Saturday, December 3, 2011


Monday, November 28th, 2011

My shoulders are still bothering me a little bit so I am staying around or below my 80%

Bench Press: 345+chains@60 x 4 x 6 sets
DB Press: 120's x 13 x 3 sets

Handstand Holds x 40 secs
w SWGChins x 35
X 3 Rounds

Tri pressdowns to failure each arm
w Cuban Cleans until pump

Tuesday, November 29th, 2011

Rest the loads.

Agile 8

Front Squats: 135x5, 225x3, 315x2

Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605 x 3 x 7 sets   *** the weight felt a little heavier than I would have liked.  They were moving nice and smoothly but I find myself expecting the weights to just float up because they a 'easy' for me, or far below my 1RM...this is a bad train of thought....TAKE NOTHING FOR GRANTED

100 walking lunges

Wednesday, November 30th, 2011

Shoulder still bugging a bit.  I have got to quit sleeping on my sides.

Bench Press: 325+chains@60 x 6 x 4 sets
DB Press: 120's x 15 x 2 sets

Handstand Holds x 40 secs
w SWGChins x 35
X 3 Rounds

Tri pressdowns to failure each arm
w Cuban Cleans until pump

Thursday, December 1st, 2011

I get to reset my deadlift(cycle back the intensity to peak for RUM5...lighter weights today) and really focus on my starting position and technique.  My hamstrings are feeling pretty tight from Tuesday's squats.

Agile 8
Conventional Deadlift: 245x5, 335x4, 425x2, 515x1, (add belt) 610 x 1 x 15 sets
***The sets very very good.  The weights were nice and light so I could really focus on getting lower and hitting the posterior when I want to.  I would have gone to 20 reps had time permitted me to do so.

GHD situps x 15
w Inverted C2B Rows x 30

Inverted Shrugs(rings): 1 set of 150

****My back is feeling really stiff.  I haven't done that many single piulls in a while.  Even though the weight is light it was still a decent amount of volume.

Friday, December 2nd, 2011

Back is feeling very tight and hammies are lit.  It is actually a great feeling.

****Tomorrow Mat Lalonde is giving a seminar at our gym all day.  This poses many problems or obstacles for my squat session.  I do not want to squat during his seminar because I want to be able to grunt went I need to and smash weights without disrupting the seminar...and I really don't want to miss anything Mat has to say because he has a wealth of knowledge and I want to know all the little things.  
I could always squat before or after the seminar.....a) BEFORE would have to be at 6am because we are running an 8 am class before the seminar...and...b) AFTER would be around 4:30pm after sitting around all day at a seminar all day and being up earlier that day than my body is used to.... rhythm would be off.
So even though my body is feeling tight and beat up...I will train twice today.

Morning Session 11am
Bench Press: 365 x5 x 5 sets
DB Press: 120's x 12 x 2 sets

Ring Chins x 30
w Tricep Extensions 90 x 15 E A
w Cuban Cleans 10's to failure

NIGHT Session 7:30pm

Agile 8
Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635 x 1 x 10 sets

They were feeling fairly good.  My technique is feeling better.  The only thing was that my lower back was a little beat up from yesterday's deadlifts so everytime I unracked the weight I could feel that shitty lower back pump wanting to kick in.

All in all .....satisfied...2 days off to recoup.....  although I will likely do some muscle ups or at least chins tomorrow as I will be sitting all day.