5_17 Sunday KB Snatch Session

Z Health 20 minutes
Changed up training supplements based on feedback from Dave Barr in his Anabolic Index books. Read through the first one (the manual) already and really good stuff.
Normally would start Surge/hydro pro 15 minutes before training and finish up after training (sip during training)
Changed to
40 grams hydrolyzed protein, 5 gm BCAAs, 30 gm CHO finished 15 minutes before training (in 1 L water)
During training--water only
15 minutes after training, same as above, but add 5 gm creatine (have been using creatine on training days for a long time now)
Meal 1 hr after post train shake
Also adding in more protein before bed and faster pro in the AM

about 2 weeks ago dropped beta alanine to save some coin. Not sure if it has made any difference or not. Won't know until I add it back in again towards the end/middle of June

KB session (outside, music Hatebreed)
warm up 16 X 5/5, 24 x 5/5

KB snatches, all wts in Kg
3 continuous "rounds"

I)
24 x 12/12
28 x 8/8
32 x 6/6

II
24 x 12/12
28 x 8/8
32 x 6/6

III
24 x 12/12
28 x 5/5
32 x 5/5

Last good sesison (last sesison I was sick and did not finish)
time 17:15 vol 3,656 and density 3.53 kg/sec

This session
goal was to break 17:00 and vol of 4,000 kg
actual 16:30 (cut almost 45 seconds off!!!)
vol 3,964
density 4.00 kg/sec (up about .5 kg/sec!)

First sess done on 4/20 at 3.32 kg/sec density
so up about 17% in 1 month
this includes a stressful month
and dropping beta alanine!

And I was coming off the TSC, so I was training KB work in a higher
rep style, so this was not completely new

Breath hold for Sun night before training 1:08

5_16_Sat--OFF, Z Health

Survival Z Health--20 minutes
slept 10 hours last night
Nice and cool outside and helped with sleep
Did not sleep the best the previous 2 nights--harder to fall asleep (which is odd for me) Room temp was 72 F, so I realized I sleep better when it is cooler

Mode recovery as always

Sun back to normal

5_16 Friday Random work again

traveling, so hotel gym is pretty cramped.

Pretty similar to yesterdays session, but did stuff I haven't done in a long long time (just for the heck of it)

DB bench
50 X 12
60 X 10 (alternating)

DB floor presses
60 X 10 / 60 x 6 (neutral/normal)
60 x 8 / 60 X 5 (neutral/normal)

2 pt rows
50 x 10/10
50 x 10/10

BW squats
BW x 12,13

Standing hammer curls
40 X 8/8
35 x 8/9

DB lat raises (I think I did them once 2 years ago)
15 X 15
20 x 8

Push ups
BW x 8

Seated alt bicep curls
35 x 8 / 30 x 5
30 x 7 / 25 x 7

Z Health 30 minutes to start
hiked up 9 flights of stairs at the end
Any time I did not have dress shoes on, I would take the stairs (9 flights) up and down.

Back to normal session Sat at home
May is crazy month as at the end of the month I will be at ACSM in Indianapolis, so just need to maintain this month until it calms down in June. Finals too now--ugh

5_15 Bench, random work

Random work at the gym today

DB flat bench
40 X 15
45 X 12
55 X 11
60 x 10

DB Rows
55 X 15
55 X 14
65 x 13

Standing calf raises
BW x 12 for 3 sets

Push ups
BW X 12 for 2 sets
BW X 10 (feet elevated)

BW squats (all the way down)
BW x 13 to 15 for 3 sets

Z Health before 30 minutes
Cardio--hiked up 9 flights of stairs :)

5_13 KB session, ealry AM

Thought I would try an early AM KB session
Probably not the best idea considering I am still a little sick,
although I felt better

KB session

KB Snatch
3 rounds

I
24 x 12/12
28 x 8/8
32 x 5/5

II
24 x 12/12
28 x 7/7
32 x 5/5

III
24 x 11/11
shut it down, felt like crap, low back suddenly got tighter
ugh. Should have skipped today. Live and learn
Did not run stats since did not make it
total time 15:45

5_12_ Monday--OFF sick

Still sick and felt like dog poo.
Slept 10.5 hours and felt good
Had a wake up call from Hawaii at 4am (on call) so up for 30 minutes

5_11 Sunday OFF

Felt sick and took the day off--slept a ton
Some survival Z

5_9 Deadlift night at the Press

Lots of people for DL at the Press! The fridays (Aaron and Fawn), their friend Vicki, my girlfriend Jodie, myself and a client Jake all showed up for some pulls. Whooo ha.

Overall went pretty good considering I just did DLs on Wed and since this was a high volume week I decided to try DLs again.

135 x 5
225 x 3
315 x 1 (5,1)
335 X 1 (6,3)
335 x 1 (8,3) Lh up
355 x 1 (7,3) Rh up
365 x 1 (8,3) Lh up
385 X 1 (8,3) Lh up---had to work to keep my pelvis in the same spot and not move my
head back and just look up with my eyes, L QL a little tight
afterwards and shut it down., felt great up until then

Felt good that I got 385, so 20 lbs off my PR

Random stuff
Rev Hypers 45 X 5-8 reps 2 sets
--never tried them before--really hits the glutes and hammie s(duh I know)

Face pulls, seated rows, a few chins and pull ups.

Good times!

5_10 DE Bench

Early AM session was the only time we could get it in. Not used to lifting in the AM.

DE Bench (doubled mini bands)
45 x 8
95 x 5 for 3 sets, focus on speed

KB Press
16 kg x 9/9
24 kg x 4/4

Both of us were toast, so shut it down

5_8 ME Bench

Took a 30 min nap at lunch (recovery mode)
Still feeling tired--ugh

ME Bench night
high volume week 3
goal--get in as much specific bench work as possible
Music Pantera and Strapping Young Lad

Flat Bench
competition grip
warm up 45 X 12, 95 x 6, 135 x5, 155 x2 all touch and go

1 185 x 1 (all after here done with audible commands
and a full pause) (6,3) (RPE, threat)
2 190 x 1 (6, 3)
3 195 x 1 (8,3) felt like a good working wt
4 195 X 1 (7,3)
5 195 x 1(7,3)
6 200 x 1 (8,4)
7 225 x iso hold at just short of lock out
for 4 seconds
no startle--relaxed breathing
8 200 X 1 (7,3)
switched to middle finger at rings
9 160 X 1 +1
partner applied isometric at about 4 inches off chest
and then completed 1 more rep

2 board press
185 x 3 (9,4)
pinkys at ring
felt much slower and harder than normal, skipped other sets

Ring Rows
rings at about 2-3 inches above bottom support for bench
palms face each other, feet up on bench BW x 8
same but rt foot up only BW X3
same but left foot up only BW x2 (much harder than rt)

palms up, feet up on bench BW x5

Push ups to rings
partner holds feet, so done to parrallel BW x 3
angled Bw X 8

done

5_7 OFF

Had planned some sprints, but my day went a little longer and I was tired and decided to go to bed. Still feel like I can't get enough sleep at night.
Did some Z for about 15 minutes and lights out by 10pm

5_6 lunch session, PM squat/DL

I will be recording my sleep too
Sleep 7 hours, work up with alarm, work up once during the night

Lunch session
Z Health 30 min
Athletic Ready Stance work mostly
Some eye tracking

Training (done in circuit style, low RPE, low threat, short rest)
DB flat bench (alternate pressing motion--one at a time)
35 X 12/12
45 X 10/10
50 X 8/8

DB 2 point row
35 X 11/11
40 x 10/10

DB standing hammer curl
35 X 7/7
Left leg in front, rot left
30 X 7/7

BW Squat (arms out in front)
BW X 12
BW x12 12
Played around with moving my eyes up when I was coming up--felt pretty good

PM Session (high vol week 3)
Music--Testament--new one (it rocks!!)
Plan is Squat 5 x5 and
DL 7 sets < 90% 1 RM

Actual
Z 10 minutes
--alternated squats and DLs once warmed up on DLs

DLs (conventional)
135 X5
185 X2/2 R/Lhp
225 X 1/1 R/Lhp
275 x 1/1 R/Lhp
315 X1 Rh up (6,3) all were done with an athletic ready stance, middle of foot under knurling of bar (outside shoulder width)

335 X 1 Lh up (7,4) moved back to a standard set up, feet under hip
335 X 1 Rh up (7,3)
335 X 1 Lhup (8,4) moved feet out a bit
335 X 1 Rh up (8,5)
335 X 1 Lh up (8, 5)
335 x 1 Rh up (9,6)
385 x iso hold 4 sec Lh up and eyes up position
--overall movement felt ok, just weak. felt pretty tired overall too
Squats
warm u
all done to high box--17.5 inches
measured and I need about 12-13 inch high box to be below parrallel--need to work on getting an adjustable box (will make one this summer)

135 X 6
155 X 6
175 x 4 (7,3)
175 x 3 (7,4)
175 x 3 (7,5)

movement felt good this time and worked on moving my eyes up as I came up off the bench and that seemed to help
done in socks only

Music Bleeding Through and Scars of Tomorrow
Sleep 7 3/4 hours woke up to alarm clock and woke up once dur night