Thurs Dec 29/11
Military-135X8, 190X5, 215X3, 240X1 (Presc reps only)
Band pull aparts- 3 sets of 25
Push Press-255X2, 255X2, 255X2, 255X2, 225X6
(All overhead pressing was feeling pretty tough, triceps are still pretty blasted from heavy ab wheel on tues)
Pendlay rows-205X10, 225X10, 225X10, 225X10, 225X10 (Elbow/biceps tendonitis flaring up a bit, added straps to get the work in)
DB Bench- 90X10, 100X10, 100X10, 100X10, 100X10 (all sets paused each rep at the bottom)
Face pulls- 5 sets of 20
Rower-500mX1:27.7 rest 3mins, 250m X41.6
Session wasn't awesome, but I got all the work in.
One of my Xmass presents this year was the book "I am Ozzy". Autobiography of Ozzy Osbourne. Its absolutely hilarious. I usually end up reading a few pages and then stopping to wipe the tears because I'm laughing my ass off. A very entertaining read.
Friday, December 30, 2011
Wednesday, December 28, 2011
Xmass Holiday Recap
No training to speak of from last weekend (dec 17th & 18th),I attended a training seminar, did a lot tech work with a broomstick and did some clean and jerks at lunch time, worked up to 300X1 (probly the best and easiest clean I've ever performed on a barbell, full squat clean. The jerk was cake)
Tues Dec 20/2011
Deload
Box jumps- 3X3 @39"
Squat- (I had a lot of trouble getting under the bar, shoulder were pretty hot from snatch tech practice on the weekend)
135X5, 225X5, 315X5, 405X5
Ghr-5 sets of 12
Pulldown abs- 5 sets of 10 @ 120
Extra mob work for shoulders and neck
Thurs Dec 22/2011
Feelgood shoulders warm-up
Military-135X8, 175X3, 200X3, 225X3
Chins- 3 sets of 10
Last set of military led into first set of push press (cleaned from floor)
245X2, 255X1, 275X1, 300Xfail.
Pedlay rows-205X10 X5sets
DB bench- 75X10, 90X10, 90X10, 100X10, 120X9 (used a deadstop pause in the bottom of each rep and was focused on smooth slow reps, mostly due to having hot shoulders and not wantng to further irritate them)
Face pulls X20 after each set of press
250m row-39.9, 41.0, 41.1, rest 3 mins between sets.
Tues Dec 20/2011
Deload
Box jumps- 3X3 @39"
Squat- (I had a lot of trouble getting under the bar, shoulder were pretty hot from snatch tech practice on the weekend)
135X5, 225X5, 315X5, 405X5
Ghr-5 sets of 12
Pulldown abs- 5 sets of 10 @ 120
Extra mob work for shoulders and neck
Thurs Dec 22/2011
Feelgood shoulders warm-up
Military-135X8, 175X3, 200X3, 225X3
Chins- 3 sets of 10
Last set of military led into first set of push press (cleaned from floor)
245X2, 255X1, 275X1, 300Xfail.
Pedlay rows-205X10 X5sets
DB bench- 75X10, 90X10, 90X10, 100X10, 120X9 (used a deadstop pause in the bottom of each rep and was focused on smooth slow reps, mostly due to having hot shoulders and not wantng to further irritate them)
Face pulls X20 after each set of press
250m row-39.9, 41.0, 41.1, rest 3 mins between sets.
Sat Dec 24th 2011
Squats-135X8, 225X5, 315X3, 405X1, added belt 495X1, 535X1, 575X1, 600X1 This went up better than I expected. I was still pretty grizzled in the hips and low back from our staff xmass football party the night before, and actually worried the whole sessions would have to be scrapped as I limped around the house all mornining but it came together in the squat rack.
Bench press with slingshot- 225X3, 315X3, 365X1, 405X1, 415X1, 425X1 All reps were nice and easy, just having some fun trying out the slingshot I got for my birthday.
Deadlift- 225X5, 315X3, 405X2, 495X1, 585X1 That was all that was going to go today, all reps were putting a lot of pressure right at the SI and hips loaded 675 on the bar and it was clear that I was not going to pull anything worthwhile today. Just taking the slack out of the bar felt like crap.
Monday Dec 26th 2011
Yoke/farmers medley- worked up to 765 yoke X50' and 300 farmers X50', speed was good.
Squats-135X8, 225X5, 315X3, 405X1, added belt 495X1, 535X1, 575X1, 600X1 This went up better than I expected. I was still pretty grizzled in the hips and low back from our staff xmass football party the night before, and actually worried the whole sessions would have to be scrapped as I limped around the house all mornining but it came together in the squat rack.
Bench press with slingshot- 225X3, 315X3, 365X1, 405X1, 415X1, 425X1 All reps were nice and easy, just having some fun trying out the slingshot I got for my birthday.
Deadlift- 225X5, 315X3, 405X2, 495X1, 585X1 That was all that was going to go today, all reps were putting a lot of pressure right at the SI and hips loaded 675 on the bar and it was clear that I was not going to pull anything worthwhile today. Just taking the slack out of the bar felt like crap.
Monday Dec 26th 2011
Yoke/farmers medley- worked up to 765 yoke X50' and 300 farmers X50', speed was good.
Tues Dec 27th 2011
DL-225X8, 315X5, 405X3, 520X4, 520X4, 520X4, 520X4, 590X2, 660X2, 660X2, 520X8 (all sets no belt, second set at 660 was work)
Front squat-225X10, 275X10, 275X10, 315X8
AB wheel- 4 sets of 10 w/ 70lbs of bumpers on back (this was hard as fuck on the shoulders and triceps but abs are also mangled)
Additional stretching for hams and heel chords.
DL-225X8, 315X5, 405X3, 520X4, 520X4, 520X4, 520X4, 590X2, 660X2, 660X2, 520X8 (all sets no belt, second set at 660 was work)
Front squat-225X10, 275X10, 275X10, 315X8
AB wheel- 4 sets of 10 w/ 70lbs of bumpers on back (this was hard as fuck on the shoulders and triceps but abs are also mangled)
Additional stretching for hams and heel chords.
That's a huge recap on paper (or online text), but it doesn't feel like I did much across the span of the week leading into xmass.
Now that winter is finally here, we had our first brush with the ditch this morning. Sarah was backing out of the driveway and the deep snow near the end of the drive pulled her into the ditch a wee bit. No big deal, we couldnt get it loose with my 2 wheel drive truck so we called the local tow company. Much to my suprise, they told us that since out road wasn't plowed yet they couldn't make it in to help us. (even though cars were driving past us the whole time we were out there) They truly sucked a hard dick. My buddy stopped by with his 4x4 and pulled us out in about 45 seconds. Too bad for the tow company.
This song is dedicated to the local tow company that sucked the high hard one today. Good job mates!
Thursday, December 15, 2011
Putting in the work
Tues Dec 13/11
Box Jumps 30" box + 24lbs 3x3
Squat-225X8, 315X5, 420X4, 420X4, 420X4, 420X4, 480X2, 535X2, 540X2 (belt on for 540 set), 420X10
Hips and low back felt awesome, hitting depth felt like breathing, and no matter what happened I was fast out of the hole.
GHR-4 sets of 12
Weighted sit-ups- +25lbs behind neck 4X10
Good sesh
Box Jumps 30" box + 24lbs 3x3
Squat-225X8, 315X5, 420X4, 420X4, 420X4, 420X4, 480X2, 535X2, 540X2 (belt on for 540 set), 420X10
Hips and low back felt awesome, hitting depth felt like breathing, and no matter what happened I was fast out of the hole.
GHR-4 sets of 12
Weighted sit-ups- +25lbs behind neck 4X10
Good sesh
Wednesday, December 7, 2011
Explicit Content
Sat Dec 3rd
Events
Farmers/sled drag warm-up- a few sets of 50' farmers-50 sled drags, all sets were very light.
DE Log- worked up to 3X3 @ 255
Farmers-200X50', 250X50', 300X50', 350X50'
Stones-3X5 @ 300 to 56" (one motion kind of came about on its own in attempt to be very fast)
Took a hard shot on the chin, while attempting to touch and go my stone set. Wish I had it on video. Chin was mangled, had a nice purple golf ball on it for a couple days.
Tire- 3 sets of 5 flips
Sunday Dec 4th 2011
Bench press- 135X10, 185X5, 225X5, 275X5, 315X3, 335X1, 350X1, 4 sets of 2 @ 320lbs
Face pulls- set of 20 after each set of bench
DB Row- 5 sets of 15/arm @ 120, short rest periods, focus on feeling lats instead of just heaving reps
Turkish Get-ups
1 Arm DB Strict press- 60X8/arm, 75X8/arm, 85X8/arm, 100X6/arm
Arms as per shelby starnes
Tues Dec 6/2011
Box Jumps- 2 sets of 3
Deadlift-135X8, 225X8, 315X3, 405X3, 510X4 X4 sets, 580X2 (these felt awesome), 650X2, X2 Both top sets were work but felt pretty decent.
Front Squats- 225X5, 315X5, 365X4, 405X3
DB side bends-150X13/side X 2 sets
Good heavy session
Events
Farmers/sled drag warm-up- a few sets of 50' farmers-50 sled drags, all sets were very light.
DE Log- worked up to 3X3 @ 255
Farmers-200X50', 250X50', 300X50', 350X50'
Stones-3X5 @ 300 to 56" (one motion kind of came about on its own in attempt to be very fast)
Took a hard shot on the chin, while attempting to touch and go my stone set. Wish I had it on video. Chin was mangled, had a nice purple golf ball on it for a couple days.
Tire- 3 sets of 5 flips
Sunday Dec 4th 2011
Bench press- 135X10, 185X5, 225X5, 275X5, 315X3, 335X1, 350X1, 4 sets of 2 @ 320lbs
Face pulls- set of 20 after each set of bench
DB Row- 5 sets of 15/arm @ 120, short rest periods, focus on feeling lats instead of just heaving reps
Turkish Get-ups
1 Arm DB Strict press- 60X8/arm, 75X8/arm, 85X8/arm, 100X6/arm
Arms as per shelby starnes
Tues Dec 6/2011
Box Jumps- 2 sets of 3
Deadlift-135X8, 225X8, 315X3, 405X3, 510X4 X4 sets, 580X2 (these felt awesome), 650X2, X2 Both top sets were work but felt pretty decent.
Front Squats- 225X5, 315X5, 365X4, 405X3
DB side bends-150X13/side X 2 sets
Good heavy session
Friday, December 2, 2011
Snifflin', Coughin', and Still Training to be a Motherfucker
Tues Nov 29/11
Kneeling jumps- 3X3
Squat-135X10, 225X8, 315X4, 415X4, X4, X4, X4, 470X2, 525X2, 525X1, 405X1
I utilized "the nothing" template for acc this day. Still recovering from a nasty cough/lung butter type sickness, and it was at its peak for this session, just got my squats in and went home. All reps and all sets were tough. (forgot my shoes and belt at home so squatted in tennis shoes and no belt)
Thurs Dec 1/2011
Military (sched deload)- 135X5 X3 sets
DB Bench-120X8, 120X10, 120X10, 120X6, 120X8
Pendlay rows-135X10, 185X10, 185X10, 185X10, 185X10 These were pretty tough, doing it strict with a stop at the bottom made the exercise difficult, but my low back didn't blow up like it does with reg BB rows.
Ab wheel- +35lbs X15, +60lbs X10
250m row-40.3
Kneeling jumps- 3X3
Squat-135X10, 225X8, 315X4, 415X4, X4, X4, X4, 470X2, 525X2, 525X1, 405X1
I utilized "the nothing" template for acc this day. Still recovering from a nasty cough/lung butter type sickness, and it was at its peak for this session, just got my squats in and went home. All reps and all sets were tough. (forgot my shoes and belt at home so squatted in tennis shoes and no belt)
Thurs Dec 1/2011
Military (sched deload)- 135X5 X3 sets
DB Bench-120X8, 120X10, 120X10, 120X6, 120X8
Pendlay rows-135X10, 185X10, 185X10, 185X10, 185X10 These were pretty tough, doing it strict with a stop at the bottom made the exercise difficult, but my low back didn't blow up like it does with reg BB rows.
Ab wheel- +35lbs X15, +60lbs X10
250m row-40.3
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