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.
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.
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/
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
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!
