February 13, 2013 Conditioning

• Broad Jumps: 7' 6", 7' 8", 8' 1", 7' 10", 7' 11", 7' 10", 8' 0.5", 7' 11"
• Side-Plank Cable Rows: 60*10 80*10
• Viking Quest: 200*0:40 400*1:24 TIED PR 800*3:15

34 minutes

I didn't expect much out of the jumping, as I went in yesterday on the deadlifting.  Still cracked 8 feet a couple times and hung around the high 7s for most of the rest.  Did some side-plank cable rowing, basically get in a side plank, facing a cable machine with the handle set to the bottom, then reach out and row it, while keeping your body perpendicular to the floor.  Hadn't rowed in a while so did some...machine felt weird, the one I usually use had a dead battery, so I used the other.  Had it set to the same difficulty that I always use (10; the most resistance) but it didn't feel as hard, but conversely each pull didn't get me as many meters.  Still, tied my 400m record which I wasn't expecting at all.  Good times! 

January 16, 2013 Conditioning

• Broad Jump: 7' 1", 8' 3", 7' 10", 7' 7", 7' 9.5", 7' 6", 7' 8.5", 7' 9", 7' 9", 7' 8.5"
• Viking Quest: 200*0:36 400*1:28 800*3:21

27 minutes

I'm a bit perplexed as to why the broad jumps haven't been as long as they were the last time I went.  I was off by several inches pretty much the whole time.  Finished with some rowing, went for a PR on the 200, missed by 1 second.  Problem with that is I was then beat for the rest of the row. Not bad overall though.  Good session.  Hopefully weather next week is nicer and I can go sprinting again!

January 2, 2013 Conditioning

• tiny-small-medium overbox jump - broad jump superset: 10
• knee-down mb push 1/2 court sprints: 16*5 per knee
• Viking Quest: 200*0:40 400*1:27 800*3:14

Good session, a couple notes:  

1) My broad jumps were at least 10' each time, had 10' 2" a couple times.  Good stuff.  I want to measure it from a stand-still.  I feel like these are actually short for me.  

2) The knee-down sprints go like this:  Start with one knee down, like you're about to start a sprint. Hold a soft medicine ball.  Instead of just bursting forward to start the sprint, burst forward and simultaneously push the ball (basically two-hand shot-put it) as hard as you can down the court.  

3)  I realized on the concept2 rower I had been using it at a difficulty setting of 10. Apparently around 4 simulates water pretty well. Whoops.  Discovered that after I finished the 400, figured I'd try setting it to 4 for the 800.  It was actually harder, because even though pulling was easier, each pull amounted to less distance traveled. I actually like it better at the highest resistance.  

December 23, 2012 Conditioning

• 24" unilateral plyo box jumps: 10
• 31" plyo box jumps: 15
• 32" plyo box jumps: 5
• Viking Quest: 200*0:38 400*1:30 800*2:58 PR!!

Remeasured the boxes, tall box is 24", which is 3" shorter than I thought.  But small box & med box are 3" taller than I thought, so it balances out.  Since I'm still intimidated by having the small box on the tall box for some reason, I put the tiny box (7") on the tall box, and put plates under the legs of the tall box. Going to add a plate (about 1.5") per week til I'm back where I was.  Hence the 31" jumps, followed by the 32" jumps.   

Someone reading this doesn't understand what it's like to tear 5 seconds off your PR in something.  It sounds like..well...5 seconds to an ordinary person.   It's not.  My previous record was 3:03 and I was gassed after that, I was beat.  So what's 5 seconds quicker? I couldn't even stand up for about a minute. I was sucking big lungfuls of air as fast as I could.  I thought I was going to black out.  I fell off the Concept2 and laid on my side for another few minutes til I could actually move.  Then I dragged myself to the stretching area and started stretching to prevent cramps, then just laid back there for about 10 more minutes.  That's what 5 seconds does.  It took me about 5 hours until I felt like I was getting back to normal. The rest of the day though my metabolism was jacked up. My skin wasn't just warm, it was hot, which feels great when it's 35 degrees out.  

December 16, 2012 Conditioning

• Unilateral Tall Box Jumps: 10, 10
• Plyo Bench Clap Pushups: 5, 6
• 10 lbs. Plate Transfer Planks: 4*1 4*1
• Viking Quest: 200*0:38 400*1:36 800*3:03 NEW PR!!

28 minutes

Getting used to the jumps, I like the tall box better, I land softer.  The plate transfers were a stack of four 10 lbs. plates, hence the 4*1.  I did one transfer per side per set.   Set new record in the 800 on the rowing.  Next up is sub 3:00

December 9, 2012 Conditioning

• Unilateral 27.5" plyo box jumps: 10, 10
• Bench Plyo Clap Pushups: 5, 5
• Viking Quest: 200*0:36 400*1:24 800*3:22
• 28kg kb swings: 30
• wide-stance anti-rotational chop: 50*10

29 minutes

Good stuff, getting the unilateral jumping down.  The first few weeks I realized I was basically doing an explosive leg raise.  This time I tried making sure I was moving my hips back and exploding, with good results.  Definitely felt the difference.  Tied a record on the 400m portion of the rowing.  It's funny I always think I'm way off pace on the 800 since I'm usually toasted, but I'm never more than a few seconds off my PR pace.  Finished with swings & chops. 

December 4, 2012 Lower Body

• Deadlift: 315*3 275*3 415*2
• Hanging Power Snatch: 135*3 140*3
• Hanging Power Cleans: 155*3 175*3 185*2
• Ab-Wheel: 10, 10
• Viking Quest: 200*0:42 400*1:32

45 minutes

Meh...was pretty lethargic here.  Went earlier in the day; I tend to do best working out between 4-6PM, earlier than that and I just don't have the same energy.  Felt like I was moving in slow motion here.  Hanging Power cleans are still improving fortunately, that's one area I feel I've been lagging on.   Didn't do a 3rd set on snatches as I was feeling sleepy, same with the rowing. 

November 25, 2012 Conditioning

• Unilateral Medium Box Jumps: 10, 10
• Battling Rope - Rope Slam S.S.: 30-10
• Kneeling start 1/2 court sprints: 5 per leg
• Viking Quest: 200*0:39 400*1:27 800*3:41

30 minutes

The unilateral jumps are particularly taxing, may move up to the large box next time.  Good session, was tired by the end of it; my legs are still dead from that workout on Friday. 

November 18, 2012 Conditioning

• Unilateral Plyo Box Jumps: 16.75" (medium box)*10 16.75"*10
• Kneeling start 1/2 court sprints: 5 per leg
• Viking Quest: 200*0:42 400*1:27 800*3:10 NEW PR!
• 28kg kb swings: 30

Good session, mixed it up a little after seeing this video on Joe Defranco's youtube:

absolutely unreal. I wish my gym had those soft boxes, I'd attempt much higher box jumps.  All we have are those metal frames you see to the side in these videos. Good for gashing open shins if you miss your jump..so I decided to try these for the first time after watching that video. I need to work on my landings.  My foot tends to land towards the center of my body, which I guess is a natural motion, but it's not healthy; my knee is still under the my hip, but my foot lands several inches inside of that line, putting stress on several ligaments. Will try to work that out.   Also, you land much harder on these on account of only having one foot absorbing the landing.  Here's a video of my first ever attempts at these:

Next I decided to mix it up some; since I like doing sprinting decided to add in some sprints, but only half court ones, maybe 10 yards, starting with one knee on the ground. I'm definitely faster inside on a basketball court than on a track, but I guess everyone is.  Felt good.  Chopped a second off my 800 meter time in the row, and then went back to kettlebell swings.  Going to start adding those in for conditioning at the end of workouts, they're a great way to finish things.  

November 13, 2012 Lower

• Deadlift: 315*3 355*3 385*3
• Hanging Power Cleans: 135*3 155*3 175*3 185*1
• DB Bulgarian Split Squats: 35*10 35*10
• Wide-Stance Anti-Rotational Chop: 60*10 70*10
• Viking Quest: 200*0:39 400*1:24 800*3:26

45 minutes

Good session; as previously noted I'm not going to keep hammering at 95%+ of my 1RM each week on deadlifts, and instead build up gradually.   This coming week I'll probably do a high set of 405 or so.  I really feel like I'm getting them a lot smoother now; it used to be I broke off the floor, and then I'd straighten up my back slightly ahead of my hips lifting and coming forward. Now it's all one motion.  It's easier actually that way.  Still not really throwing up bigger weigh on the power cleans. Not sure why. Hit 225 at the end of my last bulk, and then dropped back to focus on form, since then I can't get past 185 to save my life. Not sure why.  I'll look into it this coming week. 

November 6, 2012 Lower Body

• Deadlifts: 315*3 345*3 365*3
• Hanging Power Cleans: 135*3 155*3 175*3 185*1
• DB Bulgarian Split Squats: 25*10 30*10
• TRX Strap Fallouts: 5, 5
• Viking Quest: 200*0:35 NEW PR!! 400*1:24 800*3:24

44 minutes

So as I noted, I'm timing these workouts, it really helps me move between sets faster, and adds a conditioning component to the workouts on account of the shorter rest times.   Also, I've started completely dead stopping between deadlift reps.  Previously I would touch & go between reps. Now I'm completely stopping, pausing for a second, then repulling.  Definitely like that.   Split squats were nice again.  Did some strap fallouts which were harder on my core than I thought they'd be. Will put them in regular rotation.  Was beat by the time I rowed, but I stuck with it. 

October 25, 2012 Upper

• Incline Bench Press: 245*3 255*2 265*1
• Pullups: 85*3 85*2 85*2 85*2 85*2
• DB Seated Press: 75*7 85*4 95*1 NEW PR!!
• Viking Quest: 200*0:37 400*1:26 800*3:21 400*1:36 200*0:36 NEW PR!!

Last workout before I take this coming week off, eager to see how the sciatica clears up, if at all.  Also I'm exhausted, my CNS needs a recharge!  Can't wait. I haven't taken a full week off in about 8 months.  This will be about 10 days I'm taking off, probably my longest break ever.    This session went good, I've never been stronger at the end of a cut. Set a new record

October 22, 2012 Upper Body

• Bench Press: 275*3 290*2 300*1
• BB Rows: 225*5 245*5 265*3
• Push Press: 225*1 - shoulders tired
• Viking Quest: 200*0:37 400*1:28 800*3:11 400*1:24 200*0:37

I'm not sure when my next bulk is starting, may be next week, since Halloween parties are this weekend really.  If so, then I just clinched my first complete cut above 300 lbs. on benching!  Yay, etc.  Did regular BB rows for the first time in a while, no chalk, no wraps, no mixed grip. I'm happy with how it went. Was tired afterward, so I did one push press, then straight to the rowing!  Still at 37 seconds on the 200, and 1:24 on the 400, managed to shave off 5 seconds on the 800.  I like racing myself on these things, gives me something new to chase. 

October 21, 2012 conditioning

• Viking Quest: 205*0:46 410*1:24 800*3:16 400*1:27 200*0:37
• Plyo Bench Clap Pushups: 5, 5

whoooowheee.  This week I'm going to do the viking quest rowing each day I'm in the gym (except Tuesday).  Getting ready for Halloween, clamped down on my diet, want to make sure I"m as cut as possible for it.  I did a little twist on the rowing though, where you go back down.  Actually I just looked up the T-Nation Article that references them, apparently you're supposed to do 125-250-500-1000.  I like my round number version better. 

October 10, 2012 Conditioning

• tiny-short-medium over box jump - broad jump s.s.: 10, 10
• Viking Quest: 216*0:45, 400*1:31, 610*2:16
• PUPP: 1:00 1:00
• Small medicine ball roll-out: 1

Pouring out so I couldn't sprint, did this instead. Gym got a tiny box that's only a few inches tall, used that to extend the over-box-jump series by one.  New record on the viking quest; 610 meters on that last leg. Was going to go for 800 but by the time I got to 600 I was toast.  Good session! 

September 27, 2012 Upper Body

• Incline Bench Press: 245*2 255*1 245*1 - still burnt out from 9/25 chest workout
• Pullup Giant Sets: 80*2-BW*10 80*1-BW*9 - weight belt broken
• Standing Press: 115*10 135*6 145*4
• Viking Quest: 0:40 (215) 1:25 (411)

OK, so I'm an idiot. I thought by putting my leg workouts on Monday & Friday, and sprinting on Wednesday that would make things easier on my legs.  But I forgot that'd mean I was benching Tuesday & Thursday.  Yeah not good times.  Also weight belt was broken so I had to hold the DB between my feet for those pullups. Not good times either.  Standing presses went fine.  Can't wait for next bulk.  May just put them first for the heck of it on this day. I  want this day to be distinctly different from my other upper body day, and right now it doesn't have that feel.   Did some rowing after the weighted stuff was over. Lungs were on fire after that 400m portion.  

August 27, 2012 Lower/Upper Body

• BB DL: 315*1 345*1 365*1 
• Speed DLs: 225*5 185*5
• DB Flat Bench: 100*9 105*7 110*5
• Viking Quest: 216m*0:37 420m*1:29

Combining upper & lower once again because I'm moving some more stuff out of my old apartment to the new one.  I know I said I'd take at least two more weeks off of deadlifting, but I hate just sitting around.  I did extensive warmups before this, starting with 135, 185, 225, 245, 275, 295, and then the weights you see here.  It felt odd; my back was fine, but my shins were not used to it.  Usually they're bruised, or at least used to the bar banging on them, it kind of skipped up my shins oddly.   

My bar speed is absolute shit right now. I actually put 385 on the bar, started to lift and realize it was going so slow I'd probably hurt something. I hate this to be honest.  I can pull 500 lbs. when fully healthy and I have to piddle around with 365.  Well I guess I'm just going to have to keep slowly throwing weight on the bar week to week until my body is used to this again.  The reps today definitely felt weird, in part because of the way it skipped up my shins, but also I haven't done conventional deadlifting in over 3 weeks at this point.  I did some speed DLs after just to try and remind my body what it's like to pull something fastly.  

DB Benching went well, as did the rowing, I'm impressed I got to 420 meters in under 1:30.  It's not exactly 200, or 400 because when I stop the 'boat' is apparently still moving.  

August 20, 2012 Upper

• Bench Press: 285*1 300*2 285*3 275*2
• BB Rows: 225*8 235*3 245*6
• Push Press: 225*1 235*1 245*1
• Viking Quest Rowing: 200m (0:39), 200m (1:00)

Took a couple days off after moving since I was beat/sore.  With the back still being sore it's hard for me to get a good arch when I bench, definitely effecting the numbers I'm putting up, but hopefully it gets better each week.  Did some push pressing, went great, so I'm happy about that. Also worked traditional BB Rowing back in as opposed to the underhand I've been doing.  The viking quest thing is something I picked up from T-Nation; you row a certain amount, and then your break is supposed to be however long it took you to complete the previous set. So it took me 39 seconds to do the 200m, so I rested 39 seconds before the next set. You're actually supposed to double the distance for each time, but I was pretty beat here, will go 200-400 next time.