As I mentioned in my blog post today, things are going really well. My body comp is improving, my strength is getting better, and orthopedically I feel really good (knocks on wood). Here's a brief rundown of the past four sessions:
Today - 9/30
Inside-Out warm-up
Reverse Band Bench (green band), 5x275, 285, 295
While I have no intentions of doing a meet soon, I figure it's a good idea to get some heavy weights in my hands. My warm-ups and first set felt terrible, though. The reason? Shitty plates. Some of the 45's that we have in the gym must be 5 pounds off - seriously. Once I switched out the offending 45, the second two sets felt much better.
DB Rows, 3x5 w/90#
Face Pulls, 3x8 w/70#
Bi's, Tri's and Dead Bugs, 3x8
Good workout overall. I was late getting to the gym so no energy system work.
Saturday 9/27
This wasn't a bad workout, but it wasn't a great one either. I was resting (aka coaching) too much, so I didn't get as much volume in as I would've liked.
Speed Pulls, 3x1 w/365
Felt like a ton of bricks - I was hoping to go heavier but bagged it for another day.
Trap Bar Deads, 5x245, 295, 335
This was only the second time I've done these, but they felt much better than before. Now that I have a point of reference I'm going to push them for the next 3-4 weeks.
Glute-Hams (#3), 3x6
Thursday 9/25
Mini-band assisted chins, 8, 7, 5
It's amazing how much better chins feel when you're not a total fatty. Interesting.
Blast Strap Push-ups, 3x10
Face Pulls, 3x8 w/70
Skullcrushers, BB Curls, and Ab Wheel ISO Rollouts, 3x8 and 3x15 s. holds
Airdyne Sprints + MB Slams
Good workout; had the same plate issue when doing skullcrushers, though, which was disappointing. You know the weights are skewed when the bar is perfectly centered on the bench and one side is at least 2" lower than the other!
Tuesday 9/23
This was the post-Vegas workout, so I was feeling stiff from all the travel and a long day on Monday. My primary goal was to get some good mobility in and loosen things up going forward.
Plate Front Squats w/mini-band, 3x10 w/25
RDL's, 3x6 (225 then 245)
Glute-Hams, 3x6
Prowler Pushes, 4x50 yards
Tall Kneeling Pallof Press ISO, 2x30 s. w/30#
Tuesday, September 30, 2008
Tuesday, September 16, 2008
Recent training
As always, behind is my middle name - here are some updates from last week and this week.
Tuesday 9/16
Energy was low today and I had a bunch of other stuff to get done, so I geared things back considerably. More than anything my goal was to get a light sweat, get the heart rate up a bit, and get done quickly.
Inside-Out warm-up
DB Incline, 2x6 w/60#
Fat Bar Chin-ups/Pull-ups, 8, 6
Face Pulls, 2x8 w/60#'s
DB Curls, 3x6 w/35#'s
Ab Wheel Rollouts, 3x10
Friday 9/12
Had two I-FAST trainees in there at this time, so it was nice to have some other people around. Pretty good session all around.
Magnificent Mobility warm-up
Speed Pulls, 5x1 w/365#
Concentric Only SSB Good Morning, 5x185, 195, 205
These are hard - that is all.
Glute-Hams, 3x6 (Hole #3)
Isometric Pallof Press, 2x30 s. with 50#'s
These were harder too - increasing the weight will do that.
Thursday
My goal was to get 225 in my hands today since I hadn't done that for a while - then I realized Eric Cressey just benched 315 for 3. I suck at life :(
Inside-Out warm-up
Bench Press, 5x205, 5x215, 4x225
I probably could've gotten a fifth but I:
A) Didn't have a hand-off
B) Didn't have a spotter
C) Didn't feel like paying me dentist for crown veneers if I missed the rep
I mean if Tony Gentilcore can bench 300 raw, I should be able to. I'm focused now - here I come Tony!!!
DB Rows, 8x70, 2x6x80
Face Pulls
Tricep Extensions
BB Curls
Split-Stance Cable Push
In other breaking news, I started back squatting again last week too. Needless to say, the DOMS in my quads from Tue-Fri was just flat out wrong. Overall, things felt pretty good - I squatted to a 15" box and while I'm weak as a kitten, the finer technical aspects seem all right. I'll continue to push things and see how they feel. I don't really have any pre-conceived notions of what my squat/bench should be at this point in time, I just know they suck and I'm going to work to get them back up to speed.
Time will tell....
MR
Tuesday 9/16
Energy was low today and I had a bunch of other stuff to get done, so I geared things back considerably. More than anything my goal was to get a light sweat, get the heart rate up a bit, and get done quickly.
Inside-Out warm-up
DB Incline, 2x6 w/60#
Fat Bar Chin-ups/Pull-ups, 8, 6
Face Pulls, 2x8 w/60#'s
DB Curls, 3x6 w/35#'s
Ab Wheel Rollouts, 3x10
Friday 9/12
Had two I-FAST trainees in there at this time, so it was nice to have some other people around. Pretty good session all around.
Magnificent Mobility warm-up
Speed Pulls, 5x1 w/365#
Concentric Only SSB Good Morning, 5x185, 195, 205
These are hard - that is all.
Glute-Hams, 3x6 (Hole #3)
Isometric Pallof Press, 2x30 s. with 50#'s
These were harder too - increasing the weight will do that.
Thursday
My goal was to get 225 in my hands today since I hadn't done that for a while - then I realized Eric Cressey just benched 315 for 3. I suck at life :(
Inside-Out warm-up
Bench Press, 5x205, 5x215, 4x225
I probably could've gotten a fifth but I:
A) Didn't have a hand-off
B) Didn't have a spotter
C) Didn't feel like paying me dentist for crown veneers if I missed the rep
I mean if Tony Gentilcore can bench 300 raw, I should be able to. I'm focused now - here I come Tony!!!
DB Rows, 8x70, 2x6x80
Face Pulls
Tricep Extensions
BB Curls
Split-Stance Cable Push
In other breaking news, I started back squatting again last week too. Needless to say, the DOMS in my quads from Tue-Fri was just flat out wrong. Overall, things felt pretty good - I squatted to a 15" box and while I'm weak as a kitten, the finer technical aspects seem all right. I'll continue to push things and see how they feel. I don't really have any pre-conceived notions of what my squat/bench should be at this point in time, I just know they suck and I'm going to work to get them back up to speed.
Time will tell....
MR
Wednesday, September 3, 2008
Training updates
I'm not even sure when the last time I posted was, so here goes...
Wednesday, 9/3
Foam rolling
M2 Drills
Glute activation work
Deadlifts, 3x1 w/405#, Single at 455#
405 felt pretty good, but 455 was slower and less technically efficient than I would've liked.
Concentric Only SSB Good Mornings, 5x165, 185, 195
This bar owns me - I really have to focus on keeping my weight shifted back on my heels and not letting my chest cave.
Tall Kneeling Cable Chop, 3x8 w/50#
Saturday, 8/30
Foam Rolling
I/O Warm-up
Bench, 5x195, 205, 215
Pec felt good and strength is coming back - still weak though :(
Blast Strap Rows, 3x10
Face Pulls, 3x10 w/60 or 70 (can't remember!)
Skullcrushers, 3x8 w/80#
Rope Cable Curls, 3x8 w/70
Ab Wheel, 3x10
That's all my puny brain can remember for now - my other low body workout last week consisted of low box plate squats, RDL's, glute-hams, etc.
I hope everyone's training is going well - good luck!
Stay strong
MR
Wednesday, 9/3
Foam rolling
M2 Drills
Glute activation work
Deadlifts, 3x1 w/405#, Single at 455#
405 felt pretty good, but 455 was slower and less technically efficient than I would've liked.
Concentric Only SSB Good Mornings, 5x165, 185, 195
This bar owns me - I really have to focus on keeping my weight shifted back on my heels and not letting my chest cave.
Tall Kneeling Cable Chop, 3x8 w/50#
Saturday, 8/30
Foam Rolling
I/O Warm-up
Bench, 5x195, 205, 215
Pec felt good and strength is coming back - still weak though :(
Blast Strap Rows, 3x10
Face Pulls, 3x10 w/60 or 70 (can't remember!)
Skullcrushers, 3x8 w/80#
Rope Cable Curls, 3x8 w/70
Ab Wheel, 3x10
That's all my puny brain can remember for now - my other low body workout last week consisted of low box plate squats, RDL's, glute-hams, etc.
I hope everyone's training is going well - good luck!
Stay strong
MR
Tuesday, August 19, 2008
Recent training
Here are some updates from the past couple days:
Saturday - Lower body
Foam rolling
Magnificent Mobility drills
Hip Circuit
RDL's, 5x225, 2x5w/245
Step-ups, 3x8 w/40's
Glute-Hams, 3x8
Strongman Circuit x2
15 KB Swings
15 Split Stance MB Throws
200 ft. farmers walks
Pallof Press, 40# x 30 sec.
Tueday - Upper body
SMR work
Inside-Out warm-up
BB Bench, 2x5 w/185#, 5x195#
Getting back in the groove - plus my R shoulder was a little off since I haven't had any soft-tissue work done in forever. I need to get my guy back from Beijing!
Blast Strap Rows, 3x8
Face Pulls, 3x8 w/50#
Skullcrushers, 2x8 w/70#
DB Curls, 2x8 w/35#
DB External Rotation, 2x10 w/10#
Ab Wheel, 3x10
Wow - I'm really weak right now. However, I can tell it won't take long now that things are settling down a bit with the gym/home.
Stay strong
MR
Saturday - Lower body
Foam rolling
Magnificent Mobility drills
Hip Circuit
RDL's, 5x225, 2x5w/245
Step-ups, 3x8 w/40's
Glute-Hams, 3x8
Strongman Circuit x2
15 KB Swings
15 Split Stance MB Throws
200 ft. farmers walks
Pallof Press, 40# x 30 sec.
Tueday - Upper body
SMR work
Inside-Out warm-up
BB Bench, 2x5 w/185#, 5x195#
Getting back in the groove - plus my R shoulder was a little off since I haven't had any soft-tissue work done in forever. I need to get my guy back from Beijing!
Blast Strap Rows, 3x8
Face Pulls, 3x8 w/50#
Skullcrushers, 2x8 w/70#
DB Curls, 2x8 w/35#
DB External Rotation, 2x10 w/10#
Ab Wheel, 3x10
Wow - I'm really weak right now. However, I can tell it won't take long now that things are settling down a bit with the gym/home.
Stay strong
MR
Thursday, August 14, 2008
Training blog back in action...
So the training blog is back in action - because, well, I'm actually training again. Which helps ;)
Over the course of my vacation I got 2 lifts in, but was definitely quite "active" overall. Tons of walking, hiking, etc. Last week was somewhat sporadic with the move and the gym opening, but this week I've gotten back in the swing of things. Here are the workouts thus far:
Tuesday - Lower body
Deadlifts, 3x3 w/315#
Grooving some technique this week and I'll jump up next week.
Safety Bar Good Mornings, 2x5 w/90 (plus whatever that bar weighs)
I didn't like the eccentric on these, so I may do them off pins next week. It was weird, but something just felt "off."
I then played around with some single-leg stuff.
Ab Whell Rollouts, 3x8
Quick and dirty workout; felt good to move around and get back in the swing of things.
Thursday - Upper body
Mini-band assisted chin-ups, 4x5
Working on getting those low traps strong - felt pretty good.
Mini-band resisted push-ups, 3x8
Good stuff here - felt good.
Face Pulls, 8x70, 2x8 w/80
BB Curls, 3x8 w/65#
(I was told that since I'm a gym owner know I need to have some big gunz - whatever).
KB Swings, 3x10
I was going to do more here, but got caught up in watching my guy push the Prowler. It's always easier to watch someone workout than do it yourself!
Split Stance Cable Push, 2x8 w/50, 8x60
Stay strong
MR
Over the course of my vacation I got 2 lifts in, but was definitely quite "active" overall. Tons of walking, hiking, etc. Last week was somewhat sporadic with the move and the gym opening, but this week I've gotten back in the swing of things. Here are the workouts thus far:
Tuesday - Lower body
Deadlifts, 3x3 w/315#
Grooving some technique this week and I'll jump up next week.
Safety Bar Good Mornings, 2x5 w/90 (plus whatever that bar weighs)
I didn't like the eccentric on these, so I may do them off pins next week. It was weird, but something just felt "off."
I then played around with some single-leg stuff.
Ab Whell Rollouts, 3x8
Quick and dirty workout; felt good to move around and get back in the swing of things.
Thursday - Upper body
Mini-band assisted chin-ups, 4x5
Working on getting those low traps strong - felt pretty good.
Mini-band resisted push-ups, 3x8
Good stuff here - felt good.
Face Pulls, 8x70, 2x8 w/80
BB Curls, 3x8 w/65#
(I was told that since I'm a gym owner know I need to have some big gunz - whatever).
KB Swings, 3x10
I was going to do more here, but got caught up in watching my guy push the Prowler. It's always easier to watch someone workout than do it yourself!
Split Stance Cable Push, 2x8 w/50, 8x60
Stay strong
MR
Tuesday, July 8, 2008
Recent training
Saturday - Lower body pull emphasis
Deadlifts, 3x315, 1x405, 1x425, 1x455
Felt pretty good overall. I lost my lordosis a little on the 455, so I stopped for the day. Strength was better than expected, though.
Trap Bar Deadlifts, 5x225, 3x315, 5x315, 3x365, 2x405
I hadn't ever done these before, so I played around with them a bit. More than anything, I found my grip to be a limiting factor here as I wasn't sure where to grip it at. Felt pretty good though.
Glute Ham Raises, 3x8 (Hole #4)
Ab Wheel Rollouts, 3x8
I hit a ton of golf balls this night, as my wife bought me a pair of clubs for my upcoming birthday. Needless to say, I was a little sore the next day ;)
Tuesday - Lower body squat day
I didn't do a whole lot today -motivation was a little low and I had a ton of other things going on. What I did do was productive though.
Front Squats, 3x135, 3x185 (to 12" box)
Good clean reps. Hip mobility and lumbar stability are looking and feeling good.
Back Squats, 5x225, 5x275 (to 14" box)
Went an inch deeper this week and it appeared as though my back position was staying neutral. I think another inch or so and I'll be below parallel, so things are coming around here. It's taken a little while, but I think the reward will be worth it (i.e. better hip mobility and a healthy low back over the long haul!)
Step-ups, 2x8 with 50's
Tall Kneeling Cable Chop, 2x8 with 50#
It was short and sweet, but I'm really encouraged by my squat patterns overall. If I can clean up a little lagging L-R asymmetry, I should be doing really well.
Stay strong
MR
Deadlifts, 3x315, 1x405, 1x425, 1x455
Felt pretty good overall. I lost my lordosis a little on the 455, so I stopped for the day. Strength was better than expected, though.
Trap Bar Deadlifts, 5x225, 3x315, 5x315, 3x365, 2x405
I hadn't ever done these before, so I played around with them a bit. More than anything, I found my grip to be a limiting factor here as I wasn't sure where to grip it at. Felt pretty good though.
Glute Ham Raises, 3x8 (Hole #4)
Ab Wheel Rollouts, 3x8
I hit a ton of golf balls this night, as my wife bought me a pair of clubs for my upcoming birthday. Needless to say, I was a little sore the next day ;)
Tuesday - Lower body squat day
I didn't do a whole lot today -motivation was a little low and I had a ton of other things going on. What I did do was productive though.
Front Squats, 3x135, 3x185 (to 12" box)
Good clean reps. Hip mobility and lumbar stability are looking and feeling good.
Back Squats, 5x225, 5x275 (to 14" box)
Went an inch deeper this week and it appeared as though my back position was staying neutral. I think another inch or so and I'll be below parallel, so things are coming around here. It's taken a little while, but I think the reward will be worth it (i.e. better hip mobility and a healthy low back over the long haul!)
Step-ups, 2x8 with 50's
Tall Kneeling Cable Chop, 2x8 with 50#
It was short and sweet, but I'm really encouraged by my squat patterns overall. If I can clean up a little lagging L-R asymmetry, I should be doing really well.
Stay strong
MR
Thursday, July 3, 2008
This week's workouts
Tuesday
Lower body squat session
Foam rolling
Magnificent Mobility Drills
Hip pre-hab/activation circuit
Back Squats to 15" box, 5x225, 5x275
Working on getting things symmetrical and smooth here. Since I'm typing this two days later, I can tell I'm getting better quad activation on the left side, which is definitely a good thing.
RDL's, 5x245, 5x265
DB Reverse Lunges, 2x8 w/50's
Glute-Ham Raises, 2x8
Tall Kneeling Lift, 3x8
KB Swings, 2x15 w/24 kg. KB
Pretty good workout overall. I'm trying to develop a base and get my lifts smoothed out before I leave on vacation. I'm also finding I have a ton of soft-tissue stuff going on in my left plantar fascia/lower leg; some extra work on these areas has started to relieve that nerve injury I was dealing with. Perhaps it was a mild nerve entrapment? Who knows...
Wednesday
1 hour Krav maga class
Thursday
Upper body day
I/O Warm-up
Barbell Bench, 5x185, 195, and 205
Wow, I'm still really weak on this. I think getting a hand-off in a few weeks when the gym opens will make a big difference though. Pecs feel great, though, so it's time to start pushing a bit.
Inverted Rows w/feet on physioball, 3x10
Face Pulls, 8x80. 2x8 w/90
Skullcrushers, 2x10 w/70
DB Curls, 6x40, 8x35
Split Stance Cable Push, 3x10 w/50
Prone Low Trap Y, 2x12
Overall things are going well. Other than being weak and having poor work capacity, I'm in a good position to start moving forward. Like I said - develop a training base and some connective tissue strength now, and hopefully when I get back I can start to crank things up.
Stay tuned...
MR
Lower body squat session
Foam rolling
Magnificent Mobility Drills
Hip pre-hab/activation circuit
Back Squats to 15" box, 5x225, 5x275
Working on getting things symmetrical and smooth here. Since I'm typing this two days later, I can tell I'm getting better quad activation on the left side, which is definitely a good thing.
RDL's, 5x245, 5x265
DB Reverse Lunges, 2x8 w/50's
Glute-Ham Raises, 2x8
Tall Kneeling Lift, 3x8
KB Swings, 2x15 w/24 kg. KB
Pretty good workout overall. I'm trying to develop a base and get my lifts smoothed out before I leave on vacation. I'm also finding I have a ton of soft-tissue stuff going on in my left plantar fascia/lower leg; some extra work on these areas has started to relieve that nerve injury I was dealing with. Perhaps it was a mild nerve entrapment? Who knows...
Wednesday
1 hour Krav maga class
Thursday
Upper body day
I/O Warm-up
Barbell Bench, 5x185, 195, and 205
Wow, I'm still really weak on this. I think getting a hand-off in a few weeks when the gym opens will make a big difference though. Pecs feel great, though, so it's time to start pushing a bit.
Inverted Rows w/feet on physioball, 3x10
Face Pulls, 8x80. 2x8 w/90
Skullcrushers, 2x10 w/70
DB Curls, 6x40, 8x35
Split Stance Cable Push, 3x10 w/50
Prone Low Trap Y, 2x12
Overall things are going well. Other than being weak and having poor work capacity, I'm in a good position to start moving forward. Like I said - develop a training base and some connective tissue strength now, and hopefully when I get back I can start to crank things up.
Stay tuned...
MR
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