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.
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.
Axle Push Press: 65×5/105×5/165×3/185/175/190/200/. Not enough leg drive. Back Squat: 135×8/185×8/185×5/225×2/ 3 second Pause Squats: 260×5/275×5/285×5/285×5/235×10 (no pause). Chin-ups, 2 mb, pause between reps: 3×4. Barbell Front Raise: 12/12/ Russian Twist: 25#x8/
USC Trojans running back, Stafon Johnson was rushed to the hospital for emergency surgery Monday, 9/28/09 after he dropped a loaded barbell on his throat while bench pressing…with spotters. I wasn’t there and hate to second guess, but it doesn’t appear his spotters were either. By the way, where was the strength coach? Every now and then you hear of some kid bench pressing by himself in his garage or basement and and drops the bar on his throat and tragically dies as a result.
If you are going to bench press, use spotters. If you are going to spot someone doing the bench press, be a good spotter.
This week is the start of the second cycle after a week of deloading.
The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!
