Friday
Morning
Step Ups
Front Squat Hold
225x10
255x10
285x10
315x5x2
Lunges
225x10x3
Pull Throughs
200x10
250x10x2
45 deg raise
Regular Band
x15x2
Neck
120x25x3
Abs
Oblique Push Downs
Ab pull downs
Evening
Truck pull
Parking garage
We started out with some warm up pulls, for half the distance of the garage. Then we did some pulls with the parking break partially on, and then we tried a bunch of starts. Basically we got it started, took about 10 steps and then they hit the breaks, so we had to start it again. We did about 5 starts a trip. Then we decided to be crazy people so I pulled it backwards the length of the garage and then turned right around and pulled it forwards back to the start. Oh yeah, the cops showed up to talk to us too...good day of training.
Out-Work
Friday, February 23, 2007
Thursday, February 22, 2007
So...tuesday was so crappy...I'm not even going to want to remember it...my back had a fucktard attack and left me pissed as hell...I think we did some lunges and I got the hell out.
Thursday
Press
Incline Press
135x10
155x5
185x3
205x3
225x3
245x2
255x1
265x1
255x1
245x1x5
1 arm OHP
85x5x8
Shoulder Raises
30x10x3
30x10x2 (side)
Band raises
10x2
Face Pulls
150x15
160x15
130x15
Blast Straps
Scarecrows
pushups
fallouts
Med Ball
Side toss
front toss
Felt good, thursdays always kind of suck. I wake up at 5 am and rarely have time for a nap. No excuses, but sometimes I use that one. Tomorrow will be two workouts, morning and strongman training at night...we will probably just pull the truck a bunch, but still...we might throw up, I'll try to get some pics.
Thursday
Press
Incline Press
135x10
155x5
185x3
205x3
225x3
245x2
255x1
265x1
255x1
245x1x5
1 arm OHP
85x5x8
Shoulder Raises
30x10x3
30x10x2 (side)
Band raises
10x2
Face Pulls
150x15
160x15
130x15
Blast Straps
Scarecrows
pushups
fallouts
Med Ball
Side toss
front toss
Felt good, thursdays always kind of suck. I wake up at 5 am and rarely have time for a nap. No excuses, but sometimes I use that one. Tomorrow will be two workouts, morning and strongman training at night...we will probably just pull the truck a bunch, but still...we might throw up, I'll try to get some pics.
Monday, February 19, 2007
Monday
Press
Incline
135x10
185x3
195x3
205x3
215x3
225x3
235x3
245x1
265x1
225x1x3
Shoulders
30's front/side x10x3
Barbell row
135x10
155x10
185x8
225x6
135x20
Abs And Neck
Weighted Leg Raise
30's x10x3
Neck machine
100x100 (25x4)
Weighted Sit ups
45x10x3
Called it a day. I have come to the conclusion that I shouldn't have trained on saturday. My back was hurting in a not good way. But, there's nothing I can do now except chalk it up under "Things I now know and won't do again". On a related note, this list happens to be very, very long and includes topics such as treehouse design, the proper diameter tree branch to hold one's weight, girls who you thought were hot at the time, trying to show off your squat skills after a ME deadlift night (and getting stapled to the floor with a sissy weight), Trying to drive two days after knee surgery, having knee surgery, or even getting your degree...The list goes on and on...Maybe someday I'll write it all down. Any way...I felt real good after leaving the gym today...not too many things hurt (yet) so I will file it under "Good Days".
PS: I recently found out I could add pictures...I don't know if this is a good thing or not, but in honor of black history month, I have the following picture for you...If you are offended...I'm sorry, but this is too funny not to put up. I'm glad that African Americans can put aside everything that has happened to their ancestors and help this dude who would probably never return the favor...these people have great character and heart....it's inspiring (and hilariously ironic)
Press
Incline
135x10
185x3
195x3
205x3
215x3
225x3
235x3
245x1
265x1
225x1x3
Shoulders
30's front/side x10x3
Barbell row
135x10
155x10
185x8
225x6
135x20
Abs And Neck
Weighted Leg Raise
30's x10x3
Neck machine
100x100 (25x4)
Weighted Sit ups
45x10x3
Called it a day. I have come to the conclusion that I shouldn't have trained on saturday. My back was hurting in a not good way. But, there's nothing I can do now except chalk it up under "Things I now know and won't do again". On a related note, this list happens to be very, very long and includes topics such as treehouse design, the proper diameter tree branch to hold one's weight, girls who you thought were hot at the time, trying to show off your squat skills after a ME deadlift night (and getting stapled to the floor with a sissy weight), Trying to drive two days after knee surgery, having knee surgery, or even getting your degree...The list goes on and on...Maybe someday I'll write it all down. Any way...I felt real good after leaving the gym today...not too many things hurt (yet) so I will file it under "Good Days".
PS: I recently found out I could add pictures...I don't know if this is a good thing or not, but in honor of black history month, I have the following picture for you...If you are offended...I'm sorry, but this is too funny not to put up. I'm glad that African Americans can put aside everything that has happened to their ancestors and help this dude who would probably never return the favor...these people have great character and heart....it's inspiring (and hilariously ironic)
Saturday, February 17, 2007
Saturday
Wasn't planning on training, but I couldn't just sit around all day. That would be too much fun.
Box Squat
kept it real light and worked on keeping more upright and taking out some of the forward lean I seem to have been developing...I'm hoping that this will take some of the stress off my back.
warm up...then
225x8
275x8
315x5x2
315x3x3
I messed around with some romanian deadlift...but as this was supposed to be a day off to let my back recover...and I was already (maybe stupidly) doing box squats...I quickly decided that deads probably weren't the best decision.
Pull Throughs
200x15
250x10x2
250x15
45 Deg Raise
x20x2
45x15
90x10x2
135x10
Holding 3 plates is always fun...especially when I get what I like to call "Plate Bite" I got a good one yesterday...It looks something like this:
I have those on both biceps...and when they first happen, they tend to swell up about half an inch and are dark purple/red...they look cool and are about a 3 on the sympathy scale from the ladies.
Wasn't planning on training, but I couldn't just sit around all day. That would be too much fun.
Box Squat
kept it real light and worked on keeping more upright and taking out some of the forward lean I seem to have been developing...I'm hoping that this will take some of the stress off my back.
warm up...then
225x8
275x8
315x5x2
315x3x3
I messed around with some romanian deadlift...but as this was supposed to be a day off to let my back recover...and I was already (maybe stupidly) doing box squats...I quickly decided that deads probably weren't the best decision.
Pull Throughs
200x15
250x10x2
250x15
45 Deg Raise
x20x2
45x15
90x10x2
135x10
Holding 3 plates is always fun...especially when I get what I like to call "Plate Bite" I got a good one yesterday...It looks something like this:
I have those on both biceps...and when they first happen, they tend to swell up about half an inch and are dark purple/red...they look cool and are about a 3 on the sympathy scale from the ladies.
Thursday, February 15, 2007
Thursday
Press
OHP
warm up, then
225x7 + 3 more
195x13 + 2 more
Reverse Band Press
225x5
275x5
275x3x2
285x1
Shoulder Work
Raises 30's
Raises with bands
Band Pull-Aparts
Face Pulls
140x15
150x15
160x15
Blast Straps
Pushups
fall outs
Abs
Med Ball
12 #
V-sit side tosses
V-sit front tosses
Blasted the shoulders and upper body today, We haven't gone to failure like that in a long time...I'll feel it tomorrow for sure...and probably the next day.
I decided not to train tomorrow (friday) because I need to rest my back and I will be at a track meet for most of the day. So at the most it will be a bit of kettlebell work (swings, presses, pulls...etc) and some stretching.
Press
OHP
warm up, then
225x7 + 3 more
195x13 + 2 more
Reverse Band Press
225x5
275x5
275x3x2
285x1
Shoulder Work
Raises 30's
Raises with bands
Band Pull-Aparts
Face Pulls
140x15
150x15
160x15
Blast Straps
Pushups
fall outs
Abs
Med Ball
12 #
V-sit side tosses
V-sit front tosses
Blasted the shoulders and upper body today, We haven't gone to failure like that in a long time...I'll feel it tomorrow for sure...and probably the next day.
I decided not to train tomorrow (friday) because I need to rest my back and I will be at a track meet for most of the day. So at the most it will be a bit of kettlebell work (swings, presses, pulls...etc) and some stretching.
Tuesday, February 13, 2007
Tuesday
Squat
Box Squat
135x10
225x8
275x6
315x3
335x3
365x3
375x3
405x3
Good Mornings
Cambered Bar
135x10x2
135x15
Pull Throughs
200x15
250x10x3
Oblique Push Downs
250x15 This hurt my hip flexor so I lowered the weight, and then eventually gave it a big "F.I."
I felt tired all day, so I sacrificed chow tonight for sleep before training...I'm so hungry I could ride a horse...or wait...nevermind.
Time for ice and graston technique
Squat
Box Squat
135x10
225x8
275x6
315x3
335x3
365x3
375x3
405x3
Good Mornings
Cambered Bar
135x10x2
135x15
Pull Throughs
200x15
250x10x3
Oblique Push Downs
250x15 This hurt my hip flexor so I lowered the weight, and then eventually gave it a big "F.I."
I felt tired all day, so I sacrificed chow tonight for sleep before training...I'm so hungry I could ride a horse...or wait...nevermind.
Time for ice and graston technique
Friday, February 9, 2007
Friday
No squat today, my back was hurting pretty good after yesterday's press, I think I may have aggravated it. I can feel what feels like a band of scar tissue that will probably have to be worked out (painfully probably). I will take the weekend off from training and hopefully on tuesday squat day it will feel better. So today was an easy on the back day.
45deg raise
x20x3 (warmup)
Pull throughs
200x15
250x15
250x10x2
Shrugs
315x15 no straps
405x15
495x10
315x15x2
Plate Pinches
Situps
20x3
Neck
No squat today, my back was hurting pretty good after yesterday's press, I think I may have aggravated it. I can feel what feels like a band of scar tissue that will probably have to be worked out (painfully probably). I will take the weekend off from training and hopefully on tuesday squat day it will feel better. So today was an easy on the back day.
45deg raise
x20x3 (warmup)
Pull throughs
200x15
250x15
250x10x2
Shrugs
315x15 no straps
405x15
495x10
315x15x2
Plate Pinches
Situps
20x3
Neck
Thursday, February 8, 2007
Tuesday, February 6, 2007
Monday, February 5, 2007
Got a little behind...
Thursday-
OHP
135x10
155x5
185x3
205x5
225x8 (PR, was going for 10...no such luck)
Reverse Band Press
First time we tried this, set the monster mini's up in the power rack and did seated OHP.
Worked up to 275x1
Band Bench
135 + Band x10x3
Pullups
bands x 5 x 3
me x 8
2 fingers x 5
Abs
Neck
Shoulders
30's
Crucifix hold for 32 seconds (PR)
I'm sure I'm forgetting something...
Thursday-
OHP
135x10
155x5
185x3
205x5
225x8 (PR, was going for 10...no such luck)
Reverse Band Press
First time we tried this, set the monster mini's up in the power rack and did seated OHP.
Worked up to 275x1
Band Bench
135 + Band x10x3
Pullups
bands x 5 x 3
me x 8
2 fingers x 5
Abs
Neck
Shoulders
30's
Crucifix hold for 32 seconds (PR)
I'm sure I'm forgetting something...
Thursday, February 1, 2007
Tuesday-
Truck Pull Day!
Since we couldn't pull over the weekend, we decided to use our ME Squat day as a truck pull/strongman fiasco. It went something like this:
Start Time: 2200 hrs
Ambient Temperature: 6 degrees with a wind chill of -5
Participants: Joe, Troy, Garret, Pickup, 2 Sandbags, Me
We did 3 100ft go's forward pull, then 1 backwards drag with the blast straps.
Then we set up a few medleys and tried not to throw up...It very well could have happened.
It was a good experience, and we found out that backwards pulling will fry your quads to the point that your sprints look like waddles and your sandbag pickups are semi-humerous.
Truck Pull Day!
Since we couldn't pull over the weekend, we decided to use our ME Squat day as a truck pull/strongman fiasco. It went something like this:
Start Time: 2200 hrs
Ambient Temperature: 6 degrees with a wind chill of -5
Participants: Joe, Troy, Garret, Pickup, 2 Sandbags, Me
We did 3 100ft go's forward pull, then 1 backwards drag with the blast straps.
Then we set up a few medleys and tried not to throw up...It very well could have happened.
It was a good experience, and we found out that backwards pulling will fry your quads to the point that your sprints look like waddles and your sandbag pickups are semi-humerous.
Monday-
Press today, I didn't feel very strong to start out, but felt like I got better as time went on. I think it may have something to do with the start time... 0930 could be a bit early for my body on monday morning.
OHP
135
185 x2 big strain
worked up to 265x1
I can't remember what else we did...just that it was the normal stuff and that I didn't feel very strong.
Press today, I didn't feel very strong to start out, but felt like I got better as time went on. I think it may have something to do with the start time... 0930 could be a bit early for my body on monday morning.
OHP
135
185 x2 big strain
worked up to 265x1
I can't remember what else we did...just that it was the normal stuff and that I didn't feel very strong.
Subscribe to:
Posts (Atom)