De-load week still….
1. Squat – 150×5 / 3
2. Long cycle – 16kg x 7,7,7,7,7 (35/5:00)
3. 1-arm jerk – 24kg x 12+12 (2:00)
4. 1-arm clean – 24kg x 12+12 (2:00)
5. ball sit ups – 2×10
De-loading rules. My body feels great, healthy and rested. And apparently I’ve gotten skinny. More blender bombs!!
Still de-loading…
military press – 3 x 5 @ 60%….
Supplementary work:
to a sink back to home depot and ate soup for dinner. i love de-load weeks. may do a little more supplementary work tomorrow.
De-Load Week
1. deadlift – 170 x 5 / 3
2. long cycle – 16kg x 7,7,7,7,7 (35/5:00)
3. 1-arm jerk – 28kg x 12+12 / 2:00
4. ball sit-up – 3×12
5. rolling thunder lift – 125 x R & L
That’s it. Worked up a good sweat after the long cycle. My conditioning on that lift has gone in the shitter but I need to get a 5:00 set every training session at least to keep it up to speed as I’d still like to hit rank 1 this year. Lots of goals that contradict each other, but it should be an interesting year!
1. bench press – 150×5, 170×3, 190×10
2a. incline db press – 50×10, 60×8, 70×6
2b. seated row – 140×12, 150×10, 160×8, 170×8, 140×20
3. db hammer curl – 40×8, 45×6, 50×6
This wraps up a 3 week 5/3/1 block, moving into a de-load week next week. Good training cycle, I hit rep PR’s and all my estimated 1RM’s are up. Heavy KB work is going well, I’m at 18+18 w/32kg 1-arm jerk in 3:00 and 28+28 w/32kg 1-arm clean in 4:00; I need 24+24 in each, so I’ve beat the clean and am only 6 reps out on the jerk. Plan to get a 36kg, 40kg, and 44kg bell at the Arnold to finish my kb set. Looking forward to a de-load next week but looking more forward to the Jets vs. Colts AFC Championship game today!!! J-E-T-S! Jets, Jets, JETS!!!!
1. bench press – 150×5, 170×3, 190×10
2a. incline db press – 50×10, 60×8, 70×6
2b. seated row – 140×12, 150×10, 160×8, 170×8, 140×20
3. db hammer curl – 40×8, 45×6, 50×6
This wraps up a 3 week 5/3/1 block, moving into a de-load week next week. Good training cycle, I hit rep PR’s and all my estimated 1RM’s are up. Heavy KB work is going well, I’m at 18+18 w/32kg 1-arm jerk in 3:00 and 28+28 w/32kg 1-arm clean in 4:00; I need 24+24 in each, so I’ve beat the clean and am only 6 reps out on the jerk. Plan to get a 36kg, 40kg, and 44kg bell at the Arnold to finish my kb set. Looking forward to a de-load next week but looking more forward to the Jets vs. Colts AFC Championship game today!!! J-E-T-S! Jets, Jets, JETS!!!!
1. Squat – 190×5, 215×3, 240×8
2. 1-arm kettlebell jerk – 28kg x 12+12/3:00
3a. Ghr – 3×8
3b. Band oblique abs – 3×10
4. COC gripper – #2 right and left hand (left hand was a PR)
Monday 1/18/10
1. deadlift – 215×5, 240×3, 270×8
2. rdl – 135×10, 155×8, 185×6
3. 1-arm jerk – 32kg x 12+12 (2:00)
Wednesday 1/20/10
1. military press – 85×5, 95×3, 105×10
2a. kb press – 16kg x 10+10, 20kg x 8+8, 24kg x 6+6, 20kg x 10+10
2b. pulldown – 130×12, 140×10, 150×8, 160×8, 130×15
3. pushdown – 50×12/3
1. bench press – 140×3, 160×3, 180×10
2a. incline db bench press – 45×10, 55×8, 65×6, 50×15
2b. seated row – 130×12, 140×10, 150×8, 160×8, 130×20
3a. db curl – 35×10, 40×8, 45×6, 35×12
3b. rolling thunder – worked up to 145 on the right arm (it was a quick lockout but a lockout none-the-less) and hit 135 left arm for a solid lockout a 15lb PR on the right arm and a 5lb PR on the left arm.
4. kb snatch – 16kg x 14, 14, 12, 12 (4:00 – switched hands on the minute)
Thursday 1/14/10
1. Military press – 75×3, 90×3, 100×10
2. Swiss bar bench press – 95×10, 135×8, 155×6, 185×4
3. Lat pulldown – 100×15, 110×12, 120×10, 130×8, 110×15
4. Row – 3×10
5. Seated dip – 3×20
Friday 1/15/10
1. Squat – 170×3, 200×3, 225×6
2. Goodmorning – 95×10, 115×8, 135×6
3. 1-arm kettlebell jerk – 32kgx8+8, 40kgx5+5
4a. ghr – 3×10
4b. Grappler abs – 3×5
4c. Ab wheel – 3×8
5. 1-arm kettlebell clean – 32kgx12+12
*did some neck harness and coc grippers – very close to closing the #2 on the left hand got it on the right.
1. Deadlift – 200×3, 230×3, 255×5
2. Romanian deadlift – 95×10, 115×8, 135×6, 155×6
3. 1-arm kettlebell jerk – 32kg x 12+12, 40kg x 8+8
4a. Reverse hyper – 3×8
4b. Pulldown abs – 3×10-15
*Finished with neck harness and COC grippers.
Good session tonight. Derricks been on a roll lately. Hit another PR deadlift of 615. Bring on the magic hat!!!
Friday 1/8/10
1. squat – 165×5, 190×5, 215×10
2. good morning – 95×10/2
3a. ghr – 3×8
3b. reverse sit-up – 3×10
3c. side bend – 3×8
Sunday 1/10/10
1. bench press – 130×5, 150×5, 170×10
2a. incline db bench press – 40×10, 50×8, 60×6, 45×15
2b. seated row – 120×12, 130×10, 140×8, 150×8, 120×20
3. db curl – 30×10, 35×8, 40×6, 30×13
4. rolling thunder – 90×1/1, 115×1/1, 125×1/1, 135×1/1
The 135 rolling thunder would have been a 5lb PR had I locked my knees – it was VERY close. Getting there….
1. Military press – 70×5, 85×5, 95×10
2. 4-board press – 135×5, 185×5, 225×3, 155×15
3. Lat pulldown – 120×12, 130×10, 140×8, 150×8, 120×15
4. Db extensions – 30×10, 35×8, 40×6, 30×12
5. 1-arm kettlebell clean – 32kg x 18+18 (3:00)
Good session tonight. Finished with an old school blender bomb ala Steve Jeck’s “Cellar Dwellers” DVD.
warm ups – stretching, mobility, foam rolling, jumping rope
1. deadlift – 185×5, 215×5, 240×10
2. romanian deadlift – 95×10, 115×8, 135×6, 155×6
3. 1-arm kettlebell jerk – 32kg x 18+18 (3:00)
4a. reverse hyper – 3×10
4b. sit-up on ball – 3×10
5. coc grippers – Tx3/3, 1×1/1, 2x VERY close on both hands within a couple millimeters, Tx10/10
That’s it. Goals are set, training is off to a good start.
1. bench press w/ chains – 135×3/6, 155×2, 185×2
2a. db extension – 30×10, 35×8, 40×6, 30×15
2b. seated row – 120×12, 130×12, 140×12, 120×20
3a. side raise – 15×15, 15, 12
3b. pulldown – 120×12, 10, 10
4a. hammer curl – 30×10, 35×8, 25×12
4b. pushdown – 50×10/2
5. 1-arm kb clean – 32kg x 16/16 (2:00)
Scott's Training 