Warmup - Rolling, Dieselcrew Shoulder (3 second holds, 5lb DBs)
Getting some discomfort in my right shoulder when holding the Ts. May use 2.5s for a bit and just hold for longer.
Press: 45, 65, 85, 95, 105
120lbs - 6
And some chins after the last 3 sets.
Dips: 5, 5, 5, 4, 3 (4F)
And more chins.
Experimenting with different dip stations. I definitely prefer the one in the main room (the one in the annex has the handles spaced a little closer than I'd like) but there doesn't seem to be any difference in shoulder aggravation so I may stick with the annex one so I don't have to keep running back and forth.
Any thoughts on how grip width on dips affects the movement, e-friends and e-coaches?
Chins: 2 + a shitton of singles
Decided to do singles with a minute between instead of doubles with 2. Kept doing singles until I hit 25 reps. Then did 2 more right before I left because Rachel wanted to test her max reps on a 45lb Press (12, if you were wondering).
Shoulder Prehabby/Rehabby Stuff:
2 runs of
DB Cuban Rotations - 7.5lbs, 10 reps
Pull-Up Retractions - 10 holds of 3 seconds
Prone Incline T - 5 holds of 5 seconds (I think I did 10 holds the second time for the hell of it but w/e)
Friday, January 6, 2012
Thursday, January 5, 2012
2012-01-05 Sled
Sled Drag: 135lbs, 12 trips, 1 minute between, 200ft
That was easy. Would have gone for 20 if some annoying girl in the Asian housing block hadn't been so repetitive in trying to get me to stop (her objections were even more hilarious given that a bunch of guys having a party even closer to my dragging path cheered me on for the first couple of trips, and another guy leaned out of an upper-story window to ask how much weight I was using and give me a thumbs-up...but whatever). Not sure how I plan to approach conditioning on this.
That was easy. Would have gone for 20 if some annoying girl in the Asian housing block hadn't been so repetitive in trying to get me to stop (her objections were even more hilarious given that a bunch of guys having a party even closer to my dragging path cheered me on for the first couple of trips, and another guy leaned out of an upper-story window to ask how much weight I was using and give me a thumbs-up...but whatever). Not sure how I plan to approach conditioning on this.
Wednesday, January 4, 2012
2012-01-04 Box Squat 5s
Oh god
Warmup - All the usual
Box Squat: 45, 45, 95, 135, 185, 225, 260
295 (done as 1+1+3)
Then 5x10 at 95
Skipped rollouts etc. due to chest soreness restricting the ROM and me being a bitch
Warmup - All the usual
Box Squat: 45, 45, 95, 135, 185, 225, 260
295 (done as 1+1+3)
Then 5x10 at 95
Skipped rollouts etc. due to chest soreness restricting the ROM and me being a bitch
Tuesday, January 3, 2012
2012-01-03 Bench 5s
Warmup (just rolling and the Dieselcrew warmup - did the Diesel with 5lbs and held everything for 5 seconds)
Bench: 45, 45, 95, 95, 145, 165
165x8
Alternated with Chins, which were done as singles (and a couple of doubles) because I'm weak.
Switched to CG Bench (...pinkies on rings) for 5/3/1. Realized after the first 165 set that 225 was probably my actual 1RM and not my fake 1RM, so I set the fake 1RM to 200 and just repeated the 165. Need to get back on creatine.
Blast Strap Push-Ups: 5
Elevated feet: 4 (5f), 3, 2, 1 (2F)
...yeah, gonna try doing regular push-ups next week due to the apparently nonzero chance that I won't actually be able to get 5x10. I mean, I know I'm only resting for 1 minute between sets, but fucking STILL.
Blast Strap Inverted Rows:
5, 4, 5, 5, 5
Can't say anything about the ROM here.
DB Retractions: 2x10, 7.5lbs (3 second holds)
PU Retractions: 2x10
Bench: 45, 45, 95, 95, 145, 165
165x8
Alternated with Chins, which were done as singles (and a couple of doubles) because I'm weak.
Switched to CG Bench (...pinkies on rings) for 5/3/1. Realized after the first 165 set that 225 was probably my actual 1RM and not my fake 1RM, so I set the fake 1RM to 200 and just repeated the 165. Need to get back on creatine.
Blast Strap Push-Ups: 5
Elevated feet: 4 (5f), 3, 2, 1 (2F)
...yeah, gonna try doing regular push-ups next week due to the apparently nonzero chance that I won't actually be able to get 5x10. I mean, I know I'm only resting for 1 minute between sets, but fucking STILL.
Blast Strap Inverted Rows:
5, 4, 5, 5, 5
Can't say anything about the ROM here.
DB Retractions: 2x10, 7.5lbs (3 second holds)
PU Retractions: 2x10
Wednesday, December 21, 2011
Program Update
Going to alternate accessory movements to save time.
Press -> Dip/Chin with 1 minute between switches
Dead -> something/45-Deg, 1 minute (something will probably be a shrug or...iono...)
Bench -> BS Pushup/BS Inverted Row, 1 minute
Squat -> Front Squat/GHR, 1 minute
Doing inverted rows to save time on setup and help to promote shoulder health; not sure if I'll try weighting them.
Press -> Dip/Chin with 1 minute between switches
Dead -> something/45-Deg, 1 minute (something will probably be a shrug or...iono...)
Bench -> BS Pushup/BS Inverted Row, 1 minute
Squat -> Front Squat/GHR, 1 minute
Doing inverted rows to save time on setup and help to promote shoulder health; not sure if I'll try weighting them.
2011-12-21 Dead 5s
Warmup
Deadlift: 135, 185, 225
5x 265, 305, 345
Would have gone for more at 345 but was having some low back issues. It was unilateral so I assume it's a QL issue, and I'm not sure if it's from not arching my back enough or arching too hard - I'm guessing the former but I don't know.
GHR: 3x10, 10lbs
Need to build up my conditioning so I can do these with shorter rests.
45-Deg Back Raise: 3x10, 55lbs
Oh dear christ do I need to build up my conditioning
Rollout: 1x5
Couldn't get full ROM and my shoulders don't appear to have gotten used to the position yet, so I called it a day after one set.
Deadlift: 135, 185, 225
5x 265, 305, 345
Would have gone for more at 345 but was having some low back issues. It was unilateral so I assume it's a QL issue, and I'm not sure if it's from not arching my back enough or arching too hard - I'm guessing the former but I don't know.
GHR: 3x10, 10lbs
Need to build up my conditioning so I can do these with shorter rests.
45-Deg Back Raise: 3x10, 55lbs
Oh dear christ do I need to build up my conditioning
Rollout: 1x5
Couldn't get full ROM and my shoulders don't appear to have gotten used to the position yet, so I called it a day after one set.
Tuesday, December 20, 2011
2011-12-20 Press 5s
Start of 5/3/1. Using starting "1" RMs of 135 Press, 225 Bench, 350 Squat, 405 Dead
5-Press Day:
Regular warmup
Press: 45, 45, 65
5x 85, 105
8x 115
Sick and no creatine. And not eating enough. Seriously thought I'd have this for like twice that, but w/e.
Did a couple of chins after the 85 set. Will do more in future. Need to restructure my training log or something. Argh.
Dips:
BW - 5, 5, 4 (5F)
I think I just found the thing I need to do to make my bench go up. Score.
Chins:
Like 2
Then 3x5 of assisted pull-ups at -70lbs
Rollouts:
4x5
In and out in about an hour, pretty nice.
Will work on the chins etc.
5-Press Day:
Regular warmup
Press: 45, 45, 65
5x 85, 105
8x 115
Sick and no creatine. And not eating enough. Seriously thought I'd have this for like twice that, but w/e.
Did a couple of chins after the 85 set. Will do more in future. Need to restructure my training log or something. Argh.
Dips:
BW - 5, 5, 4 (5F)
I think I just found the thing I need to do to make my bench go up. Score.
Chins:
Like 2
Then 3x5 of assisted pull-ups at -70lbs
Rollouts:
4x5
In and out in about an hour, pretty nice.
Will work on the chins etc.
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