Slept 8 hours last night
AM wt 204
Added 1 sprouted grain eng. Muffin at breakfast each day
Juggling 5 min
Z Health 20 min
DB flat bench work
40 x 20 --fast
55 x 10/10 alternated
60 x 10/10 ---could just start to feel hip at the end, so stopped there.
--hip is much better on these, but did not push it
DB curls (Left Lunge, Left rotation)
30 x 15/15 +3 inch ROM
35 x 12/12
40 x 7/7
Done moderately fast
Thursday, March 19, 2009
3_04_09 Wed "Off" light cardio only
AM wt 204
Z Helath 15 min
36 min biking--low intensity--avg HR 109
Feel wiped out
Mid/low back sore---upper mid back sore too
Hamstrings a bit sore (abs and hamstrings were sore from KB snatch/FSQ work the other day--pathetic I know)
10% meal at night with Jodie--microbrew and potatoe wedges with garlic--hhhmmmmmm
Z Helath 15 min
36 min biking--low intensity--avg HR 109
Feel wiped out
Mid/low back sore---upper mid back sore too
Hamstrings a bit sore (abs and hamstrings were sore from KB snatch/FSQ work the other day--pathetic I know)
10% meal at night with Jodie--microbrew and potatoe wedges with garlic--hhhmmmmmm
3_3_09 TEST DAY Bench, DL, 5 min KB 32kg snatch
Slept only 5.5 hours last night
No coffee today, lots of tea, FRS before lifting
Z Health, jugglign 20 min
Survival Z during the day (as always)
Client got here late, so did not start lifting until almost 9pm--much later than usual
Flat bench (comp grip at index)
All done with audible commands--Go, press (pause at chest), rack
95 x 10
135 x 10
195 x 2
205 x1--super easy, flew up
215 x 0 missed--sucked eggs, pause was fine althought I lowered the bar slower than before, got to about 1/2 way back up after a long pause (seemed long), and complete startle and torque towards left side. Pissed off
205 x 1--super easy again, no starle, fine pause, weight flew up
210 x 1--good pause, slllllllllloooooooooooooow at about 2/3 of the way up but made it (with a muppet face)
185 x 1 mid finger grip, super easy
3 min rest
DLs
135 x 5
185 x 3
225 x 2 Rhup
275 x 1, 1 L/Rhup
315 x 1, Lh up--good, but a bit slower
335 x 1--made it, but left leg was shaking and quite a bit harder.
Moderatedly pissed off. Only 3rd str bar DL this year.
2 min rest
5 min KB snatch with the 32 kg KB
39 reps total RPE 8.5
Did not got balls out, only about 85%,
Form needs work, esp Left side
CRF is just above the basement, but I can get in almost top shape CRF wise in 4 weeks, easily in 6 weeks
First time I have even done a snatch with the 32 kg yet this year
Good part
My right hip was not painful at all during all of the testing, so that is good.
Lots of work to do in less than 4 weeks, so hired professional help--also needed to off load some stuff as my energy level is low with all the other balls I have in the air right now. It was his idea to have a starting test (ironically I agree with, but what not have done myself----hence the reason to "hire out")
TSC goals (which were set on Jan 1)
Compete Elite style
DL 415 raw (10 lb PR)
Pullups with 25 lbs x 4 (I need to get a darn pull up bar and practice)
5 min KB snatch with 32 kg 75 reps
So I have to add 70 lbs to my DL and almost double my KB snatch numbers
Need to test Pull ups soon
Should be interesting!
No coffee today, lots of tea, FRS before lifting
Z Health, jugglign 20 min
Survival Z during the day (as always)
Client got here late, so did not start lifting until almost 9pm--much later than usual
Flat bench (comp grip at index)
All done with audible commands--Go, press (pause at chest), rack
95 x 10
135 x 10
195 x 2
205 x1--super easy, flew up
215 x 0 missed--sucked eggs, pause was fine althought I lowered the bar slower than before, got to about 1/2 way back up after a long pause (seemed long), and complete startle and torque towards left side. Pissed off
205 x 1--super easy again, no starle, fine pause, weight flew up
210 x 1--good pause, slllllllllloooooooooooooow at about 2/3 of the way up but made it (with a muppet face)
185 x 1 mid finger grip, super easy
3 min rest
DLs
135 x 5
185 x 3
225 x 2 Rhup
275 x 1, 1 L/Rhup
315 x 1, Lh up--good, but a bit slower
335 x 1--made it, but left leg was shaking and quite a bit harder.
Moderatedly pissed off. Only 3rd str bar DL this year.
2 min rest
5 min KB snatch with the 32 kg KB
39 reps total RPE 8.5
Did not got balls out, only about 85%,
Form needs work, esp Left side
CRF is just above the basement, but I can get in almost top shape CRF wise in 4 weeks, easily in 6 weeks
First time I have even done a snatch with the 32 kg yet this year
Good part
My right hip was not painful at all during all of the testing, so that is good.
Lots of work to do in less than 4 weeks, so hired professional help--also needed to off load some stuff as my energy level is low with all the other balls I have in the air right now. It was his idea to have a starting test (ironically I agree with, but what not have done myself----hence the reason to "hire out")
TSC goals (which were set on Jan 1)
Compete Elite style
DL 415 raw (10 lb PR)
Pullups with 25 lbs x 4 (I need to get a darn pull up bar and practice)
5 min KB snatch with 32 kg 75 reps
So I have to add 70 lbs to my DL and almost double my KB snatch numbers
Need to test Pull ups soon
Should be interesting!
3_2_09 Deadlift, TGU, curls
Z Health 20 min
Juggle 3xs for total of 10 min
Visual testing (brock string)
No scar tape
Can see X at about 8 inches, yellow bead, PR!
Can see Y at about 15 inches--PR!
DL 5 x 5
Tested
Str bar 0
Trap bar +3"
Sumo -2.5"
Trap bar DL
135 x 5, 185 x 5
225 x 5 for 5 sets, RPE 6, ended at RPE 8
TGU
16 x 3/3
24 x 1/1
24 x 1/1
All done slow with pauses
Stand bicep curl
45 x 8
85 x 7 for 3 sets
85 x 7//65 x 7//45 x 10
Juggle 3xs for total of 10 min
Visual testing (brock string)
No scar tape
Can see X at about 8 inches, yellow bead, PR!
Can see Y at about 15 inches--PR!
DL 5 x 5
Tested
Str bar 0
Trap bar +3"
Sumo -2.5"
Trap bar DL
135 x 5, 185 x 5
225 x 5 for 5 sets, RPE 6, ended at RPE 8
TGU
16 x 3/3
24 x 1/1
24 x 1/1
All done slow with pauses
Stand bicep curl
45 x 8
85 x 7 for 3 sets
85 x 7//65 x 7//45 x 10
3_1_09 Sun KB Snatch work and front squats
3_1_09 Sun KB Snatch work and front squats
AM wt 203.5
Slept 9.5 hours ugh
Feel almost human again
AM walk--SUN!!! 11F though, 22 min avg HR 84
Juggle 3xs 2-5 min each
New juggle PR of 30 continuous done with 2 letter tennis balls and 1 pink ball
Z Health AM 5 min, later 20 min
Time in to lift 5:35pm out 6:10pm
Garage temp 34F
Front Squats
Have not done them for a long time, and only did them for a bit in the past
Tested really really well (+3")
Working on a clean grip and getting depth
45 x 7 done with arms out in front
95 x 7 then 45 x 7
95 x7//45 x 7
95 x7 // 45 x 5
All were done to bench, just above parrallel, 45 (bar ) was done to full depth, no bench
Lowered safety bars in rack to close spaced hole #4--bar at bottom was 28 inches off floor
95 x 2 rest grip x 4
Did a video and sent it to Aaron S for feedback
Front Squats: From belly button down-excellent. The main thing to work on is the chest/elbows up. The challenge you'll have is when the load gets a little heavier this will put the upper back extensors at a mechanical disadvantage as the load is placed in front of the neck and the scapula is adducted and upwardly rotated giving no help to thoracic extensors.
Basically where you start (point A is excellent) is good, it's point B that needs elbows/chest up. You could "toy" with the grip a little. Sometimes guys do a little better just slightly wider, but don't go any closer together.
Also on the front squats, maybe trying bringing your head position looking slightly more towards your right. Seems to be pulling right shoulder/elbow down slightly and possibly into more thoracic flexion on the right side.
---Aaron S
On to KBs
KB Snatch Work (done circuit style)
16 x 15/15 max HR 127
16 x 15/15 max HR 148
16 x 15/15 HR 151
24 x 10/1000 147
24 x 10/10 157
24 kg x 10/10 157
28kg x 5/5 145
28 x 5/5 153
28 x 5/5 157
Previous time 19:32 avg HR 119 vol 3,264 kg
This session
Time 20:56 avg HR 127 vol 3,720 kg (+456 kg)
AM wt 203.5
Slept 9.5 hours ugh
Feel almost human again
AM walk--SUN!!! 11F though, 22 min avg HR 84
Juggle 3xs 2-5 min each
New juggle PR of 30 continuous done with 2 letter tennis balls and 1 pink ball
Z Health AM 5 min, later 20 min
Time in to lift 5:35pm out 6:10pm
Garage temp 34F
Front Squats
Have not done them for a long time, and only did them for a bit in the past
Tested really really well (+3")
Working on a clean grip and getting depth
45 x 7 done with arms out in front
95 x 7 then 45 x 7
95 x7//45 x 7
95 x7 // 45 x 5
All were done to bench, just above parrallel, 45 (bar ) was done to full depth, no bench
Lowered safety bars in rack to close spaced hole #4--bar at bottom was 28 inches off floor
95 x 2 rest grip x 4
Did a video and sent it to Aaron S for feedback
Front Squats: From belly button down-excellent. The main thing to work on is the chest/elbows up. The challenge you'll have is when the load gets a little heavier this will put the upper back extensors at a mechanical disadvantage as the load is placed in front of the neck and the scapula is adducted and upwardly rotated giving no help to thoracic extensors.
Basically where you start (point A is excellent) is good, it's point B that needs elbows/chest up. You could "toy" with the grip a little. Sometimes guys do a little better just slightly wider, but don't go any closer together.
Also on the front squats, maybe trying bringing your head position looking slightly more towards your right. Seems to be pulling right shoulder/elbow down slightly and possibly into more thoracic flexion on the right side.
---Aaron S
On to KBs
KB Snatch Work (done circuit style)
16 x 15/15 max HR 127
16 x 15/15 max HR 148
16 x 15/15 HR 151
24 x 10/1000 147
24 x 10/10 157
24 kg x 10/10 157
28kg x 5/5 145
28 x 5/5 153
28 x 5/5 157
Previous time 19:32 avg HR 119 vol 3,264 kg
This session
Time 20:56 avg HR 127 vol 3,720 kg (+456 kg)
2_28 Sat Bench, KB fun, RE day
Z Health 30 min
85 x 10
135 x 6
135 x 8
135 x 8
85 x 5
85 x 10 repPR
85 x 7
85 x 5
Juggle 2xs at about 8 min each
Scar tape midline scar = about 4" increased ROM
85 x 10
135 x 6
135 x 8
135 x 8
Focused on mod speed lowering and FAST up
85 x 5
85 x 10 repPR
85 x 7
85 x 5
(did some neutral grip pull ups for a few reps too)
16 x 3/3
16 x 3/3
Chins BW x 3-no pain!!
BW x 2-- no pain and did not push it
At the end
Ring Rows
Arms at sides, feet on bench, 4 boards from wall
BWx 9
BW x 8
Took the 400 lb tire out since the driveway was clear.
First time out for the tire this year!
Temp was 22 F but sunny!
16 lb sledge on tire (focus on speed/impact force) x 15/15
A couple tire flip
Friday, February 27, 2009
2_26 Thurs Deadlifts
Have not done a straight bar DL since about Dec 27 or so. Ugh.
Z Health 20 min
juggling two times for 5 min each
DL
tested neutral
135 x 5
135 x 5
135 x 5 testing better
185 x 5 RH up--testing good now, gained about 2 inches ROM
225 x 5 Rhup
275 x1 R hup
315 x 1--will post video
345 x 0 missed
Left knee came in a bit and missed it about 3 inches off the floor. Wish I had a video for it
No knee pain and was fine the next day and later that day--no pain
Was actually testing well, so decided to work up to a soft max to see where I am at. Overall I am pissed that I am missing 345 now, but I guess considering that my legs are stupid weak now and I have not done any DL work (other than really really light trap bar DLs a few times) I am ok and did not regress too much.
Goal for TSC is 415
Have done 405 last year at the TSC (current PR)
I am open to suggestions for left leg, knee issue.
Z Health 20 min
juggling two times for 5 min each
DL
tested neutral
135 x 5
135 x 5
135 x 5 testing better
185 x 5 RH up--testing good now, gained about 2 inches ROM
225 x 5 Rhup
275 x1 R hup
315 x 1--will post video
345 x 0 missed
Left knee came in a bit and missed it about 3 inches off the floor. Wish I had a video for it
No knee pain and was fine the next day and later that day--no pain
Was actually testing well, so decided to work up to a soft max to see where I am at. Overall I am pissed that I am missing 345 now, but I guess considering that my legs are stupid weak now and I have not done any DL work (other than really really light trap bar DLs a few times) I am ok and did not regress too much.
Goal for TSC is 415
Have done 405 last year at the TSC (current PR)
I am open to suggestions for left leg, knee issue.
2_25 Wed RE DB Bench, Rows, Hammers
Z HEalth 20 min
juggling two times at 7 min each
Done at work gym
DB Incl 40 x 7, movement dropped
Flat DB bench
45 x 20//DB floor press neutral x 8 both FAST
45 x 20 //50 x 4
--hip did not hurt much getting up and down--very slight
1 arm DB row (2 point stance)
50 x 15/12
50 x 15 L
50 x12
DB Curls (L lunge position, rot L)
35 x 12/11
35 x 10/9 (R lunge rot L--tested better)
40 x 6/6 // hammers 30 x 5/5 str and rt lunge
Multi angle lunges (I Phase)
BW x 4/4 for 2 sets
At the end
DB flat flys
30 x 8--tested really well
// push ups to smith bar at mid thigh--drop from standing to push up and back to standing//overhead rope ext 9 x 13/5
juggling two times at 7 min each
Done at work gym
DB Incl 40 x 7, movement dropped
Flat DB bench
45 x 20//DB floor press neutral x 8 both FAST
45 x 20 //50 x 4
--hip did not hurt much getting up and down--very slight
1 arm DB row (2 point stance)
50 x 15/12
50 x 15 L
50 x12
DB Curls (L lunge position, rot L)
35 x 12/11
35 x 10/9 (R lunge rot L--tested better)
40 x 6/6 // hammers 30 x 5/5 str and rt lunge
Multi angle lunges (I Phase)
BW x 4/4 for 2 sets
At the end
DB flat flys
30 x 8--tested really well
// push ups to smith bar at mid thigh--drop from standing to push up and back to standing//overhead rope ext 9 x 13/5
2_24 Tues Bench and Rows
Juggling PR--did it for about 20 seconds!
juggling 15 min
Z HEalth 20 min
Bench
warm ups
no lifting partner
185 x 4, mod speed down, fast up
185 x 2 mod spd down, 2 second pause, fast up
185 w blue chains (about 40 lbs) x 1, last 2 inches to lock out was slllllllloooooooooow
185 x 2 w 2 sec pause at chest
185 x 3 w 1-2 sec pause at chest
--all done at comp grip, index at ring
Ring Rows
(feet up, 4 boards spaced from wall, palms down and in, bring to lower chest)
BW x 6
BW x5
BW x 4/ palms up x 2
BW x 10--neutral grip, continous
BW x9 same
BW x 8 same
Bench, blue choked bands around top (rev bench)
hold for 2-3 sec at top lock out
done w mid finger at ring
205 x 8
225 x 4
225 x 3
Tried chins---still pain in hip, did not do
juggling 15 min
Z HEalth 20 min
Bench
warm ups
no lifting partner
185 x 4, mod speed down, fast up
185 x 2 mod spd down, 2 second pause, fast up
185 w blue chains (about 40 lbs) x 1, last 2 inches to lock out was slllllllloooooooooow
185 x 2 w 2 sec pause at chest
185 x 3 w 1-2 sec pause at chest
--all done at comp grip, index at ring
Ring Rows
(feet up, 4 boards spaced from wall, palms down and in, bring to lower chest)
BW x 6
BW x5
BW x 4/ palms up x 2
BW x 10--neutral grip, continous
BW x9 same
BW x 8 same
Bench, blue choked bands around top (rev bench)
hold for 2-3 sec at top lock out
done w mid finger at ring
205 x 8
225 x 4
225 x 3
Tried chins---still pain in hip, did not do
2_23 Monday KB Snatch work
I am going to do the Elite version of the TSC, so instead of doing the 5 min snatch test with the 24 kg it will be with the 32 kg. I just starting doing KB snatches again about 7 days ago. I have not done them for reps since about Nov (bad I know), but they just did not test well and then after my hip fall they were incredibly painful. I tried one with the 24 two weeks ago and stopped halfway up as it felt someone took a knife through my right hip.
Hip is feeling MUCH better now, so that is good. Need to work up slowly and keep working on technique.
Z Health 15 min
juggling 15 min
ascending ladders
I) 16kg x 15/15
x 15/15
x 15/15
II) 24 kg x 10/10
x 7/7
x 7/7
III) 28 x 4/4
x 4/4
x 4/4
total time 19:32 and avg HR 119
waited until HR came down to about 100 between sets
total volume 3,264 kg (7,180 lbs)
forced breath hold time was 1:09
Hip is feeling MUCH better now, so that is good. Need to work up slowly and keep working on technique.
Z Health 15 min
juggling 15 min
ascending ladders
I) 16kg x 15/15
x 15/15
x 15/15
II) 24 kg x 10/10
x 7/7
x 7/7
III) 28 x 4/4
x 4/4
x 4/4
total time 19:32 and avg HR 119
waited until HR came down to about 100 between sets
total volume 3,264 kg (7,180 lbs)
forced breath hold time was 1:09
2_22 Sunday Squats, push ups, KB press
Rode the bike in the AM for 30 min, fasted, avg HR 129
Lifting later
1 spike at 5:45pm, feeling really tired before
2 scoops surge, 1 scoop hydro protein, 2 gm L carnitine, 5 g creatine
Started to take creatine again, did not take for about 5 weeks.
Squats
95 x 8 for 4 sets
--no hip pain--yeah!
Standing bicep curls
95 x 6, x 5, x 5, x 4
most pathetic thing ever written--almost as much as squats. Stupid hip. Postitive==no pain.
Push ups (both legs, could only do with left leg down before)
BW x 10 mod/slow
BW x 12
BW x10
BW x 11
KB Press
16 x 6/6
24 x 3/3 easy
28 kg x 1/1 // 16 kg open palm x 8/7
24 x 4/4 very slight right hip pain,
KB Snatch
24 x 10/10--felt pretty good
Lifting later
1 spike at 5:45pm, feeling really tired before
2 scoops surge, 1 scoop hydro protein, 2 gm L carnitine, 5 g creatine
Started to take creatine again, did not take for about 5 weeks.
Squats
95 x 8 for 4 sets
--no hip pain--yeah!
Standing bicep curls
95 x 6, x 5, x 5, x 4
most pathetic thing ever written--almost as much as squats. Stupid hip. Postitive==no pain.
Push ups (both legs, could only do with left leg down before)
BW x 10 mod/slow
BW x 12
BW x10
BW x 11
KB Press
16 x 6/6
24 x 3/3 easy
28 kg x 1/1 // 16 kg open palm x 8/7
24 x 4/4 very slight right hip pain,
KB Snatch
24 x 10/10--felt pretty good
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