Today was a scheduled rest day and I did my best to make sure I didn't do anything to screw up my training plan for the upcoming week. This was easier said than done since I was at a Powerlifting Cert. where there were guys putting up big weight everywhere you looked!
AM: Light recovery run - about 2 miles
10 sets of bench press @ light-moderate weight
- About 8 sets of 3 reps @ 135#
- 2 sets of 3 with 185#
- 2 sets of 2 reps @ 185# + 40# of chains
- 1 set of 1 rep @ 225
- 1 set of 1 rep @ 235
Felt pretty good about these numbers since I have not been benching at all over the past year. Only the last few weeks have I been doing some close bench press work.
Was not too disappointed to put up 235. I think I could have done more but I definitely lifted my butt off the bench toward the end of that lift so, need to fix that before going up in weight.
The best thing though is that by refining my technique, this exercise no longer kills my shoulder!!!
Monday, August 27, 2012
Saturday, August 25, 2012
Saturday August 25th, 2012
A. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 3 minutes.
- 185, 195, 205, 205, 205
B. For Time of the following:
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
- Time 5:42
Then CF Powerlifting cert. Some squats and Deadlifts at moderate weight and TONS of posterior chain assistance work. Glad I didn't push things by trying for a max rep deadlift. Didn't want to screw my programming for the entire week.
- 185, 195, 205, 205, 205
B. For Time of the following:
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
- Time 5:42
Then CF Powerlifting cert. Some squats and Deadlifts at moderate weight and TONS of posterior chain assistance work. Glad I didn't push things by trying for a max rep deadlift. Didn't want to screw my programming for the entire week.
Friday August 24th, 2012
Pretty good day today overall. Felt good and form was dialed in.
A. Front Squat @ 20x1, 2-3 reps x 5 sets, rest 3 minutes
- 205 x 3, 210 x 3, 215 x 3, 215 x 3 , 220 x 2
B1. High Hang Squat Snatch Cluster, 1.1.1 x 5 sets, rest 1 minute
- 115, 125, 135, 135, 145
B2. Muscle Up Cluster, 1.1.1.1.1.1 x 5 sets, rest 1 minute.
- No misses. Admittedly, I had to pause a few seconds between reps the last few sets. These did get tough.
C1. Front Rack Walking Lunges @ 10x1, 5 each/leg x 3 sets, rest 1:30
- 115, 135, 155
C2. Back extensions drop set, 4.4.4 x 3 sets, rest 1:30
- All sets done wuth 30, 25, 15
D. Barbell step ups x 8-10 each leg x 3 sets, rest 1:30
- 75, 85, 95
A. Front Squat @ 20x1, 2-3 reps x 5 sets, rest 3 minutes
- 205 x 3, 210 x 3, 215 x 3, 215 x 3 , 220 x 2
B1. High Hang Squat Snatch Cluster, 1.1.1 x 5 sets, rest 1 minute
- 115, 125, 135, 135, 145
B2. Muscle Up Cluster, 1.1.1.1.1.1 x 5 sets, rest 1 minute.
- No misses. Admittedly, I had to pause a few seconds between reps the last few sets. These did get tough.
C1. Front Rack Walking Lunges @ 10x1, 5 each/leg x 3 sets, rest 1:30
- 115, 135, 155
C2. Back extensions drop set, 4.4.4 x 3 sets, rest 1:30
- All sets done wuth 30, 25, 15
D. Barbell step ups x 8-10 each leg x 3 sets, rest 1:30
- 75, 85, 95
Wednesday, August 22, 2012
Wednesday August 22nd, 2012
Another delicious serving of humble pie!! This workout hit my biggest weakness and also something that used to be a strength but is now a huge area of weakness (deadlifts).
A. Power Clean Cluster 1.1.1.1.1.1.1.1.1.1 x 3 sets
- 1st set = 165, 2nd set = 175, 3rd set = 185
- These felt really good actually and I definitely could have gone a bit heavier. Just the same, it's better that I used manageable weight and kept the form tight.
B1. Deadlift Cluster 1.1.1
- These sucked. Had a really hard time keeping my back angle constant through the first part of the lift. 325 felt like 375. Don't know if these were harder because I could not use the bounce from touch 'n go reps??
- Weights used: 295,305,315,325,325
B2. HSPU Cluster 1.1.1.1.1.1
- These double sucked!!First 3 singles felt relatively OK. Then hit a wall and had to take extra rest to get through my sets. Also did not do full ROM. I had to use a 10# Bumper. I just really need to practice these a whole lot more.
C1. GHD Raise Drop sets 4.4.4 x 3 sets
- First 2 sets @ 25,20,15. Last set @ 20,15,10. I felt a little sloppy on these today.
C2. Strict Press AMRAP @ 95# x 3 sets
- 12 reps on each set. That's it....12 stinkin' reps!! No wonder I can't do HSPU's!! Right shoulder definitely felt a little impinged today. Probably have some small tears and need to work some more P.T.
A. Power Clean Cluster 1.1.1.1.1.1.1.1.1.1 x 3 sets
- 1st set = 165, 2nd set = 175, 3rd set = 185
- These felt really good actually and I definitely could have gone a bit heavier. Just the same, it's better that I used manageable weight and kept the form tight.
B1. Deadlift Cluster 1.1.1
- These sucked. Had a really hard time keeping my back angle constant through the first part of the lift. 325 felt like 375. Don't know if these were harder because I could not use the bounce from touch 'n go reps??
- Weights used: 295,305,315,325,325
B2. HSPU Cluster 1.1.1.1.1.1
- These double sucked!!First 3 singles felt relatively OK. Then hit a wall and had to take extra rest to get through my sets. Also did not do full ROM. I had to use a 10# Bumper. I just really need to practice these a whole lot more.
C1. GHD Raise Drop sets 4.4.4 x 3 sets
- First 2 sets @ 25,20,15. Last set @ 20,15,10. I felt a little sloppy on these today.
C2. Strict Press AMRAP @ 95# x 3 sets
- 12 reps on each set. That's it....12 stinkin' reps!! No wonder I can't do HSPU's!! Right shoulder definitely felt a little impinged today. Probably have some small tears and need to work some more P.T.
Tuesday, August 21, 2012
Tuesday August 21st, 2012
3 sets of 20 weighted sit-ups
- Used light weight (10#) on these. I forgot to anchor feet so that made these a bit harder to perform.
3 sets of 1,500M Row @ 80%
- All 3 rows @ 1:51 pace. Felt just right. Not "easy" but didn't have to push myself either.
3 sets of 20 weighted sit-ups
3 sets of 15 KB Swings (American) @ 70#, 15 Burpees, Rest 3:00
- Did these at the end of my workout to get in some skill work. I really have not swung a KB heavier than 53# in quite a while and I figured it was time to shake the rust off. Also wanted to practice some new Burpee technique I saw in a video.
- Used light weight (10#) on these. I forgot to anchor feet so that made these a bit harder to perform.
3 sets of 1,500M Row @ 80%
- All 3 rows @ 1:51 pace. Felt just right. Not "easy" but didn't have to push myself either.
3 sets of 20 weighted sit-ups
3 sets of 15 KB Swings (American) @ 70#, 15 Burpees, Rest 3:00
- Did these at the end of my workout to get in some skill work. I really have not swung a KB heavier than 53# in quite a while and I figured it was time to shake the rust off. Also wanted to practice some new Burpee technique I saw in a video.
Monday, August 20, 2012
Monday Auugust 20th, 2012
OK, so not a great training day overall. Came into the gum feeling tired, sore and generally beat down. I was kind of expecting to struggle and it turned out to be a self-fulfilling prophecy!!
A. Snatch: Work to a heavy single
- 135, 155, 165, 170, 170,175 (miss)
- Just wasn't feeling these today. Probably should have just stayed at 155 and tried to get the technique dialed in. I think it was a lack of aggressiveness in the 2nd pull. Even on my successful attempts I wasn't receiving the bar well and stepping forward on recovery.
B1. Hi-Bar BS w/ 40# of chains, 5 sets of 2-3 reps @ 22x1
- First time doing any kind of lift with chains....ever! This was kind of fun actually.
- 175, 205, 215, 225, 230
B2. Weighted, pronated pull-ups, 5 sets of 4-6 reps @ 30x1
- All sets @ 35# KB. First set 5 reps, all others 4.
C1. DB Split Squats @ 30x1, 6-8 reps x 3 sets
- I still hate these. However; I finally....finally seem to have gotten the hang of how to do these (thanks Kevin!). These felt much less awkward than other times that I've done them.
- All sets @ 2 50# DB's.
C2. Powell Raises @ 30x1, 8-10 reps x 3 sets
- All sets with 15# DB. This is a good exercise for my gimpy shoulders and I'm starting to work these into my mobility/rehab routines whenever I can.
A. Snatch: Work to a heavy single
- 135, 155, 165, 170, 170,175 (miss)
- Just wasn't feeling these today. Probably should have just stayed at 155 and tried to get the technique dialed in. I think it was a lack of aggressiveness in the 2nd pull. Even on my successful attempts I wasn't receiving the bar well and stepping forward on recovery.
B1. Hi-Bar BS w/ 40# of chains, 5 sets of 2-3 reps @ 22x1
- First time doing any kind of lift with chains....ever! This was kind of fun actually.
- 175, 205, 215, 225, 230
B2. Weighted, pronated pull-ups, 5 sets of 4-6 reps @ 30x1
- All sets @ 35# KB. First set 5 reps, all others 4.
C1. DB Split Squats @ 30x1, 6-8 reps x 3 sets
- I still hate these. However; I finally....finally seem to have gotten the hang of how to do these (thanks Kevin!). These felt much less awkward than other times that I've done them.
- All sets @ 2 50# DB's.
C2. Powell Raises @ 30x1, 8-10 reps x 3 sets
- All sets with 15# DB. This is a good exercise for my gimpy shoulders and I'm starting to work these into my mobility/rehab routines whenever I can.
Saturday, August 18, 2012
Saturday August 18th, 2012
3 hours in the gym today and I'm feeling it a little bit. Did my planned program and then a Team WOD which was a good one. Haven't been doing much metcon stuff lately so was good to get a little taste.
A. Close Grip Bench Press @ 20x1, 3-4 reps x 5 sets, rest 3 minutes.
- Worked with 185# across. 4 reps each set.
B1. Single Arm DB Standing Press @ 30X0, 6-8 reps/ each arms x 4 sets, rest 2 minutes.
- 50# DB's. 6-7 Reps each set.These were tough to do at a touch 'n go pace.
B2. Good Mornings @ 50x0, 6-8 reps x 4 sets, rest 2 minutes.
- 95# 1st 2 sets, then 105 and 115
C. 15 to 20 minutes of Double Under Practice... Perform sets of 20... As many as you can in 15 minute range, after every set rest 30 seconds.-These didn't go well at all. Achilles were tight and sore as hell. Don't know why (squatting???). I was really inconsistent. I can usually do unbroken sets of 30 without thinking about it. I messed up a bunch of times just getting to 20. Towards the end I hit 90 unbroken a couple of times once I was loosened up.
Team WOD: Teams of 2 complete the following...
- 400M of bear crawls
- After each bear crawl must do 20M sandbag carry. Ross and I used 2 45@ SB's.
- 100 Push Press @ 115#
- I am still fucking terrible at these. Did all sets of 10 consecutive but struggled towards the end.
- 150 Wallballs
- Did sets of 10 each. These felt miserable and I am usually pretty good at WB's.
- 2000M Row
- Did OK on these. All 250M splits at a pace of about 1:37
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