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.
Tuesday, 8/18/09
My first training day with Scott Brengel of EastWest Strength. All these sessions with be in blue. This first session was to establish a baseline with emphasis on correct technique.
Push Press: 95×5/115×5/135×3/155×3/185/195/.
Back Squats: 135×5/185×5/225×3/255×3/275×3/295/315/.
Pause Squats, 3 seconds in the hole @ 235#: 2 x 5.
Reverse Barbell Rows @ 135#. 3 x 8.
Reverse Flyes, 2-10 lb dbs. 3 x 10
Spread Eagles, 6 front, 5 back, 10# & 15# on last set: 3 x 11.
Wednesday, 8/19/09
100 Empty Keg Clean & Press.
100 Keg Push-ups.
Thursday, 8/20/09
Hang Power Cleans: 90×4/90×4/113×3/113×3/133×3/.
Clean Pull, 8 singles @ 155#.
Good Mornings: 95×5/135×5/155×5/165×5/165×5/175×5/. I did the best with this exercise.
Incline Bench Press, x 5: 95/115/115/115/115. This was more about learning how to correctly perform this exercise. I am relearning the bench press.
Drop Push-ups: 3 x 5.
Hanging Leg Raises: 3 x 8.
Band Back Extensions, 2B/6: 3 x 6.
Friday, 8/21/09
Rest day
Saturday, 8/22/09
3 x 10 Frog Hops
Medley of Tire Flips (2 sizes, 3 ea)+ 2 Sandbag Carries (2 weights) and throw over the bar. This was meant for 3 rounds but I did only one. I had no energy. strength or stamina. I was under-hydrated, no food and had just finished 4 hours of high stress situational training. Add in a crappy night of sleep and I would have been better off taking a nap in the hammock.
Sunday, 8/23/09
No training
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Great workout Mark! i wish scott trained closer to LA
I know what you mean. He is an excellent trainer, IMO. I used to train when I could with Danny Henry at Gold’s in Venice for Oly lifting. He was also very good and my sessions were 1 1/2 to 2 hours long, all for $60.
Danny is not @ Golds anymore
i think he went to Crossfit in SM.
How about that! Danny’s doing Crossfit? It appears he is teaching Olympic lifting at Crossfit Culver City. http://www.focusselfdefense.com/. Where do you train?
Golds Gym.
Next time you are in the Costa Mesa/Newport Beach area, let me know and we’ll get you hooked up to train at our box.
How do you stay alive, Mark?
Man, I don’t know. I have trained only twice this week and will be going in for a third in a little while. And I thought last week’s volume was high.
I thought you were on a two day regime, the rest aerobic.
3 days total training with Scott. Tuesday and Thursday are heavy days and will tax the CNS. Saturday is speed and then work capacity stuff. So far, I haven’t had any desire or energy to do anything else for the remaining four days but will do something aerobic like skate today or tomorrow.