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.

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.

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.

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!

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

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

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

Snifflin', Coughin', and Still Training to be a Motherfucker

I didn't die, I was in Europe

Manning the gate at Karlstjein Castle

Catch-up post: Was in Czech Republic for 2 weeks at the IPF worlds. Sarah lifted, she bombed out in the squat on depth and pretty much had the worst meet of her career. Only got her openers on bench and DL.  Otherwise, being at the meet all week was a great experience.  I learned a lot as a coach (I got to help out with most of the Canadian lifters) and met a lot of good peeps.
Trip was a good vacay, spent the first week at the meet in Plzen and the second week on vacay in Prague.


Nov 8/2011
Training room at IPF worlds (Plzen)

Deadlift-70kgX10, 105kgX5, 125kgX3, 180kgX3, 230kgX1, 250kgX1, 270kg(595)X1, 290kg(639)X1, 320(705)X1 (belt on for this lift only)

Front Squat-120kgX8, 130X8, 130X8, 140X8 (knees were screaming during these, likely due to still being tight and immobile from the long flight)

This was a good short sesh, it was in the "training room" and not the main warm-up room at the meet. It was a very small room with 2 ER racks and a full set of eleiko plates for each rack. Somthing that was pretty cool about it though, was that eleiko had 2 prototype bars in the rack for everyone to use and they were asking for feedback. One was a chromed bar (apparently they are considering going back to chrome so the bars don't rust) and the other appeared to just be a normal eleiko competition bar, I was unaware of what was different about it, but I will say this, the chrome bar was sharp, but not as sharp as the non-chrome one, otherwise they both felt awesome.


Thurs Nov 10/11
Training room in Plzen

Military-60kgX8, 65X3, 72.5kgX5, 80kgX5, 95kg(209)X7 (these felt pretty tough)

Bench press-70kgX8, 90kgX5, 120X5, 135X5 X5 sets (these were really fast, there was myself and 2 other lifters benching and the pace was quick)

Finished off in the "fitness room" in the hotel

Neutral grip chins-4 sets of 10
Rear delt raise-3 sets of 15

arms as per shelby starnes


Sat Nov 12th 2011
Training room Plzen

Squats-worked up to 5 sets of 5 @ 205kg (no belt)
Just got some work in, and then they started tearing down the training room as I was still training so I had to cut it short.

Finished in fitness room 4 sets of 10 hanging leg raise


Tues Nov 15th 2011
World Class Gym Prague (drop-in rate 500Kr = $30 wow!)

Box Jumps 3X3 to aprox 36"

Squat- 75kg X5, 105X5, 125X5, 182.5X4, X4, X4, X4, 207.5 X2, 207.5 X2, 227.5(502lbs) X2, 227.5(502lbs) X2, 227.5 X2, 185kg (407) X17 rep PR
No belt for all sets (cause I didn't take one with me)
This squat session felt great, all reps went up easy and hips and knees were feeling great

Back Ext-3 sets of 15 +15kg
Lying leg curl-3 sets of 15 (slow negative)
Leg ext-3 sets of 12 (slow tempo)

I expected this session to leave me sore for days, but it did not, likely due to the fact that we were walking about 5hrs per day on average. All the walking helped get the recovery underway.


Thurs Nov 17th/2011
World Class Expensive Gym Prague (Goddamn $30 drop-in)

Military-65kgX8, 80kg(175)X3, 87.5kg(193) X3, 100kg (220lbs) X8 this was a much better military session than the previous week, likley due to being more mobile and less stressed about the worlds meet

Incline Bench-82.5kgX5, 95kgX5, 110kgX5, X5, X5
CSR-4 sets of 12

Iso High row-2 sets of 12
Iso Chest press-2 sets of 12

Arms as per shelby starnes


Sun Nov 20/2011
UF gyms

Incline-135X10, 210X5, 240X3, 270X1, 300X1, 300X1, 300X1
This felt hard, the first couple days after travelling seems to fuck me up a bit.
FacepullsX20 after every set

Bent over Rows-225X10 X5 sets (these are starting to feel pretty good, getting good control on every rep and really feeling them in the lats)

DB Side raise-25X15 rest 40 sec 25X15 rest 40 sec 25X12 rest 45 sec 25X9

Arms as per shelby starnes


Tues Nov 22nd 2011

Box Jumps-4 set of 3 @39" (mixed in with warm-up sets of DL)

DL-225X8, 315X5, 405X3, 500X4, X4, X4, X4, 570X2, 570X2, 500X10

Front squat-225X5, 275X10, 315X10, 315X10

GHR- 2 sets of 15

Weighted sit-ups- 2 sets of 12 @ 25lbs behind head


Thurs Nov 24/2011

Military-135X8, 155X3, 185X5, 219X3, 235X5, 185X10
Chins- 4 sets of 8

DB Bench- 5 sets of 10 @ 100lbs (these felt good, shoulders felt good)

T-bar rows-50X8, 75X8, 100X8, 125X8, 150X8, X8 (1 sec squeeze at the top of each rep)


Sat Nov 26th 2011
Events (first sessionn at the new training spot "locker 8")

Log-warmed up to 255X3, 275X1, 295X1, 315X2, 315X2, 315X2

Yoke- (this yoke session was a bit of fuckshow and took way too long)
405X50', 585X50', 765X50', 865X50', 865X50' (last run started to feel pretty good)

Stones-a couple warm-ups, 320X3 to 56" X 4 sets, then a bunch of various loads to put stones away on top platforms.

Thick DB clean and press- a bunch of sets and reps at 125lbs

Flimsy Bar Squats

I decided to try out the new Texas Powerbar that I got Sarah for her birthday.  It's got nice sharp knurling but it's proven to be less than ideal for heavy squats.  I could be a bit spoiled by the York black oxide training bar that we normally squat with, its super stiff.

Tues Nov 1/2011

Box Jumps- 2 sets of 3 @ 39"

Squat-135X10, 225X8, 315X3, 405X1, 495X1,belt on now, 545X1, 570X1 PR, 405X16 (I thought I had 17 so I stopped but watching the video proved otherwise) 

All squats felt decent, I used a texas power bar and it will be the last time I squat with that bar. Super flimsy, caused alot of shaking and swinging on the decent, even after I tried to be very conservative with my movements.








GHR-3 sets of 12
Ab wheel-2 set of 15, 1 set +35lbs on back