Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x5
255x5
275x5
295x5
315x5
335x4
Standing Dumbbell Presses
85'sx10
85'sx10
85'sx9
85'sx7
28 Minutes of Stretching
Comments: I was hoping for big things but I was also guarded as my left hamstring was tight and it was possible it would seize up on me during a lift. Did the warm-ups a little different this time. Shoulder has been good but it was definitely aching on bench. I kept checking my hand after every set to make sure my callus was still there. I felt good with 315lbs but just wasn't to be with 335lbs. I hit a triple good but just not there for more really. Ugly last rep and spotter touched the bar. Moved on to dumbbells. Shoulders disagreed with my discussion to do them. Really odd how these went as the first few I felt really lightheaded from keeping tight and then once I got my air, I could keep going. First set just felt awful and I was surprised I got more than 5 reps. I felt pretty good strength wise here and just issues with staying stable to push through. Power had been sapped by the last set.
Wednesday, April 30, 2014
Sunday, April 27, 2014
April 26, 2014 – Week 14, Day 3
Dynamic Warm-ups
15" Pick Farmer's Walk/Keg Carry Medleys
225xpick
225xpick
265x60'/240x120'
285x60'/240x120'
305x60'/240x120'
325x60'/240x120'
345x51'4"/240x120' (right hand tore open)
Prowler Pushes
545x59'6"
35 Minutes of Stretching
Comments: I didn't want to train today and I was looking for every excuse to sleep in and delay the inevitable. Hamstrings, glutes and back were incredibly sore from Thursdays squats and dumbbell work. Spent a good 2 hours talking myself into going out to Ironmill to train. I was thinking about how many weights I'd need to carry outside, the chance that rain would ruin stuff and a bunch of other minutiae that was just me being a coward to fatigue. I think the turning point was seeing that I just needed to do one all out set of prowler as opposed to five like last time and the fact that I'd need to sweep the whole street since the heavy rain from Friday night brought in many gravel treasures. This was going to be a tough one as even the picks to warm-up felt heavy. I felt slow and the video backs this up as my times on the farmer's were any where from 1 second to 3 seconds slower. I started light than last time so I could make 20lbs jumps and hit a big PR. It was not to be as my right hand tore open just a little under 9' from the end. I tried to repick it but no go. I was supposed to do a hold at the end like last time but it happens so I finished the keg portion of the medley. It was after that that I noticed my right hand felt wet and I looked down to see that a I had a flap of skin the size of a quarter hanging loose under my middle finger. I guess blood would make it hard to hold on the handle haha. Spent a lot of time cleaning it out and having to make due with tape and paper towels to bandage up everything until I could get home to properly repair my hand. But I wasn't done as I had one last thing to do with the prowler. I loaded it up with the 100's and a pair of 45's and just pushed. It was heavy and the start was quite rough. Just shy of 60' on this. Tons of stretching to end this. As for the hand tear, I had a choice between cut it or glue it. I didn't feel comfortable cutting it with the tiny scissors in my left hand so I went the super glue route. That was a mess but I got the skin secured. I was beat, ate burritos and sleep for 12 hours. Training is coming to an end.
15" Pick Farmer's Walk/Keg Carry Medleys
225xpick
225xpick
265x60'/240x120'
285x60'/240x120'
305x60'/240x120'
325x60'/240x120'
345x51'4"/240x120' (right hand tore open)
Prowler Pushes
545x59'6"
35 Minutes of Stretching
Comments: I didn't want to train today and I was looking for every excuse to sleep in and delay the inevitable. Hamstrings, glutes and back were incredibly sore from Thursdays squats and dumbbell work. Spent a good 2 hours talking myself into going out to Ironmill to train. I was thinking about how many weights I'd need to carry outside, the chance that rain would ruin stuff and a bunch of other minutiae that was just me being a coward to fatigue. I think the turning point was seeing that I just needed to do one all out set of prowler as opposed to five like last time and the fact that I'd need to sweep the whole street since the heavy rain from Friday night brought in many gravel treasures. This was going to be a tough one as even the picks to warm-up felt heavy. I felt slow and the video backs this up as my times on the farmer's were any where from 1 second to 3 seconds slower. I started light than last time so I could make 20lbs jumps and hit a big PR. It was not to be as my right hand tore open just a little under 9' from the end. I tried to repick it but no go. I was supposed to do a hold at the end like last time but it happens so I finished the keg portion of the medley. It was after that that I noticed my right hand felt wet and I looked down to see that a I had a flap of skin the size of a quarter hanging loose under my middle finger. I guess blood would make it hard to hold on the handle haha. Spent a lot of time cleaning it out and having to make due with tape and paper towels to bandage up everything until I could get home to properly repair my hand. But I wasn't done as I had one last thing to do with the prowler. I loaded it up with the 100's and a pair of 45's and just pushed. It was heavy and the start was quite rough. Just shy of 60' on this. Tons of stretching to end this. As for the hand tear, I had a choice between cut it or glue it. I didn't feel comfortable cutting it with the tiny scissors in my left hand so I went the super glue route. That was a mess but I got the skin secured. I was beat, ate burritos and sleep for 12 hours. Training is coming to an end.
Friday, April 25, 2014
April 24, 2014 – Week 14, Day 2
Dynamic Warm-ups
Squats
45x10
100x5
100x5
155x3
205x3
255x3
295x3
335x3
375x3
415x3
455x3
495x1
Stiff-legged Dumbbell Deadlifts (straps)
140'sx12
140'sx12
140'sx12
140'sx12
Cable Side Bends
135x15/15
28 Minutes of Stretching
Comments: Little bit of disappointment on squats. Something just felt off the whole session. Knees ached, I felt like my hips and stance were not aligned. Also had issues with bar placement on my back. I had the bar way too far down on 415lbs so it was really awkward and then the bar rolled to far forward on the set with 455lbs. I thought I was staying tight and the chalk on my back would help. Still hit my 1rm max for a single but I should be able to hit that weight for a triple by now. Got to stay positive about the progress, I was doing 120lbs a dumbbell 13 weeks ago. Made up for it on dumbbell sldls. Most weight I can fit with just 10's on the loadable dumbbell handles is 140lbs so I used that. If I want to go heavier, I need to use 25's. Brutal on the hamstrings and glutes. About midway through, I had to fight every rep to keep in all the gatorade and water I was drinking during the workout. Didn't spew haha. For abs, I threw on a bit more weight for the side bends. Could really feel the hips and abs fighting to keep from being pulled back into the weight stack.
Squats
45x10
100x5
100x5
155x3
205x3
255x3
295x3
335x3
375x3
415x3
455x3
495x1
Stiff-legged Dumbbell Deadlifts (straps)
140'sx12
140'sx12
140'sx12
140'sx12
Cable Side Bends
135x15/15
28 Minutes of Stretching
Comments: Little bit of disappointment on squats. Something just felt off the whole session. Knees ached, I felt like my hips and stance were not aligned. Also had issues with bar placement on my back. I had the bar way too far down on 415lbs so it was really awkward and then the bar rolled to far forward on the set with 455lbs. I thought I was staying tight and the chalk on my back would help. Still hit my 1rm max for a single but I should be able to hit that weight for a triple by now. Got to stay positive about the progress, I was doing 120lbs a dumbbell 13 weeks ago. Made up for it on dumbbell sldls. Most weight I can fit with just 10's on the loadable dumbbell handles is 140lbs so I used that. If I want to go heavier, I need to use 25's. Brutal on the hamstrings and glutes. About midway through, I had to fight every rep to keep in all the gatorade and water I was drinking during the workout. Didn't spew haha. For abs, I threw on a bit more weight for the side bends. Could really feel the hips and abs fighting to keep from being pulled back into the weight stack.
Wednesday, April 23, 2014
April 22, 2014 – Week 14, Day 1
Dynamic Warm-ups
Axle Clean & Strict Presses (clean every rep)
72x5
72x5
116x3
116x3
160x3
180x3
200x3
220x3
240x3
260x3
270x3
Axle Chest Supports
370x38 seconds
390x45 seconds
410x46 seconds
430x42 seconds
25 Minutes of Stretching
Comments: Second time doing the strict clean and presses. Getting much more efficient with the cleans. I kept the bumper plates on for all sets as I knew it would simulate contest conditions more with the tires. No issues with shoulders, which was surprising considering that it has been bugging me for weeks now. I kind of knew that 260lbs was going to happen but I think I could have done more than 270lbs. I stopped short as I caught my belt on my last rep with 260lbs and it threw me off. From there, I took a bit of rest while setting up axle supports. Easy stuff compared to what I have done. Some tenderness in my lower back with the supports but holding strong.
Axle Clean & Strict Presses (clean every rep)
72x5
72x5
116x3
116x3
160x3
180x3
200x3
220x3
240x3
260x3
270x3
Axle Chest Supports
370x38 seconds
390x45 seconds
410x46 seconds
430x42 seconds
25 Minutes of Stretching
Comments: Second time doing the strict clean and presses. Getting much more efficient with the cleans. I kept the bumper plates on for all sets as I knew it would simulate contest conditions more with the tires. No issues with shoulders, which was surprising considering that it has been bugging me for weeks now. I kind of knew that 260lbs was going to happen but I think I could have done more than 270lbs. I stopped short as I caught my belt on my last rep with 260lbs and it threw me off. From there, I took a bit of rest while setting up axle supports. Easy stuff compared to what I have done. Some tenderness in my lower back with the supports but holding strong.
Saturday, April 19, 2014
April 19, 2014 – Week 13, Day 3
Dynamic Warm-ups
15" Rack Pulls
135x5
135x5
225x3
225x3
315x1
315x1
Add Straps
365x5
405x5
445x5
485x5
520x5 PR+20lbs
555x5 PR+55lbs
Keg Carries
240x90'
240x180'
240x370'6"
240x166'6"
Comments: I think I'm getting my deadlift groove back. Used the bent bar with no knurling. I did a few warm-ups and then put on straps as soon as I started my work sets. I knew I'd be taxing my grip later and it would hopefully make the rack pulls more consistent. Last time I did these, I took 50lbs jumps and felt like death after 500x5 and hit a wall with 550x3. This time went much better with 40lbs jumps (then 35lbs near the end). I also played around with belt positioning and that also seem to be a positive as well. The switch to every other week seems to be doing me some good as well as not having weekly chiro sessions. Working on keg carries too. Legs were not bending as I'd like due to soreness from glute ham raises. It was to be expected, I'm surprised it didn't hamper my rack pulls. I was going to do a 60' course but I figured I'd go big. First run of 90' was easy and 180' was work. I was going to do 270' for a third and then go for max on my fourth but had to speed things up for family plans. So set three became the death set. Three legs in and I was tired in my upperbody and I couldn't keep the keg off my legs. I still managed to get four lengths and a little bit. Last set was just a little fun with putting the keg away. No time to stretch.
15" Rack Pulls
135x5
135x5
225x3
225x3
315x1
315x1
Add Straps
365x5
405x5
445x5
485x5
520x5 PR+20lbs
555x5 PR+55lbs
Keg Carries
240x90'
240x180'
240x370'6"
240x166'6"
Comments: I think I'm getting my deadlift groove back. Used the bent bar with no knurling. I did a few warm-ups and then put on straps as soon as I started my work sets. I knew I'd be taxing my grip later and it would hopefully make the rack pulls more consistent. Last time I did these, I took 50lbs jumps and felt like death after 500x5 and hit a wall with 550x3. This time went much better with 40lbs jumps (then 35lbs near the end). I also played around with belt positioning and that also seem to be a positive as well. The switch to every other week seems to be doing me some good as well as not having weekly chiro sessions. Working on keg carries too. Legs were not bending as I'd like due to soreness from glute ham raises. It was to be expected, I'm surprised it didn't hamper my rack pulls. I was going to do a 60' course but I figured I'd go big. First run of 90' was easy and 180' was work. I was going to do 270' for a third and then go for max on my fourth but had to speed things up for family plans. So set three became the death set. Three legs in and I was tired in my upperbody and I couldn't keep the keg off my legs. I still managed to get four lengths and a little bit. Last set was just a little fun with putting the keg away. No time to stretch.
Friday, April 18, 2014
April 17, 2014 – Week 13, Day 2
Dynamic Warm-ups
Safety Squat Bar Squats
60x10
104x3
126x3
148x10
170x10
192x10
214x10
236x10
Makeshift Glute Ham Raises (partials)
bwx5
bwx4
bwx4
bwx3
Cable Side Bends
110x25/25
27 Minutes of Stretching
Comments: Some aches going into this one. Plan was to do light sets of ten for squats. I was initially going to do straight sets but decided to add 10kgs a set. Lots of reps with squats, some knee aches but felt good for the leg muscles and no issues with the back. I had to make some adjustments for the next exercises. I don't have my ghr at the Y and last few times I've done back extensions. But I felt it was important to do the movement as best as I can so I made one out of a back extension, dumbbells and bumper plates. Painful right above knees due to lack of cushioning but good work for the hamstrings. Tried to go down as far as I can but still not all the way so can't count them as full reps. Low reps here as I lack the strength. Finished up with abs for sidebends.
Safety Squat Bar Squats
60x10
104x3
126x3
148x10
170x10
192x10
214x10
236x10
Makeshift Glute Ham Raises (partials)
bwx5
bwx4
bwx4
bwx3
Cable Side Bends
110x25/25
27 Minutes of Stretching
Comments: Some aches going into this one. Plan was to do light sets of ten for squats. I was initially going to do straight sets but decided to add 10kgs a set. Lots of reps with squats, some knee aches but felt good for the leg muscles and no issues with the back. I had to make some adjustments for the next exercises. I don't have my ghr at the Y and last few times I've done back extensions. But I felt it was important to do the movement as best as I can so I made one out of a back extension, dumbbells and bumper plates. Painful right above knees due to lack of cushioning but good work for the hamstrings. Tried to go down as far as I can but still not all the way so can't count them as full reps. Low reps here as I lack the strength. Finished up with abs for sidebends.
Thursday, April 17, 2014
April 15, 2014 – Week 13, Day 1
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x5
245x5
265x5
285x5
305x5
325x5
340x3 PR+7lbs
Banded Push-ups
ABx25 PR+8 reps
ABx14
ABx13
26 Minutes of Stretching
Comments: Still leery about the shoulder when it comes to upperbody stuff. Didn't bother me benching so that's good. Started out lighter than I have in the past with benching for my working sets as the last two times I started out at about 275lbs and only got in three sets. Did well and hit 5lbs more for my set of five than last time. I went for more with plans of getting just a triple. Got a big cramp in my right hips and glute area unracking the bar so I was kind of hamstrung that set, all wobbly and unstable. Spotter tried to help on the third rep but stopped short. Last time I attempted this weight, a spotter yanked it up while I was still grinding through the lift. Lightened the band tension back to just an Average band for the push-ups. That monster mini band makes a difference haha. I got a lot on the first set but couldn't recover to get anywhere close to that first set on the following sets. Only issues I had with my shoulder was putting band on to my back.
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x5
245x5
265x5
285x5
305x5
325x5
340x3 PR+7lbs
Banded Push-ups
ABx25 PR+8 reps
ABx14
ABx13
26 Minutes of Stretching
Comments: Still leery about the shoulder when it comes to upperbody stuff. Didn't bother me benching so that's good. Started out lighter than I have in the past with benching for my working sets as the last two times I started out at about 275lbs and only got in three sets. Did well and hit 5lbs more for my set of five than last time. I went for more with plans of getting just a triple. Got a big cramp in my right hips and glute area unracking the bar so I was kind of hamstrung that set, all wobbly and unstable. Spotter tried to help on the third rep but stopped short. Last time I attempted this weight, a spotter yanked it up while I was still grinding through the lift. Lightened the band tension back to just an Average band for the push-ups. That monster mini band makes a difference haha. I got a lot on the first set but couldn't recover to get anywhere close to that first set on the following sets. Only issues I had with my shoulder was putting band on to my back.
Subscribe to:
Posts (Atom)
