Saturday, May 26, 2012

Training: 5/26/2012

A. Snatch Grip Deadlift: 5x4-6 @ 41x1; rest 4min
B1. DB Split Squat: 3x8-10 @ 31x0; rest 60sec b/t legs
B2. RDL: 3x6-8 @ 51x1; rest 60sec
C. Russian KB Swings: 5x20; rest 2min

Notes: I got up early and hit this workout.  Had my pre-workout supplements warmed up with mobility and some barbell complexes that got to work.  Went heavier than last week on deadlifts.  Focused on a better starting position, keeping my chest up and pushing back through my heels.  DB split squats and RDLs went okay, was not enough rest through and I was taking roughly 90sec between sets due to changes in weight.  Hands were losing it during the swings, but got through well.

Friday, May 25, 2012

Training: 5/25/2012

A1. Strict CTB Pullups: 4xAMRAP (-2) @ 21x1; rest 2min (5,5,5,4,)
A2. Seated Behind the Neck Press: 4x2-4 @ 31x1; rest 2min(135,145,150,155)
B1. 1-Arm DB Row: 4x6-8 @ 20x1; rest 90sec (75,80,85,87.5)
B2. DB Push Press: 4x12-15 @ 10x3; rest 90sec (35,40,45,50)
C. DB Trap 3 Raise: 4x4-6/h @ 2012; rest 45 b/t arms (20,20,25,25)

Notes: Another good workout today.  Felt very good going into workout and I sustained the energy even after the bigger movements starting the workout.  I feel after workouts that have deadlifts and squats, after the first movements, I am mentally exhausted.  The definitely feel like I am getting my feet back under me now however.  

Still have trouble with getting my chest to hold against the bar even though my shoulder blades are fully retracted at the top.  All good on the rows.  Really pushed the hurt on the push press. Holding for 3 counts at the top on the last few reps of each set were mind numbing.

On to the next day.

Wednesday, May 23, 2012

Training: 5/23/2012

A1. Back Squat: 4x5-7 @ 31x1; rest 20sec (195,215,235,245)
A2. GH Raises: 4x8-10 @ 2010; rest 4min (bw, purple, purple, purple + 5lbs.)
B. Step Downs: 2x20-30 @ 3110; rest 60sec b/t legs (20 for all)
C. Back Squat: 1x15 @ 20x0 (225)
D1. DB Back Extensions: 3x8-10 @ 2012; rest 60sec (30,35,40)
D2. Zercher Carry: 3x30sec; rest 60sec (155,165,165)

Notes: Felt very good today and was fired up to squat for the first time since regionals.  Technique felt good and I definitely think the mobility has been helping.  Felt some pinching in the front of my ankles on the step downs.  The second go at back squats almost made me lose it.  Good.  I want to push it hard here.  My goal is to push hard and force my brain and body to adapt.  Zercher carries were tough on the lower back.

Tuesday, May 22, 2012

Training: 5/22/2012

A1. Wtd. Mixed Grip Pullups: 4x5-7 @ 31x1; rest 2min (26.4,31.4,33.9,35.15)
A2. Incline Bench Press: 4x5-7 @ 31x1; rest 2min (155,175,190,205)
B1. Powell Raise w/ Fat Gripz: 4x4-6 @ 3030; rest 90sec (20,20,20,20)
B2. Wtd. Bar Dips: 4x8-10 @ 30x0; rest 90sec (45,47.5,55,55)
C1. 45 degree Incline DB Curl: 3x6-8 @ 50x0; rest 60sec (25,30,35)
C2. DB French Press: 3x8-10 @ 30x0; rest 60sec (25(8),25(8),25(8))

Notes: Good workout today.  Bench press felt good, and this might have been the heaviest I have ever lifted for incline bench press, and I have not bench pressed in over 3 months.  I think the scap work that I have been doing has definitely helped.  Pullups felt okay, and focused on a strong tempo. Dips and french press were brutal, but I felt strong.  

Monday, May 21, 2012

Training: 5/20/2012

20min Z1 Airdyne

Training: 5/19/2012

A. Snatch Grip Deadlift: 4 x 4-6 @41X1, rest 4 min (185,205,225,245)
B1. DB Split Squat: 3 x 8-10 @3131, rest 60 sec b/t legs and 2 min after (20,25,30)
B2. RDL (use straps if needed): 3 x 6-8 @5111, rest 2 min (185,195,205)
C. Russian KBS: 5 x 15 heavy, rest 2 min (32kg for all sets)

Notes: Definitely excited to get deadlifting since this is a weakness that I need to work on.  I am concentrating on keeping a neutral spine and using the glutes to open the hips.  DBSS were challenging and I needed to focus to keep the knee tracking correctly.  RDLs and Russian KBSs were no problem.  For the the KBS, I worked on a power swing, pulling the kettlebell down from the top.

Training: 5/18/2012

A1. Strict C2B Chin-Ups: 4 x amrap(-3) @21X2, rest 2 min (4,4,4,3)
A2. Seated Behind the Neck Press: 4 x 4-6 @3211, rest 2 min (115,125,135(5),135(5))B1. One Arm DB Rows: 4 x 8-10 @20X1, rest 90 sec (65,70,72.5,75)B2. DB Push Press: 4 x 10-15 @10X3, rest 90 sec (35-12,13,13,15)C. Trap 3 Raise: 4 x 4-6 @2012, rest 45 sec b/t arms (20,20,25,25)

Notes: First real workout back and I was pretty excited to get started.  A couple of new movements in here so I had to do some figuring out in order to use proper weights.  I can't hold my chest to the bar on the strict CTB pullups.  It just feels like I have no strength and the very top of the contraction.  Behind the neck press was okay, and I definitely felt the stabilization in my scapula.  DB push presses were pretty brutal.

Thursday, May 17, 2012

Training: 5/16/2012

Mobility Tests
A1. DB Split Squat: 3x8-10 @ 3030; rest 90sec b/t legs (BW,15,20)
A2. DB Back Extensions: 3x8-10 @ 2012; rest 90sec (20,25,30)
B. Step Downs: 2x20-30; rest 60sec b/t legs
C. OHS (light): 2x5 @ 4311; rest 90sec (75,85)

Notes: Split squats felt a little different and definitely opened up the opposite hip when doing them.   Felt it in the quad and noticed I had to focus to keep the knee from collapsing in.  Back extensions felt good.  I focused on squeezing my glutes to extend the hip.  Step downs burned!  Quads were screaming after these.  Had some ankle mobilization earlier in the day so it definitely helped my OHS.  Only thing stopping me was my left thumb, which is still not fully healed after being dislocated three weeks ago.  Need to start rehabbing it on my own.

Wednesday, May 16, 2012

Training: 5/15/2012

15min Gymnastics Practice
A. DB Row: 3x4-6 @ 31x1; rest 60sec b/t arms
B1. Powell Raise: 2x4-6 @ 3030; rest 75sec
B2. DB Cuban Press: 2x4-6 @ 4010; rest 75sec
C1. Trap 3 Raise: 2x4-6 @ 2012; rest 75sec
C2. DB Ext. Rotation: 2x4-6 @ 3030; rest 75sec

Notes: First official day back to training.  I was doing some maintenance stuff over the last two weeks but today I started my program.  I also got off my cleanse today and started eating real food again.  Yes sashimi and steamed veggies is real food.  Also started my glutamine protocol as well today to heal the gut.  

All movements felt okay but my left side is a bit weaker and I  have a bit of pain on the top of my left shoulder right now.  More of an annoyance than anything, but it effected the way I could move the weight.

Itchy to get back into the swing of things.

Thursday, May 10, 2012


My account the Upper Dewey Trail System:

The hike started at an old gravel train track which had been there for over 100 years.  The wooden rails ran far into the distance until they faded into the horizon.  Looking up, I could only see a steep incline covered in tall green trees and rock, smoothed down by glaciers that had been in the area hundreds of years before.  I slowly made my way up to the first trail that led to The Lower Dewey Lake.  It was an open trail dense with foliage and smooth paths.  After passing the lower lake, a loud rushing sound filled the air.  It was a large stream running down hill filled with jagged rocks and ice cold mountain water. Water so clean you could bottle it and get $3 a pop for at Whole Foods.  
I began my assent to the Upper Lake.  The trail began with a sign, "Upper Dewey-2 Miles."  The lower trail system was smooth but steep, this was a completely different beast.  The incline was about 35 degrees and the switch backs led to tight corridors that had been created decades before.  In the distance was a constant "hoo, hoo, hoo."  Surely it was an owl somewhere in the distance, but you could not quite locate where is was for the echoing through the cliffs and trees made it nearly impossible to zero in on.   

Up and up I went, head down looking at the unstable terrain in front of me.  Looking up to see what was ahead was just long enough for you to lose your footing and slip on one of the slick pieces of rock under your feet.  Periodically, when the trail would smooth and flatten slightly, I would stop and look out away from the mountain.  This was truly a reward.  Across the mountain was the inlet that we arrived in and passed that were parts of the great mountain system.  Tall peaks covered in thick white snow standing there unchanged, just as they were thousands of years before.  Well before man had come to the area. 

I continued to climb what seemed like forever until I hit the first hints of snow on the trail.  In certain spots the snow blocked the trail completely, forcing me to move along the steep sides of the trail, or trek directly through the cold wetness.  The trail eventually gave way to complete packed snow, and this is where it became dicey.  The snow had faint tracks stamped on top that were easy enough to follow, however, the deep snow gave way periodically, sending you onto your face, and you leg into a three foot pack of ice and snow.   Undeterred, I continued to climb, sometimes on my hands and knees, but always forward and up.  I eventually came to a clearing where there were very few trees and there were open gaps of untouched snow.  I sat down for a minute to gather myself, and to look out at nature.    
 I had travelled as far as I could on the tracks that were left behind by others.  I now had to choose where I wanted to go.  I continued on up the mountain until I came across some tracks again, only this time, they did not look human.  Wide, round tracks lay in front of me, stomped down by something big and heavy.  They looked pretty fresh too.  At this point I decided to turn back and head back down the mountain, seeing this as a sign.  It took 45 minutes of downhill running to get back to the bottom of the trail.  At which point the weather had turned it became cold and windy.  The cold cutting to the bone in my sweat soaked clothing.  I looked back up at the trek I had just taken, and I smiled a grin of satisfaction.

Though I did not reach the lake, I had gotten what I had come for:  a journey, and that is truly the reward.