Last few training sessions….

Last few training sessions (I’ve been kind of busy lately and haven’t been able to post much)… Friday 1/23/09 1. long cycle: 24kg x 0:30-4, 1:30-9; 16kg x 1:00-10, 2:00-10 2. ghr: 3×6 3. seated row: 3×15,12,10 4. med ball abs: 3 exercises x 2 sets Sunday 1/25/09 1. long cycle: 24kg x 1:00-6, 2:00-12; 16kg x 1:00-10, 2:00-10, 2:30-5 2. bench press: 95+mini bands x3/4 3. lat pulldown: 3×10 4. french press: 3×10 Monday 1/26/09 1. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5; 16kg x 1:00-9, 2:00-9, 3:00-9, 3:30-5 2. box squat w/chains: 225×2/8 3. speed deadlift w/chains: 275×1/6 4. pulldown abs: 3×15-20 Wednesday 1/28/09 1. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5, 4:00-5, 5:00-5 (25 x 5:00 = PR) 2. close grip bench press: 95×5, 115×5, 135×5, 155×5 3. pulldown: 3×10 That’s all. This Rostov long cycle plan is working pretty well, I’ve hit all the trageted workouts and numbers and that 5:00 PR was a 5 rep PR (my meet PR is 20 in 5:00 from the AKC Classic in Vegas) so I’m pretty happy with the training thus far. Hoping to go around 45 in 10:00 at the Arnold… We’ll see…

Max Effort Bench (de-load week) – 1/21/09

Wednesday 1/21/09
ME Bench

1. long cycle: 24kg x 1:00-4 2:00-4, rest 1:00 x 5
2. close grip bench press: 5×95, 5×115, 5×135, 3×155, 3×185
3. lat pulldown: 12×90, 10×110, 8×140, 6×160, 15×90
4. pushdown: 3×10-15

De-loading the powerlifts this week…. Long cycle felt pretty good, 5 2:00 sets separated by 1:00 rest.

DE Squat/Deadlift – 1/19/09

Monday 1/19/09
DE Squat/Deadlift

mobility, foam roller, etc.

1. long cycle: 16kg x 1:00-8, 2:00-8, 3:00-8, 4:00-8
2. box squat: 4x2x225
3. speed deadlift: 4x1x275
4. pulldown abs: 3×8

Done. Man I love de-load weeks.

Sunday 1/18/09
DE Bench

1. long cycle: 24kg x 1:40-9, reset 1:00 (performed this set 5 times), 1:00-5
2. bench press: 5x3x95+mini bands
3a. seated row: 4×12
3b. french press: 4×8

I was supposed to get 6 sets of the 1:40×9 long cycle but crapped out at the last one. I gave blood yesterday and have been pretty damn tired and weak since then so we’ll blame that!

Training – Friday 1/16/09

Friday 1/16/09
Max Effort Squat/Deadlift

mobility warm up
1. long cycle: 24kg x 1:00-7, followed by a 1:00 rest (did this for 9 total sets)
2a. ghr: 3×7
2b. lat pulldown: 3×8
3. grappler abs: 3×5

Was supposed to do some good mornings but I didn’t sleep well last night and was pretty spent. Just wanted to make sure I got my long cycle and supplementary work in.

Max Effort Bench – 1/14/09

Wednesday 1/14/09 ME Bench 1. bench w/shirt: 3-board 3×135, 2-board 2×185, 1-board 2×225, no boards 1×275 (was about an inch or two from touching but pressed it easy) 2. long cycle: 24kg x 1:00-5 2:00-5 3:00-5 4:00-5 (PR); 16kg x 1:00-8 2:00-8 3:00-8 4:00-8 5:00-8 6:00-8 3a. 1-arm row: 3×6-10 3b. pushdown: 3×10 Done. Long cycle whooped my ass today but I got the reps per minute and total time I had planned. 20 reps in 5:00 was my old competition PR and I hit 20 in 4:00 today. Next phase I’ll be working shorter timed sets with a higher RPM then will follow with a phase to increase to 8:00 or so… One rep at a time…

DE Squat/Deadlift – 1/12/09

Monday 1/12/09
DE Squat/Deadlift

mobility, spine-worx, sacro-wedgy, foam roller, stick work, stretching

1. box squat: 4x2x225+green bands, 1×275+green bands, 1×315+green bands
2. speed deadlift: 4x1x325+mini bands
3. long cycle: 24kg x 1:00-5 2:00-5 3:00-5 3:30-3 (18); 16kg x 1:00-8 2:00-8 3:00-8 4:00-8 5:00-8 (40)
4. hanging leg raise: 3×12

That’s all folks. Trip from IGX came out to train, awesome seeing him, it’s been a while. Thanks Trip!! Come back out anytime. Good training tonight. Long cycle is feeling good. Got through the 3.5 min easy and wasn’t winded nearly as bad as usual and this is the fastest RPM I’ve worked at it. Squats felt strong. Good session.

DE Bench Press – 1/11/09

Sunday 1/11/09
DE Bench Press

foam roller and mobility
1. bench press: 8x3x115+mini bands
2. 4-board press: 5×135, 3×185, 2x3x225
3. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5; 16kg x 1:00-8, 2:00-8, 3:00-8, 4:00-8
4. seated row: 4×10

Done. Good training today. Kinda’ rushed through the session but it went well. Speed was great on bench today and long cycle was pretty tight. Still need to focus on rack and breathing.

Max Effort Squat/Deadlift – 1/9/09

Friday 1/9/09
ME Squat/Deadlift

*Pretty much every morning I am doing joint mobility and chi kung and every night I do Holosync prior to bed. Some mornings I am trying to meditate with Holosync as well. This way I don’t have to log the same stuff over and over…

1. long cycle: 24kg x 1:00-5, 2:00-5, 2:30-3; 16kg x 1:00-8, 2:00-8, 3:00-8, 3:30-4
2. pin pull (#3 pin): 5×135, 3×185, 1×225, 1×275, 1×315, 1×365
3a. pulldown: 2×12, 1×10, 1×8
3b. grappler: 2×5, 2×4

Done. Good training today.

Training updates…

Tuesday 1/6/09
a.m.
joint mobility, chi kung

Wednesday 1/7/09
a.m.
joint mobility, chi kung, spine-worx, foam roller, stick massage, sacro-wedgy

p.m.
ME Bench
mobility and stretching
1. floor press: 15xbar, 5×135, 3×155, 3×185, 1×205, 1×225
2. “Shetler” kb extension: 10x12kg’s, 2x8x16kg’s, 10x12kg’s
3. 1-arm row: 11x20kg, 9x24kg, 6x28kg, 6x32kg
4. long cycle: 24kg x 1:00-5, 2:00-5; 16kg x 1:00-8, 2:00-8, 3:00-8
5. pushdown: 3×10

Done. Malcom hit a big ass floor press PR tonight – 410 lbs! Sweet, long time coming.

Monday 1/5/09 – training

Monday 1/5/09
a.m.
joint mobility, chi kung
p.m.
DE Squat/Deadlift
spine-worx, sacro-wedgy
1. box squat: 8x2x205+green bands
2. speed deads: 8x1x275+mini bands
3. long cycle: 20kg x 1:00-4, 2:00-4, 3:00-5, 4:00-5, 5:00-8
4a. lat pulldown: 4×10
4b. hanging leg raise: 4×10
*Holosync before bed

That’s all. I was filming some demo kb videos with Lisa before training tonight, I didn’t warm up and some of the box jump drills tweaked the shit out of my back. Started knotting up before training so I tried to work the spine-worx and sacro-wedgy a lot, got through training ok, put a ton of Biofreeze on it and it was knotted like hell when I woke up this morning. Going to stretch the hip flexors and external rotators (these take the pressure off) a ton today and might have to visit the chiro. Shit happens.

Sat and Sun training…

Saturday 1/3/09
a.m.
joint mobility, chi kung
p.m.
holosync 60:00

Sunday
a.m.
joint mobility, chi kung
p.m.
DE Bench
mobility
1. speed bench: 6x3x115+mini bands
2. 4-board press: 5×135, 5×185, 2x5x205
3. seated row: 3x10x140
4. long cycle: 24kg x 1:00-4, 2:00-4, 3:00-5, 4:00-6 (PR)
5a. chest supported shrugs: 3x15x48kg
5b. french press: 3×12,10,10×50

Holosync – 60:00 before bed

Done. My long cycle rack needs to get better fast.

Last couple days…

Thursday 1/1/09
a.m.
joint mobility, chi kung

p.m.
holosync meditation 60:00

Friday 1/2/09
a.m.
joint mobility, chi kung

p.m.
ME Squat/Deadlift
mobility, foam roller, sacro-wedgy, spine-worx
1. zercher squat w/ssb: 5xbar, 3×85, 3×115, 1×135, 1×155, 1×175
2. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5; 20kg x 1:00-7, 2:00-7, 3:00-7; 16kg x 1:00-9, 2:00-9, 3:00-9 –>rested 3:00 between each 3:00 set.
3a. 45 degree back raise: 3x10xmed ball
3b. lat pulldown: 3x9x140
4a. grappler: 3x5x25
4b. band leg curl: 3x10xpurple
*stretching then holosync meditation 60:00 before bed

Good training session today. Watched more of Genpo Roshi’s Big Mind, Big Heart DVD tonight. Great stuff.

ME Bench – 12/31/08

Wednesday 12/31/08
ME Bench

Last training session of the year…..

1. reverse band bench press w/greens: 10×135, 5×185, 3×225, 3×275, 1×315
2. close grip bench press: 8×95, 5×135, 2x5x155
3. 1-arm row: 10x20kg, 8x24kg, 12x28kg
4. long cycle: 24kg x 1:00-4, 2:00-4, 3:00-4, 4:00-4, 5:00-8 (PR)
5a. shrugs: 10×155, 8×185, 6×205
5b. pushdowns: 12×50, 10×60, 8×70

Good session. Long cycle went well. I need to find a better resting position though. Training, training, training… Happy New Year!