Jason - I also made a set for you. I will bring them by.
Just squats today. I didn't feel like resting, I had to get something in.
Squats - 5-5-5-5-5
135x5(WU), 225x5(WU), 245x5, 245x5, 245x5, 245x5, 245x5
2/28/10
Sunday, February 28, 2010 - Just Squats
I made some cool Spinning Thick Grips for doing Farmer's Carries, Deadlifts, and Pullups. These are sort of a poor man's chain Rolling Thunder. I got the idea from this ARTICLE written by one of the great guys from the Diesel Crew.
Jason - I also made a set for you. I will bring them by.
Just squats today. I didn't feel like resting, I had to get something in.
Squats - 5-5-5-5-5
135x5(WU), 225x5(WU), 245x5, 245x5, 245x5, 245x5, 245x5
Jason - I also made a set for you. I will bring them by.
Just squats today. I didn't feel like resting, I had to get something in.
Squats - 5-5-5-5-5
135x5(WU), 225x5(WU), 245x5, 245x5, 245x5, 245x5, 245x5
2/27/10
Saturday, February 27, 2010 - M.E. Press, D.E. Squats, Good Mornings
M.E. Press - 3-3-3-1-1-1
95x5, 110x3, 120x3, 135x1, 145x1, 160x1(PR), 167.5x1(PR)
D.E. Squat - 10x3 w/167.5#
Good Mornings - 3x8 w/167.5#
I started working on the Butterfly Kip today. I have the movement down good just need to add reps and flow.
95x5, 110x3, 120x3, 135x1, 145x1, 160x1(PR), 167.5x1(PR)
D.E. Squat - 10x3 w/167.5#
Good Mornings - 3x8 w/167.5#
I started working on the Butterfly Kip today. I have the movement down good just need to add reps and flow.
Friday, February 26, 2010 - SUPER CRAP DAY
WTF???
I went to workout. Threwup mid Deadlift and then couldn't barely budge 325. Last week I pulled 350 and felt like I could have done more? What a let down.
I went to workout. Threwup mid Deadlift and then couldn't barely budge 325. Last week I pulled 350 and felt like I could have done more? What a let down.
2/25/10
Thursday, February 24, 2010 - Grip Training BFN's, Fly/Rest day.
Flying south today. Scheduled rest day.
Completed some grip training though.
Warmup - COC #1 - 2x10 & 1X20 Left & Right
Right - RB240 BFN's 7x5
Left - COC #2 BFN's 7x5
Completed some grip training though.
Warmup - COC #1 - 2x10 & 1X20 Left & Right
Right - RB240 BFN's 7x5
Left - COC #2 BFN's 7x5
Wednesday, February 25, 2010 - Active Rest Day
Power outage at the Aurora. I did mess around with pushups today but nothing worth speaking of. I did eat an awesome lunch. Curry grilled chicken with peanut butter on it. Poor man's chicken satay.
2/23/10
Tuesday, February 23, 2010 - Grip Training BFN's, Intermittent Fast, and 21's for Guns
Bounce Forced Negatives (BFN’s) – These are completed with either the goal gripper or one level harder than my goal gripper. Force the gripper closed, let the strain open it up only as far as your grip will allow, repeat each rep from this distance. BFN’s work well with low rep sets, 5x5 is a good example. These will trash your grip and your forearms.
Today was also an intermittent fast day. I went 24 hours, breaksfast to breakfast. I have found that to the best way for me and I always feel fantastic the day after.
I didn't have a truck so once again trapped at the Aurora. Did a nice Volume Dummbell workout for arms. Always feels good to get pumped up but not nearly as good as doing squats or deadlifts.
I was REALLY close to closing the RB240 today. Soon. Very soon.
Warmup - COC #1 - 3x10 Left & Right
Right - RB240 BFN's 5x5
Left - COC #2 BFN's 5x5
Today was also an intermittent fast day. I went 24 hours, breaksfast to breakfast. I have found that to the best way for me and I always feel fantastic the day after.
I didn't have a truck so once again trapped at the Aurora. Did a nice Volume Dummbell workout for arms. Always feels good to get pumped up but not nearly as good as doing squats or deadlifts.
I was REALLY close to closing the RB240 today. Soon. Very soon.
Warmup - COC #1 - 3x10 Left & Right
Right - RB240 BFN's 5x5
Left - COC #2 BFN's 5x5
Monday, February 22nd, 2010 - Wasted Day
It was phase conditions again today. I tried going to the Aurora gym but just didn't feel it. Will try and hit it again tomorrow.
2/21/10
Sunday, February 21, 2010 - Grip Training and.....
Warmup - COC #1 - 3x10 Left & Right
Right - COC #2 10x1 + Hold closed each rep for 5 count
Left - COC #1 10x5 + Last rep hold closed for 5 count
Went to the gym last night. It was supposed to be a scheduled rest day. I just couldn't hang in the room though. I ended up talking to one of the guys at the gym about CrossFit, squats and deadlifts. So I still pretty much had a rest day but had a lot of fun talking. Got in a few bench presses and a little squat technique work so I will call it "Active Rest".
Right - COC #2 10x1 + Hold closed each rep for 5 count
Left - COC #1 10x5 + Last rep hold closed for 5 count
Went to the gym last night. It was supposed to be a scheduled rest day. I just couldn't hang in the room though. I ended up talking to one of the guys at the gym about CrossFit, squats and deadlifts. So I still pretty much had a rest day but had a lot of fun talking. Got in a few bench presses and a little squat technique work so I will call it "Active Rest".
Saturday, February 20, 2010 - M.E. Deadlift, D.E. Squat
Weather died down last night and I was able to go back to the Borough and workout like normal.
M.E. Deadlift - 5-5-5-3-1-1
290x5, 305x5, 315x5, 325x3, 335x1, 350x1(PR)
D.E. Squat - 10x3 w/175#
Bent Rows - 3x8 w/135#
3 Rounds of 20 Back extensions and 10 Deadhang Chinups.
M.E. Deadlift - 5-5-5-3-1-1
290x5, 305x5, 315x5, 325x3, 335x1, 350x1(PR)
D.E. Squat - 10x3 w/175#
Bent Rows - 3x8 w/135#
3 Rounds of 20 Back extensions and 10 Deadhang Chinups.
2/20/10
Friday, February 19, 2010 - Chest and Tri's Baby!!!
I have decided to abandon all of the teachings of CrossFit, Louie Simmons, Coach Rutherford, and Ed Coan. What do they know about getting stronger anyway? I don't care about being strong. Even though I have made amazing strength gains on their program I was starting to lose my six pack. So it was an easy decision to make a change. Starting last night I have decided to concentrate on 21's for Guns.
Super Awesome Hi-Tech Bench Press Way Better Than A Bar Machine Thing - 5-5-5-5-5
160x5, 175x5, 190x5, 205x5, 220x5, 235x3, 250x1(Globo PR)
Dumbbell Supine Bench Press
3x10 w/50# Dumbbells (biggest they have, wouldn't want to get hurt) + 10 Push-ups each set.
Dumbbell Incline Bench Press
3x10 w/50# Dumbbells + 10 Push-ups each set.
Dumbbell Incline Chest Flys
3x10 w/35#
Bodyweight Bench Dips 5x20.
Reality is that we were in a Phase II and I couldn't leave the building to go to my usual little hole in the wall gym with actual weights. I was very excited to work the Ed Coan Bench Press Routine into the Starting Strength tonight. Looks like it will have to wait. I am really anxious for that and want to get my bench up to at least 300. There is no way it will happen in the gym at the Aurora doing 21's for Guns. Well, maybe if I did the chest flys on that little inflatable ball next time...
As I was walking out of the gym there was the latest issue of Muscle & Fitness sitting on a break table. I almost picked it up, but didn't. I suppose my hypocrisy does has limits.
Super Awesome Hi-Tech Bench Press Way Better Than A Bar Machine Thing - 5-5-5-5-5
160x5, 175x5, 190x5, 205x5, 220x5, 235x3, 250x1(Globo PR)
Dumbbell Supine Bench Press
3x10 w/50# Dumbbells (biggest they have, wouldn't want to get hurt) + 10 Push-ups each set.
Dumbbell Incline Bench Press
3x10 w/50# Dumbbells + 10 Push-ups each set.
Dumbbell Incline Chest Flys
3x10 w/35#
Bodyweight Bench Dips 5x20.
Reality is that we were in a Phase II and I couldn't leave the building to go to my usual little hole in the wall gym with actual weights. I was very excited to work the Ed Coan Bench Press Routine into the Starting Strength tonight. Looks like it will have to wait. I am really anxious for that and want to get my bench up to at least 300. There is no way it will happen in the gym at the Aurora doing 21's for Guns. Well, maybe if I did the chest flys on that little inflatable ball next time...
As I was walking out of the gym there was the latest issue of Muscle & Fitness sitting on a break table. I almost picked it up, but didn't. I suppose my hypocrisy does has limits.
2/18/10
Thursday, February 18, 2010 - Grip Training and Scheduled Rest Day
D.E. Grip Training. Not sure if D.E. works hands as well but I thought I would try.
Right - CoC #1 12x5
Left - CoC #1 12x5
Right - RB 240 - 5 Close Attempts
Left - CoC #2 - 5 Close Attempts
Right - CoC #1 12x5
Left - CoC #1 12x5
Right - RB 240 - 5 Close Attempts
Left - CoC #2 - 5 Close Attempts
Wednesday, February 17, 2010 - Front Squats, Good Mornings, Chinups
Front Squat - 5x3 w/185#
Wide Stance Squat - 3x5 w/185# (Concentrated on pause at bottom and good form)
M.E. Good Mornings - 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 195x3, 205x3(PR) I have never done M.E. Good Mornings so that will just be the new baseline PR.
Strict Chinups - Total of 36 (12,7,6,6,5)
Wide Stance Squat - 3x5 w/185# (Concentrated on pause at bottom and good form)
M.E. Good Mornings - 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 195x3, 205x3(PR) I have never done M.E. Good Mornings so that will just be the new baseline PR.
Strict Chinups - Total of 36 (12,7,6,6,5)
2/16/10
Tuesday, February 16, 2010 - Grip Training & Active Rest Day
Doing a little grip training at work today.
Warmup - COC #1 - 2x10 Left & Right
Right - COC #2 12x1 + RB 240 6X1(negatives)
Left - COC #2 12x1 (negatives) + COC #1 3x5
Pushups - 4x25
Incline Pushups - 4x25
Closing the COC #2. Nothing major but a step towards the Tetting Retro Gripper that is killing me.
The Tetting Retro Gripper No. 69 that is just killing me. This is about a 2.4 and is smooth steel. Very heavy and very slick. I am close but can't get the handles to touch. Soon.
Warmup - COC #1 - 2x10 Left & Right
Right - COC #2 12x1 + RB 240 6X1(negatives)
Left - COC #2 12x1 (negatives) + COC #1 3x5
Pushups - 4x25
Incline Pushups - 4x25
Closing the COC #2. Nothing major but a step towards the Tetting Retro Gripper that is killing me.
The Tetting Retro Gripper No. 69 that is just killing me. This is about a 2.4 and is smooth steel. Very heavy and very slick. I am close but can't get the handles to touch. Soon.
Monday, February 15, 2010 - Starting Strength
Finally on the proper Starting Stregh schedule.
Squat - 5x5 w/230#
Press - 4x5 & Push Press - 2x5 w/120#
Bentover Barbell Rows - 3x8 W/120#
I was sick today, barfed in the afternoon. I was tired and shaky working out. I didn't want to miss the schedule so I decided to hit it. The presses should have been easy but towards the end I was a little shaky and decided to do push presses. I added in an extra set to compensate for the push press. Amazing how when the form is right the weight can seem effortless. The squats actually felt really good, I was really working on form with these.
Squat - 5x5 w/230#
Press - 4x5 & Push Press - 2x5 w/120#
Bentover Barbell Rows - 3x8 W/120#
I was sick today, barfed in the afternoon. I was tired and shaky working out. I didn't want to miss the schedule so I decided to hit it. The presses should have been easy but towards the end I was a little shaky and decided to do push presses. I added in an extra set to compensate for the push press. Amazing how when the form is right the weight can seem effortless. The squats actually felt really good, I was really working on form with these.
2/13/10
Friday, February 12, 2010 - Squats, Press, Bent Rows
Started something new while am up here on the slope. I will start working on a modified Starting Strength program for the two weeks that I am up here. Tonight was the first night of that. It won't be a complete linear progression since there will be two weeks of Matanuska Barbell programming each month as well.
Squat - 5x5 w/225# (72%)
Press - 5x5 w/115# (74%)
Bentover Barbell Rows - 3x8 W/115#
AbMat Situps - 4x50
I have added milk to my diet again and I am realy noticing some positive benefits. Click HERE for a great article I found on the benefits of MILK!
Squat - 5x5 w/225# (72%)
Press - 5x5 w/115# (74%)
Bentover Barbell Rows - 3x8 W/115#
AbMat Situps - 4x50
I have added milk to my diet again and I am realy noticing some positive benefits. Click HERE for a great article I found on the benefits of MILK!
2/12/10
Wednesday, February 10, 2010 - Front Squats, Good Mornings
Front Squats - 5-5-5
175x5, 175x5, 175x4 (wrist was KILLING me)
Good Mornings - 3x10 w/135#
12" to 24" Box Jumps - 3x10
This was a short workout today.
175x5, 175x5, 175x4 (wrist was KILLING me)
Good Mornings - 3x10 w/135#
12" to 24" Box Jumps - 3x10
This was a short workout today.
2/9/10
Monday, February 08, 2010 - M.E. Power Jerk, D.E. Box Squats and Deadlifts
M.E. Power Jerk - 5-5-5-3-3-3
115x5, 135x5, 150x5, 165x3, 185x3(PR), 195xF
D.E. Box Squats - 12x2 w/135#
Still working on technique with these but getting a lot better.
D.E. Deadlifts - 10x2 w/155#
3 Rounds with no rest:
10x Deadhang Pullups
10x Good Mornings w/95#
Farmers Walks w/350# for laps (1 1/2, 1, 1 1/2)
Another great Matanuska Barbell workout. Everone set PRs on their 3 rep max Power Jerk, what a great exercise.
115x5, 135x5, 150x5, 165x3, 185x3(PR), 195xF
D.E. Box Squats - 12x2 w/135#
Still working on technique with these but getting a lot better.
D.E. Deadlifts - 10x2 w/155#
3 Rounds with no rest:
10x Deadhang Pullups
10x Good Mornings w/95#
Farmers Walks w/350# for laps (1 1/2, 1, 1 1/2)
Another great Matanuska Barbell workout. Everone set PRs on their 3 rep max Power Jerk, what a great exercise.
2/8/10
Sunday, February 07, 2010 - M.E. Squats, D.E. BP, Romanian DL.
M.E. Powerlifting Stance Squat - 3-3-3-1-1-1
190x3, 210x3, 230x3, 255x1, 290x1, 310x1 (PR), 312.5x1(PR)
D.E. Chain Bench Press - 10x3 w/100# and Chain
P-Chain - Romanian Deadlifts - 3x10 w/225#
Volume - Deadhang Chin ups 4x10
Finally was able to get back into the gym and it felt really great.
190x3, 210x3, 230x3, 255x1, 290x1, 310x1 (PR), 312.5x1(PR)
D.E. Chain Bench Press - 10x3 w/100# and Chain
P-Chain - Romanian Deadlifts - 3x10 w/225#
Volume - Deadhang Chin ups 4x10
Finally was able to get back into the gym and it felt really great.
2/4/10
Wednesday, February 03, 2010 - Snatch Balance and Barbell Complex
Snatch Balance - 3-3-3-3-3-3
Just used 95# and worked on form. This was a rather foreign movement but should help a lot with the mechanics of the Snatch.
This is a transition week as we work into the new template. We will pick back up next Wednesday with Hang Power Snatch week 3.
GHD Raises 2x Max set. OUCH!
Barbell Complex - 5 rounds w/95#
10 deadlifts
10 bent over rows
1 clean and press
10 back squats
10 good mornings
1 behind the neck press
10 pushups on the bar
Below is a lame video of the last round of the five rounds in the barbell complex. Form is out the window and I was tired. My lower back was just dying due to the lactic acid. I am sure there was even a little hydrochloric acid, nitric acid, and maybe even some citric acid in there as well.
Just used 95# and worked on form. This was a rather foreign movement but should help a lot with the mechanics of the Snatch.
This is a transition week as we work into the new template. We will pick back up next Wednesday with Hang Power Snatch week 3.
GHD Raises 2x Max set. OUCH!
Barbell Complex - 5 rounds w/95#
10 deadlifts
10 bent over rows
1 clean and press
10 back squats
10 good mornings
1 behind the neck press
10 pushups on the bar
Below is a lame video of the last round of the five rounds in the barbell complex. Form is out the window and I was tired. My lower back was just dying due to the lactic acid. I am sure there was even a little hydrochloric acid, nitric acid, and maybe even some citric acid in there as well.
2/3/10
Tuesday, February 02, 2010 - Rest Day
General Rest day.
Below is an awesome video Jason found of Dave Tate talking about Box Squats. VERY COOL.
Below is an awesome video Jason found of Dave Tate talking about Box Squats. VERY COOL.
2/1/10
Monday, February 01, 2010 - Hang Power Snatch and Squat Technique
Hang Power Snatch - 3-3-3-1-1-1
115x3, 125x3, 135x3, 140xF
Competition and Box Squat tecnique - 145# x 5-5-5-5-5-5
GHD Raises 3x Max Effort - THESE THINGS SUCK!
I was really struggling with the hanging power snatches. I just could not get low enough under the bar. I was actually struggling just a bit through tonights workout until we started messing around with Squat technique. What a blast that ended up being. I am going to be SORE tomorrow.
115x3, 125x3, 135x3, 140xF
Competition and Box Squat tecnique - 145# x 5-5-5-5-5-5
GHD Raises 3x Max Effort - THESE THINGS SUCK!
I was really struggling with the hanging power snatches. I just could not get low enough under the bar. I was actually struggling just a bit through tonights workout until we started messing around with Squat technique. What a blast that ended up being. I am going to be SORE tomorrow.
Sunday, January 31, 2010 - Squats, Close Grip Bench Press
Squats - 5-5-5-3-3-3
165x5, 190x5, 210x5, 230x3, 255x3, 280x1
Close Grip Bench Press - 3-3-3-1-1-1
145x5, 160x5, 175x5, 190x3, 215x2, 225x1, 230x1(PR), 235xF
(I realized during my third set of five that I had this set up to do 3's and 1's. I decided to keep up and try to at least do 3's.)
No P-chain or metcon today.
165x5, 190x5, 210x5, 230x3, 255x3, 280x1
Close Grip Bench Press - 3-3-3-1-1-1
145x5, 160x5, 175x5, 190x3, 215x2, 225x1, 230x1(PR), 235xF
(I realized during my third set of five that I had this set up to do 3's and 1's. I decided to keep up and try to at least do 3's.)
No P-chain or metcon today.
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