Wednesday, February 29, 2012
Evening Walk
I went for a walk to get outside for the second time today. We usually do our KB sessions outside by the track. My evening stroll ended up taking exactly 30 minutes. Its 65 with a cool breeze out, absolutely beautiful. Anyways, I'm going to start walking just for the hell of it. It feels good to walk around and listen to chill music on pandora. I don't need to do H.I.I.T. or something like that everyday, though I'm definitely moving at a brisk pace. The law school is on the right.
Kettlebell Recovery, Core Training, and Conditioning
Swings
35x25
35x25
Windmills
35x8
44x8
35x10
Waiter Walks
44 x 400m lap
Notes
-I've made solid progress on both windmills and waiter walks. Windmills are an amazing hamstring stretch and really nail your erectors, entire core and shoulders. Waiter walks cause an intense shoulder burn, but also hit the upper back and side obliques.
-We make these kind of sessions challenging, but don't flirt too much with exhaustion or failure. The moves get the blood flowing, my lungs working, and leave me feeling stretched out and healthy. I will say the 400m waiter walk was challenging. This definitely took on some characteristics of conditioning as I was really huffing and puffing by the end. I just walked with the KB above my head until my arm got tired, and then I switched and kept going.
Little Diet Update
I do all these KB sessions fasted and then eat lunch right after. Lunch today: 5 scrambled eggs, 1/4 cup real bacon bits, 1/2 shredded cheese, 1/4 onion. 774 calories.. 53g fat, 10g carb, 68g protein. This is a standard lunch... I'll also have huge romaine salads w/ bacon, chicken, avacado, cheddar cheese, and an olive oil based dressing. Sometimes I use an entire bag of lettuce. Fiber yo. Calories usually come to 650-850.
Usually I'll have a mid-afternoon double protein shake, and I like to have 1 oz almonds around 5-6. Somedays I skip the protein shake in the afternoon, but I pound a double protein shake after every lifting session. Dinner tonight is beef ribs w/ steamed veges. This is pretty much how I eat everyday. Post workout I'll add in moderate amount of carbs (40-60g) if I feel like I need it. This is maybe 2 out of 4 lifting days out of the week. The other days I just stay low carb. For dessert around 9-10 I eat whatever my cheese is for the week accompanied by another amazing cinnabon double protein shake. I really like smoked gouda, brie, and full fat stuff like that.
Once a week I'm doing a "big" carbup of 200-300 carbs. The timing of this is kind of random. Sometimes its after a lifting session, sometimes its not. More than anything else, its whenever I've had enough days in a row of low carb and I just want to relax and eat whatever I want.
Overall this approach seems to be working. Most importantly it fits my lifestyle and supports my training. I'm leaning out about 1lb per week, though things have seemed to pick-up as I've abandoned the big backloads and used more consecutive low carb days. I'm rarely hungry and energy levels are great throughout the day. I will say I did 9 days in a row low carb during my deload.... this was too much and left me feeling semi-depressed and lethargic. The sweet spot seems to be 3 days, with 5 days being the upper limit.
35x25
35x25
Windmills
35x8
44x8
35x10
Waiter Walks
44 x 400m lap
Notes
-I've made solid progress on both windmills and waiter walks. Windmills are an amazing hamstring stretch and really nail your erectors, entire core and shoulders. Waiter walks cause an intense shoulder burn, but also hit the upper back and side obliques.
-We make these kind of sessions challenging, but don't flirt too much with exhaustion or failure. The moves get the blood flowing, my lungs working, and leave me feeling stretched out and healthy. I will say the 400m waiter walk was challenging. This definitely took on some characteristics of conditioning as I was really huffing and puffing by the end. I just walked with the KB above my head until my arm got tired, and then I switched and kept going.
Little Diet Update
I do all these KB sessions fasted and then eat lunch right after. Lunch today: 5 scrambled eggs, 1/4 cup real bacon bits, 1/2 shredded cheese, 1/4 onion. 774 calories.. 53g fat, 10g carb, 68g protein. This is a standard lunch... I'll also have huge romaine salads w/ bacon, chicken, avacado, cheddar cheese, and an olive oil based dressing. Sometimes I use an entire bag of lettuce. Fiber yo. Calories usually come to 650-850.
Usually I'll have a mid-afternoon double protein shake, and I like to have 1 oz almonds around 5-6. Somedays I skip the protein shake in the afternoon, but I pound a double protein shake after every lifting session. Dinner tonight is beef ribs w/ steamed veges. This is pretty much how I eat everyday. Post workout I'll add in moderate amount of carbs (40-60g) if I feel like I need it. This is maybe 2 out of 4 lifting days out of the week. The other days I just stay low carb. For dessert around 9-10 I eat whatever my cheese is for the week accompanied by another amazing cinnabon double protein shake. I really like smoked gouda, brie, and full fat stuff like that.
Once a week I'm doing a "big" carbup of 200-300 carbs. The timing of this is kind of random. Sometimes its after a lifting session, sometimes its not. More than anything else, its whenever I've had enough days in a row of low carb and I just want to relax and eat whatever I want.
Overall this approach seems to be working. Most importantly it fits my lifestyle and supports my training. I'm leaning out about 1lb per week, though things have seemed to pick-up as I've abandoned the big backloads and used more consecutive low carb days. I'm rarely hungry and energy levels are great throughout the day. I will say I did 9 days in a row low carb during my deload.... this was too much and left me feeling semi-depressed and lethargic. The sweet spot seems to be 3 days, with 5 days being the upper limit.
Tuesday, February 28, 2012
RTS Week 7 - Day 2
2nd Mesocycle
Week 1 of Mesocycle, Week 1 of Volume Phase
Bench (5x5 @ 9-10 RPE)
250x5 @ 7.5
265x5 @ 8.5 (initial)
265x5 @ 9.5
255x5 @ 9.5 (load drop, cut last set due to hitting max fatigue)
Bent Row (straight sets)
185x5
185x5
185x5
185x5
185x5
Dips
BWx10
BWx10
BWx10
YTI's
3 sets
Notes
-Welp, bench was super weak tonight and I had no stamina. Basically the product of deloading after 3 weeks of very low rep near max lifting. I've lost a good deal of work capacity that I'll need to bring back up over the next 3 weeks.
-I decided to standing press with dips at the assistance spot. I needed something non-barbell and less intense. I like progressing on BW exercises. I'll add weight in a few weeks. I'm dropping push press on Friday and replacing with regular standing press.
Week 1 of Mesocycle, Week 1 of Volume Phase
Bench (5x5 @ 9-10 RPE)
250x5 @ 7.5
265x5 @ 8.5 (initial)
265x5 @ 9.5
255x5 @ 9.5 (load drop, cut last set due to hitting max fatigue)
Bent Row (straight sets)
185x5
185x5
185x5
185x5
185x5
Dips
BWx10
BWx10
BWx10
YTI's
3 sets
Notes
-Welp, bench was super weak tonight and I had no stamina. Basically the product of deloading after 3 weeks of very low rep near max lifting. I've lost a good deal of work capacity that I'll need to bring back up over the next 3 weeks.
-I decided to standing press with dips at the assistance spot. I needed something non-barbell and less intense. I like progressing on BW exercises. I'll add weight in a few weeks. I'm dropping push press on Friday and replacing with regular standing press.
Begin New Macrocycle: RTS Week 7 - Day 1
2nd Mesocycle
Week 1 Mesocycle, Week 1 Volume Phase
***Begin Fatigue Percent Utilization***
Squat (5x5 using load drop)
275x5 @ 7 RPE
295x5 @ 7.5 RPE
315x5 @ 8 RPE (initial)
315x5 @ 9 RPE
295x5 @ 8.5 RPE (load drop)
Romanian Deadlift (straight sets)
225x5 @ 7 RPE
225x5 @ 7 RPE
225x5 @ 8 RPE
225x5 @ 8 RPE
225x5 @ 8.5 RPE
Leg Press
270x8
270x8
270x8
Calve Raises
185x8
185x8
185x8
185x8
Planks
1:15
1:15
1:15 (+15 per set)
Conditioning
Row Sprints
500m x 1:40
500m x 2:00
Macro Cycle Goals
-I'm going to focus on improving my ability to grind heavy reps this macrocycle. This is a really big weakpoint for me on certain lifts. Specifically, bench and deadlift. Squat not so much. I've mentioned before that I'm a "fast" lifter. This might be true, but there is still utility in working on my ability to grind. I'm able to generate a lot of speed at the start of the lift. Usually this propels me straight through my weak point. When I use near maximal weights, obviously my ability to generate speed (force) is dampened. So, I hit my sticking point and my weak point becomes glaringly obvious (I'm talking about bench specifically here).
-To fix this I need more heavy rep work, a la 5x5, 6x4, etc. More work results in more time under tension at my weakest point. As fatigue sets in, I'll be forced to grind though the weak point without as much speed.
-A secondary goal is improve work capacity. Right now I'm place higher value on overall fitness than absolute strength. I've placed two H.I.I.T. days directly after legs on Monday/Thurs. Wednesday is light conditioning with more core work. Again, the answer is higher volume.
-The volume stage of this macrocycle will utilize load drop and repeats. Repeats (315x5 @ 8; 315x5 @ 8.5) are good for work capacity and rep grinding. Load drops build muscle due to higher overall volume.
-I'm shooting for 5% fatigue for a total of 30% on 6 main lifts: Squat, Bench, Bent Row, Deadlift, Front Squat, Overhead. Today for instance, I hit my 315x5 @ 9 RPE. This is the heaviest set for the day. I drop the weight by 5% to 295. I only did one set there because I "ran out," but ordinarily I would keep going until I hit a 9 RPE at 295.
Week 1 Mesocycle, Week 1 Volume Phase
***Begin Fatigue Percent Utilization***
Squat (5x5 using load drop)
275x5 @ 7 RPE
295x5 @ 7.5 RPE
315x5 @ 8 RPE (initial)
315x5 @ 9 RPE
295x5 @ 8.5 RPE (load drop)
Romanian Deadlift (straight sets)
225x5 @ 7 RPE
225x5 @ 7 RPE
225x5 @ 8 RPE
225x5 @ 8 RPE
225x5 @ 8.5 RPE
Leg Press
270x8
270x8
270x8
Calve Raises
185x8
185x8
185x8
185x8
Planks
1:15
1:15
1:15 (+15 per set)
Conditioning
Row Sprints
500m x 1:40
500m x 2:00
Macro Cycle Goals
-I'm going to focus on improving my ability to grind heavy reps this macrocycle. This is a really big weakpoint for me on certain lifts. Specifically, bench and deadlift. Squat not so much. I've mentioned before that I'm a "fast" lifter. This might be true, but there is still utility in working on my ability to grind. I'm able to generate a lot of speed at the start of the lift. Usually this propels me straight through my weak point. When I use near maximal weights, obviously my ability to generate speed (force) is dampened. So, I hit my sticking point and my weak point becomes glaringly obvious (I'm talking about bench specifically here).
-To fix this I need more heavy rep work, a la 5x5, 6x4, etc. More work results in more time under tension at my weakest point. As fatigue sets in, I'll be forced to grind though the weak point without as much speed.
-A secondary goal is improve work capacity. Right now I'm place higher value on overall fitness than absolute strength. I've placed two H.I.I.T. days directly after legs on Monday/Thurs. Wednesday is light conditioning with more core work. Again, the answer is higher volume.
-The volume stage of this macrocycle will utilize load drop and repeats. Repeats (315x5 @ 8; 315x5 @ 8.5) are good for work capacity and rep grinding. Load drops build muscle due to higher overall volume.
-I'm shooting for 5% fatigue for a total of 30% on 6 main lifts: Squat, Bench, Bent Row, Deadlift, Front Squat, Overhead. Today for instance, I hit my 315x5 @ 9 RPE. This is the heaviest set for the day. I drop the weight by 5% to 295. I only did one set there because I "ran out," but ordinarily I would keep going until I hit a 9 RPE at 295.
Monday, February 27, 2012
Deload: Conditioning
Friday 2/24/12
3 Continuous Rounds:
400m Sprint
25 x 44lb kb swing
10; 9; 8 pullups
Notes
-I used this session to experiment how I would perform 100% carb depleted and 100% fasted. We did this around 3pm out on a track while it was snowing.
-I completed it, but my performance definitely dropped. Next time if I'm in a similar dietary position, I'll ingest 30-50g carbs 30 minutes prior to the workout. BCAA's 15 mins prior.
3 Continuous Rounds:
400m Sprint
25 x 44lb kb swing
10; 9; 8 pullups
Notes
-I used this session to experiment how I would perform 100% carb depleted and 100% fasted. We did this around 3pm out on a track while it was snowing.
-I completed it, but my performance definitely dropped. Next time if I'm in a similar dietary position, I'll ingest 30-50g carbs 30 minutes prior to the workout. BCAA's 15 mins prior.
Wednesday, February 22, 2012
Kettlebell Core Training
Swings
30; 30
Windmills
6; 6; 6
Waiter Walks
90yds x right
90yds x left
45yds x right
45yds x left
45yds x right
45yds x left
Planks (1 min rest)
1 min
1 min
1 min
Notes
-finally hit 3 - 1 minute sets of planks. Basically, I was being a huge pussy before. They really aren't that hard.
30; 30
Windmills
6; 6; 6
Waiter Walks
90yds x right
90yds x left
45yds x right
45yds x left
45yds x right
45yds x left
Planks (1 min rest)
1 min
1 min
1 min
Notes
-finally hit 3 - 1 minute sets of planks. Basically, I was being a huge pussy before. They really aren't that hard.
Tuesday, February 21, 2012
Deload: Conditioning
3 Continuous Rounds of the following:
- 400m Run
- 30 KB Swings
- 10 Pullups
Time: 11:40
Notes
-This is a bonafide crossfit workout. Booyah! Haha, but seriously I'm upping the conditioning to 2x a week. I like the idea of 400m run rounds right now for metabolic conditioning. Back in NH I ran 3-6 miles 2-3x a week. Last year I worked up to an 11 mile run over a couple of months. I don't plan on any distance running right now, but over the summer I'll probably get back into it. A little fitness goal of mine is to complete a half marathon at some point.
Friday, February 17, 2012
RTS Week 6 - Day 4
Week 6 of Mesocycle, Week 3 of Intensity Phase
KB Warm-up: 40 swings, 5/5 Windmills
Push Press
185x3 @ 8
185x3 @ 8
185x3 @ 8
Chins
45x5
25x5
25x4
BWx6
CG Incline (hands inside OH grip)
225x3
250x1
260x1
275x1 (PR)
225x7
Facepulls supersetted w/ Curls
3 sets
40x8; 40x8; 40x8
Notes
-275 incline was always mini goal for me. Felt pretty good to hit it with a very narrow grip. I'm definitely keeping this in the rotation next mesocycle. I love the long ROM. Its putting some size on my triceps and seems to be great for pressing strength.
-I'm looking forward to the deload next week. I'm definitely banged up -but I feel strong and healthy. The general RTS approach is working great. There is still sooo much to implement which makes me excited for the next mesocycle. I'll post some more training thoughts when I've had time to think about everything in a few days.
KB Warm-up: 40 swings, 5/5 Windmills
Push Press
185x3 @ 8
185x3 @ 8
185x3 @ 8
Chins
45x5
25x5
25x4
BWx6
CG Incline (hands inside OH grip)
225x3
250x1
260x1
275x1 (PR)
225x7
Facepulls supersetted w/ Curls
3 sets
40x8; 40x8; 40x8
Notes
-275 incline was always mini goal for me. Felt pretty good to hit it with a very narrow grip. I'm definitely keeping this in the rotation next mesocycle. I love the long ROM. Its putting some size on my triceps and seems to be great for pressing strength.
-I'm looking forward to the deload next week. I'm definitely banged up -but I feel strong and healthy. The general RTS approach is working great. There is still sooo much to implement which makes me excited for the next mesocycle. I'll post some more training thoughts when I've had time to think about everything in a few days.
Thursday, February 16, 2012
RTS Week 6 - Day 3
Week 6 of Mesocycle, Week 3 of Intensity Phase
Deadlift
365x2 @ 7
405x2 @ 7
455x1 @ 8
475x1 @ 8
500x1 @ 9
500x1 @ 9
315x20 (PR?)
Good morning
135x7
135x7
135x5 (+2 reps at 3 sets)
135x3 (+ 5 total reps)
DB Bulgarian Split Squat
40/40 x 5
40/40 x 5
40/40 x 3
Russian Twists
90x4
90x4
90x4 (+3 reps)
Seated Calves
5 sets
Notes
-Pulls felt solid tonight. The 500 singles were heavy, but I didn't overdue it. I'm not sure what my high rep 315 PR is... I know I've done 315x20 on squats, but I'm not sure about my deadlift record.. Either way, I felt good. Deload next week, so I'm not worried about recovery.
Deadlift
365x2 @ 7
405x2 @ 7
455x1 @ 8
475x1 @ 8
500x1 @ 9
500x1 @ 9
315x20 (PR?)
Good morning
135x7
135x7
135x5 (+2 reps at 3 sets)
135x3 (+ 5 total reps)
DB Bulgarian Split Squat
40/40 x 5
40/40 x 5
40/40 x 3
Russian Twists
90x4
90x4
90x4 (+3 reps)
Seated Calves
5 sets
Notes
-Pulls felt solid tonight. The 500 singles were heavy, but I didn't overdue it. I'm not sure what my high rep 315 PR is... I know I've done 315x20 on squats, but I'm not sure about my deadlift record.. Either way, I felt good. Deload next week, so I'm not worried about recovery.
Tuesday, February 14, 2012
RTS Week 6 - Day 2
Week 6 of mesocycle, Week 3 of Intensity Phase
Bench (Rep protocol: 4x2 rep w/ 2-3 reps in the tank)
275x2 @ 8.5
275x2 @ 8.5
275x2 @ 8
275x2 @ 8
Bent Row
225x5 @ 7.5
225x5 @ 8
225x5 @ 8
225x5 @ 8
225x5 @ 8
Standing Press
135x10 (+2 rep PR)
140x6
140x6
Notes
-Yesterday's squat max left me pretty drained today. I also slept poorly. I decided to keep RPE at 8. The first two sets of bench I just wasn't warmed up.
-MP has been productive. I've enjoyed working with higher reps. I've built up a nice groove in preparation of heavier sets in the future. For the next mesocycle I'm dropping push press and moving to strict press 1x a week. One of the problems with this cycle was too many barbell lifts for assistance. I
Bench (Rep protocol: 4x2 rep w/ 2-3 reps in the tank)
275x2 @ 8.5
275x2 @ 8.5
275x2 @ 8
275x2 @ 8
Bent Row
225x5 @ 7.5
225x5 @ 8
225x5 @ 8
225x5 @ 8
225x5 @ 8
Standing Press
135x10 (+2 rep PR)
140x6
140x6
Notes
-Yesterday's squat max left me pretty drained today. I also slept poorly. I decided to keep RPE at 8. The first two sets of bench I just wasn't warmed up.
-MP has been productive. I've enjoyed working with higher reps. I've built up a nice groove in preparation of heavier sets in the future. For the next mesocycle I'm dropping push press and moving to strict press 1x a week. One of the problems with this cycle was too many barbell lifts for assistance. I
Monday, February 13, 2012
RTS Week 6 - Day 1
Week 6 of Mesocycle. Week 3 of Intensity Phase.
Squat
365x2 @ 8 ( belt)
405x1 @ 8.5
430x1 @ 9
455x3 @ 10 (3 Rep all time PR)
Romanian Deadlift
225x5
225x5
225x5
225x5
225x5
Hanging toe touches
5
5
5
Notes
-This is my first heavy squat PR in almost 3 years since my last best competition squat of 512.5 in April 2009. (Squats right). I'm pretty happy about this PR, so I have a lot to say. To put in perspective, I wasn't wearing tight wraps, I didn't peak, and I'm 20 pounds lighter I actually contemplated taking the week off. This is my sixth week of overly taxing lifting because I butchered parts of the RPE/RTS system my first go at it. I decided to get one complete six mesocycle to give myself as much information as possible going into the next mesocycle.
-This was a true max effort set. I only planned to work up to a decently heavy single, but Connor asked me my best squat when I approached the bar. This planted to seed to go for a new PR. The first rep was hard as fuck. The second I don't remember. The third was the slowest grinding rep possible. I almost missed it.
-Several factors put me in a position to finally hit a squat PR again. First, RTS is a solid program. I still have a ton to learn, but the little I've been able to successfully apply has been crucial. Second, I'm leaning out at about a pound per week while still eating enough calories/carbs to support heavy lifting with backloading/carb nite. Third, stretching and soft tissue is becoming more consistent. I still need to work on this. Fourth, the weekly kettlebell sessions aids in recovery, joint mobility, range of motion, and conditioning. I'd like to bump this to twice a week. Finally, I've added much more "intelligent" core training to almost every session.
-I need to remind myself to stay patient, and continue to improve on everything that seems to be working well.
Squat
365x2 @ 8 ( belt)
405x1 @ 8.5
430x1 @ 9
455x3 @ 10 (3 Rep all time PR)
Romanian Deadlift
225x5
225x5
225x5
225x5
225x5
Hanging toe touches
5
5
5
Notes
-This is my first heavy squat PR in almost 3 years since my last best competition squat of 512.5 in April 2009. (Squats right). I'm pretty happy about this PR, so I have a lot to say. To put in perspective, I wasn't wearing tight wraps, I didn't peak, and I'm 20 pounds lighter I actually contemplated taking the week off. This is my sixth week of overly taxing lifting because I butchered parts of the RPE/RTS system my first go at it. I decided to get one complete six mesocycle to give myself as much information as possible going into the next mesocycle.
-This was a true max effort set. I only planned to work up to a decently heavy single, but Connor asked me my best squat when I approached the bar. This planted to seed to go for a new PR. The first rep was hard as fuck. The second I don't remember. The third was the slowest grinding rep possible. I almost missed it.
-Several factors put me in a position to finally hit a squat PR again. First, RTS is a solid program. I still have a ton to learn, but the little I've been able to successfully apply has been crucial. Second, I'm leaning out at about a pound per week while still eating enough calories/carbs to support heavy lifting with backloading/carb nite. Third, stretching and soft tissue is becoming more consistent. I still need to work on this. Fourth, the weekly kettlebell sessions aids in recovery, joint mobility, range of motion, and conditioning. I'd like to bump this to twice a week. Finally, I've added much more "intelligent" core training to almost every session.
-I need to remind myself to stay patient, and continue to improve on everything that seems to be working well.
Friday, February 10, 2012
RTS Week 5 - Day 4
Push Press
155x3
155x3
155x3
135x3
135x3
Chins
45x4
45x4
BWx5
BWx5
CG Incline
185x5
185x5
205x5
225x8 (PR)
Facepulls supersetted w/ DB Curls
3 sets, rotating high/low
45x8; 45x6; 45x6
DB Farmers Walks
95/95 x 60 yds
95/95 x 90 yds
95/95 x 90 yds
95/95 x 60 yds
Notes
-Felt pretty beat-up so I scaled push press way back. Just worked on speed and making an explosive movement.
-CG Incline has come a long way. Usually I don't count PR's for newer exercises, but this is a PR for "incline" in general, so I'm pretty happy with that.
-Weighted chins are a lot of fun.
155x3
155x3
155x3
135x3
135x3
Chins
45x4
45x4
BWx5
BWx5
CG Incline
185x5
185x5
205x5
225x8 (PR)
Facepulls supersetted w/ DB Curls
3 sets, rotating high/low
45x8; 45x6; 45x6
DB Farmers Walks
95/95 x 60 yds
95/95 x 90 yds
95/95 x 90 yds
95/95 x 60 yds
Notes
-Felt pretty beat-up so I scaled push press way back. Just worked on speed and making an explosive movement.
-CG Incline has come a long way. Usually I don't count PR's for newer exercises, but this is a PR for "incline" in general, so I'm pretty happy with that.
-Weighted chins are a lot of fun.
Thursday, February 9, 2012
RTS Week 5 - Day 3
Deadlift
405x2 @ 7
455x2 @ 8 (belt)
475x1 @ 8.5
475x1 @ 8.5
475x1 @ 9
Good Morning
135x6
135x6
135x6 (+3 reps)
DB Bulgarian Split Squat
40/40 x 5
40/40 x 5
40/40 x 3
Full Contact Twists
90x3
90x3
90x3
Calves
4 sets
Notes
-Tried to be "mature" with my deadlifts and hit some clean singles without blowing my guts out.
-Full Contact Twists - hoooolllyyy shit... my obliques were screaming, and they are on fire right now. Tomorrow will probably suck.
405x2 @ 7
455x2 @ 8 (belt)
475x1 @ 8.5
475x1 @ 8.5
475x1 @ 9
Good Morning
135x6
135x6
135x6 (+3 reps)
DB Bulgarian Split Squat
40/40 x 5
40/40 x 5
40/40 x 3
Full Contact Twists
90x3
90x3
90x3
Calves
4 sets
Notes
-Tried to be "mature" with my deadlifts and hit some clean singles without blowing my guts out.
-Full Contact Twists - hoooolllyyy shit... my obliques were screaming, and they are on fire right now. Tomorrow will probably suck.
Wednesday, February 8, 2012
Kettlebell Recovery Session
Swings
25; 25
Windmills
5; 5; 5
Waiter Walks
90 yds left
90 yds right
90 yds left
90 yds right
Figure 8's
5; 5
Notes
-I like doing these mini sessions during lunch.
-Windmill form vastly improved compared to last week. I can feel my core really start to improve. I'm doing some core related move at least 4x a week. I don't know how much carryover it will have, but I like the way it makes me feel. I've neglected this stuff for too long.
25; 25
Windmills
5; 5; 5
Waiter Walks
90 yds left
90 yds right
90 yds left
90 yds right
Figure 8's
5; 5
Notes
-I like doing these mini sessions during lunch.
-Windmill form vastly improved compared to last week. I can feel my core really start to improve. I'm doing some core related move at least 4x a week. I don't know how much carryover it will have, but I like the way it makes me feel. I've neglected this stuff for too long.
Tuesday, February 7, 2012
RTS Week 5 - Day 2
Intensity Week 2
Bench
275x2 @ 7
295x1 @ 8
315x1 @ 8
320x1.5... miss
295x1 @ 8.5
275x2 @ 8.5
225x12
Bent Row
225x5
275x5 (beltless PR)
300x3 (straps/belt PR)
225x5
Clean and Press
135x5
135x5
135x5
YTI's
3 sets
Notes
-Mixed feelings on today. Missed 320 double again this week. 315 felt as easy as ever so I decided to go up. I got out of the groove again on the first rep. I seriously need to settle the fuck down and make sure I get solid controlled reps like I do 99% of the time.
-On the flip side, I hit 2 unexpected PR's in the bent row. Just felt good warming up, so I went for it. 275x5 is a 1 rep PR without the belt. 300x3 is a 5lb PR with the belt.
-I'm going to focus on the positive here remember I hit a push press PR last week, and bent row PR this week. Both of these are heavy and legit indicators of overall strength. I'll be fine if they keep going up.
Monday, February 6, 2012
RTS Week 5 - Day 1
2nd Week Intensity Phase
Squat
365x3 @ 8.5
385x3 @ 9.5
315x3 @ 8
315x3 @ 8
RDL
225x5
295x5
295x5
295x5
205x5
Front Squat
135x3
135x3
Planks
1 min
1 min
30 seconds
Standing Calves
4 sets
Notes
-Felt weak as balls tonight. Three nights in a row of poor sleep. Shouldn't have expected much.
-Squats are making my knees sore again. Yay.
Squat
365x3 @ 8.5
385x3 @ 9.5
315x3 @ 8
315x3 @ 8
RDL
225x5
295x5
295x5
295x5
205x5
Front Squat
135x3
135x3
Planks
1 min
1 min
30 seconds
Standing Calves
4 sets
Notes
-Felt weak as balls tonight. Three nights in a row of poor sleep. Shouldn't have expected much.
-Squats are making my knees sore again. Yay.
Friday, February 3, 2012
RTS Week 4 - Day 4
Push Press
185x2 @ 7
205x1 @ 8
225x2 @ 8.5 (1 rep pr)
235x1 @ 9.5 (new max)
Chins
25x5
25x5
BWx5
BWx5
CG Incline
185x8
195x8
195x8 (+10 lbs)
DB Curls
35x8
45x8
45x8
45x8
Facepulls
3 sets
Farmers walk
105/105 x 40 yds
105/105 x 90 yds
105/105 x 90 yds
105/105 x 40 yds
Notes
-Felt good to hit a push press PR. Old max was 225x1. Haven't been doing them that long, but improvement is a good thing.
185x2 @ 7
205x1 @ 8
225x2 @ 8.5 (1 rep pr)
235x1 @ 9.5 (new max)
Chins
25x5
25x5
BWx5
BWx5
CG Incline
185x8
195x8
195x8 (+10 lbs)
DB Curls
35x8
45x8
45x8
45x8
Facepulls
3 sets
Farmers walk
105/105 x 40 yds
105/105 x 90 yds
105/105 x 90 yds
105/105 x 40 yds
Notes
-Felt good to hit a push press PR. Old max was 225x1. Haven't been doing them that long, but improvement is a good thing.
Thursday, February 2, 2012
Week 4 Day 3
Deadlift
405x1 @ 7
455x1 @ 8
475x1 @ 8 (belt on)
495x1 @ 8.5
515x1 @ 10
405x2 @ 9
Good Morning
135x5
135x3.... and called the workout.
Notes
-Training intensity caught up with me today. I burnt out. I should have stopped at 495, but went up and 515 was a little grinder. I started to do good mornings after and was just thinking "wtf is the point, my lower back is beyond smoked."
Sooo, I just left. I came home, had a double protein shake, an apple pie, and slept for 2 hours. I haven't given myself a break since before Christmas really. My lower back is constantly fatigued. I'm tired. I've learned a lot about my own RPE, but now I need to actually employ RTS. I've been consistently hitting multiple sets day after day of 9-10 RPE's. This isn't really sustainable.
I've been having some recovery issues. I don't really take any supplements besides protein shakes... I actually have a lots of stuff (creatine, bcaa's, DAA), and I just ordered a bunch more. Its on!
405x1 @ 7
455x1 @ 8
475x1 @ 8 (belt on)
495x1 @ 8.5
515x1 @ 10
405x2 @ 9
Good Morning
135x5
135x3.... and called the workout.
Notes
-Training intensity caught up with me today. I burnt out. I should have stopped at 495, but went up and 515 was a little grinder. I started to do good mornings after and was just thinking "wtf is the point, my lower back is beyond smoked."
Sooo, I just left. I came home, had a double protein shake, an apple pie, and slept for 2 hours. I haven't given myself a break since before Christmas really. My lower back is constantly fatigued. I'm tired. I've learned a lot about my own RPE, but now I need to actually employ RTS. I've been consistently hitting multiple sets day after day of 9-10 RPE's. This isn't really sustainable.
I've been having some recovery issues. I don't really take any supplements besides protein shakes... I actually have a lots of stuff (creatine, bcaa's, DAA), and I just ordered a bunch more. Its on!
Wednesday, February 1, 2012
KB Recovery and Core Work
Swings
30; 30
Clean & Press
10
Windmills
5; 3; 3; 2
Waiter Walks
100 yds right arm
100 yds left arm
Notes
-Holy hell the KB windmills were hard as hell to do with correct form. I loooove the stretch they give though. I've never felt anything that stretches my hams/groins in that way. Hits dem obliques hard too.
-Having fun becoming a core work junkie.
30; 30
Clean & Press
10
Windmills
5; 3; 3; 2
Waiter Walks
100 yds right arm
100 yds left arm
Notes
-Holy hell the KB windmills were hard as hell to do with correct form. I loooove the stretch they give though. I've never felt anything that stretches my hams/groins in that way. Hits dem obliques hard too.
-Having fun becoming a core work junkie.
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