2 sessions today.
Felt much better,
slept 9.5 hours last night
Getting back to normal
Time in 2:29 (lifting--first set)
Time out 3:01 (set wt down)
Z Health 20 min, no scar tape
TESTED
trap bar dL, str bar comp grip, RDL
--trap bar tested better by a hair over str bar
bench flat comp grip, bench flat mid finger at ring, pushups
bench mid finger tested best
Alternated 2 lifts
1) Trap Bar DLs
135 x 5
225 x 10 (barely touch between reps)
225 x 10 (same)
275 x 5 (same)
275 x 4 (slt pause at bottom)
275 x 2, speed slowed down, last one
2) flat bench, no spot (power rack though) mid finger at ring
warm ups
135 x6
135 w blue chains (about 40 lbs total) x 6
135 w blue chains x 5
135 w all chains (about 60 lbs) x 5
135 w all chains x 3--last one was a grind at the last 2-3 inches
all tested well, except the last set movement dropped a bit
Z Health
135 x 10--FAST, last 1-2 reps were slower, stopped
done
PM session
Time in about 7:45 pm
Out about 8:30
Z Health 25 min before hand with scar taped
Squats (both styles) tested fine and so did KB snatches--but kept reps on them low
Front squats tested a bit better as the sets went on
alternated back squat, front and KB snatches
Focus on BR and eyes matching movement
All submax weight, just working good, easy movement
all done to a bench (to decrease threat)
Tried without a bench and could feel threat go up (not sure where to stop)
training partner did not make it--busy carving pumpkins! wth
Back squats
45 x 12
95 13
115 x8
135 x 5
Front squats
(done clean style)
95 x8 (2 fingers on bar)
95 x 8 (3 fingers on bar)
135 x 5 (3 fingers on bar)
135 x 3 (3 fingers, speed dropped)
--I am a huge pussy on squats, but need to keep the weight down until I have the movement grooved again.
all done barefoot
Snatches
16 x 6/6
24 x 7/7
24 x 10/10
done
felt good at the end!
Epsom salt bath 20 min 1 qt epsom
Friday, October 24, 2008
Thursday, October 23, 2008
10_22_Wed Volleyball only
Still tired--ugh
V-ball kind of sucked, felt slow and vision was all off. Still fun to move around a bit.
Wanted to nap during the day, but had to work so no nap obviously.
Slept 9.5 hours Wed night
V-ball kind of sucked, felt slow and vision was all off. Still fun to move around a bit.
Wanted to nap during the day, but had to work so no nap obviously.
Slept 9.5 hours Wed night
10_21_Tues Trap bar DLs, pushups and chins
Z Health 25 minutes, taped scar
Tested
Trap bar DLs--palm to floor--good
Push ups--almost palm to floor--good
Chins--only did 1 rep--pretty good
--gradually working some more volume on chins making sure I have absolultely zero pain
Done circuit style, short rest periods
time in lifting 8:32
time out down lifting 8:50
still tired from travel
Trap Bar DL
185 x9 mod spd
225 x 7 mod spd
225 x 5 fast
275 4 mod spd
315 x 2, slow, tested fine
315 x 3+1 slow, tested fine
Pushups (barefoot, no wall)
---stopped when speed slowed down or 4EE
BW x 14
BW x 13
BW x 10
BW x 11
BW x 10
BW x 6--done with feet up on bench
Chin ups
BW x 1
BW x2, very slt pain on rep 2
went away within a few secs
BW x 1
BW x 1 with 3 sec iso hold at top X 3
done
Tested
Trap bar DLs--palm to floor--good
Push ups--almost palm to floor--good
Chins--only did 1 rep--pretty good
--gradually working some more volume on chins making sure I have absolultely zero pain
Done circuit style, short rest periods
time in lifting 8:32
time out down lifting 8:50
still tired from travel
Trap Bar DL
185 x9 mod spd
225 x 7 mod spd
225 x 5 fast
275 4 mod spd
315 x 2, slow, tested fine
315 x 3+1 slow, tested fine
Pushups (barefoot, no wall)
---stopped when speed slowed down or 4EE
BW x 14
BW x 13
BW x 10
BW x 11
BW x 10
BW x 6--done with feet up on bench
Chin ups
BW x 1
BW x2, very slt pain on rep 2
went away within a few secs
BW x 1
BW x 1 with 3 sec iso hold at top X 3
done
Charles Staleys Training Sumitt Fri-Mon
Took some time off. did survival Z Health
Felt good until about Mon night,
Back home late Mon
Had to work on research stuff all day mon, no time to train
Back to it tomorrow!
Gotta love 3+ hour flights with people hacking up a lung!
Overall the seminar was great! see my blog for updates
Felt good until about Mon night,
Back home late Mon
Had to work on research stuff all day mon, no time to train
Back to it tomorrow!
Gotta love 3+ hour flights with people hacking up a lung!
Overall the seminar was great! see my blog for updates
10_16_Thurs Bench
Z 20 min
warm up
45 x 15, 95 x 10, 135 x 10, 135 x 5
155 x5
175 x3
185 x 3
200 x 1
205 x1 with audio commands and pause
225 x 1 3 board press, compgrip
225 x1 3 board press, mid finger at ring
then
135 x 14 --fast
Rev rows
bar at bench height, feet out
Bw x 13
BW x 7
warm up
45 x 15, 95 x 10, 135 x 10, 135 x 5
155 x5
175 x3
185 x 3
200 x 1
205 x1 with audio commands and pause
225 x 1 3 board press, compgrip
225 x1 3 board press, mid finger at ring
then
135 x 14 --fast
Rev rows
bar at bench height, feet out
Bw x 13
BW x 7
10_15_CRF circuit_KB swing_sledge_KB open palm press
Goal achieved!!! Made it through using the 40 kg KB (sparky), 16 lb
sledge and 16kg for all 4 rounds in less than 15 min (closer to 13 min
actually!)
very first time through was on
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html
and used 24 kg KB, 8 lb sledge hammer and 16 kg KB
for open palm presses
total time then was around 30 minutes!!
CRF Circuit
Last done on 9_24
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time on 9/24
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
10 min avg ?
Overall was difficult, but not horrible
RPE 8
TODAY
Time 13:14
Avg HR 152
15 sec rest/ 1 min avg 112
Pretty difficult, but manageable, movement same at the end
RPE 9
sledge and 16kg for all 4 rounds in less than 15 min (closer to 13 min
actually!)
very first time through was on
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html
and used 24 kg KB, 8 lb sledge hammer and 16 kg KB
for open palm presses
total time then was around 30 minutes!!
CRF Circuit
Last done on 9_24
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time on 9/24
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
10 min avg ?
Overall was difficult, but not horrible
RPE 8
TODAY
Time 13:14
Avg HR 152
15 sec rest/ 1 min avg 112
Pretty difficult, but manageable, movement same at the end
RPE 9
Wednesday, October 15, 2008
10_14 Tues DLs, KB Press, Push ups
Z Health 30 min
Taped scar
no eye work (other than eye tracking and near/far)
Tested
135 lbs
trap bar, str bar, behind back DLs
Trap bar best
Tested
Flat bench index at rings, narrow grip and push ups
Push ups the best by far
Tested
KB Presses
Fast, not much grip tension tested the best
Followed the 4 EE to determine reps
all done circuit style, Z done between each time through
I) Trap bar DLs
warm ups 135 x 5
225 x5
225 x 8
275 x 5
275 x 4
II) KB Press
16 x 10/10 FAST
24 x 3/3 mod fast
16 x 8/8, FAST, stopped when movement speed dropped
24 x 3/3
III) Pushups
feet against wall, no shoes hands at standard width
Bw x 10 mod. fast
BW x 6 narrow hands, index at shoulder
BW x 4 done to flat 24 KG KBs
BW+24 lbs X Vest, at standard hand width X 8
Taped scar
no eye work (other than eye tracking and near/far)
Tested
135 lbs
trap bar, str bar, behind back DLs
Trap bar best
Tested
Flat bench index at rings, narrow grip and push ups
Push ups the best by far
Tested
KB Presses
Fast, not much grip tension tested the best
Followed the 4 EE to determine reps
all done circuit style, Z done between each time through
I) Trap bar DLs
warm ups 135 x 5
225 x5
225 x 8
275 x 5
275 x 4
II) KB Press
16 x 10/10 FAST
24 x 3/3 mod fast
16 x 8/8, FAST, stopped when movement speed dropped
24 x 3/3
III) Pushups
feet against wall, no shoes hands at standard width
Bw x 10 mod. fast
BW x 6 narrow hands, index at shoulder
BW x 4 done to flat 24 KG KBs
BW+24 lbs X Vest, at standard hand width X 8
10_14_Tues_NEW PROGRAM
Had a great chat with Frankie Faires last night and I've been working on a new template approach to lifting.
My biggest problem is my constantly flucating (and high) outside stressors and need a way to work at my limit, but not over step it all the time.
Below is the new program outline and I need to thank Frankie again for his input! If you are in the Dallas TX area, be sure to check him out at http://www.zdallas.com/
Current Goals:
DL versions
competition set up, str (straight bar)
trap bar
sumo
behind the back
RDL
(currently testing to narrow down to 3,most likely str bar, trap bar and behind back)
Bench
str bar, comp grip
push ups
DB version
Flat/Incl
DB neutral
Rings
(see above for testing)
Assymetrics (non standard loading)
TGUs
Suitcase DLs
Lunges to angle
Done in lunge stance (ex, bi curls in lunge stance)
Other exercises (these normally test well)
KB Press
Ring rows (various hand positions)
Chins/Pullups
Arm work--curl, extend movements
Front squats (relearning with clean grip, also helps with wrists)
CRF work
KB Swings
KB snatch
Strongman medley
bike sprints
sprints outside/track
Varations (can be used with any of the above)
deficits (increased ROM)
partials (decreased ROM)
chains
bands
reverse band
(not going to do too much with this for now)
Notes
Each variation is tested and whatever tests the best is what exercise variation I go with that day.
ME=maximal effort, so work up to a heavier weight for that day
RE= repetition work, follow 4EE again but keep the wt lower and do more reps
Believed bottlenecks
wrist--Z work with open palms, open palm pressing, more pushups, front squats clean style
scar--appnt set with Brad Nelson for Nov Z follow up, continue taping on most days before lifting
Eye work--will keep testing and try the brock string, assinged visual work and new Frankie drills.
Calories will be increased at about an extra 150 kcal per day from before. BF and wt monitored. Compliance to Precision Nutrition will be measured and goal is 90% each week, so if I am scheduled to eat 42 meals in a week I can go off the chart for 4 of them. Make one change and re-eval.
My biggest problem is my constantly flucating (and high) outside stressors and need a way to work at my limit, but not over step it all the time.
Below is the new program outline and I need to thank Frankie again for his input! If you are in the Dallas TX area, be sure to check him out at http://www.zdallas.com/
Current Goals:
Bench increase
DL increase
CRF maintenance
Frankie's comments
B & DL STRENGTH
Find out what 3 DL variations
and 3 Bench variations are going
to work for you.
Each workout,
test the three variations
and train the one that tests best.
Just because that movement tests well
doesn't mean that movement can be trained heavy.
I would say use your warm up sets
to determine if you can go heavy with that lift.
If you can, great.
If not, take the opportunity
to work lift quality, volume and speed.
CRF
I would pick 3 movements
and 3 approaches such as
volume (time), density and a volume or density variant
Stick with the same approach for 6-8 wkts.
create a wave loading template
Either 2 up 1 down
or 3 up 1 down
I would say alter performance by 3-8% per workout
Each time you go into a workout,
pick which ever workout from the week you feel you can perform.
Perform 2 CRF wkts per week.
TemplateBench POSITIVE TEST (ME or RE)--most likely DB flavor and flat or incl
Sunday
OFF, only Z work
Monday
At Work over lunch
Back work (DB rows, seated rows, etc) done in asymmetric position
BW Squat (or lunge movement) I RECOMMEND DOING SOME BALL OF FOOT SQUATS OR ASSYMETRIC LUNGES
Bicep work (DB, EZ bar, hammer style) done in asymmetric position
Add Tricep drop set at end-- done in asymmetric position
Tues
DL POSITIVE TEST (ME or RE)
KB Press/other main movers works (RE)
Wed
CRF day
volleyball at night
Thurs
Bench POSITIVE TEST (ME or RE)
DL POSITIVE TEST (ME or RE)
Fri
optional day
allows wiggle room in schedule if I miss a session
work on whatever I feel like
GET IN A CRF DAY HERE IF POSSIBLE. IF NOT, CONSIDER PERFORMING A CRF AT THE END OF AN EASIER LIFT DAY
Sat
DL POSITIVE TEST (ME or RE)
Bench POSITIVE TEST (ME or RE)
DL versions
competition set up, str (straight bar)
trap bar
sumo
behind the back
RDL
(currently testing to narrow down to 3,most likely str bar, trap bar and behind back)
Bench
str bar, comp grip
push ups
DB version
Flat/Incl
DB neutral
Rings
(see above for testing)
Assymetrics (non standard loading)
TGUs
Suitcase DLs
Lunges to angle
Done in lunge stance (ex, bi curls in lunge stance)
Other exercises (these normally test well)
KB Press
Ring rows (various hand positions)
Chins/Pullups
Arm work--curl, extend movements
Front squats (relearning with clean grip, also helps with wrists)
CRF work
KB Swings
KB snatch
Strongman medley
bike sprints
sprints outside/track
Varations (can be used with any of the above)
deficits (increased ROM)
partials (decreased ROM)
chains
bands
reverse band
(not going to do too much with this for now)
Notes
Each variation is tested and whatever tests the best is what exercise variation I go with that day.
ME=maximal effort, so work up to a heavier weight for that day
RE= repetition work, follow 4EE again but keep the wt lower and do more reps
Believed bottlenecks
wrist--Z work with open palms, open palm pressing, more pushups, front squats clean style
scar--appnt set with Brad Nelson for Nov Z follow up, continue taping on most days before lifting
Eye work--will keep testing and try the brock string, assinged visual work and new Frankie drills.
Calories will be increased at about an extra 150 kcal per day from before. BF and wt monitored. Compliance to Precision Nutrition will be measured and goal is 90% each week, so if I am scheduled to eat 42 meals in a week I can go off the chart for 4 of them. Make one change and re-eval.
10_13 Mon PM Sess_Learning Frnt squats
Working on Front Squats clean style
Z Health 20 min before
Front Squats
45 x 5 arms out in front str
45 x 6 arms out in front str ahead
45 x 6 same
45 x 6 clean grip, index on bar
45 x 6 same
45 x 5 same
95 x 2, arms crossed, pause at bottom and breathing
all were easy, but still working on the BR timing
Alt with
neck harness work (in DL mid stance)
10 x 15
20 x 5
20 x 5
20 x 5
at the end
Chin ups (conc only)
BW x 4 (pull up to claivical)
very very minimal arm pain on rep 4 , went away within about 30 sec
Zercher squats to parrallel
95 x 5, 5 --easy, and tested well
Breath hold 1:22--what? I have not done any CRF work for about 1.5 weeks though
Resting HR seated 46 in the lab measured today
Z Health 20 min before
Front Squats
45 x 5 arms out in front str
45 x 6 arms out in front str ahead
45 x 6 same
45 x 6 clean grip, index on bar
45 x 6 same
45 x 5 same
95 x 2, arms crossed, pause at bottom and breathing
all were easy, but still working on the BR timing
Alt with
neck harness work (in DL mid stance)
10 x 15
20 x 5
20 x 5
20 x 5
at the end
Chin ups (conc only)
BW x 4 (pull up to claivical)
very very minimal arm pain on rep 4 , went away within about 30 sec
Zercher squats to parrallel
95 x 5, 5 --easy, and tested well
Breath hold 1:22--what? I have not done any CRF work for about 1.5 weeks though
Resting HR seated 46 in the lab measured today
10_13 Mon Bench, Back, Sqaut, Arms RE at work
Z Health 10 min
DB Bench (Incl) (flat did not test well)
40 x 12
45 x 11
50 x 7 --fast
Cybex rows (CSR style seated, but don't use support pad)
130 x 17
150 x 17
150 x17
BW squats (fast)
BW x17
BW x 16
BW x13
EZ bar curls (standing)
65 x 12
65 x 10
65 x8
65 x10
At the end
Overhand rope ext
8 x 12/10 // BW push ups elbows out to bar x 13 both FAST, came up off bar on pushups
done
total time about 30 min for lifting, circuit style
DB Bench (Incl) (flat did not test well)
40 x 12
45 x 11
50 x 7 --fast
Cybex rows (CSR style seated, but don't use support pad)
130 x 17
150 x 17
150 x17
BW squats (fast)
BW x17
BW x 16
BW x13
EZ bar curls (standing)
65 x 12
65 x 10
65 x8
65 x10
At the end
Overhand rope ext
8 x 12/10 // BW push ups elbows out to bar x 13 both FAST, came up off bar on pushups
done
total time about 30 min for lifting, circuit style
10_12 Sun__Bench ME
Not much sleep last night
Still tired
Z Health 35 minutes, felt a little better
Bench
warm up
45 x 15, 95 x 12, 135 x 10
165 x 3, felt like crap, index finger at ring
More Z Health 10 min
light KB swings
165 x 3 middle finger at ring
still felt like crap, movement dropped
Other random stuff, nothing tested well
Called it a day
Still tired
Z Health 35 minutes, felt a little better
Bench
warm up
45 x 15, 95 x 12, 135 x 10
165 x 3, felt like crap, index finger at ring
More Z Health 10 min
light KB swings
165 x 3 middle finger at ring
still felt like crap, movement dropped
Other random stuff, nothing tested well
Called it a day
10_11 OFF--Ski Patrol Refresher
Went to see Five Finger Death Punch and In This Moment at First Ave--AWESOME show!!
Amazing
Amazing
10_9 DL night at the Press
Z Health 20 min
DL night at the press
DLs tested good (amazingly enough)
135 x 5, 185 x 5, 225 x 3, 275 x 2 all pronated warm ups
295 x 1 worked on spinal extension at the bottom
315 x 1 for 5 sets
Fawn observed and helped cue spinal extentsion, esp a mid t spine
Hamstrings were sore
RDLs with thick bar
135 x 5
185 x 4
185 x 4
185 x 3
Actually tested really well, Fawn observed to make sure my TSpine did not collapse
Thick bar works the grip, did all pronated
Slow on eccentric, mod on conc.
done
DL night at the press
DLs tested good (amazingly enough)
135 x 5, 185 x 5, 225 x 3, 275 x 2 all pronated warm ups
295 x 1 worked on spinal extension at the bottom
315 x 1 for 5 sets
Fawn observed and helped cue spinal extentsion, esp a mid t spine
Hamstrings were sore
RDLs with thick bar
135 x 5
185 x 4
185 x 4
185 x 3
Actually tested really well, Fawn observed to make sure my TSpine did not collapse
Thick bar works the grip, did all pronated
Slow on eccentric, mod on conc.
done
10_8_ Light day_random work
Lighter day
BCAAs only before
Z Health 20 min
Sledge on tire (focus on speed/power)
8 lb x 12/12
16 x 15/15
16 x 15/15
TGUs
16x 4/4
24 x 1/1
Suitcase DL
95 x 4/4
95 x 4/4
Narrow push ups to tire
BW x 7, BW x 10
16 kg Overhead waiter walks, with suitcase 24 kg KB carry
X 1/1
x 1, stopped, movement dropped
BCAAs only before
Z Health 20 min
Sledge on tire (focus on speed/power)
8 lb x 12/12
16 x 15/15
16 x 15/15
TGUs
16x 4/4
24 x 1/1
Suitcase DL
95 x 4/4
95 x 4/4
Narrow push ups to tire
BW x 7, BW x 10
16 kg Overhead waiter walks, with suitcase 24 kg KB carry
X 1/1
x 1, stopped, movement dropped
10_7 Tues DLs ME--high volume day
Z HEalth
taped scar
DL
135 x 6/185 x 5/ 225 x 4/ 275 x 2 warm ups, all pronated
295 x 1 LHup
315 x 1,1 L/R hup
315 x1 Lhup, slower speed
315 x 1 Rh up, better speed
335 x 1 Lhup RPE 8
345 x1 LHup, RPE 9,movement the same
back off sets
315 x 1
315 x 1
315 x1
315 x 1
315 x1
335 x 1 Rhup, RPE 8, felt better
DL steps
moved a bit closer to the bar at set up
spread toes
feet slt out about 10 degrees
inhale and extend, chicken on neck
exhale, look down,
grab the bar, tighten grip
inhale, eyes up
Bone Rhythm, focus on ankle/femur/hip timing
drive hips
Alt with
KB Press
16 x 8/8
24 kg x 4/4
16 x 10/10
28 x 1/1
16 x 8/8
24 x 4/4
28 x 1/1
16 x 8/8/2 (more L side work)
24 x 3/3
16 x 9/9/2
taped scar
DL
135 x 6/185 x 5/ 225 x 4/ 275 x 2 warm ups, all pronated
295 x 1 LHup
315 x 1,1 L/R hup
315 x1 Lhup, slower speed
315 x 1 Rh up, better speed
335 x 1 Lhup RPE 8
345 x1 LHup, RPE 9,movement the same
back off sets
315 x 1
315 x 1
315 x1
315 x 1
315 x1
335 x 1 Rhup, RPE 8, felt better
DL steps
moved a bit closer to the bar at set up
spread toes
feet slt out about 10 degrees
inhale and extend, chicken on neck
exhale, look down,
grab the bar, tighten grip
inhale, eyes up
Bone Rhythm, focus on ankle/femur/hip timing
drive hips
Alt with
KB Press
16 x 8/8
24 kg x 4/4
16 x 10/10
28 x 1/1
16 x 8/8
24 x 4/4
28 x 1/1
16 x 8/8/2 (more L side work)
24 x 3/3
16 x 9/9/2
Wednesday, October 8, 2008
10_5_08 sick, ugh
Started to get sick this past Sat and felt like dog poo today, ugh
pounding vit C
movement is staying pretty good
slept 12 hours
pounding vit C
movement is staying pretty good
slept 12 hours
10_4 OFF_Z Health 20 min
Did scar taping for 5 hours before wedding at night
slept 10 hours again at night
Cheat meal at night--lots of chocolate, good dinner and carrot cake (and one dark beer)
slept 10 hours again at night
Cheat meal at night--lots of chocolate, good dinner and carrot cake (and one dark beer)
10_2_Thurs Bench ME Goal 230 x1; BF % measured
BF % measured
7 site skin cal, same person
low carb, no training the day before
done at 1pm vs normal 10 am time
done with low calories now
total was 13.3%, so down about .5%
AM wt 200.00 (lowest this week was 199.5)
2 s surge, 1 s hyrdo Barr mix, before at 5:50pm
Lifting started at 6:50pm
Z before at 20 min
No lifting partner again
Bench (flat)
warm up
135 w chains x 4
165 w chains x 1--slow, more Bench specific Z work
165 w chains x 1--still slow
185 x 3--felt good, RPE 7 think TALL SPINE!
205 x 1 RPE 8
175 w chains x 1--good speed, felt great
230 x 0--missed, crap,
L hip came up and caused bar to twist,
no hand off, movement dropped
missed at about 4 inches off chest
slow touch and go
KB doubles press
24/24 x 6/6
24/24 x 3/3 tired
Rev bench, blue choked bands mid finger at ring
225 x 6
225 x 4--booo
done
out at 7:55pm
7 site skin cal, same person
low carb, no training the day before
done at 1pm vs normal 10 am time
done with low calories now
total was 13.3%, so down about .5%
AM wt 200.00 (lowest this week was 199.5)
2 s surge, 1 s hyrdo Barr mix, before at 5:50pm
Lifting started at 6:50pm
Z before at 20 min
No lifting partner again
Bench (flat)
warm up
135 w chains x 4
165 w chains x 1--slow, more Bench specific Z work
165 w chains x 1--still slow
185 x 3--felt good, RPE 7 think TALL SPINE!
205 x 1 RPE 8
175 w chains x 1--good speed, felt great
230 x 0--missed, crap,
L hip came up and caused bar to twist,
no hand off, movement dropped
missed at about 4 inches off chest
slow touch and go
KB doubles press
24/24 x 6/6
24/24 x 3/3 tired
Rev bench, blue choked bands mid finger at ring
225 x 6
225 x 4--booo
done
out at 7:55pm
10_1 Wed--Off, Volleyball
Z HEalth 30 min
only 6.5 hours sleep last night
lots of coffee to get through the day
volleyball indoors 3 games
good times!
last 2, won 1
came home at 8:30pm and crashed
only 6.5 hours sleep last night
lots of coffee to get through the day
volleyball indoors 3 games
good times!
last 2, won 1
came home at 8:30pm and crashed
9_30_Tues DL ME goal 355 wchains x 1
Z HEalth work 40 minutes
felt much much better
Eye work, scar taping
DL
135 x 5, 185 x 5, 225 x 4
275 x 2 pronated
290 w chains x 2 L/Rhup RPE 5
330 x 1 Lhup RPE 5
330 w chains x 1 R hup RPE 8?
365 x 0 missed--crap
Left knee came in, felt like bar was too far out in front
longer rest, 3-4 minutes
365 x 0 missed again--crap!
Knees moved in again
movement dropped a ton
quit
time to pound volume next week and deload the following
--note to self--test visual work again
felt much much better
Eye work, scar taping
DL
135 x 5, 185 x 5, 225 x 4
275 x 2 pronated
290 w chains x 2 L/Rhup RPE 5
330 x 1 Lhup RPE 5
330 w chains x 1 R hup RPE 8?
365 x 0 missed--crap
Left knee came in, felt like bar was too far out in front
longer rest, 3-4 minutes
365 x 0 missed again--crap!
Knees moved in again
movement dropped a ton
quit
time to pound volume next week and deload the following
--note to self--test visual work again
9_29_Mon Light day KB swings, KB Press, front squat
Tired
Light day
Z Health 20 during the day and 20 min before lifting
1 arm swings, BR method
16 x 12/12
24 x 16/16
24 x 18/18
24 x 12/12
KB Press
16 x 8/8
24 x 5/5
24 x 5/5
24 x 3/3
Front Squats
focus on learning movement with clean grip
done to high bench
work on opening wrists
bar only for now
45 x 8.x 5. x 6. x8, x 9
Light day
Z Health 20 during the day and 20 min before lifting
1 arm swings, BR method
16 x 12/12
24 x 16/16
24 x 18/18
24 x 12/12
KB Press
16 x 8/8
24 x 5/5
24 x 5/5
24 x 3/3
Front Squats
focus on learning movement with clean grip
done to high bench
work on opening wrists
bar only for now
45 x 8.x 5. x 6. x8, x 9
9_28_ OFF Z Health
OFF,
Z Health 40 min
more lumbar and rotational work.
visual eye work and scar taping still
Z Health 40 min
more lumbar and rotational work.
visual eye work and scar taping still
9_27_RE Bench, Row, misc
Done at work gym
Z Health 20 min
DB Bench (flat)
40 x 18
55 x 15
65 x 7 --fast
65 x7 --fast//neutral 45 x 4/+1/+1
Cybex rows (CSR style seated, but don't use support pad)
110 x 21
130 x 17
150 x 17
150 x17//110 x 84+4(fast)
BW squats (fast)
BW x17
BW x 16
BW x13
DB supinated curls (standing, alt)
30 x 10/10
35 x 6/6
40 x 6/6
45 x 4/4//30 x 4/4
Calf raises
BW x 13
BW x 15 X 3 sets
At the end
Overhand rope ext
8 x 12// BW push ups elbows out to bar x 13
done
total time about 30 min for lifting, circuit style
Z Health 20 min
DB Bench (flat)
40 x 18
55 x 15
65 x 7 --fast
65 x7 --fast//neutral 45 x 4/+1/+1
Cybex rows (CSR style seated, but don't use support pad)
110 x 21
130 x 17
150 x 17
150 x17//110 x 84+4(fast)
BW squats (fast)
BW x17
BW x 16
BW x13
DB supinated curls (standing, alt)
30 x 10/10
35 x 6/6
40 x 6/6
45 x 4/4//30 x 4/4
Calf raises
BW x 13
BW x 15 X 3 sets
At the end
Overhand rope ext
8 x 12// BW push ups elbows out to bar x 13
done
total time about 30 min for lifting, circuit style
9_25 Friday--OFF
Went to see Cirque Du Soleil
AMAZING
see
http://miketnelson.blogspot.com/2008/10/saltimbanco-cirque-du-soleil.html
AMAZING
see
http://miketnelson.blogspot.com/2008/10/saltimbanco-cirque-du-soleil.html
9_25 Thurs Bench ME
Z Health 25 minutes before sess
Went to see the band Delerium last night with Jodie--awesome!
but only slept 6 hours, ugh
Z Health for 20 min at work and 30 min nap in car
Bench
warm ups
135 w chains x 4
165 w chains x1--felt slow at lock out
165 w chains x 1 again
--better speed
190x 2 touch and go
175 w chains x 1
210 x 1 RPE 8
175 w chains x 1
225 x 1 great form, no hand off, slowed to a crawl last 2-4 inches from top
made goal!
10 min rest
rev blue band bench (mid finger at ring)
225 x 4--booo
done
Went to see the band Delerium last night with Jodie--awesome!
but only slept 6 hours, ugh
Z Health for 20 min at work and 30 min nap in car
Bench
warm ups
135 w chains x 4
165 w chains x1--felt slow at lock out
165 w chains x 1 again
--better speed
190x 2 touch and go
175 w chains x 1
210 x 1 RPE 8
175 w chains x 1
225 x 1 great form, no hand off, slowed to a crawl last 2-4 inches from top
made goal!
10 min rest
rev blue band bench (mid finger at ring)
225 x 4--booo
done
9_24_CRF Circuit_Swings, Sledge_KB open press
CRF Circuit
Last done on 8_31
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time on 8_31
Time 14:36 (beat by 1 sec)
Avg HR 154(resting was 72 bpm)
15 sec rest/ 1 min avg 126 bpm
10 min avg 126
RPE at end 9--felt brutal again
Time for a new circuit
Vol--same 5527 kg
TODAY time
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
10 min avg ?
Overall was difficult, but not horrible
RPE 8
Jodie was there and counted all reps, so that helped
Last done on 8_31
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time on 8_31
Time 14:36 (beat by 1 sec)
Avg HR 154(resting was 72 bpm)
15 sec rest/ 1 min avg 126 bpm
10 min avg 126
RPE at end 9--felt brutal again
Time for a new circuit
Vol--same 5527 kg
TODAY time
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
10 min avg ?
Overall was difficult, but not horrible
RPE 8
Jodie was there and counted all reps, so that helped
9_23_08 Tues Deadlift ME, started Visual Tx
Had a visual therapy appnt with behavioral opt. today
In short, I have an off the chart visual suppression of my right eye
Tried all sorts of stuff--no change
Taped scar before appnt.
Could see 2 images combined into on on a drill using a mirror and cards for each eye
Will do that as homework for 30 days
Tired today
1 spike at 5:35
no lifting partner
Barr mix with 2 s surge and 1s hydro at 6pm
DL ME night
Z Health DL stance and general 20 min
Visual Eye therapy work
re-taped scar
DL
135 x 5, 185 x 3, 225 x 3, 225 w chains (about 40 lbs total) x 2 all pronated
275 w chains x 2
315 x 2 L/Rh up
315 w chains x 1 Lhup
340 w chains x 1 Lh up, slooooow at knees, keep eyes up
365 x 1 Lh up, iso hold for 5 sec at top holding extension and eyes up
pretty good speed and RPE 8.5
met goal of 365 x1
alt with
KB Press
16 x 7/7
24 x 4/4
24 x 5/5
28 x 3/3 -new PR for reps!
32 x 1 R and only 1/2 on L--bugger, movement dropped
At end
1 arm swings and 1 push up--fast combo
32 x 11/11, BW x 12
32 x 8/8, BW x 8
3 min rest
PUs hands rot out to side BW x 7
KB open palm press 16 x 2/2
done
movement good
L forearm no pain at all!
In short, I have an off the chart visual suppression of my right eye
Tried all sorts of stuff--no change
Taped scar before appnt.
Could see 2 images combined into on on a drill using a mirror and cards for each eye
Will do that as homework for 30 days
Tired today
1 spike at 5:35
no lifting partner
Barr mix with 2 s surge and 1s hydro at 6pm
DL ME night
Z Health DL stance and general 20 min
Visual Eye therapy work
re-taped scar
DL
135 x 5, 185 x 3, 225 x 3, 225 w chains (about 40 lbs total) x 2 all pronated
275 w chains x 2
315 x 2 L/Rh up
315 w chains x 1 Lhup
340 w chains x 1 Lh up, slooooow at knees, keep eyes up
365 x 1 Lh up, iso hold for 5 sec at top holding extension and eyes up
pretty good speed and RPE 8.5
met goal of 365 x1
alt with
KB Press
16 x 7/7
24 x 4/4
24 x 5/5
28 x 3/3 -new PR for reps!
32 x 1 R and only 1/2 on L--bugger, movement dropped
At end
1 arm swings and 1 push up--fast combo
32 x 11/11, BW x 12
32 x 8/8, BW x 8
3 min rest
PUs hands rot out to side BW x 7
KB open palm press 16 x 2/2
done
movement good
L forearm no pain at all!
9_21 Front Squat, not much done
Felt tired and toasted
Z HEalth 40 min
Nothing tested well
Did some super light front squats clean style
Wrists need some opening,
Tested good though
Just focused on reps to a bench with the bar only
Was able to keep 3 fingers on the bar at the end
added eye movements
Neck harness work
20 x 8
10 x 6,6
wow, I am a pussy on these now!
Z HEalth 40 min
Nothing tested well
Did some super light front squats clean style
Wrists need some opening,
Tested good though
Just focused on reps to a bench with the bar only
Was able to keep 3 fingers on the bar at the end
added eye movements
Neck harness work
20 x 8
10 x 6,6
wow, I am a pussy on these now!
9_20_Strongman day
Z Health 20 min
Strongman circuit A
32 kg 1 arm swings 10/10
trap bar farmers walk 225
400 lb tire flips x 3
8 lb sledge overhand 15/15
Total time 2:07 peak HR
HR below 120 go again
time 2:02 (partner counted reps) peak HR 174
HR below 120
time 2:10?
Car push
21 sec peak HR 157
20 sec peak HR 163
21 sec peak HR 160
done
Tito came over and joined in. Did awesome and is in second now with almost a course record!
I beat my old time by 5 sec, and used a heavier KB, so that is cool
Strongman circuit A
32 kg 1 arm swings 10/10
trap bar farmers walk 225
400 lb tire flips x 3
8 lb sledge overhand 15/15
Total time 2:07 peak HR
HR below 120 go again
time 2:02 (partner counted reps) peak HR 174
HR below 120
time 2:10?
Car push
21 sec peak HR 157
20 sec peak HR 163
21 sec peak HR 160
done
Tito came over and joined in. Did awesome and is in second now with almost a course record!
I beat my old time by 5 sec, and used a heavier KB, so that is cool
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