Ren’s Workout 23-August-2006
Speed Work:
20m on a Gym Floor with a lot of drywall dust on it.
Weights
Warm-up
50kg x 5
70kg x 3
PowerCleans:
80kg x 5
90kg x 5
100kg x 5
90kg x 5
80kg x 5
Stiff-legged Deadlifts
70kg x 5
60kg x 5
50kg x 5
Bench Press
Xlbs x 5
Xlbs x 5
Xlbs x 5
Xlbs x 5
Xlbs x 5
Speed Work:
proper warmup
8X20m w/ 5min rest
(this all felt very fast)
Weights
Warm-up
40kg x 5
60kg x 3
PowerCleans:
80kg x 5
90kg x 5(3catched, 2 dropped!!!)
100kg x 5(I didnt try to catch any of these, they still were going pretty fast though)
Deadlifts
130kgX5
140kgX5(could of gone higher)
Bench
5setsX185lbsX5reps
Core workout
10ex X 4kg medball X 40sec each
I thoght these were going to be harder due to my absence, or what seemed to be an absence.
applepie
bi’s and tri’s
DAMN IT FELT GOOD.
LESSON TO BE LEARNED: If your are gonig to be in a possition where your training schedule will be tampered with, along with your sleep and food, you atleast should maintain a stretching program for each day.
Hello journal, I still love you. DLP @ 51, and I am still doing at least tempo each day. playing alot of tennis. blah blah, get a schedule REN!!!
Ren - cell 808-0267 says:
hey
Ren - cell 808-0267 says:
there?
Herb says:
yes]
Herb says:
what is up]
Ren - cell 808-0267 says:
so training regiment for tennis, how much does it change from basketball stuff that we did last summer? (I am assuming not much) i am adding serving 6 days a week, and tempo will be replaced with regular tennis practice.
Herb says:
serving should not be so frequent.
Herb says:
you should have high intensity days and low intensity days just like any other sport
Ren - cell 808-0267 says:
ahhh,
Herb says:
Every serve should count 100% on your serving days.
Ren - cell 808-0267 says:
I see
Ren - cell 808-0267 says:
humm, so on an intense day i would fit in sprinting, powercleans, bench, squats, serving and playing. all at high intensity
Ren - cell 808-0267 says:
then tempo on other days?
Ren - cell 808-0267 says:
(ideally speaking)
Herb says:
one sec
Herb says:
ok
Herb says:
Nothing should be rushed. Focus, picture the serve in your mind, give it 100%. And then go through the process over and over and over and make sure you get rest.
Herb says:
picture the target the size of a dime where you want to hit
Herb says:
I know nothing about tennis, but the nervous system is the nervous system
Ren - cell 808-0267 says:
gotchya
Herb says:
Make everything count, or don’t bother
Herb says:
when you move from side to side, front and , move faster than you have moved before. When you hit the ball, hit it faster and harder and more accurately than you have ever hit it before. Keep doing that till you are old and retire.
Ren - cell 808-0267 says:
Godbless, I wrote it down
Ren - cell 808-0267 says:
I will engrave it in my mind
Herb says:
That is good. I want to have my own chapter in your biography
Lets train
Tempo day - felt good to be back.
warm up
8 min on elliptical
10 min static stretching/pushups
power clean complex(6 reps of 4 motions)
set 1: 45lbs(just the bar)
set 2: 65lbs
set 3: 85lbs
set 4: 105lbs
core workout
10 different 40 second workouts with 12.5lbs
apple pie tempo style(bicep-bench-bicep-bench-latpulldown-latpulldown):
bicep curls: 2 sets 10 reps @ 35lbs
bench: 2 sets 10 reps @ 110lbs
lat pull down: 2 sets 10 reps @ 145lbs
Water running
4 pool lengths swimming
6 30m water running with flotation belt
cool down
stretch in hottub
Intense day
Warmup
6 minutes on elliptical
20m of “hurdles” dynamic stretching * 8
Leg swings forward and sideway
power clean complex - 6 times each motion with bar
power clean complex 6 times each motion with bar plus 20 kilos
Power cleans
40kilos* 6
60kilos* 6
60kilos* 6
80kilos* 5
80kilos* 5
Sprints
15m*4 @ 60% speed w/10sec break
(just to get the feel of it again.)
Bench
135lbs * 15
185 * 7
205 * 6
225 * 2
245 * 1
Squat
135lbs10
2058
2058
2058
core
9X30sec on/offXintense shiznat
Cooldown
static stretching
contrast shower
protein shake
Refined goal: bench + squat + powerclean = 900-1000lbs and be 225lbs by august 31st.
Tempo sundays
warmup
6min light running outside
dynamic stretch- hurdleX20stepsX8sets
some ankling
leg swings
workout
80m @ 60% then 80m walk X 10
cooldown
5min jog
static stretching
eat food
Today I had to take off due to illness.
(impressed with how much work you can get done alone with an ipod and rap music)
Warmup
8minutes on elliptical
static/dynamic stretching
power clean complex with bar warmup
powerclean
set 1: 40 kilos(power clean complex 8 reps each motion)
set 2: 40 kilos(power clean complex 8 reps each motion)
set 3: 60 kilos X 6
set 4: 60 kilos X 6
set 5: 80 kilos X 5
set 6: 80 kilos X 5
bench
set 1: 135lbs X 10
set 2: 135lbs X 10
set 3: 185lbs X 7
set 4: 225lbs X 2
set 5: 255lbs X 1(didnt get it up, attempted twice, neither time)
set 6: 185lbs X 6
Squats
set 1: 135lbs X 10
set 2: 185lbs X 8
set 3: 185lbs X 8
set 4: 205lbs X 8
set 5: 225lbs X 6
set 6: 245lbs X 4
core
8 EX’s 40sec on/off (no 5min break) using 15lbs
cooldown
5min on elliptical
static stretching
post supp
rap music and working out, good stuff.
tempo day,
warmup
workout
(core, power clean complex,random running)
cooldown
warmup
5min elliptical
dynamic stretching 8X20hurdle steps
sprinting/getting back into it
8X30m @ 60% on gym floor
power cleans
bar(complex)
40(complex)
60X7
80X5
90X5
90X5
90X5
Bench(NEW PB)
135lbs(warmup)
185lbsX8
225lbxX4
265lbsX1
275lbs attempt, no go
185lbsX9
core
8X40sec on/off
a little apple pie, not much
cooldown
contrast shower, post supp,
nice work
4 days of tempo
intense day, tempo day, intense day.
It was a busy week but I still got solid workouts done. I got up to 265lbs on bench again, and got up to 3 sets of 80 kilos on power cleans for both intense days. I will be on a 4 day trip to vancouver with the MSA this weekend, so it should give my body a nice break and be ready to own when i get back.
Warmup
Played 2on2 basketball
dynamic stretching
powerclean with bar
power clean complex
95lbsX5repcomplexX5sets
bench
135lbsX10
205lbsX6
205lbsX5
205lbsX5
205lbsX5
core
8X40sec on/off(no break)
apple pie
bi’s and tri’s
eat
Tempo Day
Warmup
2 laps around soccer field
static and ground leg swings
dynamic hurdle stretching X 20 X 8 sets
tempo
60% max speed X 100m X 8sets
core
10X15lbsX30sec on/off (5 min break after 5th)
tempo apple pie
lat pull down X 145lbs X 10 X 2 sets
shoulder press X 40lbs/ea X 10 X 2 sets
dumbell shrugs X 85lbs/ea X 20 X 2 sets
Bicep curls X 35lbs/ea X 10 X 2 sets
tricep extension X 120lbs X 10 X 2 sets
water works
swim 50m length X 6
water running 50m length X 4
cooldown
hot tub
stretch
Looks like you are skipping the meal and going straight to dessert hey?
Ren is a machine!!!
This Summer, this summer man!!
Another tempo day, similar to last…did tempo so that me and shane could train tomorrow.
Note to herb: damn it I was hoping you wouldent notice the training until I was jacked again. Oh well, now you can help instead of be stunned.
“The meal”
Warmup
8 min on elliptical
3Xdynamic hurdle stretching
2 sets of power clean complex with bar and 10s
Power cleans
5X40kilos
5X60kilos
5X80kilos
5X90kilos
5X100kilos
1X105kilos
1X110kilos
2X115kilos(failed both, get it next time)
Bench
warmup 135lbs X 2 sets X 10reps
185lbsX8
225lbsX4
265lbsX2(failed both, but will get it next time)
225lbsX3
185lbsX6
Squats
warmup 135lbsX10
185X8
225lbsX6
225lbsX6
225lbsX6
225lbsX6
Core
10EX 5min break @ 5 30 on 30 off 12lbs dumbell
cooldown
5min on elliptical
10min stretching
post supplement
contrast shower