12/19/06 Tuesday
Speed Work
5 x 20 from 3 point stance (90 sec rest between reps)
2 x 20/40 (accel hard to 20, take it down to ~90% to 40) 3 min. rest between reps
2 x 100 @ 70% cool down.
I felt alot better today with these. It was pretty cold out, took a bit to feel good enough to start getting into full speed. I had to take 5 or 6 flying accelerations to get moving before the work sets.
12/19/06 Hip Dominant Lower
A1.) SG Deadlift 2 x 5 (315), 3 x 3 (335… Dropped to 325 last set)
A2.) Snatch Pull from Floor 2 x 4 (165), 2 x 2 (185)
B1.) Natural GHR (4 second eccentric) 2 x 8: These are feelin great now.
B2.) Natural GHR w/ 2 stops* 2 x 6
C1.) Single Leg Squat 2 x 10 each leg
D1.) Standing Calf Raise 4 x 8, 2 x 12
*GHR w/ 2 stops: Stop completely for a pause at 1/3 ROM and again at 1/2 ROM, then lower in control.
12/20/06 Wednesday GPP
Circuit: Repeated 6 times for 30 seconds each.
A1.) Jump Rope
A2.) Burpees
A3.) DB Farmers Walks
A4.) Feet on ball, roll into pike position (15 reps)
30 seconds between exercises, 120 seconds between sets.
12/21/06 Thursday Upper Vert Push/Pull
A1.) High Cable Woodchop 3 x 10 each side
A2.) Low Cable crunch on ball 2 x 10
B1.) Weighted Pull-Up Wave Load +15 lbs. x 8, + 30 lbs. x 5, +25 lbs. x 8, +40 lbs. x 5. These have improved ALOT since I started.
C1 .) Standing Push Press Wave Load 165 x 6, 175 x 3, 170 x 6, 180 x 3
D1.) Rope Pulls into Sternum 4 x 8
D2.) Decline CG Bench 4 x 6 (185, 195, 205, 205)
E1.) Lying Dual DB Ext. 2 x 10 (30’s)
E2.) Barbbell Curl 1 x 10 (70), 1 x 8 (80)
12/25/06 Monday Lower Hip Dominant
A1.) Snatch Grip DL 2 x 5 (315), 2 x 3 (335), 1 x 2 (340- Missed halfway up on 3rd rep)
B1.) Snatch Pulls from Floor 2 x 4 (165), 2 x 2 (185)
C1.) Natural GHR 2 x 8
C2.) Natural GHR w/ 2 stops 2 x 6
D1.) Single Leg Squats 2 x 10 each leg
E1.) Standing Calf Raise 4 x 8, 2 x 12
Going to the UCLA v. Florida State game today! (Emerald Bowl @ Pac Bell Park in San Francisco)
12/26/06 Tuesday Hor Push/Pull
A1.) Jackknifes 2 x 12
A2.) High Cable Woodchop 3 x 10 each side
A3.) Reverse Crunch 3 x 15
B1.) Bent Row 2 x 6 (155) 2 x 4 (175) 1 x 3-3-3 (155)
B2.) Bench Press 2 x 6 (205), 2 x 4 (225, 230), 1 x 3-3-3 (205)
C1.) Single DB Row 2 x 10 (70)
C2.) Incline DB Bench 2 x 10 (70, 75)
D1.) Standing DB Ext Rotation 3 x 10 (20)
D2.) Lat Pull Down Scap Depression/Retraction 2 x 12
U have a link to a video or instructions on how to do a natural GHR?
Start: http://www.t-nation.com/img/photos/237new_ghraise1.jpg
Finish: http://www.t-nation.com/img/photos/237new_ghraise2.jpg
I use a 4 second eccentric on these. The goal is to lower yourself as much as you can without giving out. That’s why I hold my hands out in front and when that does happen you can catch yourself and give yourself a little boost off the floor to get you back to the starting position.
Awww lucky, that game looked awesome from the highlights, kinda wish I watched it last night.
It was! Very cool to see FSU and Bowden in person, since it’s rare for them to play on the West Coast. FSU took it to em in the 4th; we had great seats too in the FSU endzone.
12/29/06 Friday
This week has been a bit hectic, so haven’t really gotten in the sessions as planned but managed to accomplish at least some decent work. Haven’t been able to get around an accel session this week unfortunatley; next week will be back to normal.
Today I included a bit from Thursday + Friday and wanted to include a little bit of both into one session. I felt like crap before working out, got horrible sleep last night. My mom called at 2:30 in the morning to tell me my dog had 2 seziures last night so that had me worrying the rest of the night. Also got a text message at 3 in the morning from my cousin telling me her boyfriend proposed to her. Not very good sleep. Plus this entire past week has probably caught up to me, as I’ve been going out almost every night and not getting the best of rest. No wonder today felt like shit.
1.) Back Squat 2 x 6 (265), 2 x 4 (300), 1 x 3-3-3 (265)
2.) Weighted Pull Up +20 lbs. x 8, + 35 lbs. x 5, +27.5 lbs. x 8, +45 lbs. x 5
3.) Decline Close Grip Bench 4 x 6 (185, 195, 205, 210)
4.) 45-Degree Hyperextension w/ 55 lbs. on back 2 x 10
5.) DB Split Squat 2 x 8 each leg (55’s)
Not bad for feeling like total crap. Weighed in on Tuesday at 184.5 at 8 in the morning… Not sure if it’s accurate but I’ll take it…
12/30/06 Saturday
A1.) Jump Rope x 30 seconds
A2.) Burpees x 30 seconds
A3.) DB Farmer Walk x 30 seconds
A4.) Pikes x 15 reps
20 seconds rest between exercises, 120 seconds between sets. Circuit repeated 6 times.
Just wanted to post a quick Happy New Year to everyone on the CF forum!
Bert, you’re the man and I have improved a helluva lot in the last 4 weeks since workin with you. Let’s keep it goin and I know good things are going to happen!
You can check his site out at:
www.dynamicphysique.ca
1/2/07 Tuesday Hip Dominant Lower
A1.) Snatch Grip DL 2 x 5 (315) 3 x 3 (335, 340, 340) Tore a callus clean off again, hurt like hell. Did it on my last dl set.
B1.) Snatch Pulls from Floor 2 x 4 (145), 2 x 2 (160) My hand was killin me and I wanted to really focus on speed of the bar + nice good high pull. I don’t think I have been doin them properly so I dropped some weight and really got a nice pop/explosion with these.
C1.) Natural GHR 2 x 8
C2.) Natural GHR w/ 2 stops 2 x 6
D1.) Single Leg Squats 2 x 10 each leg
D2.) Standing Calf Raise 4 x 8, 2 x 12
Pretty good workout. Hook grip and chalk for the dl’s works great.
like the sdl?
Yep, one of my favorite lifts.
1/3/07 Wednesday Hor Upper Push/Pull
A1.) High Cable Woodchop 3 x 15 each side
A2.) Reverse Crunch 3 x 10
A3.) Lying Plate twists 2 x 12
B1.) Bent Row 2 x 6 (160), 2 x 4 (180), 1 x 3-3-3 (160)
B2.) Bench Press 2 x 6 (210), 2 x 4 (230, 235), 1 x 3-3-3 (210)
C1.) Single DB Row 2 x 10 (75’s, 80’s)
C2.) Incline DB Press 2 x 10 (70)
D1.) Standing DB Ext. Rotations 2 x 12 (20)
D2) Lat Pull Scap Retraction 3 x 10
Thanks man. I am glad you are happy with the gains thus far. I appreciate the shout out too.
Hope you had a Happy New Year and are looking to get back in to the swing of things in 07.
My best wishes to all the other athletes training hard and conversing here @CF.com…may you achieve amazing marks this year.
And of course I have got to give huge props to Boise State. Being from Idaho that was absolutely great to see the little guy rock the house of the big dog. As far as I am concerned if Florida beats Ohio State, Boise State is the best team in the nation…but I highly doubt the voters will see it that way.
Here’s to 2007, let’s get er done.
Boiste State had one hell of a season didn’t they?? That game may be one of the best college games I have ever seen…
Boise state might not have the best recruting, but they definitely have the best coaches it looks like. Especially their offensive play calling.
