Wednesday, June 27, 2012

Training: 6/27/2012

AM Training:
A1. Bench Press: 6,1,6,1 @ 20x1; rest 2min (225, 265, 235, 300)
A2. DB Row: 6,1,6,1 @ 20x1; rest 2min (80, 100, 85, 120)
B1. Incline BB Bench Press: 2x4-6 @ 30x0; rest 90sec (215, 230(5))
B2. Ring Rows: 2x10-15 @ 20x0; rest 90sec

Notes:  Good morning session.  Had a fair amount of energy and was focused on a good workout.  Left biceps tendon was bugging me a bit. but it loosened up after a few sets.  Mucked up my second set of bench press.  Thought I had 285 on the bar and it turned out to be 265.  Guess that's why 300 lbs. felt so heavy.  It was a 35lb. jump.  Almost lost it on my first set of incline bench, but recovered.

PM Training:
A1. CGBP: 8,8,16 @ 30x0; rest 90sec (175, 185, 140)
A2. BB Curl: 8,8,16 @ 50x0; rest 90sec (65, 75, 50)
B1. HSPU: 2xAMRAP @ 20x0; rest 60sec (9,6)
B2. Zottman Curl: 2x10-12 @ 30x0; rest 60sec (20, 20)
B3. Powell Raise: 2x4-6 @ 3030; rest 60sec (20,20)

Notes: suprisingly had good energy in the afternoon session.  Bench felt good, as did curls.  HSPU were burnt by the time I got to them.  A little unnerving because this is an area that I need improvement.  All good elsewhere.  Time for a much needed rest day!

Tuesday, June 26, 2012

Training: 6/26/2012-"The only easy day was yesterday"

AM Training:
A. Back Squat: 6,1,6,1 @ 21x1; rest 4min (230, 280, 245, 305)
B. Cyclist Squat: 3x6-8 @ 21x0; rest 90sec (170, 180 190)

Notes: Morning went well.  Good energy for the beginning of the week.  Squat felt good.  No real pain in the sartorius.  I am thinking of squatting straight down and allowing the knees to track straight ahead.  6s were tough but was confident in completing them all.  Cyclist squats hurt as usual.

PM Training:
A. Back Squat: 8,8,16 @ 30x0; rest 3min (225,235,175)
B1. BB Split Squat: 4x6-8 @ 30x1; rest 60sec b/t legs, then 2min (105,115,127.5, 135)
B2. Zercher Carry: 4x15sec; rest 2min (225,245,265,275)
2 sets:
100m Farmer's Carry (32kg/h)
65 Unbroken Double Unders

Notes: Had descent energy in the afternoon.  Back was a little tender from the morning session but good enough.  Set of 16 was rough but I think I can go heavier.  Split squats were rough today.  Double unders are adding up!

Monday, June 25, 2012

Training: 6/23/2012- "Earn respect"

AM Training:
A1. Press: 6,1,6,1 @ 20x1; rest 2min (155,185,160,200)
A2. Wtd. Mixed Grip Pullups: 6,1,6,1 @ 20x1; rest 2min (44,80,49,100(f))
B1. Single Arm DB Press: 2x6-8 @ 21x1; rest 90sec (50,55)
B2. Fat Bar Pullup: 2xAMRAP(-2); rest 90sec (6,6)

Notes: I got a good night's sleep and was fired up to workout.  Hit 200lbs. in the press, something I was training for for quite some time now.  I have attempted it many times before but never hit it.  It felt good too and I think I have a few more pounds in the tank.  Pullups felt good, still unable to get that full retraction of the scaps but it is a work in progress.  Single arms DBs felt good, but the fat grip pullups were a challenge.

PM Training:
A1. Wtd. Dips: 8,8,16 @ 30x1; rest 90sec (53,58,20(12+4 eccentric only)
A2. Supinated Bar Rows: 8,8,16 @ 21x1; rest 90sec
B. DB Ext. Rotation: 6x3/3 @ 40x0; rest 45sec b/t arms
2 sets:
100m DB Fat Grip Farmer's Walk (30lbs.)
60 Unbroken Double Unders

Notes: Quick workout after a long day.  Dips were tough with the tempo, as were the rows.  I was trying to get that full pause at the top of each rep.  Burnt out on the set of 16 dips so switch to only the eccentric for the last 4 reps.  Good days work.

Training: 6/22/2012-"It's about damn time!"

AM Training:
A. Deadlift: 6,1,6,1 @ 21x1; rest 4min (315, 385, 335, 405)
B. Good Mornings: 3x6-8 @ 3111; rest 2:30 (95,105,115)

Notes: The third set of tempo deadlifts destroyed me.  I was happy to get 405 up, but boy was that a struggle.  Kept with clean grip the entire time just to keep balanced.  I am not sure if my deadlifting technique is 100% there, but I am caught between trying to strengthen my clean grip deadlift and being able to pull maximum loads in a workout.  By the end of the workout, my lower back was smoked.  Not tight, just smoked.

PM Training:
A. Snatch Grip Podium Deadlift: 8,8,16 @ 3111; rest 3min (185, 225, 155)
B. Rack Pulls: 3x3-5 @ 31x1; rest 3min (255, 295, 325)
1 set:
30 Plate Flips
60 Unbroken Double Unders

Notes:  I was smoked going into this workout.  My back was tender, I was physically exhausted, but I put the best effort I could up.  I focused on good technique and using the right muscle groups.  Tough to dig deep here, so I shied on the side of caution.  Might use a little lower podium next time on the SNGP (I was on a 10" elevation).  All in all a good day of training.

Thursday, June 21, 2012

Training: 6/20/2012

AM Training:
A1. Bench Press: 6,1,6,1 @ 20x1; rest 2min (205,275,295,225)
A2. 1-Arm DB Row: 6,1,6,1 @ 20x1; rest 2min (75,110,90,115)
B1. Incline Bench Press: 2x4-6 @ 30x0; rest 90sec (205,225)
B2. Ring Rows: 2x10-15 @ 20x0; rest 90sec (12,12)

Notes: Felt pretty good this morning with good energy.  Hit a few sets of solid bench press.  Good on rows too, focusing on using the scapula and not rotating the body.  I don't have heavy enough DBs, so I switched my incline db press to bb.  225x6 @ 30x0 was a solid set for me.  I definitely think that this is one of my stronger points.  

PM Training:
A1. CGBP: 8,8,16 @ 30x0; rest 90sec (165,175,135)
A2. BB Curl: 8,8,16 @ 50x0; rest 90sec (55,65,45)
B1. HSPU: 2xAMRAP @ 20x0; rest 60sec (8,7)
B2. Zottman Curls: 2x10-12 @ 30x0; rest 60sec (20lbs.)
B3. Powell Raise: 2x4-6 @ 3030; rest 60sec (20lbs.)

Notes: Finished my first workout at 9am and hit this workout at 1:30pm.  Had a good amount of energy and my chest/tris felt relatively fresh.  Tempo was tough here, especially with the 16 CGBP and 16 BB curls.  My arms were screaming by the end.  Finished the workout off with plate hold and 60 unbroken double unders for 2 sets.

Tuesday, June 19, 2012

Training: 6/19/2012-"Starving"

AM Training:
A. Back Squat: 6,1,6,1 @ 21x1; rest 4min (225,275,245,295)
B. Cyclist Squat: 3x6-8 @ 21x0; rest 90sec (165,170,175)
100m Farmer's Carry
60 Unbroken Double Unders
x 2 sets

Notes:  Squat didn't feel great and my legs were still a bit sore from last week's workouts.  Kept solid tempo and good positioning.  Cyclist squats burnt.....bad.

PM Training:
A. Back Squat: 8,8,16 @ 30x0; rest 3min (205, 225, 165)
B1. BB Split Squat: 4x6-8 @ 30x1; rest 60sec b/t legs, then 2min (95,105,115,125)
B2. Zercher Carry: 4x15sec; rest 2min (195,215,225,245)

Notes:  Back squat felt different in the PM.  Instead of trying to aggressively drive my knees out, I just guided them forward as I dropped down into my squat.  This took a lot of stress off my groin/sartorius.  Also just felt good, and more natural.  16 back squats was terrible but I want that pain.  I am going after that pain.  I must get comfortable with that pain.  I remember tweaking this a ways back but I guess I fell into some old habits.  BB split squat was rough.  Need to keep core/butt engaged.  Good day.....

Saturday, June 16, 2012

Training: 6/16/2012

A. 15min AMRAP: 2 Press (162.5) + 2 Chinups (50.25) (18 rounds)
B. Muscle-ups: 5x3-6; rest 2min (6,6,6,6,6)
3 sets:
100m Fat Gripz Farmer's Carry (30lbs.)
55 Unbroken Double Unders

Notes: Definitely felt better today than last Saturday.  Had my mind set on going as fast as I could and stay focused on going hard.  Muscle-ups felt pretty good.  Finished off with grip work.   Going 60 unbroken next week.

Training: 6/15/2012-"Whatever it takes"

A. Clean Grip Pause Deadlift: 5,4,4 @ 4131; rest 4min (225, 255, 295)
B. Deadlift: 2x5 @ 31x1; rest 4min (325, 345)
C. DB Good Mornings: 3x10-15 @ 31x0; rest 2min (30,40,50)
D. GH Raises: 3x12 @ 40x0; rest 2min
2 sets:
25-35 Plate Flips (55lbs.)
55 Unbroken Double Unders

Notes: My quads were still destroyed from Wednesday's workout.  I foam rolled before hand (while screaming and crying), and then got going.  Tempo was straight on with the tempo trainer, and boy was it tough.  Moved over to the no pause deadlifts with tempo and those almost took the life out of me.  My lower back was the weakest link there.  Good mornings weren't too bad.  GH raises were miserable on my quads.  Took three sets to loosen them up.

Wednesday, June 13, 2012

Training: 6/13/2012-"Never Quit"

A. Front Squat: 5x4-6 @ 32x0; rest 3min (165,175,185,200,210)
B. Cyclist Squats: 5x6-8 @ 21x0; rest 2min (155, 165, 165, 165, 165)
C. Half Squats: 5x4-6 @ 22x0; rest 2min (225,275,295,315,335)
D. Back Squat: 1x20 @ 20x0 (185)

Notes:  Worked out at noon today after some meetings and personal training.  Had a medium sized meal about an hour and a half before my workout.  Only slept about 6 hours last night, woke up early and couldn't fall back asleep.

I taped my tempo trainer to the inside of the 45lb. plate so I could listen to the tempo during a sets of squats.  The true one second counts are just brutal as compared to what you are thinking in your head.  Not to the point that the weights are effected very much, its more about the increase in focus needed.  You just have to dig deep and embrace the suck.  

Sartorius muscle was still nagging me from last week, so I tried varying my stance to compensate. Didn't get quite as hot as last week, but I knew it was "there." Front squats were rough.  Focused on staying more in the midfoot, rather than getting way back on the heels.  I think this might be what fries out my back and prevents me from utilizing my quads during squatting.  Cyclist squats wrecked my quads (man).  Could barely walk after the last set, and I still had 6 sets of squats to go.  Sucked it up and added more weight for the half squats.  Focused on stabilizing the mid-line here, keeping the belly and butt tight.  Finished off the squatting with 20 squats with 185lbs..  Thoughts were in the back of my head to go for 225lbs., but I wanted to complete the 20 squats this week, after not being able to the last 2 times.

Threw in my double unders under grip/cns fatigue at the end.  2 sets of 30 second static plate holds with 55 unbroken double unders.

Tuesday, June 12, 2012

Training: 6/12/2012-"Find Purpose"

A1. Bench Press w/ Chains (80lbs.): 5,5,3,3,1 @ 50x0; rest 2min (145, 155, 175, 185, 200)
A2. Lean Away Chin-ups: 7,5,5,3,3 @ 31x0; rest 2min (5,7.5,10,15,20)
B1. DB Incline Press: 4x8-10 @ 21x1; rest 90sec (65lbs. ,10,8,8)
B2. No Ft. Rope Climb: 4x1; rest 90sec
C. Powell Raise: 2x8 @ 30x0; rest 45sec b/t arms (20lbs.)

Notes: Got a good night's sleep last night and had good energy heading into the workout.  Need to watch the count on the tempo, so I broke out my tempo trainer and used it on my 50X0 bench press with full 5 second negatives.  Definitely changes things a bit and I know this is how I have to go if I want to make the gains quickly.  Lean-away chin-ups are always challenging and I sometimes feel most of the strain in my lower back, trying to stabilize the midline.  Rope climbs were tough on the grip today.  I was only able to sneak in two sets of powell raise at the end of the workout.

Sunday, June 10, 2012

Training: 6/9/2012-"A goal is a dream with a path"

A. 2 Press/2 Wtd. Pullups AMRAP x 15min (162.5/50.25-13 Rounds)
B1. Ring Dips: 4xAMRAP(-1); rest 2min (9,9,9,9)
B2. Ring Rows: 4x12-18; rest 2min (
100m Fat Grip Farmer's Carry + 55 Unbroken Double Unders
rest 2min x 2sets

Notes: Scap/romboid cramped up in the first couple of sets.  Pullups were surprisingly easy.  Needed to take a few breaths and allow my shoulders to reset before I hit the presses.  Ring rows seem to be getting a bit better.  

Friday, June 8, 2012

Training: 6/8/2012-"Smile when the pain comes. Welcome it..."

A. Pause Deadlifts: 7,6,5,4,4 @ 4131; rest 4min (225,235,255,275,285)
B. GH Raises: 5x10 @ 40x0; rest 2min
C1. Single Leg Bent Knee Deadlift: 3x8-10 @ 2010; rest 90sec
C2. Zercher Carry: 3x25sec; rest 90sec (125,175,205)

Notes: Didn't have great energy heading into my workout today.  Had a big breakfast (1 sweet potato, 1 onion, 1 pepper, 1/2 bunch kale, 3 eggs, 3 strips of bacon) and I was very hot today.  Warm-up felt tough and my quads are destroyed from Wednesday's workout (though my quads wouldn't be, boy was I mistaken).  First few sets of deadlifts were rough but then I started getting into groove.  First set of GH raises were brutal on my quads, but they loosened up from there and I was able to complete them without much problem. Went heavier on the Zercher carries, they were tough.  Finished off today's workout with sets of plate flips and unbroken double unders.  Solid Friday workout overall.

Wednesday, June 6, 2012

Training: 6/6/2012-"I'm all out of gum"

A. Front Squat: 5x4-6 @ 32x0; rest 3min (165,185,205,215,225)
B. Cyclist Squat: 5x6-8 @ 21x0; rest 2min (155, 165,175,175,175)
C. Half Squat: 5x4-6 @ 22x0; rest 2min (205,255,255,275,295)
D. Back Squat: 1x20 @ 20x0; (attempted with 225, did not complete)

Notes:  Hit the workout in the afternoon today.  Did a mix modal warm-up, including a bit of mobility, then starting warming up some squatting.  Right sartorius muscle was bothering me during squatting.  Grunted through it but I have noticed I don't feel back squatting in my thighs really much at all (mostly hips, lowerback, and glutes).  Didn't go crazy on the cyclist squats because my back was fatiguing quickly.  Half squats were okay.  Bumped the rack down one peg half way through and I feel I was getting a better stimulus.  Tried the last set of back squats but my SI joint was starting to feel funky so I called it quits there.  I have been getting pretty fatigued after the first set of squatting.  Mind is just burnt after those heavy tempo squats to start with then having to follow up with some higher rep/high tempo after.  Just have to keep pushing and hope I am stronger when the dust settles.

Tuesday, June 5, 2012

Training: 6/5/2012-"Today"

A1. Bench Press w/ chains: 8,6,6,4,2 @ 50x0; rest 2min (+80lbs. in chains 115,135,155,175,195)
A2. Lean Away Chin-up: 8,6,6,4,4; rest 2min (BW, 5, 10, 15, 15)
B1. DB Incline Bench Press: 4x8-10 @ 21x1; rest 90sec (65,65(8),65(8))
B2. No Ft. Rope: 4x1; rest 90sec
C. Powell Raise: 3x6-8 @ 30x0; rest 45 b/t arms (20,25(6),25(6))

Notes: Good energy coming into the workout today.  Woke up and took my BCAA/Carb shake and headed to my workout.  Did a 15minute mixed modal warm-up hitting areas that were not in the workout.  First time getting to use the new chains.  They felt good, tough to balance, but overall  good stuff.  One thing that I noticed was that the chains weren't completely on the ground at the bottom, but that something I can adjust for next time.  

Lean away chin-ups felt the best they ever have.  The increased grip strength and the focusing on using the scaps has definitely helped.  All good with everything else.

Monday, June 4, 2012

Training: 6/3/2012

30min Z1 Run

Notes: Got up early and headed over to the beach with the sunrise.  Beautiful morning, calm water.  Good stuff

Saturday, June 2, 2012

Training Highlights 5/26/2012-6/2/2012

Training: 6/2/2012-"Soul Power"

A. Press: 5RM (162.5)
B. Wtd. Chin-up: 5RM (50.5)
C1. Ring Rows: 4x12-15 @ 20x0; rest 2min (15,12,15,15)
C2. Ring Dips: 4xAMRAP (-2) @ 21x1; rest 90sec (8,8,8,8)
2 sets:
Fat Grip Farmer's Carry (30lbs.)
50 UB Double Unders
rest 2:30

Notes: Pretty solid morning of training.  Hit my typical 7:30am Saturday morning training session.  Press and weighted pullups felt pretty strong.  I suck at ring rows so I kept these at body weight.  Tough to turn the rings out at the top of the ring dip without falling through the rings.  Finished up with some unbroken double unders under CNS/Grip fatigue.

Training: 6/1/2012-"Too Strong"

A. Paused Deadlift: 8,6,6,4,4 @ 4131; rest 4min (205,225,245,265,285)
B. GH Raises: 5x8 @ 40x0; rest 2min
C1. Single Leg Bent Knee Deadlift: 3x8-10 @ 3010; rest 90sec (BW,15/h, 20/h)
C2. Zercher Carry: 3x25sec; rest 90sec (155,175, 185)
3 sets:
100m Farmer's Carry (32kg KB/hand)
50 UB Double Unders
rest 2min

Notes: Today went much better than Wednesday.  First time doing the paused deadlift, and I know I need to get stronger in the 2" off the floor position.  I was really focusing here and giving it my best. Used straps to over work the butt, hams, and lower back.  Needed a better go at the GH raises than on Wednesday.  I focused on keeping a solid mid-line without overextending on the way up or pushing my butt back.  Felt much better this time.  I think I got overzealous with the difficulty last time. Zercher's are feeling stronger.

Training: 5/30/2012-"2012 Southeast Regionals-45th Place"

A1. Back Squat: 5x5-7 @ 3111; rest 20sec (205,225,237.5 250, 255)
A2. GH Raises: 5x10-12 @ 30x0; rest 4min (12, 12purple, 10purple, 10purple+5)
B. Cyclist Back Squat: 3x8-10 @ 4010; rest 2min (185,185,185)

Notes: Not my best workout.  Really went after the back squats and paid for it on the GH raises.  I was overextended and contracting on the concentric from my lower back which just cooked me.  Barely got through the cyclists without passing out, then despite trying to grit through it, I decided it was best I call it a day.  Frustrating but there are other training days.  Have to be careful on using the glutes to extend the hips, not the lower back.

Training: 5/29/2012-"Only you create the boundaries of what you are capable of...."

A1. Wtd. Mixed Grip Pullups: 4x3-5 @ 31x1; rest 2min (36,41,43.5,48.5)
A2. Incline Bench Press: 4x3-5 @ 31x1; rest 2min (185,200,212,220)
B1. Powell Raise w/ fat gripz: 4x6-8 @ 3010; rest 90sec (20lbs.x4)
B2. Wtd. Dips: 4x6-8 @ 30x0; rest 90sec (58.5,63.5,70,75)
C1. Incline DB Curl: 3x4-6 @ 50x0; rest 60sec (40,40,40 x 6)
C2. DB French Press: 3x8-10 @ 30x0; rest 60sec (30x6,25x6,25x6)

Notes: Didn't have the greatest training session today.  Had limited rest and not a great warm-up.  Still hit a 5rm PR on the incline bench press.  Allowed the left should to internally rotate and tweaked the biceps tendon slightly.  Need to keep the shoulder blades retracted in order to give space to the shoulder.  French presses are tough and feel a little funky on the elbows.