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!
Wednesday, April 25, 2007
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
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