Training Logs - A Week's Worth of Stuff

* I have been struggling to update daily so I decided to back to a 2-3 times per week format.

10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3

* Didn't have a great spot here...I should PR this during my next 2 week cycle...

10/20/11
Pipe Roll &  Band Stretch...I think

* Didn't write it down...

10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets

EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115

* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!

10/22/11
OFF

10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch

* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.

10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch

* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...


10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest

* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH

10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch

* I always feel better when pushing sled regularly...do work son!

Training Log: 10/18/11 - Recovery Work

Pipe Roll & Band Stretch
Thoracic Mobility Drills
SFMA Hip Flexion & MSF

TRX Fallouts 3 x 10
Vertical Pallof Press 3 x 5 x Black Band

* my tweaked SI joint reminded me of how good I felt when I regularly worked on SFMA movement prep...practice what you preach!

Training Log: 10/17/11 - Goblet Squatting

Goblet Squats
5 x 35, 45, 5 x 5 x 60

* I went real conservative here to protect my newly adjusted back...I also work some thicker sole shoes to protect again pronation (flat feet-itis!) and I felt pretty good. Probably to squat and dead in new balance or brooks shoes from now on to protect my knees/hip. Although I love the Free's and Minimus', combining the half marathon, them, and getting weak has led me to be more injured than ever! Sometimes it takes awhile to figure things out I guess.

Training Log: 10/13/11 - Olympic Lifts

Hang Snatch
5 x 95, 105
3 x 115
2 x 125
1 x 135

Hang Clean - Power Jerk
3 x 135
2 x 155
1 x 175, 185, 195, 205
3 x 1 x 165

*Decided to go heavier on both lifts....real sticky on everything except cleans...tweaked my SI joint on R side also so going to spend more time on technique and turning this day into an Explosion day...can't affored to tweak that SI again. Took two days off and had to go lighter on my plan squat day as a precaution. Bummer...

Training Log: 10/12/11 - Recovery & Core Work

Dynamic Warm Up #4
Deep Breathing Drill - L Lunge x 10
Jump Rope x 25
Side Tri Stretch x 10 breathes
Jump Rope x 25
Reverse Lunge w/ Reach x 5
Jump Rope x 25 x Left Foot
Jump Rope x 25 x Right Foot
Toe Touch - Squat - Reach x 10
Groiner Hops x 10
Cobra Stretch x 10 breathes
Jump Rope x 25
Scap Push Ups x 10
MB Around the World x 10 each side x 15lbs
1 Leg Balance Squats x 10 each

Weighted Side Plank 3 x 10 breathes x 35lb
Cross Body Chop x Red Band x 10 each side

* Doing core utilizing breathes is super hard and something I will soon be implementing with clients...totally awesome way to "count". Also, need to get some pipes made so I can have the old kids doing chops - smashes the core!

A Simple but BRUTAL LB Workout
Goblet Bulgarian Split Squats
5 x BW, 10-80lbs (10lb jumps)

*Suck...'nuff said...

A random RE Upper Body Day
Barbell Military Press
5 x 45-145 (20lb jumps)
165 x 3
185 x 2
195 x 1
5 x 135 x 5

* A single at 195 is pretty good...gotta get 225 before I feel good again though...

A Random Max Out on Trap Deadlift
10x 155
5 x 205
3 x 245
2 x 295
1 x 345, 375, 405, 415, 425, 435

* I ran out of time on this one before I could do some drop work but 500 is going down soon since I hit 425 again with little prep last week.

A Random Close Grip Max Out
10 x Bar
5 x 65
3 x 95, 115, 135
2 x 165, 195
1 x 225, 240, 260, 285
3 x 8 x 195

* I just hit 280 last week on no sleep but I was feeling way better during this one...300 on CG will fall soon.

Random Conditioning
Stepper x Level 1 x 30 Minutes

* This had to be one of my first ones after the honeymoon when I decided to get back at it...haha

Random Heavy LB Action
1 Leg RDL's
5 x 10's-35's (5lb jumps)
5 x 3x 60's

* Those 60's must have sucked - not sure where this one came in...

Training Log: 10/11/11 - Chin Up Fun

ME Upper Body
Neutral Grip Chin Ups
5 x 50, 100, 150, 200 - Lat Pulldown Warm Up
2 x Jump Chins - Hard Jump
1 x Jump Chin - Soft Jump
1 x Bodyweight (270lbs), +5-30 (2.5 lb jumps)
3 x 1 x Bodyweight (90%)

DB Bench Press
85's x 12, 11, 9

* I was surprised at two things here...1) I weighed 270lbs - although I feel leaner 2) I was able to do a chin with 30lbs strapped on - been awhile since that has happened.

Old RE Lower - 4-6 weeks ago
Deadlift (Glute Ham Raise)
5 x 5 x 225 (5 x 10)

* Not even sure what type of deadlift this was...how sad...

Random Maxes That I Wrote Down from the Late Summer....
Close Grip Bench - 280lbs (since tied)
Incline Close Grip - 250lbs

*soon to be broken...

RE Lower Body - 4-6 weeks ago
Goblet Squats
5 x 30-120 (10lb jumps)
3 x 10 x 85
5 x 75-25 (10 lb jumps)

* Now that is some volume...I remember that 120lb set being a bear...I had just read a 1 lift per day Dan John article I think...

RE Upper Body
Neutral Chin Ups
10 x 3 reps
+10 extra reps

* clearly another Dan John homage...

Random Conditioning...
Prowler Drives x Hi/Low x 20 yards x 10

* this always sucks...always...no matter what...

Training Log: 10/10/11 - Recovery Work

Dynamic Warm Up #3
Deep Breathing Drill - R Lunge x 10
Jumping Jacks x 25
Froggers x 15
Knee Touches (Wall) x 5
High Knee Pulls x 5
Straight Leg Kicks x 5
Seated Split Kicks x 5
Circling Fire Hydrants x 5
Hip Bridge w/ Opposite Touch x 5
Spidermans x 5
MB Floorbreaker x 20
Kneeling Push Ups x 10
Balance Squats x 20

TRX Miyagis 3 x 10 each side
TRX Inchworms 3 x 10

Pipe Roll & Band Stretch

* Glad I'm committing to this - my R hip felt like crap before i started from deadlifting...as you get older you must do mobility work!

UB Workout - 6 weeks ago or so
KB Bench (Chin Ups)
5 x 10 x 60 (x3)
Chin Ups x 15

*not sure what I was up to here....

Training Log: 10/9/11 - Heavy Ol' Deadlifts

Max Effort Lower Body
Pipe Rolls & Thoracic Extensions x 5
Trap Bar Deadlifts
5 x 115, 155, 205
3 x 265
2 x 305
1 x 335, 365, 385, 405, 425
3 x 1 x 395 (90%)

*hadn't pulled deads in awhile so this wasn't a bad lift but I need to pull heavier next time around...core felt solid which was a great sign for the future...

An Old Max Effort LB Lift
Front Squats
10 x 45
5 x 75
3 x 95, 115, 135, 165, 185, 205, 225

* this doesn't seem right since 245 for a single was such a struggle last week...I must have been frisky that day...

Training Log: 10/7/11 - Olympic Lifts!!!

Olympic Weightlifting
Power Clean
3 x 95, 115, 135
2 x 155
1 X 175, 195, 205, 215, 225
Pressing Snatch Balance
5 x 5 x 135

* I haven't done a power clean that heavy in years...it was slow, ugly, and almost sprained my wrist...good times. My technique on pressing snatch balance was rough as well after a three year layoff...slowly getting more in synch on this but slow is the key word...

Repetitive LB from the Summer
Full Squats
5 x 45, 95, 115, 135 3 x 5
Offset Lunges
4 x 5 x 35 (1/2 and 1/2)
1 leg Goblet Good Mornings
4 x 5 x 10

* totally random lift choices here...not sure I got much out of this one really...

Training Log: 10/6/11 - Work Capacity & Recovery

Dynamic Warm Up #2
Deep Breathing Drill - Tall Kneeling x 10
Jump Rope x 25
Arm Circles x 5 each way
Jump Rope x 25
Back Roll - V Sit x 10
Jump Rope x R Foot x 25
Jump Rope x L Foot x 25
Wide Mountain Climbers x 10 each
Toe Touch - Squat - Reach Drill x 10
Jump Rope x 25
Scap Push Ups from plank x 10
MB Around The Worlds x 10 each
1 Leg Balance Squats x 10 each legs

Pallof Press 3 x 10 x purple band
Hanging Knee Raise 3 x 10

Pipe Roll & Band Stretch

* this warm up made my hips feel like crap...whew...core was way easier than expected

An Old Lame UB
Shoulder Press
5 x 95, 115, 135,145, 155, 165
3 x 175
2 x 185
Chin Ups
5 x 3

* maybe this one wasn't so bad after all..2 x 185 isn't to shabby...

Training Log: 10/5/11 - Close Grip Bench

ME Upper
Close Grip Bench
10 x bar
5 x 95, 115, 135
3 x 165, 185
2 x 205
1 x 225, 255, 265, 280
3 x 1 x 265 (90%+)
Rack Rows - knees 90%
20, 15, 10 reps
OH Tri Extensions/EZ Curls
3 x 8 x 85/3 x 8 x 95

* This 280 def felt easier than the one during the summer..I will crush it next time out...the rep work sucked!

An Old ME Lower from Mid-Summer
Goblet Squat
10 x 35, 45, 60
5 x 70, 90, 120, 140, 160
KB Snatch
10 x 35, 45, 60
Band Stretch

* A random band stretch...awesome...haha

Training Log: 10/4/11 - Work Capacity & Recovery

Dynamic Warm Up #1

Deep Breathing Drill on Back x 10
Running Butt Kicks x 50 total
High Knee Pulls x 5 each
Ankle Sits x 5 each
Reverse Opposite Reach Lunge x 5 each
	Straight Leg Kick x 5 each
	Chain Breakers x 20
Spiderman Lunge x 5 each
	Groin Dips x 5 each
	10 Kneeling Push Ups
	20 Floorbreakers
2 Leg Squats on Balance Discs x 20

Pipe Rolls & Band Stretch

*kinda wimpy but just aiming to do something everyday as well as work on my flex/mob...clearly my cut and paste job sucked...

Training Log: 10/3/2011 - ME Front Squats!

ME Lower Body
Pipe Roll, MB Around the Worlds x 10, Spidermans x 5

Front Squat
5 x Bar, 65, 95, 115, 135
3 x 165, 195
2 x 225
1 x 240
1 x 225, 215, 215 (90%)

* Technique was good but probably should have done 2x at 165/195 and 1x at 225 since I hadn't gone this heavy in awhile. Ramping was too steep. Good starting point though....


Lower Body & Work Capacity Randomness

Reverse Lunges w/ Wide Stance Good Mornings x 5 @ same weights
5 x 45, 75, 95, 115, 135
Heavy Bag Carries
5 x 20 yds

* Random pairing here - not sure what the motivation was at all...

Random RE Upper Body

Close Grip Bench & Bentover Row @ same weights
10 x 75, 95, 115, 135 x 5
Band Pull Aparts - Palms Up
5 x 20 x Red
TRX Bi's/Tri's
5 x 10x

* This is really random - must have been near the wedding...

Training Log: 9/29/11 - Prowler Love...not

Conditioning
Prowler x 10 x hi/low x 20 yards
Big ball inchworms 3 x 10
Mb side twist pass 3 x 5 each side x 20lbs

* this sucked as usual...it's the prowler after all. FYI...also the first post from the new iPad...booyah!!!