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/.
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.
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.
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/.
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!
