Ma Renaissance

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81

Today:
[ul]
[li]10x10 Cardio Cleans 90secs rest
[/li]5 x 115
5 x 95

Very hard on the grip. My legs could have done more (probably 10x10 w/ 135), but my grip was just dying after 5. Very cardiovascular–felt good.

[li]10x10 Cardio DB Snatches (5L+5R) 90secs rest
[/li]Used a 30lb DB–probably should have used a 35 or 40lber but I have my shoulders in mind and I wasn’t going to be up for losing my grip at the top of a snatch. Used slightly shorter than 90secs rest (75-80). Very aerobic as well and felt great.

[li]10x45 seconds Mountain Climbers 30secs rest
[/li]Died on these. Very strong through 5, but then I was dying after 20 reps having to rest a couple seconds then go back at it. Felt some lactic acid, but after I was done with all 10 it felt great.

[li]800+ Core reps
[/li]Mostly crunches (3x100), some side sit-ups, bicycles, jane fondas, and medball twists w/ a heavy ball.

[li]10x10 Hurdle Mobility–5 different mode
[/li]Felt good, but I can definitely feel my tightness from yesterday. The workout did make me feel warmer and definitely improved, but at the top of some of the hurdles it was a bit tough to bring up the leg. Only hit a hurdle twice in 100 reps, so I was pleased.

[li]Mini Medball circuit
[/li]lol some old senial guy tries to stand in front of me during my throws claiming I’m not allowed to throw the medicine ball outside… Anyways I told him to go talk to the AD and come back to me (luckily it didn’t interrupt my throws because I got the ball around him and just kind of moved to the side). He got back when I was leaving, but I am in fact allowed to throw the ball outside to his dismay. I hate it when I am right and people try to argue with me about it.
[/ul]

82

Back Attack

[ul]
[li]50 Pull-ups: 1 Max Set, rest 45 seconds then 5 pull-ups, rest 2 mins, then continue with pull-ups resting 45 seconds between sets
[/li]-18 (although the last rep I didn’t quite get my chin over)
-5

-5
-5
-5
-5
-5
-3
I did one extra in case I miscounted anywhere. Not as hard as I thought it would be and felt great to get back into the pull-ups.

[li]4x5 Seated Cable Rows 2mins rest
[/li]-#11 (forgot to add the little bit of extra weight)
-Stack
-Stack
-Stack

[li]3x8 DB Shrugs
[/li]-90’s
-95’s
-95’s

[li]4x10 EZ Bar Curls
[/li]25 on each side of the bar
These were supposed to be light, but ended up being a bit difficult on the last set.

[li]3x5 EZ Bar Curls Heavy
[/li]Not bad, but not great either. Used 35 on each side. I suppose some fatigue from the previous sets was part of the reason for this, but I am not all that disappointed.

[li]Seated Rear Delt Flies 3x8
[/li]30’s

[li]300 Core Reps
[/li]
[/ul]

Good workout. Feel good mentally and physically. Had a nap and plan on getting some good sleep tonight.

83

[ul]
[li]Recovery
[/li]Lots of very easy GS/BB/BW moves. I was not fatigued at all and broke only a slight sweat. I didn’t have anything else to do and felt a bit sore in the lats and biceps, so I figured why not. Everything was easy, much easier than the usual tempo/conditioning workouts. And hour and a half or so of stretching tonight that felt great. Lots of myofascial stretching along with the usual static holds and some yoga moves ala the Spinal Animal module from our own Clemson: here. I feel very good and the tonus is probably better than it was before Monday’s workout. Literally in a month I have gone from not being able to touch my toes (without bouncing) in a sit and reach and now I can easily grab overtop to the balls of my feet. Adductors and hamstrings still need some work (as does everything), but I am very pleased with how the flexibility is coming along.[/ul]

84

Livestrong… Are you still even training?

85

Clemson, I’m pretty sure that guy is off the map.

Davan, keep it up. It takes a lot of dedication to work on recovery and regeneration as much as you do, and the way you’ve improved your flexibility is admirable in my opnion. In fact, I might be stealing some of this stuff your doing here for my workouts when football ends in a few weeks. Hope you don’t mind:)

86

Quick lift:
[ul]
[li]3x20 Push-ups <90secs rest
[/li][li]6x4 Bench Press
[/li]1 x 195
5 x 205

[li]3x10 Standing Shoulder Press BB
[/li]-95lbs x 3
Missed the 10th rep on the last set (only 3/4 of the way up). No clue why, but the rests on this were fairly short.

[li]4x5 Incline DB Press
[/li]-55’s
Probably could have used 60’s, but not need to kill it… yet. When the max strength phase comes, we’ll let the numbers fly.
[/ul]
Possibly some easy core and stretching tonight–depends on what goes down outside of training.

87

Thanks for the comments Mr. C and no, I have no problems with you taking some of the ideas. Other than keeping my training log that I can refer to and receiving comments on it from everybody else, this is to help inform everybody. A well known forum member here has brought up before the need for a sort of open source training guide, which CFTS is perfect for. Let’s look at pieces and see what works and what doesn’t and go from there. In a month or so I will review what I have been doing in total and comment on what has worked most effectively and what has not.

Clemson: He is also known as Nba3km (I believe), so you’ll have to read his other recent threads that myself and some others have commented on… I’m sure you would LOVE to read it ;).

88

[ul]
[li]30+ x 50m Marches almost entirely (2 or 3 reps of “elastic marches” or light skips)
[/li]This felt good, but I still have some time to go before it is perfect again, if it ever will be.

[li]4x10 OHB Medball Throws
[/li]

[li]8 sets: 5x10 Standing Box Jumps; 3x10 Box Jumps from walk up (36" box)
[/li]Felt very elastic on these and they were great. Not much more to say other than these were good.

[li]3x10 Deep Squat light and elastic (no bouncing) 135lbs
[/li]

[li]4x5 Deep Squats “Intelligent”
[/li]-195lbs
-225lbs x 3
Easy all around. 3-4 minutes rest on all sets. I wanted to get the feel of heavier weights ATG. I will probably bump up the rep range a bit next time to keep the mini GPP type stuff going on in the squats and weight for the big numbers later.

[li]Walking lunges with small bar (30lbs I think) + 25’s on each side
[/li]3 x [6 reps each, 6 reps each, 8 reps each]
Very deep. Nice stretch. Walked continuously for these.

[li]3x8 45 degree back extention w/ 45lb plate held behind head
[/li]Felt this a lot in my lower and mid back. Felt like I really worked the muscles, finally.
[/ul]

Good workout on the whole. Stretching to come tonight, along with some relaxing. I don’t feel especially taxed at all, physically or CNS wise.

89

[ul]
[li]230 MedBall Throws
[/li]Very high density in sub 30 degree whether.

[li]Tempo Circuit x 6
[/li]

[li]300+ Reps of Hurdle Mobility
[/li]Felt great. Relatively high density (rests were generally only after 100+ reps and to adjust the hurdles.

[li]Stretching Tonight
[/li][/ul]

Got home from school and took a nice long nap. I ate a light dinner then went off for some training. There were mild soreness just below the glutes (high hams/low glutes) from yesterday. I suspect it will be gone tomorrow. Feeling great overall.

90

Took a 2 hour nap when I got home and went to train about an hour after waking.

[ul]
[li]Brief Warm-up
[/li]-50+ hurdle mobility reps
-Low volume callisthenics with push-ups, crunches, and bodyweight squats.

[li]5x5 OHB Medball Throws
[/li]Used a 12lb. ball roughly the size of a basketball (maybe a tad bigger?). Had some great throws and some shitty ones. I had a few going well over 40ft (fairly sure over 45ft as it hit the wall with some room to go from about 15 yards away, but I didn’t have a tape measurer, just my steps) while getting some height, but again, some not as good ones as well. Have to expect that though. I know at LSU the elite jumpers throwing a 16# shot OHB ~18m (nearly 56 feet) for the top guys, so it’s something to strive for once I get the shot out later on.

[li]6x3 Powercleans from blocks ~3-4" below knee
[/li]-175lbs Difficult
-175lbs First rep bad form, but up. 2nd rep clean and up. 3rd my right elbow didn’t go up and I am lucky I didn’t hurt myself.
-155lbs
-155lbs
-160lbs
-160lbs

The first set was difficult, but I completed all the reps with good enough for, but the 2nd set was another story. The 2nd rep was clean, but the first was not and I was lucky I didn’t hurt myself the 3rd one. My right elbow just did not go up and it put some weird stress on my right shoulder. By the end of the workout I didn’t feel it anymore, but it was a little scary. The last 4 sets were all very explosive, from static starts. Bar height was high. I need to work on my double knee bend, which is non existent.

[li]3x5 Deadlifts Tap-n-Go (no bouncing)
[/li]-275lbs for all.
Harder on my grip than my hamstrings and glutes. Good, quick and clean movements.

[li]4x8 Standard Hypers weighted
[/li]-Bar
-Bar + 10’s (65lbs total) x 3
Had a complete and very deep ROM. Felt good.

[li]Hurdle Mobility w/ Medball
[/li]60 reps of various modes. Unders with without the ball though
[/ul]

Shoulder feels fine and perfectly normal and did before the hurdle mobility, but it was still a tad scary for those 10 minutes or so.

91

[ul]
[li]Easy Warm-up 10x10 Push-ups paired with 10x3 Pull-ups
[/li]No rest between exercises and 1-2 minutes rest between sets (never more than 2 minutes)

[li]Bench 2x8, 2x5
[/li]-185 x 2 x 5
Not hard
-215 x 4; couldn’t lock out 5
-205 x 5

[li]Incline DB Press 3 x5
[/li]-55’s
-60’s
-65’s
Pretty easy even with short rest. While my bench has not changed much, my incline has definitely improved. Looking back, 135 with a BB was pretty tough for me on incline, but 130 (2 x 65) is not bad at all even with short rest.

[li]4x10 Seated Cable Rows
[/li]

[li]3x10 DB Rows
[/li]-65’s for all. Short rest and quick, clean movement.
[/ul]

I will probably do some core, push-ups, and stretching later today/tonight. Hope everyone had a good Thanksgiving!

92

Massage today. I got 45 minutes done on my upperbody and have another session (probably 90 minutes) finishing my upper body and doing my lower body. Thankfully, she had to say that my shoulders are not just fine, they’re great and healthier than most. The problem she says that I am feeling is that my biceps and pec major are tight and are pulling on the bicep tendon in the front of my shoulder. After literally 5 minutes of her working out it, it felt much better and extensive work is going to be done tonight to get rid of a reasonable amount of tightness in the area. My traps, lats, and other back muscles (I won’t bore you with the long names) were tight, but feel much better (shoulders are finally back and scaps are down significantly). It’s good to know that I am not having any serious injuries, but rather, need to get my ass to start stretching my upper body and get more therapy work.

93

Yesterday:

-170+ Push-ups
-300+ BW Squats (not below parallel) and Lunges
-800+ Core Units
Done with moderate density

2 massages (as previously noted) focusing on the back, pec minor, and rotator cuff.

Today:
-Various stretches (still continuing) on the PSOAS, pec minor, and other muscle groups. Myofascial release via Progresso Beef and Vegetables in a can for my IT Band.

94

[ul]
[li]30+ x 35m Marches and Skips (mostly marches)
[/li]

[li]OHB Medball Throws 4 x 10
[/li]-w/ 12lb ball. Had some easily 45+ feet. Very happy with the quality of the throws.

[li]5 x 30m Easy Build Ups
[/li]-Felt good.

[li]Plyos 8x10
[/li]This was great and probably my best plyo session yet. I worked out at a different place and wasn’t able to use the plyo boxes, so I used the stairs instead. Did jumps onto the 5th step (top of the level), which was ~37-38" high and from over 4 feet away. Rest was low. I was happy with the result (not missing a single jump), although it took me 6 jumps into the first set to get over the look of it.

[li]Full Squats
[/li]2 x 10
135lbs as warmups

[li]Half Squats 4 x 5
[/li]Warm-up 2x5
-205
-245

Work sets:
-255 x 2 x 5
-275 x 2 x 5

I was really tired as my rest was low on the plyos then too low on the warm-up sets, but I got the mind together and put up some OKAY weight, but certainly not where I would have liked. I’ll live with it though.

[li]Single Leg squats; back leg on bench 2x8
[/li]-100lbs (50+50)
-100lbs (50+50)

Meant to do 3 sets on this and then light goodmornings, but I was pooped so I called it a day.
[/ul]

My marching volume was low mostly because I had already built up a great sweat. I had to jog to the training center (~800m of hills one way) then jog back to get my medicine ball and then come back, so about a mile and a half of jogging/walking over various terrain (hilly, road, soft grass, etc.). Nice sweat built up for the rest of the training session. Very fatigued overall and ended the workout a bit early (although, nothing else of great significance was left).

I did 30minutes of stretching when I got home, before dinner. Will do myofascial release via Progresso Soup Can tonight, along with more stretching.

95

Sore a bit today/tonight in the erectors (from low to mid back), glutes a bit, and hammies, but nothing extreme. Calves are a tad sore, the type of feeling after a massage, after a session last night with the soup can. It clearly is working though. One session and I have extended the position I can do the cheetah in quite a bit without any feeling of tightness and the muscle even looks different (entire calve complex looks sleeker and more compact) along with increase ankle flexibility (especially plantar flexion). Normally I cannot kneel with my feet plantarflexed and now it is almost easy.

As far as training…

[ul]
[li]300 Hurdle Mobility Reps (all different types of overs) along with more reps with over/unders, but not a significant volume
[/li]

[li]Mountain Climbers until soaked and very fatigued.
[/li]-Was aiming for 80 reps (30+ seconds or so and done fast, or attempted to) with only 15-20 seconds rest. After 3 sets, I was dying with this. Continued doing about 30 seconds of work (not counting reps) with 15-20 seconds rest. I probably did 12 or 13 reps of this entire thing (stopped counting after 8). Very soaked.

[li]4 x [15 push-ups fast and complete + 4 pull-ups full of varying grips]
[/li]Nothing very hard here, but enough to get some blood flowing.

[li]800 core reps
[/li]Exercises were done in sets of 100 and generally did 2 exercises (200 reps) before any rest.
[/ul]

Tonight: Myofascial release (easier) and stretching.

Tomorrow: Most likely oly lifts and other posterior chain work.

2 weeks until EA notice… crossing my fingers…

96

I’m right there with you waiting for EA letters, hopefully all goes well.

When you refer to the cheetah, are you referring to the exercise from the spinal animal module?

97

That is the one.

98

Do you mind elaborating on the cheetah? or maybe a link to it… sorry Im not familiar with it, but it sound interesting…

99

[ul]
[li]DB Snatches as warm-up 5 x 14 [7L, 7R] with ~2 minutes rest
[/li]

[li]Hang Cleans 6x4 w/ 2-2:30 rest (low rest, moderate loads)
[/li]-155 x 3
-165 x 2
-170 x 1

[li]3x8 Deadlifts w/ 3-4 minutes rest and tap-n-go pace (providing my calloused hands hold the bar)
[/li]-275lbs for all

[li]4 x 8 Standard Hypers w/ <90s rest
[/li]Done with bar

[li]60 Reps of Hurdle Mobility
[/li][/ul]

Nice workout tonight. Form was much better on the cleans this week compared to last week, even with the low rest. I think I just need to increase some flexibility in my upper body to continue progress with this. Legs feel good. Body comp is looking great. I don’t want to exaggerate my bodyfat yet, so I’ll keep it out for now. Maybe I’ll post a pic sometime soon.

100

Cortese:
No need to be sorry man! I suggest you check out an article written by Clemson and Mike Robertson over at T-Mag. It is called the “Superior Circuit.” Here is a link to the 3rd part of the article, which details the Spinal Animal module and specifically, the Cheetah. It’s a good read for everyone.