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
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