Today: 3x5 squat (120), 3x5 db shoulder press (25), 5x3 power cleans (70), 3x chin-ups to failure w/25lb assistance (3x5), planks and abs, 3min elliptical. Some of the weights I used went down a little because of the 2 day in a row lifting, stupid traveling getting in the way of training!
Verticals: Series of different Box Jumps, negatives, stopping, arm motions. Circuit 3x each on vertimax w/ jumps, squats, more jumping, toe taps. In between circuit 2 3x10 kettle bell dead lifts
Core: V-Sits w/ Med Ball Toss w/ Partner, Planks on SB w/ leg raises, side planks w/ elbow to knee touches, windshield wipers, oblique sit-ups, planks on bar w/ outside leg reach (similar to spidermans/frogs) lunge twist w/ med ball toss to wall 2 x10 each side
I'll try to remember everything since the last time I posted...
12/10: 3x5 squat (120, 125, 125), 3x5 bench press (65, 65, 70), 1x5 deadlift (125), 3x5 db RDL (45), hip strength and ankle stability. Didn't do cardio after BAD the night before.
12/13: 3x5 squat (125, 125, 130), 3x5 db shoulder press (25), 5x3 power cleans (75, 70x4), 3xchinups to failure (25lb assistance, 5, 6, 6), back extensions (3x25), oblique extensions (2x25 each), run 3.5 miles at 8:57 pace.
12/15: 3x5 squat (125, 130, 135), 3x5 bench press (65, 70, 70), 1x5 deadlift (130), 3x5 db RDL (50), 60s planks each, 40 leg lifts, 30 bicycles, 20 lemon squeezers. Some sort of cardio but forgot to write it down, may have been running 3.5 miles again.
12/16: BAD training, Zuba explained it! Had to skip lifting the next day because my quads were exhausted from all the jumping.
12/19: lots of work on power clean form, did a wave progression to improve explosiveness. 3x45, 3x50, 2x55, 1x60, 1x65, 1x50, 1x55, 1x60, 1x65, 1x70, 1x55, 1x60, 1x65, 1x70, 1x75. Then did way too many bb shoulder presses, 10x45lb, then as many as I could with 12.5lb over 10min (a few hundred, I didn't count). Then a grip strength exercise, holding two 5lb plates in each hand for as long as I could.
12/20: 3x5 squat (130, 135, 140: new PR!), 5x3 power cleans (75x4, 80), 3xchinups to failure (25lb assistance, 7, 6, 6), hip strength and ankle stability, ran 4 miles at 8:57 pace.
12/20: TRX suspension training class. Holy shit it was hard, but awesome!I am sore today. Everything we did was for time, 2-3 sets: Rows, single-arm rows, push-ups w/ knee tucks, mountain climbers, planks, swinging planks, single legged squats, RDLs, Kettlebell squats and windmills, bridges, single legged bridges, bridges w/ tucks, straight leg tucks, flutter kicks, wide kicks, figure 8's.
Made a lot of progress on the deadlift, I haven't done them much before so I'm still working up to capacity (just finally passed my squat). RDLs the limiting factor is my grip strength so I might switch to bb soon.
Did a T-nation carry program to get a different kind of cardio and work on grip strength. With the weights I used I could only do one set so it wasn't really cardio. Did each exercise for distance, each one took a little under a minute. Trap bar carry (95) Bear hug carry (25) Suitcase carry (30) Sumo carry (30) Staggered farmer's walk (30/15) Overhead carry (25)
12/23: BAD Class w/ Mary and Allison. We did speed, agility, and core.
Speed: Wall Excels, Partner Leans, Tuck Jump Sprints, Mt. Climber Sprints, Resistance Band runs w/ Partner focusing on arm and knee drive and posture.
Agility: Box Cross Overs w/ 25lb Sandbag, Lateral Up and Overs, Side Jumps to stick and hold landing. Build-up circuit w/ lateral mini hurdles, jumps, shuffles, lateral runs.
Core: Hanging knee tucks, frogs on bench, SB roll Outs, Single Leg Tucks on SB, windshield wipers, v-sit med ball taps and reaches, side planks elbow to knee touches
12/28: Rock Climbing w/ TJ 12/30: BAD Class w/ Liz and Allison. We did speed, vertical, and lactic acid threshold training. Wall Excels, Box Jumps, Depth Jumps, Kettle Bell Swings, On the vertimax we did: consecutive jumps, toe taps, sprinting, separate jumps, squats. For lactic acid, we did a circuit: v-sits, running stairs, tuck jumps, squat jumps, and sprint 40 yards and back pulling chains on our backs. 2 times each. 12/31: More Rock Climbing w/ TJ
12/26 3x5 squat (135, 140, 145) 3x5 db shoulder press (25, 25, 30x3, 25x2) 5x3 power cleans (75, 75, 75, 80, 80) 5 negative chin-ups 3x assisted pull-ups to failure (20lb, 5, 3, 3) core: planks, 75s on front and each side; 40 leg lifts, 30 bicycles, 20 lemon squeezers, 10 physioball extensions in front plank Tried to do some running for cardio but had trouble with my glute so only got in less than a mile
12/28 3x5 squat (135, 145, 145) 3x5 bench press (70, 70, 75) 1x5 deadlift (155) 3x5 db RDL (60, 60, 60) hip strength (40lb) and ankle stability on bozu ball 25min light/moderate cardio on the elliptical
12/30 3x5 squat (140, 145, 145) 3x5 db shoulder press (25, 30x3, 25x2, 25) 5x3 power cleans (75, 75, 80, 80, 80) 5 negative chin-ups 3x assisted angled grip pull-ups to failure (15lb, 2, 3, 3). Could only adjust the weight in intervals of 15. 3x12 back extensions (25lb) 2x10 oblique extensions each (25lb)
That was in the morning, in the evening I went to BAD with Zuba and Allison!
1/2 Did a little work towards improving grip strength and upper body strength. 5x5 deadlift (135, well below my max, but close to how much I can hold) Tried one unassisted chin-up, got pretty close but not quite there 2x5 negative chin-ups 3x T-nation carry program without rest for grip strength, each exercise was ~50 steps, so only half what they suggest. Forearms are sufficiently exhausted. Trap bar carry (95) Bear hug carry (25) Suitcase carry (30) Sumo carry (30) Staggered farmer's walk (30/15) Overhead carry (25)
Today: 3x5 squat (120), 3x5 db shoulder press (25), 5x3 power cleans (70), 3x chin-ups to failure w/25lb assistance (3x5), planks and abs, 3min elliptical. Some of the weights I used went down a little because of the 2 day in a row lifting, stupid traveling getting in the way of training!
ReplyDeleteSaturday: 4.5 mile run, 1.5 miles on sand, getting a little faster on the beach, but it still kicks my ass.
ReplyDeleteTuesday: 5 Rounds of 5 Pull-ups (mostly negatives), 10 Push-Ups, 15 Squats. Then 5 Rounds of 15 Flys, 15 Reverse Flys, 12 Overhead Tricep Extensions w/ bands, 20 each side lunge circle (side, front, side, back) w/ med ball.
Thursday @ BAD w/ Rafe, Mary, and Liz M
ReplyDeleteSpeed Work: Wall-Excels, Partner Leans, Tuck Jumps w/Sprints, Single Legged Hurdle Hop-overs w/Sprints, Partner Resistive Bands Sprints
Core: V-Sits w/ Med Ball Toss w/ Partner. We did a core circuit w/ Windshield Wipers, Olympic Bar Twists, Med Ball Slams, and Body Bar Twists
Thursday @ BAD w/ Mary, Liz M, and Allison
ReplyDeleteVerticals: Series of different Box Jumps, negatives, stopping, arm motions. Circuit 3x each on vertimax w/ jumps, squats, more jumping, toe taps. In between circuit 2 3x10 kettle bell dead lifts
Core: V-Sits w/ Med Ball Toss w/ Partner, Planks on SB w/ leg raises, side planks w/ elbow to knee touches, windshield wipers, oblique sit-ups, planks on bar w/ outside leg reach (similar to spidermans/frogs) lunge twist w/ med ball toss to wall 2 x10 each side
I'll try to remember everything since the last time I posted...
ReplyDelete12/10: 3x5 squat (120, 125, 125), 3x5 bench press (65, 65, 70), 1x5 deadlift (125), 3x5 db RDL (45), hip strength and ankle stability. Didn't do cardio after BAD the night before.
12/13: 3x5 squat (125, 125, 130), 3x5 db shoulder press (25), 5x3 power cleans (75, 70x4), 3xchinups to failure (25lb assistance, 5, 6, 6), back extensions (3x25), oblique extensions (2x25 each), run 3.5 miles at 8:57 pace.
12/15: 3x5 squat (125, 130, 135), 3x5 bench press (65, 70, 70), 1x5 deadlift (130), 3x5 db RDL (50), 60s planks each, 40 leg lifts, 30 bicycles, 20 lemon squeezers. Some sort of cardio but forgot to write it down, may have been running 3.5 miles again.
12/16: BAD training, Zuba explained it! Had to skip lifting the next day because my quads were exhausted from all the jumping.
12/19: lots of work on power clean form, did a wave progression to improve explosiveness. 3x45, 3x50, 2x55, 1x60, 1x65, 1x50, 1x55, 1x60, 1x65, 1x70, 1x55, 1x60, 1x65, 1x70, 1x75. Then did way too many bb shoulder presses, 10x45lb, then as many as I could with 12.5lb over 10min (a few hundred, I didn't count). Then a grip strength exercise, holding two 5lb plates in each hand for as long as I could.
12/20: 3x5 squat (130, 135, 140: new PR!), 5x3 power cleans (75x4, 80), 3xchinups to failure (25lb assistance, 7, 6, 6), hip strength and ankle stability, ran 4 miles at 8:57 pace.
12/20: TRX suspension training class. Holy shit it was hard, but awesome!I am sore today. Everything we did was for time, 2-3 sets:
ReplyDeleteRows, single-arm rows, push-ups w/ knee tucks, mountain climbers, planks, swinging planks, single legged squats, RDLs, Kettlebell squats and windmills, bridges, single legged bridges, bridges w/ tucks, straight leg tucks, flutter kicks, wide kicks, figure 8's.
12/22:
ReplyDelete3x5 squat (135, 135, 140)
3x5 bench press (75x3, 70x2, 70, 70)
1x5 deadlift (145, PR!)
3x5 db RDL (60, PR!)
3x15 back extensions (25)
3x10 oblique extensions ea (25)
Made a lot of progress on the deadlift, I haven't done them much before so I'm still working up to capacity (just finally passed my squat). RDLs the limiting factor is my grip strength so I might switch to bb soon.
Did a T-nation carry program to get a different kind of cardio and work on grip strength. With the weights I used I could only do one set so it wasn't really cardio. Did each exercise for distance, each one took a little under a minute.
Trap bar carry (95)
Bear hug carry (25)
Suitcase carry (30)
Sumo carry (30)
Staggered farmer's walk (30/15)
Overhead carry (25)
12/22: Rock Climbing with TJ
ReplyDelete12/23: BAD Class w/ Mary and Allison. We did speed, agility, and core.
Speed: Wall Excels, Partner Leans, Tuck Jump Sprints, Mt. Climber Sprints, Resistance Band runs w/ Partner focusing on arm and knee drive and posture.
Agility: Box Cross Overs w/ 25lb Sandbag, Lateral Up and Overs, Side Jumps to stick and hold landing. Build-up circuit w/ lateral mini hurdles, jumps, shuffles, lateral runs.
Core: Hanging knee tucks, frogs on bench, SB roll Outs, Single Leg Tucks on SB, windshield wipers, v-sit med ball taps and reaches, side planks elbow to knee touches
12/28: Rock Climbing w/ TJ
ReplyDelete12/30: BAD Class w/ Liz and Allison. We did speed, vertical, and lactic acid threshold training. Wall Excels, Box Jumps, Depth Jumps, Kettle Bell Swings, On the vertimax we did: consecutive jumps, toe taps, sprinting, separate jumps, squats. For lactic acid, we did a circuit: v-sits, running stairs, tuck jumps, squat jumps, and sprint 40 yards and back pulling chains on our backs. 2 times each.
12/31: More Rock Climbing w/ TJ
12/26
ReplyDelete3x5 squat (135, 140, 145)
3x5 db shoulder press (25, 25, 30x3, 25x2)
5x3 power cleans (75, 75, 75, 80, 80)
5 negative chin-ups
3x assisted pull-ups to failure (20lb, 5, 3, 3)
core: planks, 75s on front and each side; 40 leg lifts, 30 bicycles, 20 lemon squeezers, 10 physioball extensions in front plank
Tried to do some running for cardio but had trouble with my glute so only got in less than a mile
12/28
3x5 squat (135, 145, 145)
3x5 bench press (70, 70, 75)
1x5 deadlift (155)
3x5 db RDL (60, 60, 60)
hip strength (40lb) and ankle stability on bozu ball
25min light/moderate cardio on the elliptical
12/30
3x5 squat (140, 145, 145)
3x5 db shoulder press (25, 30x3, 25x2, 25)
5x3 power cleans (75, 75, 80, 80, 80)
5 negative chin-ups
3x assisted angled grip pull-ups to failure (15lb, 2, 3, 3). Could only adjust the weight in intervals of 15.
3x12 back extensions (25lb)
2x10 oblique extensions each (25lb)
That was in the morning, in the evening I went to BAD with Zuba and Allison!
1/2
ReplyDeleteDid a little work towards improving grip strength and upper body strength.
5x5 deadlift (135, well below my max, but close to how much I can hold)
Tried one unassisted chin-up, got pretty close but not quite there
2x5 negative chin-ups
3x T-nation carry program without rest for grip strength, each exercise was ~50 steps, so only half what they suggest. Forearms are sufficiently exhausted.
Trap bar carry (95)
Bear hug carry (25)
Suitcase carry (30)
Sumo carry (30)
Staggered farmer's walk (30/15)
Overhead carry (25)