BW - 200
BB Rows -
BarX20
95X8
135X8
155X12, 12, 10, 10
Chins - BWX8, 6, 5, 5, 5, 4 (33 total reps)
PBN (warm-ups super-set with pull-aparts) -
BarX20
55X5
65X5
85X3
90X3, 3, 3, 3, 3, 3, 3, 3
BB Curl - BarX40, 30, 20, 15 (105 total reps)
Solid session, although I felt somewhat weaker across the board than Monday.
Rows were solid, but chins were a bit off.
[crossing my fingers] Over the past week and a half of doing PBN, my shoulder is starting to feel better. I started super-setting with pull aparts, but that actually seemed to make it feel worse so I stopped. The works sets here felt a touch heavier than they did on Monday.
I did manage to up the reps/set on empty bar curls.
Showing posts with label pull-aparts. Show all posts
Showing posts with label pull-aparts. Show all posts
Friday, July 11, 2014
Friday, July 4, 2014
"Conditioning" Week 4. Upper Body
BW - 203
Deadlift -
135X5, 5
185X3
225X3
275X3
295X3
BB Rows - 175X8, 8, 8, 7
Chins - BWX12, 6, 5, 5, 5 (33 total)
Band - Pull-aparts superset with 'flyes' - somesetsXsomereps
PBN -
BarX10
55X10
65X10, 8
Rope Extensions - X20, 20, 15, 15
BB Curls - BarX35, 25, 20, 20 (100 total)
With all the little injuries, this has become less of a conditioning phase and more of a 2XWeekly-Lifting-Plus-Diet Phase. The lesson here seems to really be, "if you get an injury that interferes with the plan, don't do the plan minus the stuff you're too injured to do, rather come up with a new plan." Because I really feel like I haven't gotten as much work in the last few weeks of trying to work around injuries with the original plan as I would have if I'd just drafted a whole new plan that incorporated the injuries.
Put the Deadlifting I was supposed to do on Squat day here. All the reps were fast, and I was really using it as a warm-up for Rowing.
175X8 is a Rep PR on Rows. Chining also feeling stronger. 203X12 is probably my biggest chin set since sometime last year.
Decided to completely cut out benching for a while as I try to figure out this shoulder issue. But I'll try to cobble together work on the pressing muscles that don't aggravate it. So I super-set pull-aparts with band flyes. I tentatively tried some standing PBN, and almost 24 hours later my shoulder doesn't feel any worse than it did before, which is comforting. Obviously some triceps extensions as I'm still not going near dips.
Threw in some curls because biceps.
Deadlift -
135X5, 5
185X3
225X3
275X3
295X3
BB Rows - 175X8, 8, 8, 7
Chins - BWX12, 6, 5, 5, 5 (33 total)
Band - Pull-aparts superset with 'flyes' - somesetsXsomereps
PBN -
BarX10
55X10
65X10, 8
Rope Extensions - X20, 20, 15, 15
BB Curls - BarX35, 25, 20, 20 (100 total)
With all the little injuries, this has become less of a conditioning phase and more of a 2XWeekly-Lifting-Plus-Diet Phase. The lesson here seems to really be, "if you get an injury that interferes with the plan, don't do the plan minus the stuff you're too injured to do, rather come up with a new plan." Because I really feel like I haven't gotten as much work in the last few weeks of trying to work around injuries with the original plan as I would have if I'd just drafted a whole new plan that incorporated the injuries.
Put the Deadlifting I was supposed to do on Squat day here. All the reps were fast, and I was really using it as a warm-up for Rowing.
175X8 is a Rep PR on Rows. Chining also feeling stronger. 203X12 is probably my biggest chin set since sometime last year.
Decided to completely cut out benching for a while as I try to figure out this shoulder issue. But I'll try to cobble together work on the pressing muscles that don't aggravate it. So I super-set pull-aparts with band flyes. I tentatively tried some standing PBN, and almost 24 hours later my shoulder doesn't feel any worse than it did before, which is comforting. Obviously some triceps extensions as I'm still not going near dips.
Threw in some curls because biceps.
Friday, June 13, 2014
Conditioning. Week 1. Upper Body
BW - 205
Cuff Work - Lots (capsule stretching, band dislocations, pull aparts, 5lb. plate "cleans," front raises with various grips, band external rotations)
Bench -
BarX20, 20
95X6
115X6
135X6
155X8
BB Rows -
BarX15
95X10
135X15, 12, 15
Chins - BWX10, 5, 5
Decline Sit-Ups - BWX10, 10, 10
Being very careful with the shoulder since I seemed to re-aggravate it by sprinting (!). Just tried to run through a sequence of everything I've ever done for shoulder cuff and shoulder prehab.
That included an extra warm-up set with just the bar, and more reps and smaller jumps on the warm-up sets. Originally I programmed for 12 reps of 155, which would normally be slightly challenging but completely do-able. Everything was very tentative today, and I cut it at 8.
The lay-off and tentativeness about the shoulder seemed to cut into my rowing as well. This felt more like a neuromuscular issue than a strength issue. My mind just didn't want to let my body "get after it" today on these.
Chins were okay, though. Programmed for 20 total, and got it in 3 sets. Hoped to go over on the last set, but 5 was the limit.
The crunches I did in my BW circuits in the last block did not set me up well for decline sit-ups. Originally hoped to do 60 or so total reps, but had to bring that down, and will adjust my programming for this block accordingly.
Cuff Work - Lots (capsule stretching, band dislocations, pull aparts, 5lb. plate "cleans," front raises with various grips, band external rotations)
Bench -
BarX20, 20
95X6
115X6
135X6
155X8
BB Rows -
BarX15
95X10
135X15, 12, 15
Chins - BWX10, 5, 5
Decline Sit-Ups - BWX10, 10, 10
Being very careful with the shoulder since I seemed to re-aggravate it by sprinting (!). Just tried to run through a sequence of everything I've ever done for shoulder cuff and shoulder prehab.
That included an extra warm-up set with just the bar, and more reps and smaller jumps on the warm-up sets. Originally I programmed for 12 reps of 155, which would normally be slightly challenging but completely do-able. Everything was very tentative today, and I cut it at 8.
The lay-off and tentativeness about the shoulder seemed to cut into my rowing as well. This felt more like a neuromuscular issue than a strength issue. My mind just didn't want to let my body "get after it" today on these.
Chins were okay, though. Programmed for 20 total, and got it in 3 sets. Hoped to go over on the last set, but 5 was the limit.
The crunches I did in my BW circuits in the last block did not set me up well for decline sit-ups. Originally hoped to do 60 or so total reps, but had to bring that down, and will adjust my programming for this block accordingly.
Saturday, March 30, 2013
LRB 365: 100 Reps. Week 5. Accessory
BW - 196
DB Press -
15sX15
20sX15
25sX20
30sX18
Band Pull-Aparts - 50, 25, 25
Rope Extensions - X100
Rope Curls - X50, 50
Hill Sprints - 10 sprints @ 75%/18 sec.
Originally was going to go to the office gym after work for this lifting and do treadmill sprints, but I got out early for Zombie Christ weekend and so hit my regular gym and went out to the hill for sprints. It was 50 degrees here, so that was awesome.
Everything went fine lifting wise. My gym doesn't have an adjustable pulley, and I don't love face-pulls from a high pulley, so I grabbed a band and did pull-aparts instead.
Figured I might as well start getting used to throttling down on hill-sprints. I tested my "max" speed last time at about 13.5 seconds on my hill, and the next phase starts off with sprints at 75% of that, or about 18 seconds. Decided to start getting acclimated to that pace now. Really easy effort-wise, but kind of difficult to keep in that range.
DB Press -
15sX15
20sX15
25sX20
30sX18
Band Pull-Aparts - 50, 25, 25
Rope Extensions - X100
Rope Curls - X50, 50
Hill Sprints - 10 sprints @ 75%/18 sec.
Originally was going to go to the office gym after work for this lifting and do treadmill sprints, but I got out early for Zombie Christ weekend and so hit my regular gym and went out to the hill for sprints. It was 50 degrees here, so that was awesome.
Everything went fine lifting wise. My gym doesn't have an adjustable pulley, and I don't love face-pulls from a high pulley, so I grabbed a band and did pull-aparts instead.
Figured I might as well start getting used to throttling down on hill-sprints. I tested my "max" speed last time at about 13.5 seconds on my hill, and the next phase starts off with sprints at 75% of that, or about 18 seconds. Decided to start getting acclimated to that pace now. Really easy effort-wise, but kind of difficult to keep in that range.
Wednesday, October 10, 2012
Vacation Training
Conditioning:
Steady State - One 25 min. session
Running - One 15 min. session
Hills - One 20 min. session
Hiking -
One light 1 hour trip
One heavy 2 hour trip with climbing
Lifting:
Deadlift Session:
Pause Squats -
BarX6 (looooong pause to stretch)
95, 135X5
155, 185, 205, 225X1
Press -
BarX10
65, 85, 95, 105, 105X5
Deadlift -
135X5, 5
185X3
225X3
275X2
315X2, 2, 2
275X2, 2, 1
Squat Session:
Squat -
BarX10, 10 (long pauses on the first set)
95X5
135X5
155X3
185X3
205X3, 3
225X3, 3
Front Squats - 135X5, 5, 5
Chins - BW 199X5, 5, 4, 3
Dips - BW 199X10, 6, 5, 5, 5
Seated Leg Curls - 100 reps
Band Pull-Aparts - 2 sets of 50
Steady State - One 25 min. session
Running - One 15 min. session
Hills - One 20 min. session
Hiking -
One light 1 hour trip
One heavy 2 hour trip with climbing
Lifting:
Deadlift Session:
Pause Squats -
BarX6 (looooong pause to stretch)
95, 135X5
155, 185, 205, 225X1
Press -
BarX10
65, 85, 95, 105, 105X5
Deadlift -
135X5, 5
185X3
225X3
275X2
315X2, 2, 2
275X2, 2, 1
Squat Session:
Squat -
BarX10, 10 (long pauses on the first set)
95X5
135X5
155X3
185X3
205X3, 3
225X3, 3
Front Squats - 135X5, 5, 5
Chins - BW 199X5, 5, 4, 3
Dips - BW 199X10, 6, 5, 5, 5
Seated Leg Curls - 100 reps
Band Pull-Aparts - 2 sets of 50
Thursday, September 27, 2012
Birthday Squats
LRB Diet - Week 10
BW - 197
Squats -
BarX10 (long pause at the bottom to stretch)
95X5
125X4
145X3
185X2
205X1
125X35!!!
Chins - 5 sets
super-set with
Push-ups - 4 sets
Band Pull-Aparts; Medium Grip - 2 sets of 50
Fucking hell, this was the hardest damn set ever.
To recap, about a month back, inspired by Dave Tate's Halloween tradition of doing a "death-set" of 315, I decided I would aim to do a a 35 rep set for my 35th birthday. I projected my 40RM, which is a hilarious idea especially in the middle of running 531. I used 40 precisely because projecting a max for a rep range that's far away from the range you've been working in is a dicey proposition, so I knew I would need a margin of error. That weight projected to be 125 lbs.
Then for the last 3 weeks I've been adding back-off sets on my heavy squat day with 135. Again, I used a heavier weight to train for this to create "elbow room" for the 35 rep set itself. Week 1 I did 135X10, Week 2 135X15, and Week 3 I did 135X20 and then a 50% set of 135X12. This helped me get used to working in a higher rep range, and with a heavier weight than my "event" weight.
For the programming of the event itself, I used Paul Carter's Big-15 #'s which are designed to over warm-up to a moderately heavy single, and then back-off to some higher-rep work sets. This was perfect. The 125 felt feather-light for the first 10 reps or so thanks to the over warm-up. I got to 20 and everything was still OK, but around 25 reps I didn't know if I would make it. My lower back started cramping pretty hard from holding my arch that long, and that meant that taking a rest at lock-out was really no rest at all. It was a toss-up as to which was harder at the end, squatting or holding at lock-out. The weight was so light that I even tried standing straight up and using my hands to hold the weight against my back, but the cramping continued. By the time I got to 30 there was no option left but to finish, however. Those last reps will go down as the ugliest squat reps of my life, but I got my 35. I racked it, and collapsed onto the safety pins and just stared at the ceiling panting.
Diet-wise, I didn't eat any carbs the day before, and on the day I added some carbs back in to breakfast and lunch, and then added a 2nd lunch a couple hours before training along with a cup of coffee. As a result, I was lean in the morning, but had plenty of energy for squatting.
This all went pretty damn well. If I had it all to do over again, the only thing I would change would be to add hypers at the beginning and/or end of every session leading up to this. That low-back cramping was no joke.
After the squats, I just did some chins and push-ups to make sure I got some push-pull in before my vacation. No point in recording the reps performed, because the numbers would be extreme outliers after that squat session. I was just too wiped to be much good for anything. I will say that I kept both movements strict, and with a tight pause at the bottom of each rep.
Lastly, I threw in some pull-aparts for balance because I got more push-ups than chins.
BW - 197
Squats -
BarX10 (long pause at the bottom to stretch)
95X5
125X4
145X3
185X2
205X1
125X35!!!
Chins - 5 sets
super-set with
Push-ups - 4 sets
Band Pull-Aparts; Medium Grip - 2 sets of 50
Fucking hell, this was the hardest damn set ever.
To recap, about a month back, inspired by Dave Tate's Halloween tradition of doing a "death-set" of 315, I decided I would aim to do a a 35 rep set for my 35th birthday. I projected my 40RM, which is a hilarious idea especially in the middle of running 531. I used 40 precisely because projecting a max for a rep range that's far away from the range you've been working in is a dicey proposition, so I knew I would need a margin of error. That weight projected to be 125 lbs.
Then for the last 3 weeks I've been adding back-off sets on my heavy squat day with 135. Again, I used a heavier weight to train for this to create "elbow room" for the 35 rep set itself. Week 1 I did 135X10, Week 2 135X15, and Week 3 I did 135X20 and then a 50% set of 135X12. This helped me get used to working in a higher rep range, and with a heavier weight than my "event" weight.
For the programming of the event itself, I used Paul Carter's Big-15 #'s which are designed to over warm-up to a moderately heavy single, and then back-off to some higher-rep work sets. This was perfect. The 125 felt feather-light for the first 10 reps or so thanks to the over warm-up. I got to 20 and everything was still OK, but around 25 reps I didn't know if I would make it. My lower back started cramping pretty hard from holding my arch that long, and that meant that taking a rest at lock-out was really no rest at all. It was a toss-up as to which was harder at the end, squatting or holding at lock-out. The weight was so light that I even tried standing straight up and using my hands to hold the weight against my back, but the cramping continued. By the time I got to 30 there was no option left but to finish, however. Those last reps will go down as the ugliest squat reps of my life, but I got my 35. I racked it, and collapsed onto the safety pins and just stared at the ceiling panting.
Diet-wise, I didn't eat any carbs the day before, and on the day I added some carbs back in to breakfast and lunch, and then added a 2nd lunch a couple hours before training along with a cup of coffee. As a result, I was lean in the morning, but had plenty of energy for squatting.
This all went pretty damn well. If I had it all to do over again, the only thing I would change would be to add hypers at the beginning and/or end of every session leading up to this. That low-back cramping was no joke.
After the squats, I just did some chins and push-ups to make sure I got some push-pull in before my vacation. No point in recording the reps performed, because the numbers would be extreme outliers after that squat session. I was just too wiped to be much good for anything. I will say that I kept both movements strict, and with a tight pause at the bottom of each rep.
Lastly, I threw in some pull-aparts for balance because I got more push-ups than chins.
Monday, September 24, 2012
5/3/1 Full-Body: Cycle 4. Week 3. Press/Dead
Saturday:
Band Pull-Aparts, wide-grip - 100 straight reps
Sunday:
LRB Diet - Week 10
BW - 197
Pause- Squats -
BarX5, 10
95X5, 5
135X5, 5
160, 185, 210X3
Klokovs -
BarX10
55, 65X5
75X3
85X2
95X1
100X1
105XFAIL
85X5
Deadlift -
135X5, 5
185, 225X5
250X3
280X8
Shrugs -
225, 315X10
405X5
455X3, 3, 3, 3, 3
475X2, 2, 2, 2, 5
Band Pull-Aparts; Medium-Grip - 5 sets of 25
Brutal, balls-to-the-wall session. Spent about 2 hours in the gym. Goddamn pause squats still feel heavy as hell over 200 lbs. One thing that did feel good was sitting down into the first set with the empty bar for a long, long time. It just seemed to really stretch out my hips and allow everything to open up for the pause, and felt pretty awesome as well. Regarding how heavy the top set is feeling, I don't think I'm ready to jump up to the next % tier of the program, and will have to stay here for a while OR just go ahead and take a shot at the next tier, and see if I fail or not...
Decided to do another "testing" day for the Klokovs using the Strong-15 #'s. That 100X1 was maybe the hardest grind-out of a rep I've ever done. The first few inches of this lift are just brutal, as even once you've broken the bar off your neck it still moves SLOOOOOOW for the next little bit. I ground just as hard on that 105, but it would not break. I upped the weight a bit for the back-off set to make it a bit more challenging.
280X8 on Deads is a Rep PR, and a tiny, tiny increase to my projected 1RM. I was mainly focused on keeping my hips high, because my shins and knees have been taking a beating lately, and I think it's because I'm starting with my hips too low.
Did the 475 for double on shrugs, because I think I can move up to that for the triples, but I didn't want to jump straight in.
Had a few minutes till the bus would come, so I hit some band pull-aparts.
This was my last regular session before I go on vacation. I'll hit the gym once more to try my "birthday squats" idea, and I may also get in one more conditioning session once the squats are done.
Band Pull-Aparts, wide-grip - 100 straight reps
Sunday:
LRB Diet - Week 10
BW - 197
Pause- Squats -
BarX5, 10
95X5, 5
135X5, 5
160, 185, 210X3
Klokovs -
BarX10
55, 65X5
75X3
85X2
95X1
100X1
105XFAIL
85X5
Deadlift -
135X5, 5
185, 225X5
250X3
280X8
Shrugs -
225, 315X10
405X5
455X3, 3, 3, 3, 3
475X2, 2, 2, 2, 5
Band Pull-Aparts; Medium-Grip - 5 sets of 25
Brutal, balls-to-the-wall session. Spent about 2 hours in the gym. Goddamn pause squats still feel heavy as hell over 200 lbs. One thing that did feel good was sitting down into the first set with the empty bar for a long, long time. It just seemed to really stretch out my hips and allow everything to open up for the pause, and felt pretty awesome as well. Regarding how heavy the top set is feeling, I don't think I'm ready to jump up to the next % tier of the program, and will have to stay here for a while OR just go ahead and take a shot at the next tier, and see if I fail or not...
Decided to do another "testing" day for the Klokovs using the Strong-15 #'s. That 100X1 was maybe the hardest grind-out of a rep I've ever done. The first few inches of this lift are just brutal, as even once you've broken the bar off your neck it still moves SLOOOOOOW for the next little bit. I ground just as hard on that 105, but it would not break. I upped the weight a bit for the back-off set to make it a bit more challenging.
280X8 on Deads is a Rep PR, and a tiny, tiny increase to my projected 1RM. I was mainly focused on keeping my hips high, because my shins and knees have been taking a beating lately, and I think it's because I'm starting with my hips too low.
Did the 475 for double on shrugs, because I think I can move up to that for the triples, but I didn't want to jump straight in.
Had a few minutes till the bus would come, so I hit some band pull-aparts.
This was my last regular session before I go on vacation. I'll hit the gym once more to try my "birthday squats" idea, and I may also get in one more conditioning session once the squats are done.
Tuesday, September 4, 2012
5/3/1 Full-Body: Cycle 3. Week 3. Squat
Friday Training
Band 2-arm biceps curls - 5 sets of 10
super-set with
Band Pull-aparts - 5 sets of 20
Saturday Training
AM Fasted Stready State - 20 minutes
LRB Diet - Day 42
BW - 198
Hypers - 5 sets of 15
Squat -
BarX10
95X8
135, 170X5
195X3
220X6
Pendlay Rows -
BarX15
110X3
150X3
135X15
SL High-Pulls -
135, 145, 155, 165, 165X5
Dips -
BW, BW, +25, +25, +35, +35X5
Not a bad session. 220X6 on squats is a PR with my new, deeper form. Felt like it, too. A little worried that all the Pause Squatting is now making regular squatting feel awkward. That would suck, because pause squatting is what got me comfortable with full depth on regular squats to begin with, but regular squats just feel strange with the quick turnaround at the bottom now.
135X15 is an all-around PR on Pendlays
High-pulls felt a little heavier today with the same weight as last session. Hitting PR's on the previous 2 movements may have contributed, lol.
Getting re-acclimated to doing dips weighted. Next session, I should try to bang out 10 reps with 25, and then at least 8 with 35. If I do that, I should be able to quickly move to just using a full 45 plate for sets of 5.
Skipped abs again because I suck.
Band 2-arm biceps curls - 5 sets of 10
super-set with
Band Pull-aparts - 5 sets of 20
Saturday Training
AM Fasted Stready State - 20 minutes
LRB Diet - Day 42
BW - 198
Hypers - 5 sets of 15
Squat -
BarX10
95X8
135, 170X5
195X3
220X6
Pendlay Rows -
BarX15
110X3
150X3
135X15
SL High-Pulls -
135, 145, 155, 165, 165X5
Dips -
BW, BW, +25, +25, +35, +35X5
Not a bad session. 220X6 on squats is a PR with my new, deeper form. Felt like it, too. A little worried that all the Pause Squatting is now making regular squatting feel awkward. That would suck, because pause squatting is what got me comfortable with full depth on regular squats to begin with, but regular squats just feel strange with the quick turnaround at the bottom now.
135X15 is an all-around PR on Pendlays
High-pulls felt a little heavier today with the same weight as last session. Hitting PR's on the previous 2 movements may have contributed, lol.
Getting re-acclimated to doing dips weighted. Next session, I should try to bang out 10 reps with 25, and then at least 8 with 35. If I do that, I should be able to quickly move to just using a full 45 plate for sets of 5.
Skipped abs again because I suck.
Thursday, August 16, 2012
5/3/1 Full-Body: Cycle 2. Week 3.Incline Sprints
LRB Diet - Day 24
Incline Sprints - 20 minutes
Band Pull-aparts - 5 sets of 20
superset with
Band Biceps Curls - 5 sets of 20
Got some bad news about an old friend on this day, and just didn't feel the long walk out to the hill for hill-sprints. Went to a stretch of side-walk that's on a steady incline a couple of blocks away and ran full-out sprints for 20 minutes. Legs and feet are still sore 2 days later. Followed up with some band work before I hit the shower.
Incline Sprints - 20 minutes
Band Pull-aparts - 5 sets of 20
superset with
Band Biceps Curls - 5 sets of 20
Got some bad news about an old friend on this day, and just didn't feel the long walk out to the hill for hill-sprints. Went to a stretch of side-walk that's on a steady incline a couple of blocks away and ran full-out sprints for 20 minutes. Legs and feet are still sore 2 days later. Followed up with some band work before I hit the shower.
Monday, June 11, 2012
Weekend Training
Friday:
Jump Squats - bodyweight; 10 sets of 3
Lunges - bodyweight; 10 sets of 3 each leg
Band RDLs - doubled band under feet; 3 sets of 20
Incline Sprints - 30 yards; 20 minutes
Saturday:
Push-up Progression -
BWX10
Doubled-BandX5
"Reverse Grip"X15
Doubled-BandX6
BWX20
super-set with
Band Pull-Aparts - 5 sets; 165 total reps
Band Medley -
Front Raises; Cross-overs, Upright Rows, Reverse Curls AMRAP
Working around my low-back strain (almost healed), and my heavy rehearsal and performance schedule. I think I'm good to get back in the gym for at least an upper-body dominant session, but I'm not rushing because I need to be 100% when my new show opens in 2 weeks. So I'm adhering very closely to the shake diet and getting in a lot of light band work and some conditioning to help make sure I don't erase my gains while I'm out of the gym.
Jump Squats - bodyweight; 10 sets of 3
Lunges - bodyweight; 10 sets of 3 each leg
Band RDLs - doubled band under feet; 3 sets of 20
Incline Sprints - 30 yards; 20 minutes
Saturday:
Push-up Progression -
BWX10
Doubled-BandX5
"Reverse Grip"X15
Doubled-BandX6
BWX20
super-set with
Band Pull-Aparts - 5 sets; 165 total reps
Band Medley -
Front Raises; Cross-overs, Upright Rows, Reverse Curls AMRAP
Working around my low-back strain (almost healed), and my heavy rehearsal and performance schedule. I think I'm good to get back in the gym for at least an upper-body dominant session, but I'm not rushing because I need to be 100% when my new show opens in 2 weeks. So I'm adhering very closely to the shake diet and getting in a lot of light band work and some conditioning to help make sure I don't erase my gains while I'm out of the gym.
Monday, June 4, 2012
5/3/1 Log: Cycle 1. Week 2. Off-Day Training
Saturday AM:
fasted steady-state - 45 minutes
Saturday PM:
Band Pull-Aparts - 5 sets of 20
"Reverse Grip" Push-ups - 3 sets of 10
Band, One-Arm Curls - 5 sets of 15-20
Band OH Extensions - 5 sets of 12-20
Band Reverse Curls - 1 set to failure
fasted steady-state - 45 minutes
Saturday PM:
Band Pull-Aparts - 5 sets of 20
"Reverse Grip" Push-ups - 3 sets of 10
Band, One-Arm Curls - 5 sets of 15-20
Band OH Extensions - 5 sets of 12-20
Band Reverse Curls - 1 set to failure
Monday, May 28, 2012
5/3/1 Log: Cycle 1. Week 1. Off-Day Training
Saturday:
45 minutes fasted steady-state in the morning
Sunday:
Band work - pull-aparts, OH extensions, one-arm curls; 5 sets of each for 15-20 reps
45 minutes fasted steady-state in the morning
Sunday:
Band work - pull-aparts, OH extensions, one-arm curls; 5 sets of each for 15-20 reps
Monday, May 7, 2012
Weekend Training
I didn't get to the gym over the weekend. I was supposed to Squat and push the sled on Sunday, but the gym hours did not line up well with other things I need to accomplish so I pushed it to today (Monday). However, I did get some work in over the weekend:
Saturday:
Fasted Cardio - 45 minute walk first thing in the morning
Band Pull-aparts - 4 sets of 20
Band one-arm, cross-body curls- 4 sets of 15-20
Sunday:
Fasted Cardio - 45 minute walk first thing in the morning
Light Intervals - Alternating brisk jogging/walking every 30 seconds; 15 minutes
Band Kneeling OH extensions - 4 sets of 15
Saturday:
Fasted Cardio - 45 minute walk first thing in the morning
Band Pull-aparts - 4 sets of 20
Band one-arm, cross-body curls- 4 sets of 15-20
Sunday:
Fasted Cardio - 45 minute walk first thing in the morning
Light Intervals - Alternating brisk jogging/walking every 30 seconds; 15 minutes
Band Kneeling OH extensions - 4 sets of 15
Thursday, April 19, 2012
UB: Reps Week 2. Squats
Defranco hip mobility
Squats -
BarX15X2
95X10
155X6
195X3
245X1
195X11, 9, 10
GHR - BWX10, 12, 12, 10, 10
Standing Abs - 5X10-20
Walk home - 20 minutes
195X11 is a Rep PR. I'm pretty stoked that I dropped from 5 sets to get 30+ reps down to 3 here, even if I just made the 30. Two psychological things that I think contributed: 1) I think the single being heavier this week made the work sets feel lighter, and 2) I altered my set-up a bit. Before, when I set up under the bar I'd always try to make sure my body was tight. This session I found myself not just getting tight through my body, but also getting tight against the bar. What I mean by that is, I pushed myself into the bar as hard as I could without actually lifting it. Then when I inhaled and arched the bar out of the hooks, it felt lighter for some reason. Maybe it's mental, and maybe I was just that much tighter as a result of this tweak. Pretty cool, though. I still sweat like Bobby at the reading of Whitney's will because I once again stayed up late drinking the night before a squat session.
Squats -
BarX15X2
95X10
155X6
195X3
245X1
195X11, 9, 10
GHR - BWX10, 12, 12, 10, 10
Standing Abs - 5X10-20
Walk home - 20 minutes
195X11 is a Rep PR. I'm pretty stoked that I dropped from 5 sets to get 30+ reps down to 3 here, even if I just made the 30. Two psychological things that I think contributed: 1) I think the single being heavier this week made the work sets feel lighter, and 2) I altered my set-up a bit. Before, when I set up under the bar I'd always try to make sure my body was tight. This session I found myself not just getting tight through my body, but also getting tight against the bar. What I mean by that is, I pushed myself into the bar as hard as I could without actually lifting it. Then when I inhaled and arched the bar out of the hooks, it felt lighter for some reason. Maybe it's mental, and maybe I was just that much tighter as a result of this tweak. Pretty cool, though. I still sweat like Bobby at the reading of Whitney's will because I once again stayed up late drinking the night before a squat session.
Friday, March 23, 2012
UB: Conditioning Week 4. Press, Hammer & Tire
Defranco Shoulder Mobility + band pull-aparts
Press -
BarX10
95X2
115X1
125X1X5
45 deg. Inverted Rows to bottom of sternum - BWX10X2
Hammer Curls - 15sX15-20X4
Hammer & Tire - 30 sec. on / 10 sec. off; 12 minutes
Everything felt solid today, but for some reason I wasn't feeling push-ups and skipped them. I think my arms just felt done after all those curlz. I added some pull-aparts at the end of the mobility work. I think if I settle on the right grip width it will be a good warm-up for my shoulders on pressing days.
Press was slow and heavy, but never had any doubt the weight was going up.
I took a longer break at the 6 minute mark of the Hammer swings. My grip was feeling a little fried after all those damn curlz.
Press -
BarX10
95X2
115X1
125X1X5
45 deg. Inverted Rows to bottom of sternum - BWX10X2
Hammer Curls - 15sX15-20X4
Hammer & Tire - 30 sec. on / 10 sec. off; 12 minutes
Everything felt solid today, but for some reason I wasn't feeling push-ups and skipped them. I think my arms just felt done after all those curlz. I added some pull-aparts at the end of the mobility work. I think if I settle on the right grip width it will be a good warm-up for my shoulders on pressing days.
Press was slow and heavy, but never had any doubt the weight was going up.
I took a longer break at the 6 minute mark of the Hammer swings. My grip was feeling a little fried after all those damn curlz.
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