Friday, July 13th, 2012
I didn't really do much today. I'm still pretty stiff from yesterday's DL and last Tuesday's squats.
I am really trying let my shoulder rest up and heal..fuck I hate this. I am seeing if doing nothing works out better than getting a little blood flow into the area.
All I really did today was some foam rolling on the quads and hips...and a ton of stretching and rehab-ish type exercises on the shoulder. For a guy who doesn't even like taking Sundays off....this shoulder is causing a lot of bullshit heartache.
Saturday, July 14th, 2012
Well, I went into this workout not really sure if I was going to continue my training cycle for another week or if I was going to max out my squat. I was considering doing another week of this training cycle because last night I realized that the 755 deadlift was misloaded to 750...so I was thinking of doing another week and attempting a 760 or 765 deadlift.
Playing it by ear, I decided to make my choice after my 645 squat. From there I would be able to decide if I could break 700 or not...because maxing out with anything less than 700 would simply be discouraging to me.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 645 x1, 685x1, 710x1
**595 flew up. 645 My technique broke a little but it felt easy. 685 was very heavy on the back and I could feel Thursday's deadlift taking it's toll on the descent as my lower back felt weak. But, nonetheless, it felt easy enough that I would go for at least 705.
My buddy Shane Church helped me decide on 710...since I had told him I was going to squat 710 in a text message the day before...and he came to see a 710 squat......a man's got to keep his word.
I am very content with this. A new gym Pr squat after squatting heavy on Tuesday(650x3x3) and Deadlifting heavy on Thursday(750x1)...with 8 more weeks of training to go.
Next week is going to be a down week. Light squatting and deadlifting. Very little work on the shoulders....
My mind is made up on 2000...just gotta get the body to follow suit.
Monday, July 16, 2012
Thursday, July 12, 2012
T-LOG: WEDjuly11-THURSjuly12 REDEMPTION
Wednesday, July 11th, 2012
My body is feeling pretty stiff from yesterdays squats. My lower back is tight and my hammies and gluteus are feeling lit and jacked. My shoulder...sore.
Went to the chiropractor again today. He did some light massage, stretching, and some shockwave...I am still not sure about this shockwave business.
I did not do too much today. I just stretched some more and did some external rotator exercises, YTWL1 type shit and then called it a day.
Thursday, July 12th, 2012
I woke up this morning feeling a little light...224.5 lbs. I don't mind being lighter because the abs look pretty sick...and more importantly, on a deadlift day, I find feeling heavy and bloated is detrimental to the set up.
My lower back and hips feel tight and stiff from Tuesday's squat session...but my mind is made up on deadlifting more than 750 today...
(At RUM 4 I got 760 to my knees, and then I 'KNEW' I would pull at least 750 at the next competition CPF Raw Nats in June 2011 but I ended up with a ton of rec fem problems which later caused me to hurt my back prior to that meet...I still lifted at that meet...failed 750 lbs TWICE....and then I healed up my rec fem and got ready for RUM 5..and then on christmas eve(comp on jan 22nd) I hurt my back again...I couldn't even hold a bar without pain in the back... I addressed many quad and hip issues and was able to compete...I squatted a PR 727 and almost hit a 738, benched my opener 440, and THEN FAILED A 750 deadlift TWICE...I am tired of failing...but never tired of trying.)
Conventional Deadlift(kk): (OFF 2 MATS) 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, (ADD BELT, OFF FLOOR) 655x1, 705x1, 755 x 1 BAAM!!!, 515x8
One word...Elated.
It's about fucking time...and...Given that I squatted 650 x 3 x 3 on Tuesday, I am confident that I would be able to pull around 770-775 right now had I had a couple days rest. I am going to max out my squat on Saturday(hopefully 690-710), unless my back is too sore, and then I am going to take next week as a light week, before I revamp and reset my training cycle for CLASH FOR CASH!! I know that my squat will continue to move up over the next few weeks and that my deadlift gets stronger as my squat gets stronger(as long as I don't get injured!!). So we will see how the next few weeks come along....I am feeling pretty fucking enlivened right now...I just have to try to remember not to get too greedy and to avoid injuries....and to fucking rehab this shoulder.
My body is feeling pretty stiff from yesterdays squats. My lower back is tight and my hammies and gluteus are feeling lit and jacked. My shoulder...sore.
Went to the chiropractor again today. He did some light massage, stretching, and some shockwave...I am still not sure about this shockwave business.
I did not do too much today. I just stretched some more and did some external rotator exercises, YTWL1 type shit and then called it a day.
Thursday, July 12th, 2012
I woke up this morning feeling a little light...224.5 lbs. I don't mind being lighter because the abs look pretty sick...and more importantly, on a deadlift day, I find feeling heavy and bloated is detrimental to the set up.
My lower back and hips feel tight and stiff from Tuesday's squat session...but my mind is made up on deadlifting more than 750 today...
(At RUM 4 I got 760 to my knees, and then I 'KNEW' I would pull at least 750 at the next competition CPF Raw Nats in June 2011 but I ended up with a ton of rec fem problems which later caused me to hurt my back prior to that meet...I still lifted at that meet...failed 750 lbs TWICE....and then I healed up my rec fem and got ready for RUM 5..and then on christmas eve(comp on jan 22nd) I hurt my back again...I couldn't even hold a bar without pain in the back... I addressed many quad and hip issues and was able to compete...I squatted a PR 727 and almost hit a 738, benched my opener 440, and THEN FAILED A 750 deadlift TWICE...I am tired of failing...but never tired of trying.)
Conventional Deadlift(kk): (OFF 2 MATS) 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, (ADD BELT, OFF FLOOR) 655x1, 705x1, 755 x 1 BAAM!!!, 515x8
One word...Elated.
It's about fucking time...and...Given that I squatted 650 x 3 x 3 on Tuesday, I am confident that I would be able to pull around 770-775 right now had I had a couple days rest. I am going to max out my squat on Saturday(hopefully 690-710), unless my back is too sore, and then I am going to take next week as a light week, before I revamp and reset my training cycle for CLASH FOR CASH!! I know that my squat will continue to move up over the next few weeks and that my deadlift gets stronger as my squat gets stronger(as long as I don't get injured!!). So we will see how the next few weeks come along....I am feeling pretty fucking enlivened right now...I just have to try to remember not to get too greedy and to avoid injuries....and to fucking rehab this shoulder.
Tuesday, July 10, 2012
T-LOG: MONjuly9-TUESjuly10
Monday, July 9th, 2012
Same boring shit as usual...just getting some blood into the area.
Inverted Ring Rows x 30
w DB Bench Press 105's x 22
x 4 Rounds
Tricep extensions(heavier) sets of 12
Rear delt flies 35's x 40
* Went to Chiro after for some therapy.
Tuesday, July 10th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595 x 1, 650 x 3 x 3 sets
GHD Sit Up: 20 x 3 sets
***This was a pretty good squat day for me. The last time I did 650 for triples I stopped after 2 sets. I felt as though I could have done 4-5 sets today. On the first set I felt as though I could definitely have done a 4th rep and possibly a fifth. The second set was rough on the second rep but it was technique not strength so I went for the third. The 3rd set felt pretty grooved, slower, but grooved. I did not do more sets because I want to attempt to pull 750+ Deadlift on Thursday and to squat in the 700s ball park on Saturday. So far the two lifts i love are going very well....and the lift I loathe...well..not only is it my weakest link and lift... Ican't train it until my damn shoulder gets better..... a 2000 lb total seems very unlikely without a bench press in the upper 400's dabbling on 500....and right now, the thought of my usual opener 440 lbs, sends sharp stabbing pains to my soul. But bright side: I'M GOING TO SQUAT BIG AND DEADLIFT BIG!! We'll see how the rest of this week of reckoning goes.
Compare to: a few weeks out from RUM5. Last December, 650 x 3 x 2 sets
I am over 9 weeks out from Clash for Cash. So I have plenty of time to make more improvements. At RUM 5 back in January, I felt as though I had that 738 lb squat on the third attempt...it was close......and I was out with a crazy back injury 4 weeks going into that meet....so I think I am on the road to a biiig squat given that I still have plenty of time....
Same boring shit as usual...just getting some blood into the area.
Inverted Ring Rows x 30
w DB Bench Press 105's x 22
x 4 Rounds
Tricep extensions(heavier) sets of 12
Rear delt flies 35's x 40
* Went to Chiro after for some therapy.
Tuesday, July 10th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595 x 1, 650 x 3 x 3 sets
GHD Sit Up: 20 x 3 sets
***This was a pretty good squat day for me. The last time I did 650 for triples I stopped after 2 sets. I felt as though I could have done 4-5 sets today. On the first set I felt as though I could definitely have done a 4th rep and possibly a fifth. The second set was rough on the second rep but it was technique not strength so I went for the third. The 3rd set felt pretty grooved, slower, but grooved. I did not do more sets because I want to attempt to pull 750+ Deadlift on Thursday and to squat in the 700s ball park on Saturday. So far the two lifts i love are going very well....and the lift I loathe...well..not only is it my weakest link and lift... Ican't train it until my damn shoulder gets better..... a 2000 lb total seems very unlikely without a bench press in the upper 400's dabbling on 500....and right now, the thought of my usual opener 440 lbs, sends sharp stabbing pains to my soul. But bright side: I'M GOING TO SQUAT BIG AND DEADLIFT BIG!! We'll see how the rest of this week of reckoning goes.
Compare to: a few weeks out from RUM5. Last December, 650 x 3 x 2 sets
I am over 9 weeks out from Clash for Cash. So I have plenty of time to make more improvements. At RUM 5 back in January, I felt as though I had that 738 lb squat on the third attempt...it was close......and I was out with a crazy back injury 4 weeks going into that meet....so I think I am on the road to a biiig squat given that I still have plenty of time....
Monday, July 9, 2012
T-LOG: FRIjuly6-SATjuly7
Friday, July 6th, 2012
Same shiiiiiiit.
Inverted Ring Rows x 30
w DB Bench Press 105'2 x 22
X 4 Rounds
Tricep Extensions x 25 reps each arm
w Rear lateral flies x 50
w external rotation drills
w kb arm bars
Saturday, July 7th, 2012
I am either going to max out today and then take a down week next week, or I am going to do multiple singles with 665 and then max out next week. It all depends on how the squat is feeling.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2. 465x1, 505x1, 555x1, (add belt) 595x1, 635x1, 665 x 1 x 8 sets
**BAAAM These were moving very well today. After the first set, I decided that I could maybe hit around 685-690 if I went for it....So i thought I would practice with this weight a little emore and then maybe attempt a 705 NEXT Saturday...we will see when the day comes...I still want to pull 750-755 next Thursday and also to triple 650 for a couple sets in the squat on Tuesday... So let's see if I have a good week. just gotta fire it up knowing that I'll be taking a down week later....
All in all, I am happy with the way that both my deadlift and squat are progressing right now.... I need my fucking shoulder to heal up so I can start benching again... otherwise, I'll never hit that 2000 mark unless i do something extremely ridiculous like squat 770(know I'm not sam byrd...unlikely)...or pulling 830(knowing I'm not Cass)...... :(
Same shiiiiiiit.
Inverted Ring Rows x 30
w DB Bench Press 105'2 x 22
X 4 Rounds
Tricep Extensions x 25 reps each arm
w Rear lateral flies x 50
w external rotation drills
w kb arm bars
Saturday, July 7th, 2012
I am either going to max out today and then take a down week next week, or I am going to do multiple singles with 665 and then max out next week. It all depends on how the squat is feeling.Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2. 465x1, 505x1, 555x1, (add belt) 595x1, 635x1, 665 x 1 x 8 sets
**BAAAM These were moving very well today. After the first set, I decided that I could maybe hit around 685-690 if I went for it....So i thought I would practice with this weight a little emore and then maybe attempt a 705 NEXT Saturday...we will see when the day comes...I still want to pull 750-755 next Thursday and also to triple 650 for a couple sets in the squat on Tuesday... So let's see if I have a good week. just gotta fire it up knowing that I'll be taking a down week later....
All in all, I am happy with the way that both my deadlift and squat are progressing right now.... I need my fucking shoulder to heal up so I can start benching again... otherwise, I'll never hit that 2000 mark unless i do something extremely ridiculous like squat 770(know I'm not sam byrd...unlikely)...or pulling 830(knowing I'm not Cass)...... :(
Friday, July 6, 2012
T-LOG: TUESjuly3rd-THURSjuly5th
Tuesday, July 3rd, 2012
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 635 x 3 x 3 sets
**This was feeling pretty good today. I think I could have done 1-2 more sets but on Thursday I am planning on pulling heavy and I don't want to have any grind sets before that.
KB snatch Prac. 2 pood x5 each hand x 5-8 sets(didn't really keep track)
GHD Sit ups: 3 sets of 20
Wednesday, July 4th, 2012
Early training session so I can go to see my chiro.
Inverted Ring Rows x 30
w DB Bench press 105's x 21
X 4 Rounds
Tricep extensions x 25 reps
w rear delt raises 30's x 50
External rotation drills
w lots of pec stretching
**My Chiro decided to try some shockwave therapy on me today. Shockwave Therapy is completely new to me. I have never heard of such a treatment and to be honest it kind of sounds like a bit of quackery. But at this point I am open minded. Shock Wave Therapy on a woman's back. It's basically like a construction worker using one of those badass concrete breakers on your muscles...using high impact sound frequency..... definitely different from the norm....and it definitely felt very different. We will see....
Thursday, July 5th, 2012
Conventional Deads: (off 2 mats) 155x2, 245x2, 335x2, 425x1, 515x1, 605x1, (off floor, add belt) 675 x 1, 735x1, 515x8 x 2 sets
KB Snatch 3-pood(106lbs) x 3 each hand x 5 sets ( i was really focusing on stopping at the top and trying to relax more on the swing)
KB Swings 3 pood x 20 x 1 set
GHD Situps: 3 x 20 reps
** Pretty happy with today. I would have liked to have done 2-3 sets of 735 today but it just wasn't feeling that strong so for every set I didn't do...I made myself do an 8 rep set w approx 70% my 1rm. This Saturday, I will be squatting 665. I am contemplating maxing out and then taking a down week...or doing one more week where i'll triple 650 in the sq, attempt a 755 DL, and do singles w 680 in the squat. We will see.
I haven't taekn a video of anything I do in the weight room these days because I almost always train alone now... A buddy was training with me today...so I actually got to video and see what my lifts look like!! ...A Thursday in the life of....
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 635 x 3 x 3 sets
**This was feeling pretty good today. I think I could have done 1-2 more sets but on Thursday I am planning on pulling heavy and I don't want to have any grind sets before that.
KB snatch Prac. 2 pood x5 each hand x 5-8 sets(didn't really keep track)
GHD Sit ups: 3 sets of 20
Wednesday, July 4th, 2012
Early training session so I can go to see my chiro.
Inverted Ring Rows x 30
w DB Bench press 105's x 21
X 4 Rounds
Tricep extensions x 25 reps
w rear delt raises 30's x 50
External rotation drills
w lots of pec stretching
**My Chiro decided to try some shockwave therapy on me today. Shockwave Therapy is completely new to me. I have never heard of such a treatment and to be honest it kind of sounds like a bit of quackery. But at this point I am open minded. Shock Wave Therapy on a woman's back. It's basically like a construction worker using one of those badass concrete breakers on your muscles...using high impact sound frequency..... definitely different from the norm....and it definitely felt very different. We will see....
Thursday, July 5th, 2012
Conventional Deads: (off 2 mats) 155x2, 245x2, 335x2, 425x1, 515x1, 605x1, (off floor, add belt) 675 x 1, 735x1, 515x8 x 2 sets
KB Snatch 3-pood(106lbs) x 3 each hand x 5 sets ( i was really focusing on stopping at the top and trying to relax more on the swing)
KB Swings 3 pood x 20 x 1 set
GHD Situps: 3 x 20 reps
** Pretty happy with today. I would have liked to have done 2-3 sets of 735 today but it just wasn't feeling that strong so for every set I didn't do...I made myself do an 8 rep set w approx 70% my 1rm. This Saturday, I will be squatting 665. I am contemplating maxing out and then taking a down week...or doing one more week where i'll triple 650 in the sq, attempt a 755 DL, and do singles w 680 in the squat. We will see.
I haven't taekn a video of anything I do in the weight room these days because I almost always train alone now... A buddy was training with me today...so I actually got to video and see what my lifts look like!! ...A Thursday in the life of....
Tuesday, July 3, 2012
Monday, June 25th, 2012
Inverted Rings Rows: x 30
w DB Bench press 105's x 21
X 4 rounds
Tricep extensions 15-25 reps
w Rear Delts 30's x 40
w Kettlebell Arm Bars x 2 each arm
2 Rounds
* I later went to see the Doc to get some more acupuncture done on my shoulder. It isn't quite healing up as I would like but I am confident it will eventually fuck off.
Tuesday, June 26th, 2012
Wednesday, June 27th, 2012
Did not train today. Did not sleep well last night and had to make appointment for acupuncture. Realistically....being optimistic about the shoulder.
Thursday, June28th, 2012
Conventional Deadlift(kk): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, 655x1, 715 x 1 x 2 sets, 515 x 8 x 2 sets
Kettlebell snatches: 2 pood x 3 each arm x 8 sets
GHD sit up: 15 x 4 sets
** My groove in the new style deadlift was not feeling very good today. I was hoping for around 3-4 sets at 715 but was having trouble off the floor. Sometimes I find myself fiddling with the technique too much and when this happens I question sticking with this technique...it's difficult to get psyched up and wild when You are constantly questioning the set up....reminds me of the types of lifters that i despise...the head cases.
Friday, June 29th, 2012
Saturday, June 30th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 650 x 1 x 8 sets
Kettlebell Snatches: 2 pood x 3 each arm x 8 sets(technique practice), 3 pood x 3 each arm x 3 sets(technique practice, too hard on hands as callouses started hurting)
GHD situps: 3 x 20 reps
Kettlebell Armbars
Sunday, July 1st, 2012 - OFF
HAPPY CANADA DAY
Monday, July 2nd, 2012
Inverted Rings Rows: x 30
w DB Bench press 105's x 21
X 4 rounds
Tricep extensions 15-25 reps
w Rear Delts 30's x 40
w Kettlebell Arm Bars x 2 each arm
2 Rounds
* I later went to see the Doc to get some more acupuncture done on my shoulder. It isn't quite healing up as I would like but I am confident it will eventually fuck off.
Tuesday, June 26th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 620 x 3 x 4 sets
Front Squat: 405x 6 (I originally wanted to do 2 sets of 8-10 but my biceps started cramping so I stopped).
** The squats feeling good. :) Decided to start working in the front squats because I know that the volume is going to be very low for the next little while and being far from the competition...I want get a little more in....
Front Squat: 405x 6 (I originally wanted to do 2 sets of 8-10 but my biceps started cramping so I stopped).
** The squats feeling good. :) Decided to start working in the front squats because I know that the volume is going to be very low for the next little while and being far from the competition...I want get a little more in....
Wednesday, June 27th, 2012
Did not train today. Did not sleep well last night and had to make appointment for acupuncture. Realistically....being optimistic about the shoulder.
Thursday, June28th, 2012
Conventional Deadlift(kk): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1, 655x1, 715 x 1 x 2 sets, 515 x 8 x 2 sets
Kettlebell snatches: 2 pood x 3 each arm x 8 sets
GHD sit up: 15 x 4 sets
** My groove in the new style deadlift was not feeling very good today. I was hoping for around 3-4 sets at 715 but was having trouble off the floor. Sometimes I find myself fiddling with the technique too much and when this happens I question sticking with this technique...it's difficult to get psyched up and wild when You are constantly questioning the set up....reminds me of the types of lifters that i despise...the head cases.
Friday, June 29th, 2012
Inverted Rings Rows: x 30
w DB Bench press 105's x 21
X 4 rounds
Tricep extensions 15-25 reps
w Rear Delts 30's x 40
w Kettlebell Arm Bars x 2 each arm
2 Rounds
Saturday, June 30th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 650 x 1 x 8 sets
Kettlebell Snatches: 2 pood x 3 each arm x 8 sets(technique practice), 3 pood x 3 each arm x 3 sets(technique practice, too hard on hands as callouses started hurting)
GHD situps: 3 x 20 reps
Kettlebell Armbars
Sunday, July 1st, 2012 - OFF
HAPPY CANADA DAY
Monday, July 2nd, 2012
Inverted Rings Rows: x 30
w DB Bench press 105's x 21
X 4 rounds
Tricep extensions 15-25 reps
w Rear Delts 30's x 40
w Kettlebell Arm Bars x 2 each arm
2 Rounds
THOUGHTS: DAN GREEN competed last Saturday. He did not get the numbers I thought he would get. I thought for sure he would break the 2000 barrier. He did not. He achieved a 1950 total though. So this places him above me in the Raw 220 Power rankings. Good for him. I am sure he is disappointed though. Leading up to this meet he hit some huge numbers. I was almost certain that he would be the first North American/Non-Russian to break the 2000@220 juggernaut....so far the only man is Belyaev....and I still have a chance to be the second man to do so in September. 750- 475- 775+ **SHOULDER HEAL THE FUCK UP
Saturday, June 23, 2012
Wednesday, June 20th, 2012
Same old same old.
Inverted Ring Rows x 30
w DB bench press 105's x 20
w Ring Pull aparts x 25
x 5 sets
Rear delt flies 30's x 30
w SA Tricep pressdowns x 25 @ 50
X 3 sets
Thursday, June 21st, 2012
CRAZY HOT AND HUMID TODAY.
Deadlifts(floor): 155x4, 245x3, 335x2, 425x2, 515x1, 605x1, (add belt) 695 x 1 x 4, 515x8
GHD Sit ups: 3 sets of 15
* Deadlifts felt pretty decent today. I was hoping to be able to do around 5-6 singles with it...but I wasn't feeling very strong off of the floor....what else is new?
Friday, June 22nd, 2012
Saturday, June 23rd, 2012
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 635 x 1 x 8 sets
**I usually put my belt on at anything after 560...but i felt like seeing how 595 felt without a belt.....and it felt crisp. :)
I was supposed to do singles with 620 today...but i really dislike any weight between 610-630 because in my mind, it's not quite heavy enough that I feel I can get psyched up for it or tell myself it's heavy weights...and yet it's not light enough that I can take it for granted and it'll bury me in the hole if i don't stay tight...
So instead I skipped it and went to 635( i kind of wanted to max out today and see if I could get around 675-690..but that would have been pretty stupid...so I bumped myself a week ahead of schedule.....which means that on Tuesday, I'll be doing 620 for triples. This also, gains me another week in my training cycle for the competition in september...(i have an extra week to cycle back or take off if need be).
IT ALSO MEANS THAT NEXT SATURDAY I GET TO START DOING SINGLES WITH SOME FUN WEIGHT!!!!!
On Thursday, I tried playing around with the kettle bells a little bit. I think Kettlebells are something that I would like to get extremely good at. I saw Chris Dufferin do a set of bottom up presses with 2-poods in each hand and thought that that was pretty damn cool. I would like to at some point in my life to do some ridiculous things w KB's as well.... here's a vid of me fuckin around with some 106lb snatches. I need to tighten up my technique, relax a little better..and focus. I think I could have done about 20 here if I would have focused on squeezing the bell on the way down..... I think 30 plus would be pretty damn cool to be able to do. In the Kettlebell world this is nothing special...but it was my first time trying it, and I'm not going to be spending any time focusing on it w a comp on the horizon... so it's simply a start for now...
Same old same old.
Inverted Ring Rows x 30
w DB bench press 105's x 20
w Ring Pull aparts x 25
x 5 sets
Rear delt flies 30's x 30
w SA Tricep pressdowns x 25 @ 50
X 3 sets
Thursday, June 21st, 2012
CRAZY HOT AND HUMID TODAY.
Deadlifts(floor): 155x4, 245x3, 335x2, 425x2, 515x1, 605x1, (add belt) 695 x 1 x 4, 515x8
GHD Sit ups: 3 sets of 15
* Deadlifts felt pretty decent today. I was hoping to be able to do around 5-6 singles with it...but I wasn't feeling very strong off of the floor....what else is new?
Friday, June 22nd, 2012
Inverted Ring Rows x 30
w DB bench press 105's x 20
w DB bench press 105's x 20
w Ring Pull aparts x 25
x 4 sets
Rear delt flies 30's x 30
w SA Tricep pressdowns x 25 @ 50
x 4 sets
Rear delt flies 30's x 30
w SA Tricep pressdowns x 25 @ 50
X 2 sets
I saw an acupuncture specialist today. Made my shoulder feel a little bit better...but not much better. We'll see how much improvement comes over the weekend. THE BENCH PRESS BECKONS!!
Saturday, June 23rd, 2012
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 635 x 1 x 8 sets
**I usually put my belt on at anything after 560...but i felt like seeing how 595 felt without a belt.....and it felt crisp. :)
I was supposed to do singles with 620 today...but i really dislike any weight between 610-630 because in my mind, it's not quite heavy enough that I feel I can get psyched up for it or tell myself it's heavy weights...and yet it's not light enough that I can take it for granted and it'll bury me in the hole if i don't stay tight...
So instead I skipped it and went to 635( i kind of wanted to max out today and see if I could get around 675-690..but that would have been pretty stupid...so I bumped myself a week ahead of schedule.....which means that on Tuesday, I'll be doing 620 for triples. This also, gains me another week in my training cycle for the competition in september...(i have an extra week to cycle back or take off if need be).
IT ALSO MEANS THAT NEXT SATURDAY I GET TO START DOING SINGLES WITH SOME FUN WEIGHT!!!!!
On Thursday, I tried playing around with the kettle bells a little bit. I think Kettlebells are something that I would like to get extremely good at. I saw Chris Dufferin do a set of bottom up presses with 2-poods in each hand and thought that that was pretty damn cool. I would like to at some point in my life to do some ridiculous things w KB's as well.... here's a vid of me fuckin around with some 106lb snatches. I need to tighten up my technique, relax a little better..and focus. I think I could have done about 20 here if I would have focused on squeezing the bell on the way down..... I think 30 plus would be pretty damn cool to be able to do. In the Kettlebell world this is nothing special...but it was my first time trying it, and I'm not going to be spending any time focusing on it w a comp on the horizon... so it's simply a start for now...
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