September 24, 2011

September 24, 2011 How I'm Eating

Just a quick update, this is how I'm currently eating, it's pretty much the same as the last time.  Occasionally before I go sprinting I'll have a banana for some quick digesting carbs to fuel the session.  Other than that this is my template for how I eat Sunday-Friday, with Fat Kid Saturday being a day to eat whatever the hell I feel like.

September 23, 2011 First 500 lbs. deadlift!

  • Deadlift: 405*1 420*1 430*1 405*1 405*1 
  • Trap-Bar Deadlift: 315*3 405*3 455*1 495*1 515*1 NEW PR!!
  • Pullups: 12
  • BB Curls: 95*7 95*5 95*5 95*7

WHARGARBL.  Wasn't really feeling great on the regular deadlifting, and one of the trainers bought a trap-bar to replace the previous one that was taken home by its owner.  Anyway, he told me to go ahead and try it out, so I did.  I forgot how much I enjoy trap-bar lifting.  Easier to keep your form, especially the middle back and neutral spine.  I may lead off with them next week and see if I can get 550.   Did some curls cause a buddy was doing them and I haven't curled in 2 years.   This morning my biceps aren't even even vaguely sore.  I like doing some direct arm work every year or so just to test out of it still has no effect on me.  Confirmed.

September 22, 2011 Upper

  • Incline Bench / Neutral-Grip Pullup S.S.: 225*8/65*3 225*6/65*3 225*7/65*3
  • Standing Press: 135*4 155*2
  • Rope Pullups: 7, 7
  • KB Plank Drags: 28kg*1

Good times!  Was exhausted by the time it was time to do some standing pressing.  Rope pullups went well, really helping my grip. I'll also note that the lacrosse ball is working well for myofascial release.

September 21, 2011 Conditioning

  • over-box series/push-up plank S.S. 10/1:00 10/1:00 10/1:00 10/1:00 10/1:00
  • Ab-Wheel: 10

Quick session here, didn't have time to go sprinting; I went to the Sox game this evening so I couldn't spend a lot of time on the workout.  Oddly my middle back is always sore after this workout.

September 20, 2011

  • Front Squats: 225*2 245*2 265*2 275*1
  • BB Squats: 300*2 315*1
  • Snatches: 95*3 135*3 135*3 145*X 145*X 145*1
  • Pistol Squats: 3, 3

Tried what I did last week, with front squats first, didn't get the same pop on regular squats afterward, I'll try it one more time.  Either way it's fun to put a different exercise first here.  Still working on snatches, missed 145 a bunch and just kept trying until I hit it.  Also put in pistol squats, definitely going to keep up with them, I feel like it forces my hips to loosen up some. 

September 19, 2011

September 19, 2011 Upper

  • BB Flat: 255*8 250*8 245*7
  • Pullups: 70*2 70*1 55*5 55*4
  • Push Press: 160*4 185*4 200*3
  • 1.5 Pullups: 7, 5
Felt flat here, nothing special really.  Dropped weight on last 2 sets of pullups so I could put some more reps in.  1.5 Pullups were fun.

September 18, 2011 Conditioning

  • 7KG KB Slams: 70, 50
  • 36.5" Plyo Box Jumps: 18
  • 36.5" seated Plyo Box Jumps: 18
  • Paloffs: 50*3
  • Bear Crawls: 10m, 10m
  • Lateral Crabwalk: 10m, 10m
  • Ab Wheel: 10, 10
So I survived my birthday; been drinking a ton this weekend and being a bit loose with my diet.  I only turn 30 once.   Dad came up yesterday and took me to lunch.  Good times.  Took this past Friday off  and just went birdwatching and relaxed, I deloaded last friday for that deadlift day but my lower back still feels tired.  This session went well.  Tried bear crawls, and also crabwalks.  Honestly not sure I felt them like you're supposed to.  They felt pretty easy to me.  Maybe my core is just getting strong. 

September 15, 2011

September 15, 2011 BIIIIIRTHDAY Upper Body

  • Pullups: 14, 11, 9, 8, 8

Was pressed for time since I'm going out with friends after this.  So I'm in my 20s until 10:42PM.  NOT good times.   :( :( :(   Such is life. 

September 14, 2011 Sprinting

  • 100m Sprints: 12

Just for fun, wanted to see what 12 100s was like. I think I prefer a 300, a couple 200s, and then a few 100s.  I get just as winded, but the net effect is greater. 

September 13, 2011

September 13, 2011 Lower

  • BB Front Squats: 225*2 245*2 265*1 280*1 Tied PR 295*1 NEW PR!! 300*1 NEW PR!!
  • BB Squats: 275*1 300*1 315*1 330*1 345*1
  • Snatches: 95*3 95*3 115*3 135*2 135*3 135*1
  • Pullups: 12, 5
WOW.  Even as I'm finishing up this cut I'm still breaking personal records. VERY happy with how this has gone.  I think the core strength increase over the last two months is the biggest factor here with the front squats, it lets me stay upright easier.  Interestingly, I found the regular squatting afterward to be MUCH easier.  I think because I have a tendency to let my quads do a lot of the lifting in my back squat.  But by hammering them with those front squats first it forced my hamstrings & ass to take over and since they're stronger than the quads the movement was easier.  

I'm also trying out snatches again, I'm trying to work some more power movements in.  Worked out pretty well, I'm focusing on keeping my form good, but I need to refine my foot planting a bit better, I keep ending up with my feet VERY wide at the end. Not sure why. Anyone have some input?  

September 12, 2011 New Picture

Not incredibly different from the previous shot except for that I apparently have an extra couple abs above what I thought were my top two previously.   Good times!

September 12, 2011 Upper

  • BB Flat: 255*8 250*7 240*7 - Hit Post :(
  • Pullups: 70*2 70*2 70*2
  • Push Press: 160*4 180*4 200*4
  • Rope Pullups: 7, 6
  • KB Suitcase Carry: 28kg*1

Good session, hit the dang post on the 3rd rep of 240, still got 4 more after that. Would've easily had 8 or 9.  Pullups are going well, I need to start bringing chalk.  Going to work in more carries from here on out.  It's weird, as my abdominal & lower back muscles become stronger I can actually feel them when I sit relaxed, or walk around.  It's like having a scaffolding holding my upper body up.   Also, my lacrosse ball came, so I can do a lot more precise myofascial release. 

September 11, 2011

September 11, 2011 Conditioning

  • 28kg double-banded kb swings: 30, 30
  • 7kg mb slams: 60, 40
  • 30" seated box jumps: 30
  • Plyo Bench Pushups: 7, 5
  • P.U.P.P.: 2:02
  • Shoulder-Touch Planks

nothing exciting here, wanted to hit a lot of different areas for this session so I kept it brief apropos sets of each movement.  

September 9, 2011 Lower

  • BB DL: 405*1 405*1
  • BB Snatch Grip DL: 315*2 315*2
  • Chinups: 10, 10
  • Ab Wheel: 7

I am exhausted after last week with the record pull. Backing off here, just keeping my muscles 'awake' and in the groove. Took the chance to do some snatch grip deads.  Also tried some chins since I haven't done them in aaages.  

September 8, 2011 Upper

  • BB Incline Bench: 245*3 245*3 235*4
  • DB Rows: 105*10 115*7 120*5
  • DB Seated Press: 65*7 75*6 85*5
  • TRX-Elevated Feet Pushups:  20, 15
  • Side Planks: 1

Not too shabby....did some rowing, haven't done much recently.  I've been doing pullups instead, and my back is reacting well, but I want to make sure I don't go completely away from rowing.  Tried pushups with my feet in a TRX, but wasn't too impressed.  If I do pushups I'll go with one hand on a medicine ball.  Side planks too for fun.  The seated press was because all the racks were taken.

September 7, 2011

September 7, 2011 Conditioning

  • Overbox series jumps / Plank S.S:  10/:45 10/:45 10/1:00 10/1:00 10/1:00
  • Rope Slams: 30, 30, 30
  • Ab Wheel: 9.

ooooooooooooooooooooooooooof.  So jump over a short box, as soon as you land jump over the medium box just ahead of it, as soon as you land jump onto the tall box.  Do this 10 times, then immediately do a plank for a minute.  Hard to describe how obliterated I was after doing these.  The jumps were hard enough, then to go right into the plank...for the last 3 supersets I was just bleeding sweat.   I had a puddle under me after the planks.  Did some rope slams to finish up.  Tried the ab wheel....fell flat on my face on the 9th.

September 6, 2011 Lower

  • Squats:300*4 310*2 330*1...really?
  • BB Pin Squats: 225*3 275*1 300*X GOD. F*CKING. DAMNIT.
  • BB Front Squats: 225*1 240*1 260*1
  • Double Mini-Banded Hypers: 15, 15
  • Pullups: BW*12 BW*8

OK, THERE is the effect from the deadlifting on Friday.  Absolute terrible session.  Had no pop, nothing.  Front squats were good.  Decided to do some pullups, at least that went well.  Squats & Pin Squats though had me cursing a blue streak.

September 5, 2011

September 5, 2011 Upper

  • BB Flat Bench: 250*9 250*8 240*9
  • Pullups: 70*2 70*2 70*2
  • Push Press: 155*4 180*4 200*4
  • Neutral Grip Pullups: 12, 10, 8
  • Shoulder-Touch Planks: 10, 10
  • Rope Slams: 30

Getting back to work here, took yesterday off and went to the beach.  Definitely needed that off day.  I'm sore all over from that deadlift PR on Friday. Had a good haddock sandwich in Maine, it was delicious.    Crazy how sore I still am. I wasn't expecting to put up any good numbers this session, my CNS is definitely still fatigued, so to have this good of a workout is very boosting for me.  

September 3, 2011

September 2, 2011 Lower NEW DEADLIFT RECORD!!!

  • BB DL: 405*1 435*1 455*1 475*1 NEW PR!! Holy Crap....
  • Good Mornings: 135*3 185*3 205*3 225*1
  • Batwings: 45*6 45*4
  • Face Pulls: 60*10 70*10
  • Ab Wheel: 10, 6 the title says. I did the first sets and felt like I was pulling pretty easily.  I actually barely rested between the 455 and 475, maybe a minute.  I usually rest like 3-5 minutes between sets of deads.  My form wasn't pristine, but whose is when they're going for a deadlift PR.  It wasn't as bad as I thought it was going to be though, the mid back work I'm doing must be working.  I toyed around with 485...but that was NOT moving.  I think I could've had 480 if I had gone for it after the 455.  Followed with good mornings to finish off destroying my posterior chain.   Rest of workout went well too.  I put some calculations below for perspective, seeing as I set my previous record when I was 231 lbs.  I was actually a bit light this week, at 198.

Previous record:
470 @ 231 lbs. BW (2.03x bodyweight)

New record:
475 @ 198 lbs. (2.4x bodyweight)

Sep 1, 2011 Upper

  • BB Incline: 245*3 245*4 235*4
  • Rope Pullups: 8, 7, 6
  • Overhead Press: 135*5 155*4 165*2
  • Scapular Depressions: 15
  • 1.5 Pullups: 5

Good session, got an extra on the 2nd set of 245.  Added on the press as well.  Good stuff.