Defranco shoulder mobility
Bench -
BarX15
95X5
135X2
155X2
170X2X3
OH Triceps Extensions - 45X20, 55X12
Chin-ups (V-Grip) - Gym BW 204X10
BB Curls - 45(Bar)X18, 65X15, 45X15
Hammer&Tire - Swing for 30 seconds, rest for 10; 10:30 minutes; 20-23 swings per round
Reverse Crunches (with hip raise) - 10, 10
Solid Session. The first set of 170 felt kind of hard. The 2nd rep of the 2nd set felt really hard, and the last set felt easy. My set up felt tight every time, so I don't know. I got all the reps in without having to scream for help, and that's what matters.
I downloaded a great new timer to my phone that helped with these Tabata-style hammer swings. Now I can set the work AND rest periods, plus the screen goes green during work time, and red during rest time, so I don't have to get the phone close enough to read, I can just watch for the color change. My swings per 30 seconds were up and down today, but generally 1 or 2 more than last time, and I did 1 more round of swings than last time. Progression, y'all.
Friday, March 16, 2012
Monday, March 12, 2012
UB: Conditioning Week 2. Squat, Deads and Sprints
Defranco mobility work
Squats -
BarX20
135X5
185X5
205X5
Deadlift -
135X5
225X2
275X2X3
BB Reverse Curls - BarX20, 35X15X2, BarX20
Incline Sprints - 10 sprints, 11 mintues
New addition to the gym, and I walked by, like, 5 times today before I noticed it:
A monolift, for God's sake! I doubt I will ever use this unless all the squat stands and power racks are occupied.
Speaking of which Squats felt okay today.
Deads, however, felt awesome. I know 135 is light, but it never felt as light as today. It felt like nothing at all, and I'm wondering if that's partially due to the squatting beforehand. It felt so light, that's why I decided to jump straight to 225 for just one more warm-up set. That felt fast as well. Then the first work-set felt heavy, and all the others felt pretty easy. Not light, exactly, but I was still able to focus on speed and form because I had full confidence in my ability to pull the weight. This is different from how my heavy sets of the other 3 movements have felt, but it could just have been a good day. We'll see how it goes next time.
Sprints were interesting. I got the programmed amount in, but it took a little more effort than I expected. The idea is that the first week or two are relatively easy, and I hope I haven't programmed my jumps to big. On the other hand, it was spring forward, and I was on less than 6 hours of sleep. We'll just have to see how it goes next week.
Squats -
BarX20
135X5
185X5
205X5
Deadlift -
135X5
225X2
275X2X3
BB Reverse Curls - BarX20, 35X15X2, BarX20
Incline Sprints - 10 sprints, 11 mintues
New addition to the gym, and I walked by, like, 5 times today before I noticed it:
A monolift, for God's sake! I doubt I will ever use this unless all the squat stands and power racks are occupied.
Speaking of which Squats felt okay today.
Deads, however, felt awesome. I know 135 is light, but it never felt as light as today. It felt like nothing at all, and I'm wondering if that's partially due to the squatting beforehand. It felt so light, that's why I decided to jump straight to 225 for just one more warm-up set. That felt fast as well. Then the first work-set felt heavy, and all the others felt pretty easy. Not light, exactly, but I was still able to focus on speed and form because I had full confidence in my ability to pull the weight. This is different from how my heavy sets of the other 3 movements have felt, but it could just have been a good day. We'll see how it goes next time.
Sprints were interesting. I got the programmed amount in, but it took a little more effort than I expected. The idea is that the first week or two are relatively easy, and I hope I haven't programmed my jumps to big. On the other hand, it was spring forward, and I was on less than 6 hours of sleep. We'll just have to see how it goes next week.
UB: Conditioning Week 2. Timed Mile and Steady State
Friday:
Timed Mile - 8:42
Saturday:
Steady State - 45 minute walk
I went way harder on the mile than I meant to do. I set my baseline time last week as 9:26, and I only wanted to beat that by 10-20 seconds. I was so far ahead of that today, that I actually stopped and walked the last half block to keep the time up. So the log says I beat last week by 40 seconds, but I was probably on pace to beat it by as much as a minute.
The problem here is that I didn't set time/"course" markers for myself so that I would have an idea of where my pace was. I'm going to use google maps to try and figure out where the 1/2 way point is so that I can have a better idea in the future. Next week, I might just try to beat my week 1 time again, to give myself more room to progress into.
The wife and I had a pleasant, but brisk 45 minute walk the next day. Weather has taken a decided turn for the better here in Chicago.
Timed Mile - 8:42
Saturday:
Steady State - 45 minute walk
I went way harder on the mile than I meant to do. I set my baseline time last week as 9:26, and I only wanted to beat that by 10-20 seconds. I was so far ahead of that today, that I actually stopped and walked the last half block to keep the time up. So the log says I beat last week by 40 seconds, but I was probably on pace to beat it by as much as a minute.
The problem here is that I didn't set time/"course" markers for myself so that I would have an idea of where my pace was. I'm going to use google maps to try and figure out where the 1/2 way point is so that I can have a better idea in the future. Next week, I might just try to beat my week 1 time again, to give myself more room to progress into.
The wife and I had a pleasant, but brisk 45 minute walk the next day. Weather has taken a decided turn for the better here in Chicago.
Friday, March 9, 2012
UB: Conditioning Week 2. Press, Hammer & Tire
Defranco Shoulder Mobility
Press -
BarX10
95X2
115X1
125X2X3
Inverted Row, 45 degrees - BWX10, 7
Hammer Curls - 20sXAMRAPX4
Push-ups - BWX20
Hammer Swings - 30 seconds swinging, 10 resting (around 20 swings per round); 10 minutes
At home - Reverse Crunches (2 sets of 5) and Partial Planche Push-Ups (2 sets of 5)
80%er. Wasn't sure how the 125 would move, as 2 reps is the most I've ever gotten with that weight. First set of 2 was almost easy, 2nd set was harder, and the 3rd set was a bit of a grind on the last rep. Probably all as it should be, and suggests my strength is holding steady 3 weeks following the strength phase.
This 30/10 second split of hammer swings is Paul Carter's recommendation, and not the way I've done these in the past where I would do at least twice that many swings and take a longer rest. This is kind of a pain in the ass because I have to keep a clock running that I can see, and keep doing the math in my head, which inevitably gets off as I start to get really worked. His idea is to try and get more swings in the 30 sec. each session, but this is seriously a lot of shit to keep track of, so I may just increase the time every week like I do with sprints.
Press -
BarX10
95X2
115X1
125X2X3
Inverted Row, 45 degrees - BWX10, 7
Hammer Curls - 20sXAMRAPX4
Push-ups - BWX20
Hammer Swings - 30 seconds swinging, 10 resting (around 20 swings per round); 10 minutes
At home - Reverse Crunches (2 sets of 5) and Partial Planche Push-Ups (2 sets of 5)
80%er. Wasn't sure how the 125 would move, as 2 reps is the most I've ever gotten with that weight. First set of 2 was almost easy, 2nd set was harder, and the 3rd set was a bit of a grind on the last rep. Probably all as it should be, and suggests my strength is holding steady 3 weeks following the strength phase.
This 30/10 second split of hammer swings is Paul Carter's recommendation, and not the way I've done these in the past where I would do at least twice that many swings and take a longer rest. This is kind of a pain in the ass because I have to keep a clock running that I can see, and keep doing the math in my head, which inevitably gets off as I start to get really worked. His idea is to try and get more swings in the 30 sec. each session, but this is seriously a lot of shit to keep track of, so I may just increase the time every week like I do with sprints.
Monday, March 5, 2012
UB: Conditioning Week 1. Squat, Deads and Sprints
Defranco Mobility
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
UB: Conditioning Week 1. Timed Mile
One-mile run - 9:56
Originally supposed to do steady-state in the AM, and the mile or hammer swings in the PM today, but my schedule was too hectic, so I just went with the mile. This will be my base time to build on for the block when I am running a mile solo. When I run with my wife, I will have to have a different base-line because she's not as up on her conditioning as I am, and we have to walk portions at this point. So that base-line is 12:58. With either version, I/we will be trying to improve this time.
Originally supposed to do steady-state in the AM, and the mile or hammer swings in the PM today, but my schedule was too hectic, so I just went with the mile. This will be my base time to build on for the block when I am running a mile solo. When I run with my wife, I will have to have a different base-line because she's not as up on her conditioning as I am, and we have to walk portions at this point. So that base-line is 12:58. With either version, I/we will be trying to improve this time.
UB: Conditioning Week 1. Bench
Defranco Shoulder Mobility
Bench -
BarX15
95X5
135X2
155X2
170X2X3
OH Extensions - 45X20
Bent Rows - 95X15, 8
BB Curls - 35X15, BarX20X2
Reverse Crunches - X20, 10
Treadmill - 12 minutes, 4.1 speed (2 minutes longer, one point faster than previous block)
This weekend was hell to start the conditioning block on. Between work and rehearsals I only have Friday night through Sunday day free to train, and this weekend I had auditions on Saturday afternoon that I had to prepare for on Friday night, and cooked and competed in a chili cook-off on Saturday night and Sunday afternoon respectively. Thus the treadmill.
Good bench session. These sets of 2 at 85% are more challenging than I expected, but totally do-able. Kind of cool actually. I can see why guys like Jamie Lewis like doing lots of sets of heavy triples, doubles, singles. It'll be interesting to see if these get harder, easier, or one then the other as this block progresses.
Bench -
BarX15
95X5
135X2
155X2
170X2X3
OH Extensions - 45X20
Bent Rows - 95X15, 8
BB Curls - 35X15, BarX20X2
Reverse Crunches - X20, 10
Treadmill - 12 minutes, 4.1 speed (2 minutes longer, one point faster than previous block)
This weekend was hell to start the conditioning block on. Between work and rehearsals I only have Friday night through Sunday day free to train, and this weekend I had auditions on Saturday afternoon that I had to prepare for on Friday night, and cooked and competed in a chili cook-off on Saturday night and Sunday afternoon respectively. Thus the treadmill.
Good bench session. These sets of 2 at 85% are more challenging than I expected, but totally do-able. Kind of cool actually. I can see why guys like Jamie Lewis like doing lots of sets of heavy triples, doubles, singles. It'll be interesting to see if these get harder, easier, or one then the other as this block progresses.
Subscribe to:
Posts (Atom)
