1. Windmills
20kg x 5/5; 20kg x 5/5
2a. KB Snatch
20kg x 10; 20kg x 10; 20kg x 10
2b. Pushups
15; 15; 15
3. KB Clean and Press
20kg x 5/5; 20kg x 5/5; 20kg x 5/5
4. Waiters Walk
20kg x 60 yards; 20kg x 60 yards
Notes
Girlfriend came into town on Thursday. So, I missed my Thursday workout because I had a bunch of school work during the day along with other preparations for her arrival.
We went to the park together on Friday afternoon. She did a similar workout with the 16kg kettlebell. Nice little session. They don't always need to be huge. I got some solid hinges, pressing, and core work with this session.
Saturday, February 16, 2013
Wednesday, February 13, 2013
Phase 3 - Day 18
1a. Incline
225x5; 225x5; 225x5
1b. Chins
5; 5; 5
2a. Inverse Row
5; 6; 6
2b. Push-up
10; 10; 10
3a. DB Row
60x12; 60x12; 65x6
3b. Split Squat OH DB Press
40x8; 35x8; 40x5
4a. Facepulls
20; 20
4b. Side Laterals
10x8; 10x8
Notes
Abs were sore as fuuuuck from the ab wheel last night. This is kind of a random session, but I'm finding what I need again. I purposefully chose a lot of plank stuff to remind myself what I'm doing right now. Chins are a real challenge. The challenge isn't the scapula position and all of that - the challenge is not spraying my ribs open at the beginning of the movement.
Incline felt solid with 225. I'm going to fill out volume for a few weeks at this weight. I want to stay neutral, but I also want some god damn hypertrophy
Split squat DB overhead were an idea from Dean Somersett's newest T-nation post. Gabe had also relayed to me that this was the first overhead progression (way back). But now, I actually know what it is to stay neutral. I can also drop into a firm 90/90 position like nothing.
I SWEAR I'm going to cogently write out my routine and goals are soon.
225x5; 225x5; 225x5
1b. Chins
5; 5; 5
2a. Inverse Row
5; 6; 6
2b. Push-up
10; 10; 10
3a. DB Row
60x12; 60x12; 65x6
3b. Split Squat OH DB Press
40x8; 35x8; 40x5
4a. Facepulls
20; 20
4b. Side Laterals
10x8; 10x8
Notes
Abs were sore as fuuuuck from the ab wheel last night. This is kind of a random session, but I'm finding what I need again. I purposefully chose a lot of plank stuff to remind myself what I'm doing right now. Chins are a real challenge. The challenge isn't the scapula position and all of that - the challenge is not spraying my ribs open at the beginning of the movement.
Incline felt solid with 225. I'm going to fill out volume for a few weeks at this weight. I want to stay neutral, but I also want some god damn hypertrophy
Split squat DB overhead were an idea from Dean Somersett's newest T-nation post. Gabe had also relayed to me that this was the first overhead progression (way back). But now, I actually know what it is to stay neutral. I can also drop into a firm 90/90 position like nothing.
I SWEAR I'm going to cogently write out my routine and goals are soon.
Monday, February 11, 2013
Phase 3 - Day 17
Squat
245x5;
245x5;
245x5;
245x5; http://www.youtube.com/watch?v=OQZyGVOWBR0
245x5
RDL's
205x10
205x8
205x8
Ab Wheel
4; 2; 2
Calves
100x14; 100x14
Notes
Pleased with squats. Pain free and form improved over last week. This week, I moved my hands out a bit and kept the wrists neutral. This seems creates stability at my back, rather than at the joint of my wrists. I'm going to experiment with bringing the hands in a bit and pointing the elbows down. That sort of position is more conducive to the traditional olympic squat. But, I'll see how it goes. The point here is not to just do shit that other people say is right. The point is to squat full and deep with a neutral spine and minimal stress on the joints.
I also elevated my gaze so that I'm just slightly looking down. This also is more conducive to a more upright, oly style squat.
Gabe gave his seal of approval on the squats, but I need a better angle next week.
Ab wheels were hard as fuuuuck. I'm extremely aware of the most common problem with these: lumbar extension. So, I'm keeping the reps low and grinding them out. I didn't go all the way down on the last couple. The good thing is, my glutes naturally contracted pretty hard at the bottom. My body is really starting to "make the switch" back to neutrality with some of these movements. I still think about it all the time, but I've noticed shit has started to turn on by itself lately.
Things are starting to come together.
245x5;
245x5;
245x5;
245x5; http://www.youtube.com/watch?v=OQZyGVOWBR0
245x5
RDL's
205x10
205x8
205x8
Ab Wheel
4; 2; 2
Calves
100x14; 100x14
Notes
Pleased with squats. Pain free and form improved over last week. This week, I moved my hands out a bit and kept the wrists neutral. This seems creates stability at my back, rather than at the joint of my wrists. I'm going to experiment with bringing the hands in a bit and pointing the elbows down. That sort of position is more conducive to the traditional olympic squat. But, I'll see how it goes. The point here is not to just do shit that other people say is right. The point is to squat full and deep with a neutral spine and minimal stress on the joints.
I also elevated my gaze so that I'm just slightly looking down. This also is more conducive to a more upright, oly style squat.
Gabe gave his seal of approval on the squats, but I need a better angle next week.
Ab wheels were hard as fuuuuck. I'm extremely aware of the most common problem with these: lumbar extension. So, I'm keeping the reps low and grinding them out. I didn't go all the way down on the last couple. The good thing is, my glutes naturally contracted pretty hard at the bottom. My body is really starting to "make the switch" back to neutrality with some of these movements. I still think about it all the time, but I've noticed shit has started to turn on by itself lately.
Things are starting to come together.
Phase 3 Day 16
Conditioning
Prowler runs w/ 170lbs
9 runs x 30 yds down and back
Notes
This was on Saturday night. Forgot to post. We are mostly doing this in a quick walking fashion. Big, fast steps, but not a sprint.
Over the years, I've done pretty much all lengths and intensities of prowler pushes.
Pure, all out sprints is probably the most popular form of sled pushing (that I've seen). For some reason, everyone thinks you need to push these things at max fucking effort. Why? That is a poor idea in almost every genre of training. From distance running to powerlifting. Pure max work is extremely fucking limited in practical application.
I'm not going to go on and on about this tonight, but I'll just say I've found that for conditioning it is much more effective to push the prowler at 80% without sprinting. Then you can get in more passes with sessions of decent length.
Maxing out on this shit has its place, but if you when you hear the word "prowler" you think "hardcore max intensity," then you might want to check the beard on your neck.
Prowler runs w/ 170lbs
9 runs x 30 yds down and back
Notes
This was on Saturday night. Forgot to post. We are mostly doing this in a quick walking fashion. Big, fast steps, but not a sprint.
Over the years, I've done pretty much all lengths and intensities of prowler pushes.
Pure, all out sprints is probably the most popular form of sled pushing (that I've seen). For some reason, everyone thinks you need to push these things at max fucking effort. Why? That is a poor idea in almost every genre of training. From distance running to powerlifting. Pure max work is extremely fucking limited in practical application.
I'm not going to go on and on about this tonight, but I'll just say I've found that for conditioning it is much more effective to push the prowler at 80% without sprinting. Then you can get in more passes with sessions of decent length.
Maxing out on this shit has its place, but if you when you hear the word "prowler" you think "hardcore max intensity," then you might want to check the beard on your neck.
Saturday, February 9, 2013
Phase 3 Day15
1. Press
135x3;135x5; 135x5
2. Sumo
365x1; 385x1; 385x3; 385x3; 385x3; 385x3; 385x5
3a. Flat Bench
225x8; 225x8; 225x6
3b. Chins
5; 5; 5
4. Farmers Walks
70lbs x 60 yards; 70lbs x 60 yards; 70lbs x 30 yards
5. Facepulls
25 Reps
Notes
Schedule got messed up again this week because I'm busy as fuck. I'm doing more work this weekend to prevent this from happening again.
Press felt like shit. I really have no desire to be doing this lift right now. I only did it because Connor was doing it.
Sumo felt solid. Still slow off the ground, but now that I'm actually squatting, I hope that begins to improve.
Did flat bench because Connor was doing it. Felt weird but I was somewhat pleased its not totally in the shitter. My chest is already sore as fuck today.
135x3;135x5; 135x5
2. Sumo
365x1; 385x1; 385x3; 385x3; 385x3; 385x3; 385x5
3a. Flat Bench
225x8; 225x8; 225x6
3b. Chins
5; 5; 5
4. Farmers Walks
70lbs x 60 yards; 70lbs x 60 yards; 70lbs x 30 yards
5. Facepulls
25 Reps
Notes
Schedule got messed up again this week because I'm busy as fuck. I'm doing more work this weekend to prevent this from happening again.
Press felt like shit. I really have no desire to be doing this lift right now. I only did it because Connor was doing it.
Sumo felt solid. Still slow off the ground, but now that I'm actually squatting, I hope that begins to improve.
Did flat bench because Connor was doing it. Felt weird but I was somewhat pleased its not totally in the shitter. My chest is already sore as fuck today.
Tuesday, February 5, 2013
Phase 3 Day 14
Back Squat
225x5;
225x5;
225x5;
225x5; http://www.youtube.com/watch?v=X634qqtx3pU&feature=youtu.be
RDL
205x10
205x10
DB Row
70x6; 70x6; 70x6
BB Incline
225x5
225x5
185x8
Conditioning
90 lb Prowler Runs
25 yards down and back x 12 runs
Notes
I'm pleased with squats tonight. I'm kinda neutral. For like the first time ever. With that said, I still have a ton left to improve. Tonight was important because after seeing the video, for the first time I felt confident that someday I'll have a decent, healthy backsquat. That is basically what I'm after. First and foremost, I want to squat in a way that does not fuck me up. Once I can do that, I'll determine whether I want to go back down the road of powerlifting and heavy strength training. I DO want to go down that road, but I've decided the health of my joints is far more important than lifting numbers. I know how to be a strong, active, healthy individual without squatting. I'd like to squat because, well, I like to squat. But walking around and picking shit up without pain when I'm 50-60 (and beyond) is more important to me than improving my mediocre squat numbers.
I revamped my DB Row. Hard to explain what I was doing, but I'm fixing my lateral pelvis alignment. I have a tendency to "dump" my hips out on DB rows. I had to lower the weight, but I was getting a nice contraction.
Over the weekend, I was reading a Pavel article about why the 16, 24, and 32kg kettlebell setup works well. As opposed to having very small jumps, big jumps force you to get good at the movement more quickly. So I said fuck it, and hopped up 20 pounds on incline. Felt solid.
Legs weren't heavy, but conditioning wore me the hell out. The pavement in STL is smoother than in NH, so its easier to push the prowler. Now that I'm training with Connor again, I'll be doing more and more shit.
225x5;
225x5;
225x5;
225x5; http://www.youtube.com/watch?v=X634qqtx3pU&feature=youtu.be
RDL
205x10
205x10
DB Row
70x6; 70x6; 70x6
BB Incline
225x5
225x5
185x8
Conditioning
90 lb Prowler Runs
25 yards down and back x 12 runs
Notes
I'm pleased with squats tonight. I'm kinda neutral. For like the first time ever. With that said, I still have a ton left to improve. Tonight was important because after seeing the video, for the first time I felt confident that someday I'll have a decent, healthy backsquat. That is basically what I'm after. First and foremost, I want to squat in a way that does not fuck me up. Once I can do that, I'll determine whether I want to go back down the road of powerlifting and heavy strength training. I DO want to go down that road, but I've decided the health of my joints is far more important than lifting numbers. I know how to be a strong, active, healthy individual without squatting. I'd like to squat because, well, I like to squat. But walking around and picking shit up without pain when I'm 50-60 (and beyond) is more important to me than improving my mediocre squat numbers.
I revamped my DB Row. Hard to explain what I was doing, but I'm fixing my lateral pelvis alignment. I have a tendency to "dump" my hips out on DB rows. I had to lower the weight, but I was getting a nice contraction.
Over the weekend, I was reading a Pavel article about why the 16, 24, and 32kg kettlebell setup works well. As opposed to having very small jumps, big jumps force you to get good at the movement more quickly. So I said fuck it, and hopped up 20 pounds on incline. Felt solid.
Legs weren't heavy, but conditioning wore me the hell out. The pavement in STL is smoother than in NH, so its easier to push the prowler. Now that I'm training with Connor again, I'll be doing more and more shit.
Saturday, February 2, 2013
Phase 3 Days 11, 12, 13
Day 11
Prowler runs w/ 90 lbs.
30 yards down and 30 yards back x 7 runs.
Notes
Did this in the pouring rain with 2 friends. It was fun.
Day 12
Originally I went in on Thursday night and did some bullshit front squatting. I was so frustrated I walked out. Friday night went better:
Back Squat
135x5... http://youtu.be/pCFrxTk3VPk
155x5
185x5... http://youtu.be/EsgNS718m-I
225x5
225x5... http://youtu.be/Q0uI9VxcugY
Sumo Deadlift
315x3... http://youtu.be/5y5OaEPQj5c
365x3... http://youtu.be/2GOAO8hwipo
375x3 (+10 lb)... http://youtu.be/Jp4p8N_mPQM
375x3... http://www.youtube.com/watch?v=6fwiQPag_jk
375x3... http://youtu.be/HCpBbABVxdc
375x1
Incline BB
205x5; 205x5 205x5; (+5 lb) 135x21 (+2 reps)
Chins
6; 6; 6 (+1 rep/set)
Squats look like shit, but I'm going to run with it and adjust as I go. I'm in no rush. I just want to stay healthy and have legit form.
I feel better about the sumos, though they still have a long way to go. My hip position is awkward. You can see me playing with it on each set.
Inclines are starting to feel solid as fuck.
Day 13
3 Rounds:
16kg x 20 Swing
20 pushups
16kg x 10/10 Snatch
16kg x 5/5 Renegade Row
16kg x 5/5 Windmill
I just wanted a quick little workout to do in my living room before going out to eat. I'm really out of shape. I'm ordering a 53lb and 70lb KB soon... probably from Rogue. They seem to have the best prices on decent KB's. I used them at my gym in DC. Work fine.
Prowler runs w/ 90 lbs.
30 yards down and 30 yards back x 7 runs.
Notes
Did this in the pouring rain with 2 friends. It was fun.
Day 12
Originally I went in on Thursday night and did some bullshit front squatting. I was so frustrated I walked out. Friday night went better:
Back Squat
135x5... http://youtu.be/pCFrxTk3VPk
155x5
185x5... http://youtu.be/EsgNS718m-I
225x5
225x5... http://youtu.be/Q0uI9VxcugY
Sumo Deadlift
315x3... http://youtu.be/5y5OaEPQj5c
365x3... http://youtu.be/2GOAO8hwipo
375x3 (+10 lb)... http://youtu.be/Jp4p8N_mPQM
375x3... http://www.youtube.com/watch?v=6fwiQPag_jk
375x3... http://youtu.be/HCpBbABVxdc
375x1
Incline BB
205x5; 205x5 205x5; (+5 lb) 135x21 (+2 reps)
Chins
6; 6; 6 (+1 rep/set)
Squats look like shit, but I'm going to run with it and adjust as I go. I'm in no rush. I just want to stay healthy and have legit form.
I feel better about the sumos, though they still have a long way to go. My hip position is awkward. You can see me playing with it on each set.
Inclines are starting to feel solid as fuck.
Day 13
3 Rounds:
16kg x 20 Swing
20 pushups
16kg x 10/10 Snatch
16kg x 5/5 Renegade Row
16kg x 5/5 Windmill
I just wanted a quick little workout to do in my living room before going out to eat. I'm really out of shape. I'm ordering a 53lb and 70lb KB soon... probably from Rogue. They seem to have the best prices on decent KB's. I used them at my gym in DC. Work fine.
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