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.
Monday, March 19, 2007
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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