Training Log, Week Ending 12/5/09

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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Training Log, Week Ending 11/22/09

Groin Ravage

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.

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The Muscles of Athleticism


As an athlete, should you consider it an insult if someone says you are “quad-dominant”? Why? Because it implies the athletic muscles from your posterior side, the backside, are under-developed. Simplistically speaking, the front muscles; bi’s, tri’s, pecs & quads are known as “beach” muscles and while there is nothing wrong with developing them and looking good, the real athleticism comes from the developed posterior chain muscles, joints, ligaments and tendons of the hips, spinal erectors, glutes, hamstrings, calves and down to the ankles.

Since, as Dan John says, “the body is one piece”, you need to work the entire body and not give short shrift to those muscles, ligaments and tendons “hanging out” behind you. Developing these muscles make you more athletic, stronger, faster and a less likely chance of injury. You can’t get any more functional than that, can you? The beauty of human movement is the synchrony of the hips, glutes and hamstrings firing off at just the right time.

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Training Log, Week Ending 10/31/09

Tuesday, 10/27/09

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/.

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Training Log, Week Ending 10/24/09

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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Training Log, Week Ending 9/20/09

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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Training Log, Week Ending 8/30/09

benchpress

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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Training Log, Week Ending 8/23/09

Monday, 8/17/09

Ran a mile with the 35# Bulgarian Training Bag. I stopped 11 times and 6 times I did 10 swings each and 5 times I performed 20 push-ups each time.

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Training Log, Week Ending 7/26/09

Monday, 7/20/09

Kettlebell Swings, 10 x 15 @ 70#. Volume: 10,500#

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Training Log, Week Ending 7/5/09

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Monday, 6/29/09

Deadlifts: (from deficit) 135×10/225×5/225×5/.

275×3/315×2/. Singles: 365/405/415/415/425/425/425/405/405/. 415 and 425 were above 90% 1RM.

Good Mornings: 95×5/115×5/135×5/135×5/135×5/.

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