friday morning blast

Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees).

Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week.

SSB Squat: 5 x 70 / 3 x 140 / 5 x 5 x 160. These felt great… for a change!

Shoulder Rehab: Y/T/I 3 x 10 x 8 lb DBs. Press: 3 x 7 x 25 lb KBs.

Clean and Press: 10 x 1 x 39 kg @ 40 sec. intervals. Better interval, otherwise same as monday.

Chin-Up: 3, 3. Just not feeling it today.

Conditioning: 5 minutes on the clock, AMRAP 200 meter run, KB Swings 25 x 35 lb KB. I started round 4.

again with the wednesday

training may feel like it keeps going on and it does

Warm-Up: 5 minutes on the bike, shoulder mobility, burpees 5 x 4 @ 60s intervals.

Shoulder Rehab: external rotations each side x 3 x 10 x 10 lbs DBs; shoulder press 3 x 7 x 25 lbs KBs.

SSB Squat: 5 x 70 / 5 x 140 / 3 x 170 / 1 x 180 / 3 x 5 x 190 lbs

Lying Triceps Extension: 4 x 10 x 50/55/60/62.5 lbs

Romanian Deadlift: 4 x 10 x 90 lbs

Skipped conditioning today … probably because of the rain and a late start. It’s a strange day. Weighed in at 194.5 after workout, though, my lowest point since I started Body Recomposition efforts in Jan.

gimme more monday

A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work.

Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ 60s. (Yep, 20 burpees).

SSB Squat and Deadlift Supersets (also, shoulder rehab in there) on 3 minute intervals for warm-up sets and 6 minute intervals for work sets:

SSB Squat: 5 x 70 / 3 x 130 / 1 x 150 / 5 x 5 x 160

Deadlift: 5 x 135 / 3 x 185 / 1 x 195 / 5 x 5 x 205. Video to be posted later.

Shoulder Rehab: Bent Over Reverse Flye: 3 x 10 x 10 lbs DBs / Shoulder Press: 3 x 7 x 25 lbs KBs.

Bent Over Row: 4 x 10 x 80/85/90/92.5.

Clean and Press: 10 x 1 x 39 kg @ 30 sec intervals. Going to increase interval length soon.

Conditioning: 10 x 40 meter Farmer’s Carry w/ 50 lbs DBs (+100 lbs) @ 60s intervals. Great workout this.

That is all! Check back for the video in a day or two.

on plan

Recovery/Dietary Issues

Wednesday morning. Not the best sleep. And tired from an unplanned and long uphill walk with a double stroller yesterday. But there. Recovered from Monday but a bit more beat down than I want to be. At least I’ve been eating well. Weigh in at 197.00 this morning, which is +2 lbs over my desired average, and +0.5 lbs over this week’s average weigh in. Something’s not quite right in my gut. But I will survive!

More importantly: I did my plan as planned.

Training/Exercise

Warm-Up: 5 minutes easy pace on the C2 Rower (1070 meters). Floor work of various types. Shoulder mobility. Then burpees, 5 x 3 @ 60s.

Squats: 5 x 70 / 5 x 140 / 3 x 160 / 1 x 180 / 3 x 5 x 185. These were, ahem, harder than they should have been. (+5 lbs from last week).

Shoulder Rehab: External Rotations: 3 x 10 x 10 lb DBs; Press: 3 x 6 x 25 lb KBs.

Romanian Deadlifts: 4 x 10 x 87.5 lbs (+2.5 lbs from last week).

Lying Triceps Extensions: 4 x 10 x 47.5/50/52.5/55 lbs (+2.5 lbs from base of last week, but same peak).

Conditioning:

5 rounds of 3 minutes each:

Complete 200 meter run, 10 “farmer’s” box step ups carrying 2×25 lb DBs, 5 burpees, rest remainder of round.

Total time: around 14:05. Most rounds were completed with 1:05 to rest.

some more monday

Monday morning at ASC, can’t complain. My dad was with me again (older guy in the background of my deadlift video) which was fun.

Warm-Up: 5 min on Airdyne, followed by karaoke, shoulder mobility, and burpees, 5 x 3 @ 60 sec. Burpees are feeling good. Welcome back burpees!

Shoulder Rehab: Y/T/I 3 x 10 x 8 lbs DBs x each position / Shoulder Press 3 x 6 x 25 lbs KBs. Going to add volume at 50 lbs total on shoulder press now over the next 7 weeks (+1 rep per set per week). I worked in these three sets in the opening rounds of the following supersets:

Superset @ 4-7 min intervals:

Deadlift: 5 x 135 / 3 x 175 / 1 x 185 / 5 x 5 x 195 (see video) (+10 from last week).

SSB Squats: 5 x 70 / 3 x 120 / 1 x 150 / 5 x 5 x 155 (+5 from last week).

Barbell Bent Over Row w/ FatGripz: 4 x 10 x 77.5/82.5/87.5/90 (+2.5 from last week).

Clean and Press: 10 x 1 x 38 kg @ 30 sec. Some of these were… ahem… awkward? lol.

Conditioning: Pushing the Prowler! Prowler Pushes 8 x 40 meters x sled+90 lbs @ 90 sec. intervals (about 10:45 total time). Love this.

good friday

sleep/recovery

I had a pretty good sleep the past two nights, and have certainly eaten well. But I drank last night (long weekend with Good Friday holiday… and my folks are in town). Weigh in this morning was 196.

training/exercise

Good workout to finish up training during my week 1 of 8 in the current cycle.

Warm-Up: 5 min on Airdyne, Karaokes and floor-work, Burpees, 5 x 2 @ 60 sec (sets of 2 on the minute for five minutes).

Supersets of Squats and Deadlifts, on 5 min intervals:

SSB Squat: 5 x 70 / 3 x 120 / 5 x 5 x 150.

Deadlift: 5 x 135 / 3 x 185 / 1 x 225 / 2 x 5 x 235. Darn it! I forgot my camera. These felt good though. I will certainly video my work sets on Monday.

Shoulder Rehab: Shoulder Press: 3 x 12 x 15 lbs KBs; Side Delt Raise: 3 x 10 x 8 lbs DBs. The latter really hurts my right shoulder!

Chin-Ups: 4, 4, 5, 4. I was bummed when I didn’t get five on my first set. Then surprised to get it on my third! Overall, a higher average reps/set (4.25 vs. 4 last week) and +5 reps over last week.

Clean and Press: 10 x 1 x 37 kg @ 60 sec intervals. These were done after the first set of chin-ups.

Conditioning:

Rowing Ergometer, max meters in five minutes: 1311. This works out to an average split of 1:54.4, which was right in line for my goal today. I will re-test this on Friday of week 8, if I can. I used an average stroke/min of about 21-22 and had the dampers set at 4.

good wednesday to you

sleep/recovery

I was super sore, and dragging on Tuesday. Most pain felt RIGHT; upper back pulling muscles. Tried to maximize sleep Tuesday to Wednesday, with some success, although my sleep for whatever reason was not unbroken. Diet wise I was in good shape; plenty of protein for past two days, and was at about 11.5 hours fasted at 6:00 am when the workout really got underway. Weigh in this morning was 196.

training/exercise

Warm-Up: 5 min on Airdyne, then 2 burpees on the minute for 5 minutes (10 total, actually 11, as I did 3 one set by accident). Plus shoulder mobility, hamstring mobility, karaoke. I like the simplicity of my new warm-up, which took about 12 minutes total.

Safety Bar Squats: 5 x 70 / 5 x 140 / 3 x 170 / 3 x 5 x 180. No problem.

Super Sets of Romanian Deadlift and Lying Triceps Extension:

RDL: 4 x 10 x 85 lbs.

Lying Triceps Exension: 4 x 10 x 45/50/55/50 lbs.

Conditioning: 5 x 3 minute rounds; each round: 200 meter run / 10 x Overhead Barbell (OHS grip) Box Step Ups (alternating legs) w/ 45 lbs bar / rest remainder of round. (Total time about 13:55).

Shoulder Rehab: Shoulder Press 3 x 12 x 15 lbs KBs / Standing Deltoid Front Raises 3 x 10 x each arm x 10 lb DBs.

Shoulders feeling a bit better than usual today! That made me happy.

slowly getting heavier

Monday AM at ASC, after a TERRIBLE night of sleep. Ack. I am reminded of the way things were back in 2010. I need to get a grip.

But the workout was solid. So. There. Insomnia.

Warm-Up and Mobility: dynamic stuff only.

SSB Squats: 5 x 70 / 5 x 160 / 3 x 200 / 1 x 215 / 3 x 5 x 220 (+10 lbs from last week). These weren’t as awesome as they should have been. I do believe I’ll either go up much less next week or repeat these numbers just to be sure I’m rocking them and really and truly earning my next increase.

Wrist and Shoulder Rehab. Wrist curls, pronated and supinated, 3 x 20 x 10 lbs DBs. External rotations, left and right sides: 3 x 10 x 10 lbs DBs. Y/T/I exercises: 3 x 3 x 10 x 5 lb DBs. Kettlebell Presses: 3 x 10 x 15 lbs KBs. I love kettlebell presses. I changed it up here a bit, and went +6 lbs total on the press weight.

Barbell Bent Over Rows w/ FatGripz: 15 x 70 / 3 x 10 x 100 / 5 x 135 (+5 from last week on all sets).

Clean and Press: 10 x 1 x 36 kg @ 30 sec. intervals. (+1 kg from last week’s number).

Zzzzzzzzzz….

back to the grind

Ooof I had a lousy sleep Sunday to Monday. Barely clocked any shut eye at all. Got a late, slow minded start at the gym, too.

Warm-Up… yeah.

Squat w/ Safety Squat Bar: 5 x 70 / 5 x 160 / 3 x 200 / 1 x 205 / 3 x 5 x 210. These felt ok. Only +5 lbs from last week. I didn’t want to push it after the pulling camp, and didn’t feel like I could accomplish what I really wanted to do, which was 225.

Concurrently with the squats:

Shoulder and Wrist Rehab: 10 lb DBs — 3 sets — wrist curls pronated and supinated, x 20-25 reps; hanging arm rotations x 10 reps; bent over reverse flyes x 10 reps; side-lying external rotations x 10 reps. 12 lb DBs — shoulder press 3 x 10.

Also concurrently:

Bent Over Barbell Row with FatGripz: 15 x 65 / 3 x 10 x 95 / 5 x 130.

Clean and Press: 10 x 1 x 35 kg @ 30 sec. I am going to very slowly work my way back up into some more heavy cleans and power cleans. I like the motion of the full clean, and I like to throw in a press there. I am going to test this out and see, over time, what I can both clean and press in a time scheme set up like this, and when I find a weight where I start failing the press, I’ll see where I’m at. I still have lots of shoulder pain and discomfort (in the right side, the past few days, as well as the left), but for some reason I seem to tolerate some pressing. We’ll see.

keeping on

Friday morning, early at ASC, as per usual. Well, not quite usual, cause I didn’t get started until about 6:00 am.

Warmed up quickly, since I was actually starting a bit later.

Nothing fancy today.

Squat with Safety Squat Bar: 5 x 70 / 5 x 140 / 3 x 160 / 1 x 180 / 3 x 5 x 185. Piece of cake.

Chin-Ups: 3, 2, 2. I got a set of three. That made me happy.

Clean and Press: 10 x 1 x 32 kg @ 30 sec.

Yep, I believe that was it.