Sunday, November 29th, 2009 at
7:46 am
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.
Saturday, November 21st, 2009 at
3:48 pm
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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Sunday, November 15th, 2009 at
11:34 pm
Tuesday, 11/10/09
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/.
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Sunday, November 8th, 2009 at
2:37 pm
"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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Saturday, October 24th, 2009 at
2:31 pm
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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Sunday, October 11th, 2009 at
5:08 pm
Tuesday, 10/6/09
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/
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Sunday, October 4th, 2009 at
1:29 pm
I never thought getting in only three training days a week made for a full training week, but the log shows the story.
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Monday, September 28th, 2009 at
6:29 pm
Tuesday, 9/22/09
Push Press (behind the neck): 95×6/95×6/135×3/155×3/165×3/165×3/165×3. I did not do a very good job get my legs into the lift and relied too much on upper body strength.
Box Squats: 135×5/185×3/205×3/225×3/singles: 255/285/305/325, best lift/335, but lost my arch.
Assisted Pull-ups, 1 purple band: 3×8.
Iso Split Squats: 2 @ 2:00.
Russian Twists: 25#, 3×10
Side Lateral Raises, 20#, 2×10.
Thursday, 9/24/09 (solo)
Hang Power Cleans: 90×5/90×5/100×5/105×5/111×3/121×3/126×3/131×3/. Singles: 146/146/155/155/155/.
Clean Pulls: 155×4/165×4/170×4/175×4/.
RDL: 135×8/185×8/225×8/245×6/255×6/275×6/.
Front Plate Toss: 3×25#x10.
Ab Mat Sit-ups: 25#x10/35×10/35×10
Monday, August 24th, 2009 at
6:33 pm
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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Wednesday, August 19th, 2009 at
11:38 pm
Monday, 8/10/09
Clean & Push Press, doubles: 111/131/141/155/155/170, missed 1st/170/170/170×3, missed 2nd/.
Kettlebell Snatch, 24 kg: 20.
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