Monday, June 18th, 2012
Same old same old.
Inverted Ring Rows x 30
w DB bench press 105's x 20
x 4 sets
Rear delt flies 30's x 30
w SA Tricep pressdowns x 25 @ 50
*Getting some accu done later this week. Should help. I hope to be benching soon.
Tuesday, June 19th, 2012
It is very humid today. I am not feeling too motivated to train. I have been sitting on the couch at the gym for about 30 minutes drinking water and reading...procrastinating.
Front Squat: 145x5, 235x3, 325x2 ( quads are feeling very good today...everything is smooth).
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 590 x 3 x 8 sets
** My squats felt very good today. Every single felt about how it should feel..easy, smooth. I feel as though I could have done 12 sets with this weight today. In the 8th set I felt a little bit of a cramp in my left quad, not even a true cramp...just a little twinge...and after a year of having quad issues...i decided to try to be smart and stop...unfortunately I feel as though I have cheated myself of future progress because this keeps my volume down...I am sure that it is better than having another injury.
I am looking forward to Thursday. Deadlifting 695 for singles....and I feel like it is going to be a party. AS Dan Green likes to say..."Deadlift Party."
Tuesday, June 19, 2012
Sunday, June 17, 2012
T-LOG: SATjune9th-SATjune16th
Saturday, June 9th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 545x1, 590 x 1 x 15 sets
*I was feeling very unmotivated to train today. I simply did not sleep well and after the morning classes I usually feel a little tired, especially if I didn't have time to get food in my stomach before work...which happened today...no one to blame but myself for choosing to sleep more. The singles felt nice. At this weight it is not a matter of being able to squat it...it is a matter of being able to squat it perfectly. Practice. I could probably do around 20 sets with this weight before my technique starts to look sloppy but I napped after the morning classes and had still not eaten...it was almost 3pm and I hadn't eaten anything bit lots of BCAAs....so i decided that no more sets would elicit much more of an adaptation and therefore not worth doing. Food.
Sunday, June10th, 2012 - REST
Monday, June 11th, 2012
* My shoulder still sucks. Feeling slightly better...but sucks. The ART guy really messed up my lats and any vertical pulling really hurts...I have just lost my confidence in physiotherapists....I asked for treatment...not a new injury.
Inverted Ring Rows x30
w DB Bench Press 105's x 20
X 6 sets
Handstand Holds x 30secs x 4 sets
Tuesday, June 12th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 545x1, 590 x 1 x 15 sets
*I was feeling very unmotivated to train today. I simply did not sleep well and after the morning classes I usually feel a little tired, especially if I didn't have time to get food in my stomach before work...which happened today...no one to blame but myself for choosing to sleep more. The singles felt nice. At this weight it is not a matter of being able to squat it...it is a matter of being able to squat it perfectly. Practice. I could probably do around 20 sets with this weight before my technique starts to look sloppy but I napped after the morning classes and had still not eaten...it was almost 3pm and I hadn't eaten anything bit lots of BCAAs....so i decided that no more sets would elicit much more of an adaptation and therefore not worth doing. Food.
Sunday, June10th, 2012 - REST
Monday, June 11th, 2012
* My shoulder still sucks. Feeling slightly better...but sucks. The ART guy really messed up my lats and any vertical pulling really hurts...I have just lost my confidence in physiotherapists....I asked for treatment...not a new injury.
Inverted Ring Rows x30
w DB Bench Press 105's x 20
X 6 sets
Handstand Holds x 30secs x 4 sets
Tuesday, June 12th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, (add belt) 575 x 3 x 8 sets
**THese sets felt nice. Same as the 590 singles...I can always perform the set, the the question is quality...the 8th set slowed down a lot and I knew that the 9th set would be rough...cut it.
Wednesday, 13th, 2012
Thursday, June14th, 2012
DL(kk, floor): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, (add belt) 675 x 1 x 7 sets, 515 x 8
*Was moving very fast the first few sets. I felt nice and lose this morning. I think I could have pulled around 730 today. This number is going to rise fast...I can tell. :)
Friday, June 15th, 2012
Saturday, June 16th, 2012
Front Squat: 145x5. 235x3, 325x2
backSquat: 415x2, 465x1, 505x1. 555x1, (add belt) 605 x 1 x 12 sets
*Practice Practice Practice
I have 12 weeks of training and a down week until Clash for Cash. SHITS going to get exciting.
Here's a video that deserves a look. KLOKOV...one of my favourite athletes.
**THese sets felt nice. Same as the 590 singles...I can always perform the set, the the question is quality...the 8th set slowed down a lot and I knew that the 9th set would be rough...cut it.
Wednesday, 13th, 2012
Bench days without benching are getting monotonous.
Inverted Ring Rows x30
w DB Bench Press 105's x 20
X 5 sets
Tricep extensions machine- 20-25 rep range x 3 sets each arm
w Rear Delt work
w external rotations
Thursday, June14th, 2012
DL(kk, floor): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, (add belt) 675 x 1 x 7 sets, 515 x 8
*Was moving very fast the first few sets. I felt nice and lose this morning. I think I could have pulled around 730 today. This number is going to rise fast...I can tell. :)
Friday, June 15th, 2012
Inverted Ring Rows x30
w DB Bench Press 105's x 20
X 5 sets
Tricep extensions machine- 20-25 rep range x 3 sets each arm
w Rear Delt work
w external rotations
Saturday, June 16th, 2012
Front Squat: 145x5. 235x3, 325x2
backSquat: 415x2, 465x1, 505x1. 555x1, (add belt) 605 x 1 x 12 sets
*Practice Practice Practice
I have 12 weeks of training and a down week until Clash for Cash. SHITS going to get exciting.
Here's a video that deserves a look. KLOKOV...one of my favourite athletes.
Friday, June 8, 2012
T-LOG:THURSjune7-FRIjune8
Thursday, June 7th, 2012
Deadlift(off 2 mats): 155x5, 245x2, 335x1, 425x1, 515x1, 605x1, (off floor, add belt) 655 x 1 x 5 singles, 515 x 8 x 2 sets
* I would have liked to have done around 8-10 sets @ 655 but time was short and I am trying to ease into the heavier weights. Trying to practice some patience.
GHD situps: 3 sets of 15
Hollow rocks: 1 set of 35
Friday, June 8th, 2012
Inverted ring rows x 30
W DB Bench Press 105's x 20
X 6 rounds
External rotation drills for shoulders.
Deadlift(off 2 mats): 155x5, 245x2, 335x1, 425x1, 515x1, 605x1, (off floor, add belt) 655 x 1 x 5 singles, 515 x 8 x 2 sets
* I would have liked to have done around 8-10 sets @ 655 but time was short and I am trying to ease into the heavier weights. Trying to practice some patience.
GHD situps: 3 sets of 15
Hollow rocks: 1 set of 35
Friday, June 8th, 2012
Inverted ring rows x 30
W DB Bench Press 105's x 20
X 6 rounds
External rotation drills for shoulders.
Thursday, June 7, 2012
T-LOG: WEDjune6
 |
| "It rubs the lotion on its skin" |
Another day doing no heavy lifting on the upper body. I haven't benched in over three months. I haven't done a pull-up/chinup in weeks. My lats are messed up from ART(which isn't helping)...I'm getting annoyed with this bullshit.
At Crossfit O-Town we did gymnastics as a skill today...fucking annoying. Usually one can get away with not having to demonstrate things in order to teach...but for some reason today we had tons of new people come in and teaching kipping pull-ups ....my fucking shoulder.
Inverted Ring Rows x 30
DB Bench Press 105's x 20
X 6 sets
external rotations drills
rear delts
triceps
(all with relatively unimpressive light weights)
Looking forward to actually exercising tomorrow. Going to deadlift a little bit.
Wednesday, June 6, 2012
T-LOG: FRIjune1st-TUESjune5th
Friday, June 1st, 2012
Saturday, June 2nd, 2012
I had to get up very early to train before morning classes. I was supposed to run an obstacle course at the ever so disorganized Spartan Race today..and also, it was the wife's bday and nighttime gallivanting on birthdays...so time was short.
Feeling extremely stiff from all of the squatting and deadlifting I did on Thursday.
Deadlift: 155x5, 245x3, 335x2, 425x1, 515 x 6 x 6 sets
Monday, June 4th, 2012
My shoulder is still causing me a lot of grief. THe physic I have been seeing doesn't seem to want to do acupuncture so I am looking for someone else. ART alone does not seem to be doing much. I think i need it combined with some accupuncture as my buddy Stef did...it instantly felt better and increased my rom significantly.
Ring Rows x 30
w DB presses 105's x 18
X 6 ROUNDS
Tabata rear delt
external rotator drills
Tuesday, June 5th, 2012
I am starting m squat cycle program now. Backing off from the deadlifting twice a week and just going to be squatting on Tuesdays and Saturdays, Deadlifting on Thursdays, and Pressing on Mondays, Wednesdays and Fridays....if my shoulder ever heals up.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, (add belt) 560 x 3 x 10 sets
*** These are feeling nice and easy. Moving smoothly. At first I wanted to do 15 sets or so to give myself a lot of volume. But instead, my wrists started hurting so I stopped at 10. (approx volume 560x30 reps= 16800)
** I am stoked to start my squat and deadlift progression. 15 weeks out. No rush. I just have to be patient with the shoulder and then it's going to be time to post over 2000.
Ring Rows x 30
w DB presses 105's x 18
X 6 ROUNDS
Tabata rear delt
* went after to get some ART done on the shoulder.
Saturday, June 2nd, 2012
I had to get up very early to train before morning classes. I was supposed to run an obstacle course at the ever so disorganized Spartan Race today..and also, it was the wife's bday and nighttime gallivanting on birthdays...so time was short.
Feeling extremely stiff from all of the squatting and deadlifting I did on Thursday.
Deadlift: 155x5, 245x3, 335x2, 425x1, 515 x 6 x 6 sets
Monday, June 4th, 2012
My shoulder is still causing me a lot of grief. THe physic I have been seeing doesn't seem to want to do acupuncture so I am looking for someone else. ART alone does not seem to be doing much. I think i need it combined with some accupuncture as my buddy Stef did...it instantly felt better and increased my rom significantly.
Ring Rows x 30
w DB presses 105's x 18
X 6 ROUNDS
Tabata rear delt
external rotator drills
Tuesday, June 5th, 2012
I am starting m squat cycle program now. Backing off from the deadlifting twice a week and just going to be squatting on Tuesdays and Saturdays, Deadlifting on Thursdays, and Pressing on Mondays, Wednesdays and Fridays....if my shoulder ever heals up.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, (add belt) 560 x 3 x 10 sets
*** These are feeling nice and easy. Moving smoothly. At first I wanted to do 15 sets or so to give myself a lot of volume. But instead, my wrists started hurting so I stopped at 10. (approx volume 560x30 reps= 16800)
** I am stoked to start my squat and deadlift progression. 15 weeks out. No rush. I just have to be patient with the shoulder and then it's going to be time to post over 2000.
Thursday, May 31, 2012
T-Log: TUESmay29-THURSmay31
Tuesday, May 29th, 2012
1pm- before work
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 560x3x8 sets
Pistol Squats 2 sets of 20 each leg
7:30pm- after work
DL(floor): 155x4, 245x2, 335x2, 425x1, 515x5x5 sets
Wednesday, May 30th, 2012
Took it very easy today. Trained early.
Inverted Ring rows x 30
w DB Bench Press 105's x 17
X 5 sets
*then I went to see a physio for a lot of ART. My shoulder really hurts now and this shit better work. My buddy made it feel pretty awesome with acupuncture...maybe i need to find someone.
Thursday May 31st, 2012
1pm- before work
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505 x 5 x 8 sets in 25:23 **CAT (20200lbs of volume in 25:23 @ 71% my max)
Walking Lunges x 200
*I did the walking lunges because my hips are feeling tight and the walking lunges seem to open me up a little better. Otherwise I would have done pistols instead.
6:45pm-with the class of people doing Death by Burpee
Death by Deadlift @ 308lbs: worked up to the 11 minute. I think I can easily go to 15 minutes with this one. I could feel the back pump starting at 10 minutes and Willie's reps were slowing down(sharing a bar) so strategizing would be different going at it solo........all I was thinking during each rep was..." i wonder how much this is going to take off of my saturday deadlift session.... anyways, that 66 reps at 308 ( thats 20328lbs of volume).
and then Row 500 m.
**Between the squat and deadlift sessions today I did over 40000 lbs of volume. ( the deadlift weight was below my 50% though...so I almost feel like that part of it is blood flow and recovery lol)
1pm- before work
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 560x3x8 sets
Pistol Squats 2 sets of 20 each leg
7:30pm- after work
DL(floor): 155x4, 245x2, 335x2, 425x1, 515x5x5 sets
Wednesday, May 30th, 2012
Took it very easy today. Trained early.
Inverted Ring rows x 30
w DB Bench Press 105's x 17
X 5 sets
*then I went to see a physio for a lot of ART. My shoulder really hurts now and this shit better work. My buddy made it feel pretty awesome with acupuncture...maybe i need to find someone.
Thursday May 31st, 2012
1pm- before work
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505 x 5 x 8 sets in 25:23 **CAT (20200lbs of volume in 25:23 @ 71% my max)
Walking Lunges x 200
*I did the walking lunges because my hips are feeling tight and the walking lunges seem to open me up a little better. Otherwise I would have done pistols instead.
6:45pm-with the class of people doing Death by Burpee
Death by Deadlift @ 308lbs: worked up to the 11 minute. I think I can easily go to 15 minutes with this one. I could feel the back pump starting at 10 minutes and Willie's reps were slowing down(sharing a bar) so strategizing would be different going at it solo........all I was thinking during each rep was..." i wonder how much this is going to take off of my saturday deadlift session.... anyways, that 66 reps at 308 ( thats 20328lbs of volume).
and then Row 500 m.
**Between the squat and deadlift sessions today I did over 40000 lbs of volume. ( the deadlift weight was below my 50% though...so I almost feel like that part of it is blood flow and recovery lol)
Monday, May 28, 2012
T-LOG:WEDmay23-MONmay28
Wednesday, May 23rd, 2012
Followed by some very light bicep and external rotator work.
Thursday, May 24th, 2012
I was not feeling super great today. It has been humid as hell the last couple days and I don't have air conditioning....I am not sleeping well. Hopefully the humidity goes down a bit.
**Random Fact: Ottawa has one of the largest temperature ranges in the world. The winters suck going well into the -40s celsius(windchill) and the summers suck going well into the 40s celsius(humidity)....i guess it just makes us tougher.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505 x 12
*My quad was feeling a little bit sore. I was feeling a little tired. The humidity made me less ambitious. I wanted to do around 40 reps with 500ish as I usually do doing 8 sets of 5....but i just had no drive to keep stepping up to the bar.... so I opted for higher reps 3 sets of 12. After set one i felt pretty tight and decided to just do a ton of pistol squats to feel healthy. I haven't done much unilateral work in a long time so i figured it would both be easier and healthier for me to do once in a while...and why not today when my motivation is low. As for the first set, I think if I went at it with 16 reps in mind i could have done it....i would like to post a video of me squatting 500 for 20 in just a belt at some point because I think that that would be pretty cool.
Pistol Squats: 5L, 5R, 7L, 7R, 9L, 9R, 11L, 11R, 13L, 13R, 15L, 15R, 17L, 17R, 19L, 19R. ( TOTAL OF 96 A LEG)
Friday, May 25th, 2012
I went to see Arthur Cuenco today. He's a physic here in Ottawa and also a friend of my family's. He did not do any Accu which I am a little disappointed in...but I have to trust he knows what he's doing...he did a ton of ART...obviously in hurt...I did not scream out loud to avoid getting my man card revoked...but i would have liked to.
Shoulder is feeling extremely sore now.
Inverted Rows(rings) x 25
w Paralette Pushups x30 (nice smooth no hard reps)
X 4 Sets
Saturday, May 26th, 2012
Deadlift: (off 2 mats) 155x3, 245x2, 335x1, 425x1, 515x1, (add belt and off floor) 635x3x4 sets, 425x6x2sets
Row 500m : 1:27.2
**I find rowing kind of fun. I like how much it sucks and I hate doing it while I'm doing it....but then it's fun. I think 1:23 is a good goal.
Sunday-Off
Monday, May 28th, 2012
Inverted rows(rings) x 30
w DB Bench Press 105's x 16
X 6 SETS
My left shoulder is still bothering me. I cannot touch the bar to my chest. I will be seeing aphasia on Friday and hopefully he does what my buddy Stef did with some Accu followed by some ART...which really improved things a ton.
Inverted rows(rings) x 30
w DB Bench Press 105's x 16
X 6 SETS
Followed by some very light bicep and external rotator work.
Thursday, May 24th, 2012
I was not feeling super great today. It has been humid as hell the last couple days and I don't have air conditioning....I am not sleeping well. Hopefully the humidity goes down a bit.
**Random Fact: Ottawa has one of the largest temperature ranges in the world. The winters suck going well into the -40s celsius(windchill) and the summers suck going well into the 40s celsius(humidity)....i guess it just makes us tougher.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505 x 12
*My quad was feeling a little bit sore. I was feeling a little tired. The humidity made me less ambitious. I wanted to do around 40 reps with 500ish as I usually do doing 8 sets of 5....but i just had no drive to keep stepping up to the bar.... so I opted for higher reps 3 sets of 12. After set one i felt pretty tight and decided to just do a ton of pistol squats to feel healthy. I haven't done much unilateral work in a long time so i figured it would both be easier and healthier for me to do once in a while...and why not today when my motivation is low. As for the first set, I think if I went at it with 16 reps in mind i could have done it....i would like to post a video of me squatting 500 for 20 in just a belt at some point because I think that that would be pretty cool.
Pistol Squats: 5L, 5R, 7L, 7R, 9L, 9R, 11L, 11R, 13L, 13R, 15L, 15R, 17L, 17R, 19L, 19R. ( TOTAL OF 96 A LEG)
Friday, May 25th, 2012
I went to see Arthur Cuenco today. He's a physic here in Ottawa and also a friend of my family's. He did not do any Accu which I am a little disappointed in...but I have to trust he knows what he's doing...he did a ton of ART...obviously in hurt...I did not scream out loud to avoid getting my man card revoked...but i would have liked to.
Shoulder is feeling extremely sore now.
Inverted Rows(rings) x 25
w Paralette Pushups x30 (nice smooth no hard reps)
X 4 Sets
Saturday, May 26th, 2012
Deadlift: (off 2 mats) 155x3, 245x2, 335x1, 425x1, 515x1, (add belt and off floor) 635x3x4 sets, 425x6x2setsRow 500m : 1:27.2
**I find rowing kind of fun. I like how much it sucks and I hate doing it while I'm doing it....but then it's fun. I think 1:23 is a good goal.
Sunday-Off
Monday, May 28th, 2012
Inverted rows(rings) x 30
w DB Bench Press 105's x 16
X 6 SETS
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