Training Log

Training Log, Week Ending 8/23/09

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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

  • DeadliftFan

    Great workout Mark! i wish scott trained closer to LA :)

  • http://mkonen.com/bblog markfu

    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.

  • DeadliftFan

    Danny is not @ Golds anymore :(
    i think he went to Crossfit in SM.

  • http://mkonen.com/bblog markfu

    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?

  • DeadliftFan

    Golds Gym.

  • http://mkonen.com/bblog markfu

    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.

  • http://nourishingobscurity.blogspot.com/ jameshigham

    How do you stay alive, Mark?

  • http://mkonen.com/bblog markfu

    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.

  • http://nourishingobscurity.blogspot.com/ jameshigham

    I thought you were on a two day regime, the rest aerobic.

  • http://mkonen.com/bblog markfu

    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.