Monday, December 31, 2012
Perception
It doesn't matter if you are a CF'er, Powerlifter, Oly Lifter, or even if you aren't a workout person, this concept should pertain to everything in life.
Firing up the good ole blog for 2013. Figured I'd get a little pre-heating action going on.
Wednesday, August 22, 2012
...there should never be anything fun about a workout...
"In a sense, there should never be anything fun about a workout, at least not from a physiological perspective. Sure, workouts can be fun in nature-competitive, rowdy, and energized. However, each workout should make your body think that you are trying to kill it. To progress, an athlete's body must constantly be introduced to new, more intense stressors." -Triphasic Training
Thursday, March 15, 2012
ME UB
I was supposed to do 12.4 today but way too sore in the hamstrings/adductors. Brutally sore.
Weighed in today at 175! Getting there, little by little.
Got to bench press with Kurt.
I didn’t have a spot last week so called it at 255.
235,255,265,275(started to stall a little on lockout),285F
Then played 2 hours of Vball to lose in the championship game. Booo!!!
Weighed in today at 175! Getting there, little by little.
Got to bench press with Kurt.
I didn’t have a spot last week so called it at 255.
235,255,265,275(started to stall a little on lockout),285F
Then played 2 hours of Vball to lose in the championship game. Booo!!!
Tuesday, March 13, 2012
ME LB
Realized yesterday that it was my first day in 8 days that I had a rest day. No wonder I was feeling a little burnt out. Rest Wise and BioForce gave me the go ahead for Monday also but just felt a little run down. Sled walks I guess can be considered active rest days but no "do nothing days" for 8 days.
ME 16" box squat
Had no idea where I'd be so:
225x2, 275x2, 305, 305, 305, (repeated a couple times trying to lock down form at a moderately heavy wt as Kurt said I was scooping forward)
325,335,355,365
Adjusted to a less wide foot position from 325 on. Felt much better.
365 wasn't so bad but splashed the box and scooped so decided to call it a day as form just wasn't happening.
Good mornings:
95#x100
Normal squat stance 20,15,15
Wide squat stance 15,15,10,10 (felt this one way more in the hammies/adductors/hips)
Got some good tips from Kurt today:
Sitting less back in the box to prevent splashing and scooping
He suggested the wide squat stance GMs that was new for me. Much harder.
ME 16" box squat
Had no idea where I'd be so:
225x2, 275x2, 305, 305, 305, (repeated a couple times trying to lock down form at a moderately heavy wt as Kurt said I was scooping forward)
325,335,355,365
Adjusted to a less wide foot position from 325 on. Felt much better.
365 wasn't so bad but splashed the box and scooped so decided to call it a day as form just wasn't happening.
Good mornings:
95#x100
Normal squat stance 20,15,15
Wide squat stance 15,15,10,10 (felt this one way more in the hammies/adductors/hips)
Got some good tips from Kurt today:
Sitting less back in the box to prevent splashing and scooping
He suggested the wide squat stance GMs that was new for me. Much harder.
Sunday, March 11, 2012
Catch up
Playing catch up Wed:
830pm (late one)
Max effort bench: 235,245,255 Stopped there as I didn’t want to have a solo spot episode again
Straight bar tri push downs 3×10 @40lbs
Super wide pull ups 3×10
My abs are wrecked from a measly 3×10 ab wheel action. Here's some TMI first solid poop in a week. Ahhh relief.
Thursday:
6pm
12.3
15 Box jumps 24"
12 PP 115#
9 TTB
6Rds -13 box jumps. Could have went a little harder but was very hesitant.
Abs already felt horrible and swollen immediately after the workout.
Friday
930am
Got a workout in early before my afternoon flight.
Abs are so sore from 12.3.
DE squats 16″ box orange bands 185# 12×2 (on the minute)
DE deads black bands 245# 10×1 (on the minute)
SS good mornings 124#s (ss bar+25s) 3×10
Saturday
12pm (at CF St. Paul)
20 minute sled drag 70# for 5 minutes 25# for 15 minutes.
Consistency of friction sucked so went with a light sled.
had about 10 minutes to get some quick snatches in.
Bar warm up, PSn95, PSn145, PSn185, PSn205, Sn205, Sn215 (forward, early pull), Sn 215f.
Called it a day
Sunday
12pm (CF St. Paul)
Speed bench
Not a good setup. Not enough tension in bottom.
115 9x3 Non standard bands (on the minute)
PCleans (Wave loaded) 225, 245, 255/225,245,255/225,245,260f
830pm (late one)
Max effort bench: 235,245,255 Stopped there as I didn’t want to have a solo spot episode again
Straight bar tri push downs 3×10 @40lbs
Super wide pull ups 3×10
My abs are wrecked from a measly 3×10 ab wheel action. Here's some TMI first solid poop in a week. Ahhh relief.
Thursday:
6pm
12.3
15 Box jumps 24"
12 PP 115#
9 TTB
6Rds -13 box jumps. Could have went a little harder but was very hesitant.
Abs already felt horrible and swollen immediately after the workout.
Friday
930am
Got a workout in early before my afternoon flight.
Abs are so sore from 12.3.
DE squats 16″ box orange bands 185# 12×2 (on the minute)
DE deads black bands 245# 10×1 (on the minute)
SS good mornings 124#s (ss bar+25s) 3×10
Saturday
12pm (at CF St. Paul)
20 minute sled drag 70# for 5 minutes 25# for 15 minutes.
Consistency of friction sucked so went with a light sled.
had about 10 minutes to get some quick snatches in.
Bar warm up, PSn95, PSn145, PSn185, PSn205, Sn205, Sn215 (forward, early pull), Sn 215f.
Called it a day
Sunday
12pm (CF St. Paul)
Speed bench
Not a good setup. Not enough tension in bottom.
115 9x3 Non standard bands (on the minute)
PCleans (Wave loaded) 225, 245, 255/225,245,255/225,245,260f
Tuesday, March 6, 2012
D1/1.5
Did the 12.2 Open workout Sunday.
New WS cycle started yesterday:
Weighed in 173#s
Monday:
SS Bar ME 16" box squat:
294, 316, 338, 360, 360, 382f
Did this one about 8:30pm as I had to cover a oly class so didn't have time for anything else.
Restarted. Post BCAAs Primal greens and creatine
Tuesday
420pm 20 minute sled drag 70#s
830pm 3x10 ab wheel roll outs
New WS cycle started yesterday:
Weighed in 173#s
Monday:
SS Bar ME 16" box squat:
294, 316, 338, 360, 360, 382f
Did this one about 8:30pm as I had to cover a oly class so didn't have time for anything else.
Restarted. Post BCAAs Primal greens and creatine
Tuesday
420pm 20 minute sled drag 70#s
830pm 3x10 ab wheel roll outs
Thursday, January 5, 2012
ME Lower
Took a couple days off for travel and recovery.
Deadlift
405, 455 (felt way too heavy and lower back starting to break) 415,415 (last two just to get in my 90%ers)
Prowler
90#s high there low back (50ft) x2 (lows stressed out my calves)
high handles 6x down and back
16kg single-arm KB swing 3x15 per arm (ran out of time to do anymore but didn't matter as hands were done)
Cool to workout at Results Fitness.
Also, played a little with the sandbag this am with instruction from Mr. Sandbag himself, Josh Henkin. Cool tool, made my scapular stabilizers work a ton harder than I thought it would.
Deadlift
405, 455 (felt way too heavy and lower back starting to break) 415,415 (last two just to get in my 90%ers)
Prowler
90#s high there low back (50ft) x2 (lows stressed out my calves)
high handles 6x down and back
16kg single-arm KB swing 3x15 per arm (ran out of time to do anymore but didn't matter as hands were done)
Cool to workout at Results Fitness.
Also, played a little with the sandbag this am with instruction from Mr. Sandbag himself, Josh Henkin. Cool tool, made my scapular stabilizers work a ton harder than I thought it would.
Monday, January 2, 2012
DE Upper
Shorted rest by a day to make sure I got my speed work in before I left for Cali.
SMFR scapula 2 min
Lats 2 min
8x3 145w/chains
Felt heavy to start off. Took about 4 sets to get in the groove. 1:30 rest in between
4x6 JM press BB@65 extreme discomfort in left elbow, not pain
4.5.6.7 banded pull ups took a little to get used to
3x12 curls@30, Kurt reminded me to go to full extension
Too much dicking around. Was at an hour after the banded pull ups.
SMFR scapula 2 min
Lats 2 min
8x3 145w/chains
Felt heavy to start off. Took about 4 sets to get in the groove. 1:30 rest in between
4x6 JM press BB@65 extreme discomfort in left elbow, not pain
4.5.6.7 banded pull ups took a little to get used to
3x12 curls@30, Kurt reminded me to go to full extension
Too much dicking around. Was at an hour after the banded pull ups.
Sunday, January 1, 2012
DE Lower
Happy New Year!
Worked 40 minutes of mobility work
T spine extension w/roller and KB
scap soft tissue work 2 minutes per side
band w/ext rotation 2 minutes per side
IT bands 2 minutes
Piriformis on table 2 minutes
16" box squats 10x2 195w/orange bands
3x10 GH raises
3x15 Reverse-hyper @190
3x5 Hollow to slide
43:30 from 1st rep of speed squats to last set of abs.
(Trying to keep workouts under 40 minutes.)
Worked 40 minutes of mobility work
T spine extension w/roller and KB
scap soft tissue work 2 minutes per side
band w/ext rotation 2 minutes per side
IT bands 2 minutes
Piriformis on table 2 minutes
16" box squats 10x2 195w/orange bands
3x10 GH raises
3x15 Reverse-hyper @190
3x5 Hollow to slide
43:30 from 1st rep of speed squats to last set of abs.
(Trying to keep workouts under 40 minutes.)
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