Diesel - 2.5s (on an incline bench)
Bat Wing - 5s
Bridges - 5
Did the wrong one by accident but whatever. Still no bands so can't hit hips with the bridges properly. Might actually just include batwings every day and just customize the push-ups and overhead squats.
Squat -
45*10
80*8
115*6
150*3
190*5*3
Controlling rest periods. These were...ok. Still reclaiming old strength.
LAPD -
55*8*3
Working on the feeling of recruitment/cadence here.
Turkish Get-Up -
10lbs*5ea
10lbs*3ea
15lbs*3ea
These take a very long time per rep (especially if you do the full negative). It might be worth switching hands between reps, or possibly sticking with full sides and just alternating with no rest. Right now 5 reps takes way too long (like 90 seconds per side).
Pistol -
5ea
5lbs*5ea
5lbs*3l(+2 unweighted)/5r
Adding weight actually does a lot to help here. As always, the adjustment comes from trying to maintain a good ankle position.
Oly day tomorrow. This'll be interesting.
Sunday, March 15, 2015
Saturday, March 14, 2015
2015-03-14 Press
Sweet jesus.
Diesel - 2.5s (start doing on a bench)
Bat Wings - 5x5
Push-Ups - 10x2
Start doing all this over by the dumbbells.
Press -
45x10
65x8
75x6
85x3
97.5x5
85x5x2
Yeah.
Alternating DB Curl -
10x8
12x8x3
Nerve flossing right afterwards
LAPD -
70x8
55x8x2
Slowing down and trying to feel the scapular movement. I may need to do some work to reactivate the scaps actually.
Prehab -
8x10/10 HSPlanks
8lb*5*3 batwings, 30 seconds rest
20lb farmer carry, 3 trips, 6/4/6 (lengths of room)
Couldn't do the wall walks because the green band's missing.
They've got a nice set of kettlebells and TRX back there so most of the rehab exercises actually are doable on the spot (as are getups).
Diesel - 2.5s (start doing on a bench)
Bat Wings - 5x5
Push-Ups - 10x2
Start doing all this over by the dumbbells.
Press -
45x10
65x8
75x6
85x3
97.5x5
85x5x2
Yeah.
Alternating DB Curl -
10x8
12x8x3
Nerve flossing right afterwards
LAPD -
70x8
55x8x2
Slowing down and trying to feel the scapular movement. I may need to do some work to reactivate the scaps actually.
Prehab -
8x10/10 HSPlanks
8lb*5*3 batwings, 30 seconds rest
20lb farmer carry, 3 trips, 6/4/6 (lengths of room)
Couldn't do the wall walks because the green band's missing.
They've got a nice set of kettlebells and TRX back there so most of the rehab exercises actually are doable on the spot (as are getups).
Friday, March 13, 2015
2015-03-13 Rowing
Warmup -
Diesel w/ 3lbs
Bat Wings w/ 5lbs
(Forgot to do the bridges)
Erg -
5m no straps, experimenting with technique
25m straps, average 2:45 pace
It seems like the movement here is to drive with your legs, then "brake" and finish the movement with your arms and back. The "Oar" isn't quite long enough for my arms. I'll explore the technique in more detail so I can get better. 2:45 was actually a fairly hard pace to maintain, so I may have to jump in only 5-second increments (possibly even less - 1 second per week would be weird as hell but seems like a strong option if it maintains shoulder health).
Diesel w/ 3lbs
Bat Wings w/ 5lbs
(Forgot to do the bridges)
Erg -
5m no straps, experimenting with technique
25m straps, average 2:45 pace
It seems like the movement here is to drive with your legs, then "brake" and finish the movement with your arms and back. The "Oar" isn't quite long enough for my arms. I'll explore the technique in more detail so I can get better. 2:45 was actually a fairly hard pace to maintain, so I may have to jump in only 5-second increments (possibly even less - 1 second per week would be weird as hell but seems like a strong option if it maintains shoulder health).
Thursday, March 12, 2015
2015-03-12 Deadlift
I'm back. I devoted the last ~7 months (after returning from China) to school and partying. That's mostly an excuse, though - I was at the RSF for 5 of out of 7 years of lifting, and the real issue is probably just that I don't like being away from everyone there (except Wynnie, because serious mental problems).
Warmup - Diesel and Bridges. Next time add bands to the bridges and overhead squats. Possibly bat wings.
Deadlift -
135x5x2 (should be x10)
160x8
185x6
205x3
230x5x3 (hook grip 2nd and 3rd; 3min rest)
These are embarrassingly hard. I've lost a lot of grip strength and abdominal engagement.
Round plates are fun but the trick from the RSF might still be better for staying tight - fully deloading each rep doesn't really train you to stay as tight.
LAPD:
65x8x3
My lats aren't engaging as well here; time to read the article again.
GHR:
2, 4, 5
Calf tightness is back and fucking with my knees. 2 minutes between sets to stretch, damn.
(at home):
Turkish Get-Up:
1x3x3 (each)
(While watching instructional videos)
(Done with the thicker Battlestar attachment for reference)
Warmup - Diesel and Bridges. Next time add bands to the bridges and overhead squats. Possibly bat wings.
Deadlift -
135x5x2 (should be x10)
160x8
185x6
205x3
230x5x3 (hook grip 2nd and 3rd; 3min rest)
These are embarrassingly hard. I've lost a lot of grip strength and abdominal engagement.
Round plates are fun but the trick from the RSF might still be better for staying tight - fully deloading each rep doesn't really train you to stay as tight.
LAPD:
65x8x3
My lats aren't engaging as well here; time to read the article again.
GHR:
2, 4, 5
Calf tightness is back and fucking with my knees. 2 minutes between sets to stretch, damn.
(at home):
Turkish Get-Up:
1x3x3 (each)
(While watching instructional videos)
(Done with the thicker Battlestar attachment for reference)
Thursday, June 26, 2014
2014-06-26 Front Squat
Warmup - just Diesel
Front Squat -
20x5
30x5
40x5
50x5
60x5
72.5x5
85x5x3
I'm unhappy about how hard these were.
Also unhappy about the rack-type things they have set up. It's one of those 2-d smith machines; I can get a bar in, but only just.
PShoulder Rolling
Shoulder Taps
Push-Up -
10, 12, 8, 8, 13
HS Plank - 5x10/10
Front Squat -
20x5
30x5
40x5
50x5
60x5
72.5x5
85x5x3
I'm unhappy about how hard these were.
Also unhappy about the rack-type things they have set up. It's one of those 2-d smith machines; I can get a bar in, but only just.
PShoulder Rolling
Shoulder Taps
Push-Up -
10, 12, 8, 8, 13
HS Plank - 5x10/10
Tuesday, June 24, 2014
2014-06-24 Snatch-Grip Dead
Strapped up immediately. China is not a good place for sticky bars.
Snatch Grip Dead -
60kg - 5
70kg - 5
80kg - 5
90kg - 5
105kg - 5x3
Armbar, Farmer Carry
Push-Up - 60sec rest
10, 12, 7, 7, 11
Shoulder Tap
HS Plank, 3x10/10
Snatch Grip Dead -
60kg - 5
70kg - 5
80kg - 5
90kg - 5
105kg - 5x3
Armbar, Farmer Carry
Push-Up - 60sec rest
10, 12, 7, 7, 11
Shoulder Tap
HS Plank, 3x10/10
Tuesday, June 3, 2014
2014-06-01 SPF States Meet
I didn't sleep well for the days leading up to the cut and the meet, partly from staying up with a girl and then scrambling to reach my PT appointments. I went low-carb the week leading in, and somehow got sick as well. This resulted in my starting the hot baths while already feeling like crap. The feeling went from unpleasant to outright dangerous (felt like I was going to pass out every time I got out of the tub) so I called it off and weighed in around 170lbs after a lot of food Friday night and Saturday morning.
Sunday's flights went Women - Men Light - Med Middle - Men Heavy, so I had more time to warm up than usual. I ran roughly the same warmup I do during workouts; I think this worked out, actually. I did need to roll somewhat more than previously to get every loosened up and feeling healthy.
When I hit my 315 warmup single on the squat, the guy helping me with the weights told me it was probably time to cut it, so I asked Cara to drop my opener to 350 (originally set 365). When I took that out I stepped very far back (as usual) and got words from both Cara and the back spot to stay closer to the rack. That kept working for the 2nd attempt (mid-380s) but on the third I completely fucked up:
1) I forgot to cinch my belt, so I had to interrupt setting up to fix it
2) I somehow decided to take a much closer stance than I was used to
3) As I started the descent and realized #2 I immediately though "You're going to fail this" and jinxed it
So that failed immediately.
The bench went a lot better. I did some hard-style planking and shoulder taps before setting down on the bench and actually warming up. Everything felt a lot more stable (probably due to bench quality) and "healthy." 175 flew up, 185 felt really good, and the 195 opener went fast (too fast - I didn't pause long enough). 215 also went pretty well so I decided to push to 230 (...or 231, or whatever) for #3. That was probably the most satisfying bench rep of my life - I shouted "up" at least twice and did a victorious air-fist after I locked it out. I see this as a sign that shoulder stability and slingshot work both do a lot here. It doesn't feel like I broke a huge wall, but it's still the end of a major plateau.
Warming up for deads felt pretty bad. The bar stuck to my thighs until I added some of Saarni's ~baby powder, and everything generally felt heavier and slower than it should have. I got to 355 and decided to drop my opener to 385 (originally set for around 420). The attempts themselves were very solid, and I left a lot on the platform, but I felt like my head was going to explode after each one so I'm satisfied. I did 413.5 as my second (tying third from last year but looking drastically better) and roughly 435 for the third, since that was the lowest that would get me a 1050 total. I easily had over 450 in me, but, again, I just wasn't feeling it on anything other than the bench.
I also had to borrow Saarni's belt for the deads because my waist had expanded so much that I couldn't get air while my lever was closed. I figured out why around 2am when I vomited up basically everything I ate the entire day - it looks like it all just sat in my stomach while the food from Saturday went through.
Full Video (1050lb Total at 170)
Squat 1 (~350lbs)
Squat 2 (~385lbs)
Squat 3 (~413lbs)
Bench 1 (~195lbs)
Bench 2 (~215lbs)
Bench 3 (~231lbs)
Dead 1 (~385lbs)
Dead 2 (~413lbs)
Dead 3 (~436lbs)
Programming-wise -
1) My next run will be front squats and snatch-grip deads, with push-ups until I can get 50 good reps (see previous). That's in conjunction with my PT stability exercises, many of which now involve the push-up position. I'm going to keep doing slingshot work, but probably not while I'm in China.
2) I'm going to either learn how to squat out of a monolift or keep my walkout more symmetrical and closer to the rack so I don't screw up my third next time.
3) Lots more ab work.
I'm also going to go back to the 3/week approach for now, since the weights are lighter and it facilitates keeping in a lot of conditioning. China will make it harder to keep my weight low but I should be able to pull it off.
I'm going to work on hip/thoracic mobility and general physical maintenance to help maintain things. I felt like my back was rounding out a lot on my squats.
I'll write up an actual program on Friday after my last PT session (which will probably involve some programming discussion).
I'm going to need more Broz tape.
Sunday's flights went Women - Men Light - Med Middle - Men Heavy, so I had more time to warm up than usual. I ran roughly the same warmup I do during workouts; I think this worked out, actually. I did need to roll somewhat more than previously to get every loosened up and feeling healthy.
When I hit my 315 warmup single on the squat, the guy helping me with the weights told me it was probably time to cut it, so I asked Cara to drop my opener to 350 (originally set 365). When I took that out I stepped very far back (as usual) and got words from both Cara and the back spot to stay closer to the rack. That kept working for the 2nd attempt (mid-380s) but on the third I completely fucked up:
1) I forgot to cinch my belt, so I had to interrupt setting up to fix it
2) I somehow decided to take a much closer stance than I was used to
3) As I started the descent and realized #2 I immediately though "You're going to fail this" and jinxed it
So that failed immediately.
The bench went a lot better. I did some hard-style planking and shoulder taps before setting down on the bench and actually warming up. Everything felt a lot more stable (probably due to bench quality) and "healthy." 175 flew up, 185 felt really good, and the 195 opener went fast (too fast - I didn't pause long enough). 215 also went pretty well so I decided to push to 230 (...or 231, or whatever) for #3. That was probably the most satisfying bench rep of my life - I shouted "up" at least twice and did a victorious air-fist after I locked it out. I see this as a sign that shoulder stability and slingshot work both do a lot here. It doesn't feel like I broke a huge wall, but it's still the end of a major plateau.
Warming up for deads felt pretty bad. The bar stuck to my thighs until I added some of Saarni's ~baby powder, and everything generally felt heavier and slower than it should have. I got to 355 and decided to drop my opener to 385 (originally set for around 420). The attempts themselves were very solid, and I left a lot on the platform, but I felt like my head was going to explode after each one so I'm satisfied. I did 413.5 as my second (tying third from last year but looking drastically better) and roughly 435 for the third, since that was the lowest that would get me a 1050 total. I easily had over 450 in me, but, again, I just wasn't feeling it on anything other than the bench.
I also had to borrow Saarni's belt for the deads because my waist had expanded so much that I couldn't get air while my lever was closed. I figured out why around 2am when I vomited up basically everything I ate the entire day - it looks like it all just sat in my stomach while the food from Saturday went through.
Full Video (1050lb Total at 170)
Squat 1 (~350lbs)
Squat 2 (~385lbs)
Squat 3 (~413lbs)
Bench 1 (~195lbs)
Bench 2 (~215lbs)
Bench 3 (~231lbs)
Dead 1 (~385lbs)
Dead 2 (~413lbs)
Dead 3 (~436lbs)
Programming-wise -
1) My next run will be front squats and snatch-grip deads, with push-ups until I can get 50 good reps (see previous). That's in conjunction with my PT stability exercises, many of which now involve the push-up position. I'm going to keep doing slingshot work, but probably not while I'm in China.
2) I'm going to either learn how to squat out of a monolift or keep my walkout more symmetrical and closer to the rack so I don't screw up my third next time.
3) Lots more ab work.
I'm also going to go back to the 3/week approach for now, since the weights are lighter and it facilitates keeping in a lot of conditioning. China will make it harder to keep my weight low but I should be able to pull it off.
I'm going to work on hip/thoracic mobility and general physical maintenance to help maintain things. I felt like my back was rounding out a lot on my squats.
I'll write up an actual program on Friday after my last PT session (which will probably involve some programming discussion).
I'm going to need more Broz tape.
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