Well, my plan worked, I felt fresh going into todays volume session.
Back squat
3x5 @ 325# (PR)
Bench Press
1x3 @ 225#
1x3 @ 240#
1x3 @ 260#
1x1 @ 275# (PR)
1x5 @ 245#
Felt great during the whole routine, setting PR's is always great. I got plenty of sleep last night and the DOMS has yet to set in and the knee feels great. Saturday is for met-cons!
Saturday, October 2, 2010
Friday, October 1, 2010
I Train Hard I Promise
Okay, so just because I am not on the "3 on 1 off" training schedule does not mean I am slacking. I am just really focused on building my powerlifts for this upcoming meet and to assure strength gains I need more rest. It is crunch time right now, I need to gain strength and lose weight before November 20th. Last week, as I mentioned in a previous post, I was thrashed going into my Friday session, volume day, and it turned into one of the hardest squat days of my life. I am going to attempt to PR today in the squat so I gave myself a little extra rest this week. Yesterday, Thursday, I got into the gym and did two met-cons, don't worry, the total time for both combined was 7:49.
Race with Louis, first to 100 double unders:
I squeaked out the victory!
1:23
I am satisfied with this although I am sure I can get it under a minute, especially since I started off 1, miss, 2, miss....
50 burpee-pull ups
6:26
My original plan was to do the pull ups strict, that lasted until rep 15, then I used a slight kip for the rest of the way. I did not stop and made sure I was at dead hang before each pull up. The one downside to the gym I use now is the pull up bar. It is across the top of a 7 ft cage. If I want to hang from it I have to bend my knees so my feet don't touch the ground (not to mention that my fat ass shakes the cage on every swing). This adds a bit of difficulty to kipping. Overall I feel pretty fresh today and ready to set some PR's!
Race with Louis, first to 100 double unders:
I squeaked out the victory!
1:23
I am satisfied with this although I am sure I can get it under a minute, especially since I started off 1, miss, 2, miss....
50 burpee-pull ups
6:26
My original plan was to do the pull ups strict, that lasted until rep 15, then I used a slight kip for the rest of the way. I did not stop and made sure I was at dead hang before each pull up. The one downside to the gym I use now is the pull up bar. It is across the top of a 7 ft cage. If I want to hang from it I have to bend my knees so my feet don't touch the ground (not to mention that my fat ass shakes the cage on every swing). This adds a bit of difficulty to kipping. Overall I feel pretty fresh today and ready to set some PR's!
Tuesday, September 28, 2010
I Am Spent
Today was a busy day. Alarm didn't go off this morning so I was late to work (not too bad cus I got to sleep in an extra half hour). Had a client after work then trained myself. I arrived at the gym around 7pm. I was not feeling 90% (remember 90% is the new 100%) so I was a bit apprehensive about the weights and scheme I was going to attempt, but I ended up doing what I should have, go heavy (or go home (wink)).
Backsquat
3x3 @ 340# (PR)
Strict Press
1x3 @ 175#
2x3 @ 180# (PR)
Deadlift
1x5 @ 450#
I was feeling strong once I got into it. Before I arrived at the gym I was contemplating using today as a "de-load" day because last Friday my body had not recovered (Friday is my volume squat day). I blame the sandbag runs from Wednesday 9/22/10 for leaving my back so thrashed. I will not make that mistake this week for my met-con tomorrow will be all body weight exercises. Always happy when I set PR's and I am really looking forward to competing in November.
Backsquat
3x3 @ 340# (PR)
Strict Press
1x3 @ 175#
2x3 @ 180# (PR)
Deadlift
1x5 @ 450#
I was feeling strong once I got into it. Before I arrived at the gym I was contemplating using today as a "de-load" day because last Friday my body had not recovered (Friday is my volume squat day). I blame the sandbag runs from Wednesday 9/22/10 for leaving my back so thrashed. I will not make that mistake this week for my met-con tomorrow will be all body weight exercises. Always happy when I set PR's and I am really looking forward to competing in November.
Monday, September 27, 2010
Yesterday
Saturday was spent doing yard work and attending a friends jiu jitsu competition, oh yea and recovering because I was sore as funk. Sunday, before football and my weekly double whopper (don't judge me), I was able to get some lifting in.
I hadn't done heavy power clean and jerks outside of a met-con in quite some time. I decided that even though I didn't feel 90% (90% is the new 100%), I would give them a shot. I worked up to 225#. On this last attempt I was able to get the weight up but as I caught the bar in in my rack position, my body resembled that of a Torrey Pine Tree, bending and curving in places it shouldn't. My stance was wide, weight on the inside of my feet an my back arched to the extreme. I was so ashamed of this that I couldn't help but laugh at myself with 225# racked on my shoulders. Jerking 225# is not that difficult for me but with the clean as it was, one might say I wasn't entirely focused. I jerked the weight, got it overhead, locked my arms out, but a the bar was too out in front of my face. I am pretty confident I could have stepped under it but that would have caused me to trip over the "oh so important" leg press machine (1 of 2 of them in the gym), so I dropped the weight "no lift."
1x3 95# p clean and press
1x3 135# p clean and p press
1x3 185# p clean and p press
1x3 205# p clean and s jerk
1x1 215# p clean and s jerk
1x1 225# p clean and s jerk (fail)
*15 minutes after
5 rounds:
10 GHD sit ups
10 pull ups
20 double unders
8:23
This was a good one because even at a fat 215# I was able to go non-stop. Nearly everything was unbroken, missing only a couple double unders. Pull ups were easy and GHD were not. My met-con speed has decreased but thats what comes with my current strength bias program, the fact that things take less out of me then before is comforting.
I hadn't done heavy power clean and jerks outside of a met-con in quite some time. I decided that even though I didn't feel 90% (90% is the new 100%), I would give them a shot. I worked up to 225#. On this last attempt I was able to get the weight up but as I caught the bar in in my rack position, my body resembled that of a Torrey Pine Tree, bending and curving in places it shouldn't. My stance was wide, weight on the inside of my feet an my back arched to the extreme. I was so ashamed of this that I couldn't help but laugh at myself with 225# racked on my shoulders. Jerking 225# is not that difficult for me but with the clean as it was, one might say I wasn't entirely focused. I jerked the weight, got it overhead, locked my arms out, but a the bar was too out in front of my face. I am pretty confident I could have stepped under it but that would have caused me to trip over the "oh so important" leg press machine (1 of 2 of them in the gym), so I dropped the weight "no lift."
1x3 95# p clean and press
1x3 135# p clean and p press
1x3 185# p clean and p press
1x3 205# p clean and s jerk
1x1 215# p clean and s jerk
1x1 225# p clean and s jerk (fail)
*15 minutes after
5 rounds:
10 GHD sit ups
10 pull ups
20 double unders
8:23
This was a good one because even at a fat 215# I was able to go non-stop. Nearly everything was unbroken, missing only a couple double unders. Pull ups were easy and GHD were not. My met-con speed has decreased but thats what comes with my current strength bias program, the fact that things take less out of me then before is comforting.
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