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)
Wednesday, December 29, 2010
Tuesday, December 28, 2010
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.
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.
Sunday, December 26, 2010
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
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
Saturday, December 25, 2010
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.
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.
Tuesday, December 21, 2010
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.
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.
Friday, December 17, 2010
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
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
Thursday, December 16, 2010
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...
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...
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