Wednesday, June 6, 2012

Training - April 2011



Thursday March 31 2011

WarmUp Stretches then 3 sets of :
-1 minute jumping jacks

-Pushups for 30seconds: 30/30/25

-5sets of Isometric crunches with 15 second holds

Stretching (before and after)
Neck (yes/no's)
Shoulders (Backwards/Forwards Shrugs)
Leg Stretching stuff (quad/hamstring/calves/inner groin etc...)


14minutes & 30seconds- Jog/Fast Walking/Hill Sprint: (Indoor Lapping).

New Balance Trail Running Shoes, have been making a big difference.
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Friday April 1st - Just found out I need a ROOT CANAL - FML!
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Saturday 4/2/2011

Deadlifts
419x2
465x1
508x1
570x1...*felt horrible, blaming the anti-botics.
Rack Pulls (from knee)
475x2
510x1
570x1
620x1x2sets

Pulls ups 5singles in 90seconds (shut it down since forearms were tender)

Farmers Walks
120x120ft
170x60ft
190x60ft x2sets

DB Incline Flyes
25x20
30x20
35x20

DB Pullovers (haven't done this in over 3 years)
20x20
25x20
30x20

50lbs Keg Overhead Squat x5reps x 2sets

-Called it a day. Freaking exhausted and a bit down in the dumps.
Tuesday 4/5/2011

Squats ((lower pick off the rack,ATG, couldn't go any lower)
305x2
335x2
365x2
395x2
405x4 (3+1paused rep) Pr (for the paused rep & depth)
*much harder to do with a lower pick but set me in good place,felt super stable.

Bench Press
225x2
275x2
325x3*PR & no one touched the bar at all this time around.

Narrow Grip Bench Press
275x6 *Triceps SMOKED*

Incline Db Partial Fly-Presses + Flat Db Flyes
45lbs x 10 + 20lbsx20
50lbs x 10 +25lbsx20

Db Curls (15sec rest sets)
30x12
35x10
40x8
45x6
(30seconds rest)
50x4

Knees to Elbows (get them up by any means possible)
Total of 10. PR
 Thursday April 7 2011 + Friday Update April 8th

BrickShitHouseDay, did a non stop circuit set from hell.

Strict Press (30-90seconds rest)
115x5
135x5
155x5
165x5
185x1x5sets (Push Presses)

StairMaster 5 minutes

Knees to Elbows x5

Incline Plank 1minute

Standing ab crunches against pullup/dip machine assist pad 100lbs x 5

Deficit Push ups between jump boxes 15

Knees to Elbows x5

Plank between jump boxes 30seconds

Standing ab crunches against pullup/dip machine assist pad 100lbs x 5

45degrees Hyper Extensions x15

Pull ups x 5

Deficit Push ups between jump boxes 15

Higher Incline Planks 30seconds

Pull ups x 5

Weighted (25lbs) 1leg step ups on high box (3feet ish?) L/R 10 each

Overhead Squat 95lbs x10

Snatch Grip Overhead Squat 95lbs x10

Friday Update
Cavity is taken care of, and 1 tooth is yanked, 1 more to go next week. Dentist said I should be able to lift heavy tomorrow by the evening, just to be careful not to bite down to hard on my teeth,& to use gauze if I think I will. I have gotten more Anti-botics which frustrates me but I am already used to it. Bodyweight is still under 250lbs, so I am happy. After all this is done, need to make an appointment for a route canal, JOY.
Saturday April 9 2011

Cleans & Jerks
135x1x2
155x1x2
165x1x2
175x1
(just to warm up speed for the deads)

Deadlifts
415x2
465x2
515x1x5 (60second rest periods) *PR

Sumo Deadlifts
325x5
375x5
415x5,1,1

Arm Wrestler Curls (each arm)
25lbs x10
27.5lbs x10
30lbs x10
32.5lbs x10
35lbs x10

Standing Face Pulls

120x8
150x8
170x8
190x8*racked*
Monday April 12th Cardio= 3 laps around my block (12block run)
Tuesday April 12 2011

Squats *walked out the monlift*
315x3
365x3
~Had to wait for the power rack since a stupid "couple" were using it to squat less than 140lbs a piece with a stupid foam pad...I was going to yell 5 minutes, but once I had 4 plates each side of the mono lift I  quarters at their feet they got the memo.
Squats*Power Rack*
405x2
475x2 (cut the 2nd slightly higher then I would have liked)
~Power rack was a little crooked and the floor under is split open slightly and not level. Messed me up a little bit, took a step way to far back walking out, then had to walk forward,NOT WARMING UP,and I am sure that only doing 2 sets in the rack is what screwed up my groove. I don't like feeling rushed or nerved when squatting.

Strict Press + Overhead Squat*used thumb-less grip
95x5 (each)'
115x5 (each)'
135x5/135x3*got BRUTAL fast

*Push Press + Front Squat * Thumb-less grip
185x3 (each)
205x3 (each)

Incline Db Presses
50x5
60x5
70x5
80x5

Incline Db Flyes + Flat Db Flyes
30x15 + 20x15
30x20 + 20x20

Db Hammer Curls + 1arm Db Overhead Triceps Extensions
40x10 + 30x10(each arm)
45x8 + 35x8(each arm)

~Besides the rack non-sense, I didn't eat enough today,*8 hour gap between meals, having only cereal for breakfast which was not enough to begin with, and some chicken cutlets when I came home which were good,but lacking in the carb department. Considering everything it was an ok day, nothing too special, have to figure out if maybe switching back to my olympic shoes for squatting might help me.

FORGOT TO MENTION WALKING HOME IN A THUNDER STORM...
Thursday "Schmardio" 4/14/2011

WarmUp Stretches then 3 sets of :

-1 minute jumping jacks

-Pushups for 30seconds: 16/34/20

-5sets of Isometric crunches with 15 second holds

Stretching (before and after)
Neck (yes/no's)
Shoulders (Backwards/Forwards Shrugs)
Leg Stretching stuff (quad/hamstring/calves/inner groin etc...)
Achilles Tendon Stretch

15minutes,non-stop- FastWalk/Running in school gymnasium. Pr

6sets of relay race style sprints/dashes 60ft approx

~Burnt out, SPRING BREAK finally arrived for me, only to be greeted with another tooth to be yanked tomorrow. OH JOY
.
 Sunday April 17 2011

AM session

Axle & Log Clean & Press Medley
245x1/246x1
256x1/246x1

Axle Clean & Press
281x0clean only just missed the press twice >:C

Log Clean & Press
271x1

Yoke Walks
490x120ft
580x120ft


PM Session

Deadlift
445x2
495x1
545x1
590x1

Reverse Band Yellow Short Band Partial Pulls from Knees
555x1
590x1
640x2*pr

Db Incline Flyes/Db Flats Fyes
30x20/20x20:x2sets

Arm Wrestler Curls
25x10
30x10
35x10
45x8
50x8*PR
 Tuesday April 19 2011

Squats
315x1
365x1
405x1
455x1
475x1
485x1
Reverse Monster Mini Band Squats
495x1x2sets
495x2reps

Wednesday April 20 2011

(Pause)Bench Press
225x3
275x1
295x1
315x3 (2 paused/ 1 tng)*Pause Pr

2 Board Narrow Grip Bench Press
315x5
335x3*1st rep almost killed me, other 2 were smooth, weird

2 Board Bench Press
335x3*Regular grip

Friday 4/22/2011

Deadlifts
405x1
455x1
477x1
535x1x5* (used staps 2nd,3rd &4th set to save my callous)
*Felt like crap, left hand callous is bloody on the inside but not torn, threw me off, especially wearing straps, hate them. Debating of switching back my converse for deadlifting (not chuck taylors tho) & Olympic shoes for my Squats.

Sumo Speed Pulls
308x3,2,1

Conventional Speed Pulls
308x1x5

Farmers Walk
120x120ft
170x60ft
Monday April 25 2011

15inch Box (Safety Squat Bar) Reverse Double Monster Mini's Squats
315x1
365x1x2sets
415x1x3sets
435x1x2sets
435x2
*No pr's since I haven't done these before, bands took around 100lbs off the very bottom.

Tandem (2man) Deadlift ended off on 728lbs total.
Friday April 29 2011

I been sick since Monday. Bacterial throat infection and crazy congestion.
Neutral Grip Wipe Pull ups
3/4*pr/3
Chin Ups
5/5

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