That workout concluded my foundation phase. Not sure what comes next, got some thinking and talking to do with some people. My form on everything is much better after the last two cycles I've done. I actually got my uncoordinated self into a back bridge easily for the first time this week. I may be going into a West Side BB -type cycle or I may be moving to 5/3/1 with crossfit WODs/medleys at the end of workouts.
|
-
08-21-2012, 07:50 AM #31
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
-
08-21-2012, 10:53 AM #32
-
-
08-21-2012, 11:11 AM #33
-
08-24-2012, 09:22 AM #34
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
Wrote up my 5/3/1 block and started it today at my new gym at school. Its a great gym and although I won't have direct coaching anymore there is a plethora of equipment, specialty bars, strongman implements, etc at my disposal to use. Gonna get creative with my medleys in the future incorporating some new stuff. First day in was squatting. I kept the 5/3/1 spreadsheet percentages but reduced my base numbers a bit to allow for momentum-building.
8/24
Hang Clean 10x2 @ 115
Box Squat below parallel 185x5 215x5 245x8
Form on point, cut the top set short at 8 reps. Hope to see the fruits of recent training in the coming weeks.
KB Goblet Lunges 4x8 40lb 45lb 50lb 55lb
Stabilizers were getting exhausted by the end of these. Still fighting to keep complete control of all movement.
Medley - Forward and Backward Hops over 5-board/GHRs/Hanging Knee ups - [21/21/21-15/15/15-9/9/9] in 6:53.
Great workout output here and I'm happy with this time.
-
08-26-2012, 02:25 PM #35
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
Event Training 8/26
Axle Press (tire bumper plates)
Warm up sets of pressing strict and not
195x1x2
215x1x2
245x2 soft belt only
Continental Clean only
195x5x2
Farmers Walk
220x50'x2
220x100'x2
Stone Rollups
[205x4, load 205 to box, load 240 to box] x 3
These are a move with potential.
My program while I'm at school will have me in the gym 3x a week and training events every weekend or at least every other. If I don't train events I will be training another workout in my 4 workout split. One "week" is 4 gym workouts so I'll be rotating around and giving myself a little more time to recover.
-
08-26-2012, 07:31 PM #36
-
-
08-28-2012, 04:26 AM #37
-
08-30-2012, 02:05 PM #38
-
09-02-2012, 12:58 PM #39
-
09-03-2012, 01:34 PM #40
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
9/3
Squat Clean 5x2 @ 135
Box Squat 225x3 255x3 285x6
Form is on point and I had a few left
KB Goblet Lunges 3x8 @ 55lb
Control was perfect, my coordination and control with unilateral-type movements has gotten pretty sick. Gonna start doing Bulgarian Splits next 5/3/1 cycle and work to doing one-legged squats.
Medley - Fran: 95lb Thruster/BW Pullup - 21/21 15/15 9/9
Finished in sub-8 minutes. Conditioning is improving, this wasn't as bad as it was the last few times I did it.
-
-
09-04-2012, 03:19 PM #41
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
9/4
Speed Jerks 5x2 @ 155
Strict Press - 95x3 115x3 140x8 PR
Chins - Wide Grip: BWx8. Close Grip (Facing Palms) BW+10x8, Neutral Grip BW+10x8
Medley - [10" Slater Log Viper Press:120lb/KB Snatch (alternating hands):35lb/DB C1&P:60lb/KB Swing:55lb] - 3 x [10/10/10/10] Each round done with 90-120s rest between and each round completed in 2 minutes. One of the more cardiovascularly taxing things I've done in a few weeks that I can remember. Damn!
I'm pleased with where my strict press has been going in the last couple months. Gotta keep working it and develop a strong lockout to get my press numbers up there with the big boys!
-
09-06-2012, 03:06 PM #42
-
09-06-2012, 05:37 PM #43
-
09-07-2012, 08:10 AM #44
-
-
09-10-2012, 03:21 PM #45
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
9/10
Squat Clean 6x1 @ 155
Box Squat 235x5 265x3 295x5
KB Goblet Lunge 3x5 50lb, 60lb, 70lb PR
Medley - Tire Step Up/Sledge Overhead Swing/Tire Flip - 4 x [10ea/10/1]
Heaviest I've gone on the goblet lunges and the control was there. Easy medley today, quads were burning from the step ups. Building up to the pistol squat!Last edited by DE_58; 09-10-2012 at 04:22 PM.
-
09-11-2012, 03:32 PM #46
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
9/11
Explosive Clap Pushups 3x8
Close Grip Bench 185x5 210x3 235x4
Weighted Dips SUPERSET W/ KB High Pull - BWx8/50x6, BW+10x8/60x6, BW+15x8/70x6
Medley - Pushups Alternating One Hand Palming Kettlebell/Log Rows/Handstand Hold against wall - 3 x [:60/:60/:60]
Rough conditioning medley today. Shoulders/triceps/chest looking all ridiculously pumped after all was said and done. In and out in under 50 minutes.Last edited by DE_58; 09-12-2012 at 10:52 AM.
-
09-12-2012, 08:53 PM #47
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
9/12 - Three straight days of training is catching up to me!
Hang Shrug/Snatch Combo (one rep is 1+1) 4/3/2/1
Deadlift 300x5 340x3 390x4
Seated Good Mornings 3x5 @ 135
Glute-Ham Raise 3x12 @ BW
Deadlift form has dramatically improved from where it has come from. I'm excited to see what the next phases of 5/3/1 bring for this lift after I push the percentages up a bit. No conditioning today, but I did do a lot of back bridge and planche work this evening. Working on the back bridge walkover and the planche to handstand (handstand is still over the horizon) to add to my list of olde-time strongman tricks I wish to build.
-
09-18-2012, 06:22 PM #48
-
-
09-25-2012, 05:19 AM #49
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
5/3/1 Cycle II
Deadlift 5/3/1
W/U - Jumps
A - GHR
B - Leg Raise (Knee to Elbow)
OHP 5/3/1
W/U - Speed Jerks
A - Pullups
B - Dips
Squat 5/3/1
W/U - BW Squats
A - Bulgarian Split Squats
B - Reverse Hyper
Bench 5/3/1
W/U - Pushups
A - Bent Row
B - DB OH Press SS/Face Pulls
Reps for assistance
A - 2x12 static; 3x8 static; 5x5 increasing; deload
B - 3x12 static; 4x8 increasing; 3x10 static; deload
-
09-25-2012, 08:31 PM #50
-
09-26-2012, 06:08 PM #51
-
10-01-2012, 06:55 PM #52
-
-
10-04-2012, 09:58 AM #53
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
The unilateral squatting really ****ed my week up! Quads/hips/glutes/hams have been painful to the touch all week from two measly sets. I've also been pretty ill since Tuesday, so I've spent a lot of time recovering/being lazy and I hate it.
I'm thinking of starting a nutrition log, with the parameters of a $10/day budget for ALL food/goods consumed, and the goal of being a shredded monster @ 220lb.
-
10-16-2012, 04:05 PM #54
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
Been sick/busy for the past two weeks, barely have trained. Couldn't have trained in the health I was in for a week and midterms were (and continue) to rape me. Had a good one today though:
Warmup/Foam Roll
Hang Clean/Hang Snatch Combo 3/3, 2/2, 1/1
Deadlift 315x3 345x3 375x5
GHR 3x8
Superset with
Hanging Knees to Elbows 4x8
Escalating density Farmers Walk - 130lb, 5 minute duration. 20 turns or ~1000' Turns at what was roughly estimated to be 50', but that should be taken with a tolerance of 10' each way.
-
10-16-2012, 07:06 PM #55
-
10-17-2012, 05:16 PM #56
-
-
10-22-2012, 01:31 PM #57
-
10-22-2012, 07:59 PM #58
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
next competition: http://www.nastrongman.com/pdf/2012/HftHv2.0entry.pdf
nutrition today: filet mignon, flank steak pinwheeled around fresh spinach and provie cheese, 1.5c rice (225g carbs) (uncooked) mixed with sauteed mushrooms and garlic toasted in the toaster oven. couple protein shakes, a supreme protein bar.
-
11-07-2012, 01:09 PM #59
- Join Date: Feb 2008
- Location: New York, United States
- Age: 31
- Posts: 3,190
- Rep Power: 983
Been plugging at it. School/etc is draining away my existence doe. I will survive!
11/7
Bench 260x2 PR
Inverted Rows 5x5 w/ increasing weight
DB OH Press SS Face Pull 3x10/10
Gripper work
Looking for the >300lb overhead at this competition on 12/1. Pressing strength has gotta be there, glad my bench has taken off this year.Last edited by DE_58; 11-07-2012 at 01:27 PM.
-
11-08-2012, 08:31 AM #60
Bookmarks