AM
2 sets of 20 on
High Pulls
Goblet Squats
Barbell Curls
Push Ups
Shrugs
PM
Back Squat
135 x 5
225 x 5
315 x 4
365 x 3
385 x 2
425 x 1
315 x 2, 3, 5, 2, 3, 5
Had to shorten the PM workout up a bit. My right IT band and left psoas were extra tight during squats. Despite that 425 felt like a breeze. I got to the bottom with it and I remember thinking, "that went a lot smoother than I was expecting." From there it was no struggle to bring it up. Good times.
Tuesday, March 12, 2013
Saturday, March 9, 2013
Training 3.8/9.13
3.8
Dead Lift
245 x 2 x 2
295 x 2
335 x 2
385 x 2
425 x 2
475 x 2
525 x 1
Trap Bar
255 x 5 sets of 10
Barbell Curls
3 x 25
w/
Band Pull Aparts
3 x 15
3.9
Bench Press
bar x 20, 20
135 x 3,3,3
185 x 2,2
225 x 12 sets of 1
Rows
Arms
Prowler
Saturday my good friend Mike Farley got his first encounter in the Crushatorium. Mike lives in Florida so it was nice to bullshit and talk shop with him. My lift was nothing special. Solid 80%er. I probably could have grinded out a double on the 525 but I played it safe. Kind of like my squats earlier in the week.
I think I need to get out and move more because this week I've been tired as hell. More walks with the dog, more impromptu jump rope or prowler sessions, more random acts of lifting like leaving 315 on a dead lift bar and taking it for a ride every so often through the day, and dare I say now that spring is almost bursting at the seams, go for more runs? Why not? I don't think I'd ever run more than 1.5 miles in a stretch because that's boring as hell to me. But I also like not being out of breath because I stapled three sheets of paper together instead of the normal two (joke courtesy of Patton Oswalt).
Also, once it gets warm the shirt comes off. My chest hair has been cooped up all winter. Time to set them free.
Oh yeah. Tonight is my wedding reception.
Dead Lift
245 x 2 x 2
295 x 2
335 x 2
385 x 2
425 x 2
475 x 2
525 x 1
Trap Bar
255 x 5 sets of 10
Barbell Curls
3 x 25
w/
Band Pull Aparts
3 x 15
3.9
Bench Press
bar x 20, 20
135 x 3,3,3
185 x 2,2
225 x 12 sets of 1
Rows
Arms
Prowler
Saturday my good friend Mike Farley got his first encounter in the Crushatorium. Mike lives in Florida so it was nice to bullshit and talk shop with him. My lift was nothing special. Solid 80%er. I probably could have grinded out a double on the 525 but I played it safe. Kind of like my squats earlier in the week.
I think I need to get out and move more because this week I've been tired as hell. More walks with the dog, more impromptu jump rope or prowler sessions, more random acts of lifting like leaving 315 on a dead lift bar and taking it for a ride every so often through the day, and dare I say now that spring is almost bursting at the seams, go for more runs? Why not? I don't think I'd ever run more than 1.5 miles in a stretch because that's boring as hell to me. But I also like not being out of breath because I stapled three sheets of paper together instead of the normal two (joke courtesy of Patton Oswalt).
Also, once it gets warm the shirt comes off. My chest hair has been cooped up all winter. Time to set them free.
Oh yeah. Tonight is my wedding reception.
Thursday, March 7, 2013
Training 3.7.13
AM
Jump Rope x 100
Goblet Squat x 10
Blast Strap Push Ups x 10
Band Pull Aparts x 20
5 Rounds
PM
Snatch Grip Hi Pull
132 x 3 x 3
Clean and Press (one clean per set)
88 x 5
110 x 4
132 x 3
152 x 2
176 x 1 x 2
Clean and Push Press
196 x 1 (easily top ten hardest reps of my life)
132 x 10
Reverse Grip Bench Press
135 x 5 sets of 10
Face Pulls
3 sets of 25
w/
Blast Strap Push Ups
3 x 10
80%er session tonight. I was tired and sore when I started but felt better when I was done. Happy with the presses and push presses. Reverse grip bench is weird in that it was the first time I'd ever done it. Nice change of pace though.
Jump Rope x 100
Goblet Squat x 10
Blast Strap Push Ups x 10
Band Pull Aparts x 20
5 Rounds
PM
Snatch Grip Hi Pull
132 x 3 x 3
Clean and Press (one clean per set)
88 x 5
110 x 4
132 x 3
152 x 2
176 x 1 x 2
Clean and Push Press
196 x 1 (easily top ten hardest reps of my life)
132 x 10
Reverse Grip Bench Press
135 x 5 sets of 10
Face Pulls
3 sets of 25
w/
Blast Strap Push Ups
3 x 10
80%er session tonight. I was tired and sore when I started but felt better when I was done. Happy with the presses and push presses. Reverse grip bench is weird in that it was the first time I'd ever done it. Nice change of pace though.
Wednesday, March 6, 2013
Training 3.6.13
AM
Jump Rope
250
JM Presses
125 x 4 sets of 6
w/
Barbell Curls
113 x 4 sets of 6
PM
Cleans
up to 242 x 2 singles
Front Squat
135 x 5
225 x 4
275 x 3
315 x 1,1
225 x 5 x 5
RDLs
205 x 3 sets of 15
I wanted to do 315 x 2 and then 335ish for a single on front squats. I didn't feel comfortable going for the double. Should have gone 295 x 2, 315 x 1, 335 x 1. Live and learn.
Next week I'm going to lay out my goals/what I'm training for.
Jump Rope
250
JM Presses
125 x 4 sets of 6
w/
Barbell Curls
113 x 4 sets of 6
PM
Cleans
up to 242 x 2 singles
Front Squat
135 x 5
225 x 4
275 x 3
315 x 1,1
225 x 5 x 5
RDLs
205 x 3 sets of 15
I wanted to do 315 x 2 and then 335ish for a single on front squats. I didn't feel comfortable going for the double. Should have gone 295 x 2, 315 x 1, 335 x 1. Live and learn.
Next week I'm going to lay out my goals/what I'm training for.
Tuesday, March 5, 2013
Training 3.5.13
Bench Press:
up to 265 x 1
225 x 8, 4
185 x 12, 8
Fat Grip DB Press (single arm)
40 x 4 sets of eight
Renegade Row w/ Push Up
3 x 10 (5 each arm)
w/
Band Pull Apart
3 x 25
Another good day of pressing. Shoulder isn't giving me any problems and everything went smooth. I'm probably not going to be pushing the weight too much in the coming weeks/months and really work on speed from my chest. On my second bench day I'm going to do a bunch of paused singles with 225. I'm thinking this will make me stronger in my weakest point and give me a good gauge from week to week on whether or not I'm getting stronger/faster.
After the today's training I shoveled for about 20 minutes. Only nerds would call it GPP.
up to 265 x 1
225 x 8, 4
185 x 12, 8
Fat Grip DB Press (single arm)
40 x 4 sets of eight
Renegade Row w/ Push Up
3 x 10 (5 each arm)
w/
Band Pull Apart
3 x 25
Another good day of pressing. Shoulder isn't giving me any problems and everything went smooth. I'm probably not going to be pushing the weight too much in the coming weeks/months and really work on speed from my chest. On my second bench day I'm going to do a bunch of paused singles with 225. I'm thinking this will make me stronger in my weakest point and give me a good gauge from week to week on whether or not I'm getting stronger/faster.
After the today's training I shoveled for about 20 minutes. Only nerds would call it GPP.
Monday, March 4, 2013
Training 3.4.13
A.M
Prowler- 4 trips
P.M
Squat:
up to 335 x 3 x 3
Sandbag Walking Lunges:
75 lb bag x 20 steps x 3 (these were hard as hell)
w/
Various Jumps
Abs and Neck
Squats felt like absolute crap today. I could say that it was from the Prowler but I know full well it's from eating like shit and drinking my face off this past weekend. The bachelor party was a great time and I want to thank all my friends for making it happen, but it's time to refocus. I've decided on some training goals that I'll share a little later.
Prowler- 4 trips
P.M
Squat:
up to 335 x 3 x 3
Sandbag Walking Lunges:
75 lb bag x 20 steps x 3 (these were hard as hell)
w/
Various Jumps
Abs and Neck
Squats felt like absolute crap today. I could say that it was from the Prowler but I know full well it's from eating like shit and drinking my face off this past weekend. The bachelor party was a great time and I want to thank all my friends for making it happen, but it's time to refocus. I've decided on some training goals that I'll share a little later.
Friday, March 1, 2013
Training 3.1.13
Bench:
bar x 20, 20
135 x 10, 10
185 x 5
205 x 4
225 x 3
245 x 2
260 x 1
225 x 7, 5
185 x 10, 10
Fat Grip DB High Incline:
40s x 20, 15, 15
Blast Strap Tri Extension
3x10
w/
Blast Strap Rear Delt Fly
3x10
Great session heading into the weekend. For the longest time my right shoulder had been giving my some stability issues but it is finally starting to feel stronger and more stable. I think in the past this caused me to shift stress to my triceps during pressing movements, but now I'm feeling them in my pecs and delts. This is a very good thing.
Pack an extra pair of undies because this weekend is my bachelor party. I've been married for over a month now but we're squeaking it in before the reception next week. Whatever gets the job done.
I'm going to head over to the old stomping grounds tomorrow morning and train at NX Level. Then probably a nap and then it's getting rowdy time.
bar x 20, 20
135 x 10, 10
185 x 5
205 x 4
225 x 3
245 x 2
260 x 1
225 x 7, 5
185 x 10, 10
Fat Grip DB High Incline:
40s x 20, 15, 15
Blast Strap Tri Extension
3x10
w/
Blast Strap Rear Delt Fly
3x10
Great session heading into the weekend. For the longest time my right shoulder had been giving my some stability issues but it is finally starting to feel stronger and more stable. I think in the past this caused me to shift stress to my triceps during pressing movements, but now I'm feeling them in my pecs and delts. This is a very good thing.
Pack an extra pair of undies because this weekend is my bachelor party. I've been married for over a month now but we're squeaking it in before the reception next week. Whatever gets the job done.
I'm going to head over to the old stomping grounds tomorrow morning and train at NX Level. Then probably a nap and then it's getting rowdy time.
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