Training!
Sporadic with my posts lately.
Long dynamic warmup with static stretches for the heel cord, hip flexors, hip lateral rotators.
Training with no belt
Trap Bar Dead
worked up to 455 x 1 - never liked these much
SS w/Single Leg Box Jump 4 x 5/side
Farmer's walk - only have 20 ft to move
190lbs
245lbs
290lbs - tough pick, strength is close to my old bests.
SS w/Band Lo-Hi Chop 3 x 10/side
Sand Bag Shoulder - 175lb Bag
Round Robin with a friend 4 x 3-5 shoulders.
Band Fallouts 2 x 10
Tuesday, January 25, 2011
Wednesday, January 19, 2011
1/19/2011
Rebirth!
Haven't posted in some time. Had some lackluster training, wasn't feeling 100% Anyway, back at it. having fun with my training. Started putting some strongman stuff back in
Didn't have time for foam roll and some static stretching, I'll hit it later.
Dynamic Warmup
Blue Band Reverse Deads - no belt
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
545 x 1
495 x 5
Superset w/Lateral Jumps 4 x 5/side
Farmers Walk - 20' one drop turn around and carry back - no belt
200lbs/hand
265lbs/hand
SS w/Band fallouts 3 x 8-15
45lbs Plate Overhead Lunge 2 x 15/leg
SS w/Shrugs 3 x 12 @ 210lbs.
Everyone's getting strong!
Haven't posted in some time. Had some lackluster training, wasn't feeling 100% Anyway, back at it. having fun with my training. Started putting some strongman stuff back in
Didn't have time for foam roll and some static stretching, I'll hit it later.
Dynamic Warmup
Blue Band Reverse Deads - no belt
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
545 x 1
495 x 5
Superset w/Lateral Jumps 4 x 5/side
Farmers Walk - 20' one drop turn around and carry back - no belt
200lbs/hand
265lbs/hand
SS w/Band fallouts 3 x 8-15
45lbs Plate Overhead Lunge 2 x 15/leg
SS w/Shrugs 3 x 12 @ 210lbs.
Everyone's getting strong!
Tuesday, January 11, 2011
1/11/2011
Well hello friends.
Haven't posted in a minute. Still training though, just wasn't into my training as much as usual so I didn't post.
Upper Day
Dynamic Warmup
circuit 2x through
Ring Pushup to pike x 10-15
Sternum pullup x 5
Ring skin the cat x 5
Ring ice cream makers x 5 - (figure that one out!)
Low Incline Bench
95 x 8
135 x 8
185 x 8
215 x 6
175 x 8
Axle Curl
35 x 8
55 x 8
75 x 8
85 x 8
95 x 6
105 x 4
circuit 3x through
1leg cable reach and row 3 x 8-12
Full Range Handstand Pushup x 3-5
Chain Pushup @ 100lbs
Squat Rack Rope Climb x 8
Confusing workout, fun as hell.
Haven't posted in a minute. Still training though, just wasn't into my training as much as usual so I didn't post.
Upper Day
Dynamic Warmup
circuit 2x through
Ring Pushup to pike x 10-15
Sternum pullup x 5
Ring skin the cat x 5
Ring ice cream makers x 5 - (figure that one out!)
Low Incline Bench
95 x 8
135 x 8
185 x 8
215 x 6
175 x 8
Axle Curl
35 x 8
55 x 8
75 x 8
85 x 8
95 x 6
105 x 4
circuit 3x through
1leg cable reach and row 3 x 8-12
Full Range Handstand Pushup x 3-5
Chain Pushup @ 100lbs
Squat Rack Rope Climb x 8
Confusing workout, fun as hell.
Wednesday, December 29, 2010
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)
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)
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.
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