Monday
Press
Bench
135x5
185x5
225x5
235x5
265x3
295x6
Add slingshot
315x4
335x3
365x2
390x1
Press/Pull Ladder
135 OHP/BW Pullups
worked a ladder to 5 and back
Blast Strap Oblique Crunches
Neck
70x25x3
Short and sweet...I really wanted 7 on the 295 bench, but I guess you take what you can. That's not a calculated max PR, but it is a rep PR so I'll take it.
Out-Work
Monday, January 31, 2011
Sunday, January 30, 2011
Thursday, January 27, 2011
Thursday
Press
OHP
135x5x3
155x3
175x3
195x8 (247 PR!)
Reverse Band seated
225x5x5
Pullups
w/ L sit
BWx6x6
KB Tricep Ext
106x10x2
Blast Strap
Scarecrow x a lot
Curls x a lot
Core
Hanging Leg Raises
Neck 75x25x3
I did some log press but couldn't do any leg drive. That's disappointing, but what can you do...just need to keep the knee rehab going. I did manage to get 235 up on the log.
Press
OHP
135x5x3
155x3
175x3
195x8 (247 PR!)
Reverse Band seated
225x5x5
Pullups
w/ L sit
BWx6x6
KB Tricep Ext
106x10x2
Blast Strap
Scarecrow x a lot
Curls x a lot
Core
Hanging Leg Raises
Neck 75x25x3
I did some log press but couldn't do any leg drive. That's disappointing, but what can you do...just need to keep the knee rehab going. I did manage to get 235 up on the log.
Tuesday, January 25, 2011
Tuesday
Lower
Deadlift
135x10
225x5
315x5
405x3
455x3
510x8 (645)
Good Mornings
Cambered Bar
135x10
225x10x3
Bent Rows
275x5x3
275x11
Reverse Hyper
200x15x2
Tabata
25# Sledge
70# KB Snatch (Dumb)
Good day! I wasn't real happy with my deadlift. I wanted 10, but 8 will have to do. I've decided to start keeping track of where those reps would put me for a max and go for PRs that way. I need reps to shoot for and hopefully this will be less ambiguous than "Max Reps". The tabata suckata-ed today, I've been sick in the lungs for a few days and this didn't help. I need to get the intensity back in my training...it's going to start with getting my knee's back to normal.
Lower
Deadlift
135x10
225x5
315x5
405x3
455x3
510x8 (645)
Good Mornings
Cambered Bar
135x10
225x10x3
Bent Rows
275x5x3
275x11
Reverse Hyper
200x15x2
Tabata
25# Sledge
70# KB Snatch (Dumb)
Good day! I wasn't real happy with my deadlift. I wanted 10, but 8 will have to do. I've decided to start keeping track of where those reps would put me for a max and go for PRs that way. I need reps to shoot for and hopefully this will be less ambiguous than "Max Reps". The tabata suckata-ed today, I've been sick in the lungs for a few days and this didn't help. I need to get the intensity back in my training...it's going to start with getting my knee's back to normal.
Monday, January 24, 2011
Monday
Press
Bench
45x10
135x10
185x5
225x3
255x3
280x7
With Slingshot
315x5
335x2
365x2
385x1 (PR)
Rolling Bar hangs/pullups
Some
Blast Straps
Scarecrows/Bicep Curls
Some
Laying Tricep Ext
50x10x4
Hanging Leg Raises
Some
Not real happy with the bench. The slingshot felt good, but the regular press felt heavy at 225. I know it's because I've been a bit under the weather and my nutrition was pretty shitty today. All excuses that there is no excuse for. Looking forward to benching next week to see if I can break through. Deadlift tomorrow!
Press
Bench
45x10
135x10
185x5
225x3
255x3
280x7
With Slingshot
315x5
335x2
365x2
385x1 (PR)
Rolling Bar hangs/pullups
Some
Blast Straps
Scarecrows/Bicep Curls
Some
Laying Tricep Ext
50x10x4
Hanging Leg Raises
Some
Not real happy with the bench. The slingshot felt good, but the regular press felt heavy at 225. I know it's because I've been a bit under the weather and my nutrition was pretty shitty today. All excuses that there is no excuse for. Looking forward to benching next week to see if I can break through. Deadlift tomorrow!
Saturday, January 22, 2011
Catch up
It's just been a bit crazy these past few weeks. Lets see...here's a bit of a run down.
First I was de-loading. Before that I hit 575 on the box squat, and during de-load I did 240 on the Military press, not great, but it is what it is. Following the de-load I've just been following the plan. Not much to report, I'm still in the 8-10 range on most of my lifts, which is good. I did 480 for 10 on a day when 225 felt more like 522 and I was convinced that either Jesse's weights didn't weigh what they said, or I was losing my mind because the right side felt 25 pounds heavier than the left. I'll chalk it up to a moment of psychotic mental duress. Not much of a catch up, but whatever...
Today
Saturday
Squaterday
Squat
135x10x2
225x8
315x6
405x5
495x3
515x2
550x1 (PR?)
Deep squats
135x20x2
Bent Row
225x10x3
Core
weighted leg raise
35x10x3
Not bad, I trained at the campus rec with Sarah. I didn't get to Troy's this week which sucked, but I'll get out there soon I hope. My right knee has been giving me troubles, I tested push press on thursday and it was really buckling when I was pressing. I tried 135 today with my knee brace on and it felt pretty solid. Maybe I'll just have to keep that on during explosive press movements from here on until I can get the money to get it fixed, and the timing worked out.
It's just been a bit crazy these past few weeks. Lets see...here's a bit of a run down.
First I was de-loading. Before that I hit 575 on the box squat, and during de-load I did 240 on the Military press, not great, but it is what it is. Following the de-load I've just been following the plan. Not much to report, I'm still in the 8-10 range on most of my lifts, which is good. I did 480 for 10 on a day when 225 felt more like 522 and I was convinced that either Jesse's weights didn't weigh what they said, or I was losing my mind because the right side felt 25 pounds heavier than the left. I'll chalk it up to a moment of psychotic mental duress. Not much of a catch up, but whatever...
Today
Saturday
Squaterday
Squat
135x10x2
225x8
315x6
405x5
495x3
515x2
550x1 (PR?)
Deep squats
135x20x2
Bent Row
225x10x3
Core
weighted leg raise
35x10x3
Not bad, I trained at the campus rec with Sarah. I didn't get to Troy's this week which sucked, but I'll get out there soon I hope. My right knee has been giving me troubles, I tested push press on thursday and it was really buckling when I was pressing. I tried 135 today with my knee brace on and it felt pretty solid. Maybe I'll just have to keep that on during explosive press movements from here on until I can get the money to get it fixed, and the timing worked out.
Thursday, January 13, 2011
Tuesday, January 11, 2011
Tuesday
Lower/upper Deload
Clean
135x5
225x3
315x1
Deadlift
315x5
From Deficit
405x5x5
Bench
135x10
185x10
225x13
Stones
330x1x7
Core
Plank rotations
Windmills
Russian Twists
Not bad, I've been feeling like my training has been a bit lacking. I know I'm getting stronger, but I just don't have that kick that I'm used to having. Maybe it's because of my recent injuries, or that I don't really have a contest to train for in the near future, but I'm going to try to get that back. I'm tired of feeling like a sissy...
On a side note, I have no excuse for feeling like a sissy after watching this video. This may be the most gut wrenching video I've ever seen on facetube...or any video ever for that matter. I dare you to try to watch it without having your nuts jump up into your stomach...or for you females out there...having your ovaries tied in a knot.
Two words sum up my thoughts on this...the second is "That"
Lower/upper Deload
Clean
135x5
225x3
315x1
Deadlift
315x5
From Deficit
405x5x5
Bench
135x10
185x10
225x13
Stones
330x1x7
Core
Plank rotations
Windmills
Russian Twists
Not bad, I've been feeling like my training has been a bit lacking. I know I'm getting stronger, but I just don't have that kick that I'm used to having. Maybe it's because of my recent injuries, or that I don't really have a contest to train for in the near future, but I'm going to try to get that back. I'm tired of feeling like a sissy...
On a side note, I have no excuse for feeling like a sissy after watching this video. This may be the most gut wrenching video I've ever seen on facetube...or any video ever for that matter. I dare you to try to watch it without having your nuts jump up into your stomach...or for you females out there...having your ovaries tied in a knot.
Thursday, January 6, 2011
Thursday
Press
OHP
Strict
worked up to
160x5
180x3
200x7 (PR)
Bench
worked up to 315 w/ slingshot x8
then worked up by doubles to 375x2 Slingshot pr
Pullups
some
Blast Straps
Pushups
7chains x1
6chains x2
5chains x3
...
...
...
...
BWx8 (kind of...)
Med Ball Slams
Weighted Leg Raises
Grip
Neck
Not bad...still moving along.
Press
OHP
Strict
worked up to
160x5
180x3
200x7 (PR)
Bench
worked up to 315 w/ slingshot x8
then worked up by doubles to 375x2 Slingshot pr
Pullups
some
Blast Straps
Pushups
7chains x1
6chains x2
5chains x3
...
...
...
...
BWx8 (kind of...)
Med Ball Slams
Weighted Leg Raises
Grip
Neck
Not bad...still moving along.
Tuesday, January 4, 2011
Tuesday
Lower
Deadlift
135x5x2
225x5
315x5
405x3
475x3
525x7 (PR)
Squat
Cambered bar
135x5x2
225x8x3
315x8
(I don't know what was even on there, but this is close enough)
KB
Das Beast
Swings, Snatches, Cleans, Presses
Core
Weighted Leg Raises
30x10x4
Laughing at Mac, Corey, and Jesse...
2 hours
Grip
COC
1.5x5
2x5
2.5x10 Varsity
2.5x5 JV
Good day, I'm really sore from yesterday for some reason. I didn't feel like I did much tonight, but I guess on paper it looks better than it felt. I think tomorrow I may do some tabata conditioning just to get some of the kinks out.
The DL isn't a PR as far as calculated weight goes, but it is the most I've done with 525 I think.
Slowly but surely.
Lower
Deadlift
135x5x2
225x5
315x5
405x3
475x3
525x7 (PR)
Squat
Cambered bar
135x5x2
225x8x3
315x8
(I don't know what was even on there, but this is close enough)
KB
Das Beast
Swings, Snatches, Cleans, Presses
Core
Weighted Leg Raises
30x10x4
Laughing at Mac, Corey, and Jesse...
2 hours
Grip
COC
1.5x5
2x5
2.5x10 Varsity
2.5x5 JV
Good day, I'm really sore from yesterday for some reason. I didn't feel like I did much tonight, but I guess on paper it looks better than it felt. I think tomorrow I may do some tabata conditioning just to get some of the kinks out.
The DL isn't a PR as far as calculated weight goes, but it is the most I've done with 525 I think.
Slowly but surely.
Monday, January 3, 2011
Monday
Press
Bench
135x10
135x5
185x5
230x5
260x3
290x7 (PR)
Add Slingshot
315x8x3
315x5
Pullups
Rope
BWx5x6
Band Pull aparts
Russian Twists
A few TGUs
Weighted Leg Raise
Band Pull Downs
Bicep work
Felt good to be back in the gym after my down week. I am still not feeling the greatest, and 290 felt really heavy, but I did get a PR, and my shoulder didn't hurt...so bonus on both of those. Good to be back in the steel jungle.
Press
Bench
135x10
135x5
185x5
230x5
260x3
290x7 (PR)
Add Slingshot
315x8x3
315x5
Pullups
Rope
BWx5x6
Band Pull aparts
Russian Twists
A few TGUs
Weighted Leg Raise
Band Pull Downs
Bicep work
Felt good to be back in the gym after my down week. I am still not feeling the greatest, and 290 felt really heavy, but I did get a PR, and my shoulder didn't hurt...so bonus on both of those. Good to be back in the steel jungle.
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