Squat 12/26/11

This is my last squat day in the 2011 year.
Lets make it good.

1. Kb Swings/ KB Sumo DL
2. Box Squat: 4x1@93%   Success
3. Sumo DL: 500x1, 405x5
4. DB Row: 4x10 with 45 seconds break. no straps
5. Barbell Curls: 3x10
6. Hammer Curls: 3x10 \
7. Lying Leg Raise: 5x15

Funny

Discussion board topic - sport as religion....

my response -

I will start off by stating my personal bias AGAINST Crossfit - It is a cult, filled with koolaide drinking weaklings who pray to the almighty WOD (workout of the day)... Ahh that felt nice
I say these things not because I am against the training philosophies, but because of the way people practice it and the way it has created a following of sorts. Crossfit is cross training, done using various training modalities, from strongman to swimming in order to "forge elite fitness." This means cross fit will make you fitter, but not better at anything. For most this is awesome, because it gets you active and healthier. For athletes it is stupid because it cannot prepare you for your sport.
Crossfitters only do cross fit. They follow it to a T and preach about the glorious gory of cross fit. There are many cross fit gyms in every city (like churches), where people go to train/ pray to the cross fit gods. They live "life as prescribed", meaning they follow the WOD (workout of the day) exactly as written. Crossfit even has its own pilgrimage called the cross fit games. All the best cross fitters come together to compete in fellowship with one another.
If this doesn't sound like a cult or religion, i don't know what does. The other thing that is similar is that cross fitters bash every other type of training and think cross fit is the best. This sounds a lot like radical religious terrorists to me! Maybe next we will have a terror attack on a powerlifting meet where cross fitters run around doing kipping pull-ups while I dead lift?

Yesterdays Lift 11/7/11

1. Bench Press:  2 warmups/ 5x1@90%
2. Bench Press: 2 x 10 + @ 60%
3. Pullups: 50 total reps
4. DB Tricep Ext: 4x10
5. Upright Rows: 4x10

Today's Lift 12/5

Squat:  4 warm up sets. then 4 x 1 @ 92% =death
BB Shrugs: 4x10
BB Curls: 3x8
Back Extension: 4x10
Reverse Flies: 3x10
Hammer Curls: 3x10

Bench opener

1 - Bench up to 345 - sucked... opener will be 335

2 - 3x12 chins

3a. 4x12 neck press

3b. 3x12 single arm cable row

Nice and easy

Squat and Dead lift openers are set!!

1. Squat - 535 easy

2. Deadlift - 550 smooth

Bench will be tomorrow. So ready!!!

Last Lift before meet week!

1. DE Bench 5x3 @65% - 240

2. 4 Board - 345x3, 365x3, 405x3

3a. Pullups - 5x12

3b. Tate Press - 4x12

4a. E-Row - 4x12

4b. Ab Fallouts - 3x10

4c. Med Ball Situps - 3x15

I FEEL GREAT AND READY TO SMASH WEIGHT!

SQUATZ!!! 12.01.11

So i am 9 days out from my meet and feeling super jacked up! Had an amazing lift today. Off of a box i am usually about 60lbs weaker so this PR today was a massive confidence booster!

1. Box squats to below parallel box - up to 515x1 (PR)

2. back down to 90% - (465) 4x1

3. DE Deads 60% - 6x1 (345)

4a. BW rev hypers - 3x20

4b. Lat pulldown to forehead - 4x15

4c. GHR sit-ups with plate on forehead 4x10

5. DB Shrugs - 3x20

Quick check in

Been MIA and stupid busy but training is going right according to plan for the meet next saturday. I will update tomorrow after my squat session.

Mens Lax 11/30/11

Warm up: Sho Combo, KB Swings, Hip Flips

1. Box Squat: 60%8, 70%x6, 80%x5, 87%x 3, 87%x3, 87%x3
2. Banded Tear Aparts 3x20
3. RDL: 3x20
4. Reverse Hyper: 3x10
5. Pile Off Press: 3x10
6. BB Shrugs: 3x10
7. Lat Band Combo: 3x10

Nicks Lift for 11/28/11

Box Squat:  4 Warm up sets then 4x1 @ 90% followed by 2x10 @ 60%
Reverse Flies: 3x12
Hammer Curls: 3x10
200 Situps

11/26/11

Today's lift
1. Hang Cleans: 4 x 3
2. Good Mornings: 4 x 5
3. 30 Rep GluteHam
4. 50 Rep DB Row: reach 50 total
5. Hammer Curls 3x10
6. Reverse Fly: 3 x 10

11/20/11 Box Squat

Box Squat: worked up to 555.
Glute Ham: 3x10
DB Rows: 3x15
Reverse Flies: 3x10

Dead lifts 11.20.11

It is amazing what a day of complete rest, and recovery work can do for one's training. I woke up this morning not feeling the greatest, had a shake and hit the road all within about 20 minutes. As I got to PITT I just flipped a switch and was ready to roll. Warmed up and hit the platform. All my sets were crisp and fast and my accessory work went awesome. This next week of lower volume will definitely recharge my batteries and send me on the path for a great meet.

1. Deads 5x1@90%ish - 495x1x5

2. SSB Squats - 135, 225, 275, 315, 345 all x5 nice and smooth

3a. Hammer High Row - 3x12

3b. Hammer Low Row (supinated) - 3x12

3c. Rev Hyper - 3x15

Will be doing abs and more stretching and mobility work this afternoon. Today was a great day!

DE Bench 11.18.11

Safe to say today that I am officially over-trained. The last 2 weeks have been torturous and I still have one more day of concentrated loading. I was having a huge issue today with lateral elbow epicondyle tightness all up my bicep. Needless to say I pushed through dispute the pain, used some Blue Heat and kept the party going.

1. DE Bench (doubled mini) - 6x3 @50% (185)

2a. 3Board Press - 315x3, 345x3, 365x2 (Elbow cramped up really bad)

2/3b. Chins (dif Grips) - 5x8

3a. DB Bench - 110x10, 130x6, 130x5

4a. Single arm light band press down - 5x12

4b. Elevated Row (Supinated) - 5x10

5a. GHR Situps with plate - 4x10

5b. Average band face pull - 3x25

I did a lot for how bad I felt, hit most of my reps but didn't set any PRs. I feel like a train hit me. Hopefully it is all worth it! tomorrow will be a day of REST!

Xtra 11.17.11

So I did some extra today and feel pretty good. I am extremely sore, as this concentrated load is definitely taking its toll on me. I do want to add to what Nick said in his previous post. When your goals are to help others be as good as they can be, your personal needs sometimes fall by the wayside. Being able to persevere and manage your time in a manner which allows you to get everything done is a very daunting task. Eventually you will find or make the time and achieve the balance in your life you desire. It just takes time. Stick with it brother, its all worth it and you know it!

1. Rumble Roller

2. Stretch Hips!!!!

3. Hip/ Glute prehab and rehab

4a. KB Swing x15

4b. Ropes x30s

4c. MB Slams x10

4d. Backpedal broken treadmill x50 steps

4e. Hanging knee raises x15

** repeat 5times

5. Band Stretch

I am going to really be focusing in on my hip mobility in the coming weeks. I am having an issue with staying tight out of the hole. I am also join to be lowering my bar position in an attempt to fix this issue. I have no doubt it will.

Check in tomorrow for DE Bench

Lifting is gone

Since taking over the responsibility for mens basketball, I have gone from lifting 4-5 times a week to 1-2 times a week.
Am slowly adjusting my eating.
I got on a bench today and repped 315 for 10, so i still have strength.
hopefully I can figure out the best way to manage this life.

ME Squats!!! 11.16.11

Today was weird, had ups and downs. Some things need some tweaking and I need to work on my form some.

1. Squats - 515x1, 545x0 (wraps slipped down), 545x0 (clip broke and weights fell off the bar FML), 525x1 raw

2. drop down singles - 6x1 @93% - 490... went a bit heavier cause i was pissed

3. Speed Pulls - 6x1 @60%

4a. GHR - 3x10

4b. Elevated Row - 5x12

4c. BB Shrugs - 5x15

Hamstrings are very tight, not feeling so hot. I need to work on staying more upright while squatting. From now on I will be squatting in my Oly shoes bc depth was an issue for me with heavier weights. Tested this out by videoing some sets with chucks, and oly shoes. The results are a clear choice for oly shoes. I am not too pissed about today, but I do think I should have gotten a better number. I am stronger than what i showed today.

Xtra 11.16.11

Today I did some extra stuff to try to loosen up. My body is very stiff from last weeks volume.

1. rumble roller, stretching

2. hip/ glute rehab/prehab

3a. 30s rope

3b. 30s forward, 30s back on treadmill

3c. 45s plank

3d. 10 MB throws for height

Did this 5x

ME Bench 11.14.11

Yesterday I did nothing... and I mean nothing! LOL

Today was max bench. I had in my head the number 370. This is the number i based all my dynamic work off of and I wanted to beat it so bad! Didn't go totally as planned but I feel good about it.

1. Bench - up to 365x1, 375x0x2

2a. drop down singles - 93%x1x6 (345)

2/3b. Chins (dif grips) - 2x15 bw, 2x10 1 chain, 2x5 2 chain, 4x10 bw - 100reps

3a. DB Floor press - 4x6

4a. DB Rollback - 3x8

4b. Blast Strap I/Y/T/A - 3x5ea

5a. Palloff press - 3x10

5b. Hammer Curls 3x10

Feeling sore as shit! Ready for a recovery day tomorrow

Deadlifts 11.12.11

Yesterday was a true Max Effort dead lift session. I pulled from a 3" deficit and had a great lift. Mental focus, energy and intensity were all there. Form was good until the last set, but it isn't true max effort until form breaks down. Ready for a nice day of studying and recovery work.

1. 3" deficit dead lifts - up to 545x1

2. Close stance SSB low box squat - 4x5

3a. Reverse Hyper - 3x15

3b. DB Row - 4x8

4a. DB Shrugs - 3x12 with 1sec hold

4b. Black Band Pull Down abs - 3x12

DE Bench 11.11.11

Just want to start this post by saying that we should all be thankful for those who sacrifice their lives everyday for the freedom of their home countries. We will always remember.

Today was interesting. Speed work went great, accessories were hit and miss. I am feeling very drained at the end of the week, and it seems to be affecting me more than I thought.

1 - DE Bench (mini) - 8x3 @45%

2a - DB Bench - 2x8, 1x5 cause I suck lol

2b - Pullups -5x8

3a - JM Press - 3x8

3b - Seated Row - 3x20

4a - GHR Rotational Abs - 3x8/side

4b - Orange band press down - 3x50

Look forward to deads this weekend! I feel right where I need to be in terms of my prep. Will be interesting to see how the next couple weeks go.

Xtra 11.10.11

My Hamstring was really tight from squats the day before so I did a lot of prehab, and some other random stuff.

1 - rumble roller

2 - stretch hips/ glutes/ hams/ pecs/ lats

3a - band lateral walk 3x20ea

3b - horizontal band pull aparts 3x20

4a - band forward and back walk 3x20 ea

4b - band vertical pull apart 3x20

5a - box jump 6x3

5b - upper body stretching 6x

6a - band hamstring curls 4x25

11/10/11 Squat Cluster

Squat Cluster:
Sets
225x3
              30 second break
315x3
              30 second break
365x3
              2 minute break and onto 73%
405x3
               30 second break
405x3
               30 second break
405x 3
              2 minute break and onto 79%
435x3
             30 second break
435x3
            30 second break
435x3
            2 minute break and onto 85%
460x3
           30 second break
460x3
           30 second break
460x3
DEATH from a total of 36 reps and a load of 12605

Onto Sumo Deadlift cluster
Same Concept
30 second Breaks and 2 minutes breaks
405 x 3x 3
440 x 3x 3
supposed to do 500 x 3 x 3
but stuck at 440 x 3 x 3

Onto
3x6 Glute Hams
3x10 Reverse Fly

Hate

Sorry I have not posted in a while, but I had to take a week off.

But in order to recover from a week of me not lifting and posting. Here is a list of things I hate

1. People who are not accountable for their actions or the actions of their piers.
2. The 99% of people who are standing out on WallStreet compaining about their money problems when the rest of us are out either trying to better ourselves or already succeeding.
3. People who brag about stupid "New" or "State of the Art" training methods.
4. People who blame the Economy for their inabilty to get a job. My example here is a certified athletic trainer who cannot find a job in this economy, although athletic trainers are in high demand all over the nation. Get up and Go elsewhere to find a fucking job then.
5. I absolutely hate when people say that they can do anything or become anything they want, but are afraid to take that chance or "Jump".
6. I hate people who are self proclaimed "strong" or independent.  No One falls into this category.  Everyone needs someone or something to make them who they are. 

I realize that some people do not have the abilty to stand up and go out and work for something.  I also realize not everyone can get up and sacrifice things in order to become great.

By no means do I feel like a success or do I think that I am above anyone. I just recognize the fact that I am willing to sacrifice the "average" life to get up and better myself.

I am just an average guy with a load of debt, but I know that I am not going to be happy or feel fulfilled until I have challenged myself through life. 

I was willing to make sacrifices, and I have already lost sooo much in doing so, but I realize that I will not be happy until I have done what others can't.

Here's the number one thing that I feel makes me different.  I worked for an entire year without getting paid.  I was a professional volunteer.  I was/am broke, but I know that all of my personal hard work will lead me to my success.


"Why Settle with Average, when We are Given all the Tools to become GREAT" - wise man

ME squats!!! 11.09.11

All I can say is "I hate concentrated loading and hope to god this will make me stronger."

1. Reverse orange band squat (45 lbs off the bottom) - up to 545x0, get mad, 565x1

2. Back down to 90% 10x1 - 495x1x3, 485x1x7

3. DE Deads - 7x1 @55% (315)

4a. GHR- 3x10

4b. Elevator Row - 5x12

4c. Hanging Alt leg raise - 3x10ea

5. Ice and heat hamstring

ME Bench

Today started my first week of concentrated loading... in layman's terms this means total assault on my CNS.

1. Manpon Press - up to 365x1, 385xmiss (i think i could have gotten it but it was taken from me prematurely in my opinion)

2a. back down to 90% 10x1 - 335

2b. Pullups/ Elevator Row - 5x10 each in between my singles

3a. DB Floor press - 4x8

3b. BB Shrugs - 4x12

4a. DB Rollback extensions - 3x8-10

4b. Straight leg sit-ups with a plate - 3x10

Tomorrow will be a very sore day I feel...

11.06.11 Deads at PITT

Went down to PITT today to do some deads with the strength staff there. Much thanks goes out to Kev, Hank and Adam.

1. Sumo Deads 90% - 4x1 (485)... messed up my math a little using kilos so the second set was 515 lol)

2. OX - 5x5 (deadlift with a safety squat bar on your back)

3a. Leg Press - 4x12 wide, 10 narrow and 15 calf raise

3b. Pullups - 4x10

4. Pulldown abs - 3x12

Tough lift but a great group and a lot of fun.

Bench tomorrow!!!!

Xtra Lift/ Murder

So as I said in my last post, I asked my wonderful girlfriend to write me up a circuit for today. I knew she would be harder on me than i am on myself, but I never thought she would put together one of the hardest things i have ever done in a weight room. I did 3 of the prescribed 5 rounds, then was going to quit, but did 1 more before officially calling it.

1. 20 burpees

2. 10 lunge to step up per leg

3. 20 barbell rollouts

4. 5 box jumps (~35in)

5. 15 Push Press (95lbs)

After i did the 4rth round I dry heaved for about 3 minutes and then laid on the floor wondering why my girlfriend hated me lol.

Thanks for the ass kicking babe! You are an evil genius ;-)

DE Bench 11.04.11

Today was a weird day, very spacey and didnt have a lot of intensity, but I hit all my numbers and got a lot in.

1. Reactive bench 6x3 @70%

2a. JM Press - 3x6

2/3b. Chins - 70x3, 80x3, 90x3, 100x2, 100x2, 100x2, bwx3x10

3a. Rope tricep pressdowns - 4x12

4a. Rope cable Up row - 3x12

4b. Hammer Curls - 4x10

4c. Barbell Crunch with hold @ top - 95x3x12

5. Barbell Curl - 3x10 just for fun

Hopefully today will be a better lift. Gonna do some conditioning, as written up by my wonderful girlfriend. She challenged me, and I must oblige a challenge

Birthday Workout

SOOOOOOO... Today is my birthday and I did the following

1. Rumble Roller

2. Stretch

3. Glute/ Hip stuff

4. Medball Game - 5min

5. Barbell Complex x5 @135 (5xRDL, 5xBB Row, 5xFront Squat, 5xPush Press, 5xBack Squat)

6. Band Stretch

I made my softball team to a Birthday Workout... They are out of season and not doing any softball related activities currently.

3x through

24x KB Swings

24x Goblet Squat

24x BW Row

24x DB Curl to Press

24x GHR

24x Hanging Leg Raise

24x Tricep Pressdowns

then do.

24 jump pulls and 3 hill sprints

They had fun and hated me lol

11/2/11 Bench Press is Dumb

Max Bench
1. 135 x 3
2. 185 x 3
3. 225 x 3
4. 315 x 1
5. 365 x 1
6. 390 x 1
7. 410 x 1
8. 415 x F
9. 415 x 1

ME Skwatz 11.02.11

1 - Box Skwat (+170lbs chain) - up to 435x1

2 - Back down to 85% - 5x1

3 - DE Deads - 6x1 @60% (345)

4 - RDL - 365x5, 425x5, 475x5

5a - Elevator Row - 4x10

5b - Pulldown abs - 4x12

5c - BB Shrugs - 4x15

Really happy about today. I really feel like I'm making a lot of progress and my goals are in sight.

11/2/11 Max Box Squat

Max Box Squat:
1. 135x3
2. 225x3
3. 315x3
4. 405x1
5. 455x1
6. 495x1
7. 550x1
8. 565xF
9. 565xF

Xtra Training 11.01.11

Rumble Roller

Static Stretch

Glute/ Hip Circuit

Shoulder Circuit

3x60s Ropes

3x30s March broken treadmill

3x30s Backpedal treadmill

3x10 DB Curl and Press

3x10 GHR situps

SKWATZ TOMORROW!!!!!!!!

Women's Lax Nov Program day1

1a. Pogo jumps for height 6x20

1b. Hip Jump to Broad Jump 6x3

2. Touch and Go Box Squat (to ensure depth) 8x3

3a. Natural GHR 3x6

3b. BW Row 3x20

3c. Pushups 3x15

3d. Band Pullaparts 3x50

Prehab/ Rehab

Fat grip BB Hold, Bulldog circuit, band retraction series, TKE on Airex

10/31/11 Mens Lax

Warmup: shoulder combo, KB Swings, Int/Ext Rotation
1. Power Shrug: 3x 80% for 3, 3 x 90% x 3
2. Dynamic Effort Box Squat: 10 x 2 at 55 %
3. Dynamic Effort Bench Press: 10 x 2 at 55%
4. DB Floor Press: 3 x 10
5. DB Rows: 3 x 10
6. Banded Tear Aparts: 3 x 20
7. Pullups: Reach a total of 50 reps

Absolutely no doubt in my mind that these kids are getting better, stronger, and more disciplined

11/1/11 womens Lax

today's shitty lift.
no energy from the girls
no emotion
no talking
nothing
Think it may have something to do with being the day after Halloween
Think it also may have something to do with the punishment they went through on Saturday


Warmup: GPP, hip abduction, goblet squat, shoulder combo
1. Front Squat: 4 sets of increasing percentages up to 85%
2. Sumo Deadlift: They have been picking their own weights and I realized they are not getting better, so I picked the weights:  4 sets of 75% for 5
3a. Pullovers: 3 x 10
3b. Hip Flips: 3x6
4a. Partner GHR: 3x6
4b. Reverse Fly: 3x10
Team Abs: lots of six inches, leg lifts, and planks.

ME Bench 10.31.11

Today I had a great lift. Trained with our QB's coach who just wanted to do a heavy bench day... I didn't disappoint. I am really loving the drop down singles. I feel like my technique and strength are really improving.

1. Mini band reverse bench (barely helped at all) - 385x1, 405x0... should have gone 395, but i was feeling froggy

2a. Drop down singles 7x1 @90% - 345

2b. Pullups (dif grips) - 6x15, 1x10

3. Isometric press at chest - 3x5s

4a. BB Skull crushers - 3x8

4b. Hanging full leg raises - 3x10

4c. Blue band face pulls 3x12

Tomorrow will be an extra workout... gearing up for chain gang box squats on wednesday!

Xtra workout 10.30.11

Rumble Roller

Stretch

Shoulder Stuff

Hip/Glute Stuff

On treadmill-

5min walk

10x20s run @level9

10 min uphill walk

5min light cool down

I find it amazing how not running has made me a better runner! I guess there is a lot to be said for mobility and finding imbalances.... get in shape to run, not the other way around!

Deadlifts 10.29.11

Today was interesting because we lifted before a football game and got interrupted 7 times by recruits we had to chat with. So rest periods were a bit inconsistent.

1. Sumo pulls 6x1 @ 85%

2. Front Squat - 225x5, 275x5, 315x5 (long rest), 345x2 *felt awful, 225x8

3a. DB row - 130x8, 150x8, 150x8

3b. Rev Hyper - 3x10

3c. Decline Sit-ups - 3x20

Not a lot but took like an hour and half. Good lesson to learn because in meets rest r very inconsistent.

DE Bench 10.28.11

Real good lift today. Experimented with my bench grip width a bit to see if i can manage to go a bit wider. I'll see how i like it. Also, experimenting with wearing a belt while i bench. Again ill see how i like it.

1. Reactive Bench 55% 7x3

2a. 3 board press - 315x5, 335x5, 335x5 (2 reps better than last week on my last set)

2/3b. Weighted Chins - 50x3, 60x3, 70x3, 80x3, 90x3, 100x2, bwx20, bwx20

3a. Tate press - 80x8, 80x8, 100x8, 100x8

4a. band pull aparts - purple 2x50

4b. Cheat Curls - 135 3x8

4c. Incline Ghar Hammers 4x12

Feel good, lats are toasted. Relaxing and recovering for dead lift tomorrow.

Xtra workout 10.27.11

stretch, foam roll

glute activation

shoulder circuit with 5# plate

1a power runner x30s

1b. battling ropes x60s

1c. plank x60s

*repeated 4x

nothing special just a nice sweat and working on my weaknesses in the shoulder and hip/glute area

ME Skwatz 10.26.11

A big day of the week and it was somewhat disappointing, but I feel like I got better at some things.

1. Reverse band Squats (~70-80# at the bottom) - up to 585x1 and 605x0 (should have had this, but I did not wrap my knees tight enough and I went too deep lol)

2. back down to 90% - 495 x 7 singles... should have been 535 but i went without knee wraps. this was 85% of 585

3. Speed DL - 55% (315) 7x1

4. RDL - 315x5, 405x5, 465x5

5a. GHR Situps - 4x10

5b. Elevator Row - 4x8

added in 5x20 DB Shrugs at the end in between bouts of foam rolling and lamenting how sore I am going to be lol.

Overall a great day. Needed to work my technique a lot more as my depth is inconsistent between too low and right on the nose. Everything after the ME work went great. Look forward to benching on friday.

And a note to Nick... You're strong as fuck!

Today's Personal Training

1. Dynamic Effort Squat: 8x2 @ ~60%              SUCKED
              + red bands, buffalo bar, box, and suit
2. RDLs off a 4 inch platform to floor: 5x5
3a. Barbell Shrugs: 3x10
3b. Hip Flips onto 6 inch box: 3x5
4. 100 Situps

My Lift for Yesterday

1. Close Grip Bench Press: worked up to a 3 rep max then tried for a few ones after
             (For Paul: 365x3, 375x1, 385x1 with help, 385xF, 365x2
2. Incline DB Press: 3x?   120's X 10
3. Double Band Press Down: 3x10
4. Blast Strap Pull ups: 10x5
5. Lateral Raise: 3x10

Xtra Lift 10.25.11

This was one of my GPP/ weak points workouts. I started with foam rolling, some stretching and glute and shoulder prefab/ rehab.

1. Barbell Complex (5 rdl, 5 clean pulls, 5 cleans, 5 front squats, 5 push press) x5

2a. Battle Ropes 5x60s

2b. Broken treadmill march 5x60s

Not too bad, got a good sweat going. SO READY FOR SQUATS TOMORROW! PR's all day!

women's lax for today

Warmup: shoulder combo, lateral figure 8's, Rose wall slides, drop jump
1. Box Squat at 55-60%: 4x15
2. Sumo Deadlift: 4x6
3a. Glute Bridges: 3x10
3b. Pullovers: 3x10
3c. Reverse Fly: 3x10
4. 200 partner medball abs

The reasoning behind me doing reps of 15 is that they have been doing very low reps and high percentages for the past 4 weeks, now I think it was time to lay back and start breaking down the muscle without max work.  Soon we will increase the load again. 

ME Bench 10.24.11

1- Pin Press at chest - up to 365

2 - Back down to 85% - 315 x 5x1

3 - Strict Standing Military Press - 135x8, 155x8, 185x5

2/3- 100 Pullups in 9 sets throughout

5a - Standing overhead BB Tricep Extension - 95x10, 105x10, 115x10

5b- Dragon Flags 3x10

5c - Facpulls on lat pulldown - 70x3x15

Goals are within sight! I am very happy with today and I am well on my way to my 375 goal.

Update since Thursday

So I spent this past weekend attending my girlfriend's white coat ceremony in Tampa. Training took place at Elite Strength and Conditioning (http://www.goelitesc.com/).

Thursday - DE Bench

1 - Reactive bench 8x3@60%

2 - 3 Board press 3x5 - 315, 335, 335

3 - Strict DB Tricep extensions - 3x8

** did 80 pull-ups, and some abs in there as well

Friday - ME Deads

1 - Sumo Dead - up to 525 (10# PR)

2 - Front Squats - 275x5, 315x5, 335x5

3 - Atlas Stone - 190# 3x3 to a high platform

**abs of some sort, i forget... and 4x8 DB Row

Today's Lift

1. Dynamic Effort Box Buffalo Bar Squat: 10x2 @ 60% roughly with Yellow Bands and 30 second break
2. Buffalo Bar Goodmornings: 5x5
3a. GHR Situps: 3x10
3b. Hip Flips onto 10 in box: 3x5
3c. Barbell Shrugs: 3x10-15
4a. Situps: 100 reps
4b. DB Curls: 4x10

Again. killed the abs because my abs are weak.

Men's Lax for Today

Warm up: Shoulder combo, KB Swings, OH Squat
1. Zercher Squat: 6x3 (3 sets @ 80%, 3 sets @ 85%)
2. Sumo Deadlift: 6x3 (3 sets @ 80%, 3 sets @ 85%)
3. RDL: 3x15
4. Broad Jump: 3x6
5. Hammer Curls: 4x10
Team Weighted Abs using 25lb and holding overhead
20 crunches
20 full situps
20 russian twists
30 full situps
All with 25 in air with arms fully extended

Women's Lax Today

Speed/Agility Day
Warm up Performed 2x each
1. Walking Lunges
2. High Knees
3. Butt Kicks
4. Skips
5. A-Skips
6. Lateral Shuffle
7. Carioca
8. Tapioca
9. Bounding
10. Two Leg Bounding
11. Baby Bounding
12. Speed Skaters

Performed 4x each
1. 20 Yard Sprint
2. OverDrive Sprint (Jog 20yd, Sprint 20 yds)
3. Backpeddle to sprint (20 yds)

Redirection Drills: Performed 3x Each
1. 10 yd, cut, 10 yd
2. 20 yd, zig, 20yd
3. Lateral Shuttle

Wk 1 Day 2 - ME Squat 10.18 (+Women's Lax and Softball)

So due to my travel plans this week I had to squat today instead of tomorrow. It went extremely well, even though I did not get enough sleep, and had a lot of groups in the morning.

1. Safety bar squat - up to 450x1 (30lbs PR)

2. Back down singles @90% - 6x1 (420... should have been like 405, but I was feeling froggy, and wanted to keep 4 plates on the bar lol)

3. Speed Deadlifts - 8x1 @50% (285)

4. RDL - 315x5, 405x5, 455x5

5a. Elevator Row - 4x8

5b. Hanging Leg raises - 4x10

Lets see how the rest of the week of training goes in Florida. If I don't update, I apologize but I am visiting my girlfriend for her white coat ceremony in med school.

As for the teams, women's lax did:

1a. Banded KB Swing 6x5

1b. Weighted Hip Jump 6x3

2. Back Squat 5x5

3a. GHR 4x10

3b. Pushups 4x12

3c. Bodyweight Rows 4x15

3d. Band Pull Aparts 4x30

Prehab circuit of 4 way band retraction series, Bulldog glute circuit, fat bar timed hold and TKE.

We finished up with torso as a team - 200reps

Softball also lifted today, they did:

1a. Overhead reverse medball throw - 20 reps

1b. Med Ball Side throws - 15 ea

2. Push press - 6x4

3a. Pushups 4x10

3b. Bodyweight Rows 4x10

3c. GHR 4x10

3d. 3 way shoulder raise (like a cuban press broken into steps) - 4x10ea

Torso - 200 reps

As you can see, Lax does a bit more volume and they have a huge focus on prehab/rehab. Softball is mainly in to increase force development and increase posterior chain stability and strength. the goal with softball is also to progress them to full olympic movements, as it has been requested that they incorporate them.

Hope this was as interesting to read as it has been to write... its been a LONG day!

Todays Lift

1. Close Grip Bench Press: worked up to a 3 rep max, then a 1 rep max
2. Incline DB Bench: 1x8, 1x6, 1x3
3. Weighted Pullups: 2x8, 2x5
4. Skulls Reverse Grip: 4x8
5. Lateral Raise: 3x15

Wk 1 Day 1 - ME Bench 10.17

Had a great lift today, which is the exact way to start a meet prep. Went very smooth and I did some things I have never really done before. The basis of my Max effort days will be back down singles after my 1RM.

Today was:

1. Reverse band bench (orange, so takes like 40# off bottom) - up to 405x1, 425x0

2. 6x1 @ 90% - 365

3. ISO press at chest - 3x5s

4. BB Skull Crushers - 3x8

Also did 10x8 pull-ups, and 3x20 grey band face pulls during my accessories

5. Dragon flags - 3x8

Look forward to some big things to come!

As for my teams, only WBBall lifted today. They did:

1a. High Pull 10x3

1b. Broad Jump 10x2

2. Front Squat 6x4

3a. GHR - 3x10

3b. Blast Strap Pushups - 3x10

3c. Pullups - 3x10

Torso - 200 reps

Slowly progressing them into the full olympic lifts. This team has a few who have, lets say movement dyslexia, so it is taking a while. This isn't a bad thing because becoming proficient in basic movement patterns will only help the team as a whole. Injuries are already way down during this preseason compared to last!

Later ya'll

FAIL (today's personal Lift)

1. Max Sumo DL: worked up to 1 Rep.
     I have absolutely no problem getting the weight off the ground but as soon as I hit knees or lockout, I fail.
2. Front Squat: Worked up to heavy 5 then heavy 3 then failed.
3a. Weighted GHR Situps: 3x10
3b. Dumbbell Shrugs: 3x15-20
3c. Face Pulls: 3x15
4a. Full Situps: 100 reps
4b. Hammer Curls: 3x15

Killed the abs today hard because I have been neglecting them.  I have been hitting lower back 2-3 times a week and am lucky if I hit abs once in 2 weeks.

Men's Lax for 10/17

Lifting 3 Days a Week for Men's Lax so Dynamic Day looks like this:
Warm up: Shoulder Combo, Band Tear Aparts, KB Swings, Hip Flips
1. Dynamic Effort Box Squat: @55% onto box 10x2
2. Bench Press: @ 55%, 10x2
3a. DB Rows: 4x10
3b. Incline DB Press: 4x10
4a. Blast Strap Tricep Ext: 3x15
4b. Reverse Hyper: 3x10
4c. Glute Ham: 3x6

Friday 10/14

Today's personal lift:
Dynamic Effort Squat with yellow bands, squat suit, and buffalo bar @65%: 8x2
Buffalo Bar GoodMornings: 5x5
Hanging AB raise: 3x25
Hip Flip: 3x5
Barbell Shrugs: 3x15 or 20 or 10 or 5  (I hate these)

Deads... and a lot of other stuff

So today I wanted to see how close my sumo pulling is to my conventional pulling. I pulled 565 2 weeks ago in training. Today went like this

1. Deadlifts (warmups were done going conventional, then sumo) - 135 x3+3, 245 x2+2, 335x1+1, 425x1+1, 475x1, 515x1, 565 (for shits and gigs)x0

2. Above knee pulls - 425x5, 475x5, 515x5

3. SSB squats - 135x10, 225x10, 275x10

4a. Elevator Row - 5x8

5a. GHR abs - 25lbs x3x10

5b. BB Shrugs - 315x3x20

Today was fun! Meet prep starts monday officially. Tomorrow I am fasting cause all the cool kids are doing it, so I'll see you Monday if I am alive!

ME Bench

Today was a Max Effort bench day for myself, and with my meet prep starting next week I wanted some numbers to see where I am at.

The lifts was pretty simple:

1. Paused Bench (with commands) - up to 335x1, 355x0... this would have been a 5 lbs PR

2a. 4 Board press - 315x5, 345x5, 365x3, 225x20

2b. Weighted Pullups - 20lbs 8x5

3a. Black band triceps press downs 4x20

3b. 3 way shoulder raise - 20lbsx3x10ea

3c. Barbell rollouts - 4x10

Not very impressed with myself today, I felt great but I should have had the 355. It flew off my chest and stalled about a 4board high. Got a lot of work to do if I am to hit my goal numbers for my meet.

As for my teams, women's bball lifted today and absolutely killed it! They had a post practice lift and performed.

1a. Clean pulls 10x3

1b. Vertical Jump 10x2

2. Box Squats 8x3

3a. Pushups 3x10

3b. Pullups 3x10

3c. GHR 3x10

Torso training as a group - 200 reps.

They did all of this within 45 minutes and had a great intensity. Its lifts like this that make me love my job!

Talk to ya'll later!

Day before a Game/Lacrosse

Tomorrow, Wagner men's lacrosse will be playing two different teams in a scrimmage and under Coach Poskay's request, today was just a GPP day and pre-hab day for the men's lacrosse. Today's day looked a little like this.

2x8 shoulder combo
2x8 Overhead figure 8s
3x10 Bosu Squats
3x10 Bosu Pushups
3x10 Lateral Raise
3x20 Band Tear Aparts

GPP:
2x Lunge Walk (20 yds)
2x Reverse Lunge Walk (20yds)
2x Lateral Lunge Walk (20yds)
2x Forward/Reverse/Lateral Gooch Walk (20yds each)
2x Walking Spidermans (20 yards)
2x Lying Scorpions
2x 10 Pushups
2x 10 Froggers
2x10 Burpees

3x5 Hip Flips
3x5 Reverse Hyper (150)
3x20 Kettlebell Swings

Partner Assisted Stretch with slight PNF

Very basic day, lots of movement, lots of stretching, low weight, and lots of complaining.

The worse mood

My training is the greatest anti-depressant.  Today is my off day, but in order to make it through rough times and a hectic life, my training is there to take the edge off. Nothing great to say except when all else fails in life, there is always somewhere to take the rage out.

Xtra training day

Hey,

So today was my "Xtra" day. This day usually involves performing some type of circuit style lifting which addresses my weak points and increases my weekly training volume. It also serves as an amazing GPP booster because it often includes some type of conditioning element.

Today was:

Foam rolling and a dynamic warmup

5 rounds of

30 second battle ropes

30 second march on the broken treadmill (kinda like a sled drag)

30 second backpedal on the same Tmill

10 Glute ham raise sit-ups

10 pall off press per side

10 barbell military press

20 barbell Rows

10 barbell good mornings

10 barbell lunges

(all the barbel movements were with the empty bar)

I did this all in 22 minutes.

I finished with some shoulder rehab and glut activation stuff (did it with my softball team as part of their warmup)

The reason for no traditional weighted movements today was the soreness I had from my squat session yesterday and the lift I have planned tomorrow. Got a great sweat and pump going and I feel awesome heading into tomorrow.

Later!

Training for today

Much like Nick, I will be posting my own training on the site. I also follow a conjugate model of periodization not unlike the Westside Barbell template. I differential in the volume of my accessory work and the organization of my days.

M- ME Bench

T - Xtra

W - ME Squat/ DE Deadlift

R - Xtra

F - DE Bench

S or Sun -ME Deadlift (depends on our lifting groups schedule)

Today was my ME squat and DE Deadlift training session. It was as follows:

1. Reverse band squat (grey band so it takes about 90lbs off the bottom) - Worked up to 585x1, 605x miss

2. Glute Ham Raise - Trying to do these with as little assistance as possible from the machine, 3 holes showing 4x10

3. a - BB Split Squat 135x3x10

b. Hanging windshield wiper abs - 3 each, 3 each, 2 each... added leg raises to the bar after each set up to 10 reps

This was a tough lift today and the goal was to test out some knee wraps and work my technique. Very pleased with the results. See ya tomorrow!

Training for 10/11/11

My personal training has been also a conjugate method, but started out at a hypertrophy phase.
I am currently documenting all of it, because it worked great for me.
I am still trying to stay as tight as possible on the bottom of my squat.

Today was as follows.

warmup: scorpions, rollovers, KB swings, pushups, shoulder combo
1. Reverse Grip Lockouts: worked up to a 3 rep max
2. DB Bench Press: worked up to the 150's
3. Skulls: 4 sets of 10
4. DB lateral Raise: 3 sets of 15.

First Post/Lacrosse Training

Currently I have been working with a men's lacrosse team in New York City.  My primary goal for the year is to not have any muscular or ligament injuries that I can prevent through strength training (primarily ACL).  I started the team out with a basic periodization model much like one would see in the NSCA.  I started them off with about  3 weeks of basic hypertrophy (high reps and lots of fatigue).  After they accomplished a few weeks of this, I did two weeks of clustering (adapted from Brandon Beach; unlike any training I have seen before).  As of now, we are running through a basic conjugate method training three times a week.  Because the days are split into Mondays, Thursdays, and Fridays, Our week starts on Thursday with heavy box squatting/Zercher Squatting (surprisingly, the team has grown to love Zercher Squats), Fridays-power shrug and bench press/3 Board.  All accessory work has been in the high repetition range. We have also been working with alot of rotational work such as torso rainbows and anti-rotational work such as pile-off press. 

Accomplishments for this year include:
1. a 425 pound box squat from a student athlete
2. a hip flip onto a 17 inch box by a student athlete