WRCortese5's Training Journal

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621

1/8/07 Monday Upper Push/Pull Horizontal

A1.) High Cable Woodchop 3 x 12 each side
A2.) Low Cable Crunch on Ball 2 x 10

B1.) Bent Row 2 x 6 (165), 2 x 4 (185), 1 x 3-3-3 (165)
B2.) Bench Press 2 x 6 (210, 215), 2 x 4 (230, 240) 1 x 3-3-3 (210)
C1.) Single DB Row 2 x 10 (80’s)
C2.) Incline DB Bench 2 x 10 (75’s)
D1.) Standing DB External Rotation 2 x 12 (20’s)
E1.) Lat Pull Down Scap Retraction/Depression 3 x 10

Modifying this week again, going with the accel session tomorrow/lower hip dominant, wednesday GPP, Thurs Upper Vert Pull/Push, Friday Lower Quad Dom.

622

1/9/07 Tuesday AM

Accel Focus:

  • 5 x 20 from 3 point. 90 seconds rest between reps.
  • 2 x 20/20 from 3 point. 2 min. rest between reps.
  • 2 x 100 (70%) cooldown.

Still feels decent even with the very low volume of speed work I’ve been doing. This phase has been very good for getting me strong though that’s for sure! :cool:

623

1/9/07 PM Quad Dom Lower

A1.) Clean High Pull from Floor 4 x 155, 2 x 170, 4 x 165, 2 x 180
B1.) Full Back Squat 2 x 6 (250), 2 x 4 (265, 275), 1 x 3-3-3 (250)
C1.) DB Bulgarian Split Squat 2 x 10 (60’s)
C2.) 45-Degree Ham Ext. 2 x 10 (60 lbs. on back)
D1.) Seated Calf Raise 12, 6, 12, 6

Felt good. Going to do Hip Dominant stuff Friday.

624

1/10/07

GPP Circuit.

A1.) Jump Rope
A2.) Burpees
A3.) DB Farmers Walk
A4.) Prone feet on ball pikes (15 reps)

Repeated 6 times. Each done for 30 seconds at a time, 20 seconds break between reps, 110 seconds between sets.

625

1/11/07 Thursday Upper Vert Push/Pull

A1.) Low Cable Crunch on ball 3 x 10
A2.) Incline Reverse Crunch 2 x 15

B1.) Push Press (Wave Load) 155 x 6, 175 x 3, 165 x 6, 185 x 3
C1.) Weighted Pull Up (Wave Load) +25 lbs. x 8, + 35 lbs. x 5, + 27.5 lbs. x 8, + 45 lbs. x 4
D1.) Rope Pulls into Sternum 4 x 8
D2.) Decline Close Grip Bench 4 x 6 (195, 205, 215, 220)
E1.) Lying Dual DB Extension 2 x 10
E2.) Barbbell Curl 1 x 10 (75), 1 x 9 (80)

626

Back in business, I was gettin worried there for a second that the site was gonna be down for a while!

Friday 1/12/07 Hip Dominant Lower
A1.) Snatch Grip Deadlift 2 x 5 (325), 1 x 3 (340), 1 x 2 (345-- Going for 3 but missed 3rd rep).
B1.) Snatch Pull from floor 2 x 4 (145), 2 x 2 (155)
C1.) Natural GHR 2 x 8 (I can pretty much lower myself all the way very slowly in control to the floor now. Now the hard part is bringing myself up!)
C2.) Natural GHR w/ 2 stops 2 x 7
D1.) Single Leg Squat 2 x 10
D2.) Seated Calf Raise 12, 6, 12, 6

Monday 1/15/07

Little bit of a change now. Gettin better each week.

A1.) Snatch Grip Deadlift Wave Load: 4,2,4,2 (4 x 325, 2 x 345, 4 x 340, 2 x 350)
A2.) Power Snatch to Overhead from Hang 4 x 3 (105 lbs.) These felt a bit awkward for me so I kept it a bit light and focused on the explosiveness.
B1.) Single DB Row Wave Load: 8,4,8,4 (8 x 75’s, 4 x 90’s, 8 x 80’s, 4 x 95’s)
B2.) Bench Press Wave Load: 6,2,6,2 (6 x 210, 2 x 235, 6 x 225, 2 x 250)
C1.) BB Reverse Lunge 3 x 8 (135, 155, 165)
C2.) Bent BB Row (to chest-- rear delt focus) 3 x 8,8,7 (155)

Was supposed to do speed work but somethin came up and took more time than I expected. Will probably make up for it Wednesday. School starts Wednesday too, Anatomy 1 here we come :cool: .

627

Tuesday 1/16/07 Quad Dom Lower, Upper Push/Pull Vert, Arms

A1.) Front Squat (Full) 8 x 3 x 70% (175)
B1.) Single Arm Pulldown w/ Twist at bottom* 4 x 10 (80)
B2.) Bent Press (Single DB) 4 x 10 (25)
C1.) Top 1/2 DB Bulgarian Squat 2 x 15 (45’s)
D1.) CG 3/4 Incline Press 2 x 15 (130)
D2.) Reverse Grip BB Curl 2 x 15 (50)
E1.) Incline Reverse Crunch 2 x 15
E2.) Lying Torso Twist w/ plate 2 x 12

Much harder than I imagined. More endurance/bb type stuff, which was a nice change. I think I ate a little too close to working out, felt a bit woozy after the DB split squats. Felt good though.

Next 4 week phase is looking as follows:

Sunday: Speed/Flexibility
Monday: Hip Dom Lower/Upper Horizontal Push-Pull/Aux
Tuesday: Quad Dom Lower/Upper Vert Push-Pull/Arm
Wednesday: GPP/Light Speed
Thursday: Hip Dom Lower/Upper Horizontal Push-Pull/Aux
Friday: Quad Dom Lower/Upper Vert Push-Pull/Arm
Saturday: Off

If these next 4 weeks are anything like I experienced the last 6, I expect great results yet again :cool: You da man B!

628

Thursday 1/18/06 Hip Dom/Upper Hor Push-Pull/Aux

A1.) Romanian Deadlift* 6 x4 (185)
A2.) Natural GHR In and Out* 6 x 4
B1.) Seated Cable Row (Palms Down) 4 x 12
B2.) Dips (Chest Focus) w/ 25 lb. plate 4 x 15
B3.) Lying DB Side Ext Rotation 4 x 15 (15)
C1.) Ball Pikes 3 x 15
C2.) Cable Rotation w/ punch 2 x 12

*RDL- Used a weight in the 6-8RM range, explode up and really felt the hamstrings fire.

*GHR In/Outs- Lowered only as far as I could bring myself up. Furtherst I got down to was about 65-70% down from the floor I’d say. I’m gettin there :cool:

629

Cortese - I enjoy reading your log. Keep up the good work. Do you not have a GHR at school? I am assuming you mean you can’t do a full rep unaided? That seems strange to me since your strength levels are so good.

630

Coachf-

Thanks for the encouragement, I appreciate it. No our school does not have a GHR, nor does the gym I train at. So I just stick my feet under something secured to the ground and put a pad or something under my knees and get em done. I could probably do a couple full reps unaided, I just wasn’t sure on this first time doing them with the concentric.

The past 6 weeks or so have been all eccentric; I can lower myself to the floor no problem in control though. I’ll test it out next week. I am just now starting to get used to these, I have always done them on the GHR machine at my high school, but these natural GHR’s are much harder. :cool:

631

1/19/07 Quad Dom/Upper Push-Pull Vert/Arms

A1.) Power Clean 2 x 4 (185), 1 x 3 (195)
B1.) Full Back Squat Wave Load: 6,2,6,2,6 (6 x 245, 2 x 275, 6 x 255, 2 x 285, 6 x 260)
C1.) Neutral Pull-Up 2 x 6 (+35 lbs.), 2 x 4 (+45 lbs.)
C2.) Single DB Push Press w/ Split Stance Catch 2 x 5 (60’s), 2 x 3 (75’s, 80’s)
D1.) Close Grip Decline Bench 2 x 5 (225), 1 x 10 (205)
D2.) Close Grip BB Curl 2 x 6 (85), 1 x 10 (70)

632

JC:

things are looking good. if everything works out like i planned then you will be getting some great results during this phase.

I saw you outlined the schedule for the forum to see…let it be known for anyone who is questioning the outline that the first speed session, the monday session and the friday session are the only sessions which are majorly CNS intensive. the other days not so much

just wanted to clear that up if anyone was wondering.

keep up the hard work and talk soon.

633

Yeah I should’ve clarified that. If anyone has been keeping track of this week, Monday and Friday were the most intense as far as loading on the CNS goes. Tues/Thurs are more bb/endurance type days. Thanks Bert. :cool:

634

1/21/07 Sunday- Speed/Flexibility

Full Warm Up, then…

-3 x 20 Falling Start
-3 x 20 from 3 point w/ pulling tire resistance
-3 x 30 from 3-point
-4 x 10a-10b-10c-10d (In and Outs)

10a= Falling Start
10b= Accelerate to near max speed
10c= Slight Drop Off/Maintain
10d= Accel again to near max speed

2 x 100 jog cooldown.
30 minute full stretch.
Total Volume- 370

635

1/22/07 Hip Dom Lower/Upper Push-Pull Horizontal/Aux

A1.) Snatch Grip DL Wave Load: 4,2,4,2 (4 x 330, 2 x 350, 4 x 345, 2 x 365)
A2.) Power Snatch from Hang 4 x 3 (115)
B1.) Single DB Row Wave Load: 8,4,8,4 (8 x 80’s, 4 x 95’s, 8 x 90’s, 4 x 100’s)
B2.) Bench Press Wave Load: 6,2,6,2 (6 x 220, 2 x 245, 6 x 235, 2 x 260–Tough)
C1.) Bent-Row 3 x 8 (160)
C2.) Reverse BB Lunge 3 x 8 (155, 165, 185)

Still getting the feel of the hang snatch. Everything is improving though each week, so that’s a good sign. I felt sluggish before the workout, but as I got going things got better. I got pissed on one of my bench sets, my spotter touched the bar on one of the reps and it threw my rhythm off. :mad:

636

1/23/07 Quad Dom Lower/Upper Push-Pull Vert/Arm

A1.) Front Squat (Full) 8 x 3 (185)
B1.) Single Hand Pulldown w/ Twist at bottom 4 x 12 (80)
B2.) Bent Press-Single DB 4 x 12 (35)
C1.) Top 1/2 DB Split Squat 2 x 15 (45’s)
D1.) Top 3/4 CG Incline Press 3 x 15 (135)
D2.) Reverse Grip Curl 2 x 15, 1 x 12 (50)
E1.) Incline Reverse Crunch 3 x 15
E2.) Lying torso twist w/ plate 2 x 12

637

Wednesday, did multi-directional speed stuff. Will post more detail later. Gym closed up early tonight, I showed up as they were closing go figure. Will have to make up for it tomorrow.

638

So the gym I train at closed it’s doors last night for good and I have no gym to train at. I will either have to work something out at the school or find another place to lift. It shouldn’t be a problem, but today I couldn’t find anywhere. So 2 sessions missed. :mad: :mad: :mad:

Frustrates me to no end when I can’t do the planned workout.

In the meantime, I turn 21 tomorrow :cool:

639

1/29/07 Monday

3 x 20 Falling Start
3 x 20 3-point w/ Tire Resistance
3 x 30 from 3 point
4 x 10a-10b-10c-10d

640

1/29/07 Monday Hip Dominant Lower/Upper Push Pull Horizontal/Aux

A1.) Snatch Grip DL 4,2,4,2 (325 x 4, 350 x 2, 340 x 4, 365 x 2)
A2.) Snatch from Hang 4 x 3 (120)
B1.) Single DB Row 8,4,8,4 (8 x 80’s, 4 x 95’s, 8 x 85’s, 4 x 105’s)
B2.) Bench Press 6,2,6,2 (6 x 220, 2 x 245, 6 x 230, 2 x 255–Just barley, no spot so it was a bit rough but got it up)
C1.) Reverse Lunge 3 x 8 (160, 175, 185)
C2.) Bent BB Row 3 x 8 (160)