Fast pace today; hour commute for 8am tomorrow.
Dieselcrew - 5lbs
Bat Wings - 5lbs
Bridges - "Yes"
Didn't do the shoulder smash/etc. I'd planned on (time constraints)
Squat -
45x8
95x6
140x5x3
No rest until after first work set, then 1 minute.
Bench -
45x5
75x5
110x5x3
Same rest situation as above. Sets not that hard. Mid grip (halfway to rings - unsure of how this compares to the RSF etc. bars). Feeling very heavily in triceps rather than chest, possibly due to reverting back to old form. Presumably this means either my pecs are disproportionately strong or my technique isn't letting me get the pecs into it.
Shoulder touches between work sets; noticeable difference in stabilizing left vs. right.
Chest Supported Row -
25x8x5
Working on keeping scaps locked down to my back a bit more. Reasonable success here. In future should probably pull out the blast straps, since the idea again is to build back to shoulder health. Body rows and power pulls very important for restoring shoulder
Alt DB Curl -
12*
6*
4*
RE method here, essentially. Figure I should move up once the final set is over 8. 5 sets sounds like a great way to get fucked up like that week early last spring going into the ACN interviews.
Forearm/bicep stretch after that to help prevent said problem. Right ankle still fucked up. Left QL also acting up; that one may call for actual massage.
Tuesday, April 26, 2016
Monday, April 25, 2016
4/25/2016 - Row
Erg - 10m @ 3:10, damper 3-4
Got some technique work to do here. Presumably 5 minutes of explicit technique work before the rest of the workout. Possibly just do the entire workout with this for the time being. Once basic technique's down, probably switch to maintain a consistent stroke rate. For now this is just basic cardio so not much reason to worry about the overall intensity.
Upper back was dying for a lot of this; not much of a cardio hit at the time. That'll most likely change as speed goes up; for now not looking to make any huge differences.
Lat Roll - 1-2 Minutes each side. Left is actually worse than right.
Piriformis/Glute Min Roll - 1-2 minutes/side
Hurdler Stretch - 2 minutes, left only (Kelly's External Rotation + Flexion #1)
Couch - 2 minutes, position 1 only
Scap Wall Slides - 10
Cressey has two wall slides, one for retraction and depression (already kind of hard) and one for other cuing. These seem like a good addition to a warmup.
Got some technique work to do here. Presumably 5 minutes of explicit technique work before the rest of the workout. Possibly just do the entire workout with this for the time being. Once basic technique's down, probably switch to maintain a consistent stroke rate. For now this is just basic cardio so not much reason to worry about the overall intensity.
Upper back was dying for a lot of this; not much of a cardio hit at the time. That'll most likely change as speed goes up; for now not looking to make any huge differences.
Lat Roll - 1-2 Minutes each side. Left is actually worse than right.
Piriformis/Glute Min Roll - 1-2 minutes/side
Hurdler Stretch - 2 minutes, left only (Kelly's External Rotation + Flexion #1)
Couch - 2 minutes, position 1 only
Scap Wall Slides - 10
Cressey has two wall slides, one for retraction and depression (already kind of hard) and one for other cuing. These seem like a good addition to a warmup.
4/24/2016 - Deadlift and Press
Climbed on Friday and missed the boat yesterday.
Diesel Shoulder - 5lbs (figured out the DBs are 2.5lbs on each side, so 5lbs total)
Bat Wings - 5lbs
Bridges - 5 each position
Deadlift -
135x5
170x5x3, 30-second hold
Got decent lat engagement and technique going here. Speed was good; will focus on this next time since these are basically speed pulls.
Press:
45x8
80x5x3
Also pretty easy. As with Deads, will try to do these as explosive reps while the weights are light. Progress at +2.5 going forward if I can find the microplates (or get more shipped quickly - probably can).
LAPD:
70x8
60x8
50x8x3
This one's harder. My right shoulder's probably worse than it was before, so getting the activation etc. was very problematic. Time to get in earlier (this was right at closing) and get stuff fixed up a bit.
Turkish Get-Up:
20x3*x3
Go asterisks.
First set was distinct, second was just continuous alternation. The second approach probably makes more sense for time management.
Technique's a concern here - I move differently for the right vs. the left.
There's a Gracie school right up from the gym (makes sense, industrial park). That could be interesting on the weekends later on, or...something. Not having a schedule is kind of a pain. Also the whole horses:ass ratio thing; probably best to focus on health and general athleticism and transition into other things more slowly (similar issue for climbing and sailing; moreso climbing).
Sunday, March 20, 2016
Restart Program
I liked the 2015 spring programs (previous iron post) but for now I want to rebuild basic capabilities again first. Probably switch to a 4/week program in a few months to add some variety and make it easier to build in shoulder rehab/prehab work.
Current conception: Alternating days
A:
Squat 5x3 (start 135) - pause final rep for breathing
Bench 5x3 (start 105)
Row 8x3 (start with TRX?)
Curl 8*x3 (start with 10s)
Face Pull 10x3
http://strengtheory.com/implementing-paused-squats/
May do the paused reps towards the end of the workout (on the way out, even). That "50 paused reps" idea could be a fun thing every so often.
B:
Deadlift 5x3 (start 165)
Press 5x3 (start 75)
Pulldown/Pullup 8x3 (start 60)
Face Pull 10x3
Turkish Getup 5*x3
Similar concept with a paused dead right off the floor - much like that ultra-slow dead reps idea for building core strength from Rob ____ or whatever his name was.
Will have to go back and review that old Cressey article about balancing rotation etc. - going to be doing a lot of push-ups on the side and need to keep hammering shoulder health.
Current conception: Alternating days
A:
Squat 5x3 (start 135) - pause final rep for breathing
Bench 5x3 (start 105)
Row 8x3 (start with TRX?)
Curl 8*x3 (start with 10s)
Face Pull 10x3
http://strengtheory.com/implementing-paused-squats/
May do the paused reps towards the end of the workout (on the way out, even). That "50 paused reps" idea could be a fun thing every so often.
B:
Deadlift 5x3 (start 165)
Press 5x3 (start 75)
Pulldown/Pullup 8x3 (start 60)
Face Pull 10x3
Turkish Getup 5*x3
Similar concept with a paused dead right off the floor - much like that ultra-slow dead reps idea for building core strength from Rob ____ or whatever his name was.
Will have to go back and review that old Cressey article about balancing rotation etc. - going to be doing a lot of push-ups on the side and need to keep hammering shoulder health.
3/20/2016 - Dead and Press
Decided on a conventional alternating 3/week scheme for the beginning. Probably throwing in some cardio on off days, likely rowing the day before squats and cycling the day before deads. Or...something.
Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).
Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band
So next time, take the band, grab/take a roller, and do stuff in the right sequence.
Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).
Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.
Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).
Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.
Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.
Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).
Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band
So next time, take the band, grab/take a roller, and do stuff in the right sequence.
Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).
Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.
Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).
Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.
Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.
Tuesday, March 15, 2016
3/15/2016 - Squat
No real warmup - arm circles and some overhead squats
Squat -
95x10
135x5
185x5x3
This was unwholesomely hard. Thinking I'll do a 4-a-week schedule if I start with these weights. May be worth starting out lower since recovery'll be inhibited by work stuff.
Did an extra rep on the last set for a breathing pause.
Hip "crunching" and all that jazz from the dysfunction I picked up last summer; will gradually resolve (possibly with PT help).
Pull-Ups -
3, 2, 1
Didn't get full range, but not too bad considering I haven't done them in almost a year.
TRX Row -
3x10
Focus on scap retraction.
Squat -
95x10
135x5
185x5x3
This was unwholesomely hard. Thinking I'll do a 4-a-week schedule if I start with these weights. May be worth starting out lower since recovery'll be inhibited by work stuff.
Did an extra rep on the last set for a breathing pause.
Hip "crunching" and all that jazz from the dysfunction I picked up last summer; will gradually resolve (possibly with PT help).
Pull-Ups -
3, 2, 1
Didn't get full range, but not too bad considering I haven't done them in almost a year.
TRX Row -
3x10
Focus on scap retraction.
Sunday, April 5, 2015
Revised Program
After yesterday's exhaustion session, it seems kind of superfluous to go through the effort of setting up to row (at least for now). Oly's a lot of fun, suitable for a ton of volume, and a huge cardio hit with short rest periods.
Press (Saturday)
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Squat (Sunday)
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab
Oly (Monday)
Snatch High Pull 2*5
Hang Snatch 2*5
Clean and Jerk
Rehab
Bench (Tuesday)
Bench 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Deadlift (Wednesday)
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5
Rehab
Oly (Thursday)
Full Snatch 2*5
Clean High Pulls
Hang Clean
Rehab
Pulldowns can go back into the lower body days once time permits (similar story with some kind of extra work on the upper days). For now it's about shrinking time down.
Press (Saturday)
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Squat (Sunday)
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab
Oly (Monday)
Snatch High Pull 2*5
Hang Snatch 2*5
Clean and Jerk
Rehab
Bench (Tuesday)
Bench 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Deadlift (Wednesday)
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5
Rehab
Oly (Thursday)
Full Snatch 2*5
Clean High Pulls
Hang Clean
Rehab
Pulldowns can go back into the lower body days once time permits (similar story with some kind of extra work on the upper days). For now it's about shrinking time down.
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