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/.

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"Chipmunk Cheeks" locks out an RDL

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.

To the log:

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Tuesday, 10/20/09

Hang Squat Cleans: 113×3/113×3/113×3/123×3/133×3/.
Push Press: 95×6/115×5/135×3/155×3/155×3/160×3/160×3/.
Box Squats, 2 purp bands: 95×6/135×5/185×3/200×3/245/285/305/325/.

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Tuesday, 10/13/09 Unload Week

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.

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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!

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I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!

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I started this week with a rest day and finished it the same way. It was what happened between those days that killed!

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What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!

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According to strength coach Steven Morris in an article over at EliteFTS,  here are the top 11 exercises that build better athletes. I was in full agreement with most of them and do some of them consistently, (in spite of my relative lack of athleticism). The exercises I do regularly are in bold.

1. Deadlift
2. Box Squats
3. Clean and Jerks
4. Box Front Squats
5. Romanian Deadlifts
6. Rows
7. Side Lunges
8. Dumbbell Inclines
9. Sandbags
10. Prowler
11. Snatch Grip Deadlift

I look forward to adding in the others I haven’t been doing, although I am surprised not to see the standard back squat in his top 11.

Take a look at Morris’ article for his descriptions of each.

Monday, 11/24/08

Rest Day

Tuesday, 11/25/08

Snatch Clusters (2+2):

45/65/75/85/95 total 20 reps

Front Squats, x2:

135/135/155/165/175/185/205/215.

Kettlebell Swings, 53# H2H: 20
Kettlebell Snatches, 53#: 2×20

Hungarian Core Blaster:

80×10x2
85×10x2
90×10x2

Wednesday, 11/26/08

Squat Clean Clusters, 2+2

115/115/115/135/135

Box Squats, 10 x 2

60% 1RM @ 205 x 5
70% 1RM @ 240 x 5

Thursday, 11/27/08

Big Rest Day, Bigger Eating Day. Happy Thanksgiving!

Friday, 11/28/08

Back Squats, x 3 up to 85% 1RM:

135×5/185×5/
225/245/265/275/285/295/300

GHD Sit-ups: 5×10, between Back Squat sets
Back Extensions: 5×10, between Back Squat sets

Good Mornings, x 2:

95/105/115/135/135

Saturday, 11/29/08

DE Deadlifts, x 2: 1 minute rest between sets

60% 1RM @ 275#, 6×2
70% 1RM: @ 325#, 6×2

Hungarian Core Blaster Swings x 10:

80# x 3 sets
90# x 5 sets

135×10

Sunday, 11/20/08

Snatch, x 2:

45/65/70/75/80/85/
95/95/100, missed 2nd/100/100/100/100.

GD Sit-ups, between snatch sets: 7x 10

Bench Press doubles:

45×10/95×10/115×5.
135/155/185/190/195/200/200/195.