2_26 AM sesison Squats/chins

Z Health NWU 1/2 10 min
Z Health top and bottom squat position work 15 min
Lots of eye work again

Changed to a very low depth squat for variety and I have not done anything like these in almost 1.5 years! Ugh. In the past they would cause huge issues for me since my hips were crazy tight and stuff was just not working. Even to a high bench for squats was hard for a long time.

I've been doing more KB front squats around RKC time (last Oct) and they went well.

used an 80lb sandbag with 2 plates and 2 flat 2 X 4s with a rug as my "bench" to squat to (was 10" off the ground for height

Felt great, but my legs are more sore than I thought from sprints, so went light

Squat to 10inch bench,wider/medium stance

BW X 14
45 X 9 (4,2)
95 X 5 (5,2)
115 X 5 (6,3)
135 X 5 (7,5) 3 min rest
135 X 4 (7,4) 3 min rest
135 x 4 (7,4)

Alternated with easy chin ups (palms face, shoulder width)
BW x1
BW X 2
BW X 3
BW X 2
Neutral gip BW X 2
All done with 2 second pause at bottom

KB Snatch work
24 Kg X 35 reps in 1:40
1 hand switch

Garage Temp 41F
Music--newer Chimaira CD--awesome!
Working at home, so got to lift during lunch break


PM sesison today is KB Press and some light bench RE work, fat man pull ups RE

Monday 2_25_2008 Z and Sprint work

Z Health for 30 minutes
Lots of eye work in various head positions
A drills, arm drills for sprinting, some agility work

Sprints at the indoor track
6 of them about 150 yards or so (excludes 2 warm ups)
Various rest periods--I would walk back and if I felt like my movement was good I would go again right away, if not--more Z until it was good.
Sprints done at about 70-80% Anything over about 80% effort would mess me up.
We will be great to have feedback on them at S Phase.

Last time my aDDuctors were sore for 5 days! Youch! This time my tib anterior and other muscles in that area were quite worked. Wore Nike frees 5.0 version 1

time at track about 20-30 minutes

2_24 Sun--OFF, Z Health

Off
Andrea DuCane came over and I did some hands on work Z Health work along with standard R/I Phase work. Went quite well.

We reviewed the drills for the level III (S Phase) cert coming up in AZ and it was great to have feedback on my movement.

Plan to start working with Brad "No Relation" Nelson soon and perhaps Andrea in the future on a more routine basis for feedback---which will be invaluable.

2_23 Saturday Max Deadlift and 5 min Snatch test day

Test day to prep for TSC
Goal at TSC
DL 425 X 1
Pullups 8 (haven't trained for them really at all)
KB snatches with 24 kg in 5 min--125 reps

Here is how it went down
Felt good in the AM, 200 mg caffeine 1.5 hours before lifts

40 minutest of Z Health
General NWU 1/2
DL specific Z Health work, including eye work

Warm up--2 sets KB snatches, light
wt (bls), reps, hand up (mixed grip), (RPE, threat)

Deadlift

135 X 5 Rh up (2,1)
185 X 3 Rh up (2,1)
225 X 4 Rh up (3,1)
275 x 2 Rh up (4,1)
315 x 1 Lh up (5,2) 6 min rest
365 x 1 Lh up (7,4)
385 x 1 Lh up (9,7) slow, but came up in good form
405 X 0 Lh up (10,10) MISSED

started to pull and got it 4-5 inches off the floor and right arm started going towards the floor and caused a slight twisting and decided to drop it. CRAP

8 min rest, more Z work

405 x 0--misssd again, CRAP, form was much better and even, got it to 4-5 inches off the floor and glutes/hammies just shut off like something turned a switch off, no pain--just fried.

10 min break, Z

KB 5 min Snatch drill (24 kg KB)
Total reps 91 (maybe 93, partner thought he missed a few)
Form was good up to about 3 minutes and started to degrade a bit then
CRF (cardio resp fitness) good up to 3 min and then started to breath harder
1 min=24 rep
2 min=45 rep
3 min= 67 reps
4 min=82 reps
5 min=91 reps

Started on right hand, switched to left at 27 reps, then switched again at 58 reps. Probably need to hit atleast 35 in a row before hand switch at TSC to hit 125 in 5 minutes.

Music--Pantera--live album
Garage gym temp 41 F

Need to focus more on glutes and hamstrings, add more squats to bring legs up to par, along with KB snatches and swings. Left leg is weaker in 1 legged squat, so more L leg work.

2_22_2008--Off day, Z Health

Off, no training, max test tomorrow
Z Health 30 minutes
30 min nap before at U of MN

Z--lots of lunging, head and neck work, lots of eye work in various positions

2_21_2008 Z Health/Myofascial day

done at work gym
30 min Z Health
Random "I Phase" type work, 10 minutes seated
Lots of eye work and watching breathing
Rt hip a little tight, L hip a little "clicky"--cleared up.

Exercises

DB Curl, L foot forward lunge 35 X 6/6

BW Squat to bench, wide/med stance
BW x 10, BW X 12 barefoot on both

DB Neutral floor press
40 X 16
50 X 13

DB Hammer curl--L foot in front lunge
35 X 10/10
30 X 10/10
30 x 10/10--Rt leg internally rotated in lunge

Overhead rope ext
8? X 12

2_20_2008 Bench Test Day

I realized I have not tested my max in awhile, so I figured it was time to get some feedback. No taper or anything was done, other than the normal "listen to my body"

All testing is done competition style with audible commands
Hand off, then wait for "start" command
Lower bar to the chest, full pause and wait for "press" command
Hold at lock out for "rack" command
Any violation of these and the lift is not counted. Any time the spot touches the bar also invalidates the lift.


Warm up--Z NWU1/2, more specific work in bench position.
At upper weights, did Z Health cross body circles, wrist AP and circles, index/pinky leads, eye work at times , all done in bench position, then resetup to prepare for hand off.


Warm up 45 X 10, 95 x 12, 135 X 5 (all in pounds)
set, weight, reps (RPE, Threat) notes
1 155 X 1 (3,2)
2 175 X 1 (4, 3) felt easy
3 185 X 1 (5, 4) added audible commands and pause, previous touch and go
4 200 X 1 (6,5)
5 210 x 1 (7,6) still good speed
6 220 X 0 (10,10) missed

Failed at about the distance of 2 boards up off chest.
Felt like I just ran into a wall, form stayed good, but no lift
7 220 x 0 (10,10)
not being too bright I had to try again after a 8min rest
EXACT same thing, to the letter,


Good parts
Bar did not twist and weight stayed even
In the past it would twist and my left elbow would drift back.
Grip was middle finger at line, so I can actually go a few inches wider to index at ring
Movement was still good even after 2 misses, which surprised me
Overall movement was good during and after lift, I am just weak!

2-18 Sprint work and 2-19-08 KB presses, snatches, etc

2-18
Ran sprints the other night as prep for Z Health S Phase training
Z NWU 1/2
A, 1/2 A drills
Arm drills
7 sprints at about 70-80%, 1min to 4 min rest between with Z drills to get my gait back in order. L hip took a few more drills to get back to good condition.
Overall felt pretty good, but slow.

2-19
ADDuctors were sore on both sides today. Interesting.

Just an easy night tonight since doing a training max bench tomorrow (Wed)
Z NWU 2 and more eye work.

KB snatches
16 X 10/10 (l/R)
24 X 5/5
32 X 5/5
32 X 6/6

KB Presses
16 X 10/10
R foot in front lunge position
16 X 5/5
Bottoms up press
16 X 2 L/R

Standing bicep curls
65 lbs X 12
85 X 5
75 X 7
75 X 7
65 X 10

Sat 2_16 Speed DLs, ring work

Date	Day	What	Time in	Time out	Music	Temp
2_16	Sat	DL speed	3:00pm	4:15pm	Darkest Hour	34 F
Z Health NWU 2--DL stance
Z 30 minutes
lots of eye work, I Phase stances

Deadlift conventional		both hands pronated
all were singles done as clusters with about 5-10 seconds between reps
speed and PERFECT form were the focus
set	wt	reps	RPE	Threat	Rest (min)	Volume
1	135	3	2	2	2	405
2	185	3	3	1	2	555
3	225	4	4	3	4	900
4	225	4	4	3		900
					sum	2760
Rest was random gymnastic ring work

Friday night Deadlift party at the Press

Missed a few days logging here, but started up again here on Friday
Format still needs work, so some times the threat index runs into
the rest time and it looks like a super long rest
Aaron Friday and his brother and Maura were present--good times
Fawn is in CA

Date	Day	What	Time in	Time out	Music	Temp
2_15	Fri	DL day	7:30	8:45	random	70F
Z Health NWU 2
Z 30 minutes
lots of eye work, I Phase stances
Done at Press Gym for Friday nigh Deadlifts
Deadlift conventional
set	wt	reps	RPE	Threat	Rest	Volume	Notes
1	135	6	2	1	1 min	810	Left hand up
2	225	4	3	2	1	900	RH up
3	315	2	5	3	2	630	LH up
4	335	1	7	4	3	335	LH up
5	365	1	7	4	4	365	LH up
6	365	1	7	4	5	365	LH up
7	365	1	8	4	7	365	LH up
8	365	1	7	5	5	365	LH up
9	365	1	8	6		365	LH up
					sum	4500
Chin ups	with pause at bottom for 1-2 seconds
set	wt	reps	RPE	Threat	Rest	Volume	Notes
1	215	3	4	3	4min
2	215	3	4	3	3min
done at body weight only
Machine Iso High Row
set	wt	reps	RPE	Threat	Rest	Volume	Notes
1	180	10	5	2	2 min
2	180	10	6	2
Overall notes
DLs felt great, spine was in better position
low back arched a bit on set 7
Note
Hold tall spine at top and then drop to start position withOUT relengthen

2/5 Mon KB Presses TGUs

Date	Day	What	Time in	Time out	Music	Temp
2/5/2008	Mon	KB Press	7:00pm	8:30	Darkest Hour	43F
		TGUS
Z Health NWU 2		wt	reps	RPE	Threat	Volume	Notes
I KB snatch	R	24	20	6	3	480	time=57sec
	L	24	20	6	3	480	Time=53 sec
					sum	960
II KB Press	L	24	4	4	2	96
	R	24	4	4	2	96
	L	24	5	5	3	120
	R	24	5	5	3	120
	L	24	6	8	5	144	6 RM PR
	R	24	6	8	5	144
w open palm	L	16	4	6	6	64
w open palm	R	16	4	6	6	64
					sum	848
III TGUs	L	24	1	4	3	24
	R	24	1	4	2	24
						0
	L	24	0	5	9	0	missed due to foot slipping
	R	24	1	6	4	24
						0
	L	24	1	6	5	24	RPE and threat higher than normal, movement started to drop
				sum		96
IV A Pushup		105	4	6	2		Done Xplosive, 1/2 BW used for load, no external wt
		105	5	4	2		medium speed
IV B Rope rows		105	10	5	2
		105	10	5	2

2/9 Sat Hypetrophy/Fascial work

Date	Day	What	Time in	Time out	Music	Temp
2_9	Sat	Hypetrophy	1:00	2:34	Fear Factory	70F
		Fascial Day			Death by Stereo
Z Health NWU 2
Z 30 minutes
lots of eye work, I Phase stances
Done at gym at work
Lower RPE/lower threat day; higher reps, rhythmic breathing
All done "cirvcuit style" minimal rest--rest until I feel like I can go again in perfect form
Exercise	set	wt	reps	RPE	Threat	Volume
DB Bench flat	1	70	15	2	2	1050
70=35 lb DBs	2	80	15	3	3	1200
	3	100	15	5	3	1500
	4	120	10	7	4	1200
					sum	4950
DB Rows	1	80	15	3	2	1200
80=40lb DBs	2	90	15	4	3	1350
	3	110	14	5	4	1540
	4	60	10	8	5	600
					sum	4690
BW Squats	1	210	12	2	1	2520
210=BW	2	210	12	3	1	2520
	3	210	10	3	1	2100
					sum	11830
DB Bi curls	1	60	10	5	2	600
L lunge, rot L	2	60	14	8	2	840
60=30 lb DBs	3	60			sum	1440
Lunge L only Xplosvie	1	210	5	6	2	1050
BW=210	2	210	7	5	2	1470
					sum	2520
note set 1 done with shoes, movement sucked; done set 2 with barefeet and rolling over rt big toe, movement great
Standing rope pressdown	1	7	12	6	1
overhead rope ext	2	7	12	5	1
note set 1 movement was worse and it felt back even in good alignment, set 2 felt great, movement better
DB hammer curls	1	40 lb DBs	6,6
	2	45 lb DBs	3,3			PR!
note: traps are not moving up at top, strict form, first time tried 45 lb DBs