7/27/11

Press Day. Bar warmup (3x8 @ 45#), lots of foam rolling and work with the pain stick.


7 sets of 3 at 70# (higher than the math said but I'm supposed to progress each week. So, boom). All felt fast and awesome.

Assistance work - Crap, I'm forgetting. How did I not write this down?

Oy.

Sunday: Walked all over NYC in sandals. Killed my feet. Ate some chicken, spinach salad with feta, omelette, fruit, disgusting hot dog, had a sangria and the most delicious margarita ever. Plus a ton of water

Monday: Warmed up a lot. Legs felt fatigued/heavy (probably from deadlifts + walking)

Strength: Back Squat
Bar warmup (2x10)
115x3
140x3
170x3x8 (93% of 1RM) * all felt good and fast. Tipped forward on one but caught myself. Recovery between sets felt awesome.

Assistance work:
Superset: Ring rows, 1rsf/Ring Dips (mini band) 1rsf) - 10/5, 10/7, 10/4
Right shoulder felt tight on ring dips but in a good way, like it was stretching my pec really well.

5x10 KB swings. 3 with 1.5 pd, 2 with 2pd! Sweet.

Abwheel rollouts: Uh huh. 30.

DEADLIFTS.

Slept a lot last night, even though it was hot as hell in my house. Ate sushi, chips, and B&J's ice cream. Hmmmmmm.

Coffee, ground turkey, some sugar snap peas beforehand. Training @ 11am.

Warmed up with romanian deadlifts, empty bar, 135, 175, 190 (each x 3)

220x3x7
All successful, felt good and slower than last week but definitely not grinders. Had to be reminded a lot to keep the bar close to my legs.

Assistance:
Bulgarian split squats, 3x10 each leg (10#, 15#, 25#)
Single leg curls with foam roller, 3x12 each leg
Overhead press holds, 55#, 3x35sec

Cashout - planks, 35 sec front and back, 25 sec each side.

After, ate a burger with cheese, bacon, and no bun plus a few french fries. 

Then watched some amazingly strong people throw some huge weight around. Inspiring.

Row....Shh.

Snuck into the 6am for a partner row. Overslept though so didn't have coffee, didn't warm up, kill me now.

There were 3 of us so we did a 3K for time, switching off 500s. My splits were decent, not my best, but see above. Both were sub-2. Our total time was almost exactly 13 minutes, which is pretty awesome considering time spent switching out. Wanted to die after this was over, I hit a HUGE wall in the last 250. So, I need to do just a TEENSY bit more conditioning. Like a 4 minute something, once a week.

The first half of the first 500 was amazing. My split stayed at like, 1:34

Presses.

7/20/11

Extra time spent warming up the shoulder.

Press, 6x4 @ 90% of 1RM (65#)
*Mathematically this was the same weight as last week, so Jay said to move up if the first three sets were fast.

65, 65, 65, 70, 70, 70

The 65 didn't feel QUITE as light and fast as I wanted, but I got to go up in weight. Sweet. My 1RM max is bullshit, haha.

Assistance work:

A. Front Squat for stability, speed - 45# bar + 12kg KB on each side attached with rubber bands. Bizarre - felt like I was doing a moon bounce or something. Really fun though, surprisingly tough. (3x5)

B. Pendlay Row @ 65#, 3x12


C. Partner GH raises, 3x12. These were hard today.

Cash Out: 6 x 100ft farmer carries, 2pd kb/hand. This was easy. Awesome.

RECOVERY!

Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.

Warmup - 2x10 back squat, empty bar (plus assorted mobility work)

Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.

Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.

5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.

60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.

Starvingstarvingstarving last night.

The Best of Days Have Deadlifts

7/15/11 - Graston on the right shoulder.  Epic dinner. Epic sleep. All systems go.

7/16/11 - Breakfast of brisket, potatoes, coffee, etc.

DEADLIFT DAY.

Warmed up with shoulder exercises added in.
Strength:
Work sets @ 115, 165
6x5 @ 87% of 1RM - 210
*Still felt fast-ish, all were touch and go!

Assistance work:
Bulgarian Split squats, 3x10 (1st set, no weight; 2nd set, 10# plate; 3rd set, 12kg KB)
*left leg is weaker
OH hold, 45# bar, 3x35sec (easy)

Planks: 30sec in pushup position, 20 on right, 20 on left, 30 reverse (not awful)

Loved today. So happy with those deadlifts.

Pressing.

7/13/11

Probably not enough food leading up to today. Salmon/squash for breakfast, carnitas/veggies/guac for lunch.

Warmup: 3x8 press, 45# bar
*Was running late leaving work so didn't warm up my shoulder like I wanted to. Seemed to be okay during the workout though, although my rear delt felt icky all day. I think it is really aggravated by the laptop position. Not entirely sure what the solution to this would be though...

Strength: 6x5 Press, 87% of max (65#)
All sets felt fast and pretty easy. Recovery between sets was really good. I didn't keep track of how long I rested but it wasn't an inordinate length of time.

Assistance Work:
A: Banded Front Squats - 45# bar + light bands, 3x12
B: Pendlay Rows, 65#, 3x12 (had to work to get in the correct positioning with this. Damn you hamstrings).
*superset the above. 

C: 4x10, partner assisted glute ham raises. Um, this felt 1000% better than it did last week. Unbelieveable. Something is working.

Cashout: Farmer's Walk, 2pd KB/hand, 5 @ 60 ft (30ft each way, approx).
These felt awesome. Fast feet. Freaking love farmer carries.

Now I am eating a crapton of turkey and asparagus, and it is delicious.

Mondays are Squat Days.

Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.



Warmup: 3x10 backsquats, 45# barbell, mobility work.

Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.

Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.

Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)

Ab walkouts - 30.

Lifting at the Shore.

Friday, July 8th - 50 pushups, 3 minutes in the pushup plank position (homework!). Slightly tipsy during these, but hey, they got done.

Saturday: Deadlifts with Jen at the gym in Sea Isle (it reminded me of Average Joe's Gym from Dodgeball).

Warmup:

KB snatch, 3x5 each side (we used a light kettlebell to get our blood moving. I think it was 25#)

Deadlifts, 6x5 @ 85% of 1RM (205# for me)

So - the plates were smaller than what we were used to which meant we spent some time getting our setup organized. Pulling from the floor was too low so we set up steps underneath the plates but realized that our lower backs were not in optimal position (pulling too much since our hips weren't low? It was weird) So we actually called it at 5 sets since we were both getting very fatigued in bad places and didn't want to blow a disc.

Funny note: Guy across from me deadlifting 95# on the curl bar. Odd.

Assistance Work:

Supersetted - A: Decline Pushups (we used strict pushups) 9,8,7 with B: Bulgarian Split Squats with a 20# dumbbell, 3x12 each leg

Supersetted - A: single leg curls on a foam roller (we had to use a step), 3x12 with B: band pressdowns - we had to use the tricep pulldown with 40# of resistance

cashout: Plank pressups, 3x12/side

This was EXHAUSTING.

Squattus Maximus

7/8
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)

Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)

A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#

1RSF= 1 rep shy of failure

50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.

My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.

Fourth of July and other stories.

Holiday weekend. 90% solid eating. I ate a s'more, in front of a roaring fire on a dock next to the lake under more stars than I've ever seen before Worth it.
7/6
6x5 press at 85% of max (60#)
3x12 band resistance front squats (30# bar + 2 mini bands, too easy)
Superset with 3x12 pendlag rows, 45# bar

3x30 sec overhead hold, 45# bar
Superset with 3x12 partner assisted glute ham raises

Saturday.

Breakfast at Honey's:
Omelette with brisket, onions and spinach. Side of bacon and fruit. Coffee.

It's been a week.

Yesterday: Didn't eat enough. Leftover chicken and sauerkraut for breakfast. 3 of Erin's protein bars, so now we're considering these not allowed. They are waaaaaay too good. Dinner was late (8pm). Spinach, salmon, avocado, onions, artichokes with lemon vinaigrette.

Training yesterday.

Rest Day. Did some heavy cleans with EK in the garage (up to 115#). It was hard.

Training today (6am): 1RM deadlift
*in the basement with Jen, coffee beforehand. Also, 7 hours of sleep?

115, 135, 155, 185, 205, 225, 245, 260F, 255F

I liked my progression here as far as work sets. Weird to lift basically alone. Sometimes I need music at least. Looking forward to getting these back up to where they should be (300ish). Doing a lot of metcons over the past couple months has definitely made my strength suffer. Well, there you have it! BASELINES ESTABLISHED.