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.

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.

my first day of spring

Last post I talked about my new 8 week training cycle. Today was day one.

Sleep/Diet/Recovery

Came into the day on target in terms of sleep and diet. A little bit heavy (198) after two days of higher carb refeeding, and a return to alcohol on Saturday.

Training/Exercise

Warm-Up: Airdyne for 5 min, then 2 burpees on the minute for 5 minutes, shoulder mobility in between, some karaokes.

Shoulder Rehab (sets interspersed with following squat deadlift supersets): “D” swing (bent over diagonal shoulder raise) 3 x 10 x 10 lbs DBs; Kettlebell Shoulder Press 3 x 12 x 15 lbs KBs.

Squat / Deadlift Superset (gymboss timer set at 5:00 rounds)

DL: 5 x 95 / 5 x 155 / 3 x 180 / 5 x 5 x 185

S: 5 x 70 / 5 x 120 / 3 x 140 / 5 x 5 x 150

On all of these I tried to maintain back extension with a rigid and flat lumbar spine. As the video demonstrates, I had only mixed success with this. My back is flat but compared to the natural lumbar curve of some I have seen, has a very slight curve to its flatness. I will not go lower but I will be taking it slow and working on this. The squats, too I did every rep without collapsing, etc.

Barbell Bent Over Row w/ FatGripz: 4 x 10 x 75/80/85/87.5.

The focus here was on extension of the back and full contraction of each pull, hamstring tension, and little to no push-off.

Clean and Press: 10 x 1 x 37 kg @ 30 sec.

Conditioning: Farmer’s Runs: 10 x 50 meter x 45 lbs DBs ( = +90 lbs ) @ 60 sec.

Great workout. Everything felt good.

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.

simple dimple

Monday AM first day of “Spring Break,” but I still showed up early to lift.

Warm up Airdyne floor wrk mobility

SSB Squat 5 x 70 / 5 x 150 / 3 x 180 / 1 x 200 / 3 x 5 x 205. This was +20 lbs over last week. Felt solid. Probably do another week of +20 lbs next week? We’ll see.

Barbell FatGripz bent over row: 15 x 75 / 3 x 5 x 125 / 2 x 15 x 75. Bigger volume, but lower load than last week. As noted last Monday, form degradation was pushing me to lower the work sets. But I did more at 75 lbs. Next week: add +5 across the board, and a warm-up set at 65 lbs.

Clean and Press: 10 x 1 x 30 kg. Pulling camp on Sunday the 18th at the start of my week XI. I haven’t power cleaned in about 6 weeks. I actually haven’t done full cleans for months. So, I was just playing around doing these today. I also haven’t pressed this much in a few weeks. I’ll probably keep coming back to these. Next time, I’ll use the gym boss and make this more of a “conditioning” workout, and do like 10 x 3 @ 30 seconds or something.

my new best friend

My new best friend is the Safety Squat Bar (SSB).

Monday morning, I was moving slow but it’s all right.

Warm-Up: 5 minutes on AirDyne, floor work, shoulder, hip, quad, ankle, etc., mobility work.

Wrist-Curls, pronated and supinated 3 x 25 x 8 lbs DBs. These things help my wrists feel good.

Shoulder rehab: press 3 x 12 x 8 lb DBs; arm rotations 3 x 10 x 8 lbs DBs; diagonal bent over flyes 3 x 10 x 8 lbs DBs; bench prone Y, T, & I upper back stabilization exercises, 3 x 10 x each position x 3 lb DBs.

Safety Squat Bar Squats: 5 x 70 lbs ; 5 x 120 lbs; 3 x 160 lbs; 1 x 170 lbs; 3 x 5 x 185 lbs. Loved these. These are going to teach me to keep my back in extension.

Barbell Bent Over Row w/ Fat Grips: 15 x 75 lbs; 3 x 5 x 140 lbs (+5 lbs from last Monday; but I need to work on the 125-140 lbs range over again, so back to 125 lbs, maybe 5 x 5, next Monday).

Shrugs: 1 x 12 x 60 lbs DBs

No conditioning.

monday blue

Week eight got off to a difficult start on Monday. Continuing shoulder pain on the right side severely limited the effort I could put into my squat, and prevented anything heavy in the upper body “push” category of lifting. Also it was a bad night Sun-Mon, with kids sick, kids up, kids in the bed; I was up by 3:00 am having been woken several times during the evening.

Warm-Up: 10 minutes on the AirDyne. Some mobility work.

Squat: 5 x 45 / 5 x 160 / 3 x 245 / 1 x 260 / f x 265. This sucked. At the end of the workout I announced that I was through with back squatting for a while. Not sure if that is true or not, but what the fuck. I should have put more volume in the warm up, but that would have hurt more!

Shoulder rehab work: 3 x 10-12 x 5 lbs DBs of hanging rotations, reverse flyes, press, etc.

Wrist Curls, pronated and supinated: 3 x 25 x 5 lb DBs.

FatGripz Barbell Bent Over Row: 15 x 65 / 3 x 5 x 135 / 15 x 45. These felt good! Pulling is fine on the shoulder.

Conditioning:

10 x 100 meter sprint @ 60 sec. intervals. These felt good but they weren’t great on that right shoulder.

monday full of rage

Shoulder pain is not going to keep me out of the game. I was in on Monday morning early of course. Did the usual. Setting PRs and slowing down old man death.

Warm-Up. Yes. Mobility too.

Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 5 x 260 (PR). Right shoulder excruciatingly painful during squats.

Barbell Bent Over Row with FatGripz: 15 x 45 / 5 x 95 / 3 x 5 x 130.

Various: light weight shoulder and wrist rehab movements (3 and 5 lbs). Maybe ten total sets?

Shoulder Press: 3 x 10 x 5 lbs DBs. Right shoulder is very painful. Full range of motion with light weight feels just ok.

Conditioning

For some reason carrying does not hurt my shoulder (thank God).

60 second intervals, 10 rounds, ten minutes total, 80 meters per round (40 running, 40 carrying).

Huh?

First round: run out carrying 2 dumbbells, set them down and sprint back. Rest until end of minute. At the start of second minute, sprint out, carry back, rest until end of second minute. Repeat for a total of 10 minutes.

Thus: Farmer’s Carry 40 meters w/ 2 x 45 lbs DBs / 40 Meter Run / Rest (round 1) / 40 meter run / Farmer’s carry 40 meters / Rest (round 2) //

Anyway the bottom line is that in 10 minutes I ran 10 x 40 meters and did 10 x 40 meters farmer’s carry with 90 lbs. {ed. just above the ankles my shins hurt a lot the next day}

monday after monday

Got up early arrived early did a bunch of stuff that on paper doesn’t read like much. Warmed up for a few minutes on the airdyne, did just a bit of additional stretching, and then proceeded to try to go heavy. Didn’t go entirely as planned.

Most of these sets were done interspersed with one another, with long rests between sets.

Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 1 x 260 (was going to go for 5 and knew it couldn’t happen; decided to rack it and rest; afterwards decided to do singles, which didn’t go well) / f x 265 (bailed on this one; that was over; I went down) / 3 x 225 / 7 x 205 (PR, technically) / 10 x 185.

Bent Over Row with FatGripz: 15 x 45 / 10 x 75 / 3 x 95 / 1 x 115 / 5 x 115 / 3 x 5 x 125.

Push-Ups: 3 x 12. Face chest and thighs to the floor.

Kettlebell Presses: 3 x 10 x 35 lbs KBs

After Squats and BOR were done…

Romanian Deadlift with FatGripz: 10 x 45 / 3 x 5 x 145. This was an intense forearm blast.

In fact, between all the grip challenging exercises, my forearms were very painful afterward. But they felt better later on.

Later, in the evening, in the dark, after the kids went down, I went on a walk with Mike Peterson. About 4 miles. Haven’t done something like that in a long while. I’ll probably pay for it later.