Archive for March, 2011

Monday, March 28, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups x 10.
Shoulder Circuit x 10 @ 5lbs.

Reverse Band Incline Press (purple bands) 2 x 5 @ 135, 5 @ 225, 3 @ 275, 3 @ 315, 5 @ 365, 10 @ 315 – this was a nice movement for a change. I could really feel it hammer the triceps towards lockout when the bands weren’t assisting very much.

One Arm DB Row 10, 5, 5 @ 170lbs – this was killer. I have done multiple high rep sets at 150 but this was a massive step up. It was very tough to hold onto the DB especially if you didn’t grab it in the right spot initially.

a1) DB Bench Press 2 x 12 @ 100lbs – very easy. Actually did these as speed reps basically.
a2) Cable Seated Row 3 x 12 @ 200lbs

b1) BB Curl 20 @ 45lbs, BB Reverse Curl 20 @ 45lbs
b2) Face Pulls with Rope 2 x 15
b3) Band Pushdowns 2 x 15

Solid session tonight. Left shoulder has been bothering me a little lately so we will see what happens as the week goes on.

Wednesday, March 30, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic Warm-up.
Scap Floor Slides x 10.

Box Jumps 5 @ 37.5″, 2 x 5 @ 40.75″ – all sets felt pretty good.

Squats 5 @ 135, 5 @ 225, 3 @ 315, 1 @ 405 (belt), 3 x 5 @ 455 (belt) – sets were nice and solid but my legs felt super heavy. Just felt tired but the weight went up pretty well.

SSB GM 8 @ 185, 8 @ 205, 8 @ 225
Sit-ups with plate Behind Head 3 x 10 @ 35lbs
Pullthroughs 3 x 10 @ stack

Solid workout although I had to drag myself through it. I have had a brutal cough for the last week and I have been sleeping pretty poorly as a result. Oh well, training must go on!

Training Log – Event Day

Posted: March 28, 2011 in Uncategorized
Saturday, March 26, 2011 @ SAS

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

Log Press (one clean + press for reps) 6 @ 135, 3 @ 175, 3 @ 220, 3 x 3 @ 270 – pretty good leg drive here. Stability at the top still needs a little work but it is coming along.

Farmer’s Walk (75 foot course) – Tank Farmer’s

150 feet @ 270lbs – solid run. Turn needs some work but walk felt solid.
200 feet @ 270lbs – better than the first run. Continued at end of course and carried implements back to storage. Grip felt solid.

DL Hold in Rack

30ish seconds @ 585 lbs
60 seconds @ 585 lbs

Nothing too insane here. Having the weight on a bar in fron tof you really puts the strain on the back compared to a side handle set-up. Just did this to get a feel for it before Trenton, almost forgot how much this event sucks, haha.

Training Log

Posted: March 24, 2011 in Uncategorized
Thursday, March 24, 2011 @ SAS

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

Box Jumps 3 x 3 @ 37.5″

Military Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 245 as working max.
5 @ 95, 5 @ 135, 5 @ 185, 3 @ 210, 3 @ 235 – pretty solid.

DL 5 @ 225, 3 @ 315, 2 @ 405, 2 x 5 @ 485, 2 x 2 @ 550 (belt), 10 @ 485 (touch and go) – the 550 sets were about as slow as I have ever moved that weight, haha. I think the first time I pulled 550 it was lightning fast compared to those sets.

a1) Front Squat 3 x 5 @ 275
a2) Neutral Grip Chins 2 x 8

Band Ab Pulldowns 3 x 15 @ blue band.

Decent session today. Need to be careful with upper body volume because it just tears this crap out of my shoulder and biceps tendon. Even if the work is light, when I do too much, I know about it for a week.

Monday, March 21, 2011 @ Goodlife Mt. Pearl

Ended up missing a session last week. went to the gym I use when home and it was out of business, unfortunate but no surprise. This place was huge and the most people I ever saw in there was about 5 people, haha.

SMR – med ball roll for thoracic and lats.
Scap Floor Slides x 10.
Scap Push-ups x 10.
Shoulder Circuit 10 @ 5lbs

Bench Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 1 @ 315, 1 @ 365, 10 @ 275 – not a bad effort. Rushed through my sets in a crowded gym and the bar was thinner than a pencil, haha.

CSR 3 x 12 @ 295lbs – same machine as I have at my gym. Greasy, greasy grips though.

a1) Seated Row with Rope 3 x 12 @ 180lbs
a2) DB Steep Incline Press 12 @ 80lbs, 12 @ 90lbs – nice and solid. Very nice DBs actually.

b1) DB Rear Delt Raise 2 x 15 @ 17.5lbs
b2) DB Hammer Curls 2 x 15 @ 25lbs
b3) Triceps Pushdowns 2 x 15

This entire workout went by really quickly. I just wanted to get out of there, it was packed, there was no equipment and it was hot as hell in there.

I rarely workout in commercial gyms but every time I do I am very grateful to have my own gym to train in. This place was huge, had over 100 cardio machines, lots of selectorized weight training machines and a total of 2 BARBELLS. One in the squat rack and one on the bench press. The free weight area was packed with people and no one seemed to have any concept of sharing equipment. This is completely foreign to me….In my gym, I often train groups of 20-40 kids with 4 racks, bands and lots of plate weight. All these idiots couldn’t be bothered to step outside the box a little and make this space work for them (and others) instead of being d-bags and hogging equipment and not letting people work in with them. Grow up, learn some alternative exercises and share, people.

I’m out.

Tuesday, March 15, 2011 @ SAS

Prowler – 40 yard Course

6 x 40 yards @ sled + 140lbs – alternating low and high handles
1 x 80 yards @ sled + 140lbs – low then high handles

This was all completed in 10 minutes. Nothing insane but since the weather was nice I decided I might as well start with the prowler conditioning work. Didn’t push it too hard today but the last 80 yard run still made my legs whobbly!

Monday, March 14, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups x 10.
Shoulder Circuit x 10 @ 5lbs.

Made some changes to my template. Going back to more of an upper lower split now so that I can put more energy into events day. Also, I was getting bored with my current set-up so a change was needed.

Fat Bar Incline Press 2 x 5 @ 165, 5 @ 215, 3 @ 255, 5 @ 305 – solid work here. Triceps are a little taxed from yesterdays log so I’m happy with this for now.

One Arm DB Row 10 @ 150, 12 @ 160, 20 @ 150 – grip didn’t feel great tonight but I got the work in.

a1) DB Bench Press 2 x 12, 8 @ 100lbs – weight didn’t feel heavy, triceps just quit on last set.
a2) Cable Seated Row 3 x 12 @ 220lbs

b1) DB Hammer Curls 2 x 10 @ 50lbs
b2) Face Pulls with Rope 2 x 15
b3) Band Pushdowns 2 x 20

Solid workout tonight. Feels good to be on a bit of a different set-up. Huge upper body pump tonight, that’s for sure!

Sunday, March 13, 2011 @ SAS

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

Log Press (one clean + press for reps, no belt) 6 @ 135, 3 @ 175, 3 @ 220, 3 x 3 @ 250, 3 @ 270 – this felt pretty good. Feels good to get back to doing some true dynamic work and focusing on explosive leg drive.

Was planning on doing some farmers but my shins are still killing me. Not good at all.

Trap Bar DL – worked up to 5 plates and my shins, knees and hips were feeling like I am 90 years old. Changed gears and decided to do something about this situation.

a1) Calf Raise Walk 3 x length of room
a2) Toe Up Walk 3 x length of room
a3) Band Ab Pulldown to Front + High Band Sidebend 3 x 12 + 12 @ green band

b1) Pec Stretch on Pec Dec 2 x 1 minute
b2) Band Lat Pulldown Stretch 2 x 1 minute
b3) Stick SMR on Calves 2 sets
b4) Calf Stretch 2 x 1 minute

I don’t like having to change plans like this, especially on event day, but I need to deal with this issue and not keep making it worse. I should be good for moving events next week and will continue to do rehab so that this doesn’t kill me all season.