Hopefully I will be doing some fighter training once I get my cardio back :))))
Monday 15 December 2014
GPP - kickboxing
Just started doing kickboxing again. I found it helps my mobility, back issues, and general well being.
Wednesday 19 November 2014
Mobility/recovery session
Worked up to 5 sets of 115 doing:
Snatch balance
Hang snatch
Snatch
OH squat
-weight was super super light, just getting movement and mobility work in.
15/9/9 reps doing:
Toes to bar
Snatch 115#
Deathlifts
Mobility
Baby makers w/ green band
Hip capsule stretch
Lower back smash
Glute pretzel stretch
Deathlifts!
135x10
225x5
315x2
365x2
405x2
Add belt
455x2
486x2
Speed deads
386x3x6 sets
With 120s rest
Superset x 8 reps x 3 sets
Stiff legged deads w/ 225
Pendlay rows w/ 225
Pull-ups
GHR
Saturday 1 November 2014
Training update
ME lower
16in box squats
135x10
225 x 5
275 x 5
315 x 3
345 x 3
add doubled up mini rev bands
405 x 3
435 x 3
455 x 3
sumo pulls from 2 block
225 x 6
275 x 6
315 x 6 x 2
315 x 8
-man my hamstrings were blown up from the box squats, called it there. im sick right now and feeling really weak.
ME Upper
-worked up to 275 x 2....wow, gotta get over this illness
-i forget what else i did, some tricep work and pullups or something
16in box squats
135x10
225 x 5
275 x 5
315 x 3
345 x 3
add doubled up mini rev bands
405 x 3
435 x 3
455 x 3
sumo pulls from 2 block
225 x 6
275 x 6
315 x 6 x 2
315 x 8
-man my hamstrings were blown up from the box squats, called it there. im sick right now and feeling really weak.
ME Upper
-worked up to 275 x 2....wow, gotta get over this illness
-i forget what else i did, some tricep work and pullups or something
ME weekend update
Lower Body
Deadlifts from floor
135x??
225x10
315x3
365x1
405x1
455x1
495x1
545x1
565x1
-called it there. went up fast and smooth. really the last time i pulled heavy was back in January when i re injured my back pulling 605. what i learnt from that incident was that even if weights are feeling light, take it slow, and build up the work capacity. even though my muscles are strong enough to lift more, usually my back is lagging behind (hence the multiple back injuries)
-i was really tired from work last night so called it there. chalk it up as a win i guess
Deadlifts from floor
135x??
225x10
315x3
365x1
405x1
455x1
495x1
545x1
565x1
-called it there. went up fast and smooth. really the last time i pulled heavy was back in January when i re injured my back pulling 605. what i learnt from that incident was that even if weights are feeling light, take it slow, and build up the work capacity. even though my muscles are strong enough to lift more, usually my back is lagging behind (hence the multiple back injuries)
-i was really tired from work last night so called it there. chalk it up as a win i guess
Wednesday 22 October 2014
Speed Skwats!!
Squats to low box
bar x ??
135 x 10
add 80(ish)lbs of hanging chain
135 x 3
155 x 2 x 10 sets
-felt great, really light and moved fast. no back porblems
Speed Deathlifts - sumo style
225 x 5
add quad'd up light bands (roughly adds 200lbs at the top)
225 x 2 x 6 sets
Bent Over Rows
135 x10
185 x 10 x 3 sets
Side Bends w/ 45 plate
60 reps each side
bar x ??
135 x 10
add 80(ish)lbs of hanging chain
135 x 3
155 x 2 x 10 sets
-felt great, really light and moved fast. no back porblems
Speed Deathlifts - sumo style
225 x 5
add quad'd up light bands (roughly adds 200lbs at the top)
225 x 2 x 6 sets
Bent Over Rows
135 x10
185 x 10 x 3 sets
Side Bends w/ 45 plate
60 reps each side
Tuesday 21 October 2014
Speed Bench
Flat Speed Bench
bar x ??
add 70lbs of chain
bar x 20
95 x 3 x 9 sets, using 3 different grips
-went really fast, super easy. just wanted to give my shoulder a break and focus on my speed work.
Dead Pins
worked up to a 5RM...or so i thought. was only able to get 4 with 255, close on the last one, oh well.
-couldnt do pullups cause of my shoulder, its really annoying, decided to do banded work instead.
Face pulls w/ monster mini
20 x 4 sets
Tricep Pushdowns w/ green band
20 x 3 sets
bar x ??
add 70lbs of chain
bar x 20
95 x 3 x 9 sets, using 3 different grips
-went really fast, super easy. just wanted to give my shoulder a break and focus on my speed work.
Dead Pins
worked up to a 5RM...or so i thought. was only able to get 4 with 255, close on the last one, oh well.
-couldnt do pullups cause of my shoulder, its really annoying, decided to do banded work instead.
Face pulls w/ monster mini
20 x 4 sets
Tricep Pushdowns w/ green band
20 x 3 sets
ME Lower Body - new tactics
Warm up
banded Gms
stretching/mobility work
10m squat test - improving to 3m! thats how bad i am
Free skwats!
bar x ??
135 x 10
add 100lbs of hanging chain
225 x 5
275 x 3
295 x 3
315 x 3, called it here since my back started to flare up. it doesnt feel heavy but if i start pushing it i will be paying for it next week
225 x 12
- finished with a rep out set, had one or two more reps in the tank. gonna start doing lots of these for the volume and hopefully help recovery from my back injury.
Straight Leg Deads
225 x 20 x 3 sets
Ab work
-cant remember what i did, but whatever it was it was pretty good...
overall was a great training session. really hoping to get my back healthy so i can start hitting some new prs in the squat and deadlift. heres a pic of some of the crew that came out for saturday squats!
banded Gms
stretching/mobility work
10m squat test - improving to 3m! thats how bad i am
Free skwats!
bar x ??
135 x 10
add 100lbs of hanging chain
225 x 5
275 x 3
295 x 3
315 x 3, called it here since my back started to flare up. it doesnt feel heavy but if i start pushing it i will be paying for it next week
225 x 12
- finished with a rep out set, had one or two more reps in the tank. gonna start doing lots of these for the volume and hopefully help recovery from my back injury.
Straight Leg Deads
225 x 20 x 3 sets
Ab work
-cant remember what i did, but whatever it was it was pretty good...
overall was a great training session. really hoping to get my back healthy so i can start hitting some new prs in the squat and deadlift. heres a pic of some of the crew that came out for saturday squats!
Max Effort Upper Body
Flat Bench
bar x50
135 x 15
185 x 10
225 x 5
255 x 5 x 5 sets
-decided to go light, was feeling fairly beat up from speed bench. this may be a 5x5 PR or close to.
Here is a picture of James reppin out some big weights!
The rest of the session was dedicated to bodyweight or banded work to help with some recovery.
bar x50
135 x 15
185 x 10
225 x 5
255 x 5 x 5 sets
-decided to go light, was feeling fairly beat up from speed bench. this may be a 5x5 PR or close to.
Here is a picture of James reppin out some big weights!
The rest of the session was dedicated to bodyweight or banded work to help with some recovery.
Wednesday 8 October 2014
Speed skwats!!
Warmup
mobility work (baby makers, low back smash/floss, pelvis reset, glute floss, hip capsule stretch)
free squats with bar, slow and controled
side bends
speed skwats!
135 x 5
225 x 5
add heavy bands
225 x 2
255 x 2 x 7 sets
-lots of improvement to my back pain, i would like to thank Kstar and his book "becoming a supple leopard" for helping me out. by the end i could feel some slight tweaking but nothing i couldnt handle. i really have to go slow and very controled on my squats. just happy that the pain is decreasing and the weight is moving up. take the victories whenever they come!
'
Deathlifts
135 x ?
225 x 5
315 x 5
365 x 2
415 x 5 x 3 sets
- felt like doing some reps, was getting kind of sick of speed work for deadlifts. i think every now and then i will just rotate some rep work instead of speed. hoping this will improve overall strength.
-heres a pic of one of my training partners, J, crankin out 465 on the rep work for deadlifts. hes one strong dude, lucky to have him around.
pull throughs w/ heavy band
50 reps
ab wheel
3 sets
mobility work (baby makers, low back smash/floss, pelvis reset, glute floss, hip capsule stretch)
free squats with bar, slow and controled
side bends
speed skwats!
135 x 5
225 x 5
add heavy bands
225 x 2
255 x 2 x 7 sets
-lots of improvement to my back pain, i would like to thank Kstar and his book "becoming a supple leopard" for helping me out. by the end i could feel some slight tweaking but nothing i couldnt handle. i really have to go slow and very controled on my squats. just happy that the pain is decreasing and the weight is moving up. take the victories whenever they come!
'
Deathlifts
135 x ?
225 x 5
315 x 5
365 x 2
415 x 5 x 3 sets
- felt like doing some reps, was getting kind of sick of speed work for deadlifts. i think every now and then i will just rotate some rep work instead of speed. hoping this will improve overall strength.
-heres a pic of one of my training partners, J, crankin out 465 on the rep work for deadlifts. hes one strong dude, lucky to have him around.
pull throughs w/ heavy band
50 reps
ab wheel
3 sets
Inspirational Video
When life starts piling up i like to draw motivation and inspiration from anywhere. heres a totally ploox'n clip!
Speed Bench
Warm up
mini band pull aparts
db flys
mini band overhead swings
Flat bench (speed work)
bar x ????
add doubled up light bands
bar x 15
135 x 5
165 x 3 x 9 sets (3 different grips)
- this was hard....and slow. i clearly havent recovered from last friday's session. i plan on backing off on next max effort upper body day
Dead stops off pins
185x5
235 x 5 x 3 sets , was planning to go 245 but i figured i was too burnt out to do that. next week i will go 255 to finish off the dead stop cycle
Pull-up fun w/ 10lb chain hanging from neck
25 reps
- these sucked! even that small amount of weight made the difference.
-had to call it here. busy with lots of school. i will be teaching in a month in an elementary school....hope i can balance training and the workload.
mini band pull aparts
db flys
mini band overhead swings
Flat bench (speed work)
bar x ????
add doubled up light bands
bar x 15
135 x 5
165 x 3 x 9 sets (3 different grips)
- this was hard....and slow. i clearly havent recovered from last friday's session. i plan on backing off on next max effort upper body day
Dead stops off pins
185x5
235 x 5 x 3 sets , was planning to go 245 but i figured i was too burnt out to do that. next week i will go 255 to finish off the dead stop cycle
Pull-up fun w/ 10lb chain hanging from neck
25 reps
- these sucked! even that small amount of weight made the difference.
-had to call it here. busy with lots of school. i will be teaching in a month in an elementary school....hope i can balance training and the workload.
Monday 6 October 2014
Upper body fluff and buff
just decided to do a recover day, nothing special
DB incline press
35 x 20
60 x 20 x 2 sets
Banded T-bar rows w/ light band
135 x 10 x 3 sets
Tricep ext
40 x 15 x 3 sets
Seated rows w/ narrow grip
some weight x 20 x 4 sets
-took about 30mins to do. got in, got out.
DB incline press
35 x 20
60 x 20 x 2 sets
Banded T-bar rows w/ light band
135 x 10 x 3 sets
Tricep ext
40 x 15 x 3 sets
Seated rows w/ narrow grip
some weight x 20 x 4 sets
-took about 30mins to do. got in, got out.
Max Effort Deathlifts :)
Deathlifts
135x10
225 x 5
add dead suit
315 x 2
405 x 2
added rev heavy bands
455 x 2
495 x 2
545 x 2
585 x 2
605 x 2
655 x 2
675 x 2, grinded a good last rep. I hope to hit this weight off the floor some day, pull something close to this come nationals. i would be happy with mid 600 pull thats for sure!
Free Squats
135 x 5
225 x 5
315 x 5
-my back flared up hard. getting very frustrated with this lingering back issue. im really running out of options i feel like to get back on to the platform
Banded Pull throughs
50 x 2 sets
135x10
225 x 5
add dead suit
315 x 2
405 x 2
added rev heavy bands
455 x 2
495 x 2
545 x 2
585 x 2
605 x 2
655 x 2
675 x 2, grinded a good last rep. I hope to hit this weight off the floor some day, pull something close to this come nationals. i would be happy with mid 600 pull thats for sure!
Free Squats
135 x 5
225 x 5
315 x 5
-my back flared up hard. getting very frustrated with this lingering back issue. im really running out of options i feel like to get back on to the platform
Banded Pull throughs
50 x 2 sets
Max Effort Upper Body/Grinder day
Warmup
Db pec flys x 20
Mini Band Pull Aparts x 50
Mini Band Overhead Circles x 20
Floor Press
bar x a bunch
135 x 15
185 x 8
225 x5
255 x 2
275 x 2, this was a grinder...but also a PR i think, I really do suck at these
added rev heavy bands
315 x 2 x 2 sets, first set was a grinder, i hadnt recovered just yet
325 x 2, another grinder lol
Pin Press
275 x 5 x 2 sets
285 x 5, was having lots of shoulder pain called it there :(((((
Banded triceps
x100
DB Curls
x a bunch of reps
Db pec flys x 20
Mini Band Pull Aparts x 50
Mini Band Overhead Circles x 20
Floor Press
bar x a bunch
135 x 15
185 x 8
225 x5
255 x 2
275 x 2, this was a grinder...but also a PR i think, I really do suck at these
added rev heavy bands
315 x 2 x 2 sets, first set was a grinder, i hadnt recovered just yet
325 x 2, another grinder lol
Pin Press
275 x 5 x 2 sets
285 x 5, was having lots of shoulder pain called it there :(((((
Banded triceps
x100
DB Curls
x a bunch of reps
Wednesday 1 October 2014
Speedy Skwats!
Box Squats w/ 14in box
bar x a bunch?
135 x 10
225 x 5
add briefs
add heavy bands
225 x 2 x 8 sets
-meh felt okay on the last 2 sets, still feeling back pain. i really need to take a step back from squats and work back some strength in my lower back before i go and break it again.
Speed deads
225 x 3
add quad'd up mini bands
225 x1
245 x 1 x 10 sets, 30s rest
-these sucked...i was gassed by the end of this. wheres my work capacity!?
Ab wheel
15 x 3 sets
Free squats
225 x 8 x 3 sets
- added in free squats at the end of training. i hope this helps maintain mobility, and decrease back pain. they were pretty painful so im not sure on my thought process here. my goal is to build up to easy sets of 315, slow and controled, really just focusing on staying tight and keeps muscle tension.
bar x a bunch?
135 x 10
225 x 5
add briefs
add heavy bands
225 x 2 x 8 sets
-meh felt okay on the last 2 sets, still feeling back pain. i really need to take a step back from squats and work back some strength in my lower back before i go and break it again.
Speed deads
225 x 3
add quad'd up mini bands
225 x1
245 x 1 x 10 sets, 30s rest
-these sucked...i was gassed by the end of this. wheres my work capacity!?
Ab wheel
15 x 3 sets
Free squats
225 x 8 x 3 sets
- added in free squats at the end of training. i hope this helps maintain mobility, and decrease back pain. they were pretty painful so im not sure on my thought process here. my goal is to build up to easy sets of 315, slow and controled, really just focusing on staying tight and keeps muscle tension.
Speed Bench
Flat Bench
bar x a bunch
add doubled up light bands
bar x a lot
95 x 5
135 x 3
155 x 3 x 9 sets (varying 3 different grips)
Dead stop pin press
185 x 5
225 x 5 x 3 sets
Pullup Pyriamid
35 total reps
Klokov Presses
bar x 15 x 3 sets
Standing Ab Crunches w/ green band
100 reps
bar x a bunch
add doubled up light bands
bar x a lot
95 x 5
135 x 3
155 x 3 x 9 sets (varying 3 different grips)
Dead stop pin press
185 x 5
225 x 5 x 3 sets
Pullup Pyriamid
35 total reps
Klokov Presses
bar x 15 x 3 sets
Standing Ab Crunches w/ green band
100 reps
Monday 29 September 2014
Max Effort Upper Body
Flat Bench - comp grip
bar x a bunch
135 x 15
185 x 8
225 x 3
255 x 1
275 x 1
add very loose slingshot
305 x 1
315 x 1
add rage x shirt
345 x 1 2 board
355 x 1 x 2 sets - 1 board
-was just getting used to the feel in a bench shirt since my shoulder injury. i have about 90% of my strength back before i got hurt. overall, it was good, minus some pain at the top end of the heavy benches but im sensing that will be gone within a month (hopefully).
close grip bench
205x8 x 4 sets
-this exercise fried my triceps, i will be doing more of these in the future. but was experiencing lots of pain in my shoulder....weird.
Tricep extentions
100 reps
-i think i did another exercise...maybe some abs or rear delts i cant really remember sorry! great lift session, im sensing a PR in the near future, hoping to get mid 400s come nationals. however, my bench technique is pretty poor, need to fix my lower back and ankle injury to fix this.
bar x a bunch
135 x 15
185 x 8
225 x 3
255 x 1
275 x 1
add very loose slingshot
305 x 1
315 x 1
add rage x shirt
345 x 1 2 board
355 x 1 x 2 sets - 1 board
-was just getting used to the feel in a bench shirt since my shoulder injury. i have about 90% of my strength back before i got hurt. overall, it was good, minus some pain at the top end of the heavy benches but im sensing that will be gone within a month (hopefully).
close grip bench
205x8 x 4 sets
-this exercise fried my triceps, i will be doing more of these in the future. but was experiencing lots of pain in my shoulder....weird.
Tricep extentions
100 reps
-i think i did another exercise...maybe some abs or rear delts i cant really remember sorry! great lift session, im sensing a PR in the near future, hoping to get mid 400s come nationals. however, my bench technique is pretty poor, need to fix my lower back and ankle injury to fix this.
Tuesday 23 September 2014
Speed Bench - Much Needed Update
CAT Presses
warmed up
225x3x7 sets
Dead Pin Presses
worked up to...
225x5x3 sets
Pullup Pyramid
31 reps
Face pulls w/ light band
20x3 sets
warmed up
225x3x7 sets
Dead Pin Presses
worked up to...
225x5x3 sets
Pullup Pyramid
31 reps
Face pulls w/ light band
20x3 sets
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