Monday - ME LB
Warm Up - SFMA Drills (MSF, MSE, Rotation), Glute Activations
Trap Deadlift
5 x 135
3x 170
2x 200, 235, 275, 335, 355, 375
1x 425
Cool down - Quick Band Stretch
Notes: As I was warming up, I was feeling it and decided to go for a PR. I ended up hitting 425lb pretty solid with no major technique flubs. Getting closer to reaching that 500lb goal by the end of summer. SFMA work has finally helped get my knee right which has translated to my hip - low back felt great after this lift. I haven't been able to say that in a long time.
Tuesday - ME Upper Body
Warm Up - None
Bench Press
10 x 75
5 x 95
4 x 115, 135
2x 185
5x2 x 205
TRX Level 2 Rows 3 x 10 (Chin Ups x 2)
Barbell Military Press (Chin Ups x 2)
15 x 95
10x 115
8x 135
5x 155
Extra Chins 2 reps x 11 sets
Cool down - None
Notes: L shoulder felt pretty good on bench - definitely the heaviest I have been able to go for multiple sets with good technique in a long time. I really did that part of the workout to keep TWhit (Chatt. State BBall) on track. Slowly introducing him to faster training pace. The 155 on military was tough but I got it pretty strict - good lift. I spontaneously decided this day to start upping my volume on chins for the week. Even though I felt "heavy" I was able to crank out quite a few doubles to make up for it.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Levels 15-20 on High Intervals, Levels 5-10 on Low Intervals
Cool down - None
Notes: In a word - that SUCKED!!! Almost fell off the stepper after the first level 20 full blast interval...if you are using an elliptical to work on getting lean you are wasting your time. GET ON THE STEPPER!
Thursday - Explosion
Warm Up -SFMA Drills (Extension, Flexion, Rotation)
KB Snatches 5 x 5 x 35 (Technique)
Box Jumps 5 x 5 x High Box (Chin Up x 2)
Cool down - Tiger tail & Band Stretch
Notes: I really working on not jumping my snatches today. I have noticed that elite KB coaches/athletes' snatches are really a jump but more of a swing with a high finish. I am going to keep playing around with this idea. Again, more extra chin ups...
Friday - RE Lower Body
Warm Up -SFMA Drills (Extension, Flexion, Rotation)
Barefoot Barbell Deep Front Squat 5 x 45, 55, 65, 75, 85, 95 (Chin Ups x 2)
Barefoot Barbell Good Morning 5 x 45, 55, 65, 75, 85, 95 (Chin Ups x 2)
Cool down -None
Notes: I warmed up with the SFMA drills and then decided to integrate them and the tigertail in between sets. It actually helped to keep my R knee pretty loose - I haven't been able to do loaded deep front squats in years. I could still feel the knee but nowhere near what it's been. Also spread the floor on Good Mornings with no shoes on - felt locked in but my feet slid on the carpet some - going to try this on a rubber mat next time. More chins - felt really strong on them - PR is going down this summer!
Saturday - Bodybuilding day
Warm Up - Some light shoulder raises - not much of anything really.
1 Arm Isolation Lateral Raises 4 x 10 (Chin Ups x 2)
Plate Front Raises 4 x 10 (Chin Ups x 2)
Feet Elevated Push Ups 4 x 10 (Chin Ups x 2)
EZ Bar Curls 4 x 10 (Chin Ups x 2)
EZ Bar Skull Crushers 4 x 10 (Chin Ups x 2)
Cool down - None
Notes: The best part of this lift was the pace. I was able to bounce back and forth on my supersets really fast because the gym was empty. I also beasted all of the chin ups save for the last 3-4 sets - pretty good considering I did 30+ in this workout. Also, feet elevated push ups = MONSTER!
Saturday, May 7, 2011
Training Log: 4/25 - 4/30
Monday - ME LB
Warm Up - SFMA Drills (MSF, MSE, Rotation)
DB Hip Thrusts 8 x 10 x 40lb on each hip
Cool down - Ran out of time
Notes: I didn't have time to set up for barbell hip thrusts so I had to go DB's instead. As I have continued to experiment the SFMA drills, my R glute has been firing better and I have been having much less knee pain. I can almost do a freestanding squat with no pain. SUPER EXCITED!
Tuesday - ME Upper Body
Warm Up -SFMA Drills (MSE & Thoracic Mobility)
Standing Military Press
5 x 75, 95, 115, 135
3 x 150, 175
1 x 185
Charlie Weingroff Push Ups 5 x 10 (Chin Ups x 2 + 20lbs)
Band Rows 5 x 10 (Chin Ups x 2 +20lbs)
Bi's & Tri's x 4 x 10 each x 95lbs
Cool down - Ran out of time...
Notes: I was pretty strong on Military Press but CW push ups (hand floor spread + glute lock + head tuck) were really hard. I recommend that your try them if you are looking for a challenge.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Level 15 Intervals
Cool down - None
Notes:
Thursday - Explosion
Warm Up -
KB Swings 10 x 35, 45 , 60, 60, 60
Box Jumps 5 x 10
Cool down -
Notes:
Friday - RE Lower Body
Warm Up - None
Plate Good Morning 3 x 10 x 45lb
Lateral Lunge 3 x 5 x BW
Vertical Pallof Press 3 x 10 each side x Red Tube
Body Saws 3 x 10
MB Twist Pass 3 x 10 each side x 10lbs
Hanging Leg Raise 3 x 10
Cool down -None
Notes: I have been continuing to work on "spreading" the floor on Good Mornings - it really places the emphasis on the hamstrings and gets the rear kinetic line stretched out. My experience with the SFMA flexion drills has told me that this is a big problem with the R knee.
Saturday - OFF
Notes: I was up in Nashville all day and didn't get any work in. I probably needed the day off anyways...oh well...
Warm Up - SFMA Drills (MSF, MSE, Rotation)
DB Hip Thrusts 8 x 10 x 40lb on each hip
Cool down - Ran out of time
Notes: I didn't have time to set up for barbell hip thrusts so I had to go DB's instead. As I have continued to experiment the SFMA drills, my R glute has been firing better and I have been having much less knee pain. I can almost do a freestanding squat with no pain. SUPER EXCITED!
Tuesday - ME Upper Body
Warm Up -SFMA Drills (MSE & Thoracic Mobility)
Standing Military Press
5 x 75, 95, 115, 135
3 x 150, 175
1 x 185
Charlie Weingroff Push Ups 5 x 10 (Chin Ups x 2 + 20lbs)
Band Rows 5 x 10 (Chin Ups x 2 +20lbs)
Bi's & Tri's x 4 x 10 each x 95lbs
Cool down - Ran out of time...
Notes: I was pretty strong on Military Press but CW push ups (hand floor spread + glute lock + head tuck) were really hard. I recommend that your try them if you are looking for a challenge.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Level 15 Intervals
Cool down - None
Notes:
Thursday - Explosion
Warm Up -
KB Swings 10 x 35, 45 , 60, 60, 60
Box Jumps 5 x 10
Cool down -
Notes:
Friday - RE Lower Body
Warm Up - None
Plate Good Morning 3 x 10 x 45lb
Lateral Lunge 3 x 5 x BW
Vertical Pallof Press 3 x 10 each side x Red Tube
Body Saws 3 x 10
MB Twist Pass 3 x 10 each side x 10lbs
Hanging Leg Raise 3 x 10
Cool down -None
Notes: I have been continuing to work on "spreading" the floor on Good Mornings - it really places the emphasis on the hamstrings and gets the rear kinetic line stretched out. My experience with the SFMA flexion drills has told me that this is a big problem with the R knee.
Saturday - OFF
Notes: I was up in Nashville all day and didn't get any work in. I probably needed the day off anyways...oh well...
Sunday, May 1, 2011
Fury Performance Newsletter: May 2011
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| 'Zie rocking a level 2 TRX push up w/ perfect technique! |
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| Patrick crushing a Level 3 TRX push up w/ perfect technique! |
The "List"
Congrats to Fury Boles & Fury Ellis on winning ASA Diamond Classic
Congrats to Fury Millwood and Fury Ellis on qualifying for ASA Nationals!
EMILY BOYD - 275lb DEADLIFT & NEW FACILITY RECORD!!!
Jess Brown - Honorable Mention All Conference !
Welcome Aboard Courtney Smith!
Congrats to Fury Millwood and Fury Ellis on qualifying for ASA Nationals!
EMILY BOYD - 275lb DEADLIFT & NEW FACILITY RECORD!!!
Jess Brown - Honorable Mention All Conference !
Welcome Aboard Courtney Smith!
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| FPT's newest personal trainer mugging for the camera! |
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| PROM GUNSHOW! |
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| Aryn smoking sprinter leg |
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| The Lady Tide's version of "show us your mean fac |
Video of the Month
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