training 2dae
Alright, don't have anything creative to say today. I trained at the old rutgers stomping ground today with my awesome beautiful girlfriend who has the most angel hair ever. Shout out to steph! (those were her words). I felt uber incredible training with all the weakling shmeaklings back where I used to be. Only problem is I haven't graduated from kitten strength yet. Okay!
Didn't feel like warming up so I didn't YES!
Ok Barbell Clean once Jerk until climax
45 x 5
135 x 5
165 x 5
185 x 3
205 x 1
225 x 1
225 x 9 - new best brotha man. 9 pump chump.
Standing Press
135 x 3
155 x 3
155 x 8 - dunno if thats a best. was tired from the jerks
Lame circuit - wasn't feeling great so I went slow, loser slow.
95lb Thruster x 10 / dips x 10 / 95lb sumo dead high pull x 10 / 10 pullups
3 rounds finished in 6:15. pretty slow. i was pretty beat from spending too much time playing starcraft and then realizing I had studying to do too late at night. Then go to school early. Good times.
Friday, October 29, 2010
Thursday, October 28, 2010
10/28/2010
duh...
Dynamic warmup
3 x 60 seconds of pistols followed immediately by 30 seconds of split jumps.
Erg 10 min. 30 on 30 off intervals working technique and power.
Dynamic warmup
3 x 60 seconds of pistols followed immediately by 30 seconds of split jumps.
Erg 10 min. 30 on 30 off intervals working technique and power.
Wednesday, October 27, 2010
10/26/10 and 10/27/10
Feels good to be alive!
yesterday i did some conditioning between classes. School gym has an indoor track. 1/18th of a mile
5 laps + 50 squats + 50 situps + 50 burpees
4 laps + 40 squats + 40 situps + 40 burpees
3 laps + 30 squats + 30 situps + 30 burpees
2 laps + 20 squats + 20 situps + 20 burpees
1 lap + 10 squats + 10 situps + 10 burpees
Finished in 25:38 then ran to class, got there late and sweat like a pig for about an hour. I rule!
Today:
Been doing a better warmup with more stretching. Been getting stiff and hurt some lately.
Deadlift - dead stop no belt/straps
135 x 5, 5
225 x 3
275 x 3
325 x 3
375 x 1
405 x 1
425 x 1
425 x 8 - New best beltless and dead stop. Gonna try 475 for reps in two weeks with belt and straps. Was my previous best about three years ago.
Weighted neutral grip pullup
BW x 5, 5
45 x 5
90 x 3
115 x 3
125 x 3 - PR
Max Ring muscle-ups then immediately to 100 double Unders. 2 sets, got 11 reps in a row on muscleups, big new best
Max Ring pushups then immediately to 100 double Unders. 2 sets, got 30 then 25 reps on pushups.
Was doing the double unders for 15-30 straight before I'd get caught up.
Just realized yesterday that I'm the strongest I've ever been and in the best shape(conditioning) I've ever been. pretty amped about that. I didn't think the two would happen at once. 270 x 3 on the axle and 405 x 15 on deads I'm feeling pretty good. Siked for the next few weeks.
yesterday i did some conditioning between classes. School gym has an indoor track. 1/18th of a mile
5 laps + 50 squats + 50 situps + 50 burpees
4 laps + 40 squats + 40 situps + 40 burpees
3 laps + 30 squats + 30 situps + 30 burpees
2 laps + 20 squats + 20 situps + 20 burpees
1 lap + 10 squats + 10 situps + 10 burpees
Finished in 25:38 then ran to class, got there late and sweat like a pig for about an hour. I rule!
Today:
Been doing a better warmup with more stretching. Been getting stiff and hurt some lately.
Deadlift - dead stop no belt/straps
135 x 5, 5
225 x 3
275 x 3
325 x 3
375 x 1
405 x 1
425 x 1
425 x 8 - New best beltless and dead stop. Gonna try 475 for reps in two weeks with belt and straps. Was my previous best about three years ago.
Weighted neutral grip pullup
BW x 5, 5
45 x 5
90 x 3
115 x 3
125 x 3 - PR
Max Ring muscle-ups then immediately to 100 double Unders. 2 sets, got 11 reps in a row on muscleups, big new best
Max Ring pushups then immediately to 100 double Unders. 2 sets, got 30 then 25 reps on pushups.
Was doing the double unders for 15-30 straight before I'd get caught up.
Just realized yesterday that I'm the strongest I've ever been and in the best shape(conditioning) I've ever been. pretty amped about that. I didn't think the two would happen at once. 270 x 3 on the axle and 405 x 15 on deads I'm feeling pretty good. Siked for the next few weeks.
Monday, October 25, 2010
Deload's over
alright,
Deloaded last week. lots of conditioning/whatever I felt like doing/not doing. No deads/pressing.
My blood pressure is up again. 10lbs of weight gain and it still goes up. Very frustrating. Don't know what this means for me. Think its dumb to try to keep my weight up but every time my weight goes up so does my strength.
10/25/2010 - switching to 3 days weights per week and some running/rowing/bodyweight shiz on off days hopefully keep my blood pressure down.
Big dynamic warmup - my flexibility has goes to poop.
Power Clean
135 x 5, 5
185 x 5
205 x 5
225 x 1
235 x 1
245 x 1
255 x miss - personal best is 265, not far off.
14" Box Squat - went too heavy too fast this low, knee started bugging had to cut it short. Rt. knee was coming in on the way up. Gotta keep my knees out.
135 x 5
225 x 5
275 x 3 - felt the knee on rep two. needed to stop rep 3. Knee is fine now. Need to remember good form and check the ego at the door.
10-9-8-7-6-5-4-3-2-1 of 155lb power clean, 24" box jump, toes to bar.
9:35. Conditioning feels solid.
Deloaded last week. lots of conditioning/whatever I felt like doing/not doing. No deads/pressing.
My blood pressure is up again. 10lbs of weight gain and it still goes up. Very frustrating. Don't know what this means for me. Think its dumb to try to keep my weight up but every time my weight goes up so does my strength.
10/25/2010 - switching to 3 days weights per week and some running/rowing/bodyweight shiz on off days hopefully keep my blood pressure down.
Big dynamic warmup - my flexibility has goes to poop.
Power Clean
135 x 5, 5
185 x 5
205 x 5
225 x 1
235 x 1
245 x 1
255 x miss - personal best is 265, not far off.
14" Box Squat - went too heavy too fast this low, knee started bugging had to cut it short. Rt. knee was coming in on the way up. Gotta keep my knees out.
135 x 5
225 x 5
275 x 3 - felt the knee on rep two. needed to stop rep 3. Knee is fine now. Need to remember good form and check the ego at the door.
10-9-8-7-6-5-4-3-2-1 of 155lb power clean, 24" box jump, toes to bar.
9:35. Conditioning feels solid.
Sunday, October 17, 2010
10/17/2010
EVENTS!
Upper body stretches
Axle Clean Once and Press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 2
245 x 1
265 x 1
270 x 3 - bang! on the way up and up
Dumbbell Clean and Press
60 x 5/side
110 x 1/side
140 x 1/side - PR on rt. (missed 150 again on the rt. but getting better)
160 x 1 on left - new PR here too. Good day.
Tire Flip
550 tire + steph sitting on the side x 5 - easy good intro back to tire.
Stone over bar
200lb to 58"
260 x 3 misses at 58" Pretty sure they all would have gone over if I had someone to hold the yoke in place. Not gonna beat myself up over this. Stones feeling strong.
Good day
Upper body stretches
Axle Clean Once and Press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 2
245 x 1
265 x 1
270 x 3 - bang! on the way up and up
Dumbbell Clean and Press
60 x 5/side
110 x 1/side
140 x 1/side - PR on rt. (missed 150 again on the rt. but getting better)
160 x 1 on left - new PR here too. Good day.
Tire Flip
550 tire + steph sitting on the side x 5 - easy good intro back to tire.
Stone over bar
200lb to 58"
260 x 3 misses at 58" Pretty sure they all would have gone over if I had someone to hold the yoke in place. Not gonna beat myself up over this. Stones feeling strong.
Good day
Thursday, October 14, 2010
10/13/2010
I forget what i did yesterday.
Oh ya, good day
Foam roll stretch blah blah
Deadlift
135 x 10, 10
225 x 5
275 x 5
335 x 5
375 x 2
405 x 1 belt and straps on
[B]405 x 15 - new best.[/B]
Yoke
360 x 25'
540 x 25'
640 x 25'
730 x 25'
[B]800 x 15'[/B] - not very far but big best here.
1/2 Cindy - 5 pullups / 10 pushups / 15 bodyweight squats, as many rounds as you can get in 10 minutes.
[B]15 rounds and five pullups[/B] - conditioning is getting better too
10/14/2010
Bench Press
95 x 10
135 x 10
185 x 5
205 x 5
225 x 3
245 x 3
265 x 3
[B]277.5 x 4[/B] - New Best, and yea I put more weight on one side then then other, thats how I roll son. Not the best set, didn't set up right, should have gotten more. Should have put the right weight on the bar too, na
Pullups
Didn't feel like going heavy. Ended up going for max reps [B]@45lbs. Got 20 reps.[/B]
Doom circuit - 60sec. on 30 sec. off - 3 rounds
Double Unders / Ring Bodysaw / Burpee + jump (had to touch the ceiling 2' above my normal reach) / Turkish Getup @60lbs
I forget what i did yesterday.
Oh ya, good day
Foam roll stretch blah blah
Deadlift
135 x 10, 10
225 x 5
275 x 5
335 x 5
375 x 2
405 x 1 belt and straps on
[B]405 x 15 - new best.[/B]
Yoke
360 x 25'
540 x 25'
640 x 25'
730 x 25'
[B]800 x 15'[/B] - not very far but big best here.
1/2 Cindy - 5 pullups / 10 pushups / 15 bodyweight squats, as many rounds as you can get in 10 minutes.
[B]15 rounds and five pullups[/B] - conditioning is getting better too
10/14/2010
Bench Press
95 x 10
135 x 10
185 x 5
205 x 5
225 x 3
245 x 3
265 x 3
[B]277.5 x 4[/B] - New Best, and yea I put more weight on one side then then other, thats how I roll son. Not the best set, didn't set up right, should have gotten more. Should have put the right weight on the bar too, na
Pullups
Didn't feel like going heavy. Ended up going for max reps [B]@45lbs. Got 20 reps.[/B]
Doom circuit - 60sec. on 30 sec. off - 3 rounds
Double Unders / Ring Bodysaw / Burpee + jump (had to touch the ceiling 2' above my normal reach) / Turkish Getup @60lbs
Monday, October 11, 2010
10/11/2010
Squats are terrible
Hip and shoulder mobility, dynamic warmup, foam roller
Axle Push Press
35 x 5
85 x 5
125 x 5
185 x 3
205 x 7
175 x 14 consistently getting better
Front Squat
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3 - feels terrible. Been training this for months and I think its gotten worse. I may stop doing these for a while. Pulls a ton on my groin, feels bad on the knees
155lb squat clean. 1 rep first minute, 2 reps second minute, 3 reps third and so on until you can't finish prescribed reps in a minute
8 rounds and 5 reps into 9th round and donezo. I may just do squat workouts like this and drop traditional squat work for some time.
Hip and shoulder mobility, dynamic warmup, foam roller
Axle Push Press
35 x 5
85 x 5
125 x 5
185 x 3
205 x 7
175 x 14 consistently getting better
Front Squat
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3 - feels terrible. Been training this for months and I think its gotten worse. I may stop doing these for a while. Pulls a ton on my groin, feels bad on the knees
155lb squat clean. 1 rep first minute, 2 reps second minute, 3 reps third and so on until you can't finish prescribed reps in a minute
8 rounds and 5 reps into 9th round and donezo. I may just do squat workouts like this and drop traditional squat work for some time.
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