Saturday, May 7, 2011

Training Log: 5/2 - 5/7

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!

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