3-28-11

1. deadlift: 210×5, 240×5, 270×5
2. kettlebell jerk: 12kg x 24/2:00; 16kg x 24/2:00; 20kg x 16/2:00
3a. squat: 170×2 / 5
3b. pulldown abs: 5×10

3-27-11 training

warm ups then:

bench press: 150×3, 170×3, 195×3
chin-ups: 33 reps
swiss bar press: 80×8 / 3
kettlebell snatch: 12kg x 36+36/4:00; 16kg x 24+24/3:00; 20kg x 14+14/2:00

Felt prett solid today – confirms my suspician that drinking a variety of Magic Hat beer the night before a workout is a good thing…

3-25-11 training

Wasn’t feeling well so I went lighter tonight and focused on good technique.

squat: 200×3, 230×3, 255×3
long cycle: 16kg x 14 / 2:00 @ 7rpm by 3 sets
deadlift: 190×5 / 3
hanging leg raise: 3×8

3-23-11 training

1. long cycle: 24kg x 30/5:00 @ 6rpm; 16kg x 21/3:00 @ 7rpm
2a. close grip bench press: 130×5 / 3
2b. bent row: 155×3, 175×3, 200×3
…3a. ez bar extension: 50×10 / 2, 50×17
3b. pulldown: 120×10 / 2, 120×15

“The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows nor it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.” -Yuri Vlasov, legendary weightlifter

3-21-11 Training

warm ups: foam roll, joint mobility, stretching

1. deadlift: 225×3, 255×3, 290×3
2. long cycle: 16kg x 9/1:00; 24kg x 15/3:00 @ 5rpm; 16kg x 24/3:00 @ 8rpm
3. squat: 170×5 / 3
4a. weighted situp: 4×10-12
4b. jumping rope x 50 in between every set of abs (200 total)
*prowler sprint: 20yd x 10

I took the past two training days off to recover from bad sleep and stress and just feeling run down. My conditioning was a little off tonight but all in all not bad. Back at it…

3-16-11 Training

1. 3-board bench press: barx5, 95×5, 115×3, 135×3, 155×3, 185×1, 205×1, 225×1, 245×1, 220×3
2. swiss bar bench press: 95×10, 115×6, 135×5, 155×3, 185×3
3. rolling dumbbell extensions: 2×20
4. seated row: 5×8-15
5. lat pulldown: 3×8

Pretty good session – David came out and did dynamic effort squats, straight leg sumo deads, GHR’s and abs.

Last Couple Training Sessions – 3/13 & 3/14

3/13/11

1. bench press w/ chains: 135x3x8
2. fat bar close grip bench press: 135×5, 155×3, 185×3, 135x8x2
3. pushdown: 4×12
4. 1-arm row: 3×10
5. pulldown: 4x 10

3/14/11

1. box squat w/chains: 225x2x5, 245×2, 275×2, 295×2
2. speed deadlift w/chains: 225x2x3, 275×2, 315×1, 365×1
3. long cycle: 12kg x 24/2:00@12rpm; 16kg x 27/3:00@9rpm; 20kg x 21/3:00@7rpm
4a. 45 degree back raise: 3×8-12
4b. pulldown abs: 3×12
5a. leg raise: 2×10
5b. side bend: 2×12

3-11-11 Training

warm ups then:

1. reverse band deadlift: 185×5, 225×3, 275×2, 315×1, 365×1, 405×1, 455x miss, 425×1, 455×1, 475xmiss
2. long cycle: 20kg x 48 / 6:00 @ 8 rpm – PR!
3a. GHR: 4×8
3b. pulldown abs: 4×15

3-9-11 training

1. reverse band bench press: 135×15,5; 185×3; 205×3; 225×3; 245×1; 275×1; 295×1; 305×1
2. Floor press w/ chains: 95×5, 115×5, 135×3, 155x3x2
3. Incline DB extension: 5×12
4. Grappler rows: 2×12, 2×10, 1×8
5. Lat pulldown: 3×12,10,8

3-7-11 training

1. Box squat w/bands: 225x2x6, 245×2, 275×1, 295×1
2. Speed rack pulls w/quadrupled mini bands: 135×3, 155x3x3
3. Long cycle: 12kg x 24/2:00@12rpm, 16kg x 22/2:00@11rpm, 20kg x 18/2:00@9rpm, 24kg x 14/2:00@7rpm
4a. Reverse hyper: 3×10
4b. Weighted sit-up: 3×8-12
4c. Side bend: 3×12

new blog post on training and competing click here!

3-6-11 training

 

‎1. Bench w/bands: 95x3x8
2. JM press: up to 85x5x2
3. Elbows out extensions: 2×20
4. Lat pulldown: 4×10-12
5. Rear delt raise: 3×10
6. Kettlebell snatch: 12kg x 36+36/4:00@18rpm; 16kg x 32+32/4:00@16rpm

3-4-11 training

warmups-foam roll, stretch, 1-arm jerk w/kb’s 12,16,20,24kg’s

1. Long cycle: 20kg x 40 / 5:00 @ 8rpm
2. Suspended goodmornings: barx5, 95×3, 115×3, 135×3, 155×3, 185×3, 205×1, 225×1, 245×1, 275×1
3a. GHR: 4×8
3b. Pulldown abs: 4×20

3-2-11 training

warm-ups: foam roll, stretch, joint mobility, 1-arm kb jerks w/12kg/16kg/20kg/24kg

1. long cycle:
12kg x 24 / 2:00 @ 12 rpm
16kg x 24 / 2:00 @ 12 rpm
20kg x 20 / 2:00 @ 10 rpm

2a. bench press: 95×8, 115×5, 135×5, 155×5, 170×5
2b. bent over barbell row: 95×8, 115×5, 135×5, 155×5, 185×5

3a. bb extension: 50×15, 12, 12, 15
3b. pulldown: 120×10, 8, 8, 10