did you read Speed Trap? Why not increase the jump off the box instead of going on one leg…not smart for a kid like you.
Hmm, well I thought since they were just landings it would be okay. I do remember the part in Speed Trap but that was off three feet and a jump instead of landing I think. Still an athlete with a much longer training age and she still got hurt…
From now on I will do them by jumping instead of dropping off if I need to increase height (this now seems obvious); thanks for the tip.
Monday, June 7, 2004
Lower body max strength weights
-16 @ 325. 15 and missed the sixth then unloaded. Dissappointing but not that bad. Meant to do 36.
Auxillaries
-38 RDLs @ 225
-38/each bulgarian split squats w/ 45 lb. DBs. I think if I do DLs first I have to use a barbell for these because they seemed very hard for the first two sets but I think it was just because my grip was fried and the last set wasn’t too bad. Still surprisingly hard with a lighter weight then I thought it would take.
-Low volume plyos:26/each stepup jumps
-Low volume isos: 26s pulls from a little below floor level (using a box)
-Abs: 112 decline situps w/ a 45 lb. plate, 2*12 w/ a 50 lb. DB
NOTE: I had a really bad night of sleep and couldn’t fall back so I used some Powerdrive before the workout.
Tuesday, June 8, 2004
Upper body strength development
-37 DB military presses w/ 45s
Chins: 28, 16
Auxillaries
Decline tricep extensions: 15 and missed six w/ 30 lb. DBs which were obviously too ambitious. 2*8 w/ 25 lb. DBs but cheating pretty severely on the last rep of the last set.
4 pullups, 1 minute, 4 chins w/ narrow grip, 1 min. 3 chins w/ wider grip, 1 min., 2 reg. chins, 1 min. 2 reg. chins
Wednesday, June 9, 2004
Tempo
-20 minute med ball circuit again involving some more explosive and high intensity ab exercises.
-140 sledgehammer hits and 70 sledgehammer golf swings
Thursday, June 10, 2004
-OFF
Friday, June 10, 2004
Lower body max strength weights
1 scoop Powerdrive before workout.
-Wanted to try to go for 54 DL @ 345. About 2/3 of the way up on rep #3 of the first set I couldn’t grip it anymore.
I had gone:
bar25
bar15
13510
1858
2256 (then switched to alternate)
2753
3153
then the miss on the third 345. I followed with one more rep @ 345 on the next set and then couldn’t grip about 1/3 of the way up. This is more volume then I usually do to warm up. I think I should do some general warmups that don’t involve grip and then do some drop sets to add volume next time. I also have to go to alternate earlier. Still I think I’m generally pretty fried (fuck). I think I’m sort of blindly poking around with this strength stuff and I’m really looking forward to getting Clemson’s help with the program design. Still, I think I have to be careful with volume over these next weeks and suck up my pride some so that I stop failing reps.
I unloaded the bar after that (besides the concentric 315 to get it up to the rack) and did:
6bar GMs
8115 GMS
310135 GMs
Tough movement, I doubt if I maxed I would be too much over 225.
Bulgarian split squats:
3*6/each w/ 115.
Grip work:
212s hold each hand with 25 lb. plate (pinching the inside)
245s hold each hand with 10 lb. plate (pinching the inside)
120s hold on chinup bar
225s hold on bar
Abs:
4*8 cable crunch
Saturday, June 12, 2004
Just depletion pushups
-Feeling crappy today. I was feeling sort of sick yesterday and the feeling remains. I figured I would take it very easy until Monday so that I could regenerate. Today I just did depletion pushups:
47 (3 lower then 2 weeks ago), 16, 11 (90s rests). Tempo tomorrow.
Sunday, June 13, 2004
Light tempo
Still feeling generally crappy and sick. rHR was around 12-14 beats elevated this morning, crazy! Whenever I’m sick and I do ext. tempo it sets me back a lot so I just did:
-3000 abs
Monday, June 14, 2004
Low volume plyo work
-Depletion chins: 11, 6, 4. This was on the chin bar at my house, it’s in a small closet so it’s very different than most bars and I can’t really compare the # I got to how I’ve been doing except to say it’s harder and I was happy to get 11.
-310 handclap pushups
-4/each powerball throws
-610m uphill sprints
I really tried to be careful today since rHR was so high yesterday. The quote where Charlie talked about how frying your CNS and trying to rebound several times could ruin your year is sending chills down my spine right now. I’m not trying to do it just really bungling volume and intensity management. Definitely looking forward to getting some program design help. Tomorrow and Wednesday will be low intensity and I’ll see how I managed this Thursday.
Tuesday, June 15, 2004
Extensive tempo
Feeling good! but was a little careful today because I always go too high volume after I get sick and get more sick. So I just cut out rowing:
-600, 500, 400 (incline 1) all @ level 10
2000 abs
Wednesday, June 16, 2004
-OFF
Thursday, June 16, 2004
Lower Body Speed work
bar15
1356
1855
22 speed deads @ 245 (alternate grip)
1 set where I tried to do a clean pull and it didn’t do much and then tried to hang clean it and the same thing happened
Another set where it was a little better but still not getting too high above my belly button. For some reason instead of pulling back to full extension I just sort of crunch forward over the bar right after the second pull; strange. Second one felt great I felt like I was finally extending!..and then I saw the bar dropping towards the floor and realized I was no longer hold it. Just completely slipped out of my hands. This was my first session using chalk and it was great but I guess I should have chalked up after every set of these. Technique is just really bad with heavy weights, if I had someone helping coach it I think I could probably get the technique where I could pull this to chest level relatively quickly.
2951 (alt. grip)
3551 (alt. grip)
4051 (YESSSSS!) (alt. grip)
425 didn’t make it off the floor more than a centimeter, but that’s cool because that’s how 405 felt two weeks ago.
Drop set: 3153 (standing up before each pick up) (alt. grip)
32245 speed sets (overhand grip)
-36/each @ 205 split squats; hard but I was happy I could get this
-310/each single leg hypers (I was going to GM but I wanted to give my spine a rest). No added weight and my GOD these are brutal just by themselves; wow.
-17, 28 cable crunches w/ full stack. Outstripping that machine soon.
GREAT workout!
Friday, June 17, 2004
Upper body speed work
-6*4 MP w/ 30 lb. dbs (changed it up a little bit, some with stretch reflex, some without)
-Chins: 8, 7, 4. Surprisingly max deadlift fried upper back.
-BW Dips: 12, 10, 8 (eight was near failure)
-Lat pulldowns:30, 20 (same weight as usual so reps increased)
Saturday, June 18, 2004
-OFF (got four hours of sleep last night; project graduation)
Sunday, June 19, 2004
Tempo
(10 hours sleep, feeling much better)
-Sled dragging!!! Good stuff:
40# sled over ~40-45m: 5 trips w/ rope between legs, 5 trips facing tire and dragging, 12*~12-15 feet pull the tire to body hand over hand
Monday, June 20, 2004
Max strength lower body
-I was going to try 54 @ 355, good thing I didn’t. I did 14 @ 345 then failed on the third rep of the next set. I’m in the habit of not grinding out since I usually have someone spotting me and want to just drop to the pins if I’m stuck instead of getting an assisted rep. I have to get out of that though. Maybe could have gotten that rep. Dropped to 315 and failed on fourth rep. I think that I have ovestimated how well my squat strength has done this cycle but that max deadlifts also fry me big time and I’m still feeling it. So instead of repeating two weeks ago I’m going to do tempo tomorrow, upper body Wednesday, and then wait for my dead session until around Saturday.
-37 @ 185 goodmornings. Tough stuff but feels good.
-312 (6/each) walking lunges w/ 75 lb. dbs
-3*10 cable crunches w/ whole stack
Tuesday, June 21, 2004
Tempo
5 btw. legs and 5 facing sled drags + 12*~12 feet hand over hand pulls to body. Then one more of each sled drag.
Wednesday, June 22, 2004
Upper body heavy lifting
-Chins: 11, 4 (very narrow grip accidentally), 4. Dissappointed, thought I could get 12/13 this time.
-DB military press: 50s7, 5, 7(push pressed last set). Not bad, getting better. Should have tried to do 36 instead of 37.
-Lat pulldowns: 210, 2*30 (obviously much lighter weight for last sets, all sets were tough)
-Dips: 15, 10, 7. Then a bit later: 13
Thursday, June 23, 2004
Tempo
-200 sledgehammer hits, 75 sledgehammer golf swings
-20 minute med ball circuit
Friday, June 24, 2003
Lower body heavy lifting
-Deads:
Bar15
1358
1856
2256
2754
31536. Last set + 2
I was dropping these to the floor and bouncing them off a little bit. On the last set I got six without letting go and then did 2 more resetting from the floor. I was watching some strongman clips and in the deads for max reps you are allowed to bounce the bar off of the floor and then reset and pull off the floor until the time is up.
-Singe leg squats:
36/each @ 225. God these were hard, but this was an awesome weight to set for single leg for me.
-One leg hypers:
311/each. AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH! CT is a sadistic and masochist mastermind. Fun stuff. I felt like I was going to throw up.
-Cable crunches w/ full stack: 312
Saturday, June 25, 2004
Upper body
-Bench lockouts: 2185 miss 3rd. 16, 24 @ 155. Disgusted.
-7, 4, 4. Deads fry the back.
-Dips: 16, 7, 6
-Depletion lat pulldowns: tried to do these like the depletion pushups. Actually used same weight that I had previously managed to get a best of 230 at but got 150, 130
-2*10 tricep extensions and 10 pushups
Sunday, June 26, 2004
Tempo
-5300 level 10 incline 1.5. General fitness is good.
-22:00 rowing machine
-7 1/2 min. med ball circuit + 1000 abs
Monday, June 27, 2004
Light Tempo
-8*40m sled drags attached to a weight belt that I didn’t know I had. Then the rope broke so I finished with:
7 1/2 min. med ball circuit
Tuesday, June 28, 2004
Heavy lifting
1 scoop powerdrive preworkout
-Deads:
Bar15
1358
1855
Speed deads: 42 @ 235
1275
1315
1370
1420 NEW PB! (put a 10 on one side and five on the other by accident. I think this actually makes it as hard or harder than 425 though because it’s unbalanced). Went up fairly fast too, not as much of a struggle as 405 was two weeks ago.
-GMs: 14 @ 205, 16 @ 185, 16 @ 190
-Bulgarian split squats w/ 55 lb. dbs: 16 + 27 (as much a grip accessory as leg accessory)
-310 decline situps w/ 55 lb. Strength has jumped nicely in this movement from the cable crunches because this wasn’t as hard as the 3*10 @ 50 last time I did it.
After well over a year and 125 pages in WordPerfect size 12 font Pete’s Training Journal is finished. I will start a new log for my strongman training after my recovery break.