seconds
425x3 in 11.45 seconds
425x3 in 10.53 seconds
425x3 in 10.09 seconds
425x1
Yoke
200x35’
200x35’
300xpick
400xpick
500xpick
500x35’ in 5.75 seconds
500x35’ in 5.35 seconds
500x35’ in 5.28 seconds
500x35’ in 5.41 seconds
Ring Pull-ups (McGill Style)
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
bwx1
27 Minutes of Stretching
Comments: Had to modify my workout week with this new training plan. Light speed events require equipment haha. I was initially going to do what I could nearby in my first draft plans. Then the weather was saying that that days I would need to be able to lift at particular gyms it would rain so this day got moved to Saturday so I could do indoor event training. Of course, it didn’t rain at all (it was 80-100% up to the day). Whatever. So off to B.A. Athletics to train. I got up later than I would have liked (I blame the burritos). It starts spritzing so it was best to just do the stuff inside. First up was farmer’s walk. I used the top loaded implements. Haven’t lost a step haha. Just got to get faster. It was hard to track my times on these with the course (I had to go diagonal to get a full course inside). No issues. Then on to tire. Never had issues with tire but that was many years ago. I want to say four years ago. So even though the tire was super light, I was worried it would injury my biceps. I wore the copper fiber sleeves for extra mental protection. Had to do some familiarization with the tire. It came back to me haha. I remembered the feeling in my wrists on the first set. I had to get quite low and deep into the tire so I got some scrapes on my shoulders. I got enough pop off the floor that it pretty much flipped itself. Arms still intact haha. On to yoke. Again, light but with speed. Haven’t used a Rouge Fitness yoke before. I set it lower than I would normally do on yoke. No issues here, just got to get better. I was surprised these runs were all under six seconds, it felt longer haha. Then it was time to do McGill style pull-ups. Not sure if I did these right (tense, push scap down, pull explosively) but I did my best effort. Hard to gauge how high I’m pulling with no bar like I usually have for pull-ups. Short rests meant little time to think. Stretched and then my entire lower back seized up. Icy Hot and ibuprofen and rest now.
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