Archive for September, 2010

Training Log

Posted: September 30, 2010 in Uncategorized
Wednesday, September 29, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Simple six.

a1) Box Jumps 5 x 3 working up to a final triple at about 40″ – feel pretty good about this at this point. Last jump at 40″ was the best.
a2) Standing DB Press 10 @ 50lbs, 10 @ 60lbs, 10 @ 70lbs, 10 @ 80lbs – fine once I got into position. Feeling better each and every day.

SSB GM 12 @ 135, 12 @ 155, 12 @ 175 – not very tough, just wanted to get some work in for the posterior chain.

b1) CSR 3 x 12 @ 175 – nothing insane here, just getting some upper back work in.
b2) Pec Fly Machine 3 x 12 @ 130 – this was really easy but I still think it will make me very sore. I never do this kind of stuff.

Prowler – 40 yard course, sled + 140lbs

2 x 120 yards – low, high, high

Both of these runs were great. I didn’t slow down at all on the first triple only slowed on the last 10 yards on the 2nd triple. This is the best I have ever done with two triples in one session. Feeling good.

Good session tonight. Didn’t work the lower body too hard but did get some explosive work, pchain and upper body rep work done, plus conditioning.

Onward and upward.


Training Log

Posted: September 28, 2010 in Uncategorized

Monday, September 27, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

Tried Log Press but it wasn’t feeling good on the wrists.

Tried Trap Bar DL but even with straps it wasn’t good on the wrists.

Was feeling kinda discouraged at this point and started thinking about the comp in 2 weeks. Luckily I snapped out of it and realized I don’t need to practice these events, just go in strong and conditioned. The mind will take care of the rest.

Actual Workout:

SSB Squat from Pins (set height to simulate a Car DL ROM) 5 @ 1 plate + 3 jumps, 5 @ 2 plates + 3 jumps, 5 @ 3 plates + 3 jumps, 5 @ 4 Plates (belt), 5 @ 5 plates (belt) – this was pretty good and hit the legs and back pretty hard, harder than I expected with this weight.

Standing DB Shoulder Press 15 @ 40lbs, 15 @ 50lbs, 15 @ 60lbs – hurt the wrists a little but I could work through it pretty easily.

SSB Squat – no hands – 8 @ 2 plates, 8 @ 2.5 plates, 8 @ 3 plates – great work for the torso.

CSR 12 @ 175lbs, 12 @ 190lbs, 12 @ 205lbs – just trying to get some back work in.

a1) Weighted Sit-ups with plate behind head 2 x 12 @ 35lbs – best these have ever felt.
a2) Back Extensions 2 x 12 @ bw

Training Log

Posted: September 24, 2010 in Uncategorized

Thursday, September 23, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Simple six.

Wanted to try out my wrist/hand today. Planned to go light and stuck with the plan.

a1) Standing DB Press 15 @ 30, 15 @ 40, 15 @ 50 – not too bad on the wrist at all.
a2) Body Row 3 x 10 – could feel it in my hands but not too bad and went away after the set.
a3) GHR 3 x 10 – will work these in and add a band soon because my machine is too easy.

b1) Bulgarian Squat 10 @ bw, 2 x 10 @ 25lbs – felt good to open up the hip flexors.
b2) Band Pushdowns 3 x 20
b3) DB Curls 15 @ 15, 15 @ 25, 15 @ 35 – could feel my hand/wrist on the heavier set but nothing too bad.
b4) Band Face Pulls 3 x 20

Leg Raises on Swiss Ball 2 x 20

Nothing insane tonight, just some accessories and testing out my hand/wrist. I will see how it reacts in the next day or so and go from there. I am optimistic and hope to hit some light log on the weekend.

Training Log

Posted: September 23, 2010 in Uncategorized

Wednesday, September 22, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

No belt today.

Kneeling Jumps 3 x 3

Pin Suspended SSB GM 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 365 – this last set was actually pretty difficult.

Front Squat 5 @ 135, 10 @ 225, 8 @ 275, 6 @ 315 – these felt great tonight.

Low Cable Sidebends with Spud Strap around forearm 3 x 12 – I did them in this fashion to protect my hands but I liked the feel of them better than using a handle. I will put these into my regular rotation.

One Leg Back Extension 2 x 8 each leg

Solid workout tonight. My hands are starting to feel a lot better so I will try some light upper body training tomorrow. I will take it easy to see how I react to the loading and then progress from there.

Onward and upward.

Training Log

Posted: September 22, 2010 in Uncategorized

Tuesday, September 21, 2010 @ SAS

Prowler – 40 yard runs, sled + 140lbs

25 yards – warm-up.
2 x 120 yards – high handles only.
25 yards – cool down.

My wrist is still not good enough to support pushing on the low handles. I will continue doing what I can.

Training Log

Posted: September 21, 2010 in Uncategorized

Monday, September 20, 2010 @ SAS

SMR – pvc, stick, lax ball.
Dynamic warm-up.

No belt today.

Modified workout to allow my wrists/hands to recover from damage to my ulnar nerve in DVille.

SSB Squat 5 @ 135 + 5 jumps, 5 @ 225 + 5 jumps, 5 @ 315 + 5 jumps, 5 @ 405 – very solid set. Maybe should have gone up another weight jump.

SSB Squat with No Hands on Bar 3 x 10 @ 275 – really blasts the entire torso.

a1) Ab Pulldowns with Spud Strap 3 x 15 @ 120lbs
a2) Back Extensions 3 x 12 @ bw

Decent session tonight. It is kinda frustrating to have to modify things after a motivating competition like DVille. Right now my focus is to keep improving my lower body and torso strength plus conditioning leading into Octoberfest and do what I can with upper body movements without making my injury any worse. This way I will be more than fine. I don’t need to worry about practicing the events too much as they are pretty stock and I will be fine as long as my strength and conditioning is on par.

Training Log

Posted: September 16, 2010 in Uncategorized
I will post a recap of Dville soon. I have the write up done just need to get to the videos.

Taking a bit of a rest weeka dn allowing my hands/wrists to recover.

Wednesday, September 15, 2010 @ SAS

Prowler – 40 yard course, sled + 140lbs

5 x 80 yards – all high handles.

I only used the high handle tonight because my wrists couldn’t support me on the low ones. Just getting some work in.