We have been hearing for years now that the be-all, end-all nutritional supplement has been fish oil and essential fatty acids. No, they have not come under disfavor, but some people like Charles Poloquin believe the “sunshine vitamin”, Vitamin D3 has more upside benefit than even fish oils. (It should be noted that D3 is far superior than the the synthetic D2 version). Poliquin asserts,
“Vitamin D3 may be the single most important supplement we can take for our health.”
DB Clean & Press, alternating sides: 45×5/60×5/Timed 10 @ 1:25/8 @ 1:16/. Barbell Step-ups: 95×10 on 18″ box/45×10 on 24″/145×10 on 18″/2-25# dbs on 24″/115×10 on 18″/65×4 on 24″/. Left groin was complaining, so I had to go easy. Pull-ups, assisted. 2 sets of 15, with bands added each 5 reps. Spread Eagles: 1 minute timed, 19 w/25#/15 w/25#/. Reverse Flyes: 15×10/15×10/12×10/12×10/.
Back to full health and another week getting stronger!
Tuesday, 12/1/09
Seated (on the floor) Axle Press w/2-50# chains, 5th peg: 115×8/135×5/. Chains plus, 45×5/55×3/60×3/65/70/75/80/85/. Box Squats w/purp and mbs:/ I used a higher box to protect the injured groin.
95×5/115×5/135×4/155×3/185×3/185. T-Bar Row: 70×8/120×8/130×8/130×8/. Knee Ups: 10/10, w/50# chain/10/10/.
As we wind down another cycle and Derek looks to sport-specific rugby training, Scott found willing lifters to go for max lifts on Thanksgiving Day.
Tuesday, 11/24/09
Axle Push Press, w/2 mb: 65×5/105×5/135×3/160×3/160×3/175×3/. Bands were wrapped around the bar twice. Front Squat: 95×3/135/. Ok that’s all for the front squat. Apprehensive about doing any weighted squats, so instead, I did, Barbell Step-ups: 135×10, each leg/185×8/185×8/. Plyo Box Jumps, 24″. 3 x 7. Single Dumbell Rows: 75×8/90×8/90×8/90×6/. Front Plate Throw, 35#: 3 x 8. Standing Cable Crunches: 100×10/110×10/110×10/110×10/.
Just about everything I did was preceded by a tentative movement to calibrate for an injury. Front squats were eliminated.
Thursday, 11/26/09
Looks like a deadlift and bench press ME day.
Power Cleans: 113×5/113×5/133×3/. These were put in toget the CNS ready to deadlift. Deadlift ME: 245×5/295×5/325×3/345×3/385/415/440/462.5pr/475f/470f/. Gave it all @ 462, which is the only set I could count the weight of the collars! Bench Press ME: 135×3/165×3/185×3/205×3/250/260 pr/270 pr/275f/.
Saturday, 11/28/09
Saturday was a big-time sick day. Sometimes you finish big, other times not so.
Back to heavy volume and a ME Tuesday which turned out to be a mixed bag; a personal best in the push press and a groin blow-out while working up to an Olympic squat pr.
Tuesday, 11/17/09
Push Press: 95×5/135×5/155×3/165×3/185/205 pr/225 pr/235 pr (need more leg drive leg drive). Back Squat: 135×5/185×5/235×3/275×2/285 f. (crashed the bar. My left side groin gave out and ended my run for a pr. damn!)
Chest-supported double Dumbbell Rows: 30×8/60×8/60×8/60×8. Bar Front Raise: 45×10/50×9/. Med Ball Sit-ups: 4×20. Legs close together. Could not do spread eagles, however.
This is the second day of the deloading week, so volume will be lower as will intensity.
Dumbbell Clean & Push Press: 60×12/80×8 in 1 min./80×8 in 1 min./. Drop Snatch: 45×6/65×3/85×3/95×3/105×3/. Dumbbell Lateral & Front Raises, x 15: 3×20# Dumbbell Windmills: big time flexibility issues, especially going to my right. Lat Pulldowns, x 10: 140×10/160×10/160×5/150×5/.
Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.
Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second. Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage. Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.
Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training. Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise! T-Bar Rows: 50×8/100×8/120×8/120×8/. Box Jumps, 24″: 4×6. Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/. Reverse Flyes, 12#: 3×12. Iso Iron Cross 2×20# for :46.
