October 10, 2007
ring rows - 10, 10
jump rope - 100 singles -57 seconds
handstand practice - 5 minutes
3 rounds for time of:
10 burpees
10 pull-ups
10 sandbag halfmoons (5 each side) w/40# duffel bag (hope nothing broke in there!)
Total time - 6:58 - 1:34/2:22/3:02
Notes:
-CA WOD 10OCT2007
-Didn't do the strength portion because I worked out at home.
-Metcon - felt good, the pull-ups were definitely what slowed me down the most. I wasn't sure I was doing the half moon things correctly.
Thursday, October 11, 2007
October 9, 2007
First thing is first, I'm an idiot! If i had read the WOD info I would have known that if it says 3 x 5 it's 5 sets of 3 reps. NOT 3 sets of 5 reps. I only realized my error today.
October 9, 2007
foot mobility drills ~25m
running drills ~10m
800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done
Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R
3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB
1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!
glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL
Stretches - death, sleeper, calf
Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.
October 9, 2007
foot mobility drills ~25m
running drills ~10m
800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done
Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R
3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB
1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!
glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL
Stretches - death, sleeper, calf
Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.
October 8, 2007
October 8, 2007
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R
Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)
clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)
DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)
Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R
Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)
clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)
DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)
Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with
October 5, 2007
October 5, 2007
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43
GHR - 4
Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2
Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)
Pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)
Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.
Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43
GHR - 4
Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2
Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)
Pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)
Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.
Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.
9/20/07-10/3/07
October 3, 2007
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)
alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)
inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)
Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.
September 27, 2007
foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace
Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)
pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12
Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit
September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R
front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)
band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)
Finisher - 400m's at goal pace = 0
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.
September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)
inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.
September 20, 2007
1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20
wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,
Foam rolling - ~30 minutes
Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)
alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)
inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)
Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.
September 27, 2007
foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace
Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)
pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12
Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit
September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R
front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)
band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)
Finisher - 400m's at goal pace = 0
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.
September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)
inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.
September 20, 2007
1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20
wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,
Foam rolling - ~30 minutes
Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.
Thursday, September 20, 2007
September 19, 2007
September 19, 2007
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R
decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)
scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R
decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)
scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.
September 17, 2007
September 17, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R
front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)
band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)
Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each
Total of 4 circuits through
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R
front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)
band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)
Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each
Total of 4 circuits through
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's
Friday, September 14, 2007
September 13, 2007
September 13, 2007
knee hug - 6L/R
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
decline bench press - 45 x 5, 95 x 3, 135 x 1, 135 x 6, 165 x 6, 175 x 6, 205 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 6L/R, 6L/R, 6L/R, 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 80 x 13L/R, 90 x 12, 90 x 10
Neutral grip face pull - 70 x 18, 80 x 15, 80 x 13
(superset with no rest - 30 seconds)
scarecrow - 30 x 5, 50 x 15, 50 x 12, 50 x 12
Pallof Press - 30 x 5L/R, 50 x 15L/R, 60 x 14 L/R, 60 x 16L/R
(superset with no rest - 30 seconds)
Finisher #1
Interval Build Up Running - (I really screwed this up!)
30 off/20 on, 40 off/30 on, 50 off/25 on, 50 off/ 35 on, 30 off/30 on
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Haven't done this exercise in years, had no clue what was a good weight, I'm thinking the laying down like that made me nauseous though.
-Reverse barbell lunge- Supposed to use a front squat grip with this but for some reason the way the bar was touching my throat made me want to gag so I switched to back squat position for the last 3 sets. I liked the front squat way more though.
-Pallof Press- Interesting movement.
-Finisher #1- I must learn how to read, I started running outside and after the 3rd interval I felt wasted, due to my lack of reading comprehension I was shortchanging my rests by half it's supposed to be like this:
30 off/20 on, 60 off/30 on, 90 off/ 40 on, 120 off, 50 on, 150 off/60 on, 180 off/70 on
knee hug - 6L/R
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
decline bench press - 45 x 5, 95 x 3, 135 x 1, 135 x 6, 165 x 6, 175 x 6, 205 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 6L/R, 6L/R, 6L/R, 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 80 x 13L/R, 90 x 12, 90 x 10
Neutral grip face pull - 70 x 18, 80 x 15, 80 x 13
(superset with no rest - 30 seconds)
scarecrow - 30 x 5, 50 x 15, 50 x 12, 50 x 12
Pallof Press - 30 x 5L/R, 50 x 15L/R, 60 x 14 L/R, 60 x 16L/R
(superset with no rest - 30 seconds)
Finisher #1
Interval Build Up Running - (I really screwed this up!)
30 off/20 on, 40 off/30 on, 50 off/25 on, 50 off/ 35 on, 30 off/30 on
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Haven't done this exercise in years, had no clue what was a good weight, I'm thinking the laying down like that made me nauseous though.
-Reverse barbell lunge- Supposed to use a front squat grip with this but for some reason the way the bar was touching my throat made me want to gag so I switched to back squat position for the last 3 sets. I liked the front squat way more though.
-Pallof Press- Interesting movement.
-Finisher #1- I must learn how to read, I started running outside and after the 3rd interval I felt wasted, due to my lack of reading comprehension I was shortchanging my rests by half it's supposed to be like this:
30 off/20 on, 60 off/30 on, 90 off/ 40 on, 120 off, 50 on, 150 off/60 on, 180 off/70 on
Thursday, September 13, 2007
7/6 - 9/11 Huge update
September 11, 2007
foot mobility drills ~25m
hand walk - 6
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
cat stretch x 10
hip mobility x 10
calf mobility x 10
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 1, 135 x 6, 135 x 6, 135 x 6, 135 x 6
pull-ups - 3, 1, 1, 6, 6, 6, 6
(superset with full rest - 90 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 6L/R, 65 x 6L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 10L/R, 15 x 10L/R
(superset with no rest - 30 seconds)
inverted rows - 12, 10, feet in further x 10, feet in x 8
planks - 30 sec, 29 sec, 29 sec, 25 sec
(superset with no rest - 30 seconds)
Finisher #6
jump rope - 30sec on/off x 5 intervals -mixed it up with single leg/double jumps and regular skips.
Notes:
-Following Tony Gentilcore's latet program.
-Alt. incline and BSS - need to go down in weight, supposed to do 30 seconds of work without stopping but I was only able to manage that for the first set the last 2 sets sucked!
-Finisher - I felt finished before even doing the finisher!!
September 4, 2007
Glute bridge - 8, 8
wall slides - 8, 8
adduction sidelying - 8L/R, 8L/R
quadruped abduction - 8L/R, 8 L/R
scap pushup - 16, 16
handstand training - 5 minutes
inverted hamstring - forward - 6L/R
knee hug (moving) - 6L/R
lunge w/lateral flexion - 6L/R
foot mobility drills ~25m
2x 100m barefoot strides
10 x ~25m sprints - ranged from 4.66 - 6
10 minutes rest - 400m barefoot walk
10 x ~25m sprints - ranged from 4.67 - 5.30
chinups - 15 deadhang (recent PR!), 7 kipped, 3 deadhang
pushups w/feet on bench - 25, 15
overhead shrug - 105 x 6, 105 x 6, 105 x 6
hip/hamstring mobility/stretching
Notes:
-100m strides - yikes the barefoot thing was interesting need to work up to more of these.
-25m sprints - All from a running start, 1 minute rests between each sprint, then a 10 minute rest after 10 sprints. They felt ok, next time I do these I'll add 5m's.
-chin-ups - I'm not sure the last time I tested my chins but I'm pretty sure I wasn't at 15 at the time. I think my recent maxes were 15 kipped? 12 dead hang? Not bad considering for the past 4+ months I've mostly been doing 3-5 reps of weighted pullups and chins.
August 27, 2007
Rest day
August 28, 2007
foot mobility drills ~25m
Run #2- 1 minute on/1 minute off x 10
Total: 1.86 miles in 20 minutes
off time distance~= 0.46 miles
on time distance~= 1.40 miles
24KG KB
swing+high pull+snatch - 1L/R, 2L/R, 3 L/R
1 arm swing - 5L/R
Notes:
-Run #2 - Slightly modified to 10 intervals rather than 15 intervals. The first interval of course felt good slightly below my 400m pace, the last few intervals sucked and I was closer to my 2-mile pace.
-KB snatches still weirding out my shoulder.
August 26, 2007
foam roll upper back - 3 minutes
foam roll lats -1min L/R
thoracic extension on foam roller - 10, 10
Y,T,W standing - 0 x 8 all, 8 x 8 all
standing shoulder external rotation - 8 x 15, 8 x 15
seated shoulder depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach roll lift w/foam roller - 10, 10
pillar bridge front - 60 seconds
pillar bridge side jumping jack - 6 L/R
glute bridge (knee bent) - 6L/R
foam roll - entire body
death stretch
Notes:
-A regeneration/rehab day my quads felt very beat up so do my lats.
August 24, 2007
Run/walk - 2.18 miles - 24:36
Notes:
-A run for the hell of it, no method at all just ran for most of it walked for some of it. I think total run time is around 10-12 minutes.
-I want to fit in 2 runs per week.
August 23, 2007
knee hug - 6L/R
drop lunge - 6L/R
elbow to instep lunge - 3L/R
1 legged RDL - bw x 5L/R, 1 DB 55 x 6L/R, 2 DB's 30 x 6L/R, 30 x 6L/R, 35 x 6L/R
reverse grip EZ bar curl - bar(15#?) x 5, 55 x 6, 65 x 6, 65 x 6, 65 x 6
(superset with full rest - 45 seconds)
inverted row w/feet on bench - 6 fast, 6 slow eccentric, 6 slow eccentric, 6 slow eccentric
supine hip extension w/leg curl - both legs 6, both legs 6, 1 legged 6L/R, 1 legged 6L/R
(superset with full rest - 45 seconds)
unilateral db shrug - 80 x 6L/R, 85 x 6L/R, 90 x 6L/R, 95 x 6L/R
rear db flyes - 30 x 6, 30 x 6, 30 x 6, 30 x 6
(superset with full rest - 45 seconds rest)
Neutral grip face pull - 50 x 12, 70 x 12
db dorsiflexion - 10 x 15, 15 x 15
(superset no rest - 45 seconds rest)
cable high chop - 30 x 12L/R, 40 x 12 L/R
Notes:
-moderate pull day
-1 legged RDL - one 55# DB felt much harder than 2 35# DB's so that means I should go back to the one handed version and lighter weight.
-Inverted rows - didn't want to hassle with checking out the weighted vest so I did these with a fast pull and a slow negative the last 3 sets.
-S.H.E w/ leg curl - The 1 legged version was much harder
August 22, 2007
scap pushup - 15
lunge w/lateral flexion - 5L/R
lateral lunge - 5L/R
knee hug - 5L/R
reach roll lift - 5L/R
sidelying internal rotation - 5L/R
goblet squat - bw x 5, 12kg x 3, 24kg x 1, 24kg x 12, 24kg x 12
pushups - 35, parallettes w/ feet up x 12, 12
(superset with full rest - 30 seconds)
triceps concentration extension - 15 x 12, 15 x 12
leaning db lateral raise - 15 x 12, 15 x 12
(superset with full rest - 30 seconds)
DB Sots Press - 15 x 6
overhead db shrug - 8 x 12, 8 x 12
Notes:
-Supposed to be a heavy push day but I had to workout at home so I switched it to a light push day.
August 21, 2007
glute bridge - 8
standing YTWL - 5 x 8 all
plank - 40 seconds
hand walk - 3
inverted hamstring forward- 6L/R
lunge w/lateral flexion - 3L/R
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
rack suppored db curl - 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R,
(superset with full rest - 60 seconds)
Pullups - 35 x 3, 25 x 3, 15 x 3, 15 x 3, 15 x 3, bw x 3, 3 ,3
Cable pullthrough - 80 x 3, 100 x 3, 150 x 3, 150 x 3, 130 x 3, 130 x 3, 130 x 3
(superset with full rest - 60 seconds)
Knees to elbows - 10, 8 ,8
(60 seconds rest)
Notes:
-Heavy pull day
-Deadlift - started relatively light, next week I'll up it 10 pounds, this weight felt easy and went up well
-db rack curl - don't think I'll be able to go up to 50's
-pullups - pathetic!
-pullthroughs - 150 was practically pulling me off my feet, 130 was fine maybe go up to 135 next week.
August 14, 2007
Foot mobility drills ~20m
hip crossover - 5L/R
hand walk - 5
inverted hamstring forward- 5L/R
lunge w/lateral flexion - 5L/R
lateral lunge - 6L/R
drop lunge - 5 L/R
standing YTWL - 4kg x 8 all
glute bridge - 8
scap pushup - 16
x band walk - 8L/R
behind the neck cable pullapart - 8
external rotation - 8 kg x 8L/R, 9 kg x 8L/R
prone internal rotation - 4 kg x 10
1 arm DB bench press - 13KG x 24 L/R
1 arm row elbow in - 13 kg x 24L/R
(superset with full rest - 60 seconds)
1 arm DB incline bench press - 13KG x 12L/R
1 arm row elbow out - 13 kg x 12L/R
(superset with full rest - 60 seconds)
1 legged squat - 2 DB's - 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, used door x 6
1 legged RDL -2 DB's - 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R
(superset with full rest - 60 seconds)
cross body db french press - 13kg x 12 L/R, 13 kg x 12 L/R
db curl - 13kg x 12 L/R, 13 kg x 12 L/R
(superset with full rest - 60 seconds)
VMO extension w band - 12 L/R, 12 L/R
Notes:
-cobbled together a workout while on travel in Italy, the gym was nothing great and I just did some basics.
August 9, 2007
BW = 190
foot mobility drills
elbow to instep x 4L/R
lateral lunge x 8L/R
inverted hamstring (backward) x 8L/R
scap pushup x 16
tick tocks x 8L/R
More max tests using Poliquins warmup method:
incline bench press - 85 x 4, 85 x 4, 125 x 3, 160 x 2, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 210 x 1, 220 x 1, 230 x 1
Chinup - BW x 1, BW+25 (215) x 1, 235 x 1, 255 x 1, 265 x 1
behind the neck press - 65 x 3, 95 x 1, 115 x 1, 135 x 1(that was very uncomfortable)
standing reverse curl - 15 x 6, 35 x 1, 55 x 1, 85 x 1, 90 x 0
Notes:
-Incline Bench- According to the structural balance thing I should be at 210 but I ended up above that by 20#'s So I guess my close grip bench is weak?
-Chin-up-Ended up at 265 where I should be at 205, another indication that my close grip is weak.
-behind the neck Press - yikes this one I was supposed to be at 155 but ended up at 135, my shoulders felt very uncomfortable in this motion which according to him meanspossibly tight supraspinatus to weak infraspinatus
-Reverse barbell curl - Hit this one on the head so it's probably weaker than it shoudl be if my base number is less than it should be.
August 8, 2007
BW = 189
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
Max tests using Poliquins warmup method:
hang clean - 95 x 4, 95 x 4, 145 x 3, 185 x 2, 205 x 1, 210 x0
front squat - 185 x 1, 205 x 1, 220 x 1, 235 x 1, 250 x 1, 260 x 0, rest 10 minutes, (85% of 1RM) 215 x 4
14-inch close grip bench press - 100 x 4, 100 x 4, 150 x 3, 185 x 2, 200 x 1, 210 x 1, 225 x 1, 235 x 1
Scott barbell curl - 45 x 4, 95 x 1, 100 x 1, 105 x 0
external db rotation - 20 x 8
prone internal rotation - 5 x 12
neutral grip face pull - 60 x 15
Notes:
-Hang clean - 205 for hang cleans, at 210 I jsut felt like I couldn't pull the weight hard enough to pull myself under. According to Mike Boyle that would place my 1 leg RDL around 100 but is that for a 1RM in the RDL?
http://www.michaelboyle.biz/joomla/content/view/30/34/
-Front squat - UGH I'm definitely kind of pissed about this, I've gotten 265 in the past, this would put my weight for 1 legged squats at 5# DB's per hand.
-Close grip Bench Press - Not bad but I've never maxed out on close grip before. Is it bad that my close grip is only 15 pounds below my current regular grip bench?
-Scott barbell curl - I'm supposed to be 46% of my CG bench score - 108.1#'s my PR here was 100, so I need to work on this a little
-External Rotation SA - Supposed to be 9.8% 235 - 23.03 for 8 reps, 20#'s wasn't too bad, maybe 25 is doable
August 3, 2007
foot mobility drills
Quadruped posterior rocking x 8
lunge elbow to instep (stationary) x 6 L/R
knee hug (moving) x 8
scap pushup x 16
1. 1 legged Romanian Deadlift + 1 arm KB Snatch + 1 arm Overhead Squat - 24x1L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R
(Rest 60 seconds)
2a. Parallete Push-up w/feet on swiss ball with prone jackknife combo - 10, 10, 10, 10
(rest 30 seconds before moving on to 2b)
2b. Renegade Row - 15 x 10L/R, 10L/R, 10 x 10L/R, 10L/R
(rest 30 seconds before moving on to 2c)
2c. DB dynamic plus shoulder press - 15 x 10L/R, 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Notes:
-Real Fast Fat Loss - Modified Workout A - 4 x 10 -- Worked out at home so I had to modify this a lot.
-RDL+HPS+OHS - Did a 1-legged RDL, then a snatch, then a ohs, then I'd switch sides. Need to use the KB more often took a bit before I found my groove on the snatches
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Renegade rows - Subbed in renegade rows
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabatas - skipped these AGAIN. I need to work on recovery more I was fried today too. ugh.
July 27, 2007
foot mobility drills
hand walk x 4
drop lunge x 8
inverted hamstring (backward) x 8
lunge w/lateral flexion x 8
1. front squat + push press - 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5
2a. Inverted Row w/feet on bench- BW x 5, 5, 5, 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 3
(rest 30 seconds before repeating 2)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 200 swings
pullups - 5, 3
Notes:
-Real Fast Fat Loss - Modified Workout B - 5x 5 - I was wasted by the 3rd set of the 2nd grouping, tried taking a longer rest and get back to it but the 4th set was crap, skipped the rest and tried the swings, PR'ed for the swings.
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on a bench, tried to be very explosive
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - PR!
July 30, 2007
foot mobility drills
Quadruped posterior rocking x 6
lunge elbow to instep (moving) x 6 L/R
lateral lunge x 6
knee hug (moving) x 6
scap pushup x 12
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 5, 45 x 12/3, 45 x 3/3/3/3/3, 15# DB's x 15
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 15, 15, 15
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 45 x 15, 15, 15
(rest 30 seconds before moving on to 2c)
2c. DB walking Lunge plus shoulder press - 10 x 15L/R, 10 x 15L/R, 10 x 11L/R, no weight x 4L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata Rows - Only managed 2 intervals...so beat
Notes:
-Real Fast Fat Loss - Modified Workout A - 3 x 15 - 3 x 15 was HORRIBLE though I'm not sure if the 4 x 10 was worse.
-RDL+HPS+OHS - All hang power snatches with varying grip widths, the 2 arm DB OHS was a bit more challenging than the close grip barbell OHS.
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Bent over row- back extension hybrid - Bar was good enough for 3 x 15
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabata Row - Tried but just couldn't get it going, was sooo done after all that other stuff.
July 28, 2007
Foam Roll Upper Back - 2:00
Foam Roll Lats - 1:30
Thoracic extension - 12, 12
Y/T/W - 8 all, 8 all
External band rotation - 15 L/R, 15 L/R
Seated Shoulder Depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach, roll, lift - foam roller - 15, 10
stick dislocates - 7, 5, 3
1-leg balance - 15 sec L/R, 15 sec L/R, 5 sec on pillow L/R
Elevated pushup hold - 20 sec
Stretch
Notes:
-Shoulders have not been feeling great, very noisy lately took todays rest to really get some solid shoulder prehab in.
-sidelying shoulder internal rotation - felt a lot of clicking in my shoulder
-1-leg balance - my balance has always sucked!! trying to work in my daily routine as a kind of GTG method.
July 27, 2007
foot mobility drills
hand walk x 3
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 10, 75 x 10, 75 x 10, 75 x 10
2a. Inverted Row - BW x 10, 10, 10, 5/5 (feet closer in)
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 45 x 10L/R, 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 10, 10, 6, 10
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 170 swings
Notes:
-Overall: 4 x 10 SUCKED
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on the ground, tried to be very explosive the last set I had to bring my feet in a bit to get my chest to the bar
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - I managed my fatigue pretty well I thought, I guess too well! I fell 13 short of my number in June.
July 19, 2007
Run outside:
Total time = 35 minutes
Run - 12 minutes - 1.55 miles
~1 minute on/1 minute off - 18 minutes - 2.05
Walk - 5 minutes - 0.25
Notes:
- I was just planning a quick 10-15 minute clear my head run, when I got lost in the trails that crisscross Reston. The intervals were primarily a result of slowing down enough to get my directional bearings and partially due to confusion. Didn't feel too bad surprisingly that is the most I have ran for a month+
July 18, 2007
foot mobility drills
lunge w/ lateral flexion (moving) x 6
Drop lunge x 6
inverted hamstring (backward) x 6
knee hug (moving) x 6
hand walk x 3
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 1, 75 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 20 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata suicides on basketball court
5 minutes slow run on basketball court -6 laps
Tabata rows - w/ damper at 5 total distance - 743m
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 20 was easy in the beginning but a struggling a bit at the end
-squats - Screwed up my stopwatch so the first set was messed up
-Tabata suicides - BAD IDEA - I haven't done suicides on a basketball court in 1+years so doing Tabatas was an even worse idea - right knee was unhappy with me after all was said and done
-Tabata Row - Not too bad
July 16, 2007
Foot mobility drills ~25m's
Xband walk - 8L/R
band pushup - 11
quadruped abduction - 8L/R
scap pushup - 16
sidelying adduction - 8L/R
inverted hamstring (backward) - 8L/R
lunge w/lateral flexion - 8L/R
wall slides - 8, 8
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 2, 265 x 3, 265 x 3, 265 x 2, 265 x 2
(rest 60s before pullups)
pullups - 5, 5, 30#vest x 3, 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 5, 5, 30# vest x 3, 3, 3, 3, 3
(rest 60s before repeating cycle)
Incline DB press - 55 x 12, 70x6/6
(superset with full rest - 60 seconds)
ring rows - BW x 12, 12
Notes: Quick workout today
-Deadlift - I might try to go up next time to 285?
July 15, 2007
Warmup - 0.58 mile run to high school track - 3:58
Sprints -
10 x ~20m (13paces) w/ 60 seconds rest
10 minutes rest
10 x ~27m (18 paces) w/ 60 seconds rest
Cooldown - Run 0.51 miles - 3:29
Walk -0.66 miles 12:20
Notes:
-Sprints - I was supposed to do 25m's for all the runs but they are redoing the track at the HS, I had to use the pace count method and realized I was short the first time and now I realize I'm was long.
-Asphalt track - While I realize it's probably cheaper for the HS to redo the track in asphalt....it sucks compared to what they used to have BAH!
July 9, 2007
CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 3, 265 x 3
(rest 60s before pullups)
pullups - 30#vest x 3, 3, 3
(rest 60s before ring dips)
ring dips - 30# vest x 3, 3, 3
(rest 60s before repeating cycle)
AC Complex D - 4 sets of 5 reps w/90 seconds rest
Jump squat - 95, 95, 95, 45
squat - 95, 95, 95, 45
squat and hold 10s - 95, 95, 95, 45
military press - 95, 95, 95, 45
push press - 95, 95, 45, 45
squat + press - 95, 95, 45, 45
1-arm DB bench press - 75 x 6, 75 x 6, 75 x 3, 55 x 9
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 75 x 6, 75 x 6, 75 x 3, 55 x 9
cable curl - 90 x 12, 130 x 3/3/3/3
(superset with full rest - 60 seconds)
rope pressdown - 90 x 12, 130 x 5/3/4
Notes:
-deadlift- 265 was no problem, I'll up it to 285 next time
-Pullups and Ring dips - 30# wasn't too bad, did a total of 3 sets for 3 reps
-Complex D - This complex wasn't too bad though it totally wore out my legs, my biggest limitation with this complex was shoulder pain after holding the bar in place after so many sets in a row, main reason I had to lower the weight on the 3rd set of push presses.
-1-arm DB bench press - Need to start lighter and larger ROM, on the 3rd set I went a little bit deeper and that killed me.
-1-arm db row - no problems really
-cable curl + pressdown - 2nd set I aimed for a total of 12 reps but chose a weight that I could do 3-5 and did 10 seconds of rest between every 3-5.
July 6, 2007
CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4
Deadlift - 45 x 5, 135 x 3, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(rest 60s before pullups)
pullups - 3, 3, 3, 3,
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)
AC Complex C - 4 sets of 5 reps w/90 seconds rest
deadlift - 135, 95, 45
high pull - 135, 95, 45
clean - 135, 95, 45
military press - 135x1/95x4, 95, 45
jump lunge- 95 x 2/45x3, 95x3/45x2, 45
snatch + OHS - 45 x 5, 95 x 5
ps + ohs - 135 x 5, 155 x 0
pc+pj+pp+OHS - 155 x 1
ps+ohs - 135 x 3, 135 x 3, 135 x 3
DB farmer walk - 100 x ~20m, 100 x ~20m, 100 x ~10m, 100 x ~10m
Notes:
-deadlift- 245 was no problem, I'll up it to 265 this week
-Pullups and Ring dips - Still unweighted, this week I'll throw in the weighted vest
-Complex C - This one SUCKED, 135 was too heavy to start out with for the military press, 95 was even too heavy for the jump lunges, I cut my effort to 3 sets because I twisted my ankle on the 3rd set of jump lunges and said "screw this!" Next time I do this one I'm going to start with 45.
-OHS - I was able to get 155 x 1 but it didn't feel great so I went back to 135.
foot mobility drills ~25m
hand walk - 6
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
cat stretch x 10
hip mobility x 10
calf mobility x 10
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 1, 135 x 6, 135 x 6, 135 x 6, 135 x 6
pull-ups - 3, 1, 1, 6, 6, 6, 6
(superset with full rest - 90 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 6L/R, 65 x 6L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 10L/R, 15 x 10L/R
(superset with no rest - 30 seconds)
inverted rows - 12, 10, feet in further x 10, feet in x 8
planks - 30 sec, 29 sec, 29 sec, 25 sec
(superset with no rest - 30 seconds)
Finisher #6
jump rope - 30sec on/off x 5 intervals -mixed it up with single leg/double jumps and regular skips.
Notes:
-Following Tony Gentilcore's latet program.
-Alt. incline and BSS - need to go down in weight, supposed to do 30 seconds of work without stopping but I was only able to manage that for the first set the last 2 sets sucked!
-Finisher - I felt finished before even doing the finisher!!
September 4, 2007
Glute bridge - 8, 8
wall slides - 8, 8
adduction sidelying - 8L/R, 8L/R
quadruped abduction - 8L/R, 8 L/R
scap pushup - 16, 16
handstand training - 5 minutes
inverted hamstring - forward - 6L/R
knee hug (moving) - 6L/R
lunge w/lateral flexion - 6L/R
foot mobility drills ~25m
2x 100m barefoot strides
10 x ~25m sprints - ranged from 4.66 - 6
10 minutes rest - 400m barefoot walk
10 x ~25m sprints - ranged from 4.67 - 5.30
chinups - 15 deadhang (recent PR!), 7 kipped, 3 deadhang
pushups w/feet on bench - 25, 15
overhead shrug - 105 x 6, 105 x 6, 105 x 6
hip/hamstring mobility/stretching
Notes:
-100m strides - yikes the barefoot thing was interesting need to work up to more of these.
-25m sprints - All from a running start, 1 minute rests between each sprint, then a 10 minute rest after 10 sprints. They felt ok, next time I do these I'll add 5m's.
-chin-ups - I'm not sure the last time I tested my chins but I'm pretty sure I wasn't at 15 at the time. I think my recent maxes were 15 kipped? 12 dead hang? Not bad considering for the past 4+ months I've mostly been doing 3-5 reps of weighted pullups and chins.
August 27, 2007
Rest day
August 28, 2007
foot mobility drills ~25m
Run #2- 1 minute on/1 minute off x 10
Total: 1.86 miles in 20 minutes
off time distance~= 0.46 miles
on time distance~= 1.40 miles
24KG KB
swing+high pull+snatch - 1L/R, 2L/R, 3 L/R
1 arm swing - 5L/R
Notes:
-Run #2 - Slightly modified to 10 intervals rather than 15 intervals. The first interval of course felt good slightly below my 400m pace, the last few intervals sucked and I was closer to my 2-mile pace.
-KB snatches still weirding out my shoulder.
August 26, 2007
foam roll upper back - 3 minutes
foam roll lats -1min L/R
thoracic extension on foam roller - 10, 10
Y,T,W standing - 0 x 8 all, 8 x 8 all
standing shoulder external rotation - 8 x 15, 8 x 15
seated shoulder depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach roll lift w/foam roller - 10, 10
pillar bridge front - 60 seconds
pillar bridge side jumping jack - 6 L/R
glute bridge (knee bent) - 6L/R
foam roll - entire body
death stretch
Notes:
-A regeneration/rehab day my quads felt very beat up so do my lats.
August 24, 2007
Run/walk - 2.18 miles - 24:36
Notes:
-A run for the hell of it, no method at all just ran for most of it walked for some of it. I think total run time is around 10-12 minutes.
-I want to fit in 2 runs per week.
August 23, 2007
knee hug - 6L/R
drop lunge - 6L/R
elbow to instep lunge - 3L/R
1 legged RDL - bw x 5L/R, 1 DB 55 x 6L/R, 2 DB's 30 x 6L/R, 30 x 6L/R, 35 x 6L/R
reverse grip EZ bar curl - bar(15#?) x 5, 55 x 6, 65 x 6, 65 x 6, 65 x 6
(superset with full rest - 45 seconds)
inverted row w/feet on bench - 6 fast, 6 slow eccentric, 6 slow eccentric, 6 slow eccentric
supine hip extension w/leg curl - both legs 6, both legs 6, 1 legged 6L/R, 1 legged 6L/R
(superset with full rest - 45 seconds)
unilateral db shrug - 80 x 6L/R, 85 x 6L/R, 90 x 6L/R, 95 x 6L/R
rear db flyes - 30 x 6, 30 x 6, 30 x 6, 30 x 6
(superset with full rest - 45 seconds rest)
Neutral grip face pull - 50 x 12, 70 x 12
db dorsiflexion - 10 x 15, 15 x 15
(superset no rest - 45 seconds rest)
cable high chop - 30 x 12L/R, 40 x 12 L/R
Notes:
-moderate pull day
-1 legged RDL - one 55# DB felt much harder than 2 35# DB's so that means I should go back to the one handed version and lighter weight.
-Inverted rows - didn't want to hassle with checking out the weighted vest so I did these with a fast pull and a slow negative the last 3 sets.
-S.H.E w/ leg curl - The 1 legged version was much harder
August 22, 2007
scap pushup - 15
lunge w/lateral flexion - 5L/R
lateral lunge - 5L/R
knee hug - 5L/R
reach roll lift - 5L/R
sidelying internal rotation - 5L/R
goblet squat - bw x 5, 12kg x 3, 24kg x 1, 24kg x 12, 24kg x 12
pushups - 35, parallettes w/ feet up x 12, 12
(superset with full rest - 30 seconds)
triceps concentration extension - 15 x 12, 15 x 12
leaning db lateral raise - 15 x 12, 15 x 12
(superset with full rest - 30 seconds)
DB Sots Press - 15 x 6
overhead db shrug - 8 x 12, 8 x 12
Notes:
-Supposed to be a heavy push day but I had to workout at home so I switched it to a light push day.
August 21, 2007
glute bridge - 8
standing YTWL - 5 x 8 all
plank - 40 seconds
hand walk - 3
inverted hamstring forward- 6L/R
lunge w/lateral flexion - 3L/R
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
rack suppored db curl - 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R, 45 x 3L/R,
(superset with full rest - 60 seconds)
Pullups - 35 x 3, 25 x 3, 15 x 3, 15 x 3, 15 x 3, bw x 3, 3 ,3
Cable pullthrough - 80 x 3, 100 x 3, 150 x 3, 150 x 3, 130 x 3, 130 x 3, 130 x 3
(superset with full rest - 60 seconds)
Knees to elbows - 10, 8 ,8
(60 seconds rest)
Notes:
-Heavy pull day
-Deadlift - started relatively light, next week I'll up it 10 pounds, this weight felt easy and went up well
-db rack curl - don't think I'll be able to go up to 50's
-pullups - pathetic!
-pullthroughs - 150 was practically pulling me off my feet, 130 was fine maybe go up to 135 next week.
August 14, 2007
Foot mobility drills ~20m
hip crossover - 5L/R
hand walk - 5
inverted hamstring forward- 5L/R
lunge w/lateral flexion - 5L/R
lateral lunge - 6L/R
drop lunge - 5 L/R
standing YTWL - 4kg x 8 all
glute bridge - 8
scap pushup - 16
x band walk - 8L/R
behind the neck cable pullapart - 8
external rotation - 8 kg x 8L/R, 9 kg x 8L/R
prone internal rotation - 4 kg x 10
1 arm DB bench press - 13KG x 24 L/R
1 arm row elbow in - 13 kg x 24L/R
(superset with full rest - 60 seconds)
1 arm DB incline bench press - 13KG x 12L/R
1 arm row elbow out - 13 kg x 12L/R
(superset with full rest - 60 seconds)
1 legged squat - 2 DB's - 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, 4 kg x 3L/R, used door x 6
1 legged RDL -2 DB's - 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R, 13 kg x 6 L/R
(superset with full rest - 60 seconds)
cross body db french press - 13kg x 12 L/R, 13 kg x 12 L/R
db curl - 13kg x 12 L/R, 13 kg x 12 L/R
(superset with full rest - 60 seconds)
VMO extension w band - 12 L/R, 12 L/R
Notes:
-cobbled together a workout while on travel in Italy, the gym was nothing great and I just did some basics.
August 9, 2007
BW = 190
foot mobility drills
elbow to instep x 4L/R
lateral lunge x 8L/R
inverted hamstring (backward) x 8L/R
scap pushup x 16
tick tocks x 8L/R
More max tests using Poliquins warmup method:
incline bench press - 85 x 4, 85 x 4, 125 x 3, 160 x 2, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 210 x 1, 220 x 1, 230 x 1
Chinup - BW x 1, BW+25 (215) x 1, 235 x 1, 255 x 1, 265 x 1
behind the neck press - 65 x 3, 95 x 1, 115 x 1, 135 x 1(that was very uncomfortable)
standing reverse curl - 15 x 6, 35 x 1, 55 x 1, 85 x 1, 90 x 0
Notes:
-Incline Bench- According to the structural balance thing I should be at 210 but I ended up above that by 20#'s So I guess my close grip bench is weak?
-Chin-up-Ended up at 265 where I should be at 205, another indication that my close grip is weak.
-behind the neck Press - yikes this one I was supposed to be at 155 but ended up at 135, my shoulders felt very uncomfortable in this motion which according to him meanspossibly tight supraspinatus to weak infraspinatus
-Reverse barbell curl - Hit this one on the head so it's probably weaker than it shoudl be if my base number is less than it should be.
August 8, 2007
BW = 189
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
Max tests using Poliquins warmup method:
hang clean - 95 x 4, 95 x 4, 145 x 3, 185 x 2, 205 x 1, 210 x0
front squat - 185 x 1, 205 x 1, 220 x 1, 235 x 1, 250 x 1, 260 x 0, rest 10 minutes, (85% of 1RM) 215 x 4
14-inch close grip bench press - 100 x 4, 100 x 4, 150 x 3, 185 x 2, 200 x 1, 210 x 1, 225 x 1, 235 x 1
Scott barbell curl - 45 x 4, 95 x 1, 100 x 1, 105 x 0
external db rotation - 20 x 8
prone internal rotation - 5 x 12
neutral grip face pull - 60 x 15
Notes:
-Hang clean - 205 for hang cleans, at 210 I jsut felt like I couldn't pull the weight hard enough to pull myself under. According to Mike Boyle that would place my 1 leg RDL around 100 but is that for a 1RM in the RDL?
http://www.michaelboyle.biz/joomla/content/view/30/34/
-Front squat - UGH I'm definitely kind of pissed about this, I've gotten 265 in the past, this would put my weight for 1 legged squats at 5# DB's per hand.
-Close grip Bench Press - Not bad but I've never maxed out on close grip before. Is it bad that my close grip is only 15 pounds below my current regular grip bench?
-Scott barbell curl - I'm supposed to be 46% of my CG bench score - 108.1#'s my PR here was 100, so I need to work on this a little
-External Rotation SA - Supposed to be 9.8% 235 - 23.03 for 8 reps, 20#'s wasn't too bad, maybe 25 is doable
August 3, 2007
foot mobility drills
Quadruped posterior rocking x 8
lunge elbow to instep (stationary) x 6 L/R
knee hug (moving) x 8
scap pushup x 16
1. 1 legged Romanian Deadlift + 1 arm KB Snatch + 1 arm Overhead Squat - 24x1L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R, 53 x 5L/R
(Rest 60 seconds)
2a. Parallete Push-up w/feet on swiss ball with prone jackknife combo - 10, 10, 10, 10
(rest 30 seconds before moving on to 2b)
2b. Renegade Row - 15 x 10L/R, 10L/R, 10 x 10L/R, 10L/R
(rest 30 seconds before moving on to 2c)
2c. DB dynamic plus shoulder press - 15 x 10L/R, 10 x 10L/R, 10 x 10L/R, 10 x 10L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Notes:
-Real Fast Fat Loss - Modified Workout A - 4 x 10 -- Worked out at home so I had to modify this a lot.
-RDL+HPS+OHS - Did a 1-legged RDL, then a snatch, then a ohs, then I'd switch sides. Need to use the KB more often took a bit before I found my groove on the snatches
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Renegade rows - Subbed in renegade rows
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabatas - skipped these AGAIN. I need to work on recovery more I was fried today too. ugh.
July 27, 2007
foot mobility drills
hand walk x 4
drop lunge x 8
inverted hamstring (backward) x 8
lunge w/lateral flexion x 8
1. front squat + push press - 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5
2a. Inverted Row w/feet on bench- BW x 5, 5, 5, 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 3
(rest 30 seconds before repeating 2)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 200 swings
pullups - 5, 3
Notes:
-Real Fast Fat Loss - Modified Workout B - 5x 5 - I was wasted by the 3rd set of the 2nd grouping, tried taking a longer rest and get back to it but the 4th set was crap, skipped the rest and tried the swings, PR'ed for the swings.
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on a bench, tried to be very explosive
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - PR!
July 30, 2007
foot mobility drills
Quadruped posterior rocking x 6
lunge elbow to instep (moving) x 6 L/R
lateral lunge x 6
knee hug (moving) x 6
scap pushup x 12
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 5, 45 x 12/3, 45 x 3/3/3/3/3, 15# DB's x 15
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 15, 15, 15
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 45 x 15, 15, 15
(rest 30 seconds before moving on to 2c)
2c. DB walking Lunge plus shoulder press - 10 x 15L/R, 10 x 15L/R, 10 x 11L/R, no weight x 4L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata Rows - Only managed 2 intervals...so beat
Notes:
-Real Fast Fat Loss - Modified Workout A - 3 x 15 - 3 x 15 was HORRIBLE though I'm not sure if the 4 x 10 was worse.
-RDL+HPS+OHS - All hang power snatches with varying grip widths, the 2 arm DB OHS was a bit more challenging than the close grip barbell OHS.
-2a. Push-up feet on swiss ball with prone jackknife combo- Stabilizers were fried by the 3rd set.
-2b. Bent over row- back extension hybrid - Bar was good enough for 3 x 15
-2c. walking lunge plus shoulder press - 10 pounds was a challenge and on the 3rd set dropped them to finish the lunges.
-squats - legs were FRIED
-Tabata Row - Tried but just couldn't get it going, was sooo done after all that other stuff.
July 28, 2007
Foam Roll Upper Back - 2:00
Foam Roll Lats - 1:30
Thoracic extension - 12, 12
Y/T/W - 8 all, 8 all
External band rotation - 15 L/R, 15 L/R
Seated Shoulder Depression - 15 sec, 15 sec
sidelying shoulder internal rotation - 10L/R
reach, roll, lift - foam roller - 15, 10
stick dislocates - 7, 5, 3
1-leg balance - 15 sec L/R, 15 sec L/R, 5 sec on pillow L/R
Elevated pushup hold - 20 sec
Stretch
Notes:
-Shoulders have not been feeling great, very noisy lately took todays rest to really get some solid shoulder prehab in.
-sidelying shoulder internal rotation - felt a lot of clicking in my shoulder
-1-leg balance - my balance has always sucked!! trying to work in my daily routine as a kind of GTG method.
July 27, 2007
foot mobility drills
hand walk x 3
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 10, 75 x 10, 75 x 10, 75 x 10
2a. Inverted Row - BW x 10, 10, 10, 5/5 (feet closer in)
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 45 x 10L/R, 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 10, 10, 6, 10
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 170 swings
Notes:
-Overall: 4 x 10 SUCKED
-Front squat + push press - Killing my wrists on the transition
-Inverted rows - Did these with my feet on the ground, tried to be very explosive the last set I had to bring my feet in a bit to get my chest to the bar
-good morning + lunge - this one kind of sucked!
-squat jump to chin w/ knee tuck - This one got a bit hard, need a better bar to jump to
-KB swings - I managed my fatigue pretty well I thought, I guess too well! I fell 13 short of my number in June.
July 19, 2007
Run outside:
Total time = 35 minutes
Run - 12 minutes - 1.55 miles
~1 minute on/1 minute off - 18 minutes - 2.05
Walk - 5 minutes - 0.25
Notes:
- I was just planning a quick 10-15 minute clear my head run, when I got lost in the trails that crisscross Reston. The intervals were primarily a result of slowing down enough to get my directional bearings and partially due to confusion. Didn't feel too bad surprisingly that is the most I have ran for a month+
July 18, 2007
foot mobility drills
lunge w/ lateral flexion (moving) x 6
Drop lunge x 6
inverted hamstring (backward) x 6
knee hug (moving) x 6
hand walk x 3
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 1, 75 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 20 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata suicides on basketball court
5 minutes slow run on basketball court -6 laps
Tabata rows - w/ damper at 5 total distance - 743m
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 20 was easy in the beginning but a struggling a bit at the end
-squats - Screwed up my stopwatch so the first set was messed up
-Tabata suicides - BAD IDEA - I haven't done suicides on a basketball court in 1+years so doing Tabatas was an even worse idea - right knee was unhappy with me after all was said and done
-Tabata Row - Not too bad
July 16, 2007
Foot mobility drills ~25m's
Xband walk - 8L/R
band pushup - 11
quadruped abduction - 8L/R
scap pushup - 16
sidelying adduction - 8L/R
inverted hamstring (backward) - 8L/R
lunge w/lateral flexion - 8L/R
wall slides - 8, 8
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 2, 265 x 3, 265 x 3, 265 x 2, 265 x 2
(rest 60s before pullups)
pullups - 5, 5, 30#vest x 3, 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 5, 5, 30# vest x 3, 3, 3, 3, 3
(rest 60s before repeating cycle)
Incline DB press - 55 x 12, 70x6/6
(superset with full rest - 60 seconds)
ring rows - BW x 12, 12
Notes: Quick workout today
-Deadlift - I might try to go up next time to 285?
July 15, 2007
Warmup - 0.58 mile run to high school track - 3:58
Sprints -
10 x ~20m (13paces) w/ 60 seconds rest
10 minutes rest
10 x ~27m (18 paces) w/ 60 seconds rest
Cooldown - Run 0.51 miles - 3:29
Walk -0.66 miles 12:20
Notes:
-Sprints - I was supposed to do 25m's for all the runs but they are redoing the track at the HS, I had to use the pace count method and realized I was short the first time and now I realize I'm was long.
-Asphalt track - While I realize it's probably cheaper for the HS to redo the track in asphalt....it sucks compared to what they used to have BAH!
July 9, 2007
CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 3, 265 x 3
(rest 60s before pullups)
pullups - 30#vest x 3, 3, 3
(rest 60s before ring dips)
ring dips - 30# vest x 3, 3, 3
(rest 60s before repeating cycle)
AC Complex D - 4 sets of 5 reps w/90 seconds rest
Jump squat - 95, 95, 95, 45
squat - 95, 95, 95, 45
squat and hold 10s - 95, 95, 95, 45
military press - 95, 95, 95, 45
push press - 95, 95, 45, 45
squat + press - 95, 95, 45, 45
1-arm DB bench press - 75 x 6, 75 x 6, 75 x 3, 55 x 9
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 75 x 6, 75 x 6, 75 x 3, 55 x 9
cable curl - 90 x 12, 130 x 3/3/3/3
(superset with full rest - 60 seconds)
rope pressdown - 90 x 12, 130 x 5/3/4
Notes:
-deadlift- 265 was no problem, I'll up it to 285 next time
-Pullups and Ring dips - 30# wasn't too bad, did a total of 3 sets for 3 reps
-Complex D - This complex wasn't too bad though it totally wore out my legs, my biggest limitation with this complex was shoulder pain after holding the bar in place after so many sets in a row, main reason I had to lower the weight on the 3rd set of push presses.
-1-arm DB bench press - Need to start lighter and larger ROM, on the 3rd set I went a little bit deeper and that killed me.
-1-arm db row - no problems really
-cable curl + pressdown - 2nd set I aimed for a total of 12 reps but chose a weight that I could do 3-5 and did 10 seconds of rest between every 3-5.
July 6, 2007
CPMP
Lunge w/ lateral flexion (moving) - 8
Drop lunge - 8
inverted hamstring (backward) - 8
elbow to instep - 4
Knee hug (moving) - 8
hand walk (forward) -4
Deadlift - 45 x 5, 135 x 3, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(rest 60s before pullups)
pullups - 3, 3, 3, 3,
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)
AC Complex C - 4 sets of 5 reps w/90 seconds rest
deadlift - 135, 95, 45
high pull - 135, 95, 45
clean - 135, 95, 45
military press - 135x1/95x4, 95, 45
jump lunge- 95 x 2/45x3, 95x3/45x2, 45
snatch + OHS - 45 x 5, 95 x 5
ps + ohs - 135 x 5, 155 x 0
pc+pj+pp+OHS - 155 x 1
ps+ohs - 135 x 3, 135 x 3, 135 x 3
DB farmer walk - 100 x ~20m, 100 x ~20m, 100 x ~10m, 100 x ~10m
Notes:
-deadlift- 245 was no problem, I'll up it to 265 this week
-Pullups and Ring dips - Still unweighted, this week I'll throw in the weighted vest
-Complex C - This one SUCKED, 135 was too heavy to start out with for the military press, 95 was even too heavy for the jump lunges, I cut my effort to 3 sets because I twisted my ankle on the 3rd set of jump lunges and said "screw this!" Next time I do this one I'm going to start with 45.
-OHS - I was able to get 155 x 1 but it didn't feel great so I went back to 135.
Thursday, July 05, 2007
July 3, 2007
July 3, 2007
Movement Prep:
Calf Stretch - 6
Leg cradle (moving) - 6
lateral lunge (moving) -6
tick tocks - 6
Prehab:
scap pushup - 16
wall slide - 8
x band walk - 8
rotational fallout - 8
YTWL - 5 x 8 all
AC Complex B - 4 sets of 5 reps w/90 seconds rest
Romanian Deadlift - 135, 115, 95, 95
Hang clean + Front squat + Push press (combo lift, 1 rep of each before repeating) - 135/115, 115, 95, 95
Reverse Lunge - 115, 115, 95, 95
Chin-ups - 7, 7, 3, 3
1-arm DB Bench Press - 65 x 8, 65 x 8, 65 x 8
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 65 x 8, 65 x 8, 65 x 8
DB curls - 30 x 10, 30 x 3/25 x 2/20 x 2/17.5 x 2/15 x 2/ 12.5 x 1
Notes:
-Complex B - I felt this was a lot harder than Complex A but I did start off at higher weights than in A so that is most likely why. Doing the combo lift was a lot easier on my wrists than doing it the way in the Complex A format.
-Chins - kept the reps low, more the grease the groove than anything else
-1-arm DB bench press- A movement I've totally forgotten about, harder than I remembered.
-1-arm DB Row - Not as bad as the bench press.
-DB Curls - Did a drop set on the 2nd set, ouch.
Movement Prep:
Calf Stretch - 6
Leg cradle (moving) - 6
lateral lunge (moving) -6
tick tocks - 6
Prehab:
scap pushup - 16
wall slide - 8
x band walk - 8
rotational fallout - 8
YTWL - 5 x 8 all
AC Complex B - 4 sets of 5 reps w/90 seconds rest
Romanian Deadlift - 135, 115, 95, 95
Hang clean + Front squat + Push press (combo lift, 1 rep of each before repeating) - 135/115, 115, 95, 95
Reverse Lunge - 115, 115, 95, 95
Chin-ups - 7, 7, 3, 3
1-arm DB Bench Press - 65 x 8, 65 x 8, 65 x 8
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 65 x 8, 65 x 8, 65 x 8
DB curls - 30 x 10, 30 x 3/25 x 2/20 x 2/17.5 x 2/15 x 2/ 12.5 x 1
Notes:
-Complex B - I felt this was a lot harder than Complex A but I did start off at higher weights than in A so that is most likely why. Doing the combo lift was a lot easier on my wrists than doing it the way in the Complex A format.
-Chins - kept the reps low, more the grease the groove than anything else
-1-arm DB bench press- A movement I've totally forgotten about, harder than I remembered.
-1-arm DB Row - Not as bad as the bench press.
-DB Curls - Did a drop set on the 2nd set, ouch.
Tuesday, July 03, 2007
July 2, 2007
July 2, 2007
CPMP
Lunge w/ lateral flexion (moving) - 6
Drop lunge - 6
inverted hamstring (backward) - 6
elbow to instep - 3
Knee hug (moving) - 6
hand walk (forward) -6
Deadlift - 45 x 5, 135 x 3, 225 x 1, 225 x 2, 225 x 3, 225 x 3
(rest 60s before pullups)
pullups - 2, 3, 3,
(rest 60s before ring dips)
ring dips - 2, 3, 3
(rest 60s before repeating cycle)
AC Complex A - 4 sets of 5 reps w/90 seconds rest - 95 #'s
Bent over barbell row
Hang power clean - all above the knee
thrusters
jump squats
good morning
foot mobility drills ~25m
5 x 50m strides - ~8-11 seconds, 60 seconds rest between
Notes:
-deadlift- Felt great @ 225 I'll up the weight a bit more next time, would lieki to be working at least 1.5xBW for me 3RM
-Pullups and Ring dips - Still unweighted until next week, maybe not even then
-Complex A - 95 pounds in the end was a bit much, the good mornings were sort of a pain and my wrists were killing me from the hang cleans and thrusters, next time I might drop the weight down to 85
-50m sprints - not sure if the term strides is applicable to under 100m's the intensity was right under a full out sprint but much above my 1 mile pace.
CPMP
Lunge w/ lateral flexion (moving) - 6
Drop lunge - 6
inverted hamstring (backward) - 6
elbow to instep - 3
Knee hug (moving) - 6
hand walk (forward) -6
Deadlift - 45 x 5, 135 x 3, 225 x 1, 225 x 2, 225 x 3, 225 x 3
(rest 60s before pullups)
pullups - 2, 3, 3,
(rest 60s before ring dips)
ring dips - 2, 3, 3
(rest 60s before repeating cycle)
AC Complex A - 4 sets of 5 reps w/90 seconds rest - 95 #'s
Bent over barbell row
Hang power clean - all above the knee
thrusters
jump squats
good morning
foot mobility drills ~25m
5 x 50m strides - ~8-11 seconds, 60 seconds rest between
Notes:
-deadlift- Felt great @ 225 I'll up the weight a bit more next time, would lieki to be working at least 1.5xBW for me 3RM
-Pullups and Ring dips - Still unweighted until next week, maybe not even then
-Complex A - 95 pounds in the end was a bit much, the good mornings were sort of a pain and my wrists were killing me from the hang cleans and thrusters, next time I might drop the weight down to 85
-50m sprints - not sure if the term strides is applicable to under 100m's the intensity was right under a full out sprint but much above my 1 mile pace.
Wednesday, June 27, 2007
June 27, 2007
June 27, 2007
foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R
Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)
Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.
foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R
Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)
Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.
June 15, 2007
June 15, 2007
foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5
2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings
Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!
foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5
2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings
Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!
Thursday, June 14, 2007
June 11, 2007
June 11, 2007
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
hand walk x 6
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m
Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
hand walk x 6
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m
Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.
Wednesday, June 06, 2007
June 4, 2007
June 4, 2007
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)
scap Pushups x 15
scap dips x 15
hanging scap retractions x 10
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)
Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3
Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4
1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8
Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12
Foot mobility drills ~25m
Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)
scap Pushups x 15
scap dips x 15
hanging scap retractions x 10
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)
Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3
Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4
1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8
Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12
Foot mobility drills ~25m
Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.
June 1-3, 2007
June 3, 2007
-Sleep!
June 2, 2007
Drill Weekend
-APFT:
62 pushups
65 situps
15:56 2 mile run (Not the best pace BUT after 2 miles I felt like I could keep on going! The only 2 1/4 mile paces that I liked were there first 400m's and the last 400m's of 1:45 and 1:47 the other 400m's were all ~2:00). Thanks to James!
-Definitely got a bit dehydrated out at the M16 despite my best efforts to stay balanced.
June 1, 2007
Drill Weekend
-M9 Range shot a 34/40, not bad.
-Sleep!
June 2, 2007
Drill Weekend
-APFT:
62 pushups
65 situps
15:56 2 mile run (Not the best pace BUT after 2 miles I felt like I could keep on going! The only 2 1/4 mile paces that I liked were there first 400m's and the last 400m's of 1:45 and 1:47 the other 400m's were all ~2:00). Thanks to James!
-Definitely got a bit dehydrated out at the M16 despite my best efforts to stay balanced.
June 1, 2007
Drill Weekend
-M9 Range shot a 34/40, not bad.
Thursday, May 31, 2007
May 31, 2007
May 31, 2007
CPMP - 10 reps in 5:08
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 5
Behind the neck band pull-aparts x 12
Scap Pushups x 15
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 155 x 0, 155 x 0
Ring Dips - BW x 3, BW+50# vest x 2, 3, 2, 2, 3
(Superset with full rest - 60 seconds)
pullups - BW x 3, BW+50#vest x 3, 3, 2, 2, 3
Neutral Grip Incline DB Bench Press - 80 x 8, 80 x 8, 80 x 6
(superset with full rest - 60 seconds)
Seated Cable Row - 170 x 8, 170 x 8, 170 x 6
Foot mobility drills ~25m
100m strides x 6 - accidentally erased the times out of my watch
nike+ calibration:
400m walk
400m run
400m walk
Notes:
PS - 155 just wasn't in me today so I just stopped after 2 attempts.
Dips - 50# didn't actually feel that much heavier than the 30# vest, once I can do 5 sets of 3 I'll either add reps or sets?
Pullups - Felt great
Strides - Did the 1st stride barefoot, then the other 5 with shoes.
Nike+ calibration - I used the track to recalibrate the nike+ thing and apparently I was off by 40m's per 400m's, meaning it would say I had run 360m when I actually had run 400m, that adds up to a lot after a mile or 2, so if it tells me I ran 3 miles, in reality I ran closer to 3.3 miles?
-Knee pain- After I finished all that above stuff my right knee feels a bit puffy, I had no problems during all that stuff, so I plan on icing it as much as possible tonight and hope it's 100% by Saturday morning (2 mile test).
CPMP - 10 reps in 5:08
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 5
Behind the neck band pull-aparts x 12
Scap Pushups x 15
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 155 x 0, 155 x 0
Ring Dips - BW x 3, BW+50# vest x 2, 3, 2, 2, 3
(Superset with full rest - 60 seconds)
pullups - BW x 3, BW+50#vest x 3, 3, 2, 2, 3
Neutral Grip Incline DB Bench Press - 80 x 8, 80 x 8, 80 x 6
(superset with full rest - 60 seconds)
Seated Cable Row - 170 x 8, 170 x 8, 170 x 6
Foot mobility drills ~25m
100m strides x 6 - accidentally erased the times out of my watch
nike+ calibration:
400m walk
400m run
400m walk
Notes:
PS - 155 just wasn't in me today so I just stopped after 2 attempts.
Dips - 50# didn't actually feel that much heavier than the 30# vest, once I can do 5 sets of 3 I'll either add reps or sets?
Pullups - Felt great
Strides - Did the 1st stride barefoot, then the other 5 with shoes.
Nike+ calibration - I used the track to recalibrate the nike+ thing and apparently I was off by 40m's per 400m's, meaning it would say I had run 360m when I actually had run 400m, that adds up to a lot after a mile or 2, so if it tells me I ran 3 miles, in reality I ran closer to 3.3 miles?
-Knee pain- After I finished all that above stuff my right knee feels a bit puffy, I had no problems during all that stuff, so I plan on icing it as much as possible tonight and hope it's 100% by Saturday morning (2 mile test).
Tuesday, May 29, 2007
May 29, 2007
May 29, 2007
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)
Burgener WU- 45 x 1
PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3
Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??
Stretching - Comprehensive lower body stretching - 15 minutes
Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)
Burgener WU- 45 x 1
PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3
Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??
Stretching - Comprehensive lower body stretching - 15 minutes
Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.
May 25, 2007
May 25, 2007
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
May 23, 2007
May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
Wednesday, May 23, 2007
May 22, 2007 - Broken into 2 sessions due to time constraints
May 22, 2007 - Broken into 2 sessions due to time constraints
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Tuesday, May 22, 2007
May 21, 2007
May 21, 2007
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
Monday, May 21, 2007
May 18, 2007
May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
May 16, 2007
May 16, 2007
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
Tuesday, May 15, 2007
New Plan
Plan:
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance.
Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability
My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run
Most of the moves are easy and progression will follow rapidly.
This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance.
Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability
My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run
Most of the moves are easy and progression will follow rapidly.
This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.
May 14, 2007
May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
May 13, 2007
May 13, 2007
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
May 11, 2007
May 11, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Wednesday, May 09, 2007
May 8, 2007
May 8, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Wednesday, May 02, 2007
May 2, 2007
May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Tuesday, May 01, 2007
May 1, 2007
May 1, 2007
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
Wednesday, April 25, 2007
April 24, 2007
April 24, 2007
Core Performance Movement Prep
Burgener Warmup - 45 x 1
OHS - 45 x 5, 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5
Front squat from the bottom - 135 x 2, 185 x 1, 185 x 5, 185 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
2 point DB row - 15 x 5, 25 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5
1 - legged Romanian DL - 25 x 10, 25 x 8, 25 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 65 x 10, 65 x 10, 65 x 10
Rope Pressdown - 100 x 8, 100 x 8, 100 x 8
(superset with no rest)
Cable curl - 70 x 10, 70 x 10, 70 x 10
(superset with no rest)
Reverse Crunch on Incline - 15, 15, 15
(120 seconds rest at end of tri-set)
Run #1 - Supposed to be 15 minutes straight but my reselts weren't up to par.
6:00 Run, 1:00 walk, 1:21 run, 1:00 walk, 1:39 Run, 1:00 Walk, 1:00 Run, 1:00 walk, 1:00 Run, 1:00 walk, 1:22 run
Total time - 19:22 - 12:22 run, 7:00 walk total distance ~1.66 miles
Notes:
-OHS - Started out a little lighter than Peter suggested but it felt fine, maybe I'll go to 3 sets of 3 rather than 3 sets of 5.
-FS from the bottom - I recall reading DJ liked doing his FS's from the bottom position so that's what I did. I dropped the weight down to 175 because my right knee started to sway in on the 2nd set.
-1 Legged RDL - Hard, it took me a bit to get used to doing it but by the 3rd set I think I nailed the form down.
-Incline press - Either using a neutral grip is a lot harder than a regula grip or I got a lot weaker in the past 2 months.
-Rope Pressdown - Haven't done these in a looooong time, it was harder than I remember
-Run - What was supposed to just be a slow jog outside turned into an interval session because at 6:00 I just sucked, I thought I was going at a pretty slow pace but I just couldn't keep my feet moving. I'm going to try this again today because I am pretty dissapointed in my freaking self!
Core Performance Movement Prep
Burgener Warmup - 45 x 1
OHS - 45 x 5, 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5
Front squat from the bottom - 135 x 2, 185 x 1, 185 x 5, 185 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
2 point DB row - 15 x 5, 25 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5
1 - legged Romanian DL - 25 x 10, 25 x 8, 25 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 65 x 10, 65 x 10, 65 x 10
Rope Pressdown - 100 x 8, 100 x 8, 100 x 8
(superset with no rest)
Cable curl - 70 x 10, 70 x 10, 70 x 10
(superset with no rest)
Reverse Crunch on Incline - 15, 15, 15
(120 seconds rest at end of tri-set)
Run #1 - Supposed to be 15 minutes straight but my reselts weren't up to par.
6:00 Run, 1:00 walk, 1:21 run, 1:00 walk, 1:39 Run, 1:00 Walk, 1:00 Run, 1:00 walk, 1:00 Run, 1:00 walk, 1:22 run
Total time - 19:22 - 12:22 run, 7:00 walk total distance ~1.66 miles
Notes:
-OHS - Started out a little lighter than Peter suggested but it felt fine, maybe I'll go to 3 sets of 3 rather than 3 sets of 5.
-FS from the bottom - I recall reading DJ liked doing his FS's from the bottom position so that's what I did. I dropped the weight down to 175 because my right knee started to sway in on the 2nd set.
-1 Legged RDL - Hard, it took me a bit to get used to doing it but by the 3rd set I think I nailed the form down.
-Incline press - Either using a neutral grip is a lot harder than a regula grip or I got a lot weaker in the past 2 months.
-Rope Pressdown - Haven't done these in a looooong time, it was harder than I remember
-Run - What was supposed to just be a slow jog outside turned into an interval session because at 6:00 I just sucked, I thought I was going at a pretty slow pace but I just couldn't keep my feet moving. I'm going to try this again today because I am pretty dissapointed in my freaking self!
April 24, 2007
April 24, 2007
Foam Rolling - 30 minutes during Heroes (best show on TV!).
Haven't worked out since the 19th, was on travel all weekend. This week I will start the running program that James so kindly wrote up for me. 3x a week.
http://www.performancemenu.com/forum...read.php?t=866
In terms of what else I will be doing, I like this template:
http://www.t-nation.com/readTopic.do...75469&pageNo=0
And was thinking I'd integrate that with what Peter recommended above with the OHS, perhaps that is putting too much on my plate at once? I guess I'll see how I feel after a week or 2 and cut back if doing too much.
My Modifications of workout 1 Strength Based:
Warmup - OHS (since this isn't overly leg intensive I put it here but perhaps throw in the end after the front squats? hm?)
A1. Front Squat 5x5
A2. 2-point DB Row 5x5
(Rest 90 seconds between sets, alternating exercises)
B1. 1 legged Romanian DL 3-4 sets x 8-10 reps
B2. Neutral Grip Incline DB Press 3-4 sets x 8-10 reps
C1. Triceps 3 sets x 8-10 reps
C2. Biceps 3 sets x 8-10 reps
C3. Core Movement 3 sets x 15 reps
D. James Evan's Running Program or rest, depending on how much running has already been done.
My Modifications of workout 2 metabolic based :
Sets/reps week 1 - 4 x 10, week 2 - 3 x 10, week 3 - 5 x 10, week 4 - 3 x 10
Warmup - OHS
A1. Sumo deadlifts
A2. pull-ups
A3. DB overhead press
A4. Overhead MB Lunge
***Perform in a circuit fashion. Do all 4 exercises back-to-back, then rest 90 seconds. Repeat for allotted number of sets.
B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10
C. 15-20 Minutes LIGHT Aerobic Activity
Foam Rolling - 30 minutes during Heroes (best show on TV!).
Haven't worked out since the 19th, was on travel all weekend. This week I will start the running program that James so kindly wrote up for me. 3x a week.
http://www.performancemenu.com/forum...read.php?t=866
In terms of what else I will be doing, I like this template:
http://www.t-nation.com/readTopic.do...75469&pageNo=0
And was thinking I'd integrate that with what Peter recommended above with the OHS, perhaps that is putting too much on my plate at once? I guess I'll see how I feel after a week or 2 and cut back if doing too much.
My Modifications of workout 1 Strength Based:
Warmup - OHS (since this isn't overly leg intensive I put it here but perhaps throw in the end after the front squats? hm?)
A1. Front Squat 5x5
A2. 2-point DB Row 5x5
(Rest 90 seconds between sets, alternating exercises)
B1. 1 legged Romanian DL 3-4 sets x 8-10 reps
B2. Neutral Grip Incline DB Press 3-4 sets x 8-10 reps
C1. Triceps 3 sets x 8-10 reps
C2. Biceps 3 sets x 8-10 reps
C3. Core Movement 3 sets x 15 reps
D. James Evan's Running Program or rest, depending on how much running has already been done.
My Modifications of workout 2 metabolic based :
Sets/reps week 1 - 4 x 10, week 2 - 3 x 10, week 3 - 5 x 10, week 4 - 3 x 10
Warmup - OHS
A1. Sumo deadlifts
A2. pull-ups
A3. DB overhead press
A4. Overhead MB Lunge
***Perform in a circuit fashion. Do all 4 exercises back-to-back, then rest 90 seconds. Repeat for allotted number of sets.
B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10
C. 15-20 Minutes LIGHT Aerobic Activity
Friday, April 13, 2007
April 12, 2007 - Testing week
April 12, 2007 - Testing week
Core Performance Movement Prep
Ok so I lost my notebook because I left it on top of my car when I left the gym....oops. Here is what I can recall.
pushups - 30
L-sit - 18 seconds
Bench Press - 105 x 4, 105 x 4, 160 x 3, 200 x 2, 210 x 1, 225 x 1, 240 x 1, 250 x 1
Military Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x 0
cable curl - 70 x 12, 70 x 12, 70 x 10
Ring dips - 17, 4, 9
ring pushups - 10, 8
Notes:
-Bench Press - Warmed up using Charles Poliquins warmup method, I don't know if I really care for it too much though. This is about 10-15's less than my latest bench PR. Then again I did take off 6 weeks of all almost all pushing. So that amount of decline isn't bad (at least for me).
military press- went back to my old way of testing PR's, 165 isn't too bad
-Ring Dips - I think I cheated myself on the first set by not getting full extension, around 10 I was thinking this seems to be way too easy, so I slowed it down a little.
-Ring pushups - ok so I should have realized my pushing ability was toast but I decided to try it anyway.
Core Performance Movement Prep
Ok so I lost my notebook because I left it on top of my car when I left the gym....oops. Here is what I can recall.
pushups - 30
L-sit - 18 seconds
Bench Press - 105 x 4, 105 x 4, 160 x 3, 200 x 2, 210 x 1, 225 x 1, 240 x 1, 250 x 1
Military Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x 0
cable curl - 70 x 12, 70 x 12, 70 x 10
Ring dips - 17, 4, 9
ring pushups - 10, 8
Notes:
-Bench Press - Warmed up using Charles Poliquins warmup method, I don't know if I really care for it too much though. This is about 10-15's less than my latest bench PR. Then again I did take off 6 weeks of all almost all pushing. So that amount of decline isn't bad (at least for me).
military press- went back to my old way of testing PR's, 165 isn't too bad
-Ring Dips - I think I cheated myself on the first set by not getting full extension, around 10 I was thinking this seems to be way too easy, so I slowed it down a little.
-Ring pushups - ok so I should have realized my pushing ability was toast but I decided to try it anyway.
Tuesday, April 10, 2007
April 10, 2007 - Testing week
April 10, 2007 - Testing week
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y's and T's - 10, 10
quadruped hip rotation - 4L/R
scap pushup - 15
OHS - stick x 15, 45 x 5, 95 x 5, 135 x 3, 95 x 21
Power Snatch + OHS - 45 x 1, 95 x 1, 135 x 1, 135 x 2, 135 x 2, 135 x 2
Snatch Balance - 45 x 5, 95 x 5
High Pull - 135 x 3
Power clean - 135 x 1
clean + jerk - 135 x 1, 185 x 1, 195 x 1, 205 x 0
press outs-135 x 3, 185 x 3, 195 x 3
sotts press - 45 x 3, 45 x 3
muscle snatch - 45 x 5, 65 x 5, 85 x 4
DB curls - 45 x 9, drop set 30 x 5, drop set 20 x 7
Notes:
-So originally today I was going to take it light because my lower back feels like crap from the DL's but after a few OHS's I thought I'd try a hand at snatch and C+J's
-OHS - 135 x 3 wasn't all that hard, I was pretty surprised when I got 21 with 95 that's for sure.
-Power Snatch - UGH!! Ok so it's pretty bad that I can muscle snatch 85 for 4 and I power snatch 135, so I threw in the snatch balances to work on the drop.
-Snatch Balance - 95 felt good but I wasn't comfortable moving up to 135.
-Clean + Jerk - I stopped after I missed 205, I had a press out on 195, my jerk needs work.
-Sotts Press - Ok so in the bottom squat position your suppose to do a shoulder press right? Then why is it I couldn't even push up 95? 45 was even a struggle huh??? I need to reread this because I feel like I must have been doing something wrong here.
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y's and T's - 10, 10
quadruped hip rotation - 4L/R
scap pushup - 15
OHS - stick x 15, 45 x 5, 95 x 5, 135 x 3, 95 x 21
Power Snatch + OHS - 45 x 1, 95 x 1, 135 x 1, 135 x 2, 135 x 2, 135 x 2
Snatch Balance - 45 x 5, 95 x 5
High Pull - 135 x 3
Power clean - 135 x 1
clean + jerk - 135 x 1, 185 x 1, 195 x 1, 205 x 0
press outs-135 x 3, 185 x 3, 195 x 3
sotts press - 45 x 3, 45 x 3
muscle snatch - 45 x 5, 65 x 5, 85 x 4
DB curls - 45 x 9, drop set 30 x 5, drop set 20 x 7
Notes:
-So originally today I was going to take it light because my lower back feels like crap from the DL's but after a few OHS's I thought I'd try a hand at snatch and C+J's
-OHS - 135 x 3 wasn't all that hard, I was pretty surprised when I got 21 with 95 that's for sure.
-Power Snatch - UGH!! Ok so it's pretty bad that I can muscle snatch 85 for 4 and I power snatch 135, so I threw in the snatch balances to work on the drop.
-Snatch Balance - 95 felt good but I wasn't comfortable moving up to 135.
-Clean + Jerk - I stopped after I missed 205, I had a press out on 195, my jerk needs work.
-Sotts Press - Ok so in the bottom squat position your suppose to do a shoulder press right? Then why is it I couldn't even push up 95? 45 was even a struggle huh??? I need to reread this because I feel like I must have been doing something wrong here.
Goals as of April 2007?
Goals? This is a bit of a ramble, but right now I have no concrete goals and perhaps after I finish my testing week I'll decide where to go from here. The only thing I need to keep in mind is my 2-mile run which is needed for the Army Reserve thing. That is the only thing I'd like to train up and maintain. I had thought about doing the big 21 program but I don't think my snatch form is good enough and I'm also cautious about irking my shoulder with all the clean and press. I'm debating the idea of throwing out my numbers and letting everyone take a crack at my next 6 weeks like what Steve did.
I would like to be able to bring these up and be able to maintain it.
Priorities:
-Running 2 mile in less than 15 minutes preferably 14, I'm not even sure what my time is right now, I need to test this later this week.
Nice to haves:
-20 dead hang pullups
-BW OHS for reps
-Snatch? Huge drawback of working out at the AF base they are very O-lift unfriendly and I've been almost kicked out just fooling around with these.
-deadlift - I'd like to be able to deadlift without feeling like I'm incapacitated for days on end after, maybe I'm just a pussy but I'm tending to think it's not normal for a lower back to feel like this.
I would like to be able to bring these up and be able to maintain it.
Priorities:
-Running 2 mile in less than 15 minutes preferably 14, I'm not even sure what my time is right now, I need to test this later this week.
Nice to haves:
-20 dead hang pullups
-BW OHS for reps
-Snatch? Huge drawback of working out at the AF base they are very O-lift unfriendly and I've been almost kicked out just fooling around with these.
-deadlift - I'd like to be able to deadlift without feeling like I'm incapacitated for days on end after, maybe I'm just a pussy but I'm tending to think it's not normal for a lower back to feel like this.
April 9, 2007
April 9, 2007 - Test Week - BW = 186
Core Performance Movement prep
scap pushup - 15
pushup - 10
static hang - 32 seconds
kb swing - 50# x 25
pullup (deadhang) - 3, 13, 65 x 0, 65 x 1, 90 x 0
dip - 3, 33, 65 x 1, 90 x 1, 135 x 0
L-sit - 10 seconds
squat - 50 in 1:06
MB cleans - 14# x 10
Deadlift - 155 x 4, 155 x 4, 225 x 3, 285 x 2, 300 x 1, 320 x 1, 340 x 1, 380 x 0
Row @5- 2000m - 7:48.7 - 1:57/Avg 500m, 217 Avg Watt
split times: 1:54.6, 1:56.9, 1:57.6, 1:59.7
Notes:
-My shoulders feel better and I'm getting pretty bored of doing a complete shoulder rehab routine every other time I go to the gym. Not to say I won't be doing exercises but I'm going to start doing things I've been staying away from for the last month or so like pullups, dips...etc
-Dead hang pullups - it's about where I'd think it would be after not doing a pullup for a month+, I want to test my kipping number to see where that is later this week. I would like to get to 20 dead hangs as a goal for the next few months.
-Dips - Better than I thought, I was around 30 last summer and haven't really done any dip specific stuff for at least 6+ months. the 90 pound dip wasn't that bad but the 135 as soon as I bent my arms it was all downhill from there.
-Deadlift - I used Charles Poliquin's warmup to max method for this attempt to try it out, my recent PR for this lift is 385 at 192#'s, I didn't make the 380, I just couldn't squeeze it off the floor. The 360 did feel easy however and I wonder if 370 would have been possible. The day after however my back is pissed off at me! Ugh, it's days like this that really make me question whether or not I really should be doing the heavy conventional deadlift when it makes my back feel this way.
Row - I was really concentrating on a powerful pull and keeping my stroke rate down, but near the end my strokes/min jumped up like 5 strokes but my pace was slowing.
Core Performance Movement prep
scap pushup - 15
pushup - 10
static hang - 32 seconds
kb swing - 50# x 25
pullup (deadhang) - 3, 13, 65 x 0, 65 x 1, 90 x 0
dip - 3, 33, 65 x 1, 90 x 1, 135 x 0
L-sit - 10 seconds
squat - 50 in 1:06
MB cleans - 14# x 10
Deadlift - 155 x 4, 155 x 4, 225 x 3, 285 x 2, 300 x 1, 320 x 1, 340 x 1, 380 x 0
Row @5- 2000m - 7:48.7 - 1:57/Avg 500m, 217 Avg Watt
split times: 1:54.6, 1:56.9, 1:57.6, 1:59.7
Notes:
-My shoulders feel better and I'm getting pretty bored of doing a complete shoulder rehab routine every other time I go to the gym. Not to say I won't be doing exercises but I'm going to start doing things I've been staying away from for the last month or so like pullups, dips...etc
-Dead hang pullups - it's about where I'd think it would be after not doing a pullup for a month+, I want to test my kipping number to see where that is later this week. I would like to get to 20 dead hangs as a goal for the next few months.
-Dips - Better than I thought, I was around 30 last summer and haven't really done any dip specific stuff for at least 6+ months. the 90 pound dip wasn't that bad but the 135 as soon as I bent my arms it was all downhill from there.
-Deadlift - I used Charles Poliquin's warmup to max method for this attempt to try it out, my recent PR for this lift is 385 at 192#'s, I didn't make the 380, I just couldn't squeeze it off the floor. The 360 did feel easy however and I wonder if 370 would have been possible. The day after however my back is pissed off at me! Ugh, it's days like this that really make me question whether or not I really should be doing the heavy conventional deadlift when it makes my back feel this way.
Row - I was really concentrating on a powerful pull and keeping my stroke rate down, but near the end my strokes/min jumped up like 5 strokes but my pace was slowing.
Thursday, April 05, 2007
April 5, 2007
April 5, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
scap pushup - 15, 15
Burgener WU - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 175 x 1
Push Jerk +press outs- 135 x 1+5, 135 x 1+5
Barbell complex #1 - 95#- 90 seconds rest between sets, 6,5,4,3,2,1
Deadlift
Romanian DL
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Total rounds in 16:41- 2:37 for 6, 2:11 for 5, 1:54 for 4, 1:21 for 3, 48s for 2, and 29 s for 1
hip mobility - 4, 4, 4, 4
quadruped - 4, 4
muscle snatch - 45 x 5, 45 x 5
band dislocates - 5, 3, 3, 3
Stretch Lower body - 10 minutes
Notes:
OHS- 175 was heavy and hard to hold at the top, left wrist felt ok but still not 100% but better with the stretches.
Barbell Complex #1 - a la Alwyn Cosgrove, this was an ass kicker!!!! My forearms were crazy pumped by the 3rd round and it was hard to even squeeze my hands shut. There are 2 ways I've seen him recommend doing this complex, with ascending ladder style or 4-5 sets of 6 reps. I'm so glad I choose the ladder style! I'm going to stay with this rep scheme until I can get my time down. AC wrote that 1 round of 6 reps should only take about 96 seconds....so my time is only a minute MORE!!
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
scap pushup - 15, 15
Burgener WU - 45 x 1
OHS - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 175 x 1
Push Jerk +press outs- 135 x 1+5, 135 x 1+5
Barbell complex #1 - 95#- 90 seconds rest between sets, 6,5,4,3,2,1
Deadlift
Romanian DL
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Total rounds in 16:41- 2:37 for 6, 2:11 for 5, 1:54 for 4, 1:21 for 3, 48s for 2, and 29 s for 1
hip mobility - 4, 4, 4, 4
quadruped - 4, 4
muscle snatch - 45 x 5, 45 x 5
band dislocates - 5, 3, 3, 3
Stretch Lower body - 10 minutes
Notes:
OHS- 175 was heavy and hard to hold at the top, left wrist felt ok but still not 100% but better with the stretches.
Barbell Complex #1 - a la Alwyn Cosgrove, this was an ass kicker!!!! My forearms were crazy pumped by the 3rd round and it was hard to even squeeze my hands shut. There are 2 ways I've seen him recommend doing this complex, with ascending ladder style or 4-5 sets of 6 reps. I'm so glad I choose the ladder style! I'm going to stay with this rep scheme until I can get my time down. AC wrote that 1 round of 6 reps should only take about 96 seconds....so my time is only a minute MORE!!
Wednesday, April 04, 2007
April 3, 2007
April 3, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 5 x 12, 5 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15
Push up plus on stability ball - 12, 15
wrist extension - 7.5 x 12, 10 x 12, 12.5 x 12
Lat/chest stretching - 30 seconds each
Subbed sprints:
10 x 25m - one minute rest between
Rest 10 minutes
10 x 25m - one minute rest between
Core Performance Movement Prep
Burgener warmup - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 5 x 12, 5 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15
Push up plus on stability ball - 12, 15
wrist extension - 7.5 x 12, 10 x 12, 12.5 x 12
Lat/chest stretching - 30 seconds each
Subbed sprints:
10 x 25m - one minute rest between
Rest 10 minutes
10 x 25m - one minute rest between
March 28, 2007
March 28, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10
Burgener warmup - 45 x 1
Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat
Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning
90 seconds of rest between sets
1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77
Hip mobility
Stretch - lower body
Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10
Burgener warmup - 45 x 1
Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat
Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning
90 seconds of rest between sets
1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77
Hip mobility
Stretch - lower body
Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible
Monday, March 26, 2007
March 26, 2007
March 26, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 12.5 x 10
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 3 x 12, 3 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 9, 10 x 9, 12.5 x 9
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 10, 135 x 10, 135 x 10
(Superset with full rest - 45 seconds)
Alternating DB Curl - 35 x 10, 35 x 10, 35 x 10
(Superset with full rest - 45 seconds)
Supine hip extension w/ leg curl - 10, 10, 10
Hammer Lunge - Front - 10/L x 20 steps, 10/R x 20, 10 x 20
(Superset with full rest - 45 seconds)
Knees to Elbows - 10, 10, 10
Sprints at the track - 8 x ~50m
8.68, 8.45, 8.56, 8.18, 8.00, 8.25, 8.43, 7.96
Notes:
-Reach, Rock and Lift - ROM is getting a better.
-YTWL- Upped the weight and it was a struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-push-up plus - wrist pain is decreasing from the various stretches I got from Greg.
-Front squat - So glad I didn't up the weight like I originally intended, that 15 seconds less of rest catches up with you quickly!
-DB Curl - Decent weight, threw these here rather than at the end.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - Front - OH out of all 3 variations seems to be the hardest.
-Knees to Elbows - I was spent but I did better this time than last time.
-Sprints - 8 of ~50m - I say ~50m because apparently the new track they built at the AFB has not distance marks on the lanes. I did a pace count to get 50m since on a flat surface 100m ~= 66 paces. This wasn't too bad exertion wise but I am so SLOW!!!! I wanted to scream whenever I would finish. UGHHH!! My best time for 50m's is 7.96????
Core Performance Movement Prep
Burgener warmup - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 12.5 x 10
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 3 x 12, 3 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 9, 10 x 9, 12.5 x 9
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 10, 135 x 10, 135 x 10
(Superset with full rest - 45 seconds)
Alternating DB Curl - 35 x 10, 35 x 10, 35 x 10
(Superset with full rest - 45 seconds)
Supine hip extension w/ leg curl - 10, 10, 10
Hammer Lunge - Front - 10/L x 20 steps, 10/R x 20, 10 x 20
(Superset with full rest - 45 seconds)
Knees to Elbows - 10, 10, 10
Sprints at the track - 8 x ~50m
8.68, 8.45, 8.56, 8.18, 8.00, 8.25, 8.43, 7.96
Notes:
-Reach, Rock and Lift - ROM is getting a better.
-YTWL- Upped the weight and it was a struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-push-up plus - wrist pain is decreasing from the various stretches I got from Greg.
-Front squat - So glad I didn't up the weight like I originally intended, that 15 seconds less of rest catches up with you quickly!
-DB Curl - Decent weight, threw these here rather than at the end.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - Front - OH out of all 3 variations seems to be the hardest.
-Knees to Elbows - I was spent but I did better this time than last time.
-Sprints - 8 of ~50m - I say ~50m because apparently the new track they built at the AFB has not distance marks on the lanes. I did a pace count to get 50m since on a flat surface 100m ~= 66 paces. This wasn't too bad exertion wise but I am so SLOW!!!! I wanted to scream whenever I would finish. UGHHH!! My best time for 50m's is 7.96????
March 20, 2007
March 20, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12
Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8
Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12
Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8
Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
Monday, March 19, 2007
March 17, 2007
March 17, 2007
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20
Total time - 8:17
Juggling practice with 2 balls - 10 minutes
Notes:
Should have thought out the reps better when I did the workout, oh well.
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20
Total time - 8:17
Juggling practice with 2 balls - 10 minutes
Notes:
Should have thought out the reps better when I did the workout, oh well.
March 16, 2007
March 16, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3
alternating DB Curl - 35 x 8, 45 x 8, 45 x 4
Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3
alternating DB Curl - 35 x 8, 45 x 8, 45 x 4
Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.
March 13-15, 2007
March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.
March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls
Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.
March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls
Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.
Tuesday, March 13, 2007
March 14, 2007
March 12, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12
Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12
Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat
45 x 6 reps, 95 x 6 reps
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!
March 9 - 13 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12
Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12
Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat
45 x 6 reps, 95 x 6 reps
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!
March 9 - 13 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.
Friday, March 09, 2007
March 8, 2007
March 8, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m
Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these
terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility
Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m
Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these
terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility
Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.
Wednesday, March 07, 2007
March 6, 2007
March 6, 2007
Core Performance Movement Prep
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 12, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 50 x 15, 60 x 15
Push up plus on stability ball - 15, 15
wrist extension - 20 x 6, 15 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 140 x 3, 140 x 12, 140 x 11, 135 x 12
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - side - 5/L x 24 steps, 5/R x 24, 5/L x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 12, 5
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Front squat - I'm an idiot, the reason the weight was 140 is because I failed to put 5 pounds on one side of the bar, I didn't notice until my 3rd set. Good thing it was only 5 pounds and not a 25. That probably would have made it a bad day.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge side - My left arm started to get tired from holding the weight out to the side near the end of the sets.
-Knees to Elbows - I was spent by the last set
Core Performance Movement Prep
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 12, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 50 x 15, 60 x 15
Push up plus on stability ball - 15, 15
wrist extension - 20 x 6, 15 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 140 x 3, 140 x 12, 140 x 11, 135 x 12
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - side - 5/L x 24 steps, 5/R x 24, 5/L x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 12, 5
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Front squat - I'm an idiot, the reason the weight was 140 is because I failed to put 5 pounds on one side of the bar, I didn't notice until my 3rd set. Good thing it was only 5 pounds and not a 25. That probably would have made it a bad day.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge side - My left arm started to get tired from holding the weight out to the side near the end of the sets.
-Knees to Elbows - I was spent by the last set
Programming Focus March 5, 2007 - April 14, 2007:
Programming Focus March 5, 2007 - April 14, 2007:
I have a PT test on April 14th and though I don't have a problem passing the run, the 2-mile run is still my weak point and I'm going to attempt to bring up my run times for the next 6 weeks. Before this I would run once a week, so I wanted to ramp it up rather than jumping in.
Week 1: Run 2x - 1 Interval run, 1 timed 1 mile run + a few sprints
Week 2: Run 2x - 1 Interval run, 1 timed 1.25 mile run + a few sprints
Week 3: Run 3x - 1 interval run, 1 timed 1.5 mile run + a few sprints, 1 session of 400m's
Week 4: Run 3x - 1 interval run, 1 time 1.75 mile run + a few sprints, 1 session of 400m's
Week 5: Run 3 x - 1 interval run, 1 time 2 mile run + a few sprints, 1 session of 400m's
Week 6: Run 2 x - 1 Interval run, 1 session of 400m's - no running 3 days prior to the 14th
During the next 6 weeks I'm also going to take off from all upper body vertical and horizontal push/pull exercises other than the ones outline in Phase I of this article:
http://www.t-nation.com/readTopic.do?id=818555
My shoulders have never really been in a lot of pain, other than occasional grinding noises and a twinge here and there. My short term focus is to really get my shoulders back to 100% capacity.
Twice a week I'll do the Phase I outlined in the link and I also modified Fat Loss II from The New Rules of Lifting and took out all the upper body stuff.
Until I start running 3x per week I'll do 1-2 rowing sessions either interval or 500m-2000m's. Once I start running 3x per week I'll see about cutting down a little.
After the weekend of the 14th I'll reevaluate again depending on how my shoulders feel.
Any input/criticism would be appreciated as I've never been much of a runner and the most I ever ran was back in Basic Training in 2003 and I ended up with horrible shin splits+a 2nd degree ankle sprain.
I have a PT test on April 14th and though I don't have a problem passing the run, the 2-mile run is still my weak point and I'm going to attempt to bring up my run times for the next 6 weeks. Before this I would run once a week, so I wanted to ramp it up rather than jumping in.
Week 1: Run 2x - 1 Interval run, 1 timed 1 mile run + a few sprints
Week 2: Run 2x - 1 Interval run, 1 timed 1.25 mile run + a few sprints
Week 3: Run 3x - 1 interval run, 1 timed 1.5 mile run + a few sprints, 1 session of 400m's
Week 4: Run 3x - 1 interval run, 1 time 1.75 mile run + a few sprints, 1 session of 400m's
Week 5: Run 3 x - 1 interval run, 1 time 2 mile run + a few sprints, 1 session of 400m's
Week 6: Run 2 x - 1 Interval run, 1 session of 400m's - no running 3 days prior to the 14th
During the next 6 weeks I'm also going to take off from all upper body vertical and horizontal push/pull exercises other than the ones outline in Phase I of this article:
http://www.t-nation.com/readTopic.do?id=818555
My shoulders have never really been in a lot of pain, other than occasional grinding noises and a twinge here and there. My short term focus is to really get my shoulders back to 100% capacity.
Twice a week I'll do the Phase I outlined in the link and I also modified Fat Loss II from The New Rules of Lifting and took out all the upper body stuff.
Until I start running 3x per week I'll do 1-2 rowing sessions either interval or 500m-2000m's. Once I start running 3x per week I'll see about cutting down a little.
After the weekend of the 14th I'll reevaluate again depending on how my shoulders feel.
Any input/criticism would be appreciated as I've never been much of a runner and the most I ever ran was back in Basic Training in 2003 and I ended up with horrible shin splits+a 2nd degree ankle sprain.
Tuesday, March 06, 2007
March 5, 2007
March 5, 2007
Core Performance Movement Prep
Clean grip snatch - 45 x 5, 45 x 6, 65 x 4, 95 x 3
Burgener WU - 45 x 1
Intervals on Treadmill @ 1%
1 minute - 0.5 mph (setting different speeds)
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
0.5 minute - 9.3 mph
5.5 minute - 4.0 mph
Total distance run - 1.31 miles in (10 minutes)
Total Distance overall - 1.67 miles
Core Performance Movement Prep
Clean grip snatch - 45 x 5, 45 x 6, 65 x 4, 95 x 3
Burgener WU - 45 x 1
Intervals on Treadmill @ 1%
1 minute - 0.5 mph (setting different speeds)
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
0.5 minute - 9.3 mph
5.5 minute - 4.0 mph
Total distance run - 1.31 miles in (10 minutes)
Total Distance overall - 1.67 miles
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