11/29/2010

Dynamic Effort Upper - felt like dump today. Family stuff takes a lot outta ya.

Dynamic Warmup

Push Jerk 2 x 1 @85% 2 x 1 @90% 2 x 1 @95%
95 x 3
135 x 3
185 x 3
225 x 1
245 x 1, 1
260 x 1, 1 belt on
275 x 1
280 x miss (head wasn't in it)

Ring Dip SS w/Band Pressdowns x 8-12 double reps
45 x 8
60 x 8
70 x 6
80 x 6
90 x 4

Ring pullup - shoulder to ring (man are these hard)
BW x 8
15lbs x 7
BW x 7,7,7 - definitely pulled my brachialis yesterday doing rack pulls. Hoping it heals fast, didn't want to push it

1h DB floor press and turkish situp 2 x 8/side @60lbs
Cable Lawn Mower Pull 2 x 8 only right side (left bicep was feeling terrible)

helllo

12/28/2010

Max Effort Lower - week one high volume

Dynamic warmup

14" rack pull 3 x 5, 2 x 7 - didn't work out so perfectly
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
435 x 5
455 x 5 belt on
475 x 7 belt on
505 x 5 belt on wanted another set beltless for 7 @ 435, but that wasn't happening!

Pistols 3 x 8
Lots of warmups
10lbs x 8
35 x 8
65 x 6/leg - chains were very awkward. Opposite quad was cramping hard.

SS w/Half Kneeling chop 3 x 10 @ 30lbs.

Focus mitt work about 30 min afterwards with matt, good fun.

11/26/2010 - SNOW

Snow storm baby. Supposed to have about a foot or so. Trained out with the alapacas, I bet they were cold.

Max Effort Upper - week one high volume

Dynamic warmup - nice and warm after this ready to go

Floor Press 3 x 5 2 x 7
45 x 5
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5
235 x 5
225 x 7
230 x 7 - its been a while, harder then regular bench

Chain Pushup drop set 3 x 30-50 reps - 6 chains, maybe 50-75lbs with all chains

1 arm Barbell Row 8,8,6,6,4
Bar + 50lbs x 8
75lbs x 8
100 x 8
115 x 8
125 x 6
135 x 6
145 x 4

Standing Axle Curl 8,8,6,6,4
85 x 8
105 x 6
105 x 6
115 x 4 - real shotty
85 x 8

SS with Low to High Cable Chop 3 x 8-10 @ 50-60lbs

Merry Christmas you young stallionaires

hello friends.

I skipped a lower body day to try and fit everything in before I head out to Boston next thursday. Its the end of a deload week so that isn't bad. Getting really jacked up for next month's training

11/22/2010 - Deload Dynamic Upper

Dynamic warmups - little extra cold as butt today. Felt bad today, didn't push too hard, recovering.

Push jerks 3 x 3 @ 50%, 3 x 3 60% max
95 x 5, 5, 5
135 x 3
145 x 3
145 x 3
165 x 3,3,3 - nice light and snappy.

Weighted Dip 3 x 4
BW x 4, 4
25lb x 4
45 x 4
70 x 4
90 x 4 took it easy.

Weighted Pullup 3 x 4
Bw x 4, 4
25 x 4
45 x 4
70 x 4
90 x 4 - Light weight!

Called it tere. Feeling real exhausted no need to push it on a deload week.

11/24/2010 - feeling awesome, first day of 4 week cycle

Dynamic Effort Lower - 1st week high volume

Dynamic Warmups

Power Clean 3 x 3
135 x 5, 5, 5
185 x 3
205 x 3
225 x 3
240 x 3
255 x 2 - new best here but don't think my strength is where it could be here.

Squat Clean 3 x 3 - had a tough time getting into a comfortable groove in the squat
135 x 5, 5
185 x 3
205 x 3
225 x 3
245 x 3 - PR even though it didn't feel great definitely getting stronger.

14" Low Box Squat 4 x 6
95 x 6
185 x 6
235 x 6
255 x 6
285 x 6
300 x 6 - belt on. Probably a new best at this height.

1h DB Reverse Lunge 3 x 8
70lbs x 8
110 x 8
130 x 8

SS with Ring fallout 3 x 10

And then donezo! Fun start. Real pumped for the next weeks.

11/21/2010

11/20/2010 - Dynamic Effort Lower - Deload Week

Dynamic Warmup

Squat Snatch 4 x 2
95 x 3, 3, 3
115 x 2
135 x 2
145 x 2
145 x 2
145 x 2
155 x 2
165 x 2

Sets at 145 didn't feel too good. I got my head right and got the rest of the sets no problem. Technique is looking solid. I'm never really excited for this lift. don't think this is a new best but i'm only doing these once per month so not bad.

BB Front Squat w/reverse purple bands 4 x 2- no tension on top.
135 x 5
185 x 2
205 x 2
225 x 2
245 x 2
265 x 2
275 x 2
295 x 2 - belt on - knees weren't feeling great after the squats and pistols last week. Gonna have to switch up my game plan for the future.

BB Reverse Lunge 2 x 6
95 x 6/leg
135 x 6
185 x 6 - left groin still hurtin, dunno what to do here. Been stretching like a mother. Seems to be getting worse. Starting to affect my strength.

Ring Absaw 3 x 12

Met-con
Ring muscle-up / Box Jump / situp / 40lb wall ball
21-15-9 - itouch died in the middle guessing it took around 15 min? My muscle ups are definitely getting better.

Got a 4'x8' dry erase board for the gymmo. Didn't nail it up but its gonna look good! Also got a diesel fuel heater for the cold, but I think the diesel fumes aren't worth the heat. Really been getting used to the cold lately doesn't bother me at all. Neither the other guys.

11/21/2010 Max Effort Upper

Cable Hi to Low Press 3 x 15

Weighted Pushup 2 x 6
70lbs x 6
135 x 6
160 x 6
180 x 6 definitely a new best. They started looking a bit shaky here.

SS with Weighted recline row (feet elevated) 2 x 6
45 x 6
90 x 6
135 x 6
160 x 6

Black Burns 2 x 10 sec. 10lbs YTUWV
SS w/Standing BB Curl 95 x 10, 105 x 6
Half Kneeling cable punch press 3 x 10/side

2-3 minute shoulder extension stretch
2-3 minute heel cord stretch - squats have been looking much better lately.

12/17/2010

Last day of High Volume week 3.

Dynamic Effort Upper

Dynamic Warmup

Barbell Push Jerk from rack 2 x 2 @ 80% of max 2 x 1 @ 90% of max
95 x 5
135 x 3
155 x 2
185 x 2
205 x 2
230 x 2
230 x 2
260 x 1 - belt on
270 x 1 - was supposed to stay at 260 but felt nice and light so i went up a touch

Weighted Dip 5 x 10
BW x 5, 5
45lbs x 10
70 x 10
90 x 10
100 x 10
80 x 10

SS w/Weighted Pullup 5 x 10
BW x 10
25 x 10
35 x 10
45 x 10
35 x 10

Ring Ab Saw 3 x 15
DB 1h Reverse Preacher curl 3 x 12-8 @ 30lbs
Ring 1h reach and row 3 x 12/side

Banded Hip Flexor stretch x 2-3min/leg

12/16/2010

First time this year training in the snow. Brilliant!

Aight - Max Effort Lower - High Volume week 3

Long dynamic warmup

Snatch Grip Deadlift 5 x 1
135 x 5, 5
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1
395 x 1
415 x 1
425 x 1 Belt on
435 x 1
445 x 1
455 x 1 Reps were slow today. Good form though. Could have creeped out some more weight but didn't want to break my form. aka I was being a bitch.

Pistol Squats 4 x 8 - deep - had to elevate my right heel to get depth.
BW x 8/leg
10lbs x 8/leg
25lbs x 8/leg
45lbs x 8/leg - can't believe this I used to suck at these.

SS w/Gray Cook Half Kneeling Lift 4 x 10/leg

Met-con

95lb power snatch x 10 / 5x rack rope climbs / 20 BW Squats - 5 rounds for time - 9:55

Shoulder Extension prolonged stretch. 3 min. Must have been good my arms went numb pretty fast.

One more exam baby...

12/14/2010

MAX Effort Upper - high volume week - 24 degrees outside 14mph winds

Long dynamic warmup

Barbell Reverse Band bench (purple jump stretch) 5 x 1
185 x 5
225 x 3
275 x 3
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1

Weighted Pushups 5 x 10
BW x 10
70 x 10
100 x 10
115 x 10
135 x 10
145 x 10

SS w/Ring Recline Rows (feet elevated) 5 x 10
BW x 10
45 x 10
90 x 10
115 x 10
135 x 10
90 x 10

Blackburns 3 x 15 seconds @ YTUWV
Half Kneel High cable Punch Press 3 x 10 @ 20lbs
Standing barbell Curls 3 x 8,7,6 @ 95 lbs - go ahead laugh.

Gastroc stretch x 2min/leg

well hello there pal

12/13/2010 - Dynamic Lower

New PR for weather. 31 degrees 20mph winds. A bit warm for my liking. Had to dump ice cubes in my pants between sets of squats to cool off.

Dynamic warmup

Power Snatch - feel like these always stay the same. 5 x 3
95 x 5
135 x 3
155 x 3
145 x 3
165 x 3 - form was shifty, decided not to go up
155 x 3

Front Squats 4 x 4 - since working on my flexibility these feel more comfortable(that's actually not a lie)
95 x 4
115 x 4
135 x 4
165 x 4
185 x 4
205 x 4
225 x 4
235 x 4 - belt on. Surprisingly felt ok, nice deep squats too. Knees feel great.

Barbell Reverse Lunges 4 x 12
95 x 12/leg
115 x 12/leg
135 x 12/leg
155 x 12/leg Like a boss! Lunge strength coming back around.

SS Lunges w/Ring Stir the Pot 4 x 12 - actually didn't make this one up completely, check out stuart McGill he made this crazy shit up.

Met-con
95lb Overhead Squat / 20 box jumps - 10min. AMRAP - 5 jumps short of 6 rounds.

Overhead squats feeling more comfy. Legs were crying after all the lower body work that was going on but I told them to grab sack and stop being bitches.

Matt brought in a dry erase board so we're going to start making gym records and stuff. So far we have a wall of shame for people to put up their excuses. I started it off with one from Mike. I couldn't come today because my dog would have been cold. Good start we have there.

12/10/2010

Winter time training.

Warmed up a little today. Nice day.

Dynamic lower

Long Dynamic Warmup

Push Jerks dynamic 60-70% of max
95 x 5
135 x 3, 3
155 x 3
175 2 x 2
205 2 x 2

Weighted Pullups SS with Weighted Dips
BW x 5, 5
45 x 5
90 x 5
135 x 2 PR
115 x 3

bw x 5, 5
45 x 5
90 x 5
135 x 3
135 x 3 - think this was my best in highschool but my depth was questionable back then.
115 x 5

Met-con 10-9-8-7-6-5-4-3-2-1
155lb power clean / doubles Unders (started at 100) / ring pullups

Double unders were limiting. this will go up lost the swing of it since hurting my foot. Going back up!

Lunge Hip Flexor stretch Jump stretch band assisted
3-4 minutes/leg then peaced.

I'm gracious to have a bunch of crazy bastards coming to train with me four nights a week in the cold. Keep pushing guys. It means a lot to me.

12/9/2010

Aight.

Max Effort Lower - Getting ack into the swing of lower body training

Long dynamic warmup

14" Box Squat
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
275 x 3 Wanted 3v3 - all sets nice and light and speedy

Snatch Grip Deadlift - one of my favorites
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5 - not used to doing deads after squats - I'm sure these will be going up quick in the future. wanted 3v3 - had more in me but decided to take it a touch easier on my first week back. Back was feeling it a bit on some sloppy box squat technique.

Pistol SS w/ring stir the pot
3 x 8 on the pistols on left side (worked up to 20lbs) Right side I still don't have the ankle mobility to do them correctly but I did do 1 set of 8.
3 x 10 on the stir the pot
295 x 3

Shoulder Extension mobility 4 min

Band Tricep/scapular mobility 2 min/side

I hate workouts when Im not hitting new bests but just getting back into the swing of things after my foot.. Time for pumpkin bread.

Also been doing Kelly Starret's Mobilitywods. They're awesome www.mobilitywod.blogspot.com Do it.

12/7/2010

Well, Its getting warmer outside. NOPE!

Max Effort Upper

Long Dynamic warmup

Axle Bench
85 x 5
125 x 5
175 x 3, 3
195 x 3
215 x 3
235 x 3
255 x 3
275 x 3
295 x 1
305 x 1
315 x 1 - New Best on an axle. Really pushed on this one. Little too much back strain

Weighted Pushup - supersetted(SS) with ring recline rows (feet elevated)
BW x 5
45lbs x 10
90 x 10
135 x 10
160 x 6

Ring Recline Row (Feet up)
BW x 5
45lbs x 10
90 x 10
115 x 10
135 x 6
90 x 6

Facepull SS w/Prone Shoulder DB external rotation 3 x 10-15 on both

Everyone had a strong day today.

Long Day

12/6/2010

Had my neuroscience practical today. Never spent so much time analyzing brutalized human brains, it was great!

Trained in the cold outdoors! 33 degrees 20mph winds. mmmhmmm. Gym's looking great. i need to find a space to put band for deads and benches. Have some motivational quotes up. Got a new recruit today. Greg, and I'm sure he will be sore for about a week.

LONG dynamic warmup and static stretch.

Dynamic Speed deadlifts 10 x 1 @ 285 - just realized I was trying to do 50% of my max. whoops. Doing speed deads and oly lifts on the same day may be too much. Think I may be just do more sets of oly next week

Squat Clean - first time going back to lower body lifts, foot feeling good.
95 x 5, 5
135 x 3
185 x 3
205 x 3
225 x 3 - sloppy, lost form on the way up. Left groin has been acting up lately. Feels tight all the time. I stretch it really well before every lift but lately its been tight and weak. Called it here.

Barbell Reverse Lunges
135 x 10/leg x 3 sets - felt my left groin here. Ass was cramping up pretty good. Always a good sign.

Ring Body Saw 3 x 10

Amrap 12 minutes
135lb Squat Clean x 5 / 5 handstand pushups / 10 burpees / 3 muscle ups

6 rounds and 1 squat clean. Very difficult in the cold. Really watched my form on the cleans. Burpees were a real gasser. Cleans definitely held me back. Good circuit.

aight, you know what it is

Little late with this post, anyway.

12/3/2010 - Upper Dynamic Effort

Normally start with push jerks but my trying to let my foot heal still so I subbed in Low Cable Split stance press

50lbs x 20
120 x 8, 8
110 x 8, 8

Neutral Grip Weighted Pullup
BW x 5, 5
25 x 8
50 x 8
75 x 8
100 x 7 - PR
90 x 6

Weighted Dips
BW x 5, 5
25 x 8
45 x 8
70 x 8
90 x 8
105 x 8
115 x 6 - Not sure if this is a new best. First time doing these in a long while.

Black Burns (Y, T, U, W, V) x 15sec. / position 3 sets at 5lbs, 5lbs, 7.5lbs

Great workout today

Still deloading my lower body because my foot is all jacked up but steadily getting better fast.

Foam Roll Upper back/scapula, Rt. IT Band
Long dynamic warmup - keep forgetting to add hip lateral rotation and rectus femoris stretches.

Ring ABsaw 3 x 12 - trying to get as far out as I can while maintaining a tall posture.

10 Swings 72lbs / 20 box jumps 24" / 30 bodyweight squats - 5 rounds for time

9:40. Not bad. The body weight squats believe it or not are definitely the limiting exercise here. Still need to pound away on these.

Matt finished in 15:40 and I think he nearly died. great stuff. Pushing hard in the cold.