Lower body day
Magnificent Mobility warm-up
Front Squats, 3x135, 3x185
Just to maintain mobility and warm-up for back squats.
Back Squats, 5x135, 5x225 (18" box), 5x225 (17" box)
Trying to slow work my way down while maintaining good lumbar spine alignment.
RDL's, 2x5@255
These felt great a week or two ago, just so-so today. I didn't feel like pushing them.
DB Lunges, 2x8@50
Glute-Hams, 2x5 at Hole #3
I moved these in and they damn near killed me. 3x6 next week ;)
Krav Maga class tonight, and I'll hit my upper body session on Wednesday.
Stay strong
MR
Monday, April 28, 2008
Training week of 4/21
Monday 4/21
Feeling tired in the AM so I took it off. 1 hour Krav Maga class that night.
Wednesday 4/23
Upper body workout
Inside-Out Warm-up
BB Bench Press, 3x6@185
Wow, it's amazing how weak you get when you haven't bench pressed since August. On the bright side, though, it didn't feel too bad.
DB Rows, 3x6@90
Push-ups, 2x10
Face Pulls, 2x12
Ab Wheel Rollouts, 2x8
Tall Kneeling Lift, 2x10@25
I lowered my volume a bit and felt pretty good overall.
Thursday 4/24
1 hour Krav Maga bag class. This was absolutely brutal. My buddy thought it would be a good idea to tell the instructor he was pissed because he hadn't made him puke yet. This was the hardest hour of training I've endured in a long time. Constant movement for an hour straight will do that to you.
I have lactic acid.
Friday 4/25
Lower body day
Magnificent Mobility warm-up
Speed Pulls, 5x1@365
These felt pretty darn good. As the glute-hams keep coming around, they should get easier.
Good Mornings, 2x5@245
Felt strong - I need to go heavier, but I did these at the commercial gym so I was looking at my ugly mug in a mirror. Not used to that ;)
Bulgarian Split Squats, 2x8@30
Way too light, but this was the first time I'd done them in a while. I'll go up this week.
Ball Leg Curls, 2x12
Pallof Presses, 2x30 sec.
Saturday 4/26
Inside-Out Warm-up
Neutral Grip Chins, 2x6, 5
Still struggling with getting full scap depression as the set carries on. I may need to do more sets with fewer reps in the future.
BB Military, 8@105, 2x8@115
Better than last week. Energy was a little low, though.
Skullcrushers, 2x8@90
Bent Over Face Pulls, 2x8@25
In and out in about 30 minutes. Like I said my energy was a little low, so I just wanted to get a few lifts in and relax the rest of the day.
Stay strong
MR
Feeling tired in the AM so I took it off. 1 hour Krav Maga class that night.
Wednesday 4/23
Upper body workout
Inside-Out Warm-up
BB Bench Press, 3x6@185
Wow, it's amazing how weak you get when you haven't bench pressed since August. On the bright side, though, it didn't feel too bad.
DB Rows, 3x6@90
Push-ups, 2x10
Face Pulls, 2x12
Ab Wheel Rollouts, 2x8
Tall Kneeling Lift, 2x10@25
I lowered my volume a bit and felt pretty good overall.
Thursday 4/24
1 hour Krav Maga bag class. This was absolutely brutal. My buddy thought it would be a good idea to tell the instructor he was pissed because he hadn't made him puke yet. This was the hardest hour of training I've endured in a long time. Constant movement for an hour straight will do that to you.
I have lactic acid.
Friday 4/25
Lower body day
Magnificent Mobility warm-up
Speed Pulls, 5x1@365
These felt pretty darn good. As the glute-hams keep coming around, they should get easier.
Good Mornings, 2x5@245
Felt strong - I need to go heavier, but I did these at the commercial gym so I was looking at my ugly mug in a mirror. Not used to that ;)
Bulgarian Split Squats, 2x8@30
Way too light, but this was the first time I'd done them in a while. I'll go up this week.
Ball Leg Curls, 2x12
Pallof Presses, 2x30 sec.
Saturday 4/26
Inside-Out Warm-up
Neutral Grip Chins, 2x6, 5
Still struggling with getting full scap depression as the set carries on. I may need to do more sets with fewer reps in the future.
BB Military, 8@105, 2x8@115
Better than last week. Energy was a little low, though.
Skullcrushers, 2x8@90
Bent Over Face Pulls, 2x8@25
In and out in about 30 minutes. Like I said my energy was a little low, so I just wanted to get a few lifts in and relax the rest of the day.
Stay strong
MR
Tuesday, April 22, 2008
Uggh...
As you can all tell, I'm a little behind on my write-ups. Here's what I've done over the course of the past week:
Tuesday - 4/15
Upper body day
Inside-Out Warm-up
Multi-grip chins (pronated, neutral, supinated) - 6 reps each position
Amazing how losing body fat makes chins a little easier ;)
BB Overhead Press, 8x95, 2x8@115
Been a while, here, but it didn't feel bad for my first day back with a BB.
DB Rows, 3x6@85
I was a little bit more tired that an expected at this point, so I didn't go all out. Nice, clean reps though.
Push-ups, 3x10
Same as above
DB Fly Eqi, 60 seconds
Pallof Presses, 2x30 sec. w/20#
I was surprised by the Pallof Presses - they don't look that bad, but I was sore for 3 days afterwards!
Krav Maga class that night, 1 hour
------------------------------------------------------------------------
Thursday, April 17th
Lower body day
M2 Warm-up
Intrinsic Hip Circuit
Speed Pulls, 3x3@315
Nothing too special here, just getting back in the groove.
Good Mornings, 5@225, 5@245
These felt surprisingly good. I will go up again this week.
DB Lunges, 3x8@50#'s
Single Leg RDL's, 2x8@50#'s
1 hour Krav Maga class that night.
Even though I didn't get my fourth strength training session in this week, I was down to 207 bodyweight and got in 5 training sessions in four days. Overall, I was quite pleased.
The unfortunate down side to this was that I put on a few pounds over the weekend, and missed my Monday lower body workout d/t sheer exhaustion. I was totally wiped out after the weekend, and took the morning off. I did hit my Krav Maga class last night, and I'll get in my upper body session tomorrow.
Stay strong
MR
Tuesday - 4/15
Upper body day
Inside-Out Warm-up
Multi-grip chins (pronated, neutral, supinated) - 6 reps each position
Amazing how losing body fat makes chins a little easier ;)
BB Overhead Press, 8x95, 2x8@115
Been a while, here, but it didn't feel bad for my first day back with a BB.
DB Rows, 3x6@85
I was a little bit more tired that an expected at this point, so I didn't go all out. Nice, clean reps though.
Push-ups, 3x10
Same as above
DB Fly Eqi, 60 seconds
Pallof Presses, 2x30 sec. w/20#
I was surprised by the Pallof Presses - they don't look that bad, but I was sore for 3 days afterwards!
Krav Maga class that night, 1 hour
------------------------------------------------------------------------
Thursday, April 17th
Lower body day
M2 Warm-up
Intrinsic Hip Circuit
Speed Pulls, 3x3@315
Nothing too special here, just getting back in the groove.
Good Mornings, 5@225, 5@245
These felt surprisingly good. I will go up again this week.
DB Lunges, 3x8@50#'s
Single Leg RDL's, 2x8@50#'s
1 hour Krav Maga class that night.
Even though I didn't get my fourth strength training session in this week, I was down to 207 bodyweight and got in 5 training sessions in four days. Overall, I was quite pleased.
The unfortunate down side to this was that I put on a few pounds over the weekend, and missed my Monday lower body workout d/t sheer exhaustion. I was totally wiped out after the weekend, and took the morning off. I did hit my Krav Maga class last night, and I'll get in my upper body session tomorrow.
Stay strong
MR
Monday, April 14, 2008
Last week and Monday 4/14
Last week was kind of a wash; my energy was down and everything felt heavier than it should. I took that as a sign, and unloaded from the heavy iron last week.
On the bright side, I did get two sessions in at the Krav Maga facility, so I got four total sessions in last week. This week I'm shooting for five, even with the short week.
Here was today's training session:
Lower body day
M2 Warm-up
Intrinsic hip circuit
Front Squats, 195x2, 225x3
Just keeping these in the program to maintain mobility and good technique. Not bad, but felt heavy.
Back Squats to 18" box, 225x5, 275x3
Not too bad technique wise, but it's a long way down to below parallel. I haven't had this much weight on my back in a while, so it felt good. A LONG way from my heaviest weights, but I need this to regain my technique and mobility in this lift.
RDL's, 225x5, 275x5
Glute-Hams, 3x8 w/5#
Dead Bugs, 2x8
I also did some patellar taping today, but I need to crank way harder for the effect to set in on the heavier deep squatting.
Tomorrow I have an upper body day and Krav maga in the evening. I'll be back....
Stay strong
MR
On the bright side, I did get two sessions in at the Krav Maga facility, so I got four total sessions in last week. This week I'm shooting for five, even with the short week.
Here was today's training session:
Lower body day
M2 Warm-up
Intrinsic hip circuit
Front Squats, 195x2, 225x3
Just keeping these in the program to maintain mobility and good technique. Not bad, but felt heavy.
Back Squats to 18" box, 225x5, 275x3
Not too bad technique wise, but it's a long way down to below parallel. I haven't had this much weight on my back in a while, so it felt good. A LONG way from my heaviest weights, but I need this to regain my technique and mobility in this lift.
RDL's, 225x5, 275x5
Glute-Hams, 3x8 w/5#
Dead Bugs, 2x8
I also did some patellar taping today, but I need to crank way harder for the effect to set in on the heavier deep squatting.
Tomorrow I have an upper body day and Krav maga in the evening. I'll be back....
Stay strong
MR
Monday, April 7, 2008
Friday 4/4
Lower body day
M2 Warm-up
Intrinsic hip circuit
Speed Pulls, 3x1@405
Not as fast I would've liked, but only because the sh*tty bar I was using didn't have any knurling. Couple that with no chalk and you have "not so fast" speed pulls.
DB Lunges, 3x8@45's
Single-Leg RDL's, 2x8@45
I need to move up on these next time. Even the R side (which is generally less stable and the GMed not firing as well) was pretty spot on.
Swiss Ball Leg Curls, 2x12 superset with
Ab Wheel Rollouts, 2x8
Good session overall.
Stay strong
MR
M2 Warm-up
Intrinsic hip circuit
Speed Pulls, 3x1@405
Not as fast I would've liked, but only because the sh*tty bar I was using didn't have any knurling. Couple that with no chalk and you have "not so fast" speed pulls.
DB Lunges, 3x8@45's
Single-Leg RDL's, 2x8@45
I need to move up on these next time. Even the R side (which is generally less stable and the GMed not firing as well) was pretty spot on.
Swiss Ball Leg Curls, 2x12 superset with
Ab Wheel Rollouts, 2x8
Good session overall.
Stay strong
MR
Thursday, April 3, 2008
Tuesday 4/1 and Thursday 4/3
Tuesday - 1 hour Krav Maga L-1 class
So I did something completely impulsive this past week and joined a Krav Maga facility here in Indy. The thinking was two-fold:
1 - I hate cardio, and anything that gets me near lactic acid build-up. So, I decided at least if I was going to be pissed off I could take it out on a pad, heavy bag, etc.
2 - Self-defense skillz probably aren't a bad thing ;)
So I took the class and thought I was going to black out within 20 minutes. Seriously. I'm so ATP-CP dominant it's ridiculous. I made it through with only a few minors scrapes and bruises, though, so I consider it a success.
Thursday - Upper body
Good workout today - feeling strong and starting to lean out a bit too. Pretty cool.
I switched up the exercises a bit so some of the weights are a little screwy; I had to figure out where I was at first and foremost.
I/O Warm-up
Supinated grip lat pulldown, 6x170, 2x6@180 superset with
DB Overhead press, 8x40, 45, 50
The OHP felt suprisingly good. Weak, but no pain and starting to get a groove back.
DB Rows, 6x70, 80, 90 superset with
Push-up plus, 3x10
Started off way to light on rows, but I was feeling it by the 3rd set. Serratus was feeling the pluses today!
Decline skullcrushers, 2x10@80 superset with
Preacher curls, 2x6@70
Yes, I did preacher curls. You can only do db curls for so long ;)
Overall, a really good workout. I feel like the body is coming around and I'm gaining momentum towards achieving my goals. Feels good.
Stay strong
MR
So I did something completely impulsive this past week and joined a Krav Maga facility here in Indy. The thinking was two-fold:
1 - I hate cardio, and anything that gets me near lactic acid build-up. So, I decided at least if I was going to be pissed off I could take it out on a pad, heavy bag, etc.
2 - Self-defense skillz probably aren't a bad thing ;)
So I took the class and thought I was going to black out within 20 minutes. Seriously. I'm so ATP-CP dominant it's ridiculous. I made it through with only a few minors scrapes and bruises, though, so I consider it a success.
Thursday - Upper body
Good workout today - feeling strong and starting to lean out a bit too. Pretty cool.
I switched up the exercises a bit so some of the weights are a little screwy; I had to figure out where I was at first and foremost.
I/O Warm-up
Supinated grip lat pulldown, 6x170, 2x6@180 superset with
DB Overhead press, 8x40, 45, 50
The OHP felt suprisingly good. Weak, but no pain and starting to get a groove back.
DB Rows, 6x70, 80, 90 superset with
Push-up plus, 3x10
Started off way to light on rows, but I was feeling it by the 3rd set. Serratus was feeling the pluses today!
Decline skullcrushers, 2x10@80 superset with
Preacher curls, 2x6@70
Yes, I did preacher curls. You can only do db curls for so long ;)
Overall, a really good workout. I feel like the body is coming around and I'm gaining momentum towards achieving my goals. Feels good.
Stay strong
MR
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