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.
Thursday, September 20, 2007
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.
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