ME BP
1. 2-board press: 135×5, 155×3, 185×3, 205×3, 225×1, 245×1, missed 275
2. db bench press: 45×15, 55×12, 65×10
3. pushdown: 3×12
4. lat pulldown: 5×8
5. face pull: 3×12
Decided to skip the kb’s at the end of the session as my elbow tendonitis was really nagging me. Travelling to Ohio this coming weekend for my class reunion, but will hit my squat/deadlift training on Friday and bench on Saturday.
ME SQ/DL
1. pin pull (#3): 135×5, 185×3, 225×3, 275×1, 315×1, 365×1
2. ghr: 5×10
3. 2-arm long cycle w/16kg: 40/5:00
4. ghr sit up: 5×8
5. neck harness: 3×10
Done. Long cycle was feeling really good. I’ve never gone 8 RPM w/16’s before. Probably could have pushed out 6 or 7 minutes, but my goal was 3 min today so I was happy with 5!
DE BP
1. bench press: 135×3/8
2. 4-board press: 185×7, 205×5, 225×3
3. db extension: 4×10
4. row: 5×8
5. shrug: 3×12
6. kb snatch w/16kg: 56/4:00 (1-hand switch)
That’s all for today. Time for pizza and beer.
DE SQ/DL
1. box squat: 225×2/8
2. speed deadlift: 225×1/8
3. 45 degree back raise: 3×10
4. hanging leg raise: 3×12
5. oblique pulldown abs: 3×10
6. snatch w/16kg: 80/4:00
Done! Snatches had my heart rate going big time! Box squat 3-week cycle will be: 225×2/8, 245×2/6-8, 275×2/4-6 + work up to heavy double or single. Speed deads will be: 225×1/8, 275×1/6, 315×1/4 + work up to heavy single. Fun times…
Wednesday – 9/17/08
ME BP
1. reverse band bench press: 135×5, 225×3, 275×1, 295×1, 315×1, missed 335 – -got it about half way up and had a nice strain on it.
2. db bench press: 45×15/3
3. pushdown: 50×10/3
4. lat pulldown: 110×10/4
5. face pull: purple bandx10/3
6. long cycle: 16kgx16/2:00
Done. Great workout with Andre and Derrick tonight.
ME SQ/DL
1. box squat (parallel): 135×3, 185×3, 225×3, 275×1, 315×1
2. ghr: bwx10/4
3. long cycle: 16kgx16/2:00
4. ghr sit up: bwx8/4
5. sled drag: 4 trips – 2 fwd, bkwd; 2 side/side
Done. This is my first time box squatting in a LONG time and it went very well. Probably could have gone 335-350 but I wanted to end on a very technically perfect rep.
1. bench press: 155×3/8
2. 4-board press: 185×5, 205×5, 225×5
3. db extension: 35×10/3
4. seated row: 140×10/4
5. shrug: 135×10/3
6. long cycle w/16kg: 16/2:00
7. sled drag: 6 trips
Done.
1. deadlift: 225×3, 275×3, 295×3
2. good morning: 115×7/3
3. long cycle w/16kg: 35/5:00
4. hanging leg raise: 3×12
Done. Long cycle was good but I was really winded.
am
mobility, cardio-15 min.
pm
1. bench press: 155×3, 175×3, 195×3
2. dips: 3×10
3. grappler row: 1×12, 1×10, 1×8, 1×6, 1×15
4a. snatch w/16kg – 80/4:00
4b. 1-arm long cycle w/16kg – 48/4:00
*went from snatch to 1-arm long cycle without setting bell down. Switched on the minute or at 30 sec. kept going the 8:00 and was sweating like crazy at the end. This was a pretty fast pace for me, as typically I work around 12-14 RPM snatch and 8-10 RPM 1-arm long cycle. Good conditioning.
**before bed – holosync 1 hour…
Congrats to Malcom on his sweet 520 lb 3-board tonight too. Long time coming PR for him.
pm
warm ups/mobility
1. squat: 205×3, 225×3, 245×3
2. 1-leg box squat: 3×6
3. ball sit up: 3×15
4. long cycle w/16kg: 21/3:00
*before bed – holosync 60 min.
**woke up at 1am – holosync 60 min.
That’s all folks. It’s amazing, when I cut my weight way back on the big basic strength lifts and focus on small incremental gains over time and don’t squeeze myself into a squat suit – – I actually feel OK the next day…. Wow. Tendonitis was acting up so I wasn’t going to do any KB work then I said, what the hell. It actually felt fine with the 16’s and no pain in the palm, wrist or elbow. I may cut back to 16’s for all my work for a while and really focus on technique and bumping up RPM’s. Would like to get 70-80 in 10:00 long cycle with 16’s.
pm
1. close grip bench press: 135×5, 155×3/2
2. military press: 65×10/3
3. lat pulldown: 90×15, 100×12, 110×10, 90×15
4. shrugs: 135×10/3
5. hammer curls: 25×10/3
6. forearm pronator/supinator and wrist lever for tendonitis in my elbow
This elbow tendonitis isn’t clearing up. It comes and goes. I need to ice more. Didn’t even want to attempt the kb snatches today as it usually feels worse after. David had his push/pull yesterday and did pretty well. He opened with 280 in the bench (5 lb meet pr), hit 300 for his second (25 lb meet pr), and came VERY close to 315 (he had about 2-3 inches to lockout and just ran out of gas). Deadlifts – opened at 375 and took 405 for a second. Made them both VERY easily. 435 would have been a 5 lb meet pr but it got hung up on the leg of his suit and he lost his grip. 705 and 4 for 6 with a big bench PR wasn’t a bad day. Oh yeah, he weighed in at a MASSIVE 120 lbs!! In November we’ll be going for his second weight class elite total in a full meet (he’s totalled elite twice in the 114’s with a 1069 and an 1100 both at 111 lbs.)
Friday – 9/5/08
am
planned on getting up at 3:50am to do cardio and chi kung, ended up hitting snooze 3 times and almost getting my ass kicked by my wife…
pm
mobility
1. deadlift: 205×5, 245×5, 275×5
2. good morning: 95×7/3
3. 1-arm long cycle w/24kg: 56/7:00
4. hanging leg raise: 3×12
That’s all. David is lifting in a push/pull tomorrow. They are allowing him to take a token squat so that he may qualify for the worlds in November. Malcom and I are going down to coach him. We’re looking for a 305-315 bench press (his best meet bench thus far is 275, but he hit 305 twice and 315 once in this past training cycle, so I think he’s ripe for his first 300+ meet bench) and I’d like to see him hit a 435 deadlift for a 5lb pr despite the lackluster deadlift cycle we’ve had, oh yeah, his bodyweight, he’s bulked up from a skinny strong 111 lbs to a totally jacked 120. Should be fun!
am
joint mobility, cardio – 20 min.
pm
1. bench press: 135×5, 155×5, 185×5
2. dips: 3×10
3. grappler row: 4×10
4. snatch w/24kg: 60/5:00 (switching hands multiple times, no setting down)
*Before bed – holosync meditation for 60 min.
That’s all folks. Was planning to do the sled or prowler after the weight training, then I decided not to. Free will rules!
|
Last couple….
Friday 8/29/08 not much of anything. I think I did some light snatches with the 16kg, I think I went 4:00 and did 72 reps total switched at the 2:00 point so it was 36 on each arm. Might have done some lat pulldowns and abs after, honestly don’t remember. Saturday 8/30/08 Went to Day 1 of Ken Blackburn and Steve Cotter’s IKFF Cert workshop in Atlanta. I wasn’t able to attend on Sunday so Steve worked it out where I could be there on Saturday only. So I’m not a certified IKFF coach or anything but do have some views and opinions of what I participated in on Saturday. Steve and Ken have put an awesome program together and their combined instruction is top-notch. They way they break down the exercises during the teaching portion is excellent. The warm up and mobility was great and Ken is pretty damn mobile for a big dude – pretty impressive. Actually prior to the warm up when we were signing our name tags to wear I came up with a great idea (since Ken is typically the brunt of Scott Helsley’s blog jokes) I wrote Scott Helsley on my name tag and Ken had me pose for a pic (I did that “Pavel pose” with the pink AKC bell on my bicep), but to make it even more non-hetero Ken had me kissthe bell and got a nice close up where you can see the name tag. Good times. I’m sure this pic will find it’s way to IGX or Ken’s blog eventually. Ken stiffed me, he was supposed to wear his red-Russian singlet and write “Marty Farrell” on his name tag but he never “manned up”. LOL! Good times… Back to the cert – again very good instruction and I like the factthey have all participants do a timed set at the conclusion of every exercise instruction module. I do think that for the person who’s never lifted kettlebells doing 10-20 minutes is a little extreme, even with light weights, but the group seemed to get through it fine and there were people that needed to set the bell down and they did. I think 2, 4, and 6 minute sets are just fine for teaching the value of a timed set and giving people an understanding of what it’s like to pace themselves – however having participants go the full 20:00 is a GREAT way to make them realize it can be done and raise confidence levels. So I guess I could go either way on this point. Here’s what I remember doing on Saturday (all with the 16kg bell): Monday 9/1/08 – Laboring on Labor Day |
Scott's Training 