8_6_08 Wed Bench ME and ACC work

Z Health NWU 1/2

Bench--wave load with chains (chains weight 35 lbs per side)
95 x 10, 95 wchains x 5, 135 w chains x 3
155 wchains x 2
185 x 2 touch and go
165 w chains x 2, slt pause at chest
195 x 1 with .5 sec pause
175 w chains x 1
205 x 1, slt pause RPE 7--felt pretty easy


Acc work

Floor press//Ring rows w palms down, feet up on bench, about 25 degrees
115 x 10 // BW x 8
115 x 6 with pause at bottom // BW x 6
135 x 15 faster speed, no pause
--all used 35 lb plates for floor press, ME index at rings, floor press mid finger at rings

115 x 10

8_5_Tues DLs ME

Z Health 20 min

Trap Bar DLs
135 x 5
135 w chains x 3
225 w chains x 4
275 w chains x 2
295 w chains x 2
355 x 1
355 w chains x 1
365 x 1
--seems to work great to wave chains and str weight.
Will try that on bench and see how it goes.

TGU
24 x 1/1

KB Presses doubles 24 x 5/5
Done--toast, but movement still good

body comp update

Down about 1.2% in 5 weeks with little effect on strength and
only hip and waist were down for circumfirence

Date	5/23/2008	6/27/2008	8/5/2008
Tricep	8	7	7
Chest	10	10	7
Midaxillary	15	15	14
Suprailiac	13	13	12
Abdominal	23	23	20
Subscapular	18	16	15
Thigh	14	14	14
BF%	15.3%	14.8%	13.6%
total	101	98	89
wt	208	207	203
wt/mm	2.059	2.112	2.281

8_4 Mon Light Sess TGUs, Front Squat, KB press

Z Health 15 min dur the day
Rest of day survivial Z
Low CHO day
T-spine stiff today
Slept 10.5 hours last night

Z scapular cam shafts with palm back on Left side helped quite a bit

Tired when I got home and did not want to do anything, but knew I would feel better after some movement!

Z Health 20 min outside

I ) Turkish Get Ups (TGUs)
Done slow with pause, long spine, neutral head
12kg x 3/3 no rest between
16 kg x 2/2 no rest between
24 x 1/1 30 sec rest between

II) KB Front squats (variable pause at bottom
16 kg x 4/4
16 kg x 4/4
24 x 3/3

III) Lateral Lunge with KB Press (press on lunge side)
12 x 10/11
12 x 11/11

Windmills 12 kg for 4 singles each side, just focusing on long spine
Need to push L hip back more
Felt much better at the end

Breath hold at night came in at 2:01!!! What the heck??? The highest I had before was 1:25-wow.

8_3 Sun Circuit KB Swings, sledge, KB Presses

8_3 Sun Circuit KB Swings, sledge, KB Presses

Low CHO
Wt 207.5
Slept 10.5 hours, slept great

Low CHO day (felt a little tired)

Done outside, barefoot in grass
Z Health 20 min
Linear motions, lots of foot/ankle work, faster lower leg movements
SAID faster NWU2 in athletic ready

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, 1 spike)

Music--Strapping Young Lad--Live!
--awesome CD! Devon Townsend is the man!

All done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32 kg x 15/15 (L/R)
32 x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15

New toy!! 16 lb sledge hammer!!
Wow, that is a big sledge--whoo ha.
Got nervous and moved my car well out of the way before I started

II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
16 x 15/15
8x 15/15
8x 15/15
8x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm
Volume at 11,097 lbs

TODAY
Time 14:38
Whoo ha--Heavier 1 round with sledge AND Lower HR
Avg HR 143
15 sec rest, 1 min avg 115
Volume at 11,337

8_2 Bench day ME and acc work

Slept 7.5 hours
Up early for CPR/AED class for ski patrol
Tired--ugh

Caffeine power nap, Wyoolong tea with 3 g tyrosine, 1 tsp piracetum

15 min nap, Earth Pulse Entr Up
Pre lift Beverage--1 L with 1 scoop Surge, 1 scoop Hydro pro, 6 g BCAAs, 5 gm creatine, 2g Beta Alanine 1 g L Carnitine

Outside, Z Health
Rotation work, faster linear motions--feel good and shoulders are feeling really great lately

Bench (no lifting partner)
Warm up 45 x 15, 95 x 6, 95 w chains x 6
Chains are 35 lbs each side
115 w chains x2
135 w chains x 4
135 w chains x 4
135 w chains x 5
135 w chains x 3, movement dropped, felt like crap
Did not feel like stepping up the weight today and stayed with the same one

Alt with
Standing bicep curls with chains (home depot chains, not sure of wt)
45 x 7
65 w lt chains x 9
65 w lt chainsx 8 +1
65 w chains x7

At the end
Short circuit
Seated band rows// tricep pressdowns (lt band)// chains "fish cleans" hammer style
X 15 // x 15 // x 6/6 two rounds

Felt pretty good at the end, tired at the start

8_1_ PM session Bike Sprints

10 min Z Neural Warm Up

Bike sprints (stationary sit up bike)
4 min warm up
20 sec ON (pedal like hell > 120rpm at level of about 25)
1:40 OFF (mod rate at about a level of 8)
4 rounds

3.43 miles
13 min
--very slight Left knee pain over the knee cap aftwards.

Later evening
1 mile walk with Jodie
10% meal--homemade pesto chicken pizza--tasty!!

8_1_Friday Bench, Row RE ligther sess

wt yesterday 206.6

Slept 9 hours last night
AM wt 205.5
low CHO day

Session at work gym
20 min Z Health

DB Incl Bench
40 x 25
50 x 15
55 x 12

DB 1 arm Row
65 x 10/10
70 x 11/11
75 x 8/8
L. grp weaker

Lunge (back foot on ball of foot) 1 leg at a time
BW x 5/5
BW x 7/7

DB Incl curls
25 x 12/12
25 x 10 and 10 (1 arm at a time)

Tricep drop set at the end
overhead press rope//pushs up to bar eblows out
8 x 12/12 // Bw x 12
movement great

7_31_Thurs OFF Survival Z

Tons of stuff due
Survival Z Health
Only slept 5 hours last night--ugh
was in bed by 9:30pm

7_30 Wed KB Swings, sledge, KB Press circuit outside

Done outside, barefoot in grass

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, green tea

Z Health
25 minutes

Focus on faster linear movements
Combo torso rotation work with linear arm movements
SAID faster NWU2 in athletic ready

All done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32 kg x 15/15 (L/R)
32 x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15

II Sledge strike overhand on tire (8 lb sledge)
note--most of tire was on asphalt
x 15/15
x 15/15
x 15/15
x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:55 time
avg HR 148 bpm
12 min later was 108 avg
Volume the same was 10,041 lbs (28kg KB)

TODAY--less time and heavier KB!
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm

Volume at 11,097 lbs

7_29 PM Tues Sess Trap Bar DL and KB Press ME

KB snatches for warm up
16 x 5/5
24 x 8/8
28 x 4/4
32 kg x 5/5
32 kg x 6/6

Trap Bar DL (blue chains weigh about 25 lbs each per side)
135 x 8
185 +chains X 4
225 + chains x 2
275 w chains x 2
315 w chains x 1
335 w chains x 1 great form
335 w chains x 1 ok form
335 w chains x 1 ok form again, shut it down

KB Presses
16 kg x 5/5
24 kg x 6/6 (doubles sew saw strict press)
24 x 5/5 doubles again

7_29_Tues, Noon sess DB work, lighter session RE

Z Health 25 minutes
Done at work gym
Higher CHO day

DB Incl (low incl) (DB wt per hand)
35 x 25
45/50 x 14 (used 50 on L side--felt ok)
50 x 13

Cybex CSR (used feet to hold chest back from pad)
103 x 20
150 x 14 (both mod speed)

BW squats
BW x 20
BW x18

Incl DB curls
25 x 10/10 alt
30 x 7/7

DB Hammers (standing)
40 x 8/8 (PR tie)
strict, no trap movement, no swinging, 4 EE as always

Tricep overload drop set
Floor Presses (neutral)//overhead cable ext rope//push ups to low bar on smtih mach, elbows out
55 x 12//8 x 10/10// BW x 9 (fast)--movement really good!