Monthly Archives: August 2014

We don’t get stronger in training, we get stronger in recovery.”

-Josh Thigpen, 3x WSM Competitor and author of Cube for Strongman

Everyone knows rest is important. In the midst of this three day holiday weekend, founded on the idea that the workforce needs to rest sometimes, this topic seems particularly poignant. Tips for recovery in the strength game are as wide and varied as home remedies for rashes: there is tons of stuff that is outright false and made up. RICE is no longer the optimal acronym for recovery, ice is barely supported by the research now, and just resting isn’t enough anymore. My hope is to shed a little light on the topic, use a little bit of science, and hopefully give you as the reader/lifter what you need to maximize recovery and accelerate gains.

Passive vs Active

First, I’d like to go ahead and make a distinction between different recovery methods. By my own definition, passive recovery methods are things like simple rest/decreased activity, ice baths, contrast showers, etc; active recovery involves a bit more movement and activity to accomplish similar results. Some define active recovery more along the lines of a workout of lower intensity compared to typical workouts. From my viewpoint, I prefer active recovery in the sense of more functionally active leisure activity. This could mean, sled drags, walking, swimming, or any number of activities that do not involved your particular sport of choice. We’ll go into the how and why here in a second, but first, think about what you’re doing on the days you aren’t in the gym. Seriously. Are you sitting around on the couch watching movies, or is walking the most strenuous activity you’ll experience that day? This will be important for a number of reasons, which I’ll explain.

Work Hard, Play Hard

The powerlifters here at NBS just started a new phase of training, many of the strong(wo)man competitors are gearing up for fall shows, and everyone is getting a little beat up. It happens. We train hard, make gains, and train harder to (in theory) make more gains. Eventually that train stops though, and we begin to out train our capacity to recover. In essence, you have a sink to symbolize the amount of training your body could handle. The size of the drain is your work capacity, and the water inside is all the training you’re doing. If the drain doesn’t adjust in size, there’s only so much you can do before the sink overflows. Recovery methods can serve as an overflow valve, preventing over training and allowing you to keep making progress if done alongside properly programmed training and nutrition.

As all these little aches and pains start to add up, we start looking for reasons to fix it. Not enough calories, mobility sucks, etc, when in reality the problem may simply be we aren’t recovering appropriately. Life gets in the way sometimes, sleep cycles aren’t always perfect, and we have to find a way to supplement our recovery in other avenues. That’s where the idea of active recovery comes into play. There are three primary reasons why I like to prescribe active recovery and limit bracing alternatives for smaller injuries/aches:

 Active recovery may help you recover quicker and reduce soreness from the previous workout.
 Depending on your goals and how you go about it, active recovery could also let you burn some calories and work on training technique.
 And finally active recovery may serve some important psychological benefits not the least of which is that many people simply feel better when they exercise daily; movement is known to be able to elevate mood among other things.
http://suppversity.blogspot.com/2013/11/resting-done-right-passive-rest-or.html

Game Plan for Getting Right

The following are the techniques I personally use and recommend for anyone looking to speed recovery along. I’ve used these successfully on a variety of athletes, including on myself when my primary sport was distance running and now currently for strongman. The methods have been refined somewhat but they work, especially in conjunction with appropriate nutrition, periworkout intake, and training.

1) Contrast Showers – immediately postworkout. 2 to 1 ratio of hot to cold. As many rounds as it takes until you run out of time or start feeling invigorated again. It usually takes me 4-5 rounds of 1 minute as hot as I can tolerate, followed by 30 seconds of as cold as I can tolerate. Always end on a cold round.

2) Foam Rolling – morning after. I know, I wrote the article on avoiding foam rolling. But here’s where it is useful. Hit your muscle groups most trashed from the previous workout about 10-20 passes before you head off to work. Get some fresh blood and nutrition into the tissues.

3) Take A Walk – evening after. Here’s where I let people pick their poison a bit. Spend 20-30 minutes walking at a brisk pace outside. Work up a bit of a sweat. Alternatively, try some lighter sled drags, or if you have to be in the gym, go through some lighter accessory work to bring blood into the area. Make sure and eat beforehand. Some studies are showing it positively affects nutrient partitioning if you do.

And that’s it. It seems simple, because it is. But I promise you’ll be surprised at what all this can do for recovery. If you’re taking the time to supply your body with good sources of fat, carbohydrate, and protein, should you not also do everything you can to make sure all that wonderful fuel makes it to the tissue that needs it?

That’s what I thought. Until next time, stay strong, train hard.

John Taylor Weglicki, PT, DPT

Today was by far the hardest and worst training day I have ever experienced. We were to do 7 second eccentrics which ended up being more like 4-5 seconds on squats, I just could hold it. I also failed by not being strong enough to hold the weight in the front rack position, so I punked out and resorted to using the squat harness. My goal is to do this with straps in front rack position for all sets!!!

Super set
A1: Front Squat 4×4 @ 310
A2: Football Bar: 4×4 @250

Circuit: 2×10
Standing Calf Raises Laying Leg Curls
Goblet Split Squats Weighted Pushups
Weighted Blast Strap Rows
Reverse Russian Twists GHR BW Hyper

1 mile run
http://youtu.be/BR5S9sw8ZKg

Today’s training was pretty strong. The only discomfort I ran into was during the reactive medball throws. This explosive movement aggravates my triceps.

A1: Close Grip Bench: 4×1 @320
A2: Reactive Med Ball Pass 4×3 @12

A1: Standing Barbell Press 3×1 @195 A2: Explosive Pushup: 3×3

Circuit: 3×6
Bent Rows
DB Skullies
Neutral Pull-ups
Seated Kettlebell Press

http://youtu.be/GyBbmiQg2mQ

The team was introduced to the concept of strength speed today weather they realized it or not. We were using about 78% of our max (which was set last week) and we needed to move it as fast as possible. Our team stats shows the majority of us are really slow, this showed today for many people. I faired pretty well and moved my squats faster than they felt. Deadlift was a little hectic as the calculations initially were way to high.

Super Set’s
A1: 470x4x1
A2: box jumpsx4x3

A1: Rack Pulls: 535x3x1
A2: Leg Press Throws: 230x3x3

Circuit:
A1: GHR (weighted): 30x3x6
A2: Wide Stance RDL: 185x3x6
A3: Long Strap Rev. Hyp.: 190x3x6
A4: Landmines: 75x3x6

Long day today. Finally for tags for my car this morning but got slapped with sales tax (bye $1300). Bummer. Then was slammed at work so that typically makes for a tougher session at night. Went in, got my mind right, and trashed myself pretty good.

If you haven’t read Triphasic training by Cal Dietz, you should. Homie makes some solid points and has had interesting results, especially in the department of rate of force development. Speed kills, so if I can get faster, I’ll bring a much meaner package to the next big meet I attend. I’m looking at you, Refuge Classic 2015.

Anyways, adding in some of the stuff from Dietz’s work on days/lifts where it can do the most damage. It’s not a perfect copy and strays somewhat from the original, but I am going to ride it out and see what happens. If progress is minimal, we will adjust and make it work better.

Anyways, here’s what went down today.

Sled Drag

2 forward 2 backward x65′ with 90lb

SSB Squat, 5 second eccentric

Bar x8
155×3
205×3
245×2
265x4x6. Things were ugly by the last one.

Snatch Grip RDLs

135x3x8. These hit a lot of weak points for me. Keeper.

GHR

3×10

Plank Protocol

10×10 second holds with slight flexion of trunk. Whole new ball game folks. Holy crap. Oww.

Done.

Get to press heavy on Thursday and then events on Saturday to kick off the holiday weekend. Should be fun before a deload and then Memphis Strongest Man is here.

The Triphasic Training style was implemented tonight. This training is going to majorly benefit the slow lifters on the team, but I am very curious to see how it affects myself as I posses some explosive ability.

A1: Wide Stance Cambered Bar Parallel Box Squat: 3×2 @ 495 w/ 5 Sec. Eccentric
A2: Bulgarian Split Jump 3×3

A1: Split Squat 3×3 @ 225 w/ 5 Sec. Eccentric
A2: DB Jump Squat: 3×3 @ 40lbs

A1: Single Leg Laying Band Curls: 3×8 3 sec Hold
A2: Single leg 45Deg. Hyp.: 3×8 @ BW
A3: Weighte Glute Bridge: 3×8 @ 135
A4: Weighted Planks Contract / relax: 10x10sec. relax 5 sec. w/ 45lb plate

http://youtu.be/poO51c2Cjps

Saturday was a bit of a shit show. Not going to lie. I spent most of the morning with NBS’s own David and Christian helping out one of our fellow trainers with an obstacle course benefitting the ANGEL program at one of the local schools here. For those not in the know, the ANGEL program helps provide autistic children with year round, intensive instruction to facilitate their learning. And as someone who works with autistic children at the local children’s hospital, I can safely say they’re a population often underserved and misunderstood. We had a lot of fun helping out and hanging with the kids, except for the fact that it’s hotter than the sun in Memphis right now.

Rolled on into the gym after working the course and got in around 1030 or so as the Llama Bears were finishing up. Hated having to miss the crew, but it happens. Got psyched up as best I could to get rolling and here’s what went down.

 

Keg Loads over 48″

200×3

220×3

250×3

220×3

 

Farmers, Keg, Duck Walk Medley for Speed

200/220/300 in 38 seconds.

200/220/300 in 42 seconds. Damn.

 

Attempted to go outside and do yoke and ended up burning myself on the friggin yoke. Yes, burning. It was that damn hot. Decided to close up shop there and live to fight another day. I’ve got this coming week of training to knock out and then deload a bit for Memphis’ Strongest Man. Should end up being a stout lightweight class if everyone who has verbally committed shows up to compete. I’ll be interested to see where I stand before I get serious this offseason about getting my deadlift right and getting stronger.

Back Tuesday for more fun. RE Lower should be gnarly.

It has been 35 years since I dealt with Exam Week – UTK 1979. I know that was long before most of you young pups were a sparkle in your daddy’s eye. Last week we tested on some variations of squats, bench, dead lift and press.
This test reminded me of things I wish I had done differently in college:
1) I had prepared earlier and more,
2) taken the test more seriously,
3) put more effort into the test itself
4) I had not rushed through it
5) learned more from evaluating the results of the test
6) worked harder next time

We are starting a new set tomorrow and hopefully my next Exam Week will get me on the dean’s list…..

Last testing day I only got front squats in because I miss communicated with a client so I skipped Football bar and just estimated.

Bar x 2 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
225 x 3
275 x 3
315 x 3
365 x dump
365 x 4 estimated

http://youtu.be/-ugGBDpHqBs

We lost the box today and I tried to beat my teammate Jim on the EliteFTS SS YOKE Bar, Unfortunately he won. 420 felt heavier than I anticipated. I told my spotters 3 was the goal, but after feeling the weight I decided I need to rep 420 for my mini max. The pause at rep three threw my moment a little but still got it.
Second mini max was in close grip bench which I did very well since it is my first time benching since the SPF Nationals meet.

EliteFTS SS Yoke Bar:
Bar x 2 x 5
150 x 5
240 x 3
330 x 3
380 x 3
420 x 5 (estimated 7 total)

Close Grip Bench
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 (estimated 4)

Oh Strict Press
Bar x 5
95 x 5
135 x 3
185 x 5
First rep was interesting but figured it out.

http://youtu.be/pVFEaW-KkzY

Laying YTWI, 3×10 each direction, no weight

Bamboo Bar Bench 10’s each side on doubled mini bands 3×20

Elbows out DB extensions 3×8 (40)

A1: Paused chest supported rows 3×8
60
A2: lacrosse ball wall stability work 3×20 sec

7 second eccentric straight bar pullovers
110

Side laying shoulder stability

Not a bad one overall again. I think the cube type layout really works well for my recovery rate. I can go hard each session without compromising my ability to recover. In reality, that’s really what all this is about. Can’t ever get better if you don’t recover. That said, I’m having difficulty reaching my face after tonight. Good stuff. Eccentrics on overhead presses are absolutely brutal for anyone that needs a particular way to hate themselves. I highly recommend it. Here’s what went down.

Axle Clean and Press

Axle x8
115×3
155×3
185×4(1+6) one clean with 6 presses. 5 second eccentric on each.

DB bench

70×10
80×10
90×5 lost groove. Meh.

Then I tried some of the triphasic stuff. Super setting DB oscillations with explosive band extensions. Felt a little weird, but my right elbow kinda hates me anyways.

3 Rounds

DB Oscillation (3+1 extension) x3

With

Micro Mini Extensions x8

Face Pull

90x3x15.

Done.

Tired and sore from the DE day still. Made cleaning the axle a nightmare but we survived. Back Saturday for events and more fun.

So this one was a bit of a surprise. Went in expecting this one to not be so terrible. But then it ended up kicking my ass. Dunno if it was the heat or what, but it was brutal. Hamstring were cramping as I set up from about the 9th set on. So of course I did twelve sets, because quitting is for the weak. Still sore days later. Here’s what went down.

Wide Stance Box Squats

135×3
185×2

Add 90lbs in chain.

135×2
185×2
205x12x2.

Snatch Grip RDL

135x3x6

GHR

BWx2x8 then crampzilla

Spread Eagle Sit-ups

+25x2x10

Done

Ow.

Another good one in the books. Was already beat from events Saturday, but it’s important that I keep hitting my back to make it stronger. Strong back = strongman. So I’ve got that working for me.

Nothing fancy though. Here’s what went down.

Neutral grip Pulldowns

80×10
120×10
140x3x10

Seated Cable Rows with a Rope Attachment

120x4x8

BB Shrugs

225x2x25

Fat Bar Curls

75×10
95x3x8

Supine GHR Hollow Holds

3x5x5 second holds. Ow.

Done.

so today I got to do a couple of my favorite movements. Box Squatting and deadlifting, unfortunately deadlifting was done in my opposite stance so it destroyed me. My teammates took time out of their days to help “run” me as I was in need of spotters. David was able to give me some “cues” aka grocery list of what I was doing wrong, especially during deadliest.

Some cues for me to work on during deadlifting:
– slack out of bar
– do not RDL the weight
– set back (will happen if and when I take slack out).

I am a whiny bish having to swap back to conventional.

all in all I had a good training session

– Cambered bar Box squats FEMUR parallel
* Bar – 75 – 150 – 200 – 240 – 330 – 420 – 515×3 (had 2-3 more in me estimated as 515×6)
– Neutral DB Press
* 20 – 40 – 60 – 80 – 100 – 120’sx5 (that was it, estimated 120×5)
– Deadlifts (conventional) blah
* 135 – 225 – 315 – 405 – 495×3 (had 2-3 more in me estimated 495×5)
– KB Activation squats
* these are now one of my new favorite exercises. I have to run through my checklist prior to squatting and then re-check in the hole of my squat for everything again. I CANNOT stress this enough because at meets many people go into auto pilot, the only changes you will make is if something feels off. Exercises like these will get you in tune with how your body moves and how it should feel.

Heavy events is either the best or the most humbling experience of the week. This last Saturday was one of those best days. Everything moved well and felt good. I even was able to make a fast run with some thicker farmers handles and have it feel relatively easy. That’s always exciting.

Video won’t upload to youtube for some reason so I will attach it in the Facebook post. Here’s what went down though:

Yoke Walk

380×60′
490×60′
600×60′
700×60′
750×50′

Farmers

250×60′

Keg Loads over 54″

150, 200, 220 in 18.4 seconds

200, 220, 250 in 24.3 seconds

Car Deadlift

Nissan Versa x11 reps. Got gassed. Sad.

Done

Felt pretty good about most of this. Struggled with the car a bit but that’s always an issue when relearning how to car deadlift. It will improve though. And that’s what matters.

Its party week in my programming.  Got under some heavier weights than I am used to, and was pretty scared going into it.  Unfortunately today I backtracked to relying on a goodmorning to push through things.  I am not really sure why, and it could be that my first throught when I unracked was, “Holy shit this is heavy” and it kinda messed with my focus.  Etched out 285×4, maybe leaving 1 or 2 in the tank but knew my back wasnt set.  Christian confirmed.

Another thing I am a little afraid of is that I am kinda just getting good at rep work.  I am going to change my training a bit to include more singles, doubles, triples but I am not exactly sure how just yet. Stay posted. 🙂

Squats

warm up somexsome

225×5

255×3

285×4

Front squats ( i realize josh films my big ass from the ground here…agh.)

135×8

155x3x8

165×8

SSB Squats (assuming bar is 65)

bar x 8

115×8

155×8

165x2x8

 

So I’m in the big city and this place is fucking awesome. So much culture and diversity! But so damn expensive and to many damn cross fit boxes. I found South Brooklyn Barbell Club which were a USAPL affiliate. Gym was nice but the owner was the typical uptight USAPL groupie and I don’t think he has seen anyone squat over 420 in awhile lol. Anyway I am jumping into the NBS meet so I am starting “the gym prep” that the rest of the powerlifting team is on. Today was max testing day, this required us to do a 3-5 rep max BUT stop with one rep left in the tank.
Split between the new gym, NO MUSIC, no spot, and bad eating I was not on my a game. I hit 455 for 3 and my third rep was slow, I decided to call it there cause I did not trust the spotters abilities. Sent video to coach am he though I was good for 2 more which estimates 455×5. Our estimation calculations will have my max set at 530lbs. This was also my first time under a barbell since SOF Nationals, that seemed like forever!!!

Squats
Bar x5
95×5
135×5
185×5
225×5
275×5
315×3
365×3
405×3
455×3 had 2-3 more

Squat max 530

Step ups:
3×12 @ 55lbs

http://youtu.be/FUS9iidbFvA

A1: 2 sec Pause Bench, 6×4 (315)
A2: Speed Bench 52.5% w/bands x2 (205+doubled minis)

B1: Elbows Out Extensions oscillatory disadvantage 4×4×2 (30)
B1: Standing elbows out explosive elbow band extensions 4×8 (monster)

C1: Paused Chest supported rows 3×8
C2: External band isometric hold 7 sec x3 (mini)

D1: 7 sec concentric straight bar pullovers 3×4
D2: Standing Banded Scap slides 3×10

Box Squats 52.5%(450)+average band
10×1

Deadlifts 52.5%(405)+light bands
8×1

Power Goodmornings 6×4
200

Reverse Hypers 4×8
2 plates each side

Grippers max reps
Left
250×0
200×4
150×13
Right
250×0
200×5
150×18

On August 9, 2014 / David’s Training Log / Leave a comment

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Confession:  today, three weeks out from Memphis Strongest Man, I did a crossfit competition. I realize how potentially this was not a good idea.  In fact, in light of some weird numbness in my hands, I was fairly certain I wasnt going to do it.  I was going to go, spectate, explain my stance and let that be that.  In route to the event, I stopped and got some trail mix….and some ice cream.  Eating ice cream for breakfast + no evening gym hours = Gunshow is doing a crossfit comp.

Also, this really was for a good cause.  Dylan is a great guy who has been given a really rough go the last few months.  As someone who has been on the receiving end of charitable efforts, this is the sort of thing I would hate to not be able to do.  I babied a few exercises that might give me some problems in the ole shoulders/hands and came out uninjured.  If this means I totally bomb at my Memphis meet in three weeks (which is HIGHLY doubt), then so be it.

First event was a Pullup/Overhead Press event.  Overhead weight was cake so I wasnt too worried there, and I just kept it cool on the pullups and did one at a time.  Finished just before the time cap.

Second event was a snatch/overhead squat complex ladder.  At one point, I had a really great Oly friend that gave me some pointers.  Those seem to have been archived somewhere in my brain as I muscle snatched every.single.rep.  (SORRY NATE!)  That being said, I muscle snatched/overhead squatted 135lb pretty easily and got pretty far in the ladder, only leaving one weight untouched.

third event was kind of atrocious.

30 wall ball

25 Kettlebell swings

20 ring dips (the death of me)

15 front squats (my saving grace)

10 burpee box overs

15 front squats

20 ring dips

25 KBS

30 wall ball.

this had a 15 minute cap on it.  I did not make it back to the front squats, but not very many did. The ring dips took the life out of me.

Ended up taking second, which was pretty cool!  Met a  lot of cool people, and surely burned off that fateful ice cream. 🙂

I will be back on my regular programming next workout!

Well, I’m decidedly not as explosive as I thought I was. Luckily , that’s trainable. First time doing any kind of explosive work in some time, so hopefully it will carry over to a bit more responsiveness from the old nervous system. I’ll have video up on youtube later. Anyways, here’s what went down:

Warmups

Axle Bench

Axle x10
95×5
115×3

Add 60# of chain

135+60 x9x3

Strict Press

95×10
135x2x10
135×7 Lolol

Band Pushdowns

4×10 exploding each rep

Prone Scap Rows

60x4x10

Done

Will be back in the gym for heavy events Saturday. I’m excited. Trying to get better and faster every day.

Last two days of training…

Squats went down like this

195×3

245×3

270×5

Kept feeling myself pull a lot to one side and my hips felt pretty horrible.  Either way, really pleased to see my form turning around.  David and Christian have done a really good job getting through my thick skull about not goodmorning-ing all the time.  Its getting better.

Followed with some GHDs/Lunges/Leg extension/Ham curls/ and backwards sled drags.

 

Bench went down like this:

115×3

135×3

140×11

then did some overhead dumbbell press/dips/pullups/rear delt flys/ tricep extensions/ and prowler work.

Bench x1
45
95
135
185
225
275
315
Shirt 405 4 board
455 3 board
495 3 board
525 2 board
550 1 board miss

3 board bench with chains 6×2
225+80
275+80
315+80
335+80 6×2 (2 min break)

JM Press 6×4
145 (1 min break)

http://youtu.be/OMa0zVIrNq0

ME Squats x1 w/chains
60
150
240
290
330
380
Briefs 420
470
510
560
Suit straps down 600
650
Straps up 690
740
770

Pin Pulls x1
135
225
315
405
Suit on straps down
495
585
Straps up
635
655
675

http://youtu.be/aKKUhMIUrSI

This off season was a little different because I really wanted to compete twice this year. I did not get to work fully on cardiovascular endurance as I wanted but I got In 2 weeks of muscular endurance which killed me. This allowed me to recover much easier than what I was used to. I also got a full physical during this off season making sure I am healthy and ready to push it again. Doctor was pleased with results. No tricep pain from high volume and I am staying on top of shoulder work through massages (Massages By Yvonna) which are painful but THE SHIIIIIT, band work, and chiropractic care.

First week back with any moderate amount if weight.

-Laying Ham. Curls (single leg) 3x failure: 40lbs
-wide hack squat 6×6: 6 plates
-reverse Hyper 3×15: 140
-banded X walks 20 yards x2: Red
-Glute Bridges: 100
– plank series 10x10sec contractions 3x

http://youtu.be/IgQ3UABy_Zo

Finally back moving somewhat serious weights again. Feelsgoodbro.jpeg. Working on turning deadlift into something I love as opposed to merely a lift I despise. That’s going to take a significant amount of work, but I’m willing to try. I’m not going to win any major contests zeroing Deadlifts.

Here’s what went down yesterday:

Warmup

Sled Drags (sumo walk)

70x4x60′

4″ Block Pull

135×5
225×3
275×3
315×3
365×3
405×3
455x3x3

Leg Press, with 2 sec pauses at bottom

405×10
495x3x8

GHR

BW x3x8

Reverse Hyper

90x3x15

McGill Plank Protocol

5/4/3/2/1

DONE.

I overall felt like things were moving better today. Came in stressed from work and tried to turn that to good use. Feeling a little sore this morning but I finally got a good nights sleep so that will help. Interested to follow through with this programming and see where it leads.

Back in on Thursday for more.

A1: 2 sec Pause Bench, 6×4 (310)
A2: Speed Bench 50% w/bands x2 (195+doubled minis)

B1: Elbows Out Extensions oscillatory disadvantage 4×8 (30)
B1: Standing elbows out explosive elbow band extensions 4×8 (mini)

C1: Pauses Chest supported rows 3×8 (55)
C2: External band isometric hold 7 sec x3 (mini)

D1: 7 sec concentric straight bar pullovers 3×4 (100)
D2: Standing Banded Scap slides 3×10

http://youtu.be/axyI5OBv5Ss

Still a bit beat down, but it felt good to be back in the gym moving heavier weights again. Axle clean is a bit sloppy, and my press groove isn’t quite where it needs to be, but the weight is moving. Once I get dialed in, it will get nasty. Here’s what went down:

 

 

Warmup

Med Ball Slams 12 lb x8

 

Axle Clean and Press

115×4

155×3

205×2

245×2

245×2

245×2

245×1 <– stupid triceps

 

Axle Z-Press

85×5

105×5

125×5

145×5

 

Chins

BWx4x8

 

Band Pushdowns

Avg x5x20

 

Band Face Pulls

Avg x20, 15, 15

 

DONE.

 

Messed around with various grips on the bands this date. Trying to smash my triceps from every angle. And seeing as how I’m still sore on Saturday, Goal Accomplished. Anyways, I’m looking forward to kicking off this next round of training to bring the best me to the table in Memphis this September.

Also got some super neat stuff in the pipeline as well, and I’ll make sure to discuss that as it pans out. Until then, I’m going to keep on that grind. Back Tuesday for more fun.

As of the 5th, I was still feeling pretty beat up from the Refuge Show. It was heavy, I made plenty of mistakes, and I was damn sore to prove it. This workout was more to get back in and get blood moving so I can get after it training for the Memphis contest in September. Nothing amazing today, but it was good.

Warmup

 

Sled Pulls

90# x6 runs of 70′

 

GHR

BW x5x10

 

Alternating GHR Situps and Floor Situps

x50 reps

 

Reverse Hypers

85×20

85×15

85×15

 

Face Pulls

80x5x10

 

DONE.

 

Back in to start pressing on Thursday. Will have my meet recap up once I have really thought about my mistakes and what I can do to fix it.

 

Alright! Ive been a little quiet lately, but I am not dead.  I took a little deload and then had a wisdom tooth removed (kinda late in life for those mama jamas).  So in all, i took about a two week deload and got back into the swing of things.  I had a good training week, and am getting great advice from David and Christian on fixing form on eerthing.  I am usually pretty light hearted, but I really appreciate the brain-food these guys give me.

 

Anyway this week highlights included..

bench:135×11

squat: 255×10

deadlift: 275×9

..and plenty more…below are some fun looksies

 

http://youtu.be/wDpuKREiI3w

Bench x1
45
95
135
185
225
275
315
Shirt 405 4 board
455 3 board
495 3 board
545 2 board
565 2 board miss

3 board bench with chains 6×2
225+80
275+80
315+80 6×2, 2 min break

JM Press 6×4
135

http://youtu.be/saPkr_fd_mw

Friday, August 8 – Back & Shoulders

http://youtu.be/4CRiIiuNcmc

A1: Pronated Laying T’s 3×10 -WU 5, work 7 DB

A2: Supinated Laying T’s 3×10-WU 5, work 7 DB

A3: Neutral Laying T’s 3xMax-WU 5, work 7 DB

Wall Slides 100 total 50,25,25 (looks so easy but is SO hard- thanks for the assist)

Side Laying DB External Rotation 3×10 5 DB

Overhead Rope Tricep Extensions 3×15 40 Lb

Round Back 45 Degree Hypers

Box Squats 50%(425)+average band
10×1

Deadlifts 50%(340)+double mini bands
8×1

Power Goodmornings 6×4
200

Reverse Hypers 4×8
2 plates each side

Grippers max reps
Left
250×0
200×4
150×13

Right
250×0
200×5
150×18

http://youtu.be/vExLjdjUsqc

ME Squats x1 w/chains
60
150
240
290
330
380
Briefs 420
470
510
560
Suit straps down 600
650
690
720+80 chains miss
720+80 chains x1

Pin pulls mid shin x1
135
225
315
405
Suit straps down 495
585
635

http://youtu.be/39FPkUxyhrI

Thursday, July 31

Glute Ham Raises 3×1 min- Big struggle! Maybe use band next time

Step Ups 3×10- w/ barbell – 60 backed down to 55, unstab

45 Degree Hypers with barbell 3×12 -45 bar

Seated Band Abductions 100 total -pink band

Single Leg Glute Bridge w/5 sec hold 3×10

Planks 10 sec until fail – Jeff beat me by 2

Friday, August 1

A1: Pronated Laying T’s 3×10. -WU 2.5, work 5 lb DB

A2: Supinated Laying T’s 3×10- WU 2.5, work 5 lb DB

A3: Neutral Laying T’s 3xMax -WU 2.5, work 5 lb DB

Wall Slides 100 total – this is harder than you might think

Side Laying DB External Rotation 3×10 -5 lb DB

Overhead Rope Tricep Extensions 3×15 -WU 30,work 40

Round Back 45 Degree Hypers 100- 4x 25

Squats 8×2 @60%+chains (510+80 chains)
Deadlifts 6×1 @60%+chains (405+60 chains)
Reverse Hypers 3×15 (180)
TyPlate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 7, right hand failed on set 9)

http://youtu.be/VkaF1RxGFf0