Thursday, April 28, 2011

T-LOG: WEDapr27-THURSapr28

THURSDAY, APRIL 28th, 2011

I have not deadlifted for 2 weeks.  I took the last week off from deadlifting because I got sick, lost two training days,  and opted to squat on my DL day instead.  I had deadlifted plenty with the 'rib situation' inhibiting my squat so no biggie.

Conventional Deadlift: 245x5, 335x4, 425x1, 515x1, (add belt) 605x1, 660lbs x 1 x 6 sets

GHD Sit Ups: 20 x 3 sets
w GHD Hip Extentions 15 x 3 sets

I am pretty satisfied with this.  I would have liked to have gotten to 10 reps before they started to grind a bit but oh well.  Next week we will see how 675 feels and if I can do the same amount of sets or more before they start to slow down.


Everything is feeling pretty good today.  I basically woke up feeling fantastic and pissing excellence.  First time in a long time NOTHING is sore at all.  Usually means I am not training enough in my books but the back does hurt (ribs) when I search for it....

Bench Press: worked up to 385+30lbs chains for doubles.  did 6 sets of 2.  And then since I haven't done any 'pause work' I did an easy 5 x 5 with 315lbs to work on the technique.

Ring Dips x 15
w Ring Rear Delt Pull Aparts x 15
x 4 rounds

***** During our crossfit class, we were working on turkish get ups w Kettle Bells.  I attempted a 44kg KB and lost it funny forcing a painful internal rotation on my shoulder(this was after following some advice from Willie saying to turn your wrist....yeah...NO).  So we will see how it feels come next bench day.  Things could only feel great for so long.

Tuesday, April 26, 2011

T-LOG: MONapr25-TUESapr26

TUESDAY, APRIL 26th, 2011

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1. 495x1, 545x1, (add belt) 585x1,
610 x 3 x 6 sets
Box Jumps: 5 x 5

I am happy with this.  If I can keep making incremental gains as i continue to REintroduce the heavy loads back into my squat...I might be able to work back up to a 700plus squat by June 11th.  We will see but as of now it's just words on the internet...we'll see when it counts.

MONDAY, APRIL 25th, 2011

Bench press: 135x8, 225x6, 275x3, 315x2, 345x1, (add 60lbs of chains) 345+ x 4 reps x 10 sets

Ring Dips: 15 reps
W Ring Pull Aparts: 15 reps
X 4 sets

DB Front Raises: 45's x 20
W Cuban Cleans: 10's x 25

Sent from my BlackBerry device on the Rogers Wireless Network

Sunday, April 24, 2011

T-LOG: FRI Apr22-SAT Apr23

SATURDAY, APRIL 23rd, 2011

This was a day that was really going to test my squat to see if I can work on getting it back on track.  My third time squatting since the 19th of March(and even then I was having hip issues so I wasn't really squatting).  The time off has given me a lot opportunity to let my right hip heal so that I no longer have issues being forced out of my technique.  The only issue is how I am overly prudent in my postures and during the descent of my squat which is not allowing me to be as assertive with my technique as I normally am.

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1, 625lbs x 1 rep x 10 sets ( almost all of my sets were decent, No sticking points, and I felt as if I could do it all day.....THIS IS A VERY GOOD THING!!)  We'll see how my triples w 610lbs go on Tuesday.

Box Jumps 5x6 sets

Handstand Practice and cuban cleans.

FRIDAY, APRIL 22nd, 2011

Bench Press: 135x8, 225x5, 275x3, 315x3, 365x1, 405x1x10sets

Ring Chin Pull Aparts x 15
w Ring Dips x 15
Ring Rev Lateral Pull Aparts x 15
ALL X 4 Rounds

Thursday, April 21, 2011


So I went to see Dmitry Bichet today(chiro, cool dude, understands that lifting is a lifestyle -not like half the plebian chiros out there) and he worked on my rib a little.  It is slowly starting to feel better and I just want to squat without the fear of that popping pain happening again and he gives me reassurance and also helps by recommending areas to focus over head stabalization for my ribs...

I squatted last Saturday 610lbs x 1 rep x 10 sets and last Tuesday I was supposed to do 595lbs for triples but I got sick.  So given that I have been deadlifting A LOT lately, I cut out the usual Thursday deadlift and decided to attempt my triple.

NOTE:  This is only my second time squatting in over a month.

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 595 x3reps x 4 sets
This is not the amount of sets I had been hoping for.  The last few times I was only able to do 4 sets of triples was with 635lbs on December 21st or 22nd......  few things to consider....  I am just getting over a stomach bug that destroyed me.....I am nervous about my rib popping out and this is causing me to squat without confidence, i haven't been squatting lately, I am training without rehbands which I believe do help me out a lot......  these are not excuses just things for me to consider on not getting down on myself...I am only 7 weeks out from my next comp and not even competition ready.....  i am seriously contemplating taking a token squat, token bench.....and trying to pull around 800.....    anyway, I am sure things will start to fall into place as i continue to re-introduce my body to it's old ways.....

Finished off with some box jumps 5 reps x 8 sets and 2 human flags each side for about 2-3 seconds to make myself feel special.

T-LOG: WEDApri20


12pm :Well, I lost about 8 lbs on this whole fiasco.  Even though I am feeling much better and the problem has ceased to exist I did wake up with a bodyweight 8 lbs shy of what I normally wake up at. ...needless to say, I probably should not lift anything heavy.  I was going to attempt to do Tuesday's prescribed training session of 595 x 3 for multiple sets in the squat but at such a light body weight..I don't think so.

7pm: I have basically spent today eating and drinking(some things good, some things I urge my people to stay away from).  I have had about 4 litres of gatorade, 2 liters of apple juice, 3 packs of beef jerky, a couple rows of salted soda crackers, 2 tubs of activia yogourt, and some protein shakes.......I feel as though my weight is coming back and one thing that I find funny is that I have barely peed all day and when I finally do feel the urge...barely anything.....
I decided to lift some light weights.  Upper body:
BenchPress: 385lbs x 2 reps x 6 sets, 315lbs x 5(paused) x 3 sets, 405lbs x 1(just for the hell of it to see if i could)

Handstand walks up the wall x 2
w ring chins x 12
w ring dips x 12
w ring pull aparts x 15
All X 6 rounds

8:45pm  :  feeling a great need to regain weight and get water back into my system.  PIZZA PIZZA.  It's almost as if after being sick i get to eat all of the things I would normally avoid.  Things I avoid because they make me feel sick, bloated or tired....and yet after being depleted, I am eating them to feel better?  WEIRD.  But true.      1 Large Meatlovers....mmmmmmm.Done.

Feeling goooooooooooooood.

Tuesday, April 19, 2011


TUESDAY, APRIL 19th, 2011

I spent most of last night trying to force myself to throw up and sitting on the toilet peing out of my bum bum(you are right if you are thinking that that really sucks).  No sleep and about 7-8 lbs lighter...I am not feeling too well today...and obviously NOT TRAINING.
I have a feeling that this is due to the McDonalds sausage and egg mcmuffin I crushed on my way to work Monday morning.
Todays workout......chugging gatorade and water and sippin on some syzzzzrrrp aka immodium.

MONDAY, APRIL 18th, 2011

Bench Press: worked up to 365 for 6 triples.  This weight felt a lot more difficult than it should have.  But being my second time benching, in what feels like forever, I am not worried.

Ring Dips x15
w Bent over reverse laterals 45's x30
ALL X 5 Rounds

Handstand practice


Even though my rib has been bothering me a lot still and I am scared of it popping some more I need to attempt to squat to see what happens.

BackSquat: 610lbs x 1 rep x 10 sets

Box Jumps: 5x5

Handstand Practice

FRIDAY, APRIL 15th, 2011

I decided to attempt to bench as my rib is starting to feel better.

Bench Press: 135x5, 185x5, 225x5, 275x3, 315x2, 365x1, 405x1, 315 x 8 reps x 6 sets
Felt good to bench today.  I simply didn't allow myself to do any reps that were not smooth.

Ring Dips: 3 sets of 20
Bent over reverse laterals: 45's x 35 x 3 sets

THURSDAY, APRIL 14th, 2011

I deadlifted last Saturday(625lbs x 18 singles)  and Tuesday( heavy singles adding chains)...and now today.  Yes, this is an obscene amount of deadlift volume....but i can't squat and I'm not forcing myself to perform lifts that are too difficult.

Conv Deads: 245x4, 335x3, 425x2, 515x1, (add belt) 605x1, 645x1, 645x1, 645x1

Box Jumps: 5x5

GHD Situps: 3x20


Ring Jowet Pushups: x 34
w Bent over Db lateral raises: 50's x 30
w Box Jumps x 5

Wednesday, April 13, 2011

T-Log: MON Apr11-TUES Apr12

TUESDAY, April 12th,2011
Well, my back(sublexated rib) is feeling a lot better today and the urge to squat is undeniable. I am going to attempt to get it popped back into place tomorrow so squatting and risking inflammation which will make assessing and adjusting more difficult would be a terrible idea.
Conventional Deadlifts: 245x4, 335x3, 425x2,515x1,(add belt)605x1, 605+60lbs chain x 1, 605+90lbs chain x 1, 605+120lbs chain x 1
Box jumps '42: 5x5
GHD sit ups(opening up): 2x30reps

MONDAY, April 11th, 2011

Ring Jowet PU's(follow through at top): x 33 reps
W Bent Over DB Reverse laterals: 45's x 33 reps
W Box Jumps: '42 x 5 reps

Sent from my BlackBerry device on the Rogers Wireless Network

Sunday, April 10, 2011

T-Log: MON Apr 4th - SAT Apr 9th 2011

This past week has been a week of jumping and ring push ups and reverse lateral...yaaaaaaay

SATURDAY, April 9th, 2011

Conv Deads: 245x4, 335x3, 425x1, 515x1, (add belt) 625lbs x 1 x 18 sets

GHD Sit ups: 3 x 20 reps

FRIDAY, April 8th, 2011


Ring Jowet Pu's: x 32 reps
w Bent Over Reverse lateral raises: 45's x 32 reps
w Box Jumps: x 5 reps
ALL FOR 8 ROUNDS(256 pushups, 256 rev laterals, 40 box jumps)

THURSDAY, April 7th, 2011

This is normalling my deadlifting day.....but I thought I would give my lower back a rest since I have been mauling it lately trying to make up for not squatting.  

Box Jumps '42 x 5 reps
Lateral raises (strict) 45's x 20
Box Jumps '42 x 5 reps
GHD situps(opening up) x 20
ALL FOR 8 ROUNDS (80 box jumps, 160 lateral raises, 160 GHD situps)

WEDNESDAY, April 6th, 2011


Ring Jowet Push Ups: x 31 reps
w Bent Over reverse laterals: 45's x 31 reps
w Box Jumps '42: x 5 reps
x 8 Rounds (248 push ups and reverse laterals, and 40 jumps)

TUESDAY, April 5th, 2011

rib....can't load on my shoulders..... so I decided to do a little bit of deadlifting just to handle some weight on my posterior chain and then a little mobility-ish stuff

Deads: worked up to 605 x 3 reps for 1 set

100 bodyweight squats (50 and 50)

Box Jumps '42: 5 x 20 (total 80)

Walking Lunges(done reaching far to stretch out): 50 steps

Various stretches

**Today, I basically just took some time to feel loose.

MONDAY, April 4th, 2011

Shoulders feel fine.  Rib still an issue so bench set up feels off.

Ring Jowet Push Ups: 30 reps
w Bent Over DB laterals: 45's x 30 reps
w Box Jumps: x 5 reps
x 8 ROUNDS(240 pushups and reverse laterals, 40 box jumps)

Sunday, April 3, 2011

T-Log:TUES Mar 29 - SAT April 2nd

I am basically just 10 weeks out from my next competition.  I am hoping to squat around 727lbs and I haven't gone past 635lbs since my last competition in late January. This is due to a sore hip and then recently a problem with my rib supporting heavy weights on my back.  I am hoping to bench around 474lbs and have not benched in about three weeks because of shoulder issues(fine now) and recently the same back/rib issue affects my bench.  My deadlift is the only thing that feels fine even tho I am pulling with a compromised start position because of the back issue.  THIS SUCKS.....I hope 10 weeks is enough time to increase my total.

SATURDAY, April 2nd, 2011

My back is still hurting very much.  For some reason deadlifting without keeping shoulders tight and somewhat relaxing my upper back at the start is not hurting....can't squat...why not pull again.

Conventional Deadlifts: 245x3, 335x2, 425x1, 515x1, (add belt) 605x1, 655x1, 655x1, lighter downsets/speed- 565x3reps x 4 sets

GHD situps and hip extensions: 3 x 15 reps each

FRIDAY, April 1st, 2011

Ring Jowet PU's(squeeze at top): x 29 reps
w Bentover DB reverse Laterals: 45's x 29 reps
w Box Jumps '42: x 5

THURSDAY, March 31st, 2011

Conventional DL: 155x4, 245x4, 335x2, 425x1, 515x1, (add belt) 605 x 1 rep x 20 sets

GHD situps: 15 reps x 3 sets

WEDNESDAY, March 30th, 2011

Ring Jowet PU's: x 28
w Benover Db reverse Laterals x 28 (45's)

TUESDAY, March 29, 2011

Today my back is feeling a lot better.  It feels looser and and the pain when trying to set up my posture is not feeling so bad.  So I have decided to attempt squatting lighter... and since the pain gets stronger when I pull my hands back(as if squatting off my back) I decided to squat using the safety squat bar so that i can keep my hands somewhat forward.  Intention of finding a weight to do 5 x5 with no grind reps.

Safety Squat: 155x8, 245x6, 335x5, 425x1(not bad), 475x1 ( and OUCH!!)

Back spasm and the region in my back feels reinjured....  in squat put more pressure on the low trap(duh..)  and I am starting to beleive that it is a RIB issue after talking to my good friend and chiro Stefan Bulfon(that's a shout out yes!!)