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!
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