Bench Press(paused): 365 x 5 x 2 sets, 405 x 1, 415x1, 425x1, 435x1, 410x1, 420x1, 405x3
Incline Bench: 275x11x3sets
Handstand Holds: x 40secs x 3 sets
SWGChins: x 33 x 4 sets
Saturday, October 29th, 2011
Conventional DL: 245x5, 335x5, 425x2, 515x1, 605x1, (add belt) 705x1
Rack Pulls: 815 x 7 x 5 sets
GHD Sit up: 20 x 2 sets
Inverted Ring shrugs: 150 x 1 set
Monday, October 31st, 2011
Bench Press: 405+chains@60 x 2 x 10 sets
Ring Chins x 25
w Handstand Holds x 40secs
w Ring Pull Aparts x 25
w SA Tricep to max @55kg
ALL X 3 Rounds
Tuesday, November 1st, 2011
This morning, I went and saw Dmitri Bichet, my chiro, and he does not seem too worried about my quad as the pain is in the middle and far from any insertion points, tendons etc....
He said to go ahead and squat....so squat it is...
Front Squat: 135x5, 225x3, 315x2
Backsquat: 405x2, 455x2, 495x1, 545x3, (add belt) 585 x 3 x 5 sets
*** After squatting my right quad was feeling extremely agravated. Sometimes there is aggravation before things start improving...none the less..my right quad has been a major issue since RUM 4 last January and I am only 11 weeks out from RUM 5, so it is time to try something a little different. Two friends whom I respect are very into warming up with a lot of dynamics whereas my warm ups have always consisted of lifting light weights and progressivley increasing the weight.... Paul Vaillancourt, Ontario's Strongest Man Champion over the past few years has always done a lot of Defranco's warm up routines. I knew a guy who trained under Paul and did them a lot...but he had terrible mobility, didn't make much gains, and he would spend 30 mins warming up.... so I didn't listen to him. It wasn't until Sam Byrd recommended it to me that I thought I would give it a try. The guy tore his quad less than a year ago...and just squatted 825 in an exhibition lift wearing only knee wraps and a belt.
SO FROM HERE ON OUT I WILL BE DOING THE DEFRANCO AGILE 8 PRE-WORKOUT, EVENING, AND RIGHT BEFORE BED FOR AT LEAST A WEEK TO SEE IF IT HELPS.
Timed myself and it took 11 minutes. I imagine once I get into the routine of it it will take around 9 minutes. 27 minutes a day to feel better....I got nothing to lose by trying....and a squat to gain back if it works.
Wednesday, November 2nd, 2011
AGILE 8
Bench Press: 405 x 3 x 8 sets
Ring Chins x 25
w HS Holds x 40secs
X 4 ROUNDS
SA Tricep Pressdown x 25
w Ring Pull Aparts x 25
X 3 ROUNDS
Thursday, November 3rd, 2011
My quad is feeling noticeably better. I am liking the AGILE 8.
AGILE 8
Conventional Deadlift: 245x5, 335x4, 425x2, 515x1, 605x1, (add belt) 716x - , 716 x - ( got both to knees but no go...too much deadlifting lately....
drop to 645lbs x 1 x 5 sets
GHD Sit Up: 20 x 3 sets
Inverted Ring Rows: 40 x 3 sets
Friday, November 4th, 2011
My shoulder is feeling a little sore. So I just did the AGILE 8 and then some assistance.
AGILE 8
Ring Chins x 30
w HS Hold x 40secs
w SA Tricep Pressdown(slow) x 20 @ 50kg
w Ring Pull Apart x 25
ALL TIMES 4 ROUNDS
Saturday, November 5th, 2011
AGILE 8
Front Squat: 135x5, 225x3, 315x2
Backsquat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615 x 1 x 10 sets
'42 Box Jumps: x 5 x 3 sets.........****Quad started to hurt. I was too eager and missing my lovely box jumps that I got a little too aggressive. D U M B
****ASIDE FROM MY STUPIDITY, I MUST HAVE BEEN FEELING PRETTY GOOD TO WANT TO JUMP AGAIN....SO THANKS SAM AND PAUL FOR THE ADVICE.
Monday, November 7th, 2011
Shoulder is still feeling a little off.
AGILE 8
Bench Press: 385 x 5 x 5
Close grip rep out: 275 x 10 x 2 sets
SWGChins: x33
w HS Holds x 40s
X 3 ROUNDS
SA Triceps x failure
w Ring Pull Aparts x 25
X 3 ROUDNS
