No running today. Had chrio appt, got a couple x rays on my back. No disc probs thankfully, but my hips are way out of alignment. Need to get that fixed. I also have some lumbar lordosis. Need to stretch hip flexors, quads, glutes big time every day. Have been lazy about this latley.
Med Ball Circuit
15 x Med Ball Slam
15 x Med Ball Slam to Rt
15 x Med Ball Slam to Lt
20 x Med Ball Toss to Wall Chest Pass
20 x Side Toss Right
20 x Side Toss Left
Repeated 3x through. Added more throws in to make up for no tempo. Pretty tough. Used a 12 lb ball.
A1.) DB Floor Press 4 x 6 (55’s)
A2.) Close Grip Pull Up 4 x 6
A3.) Face Pull 4 x 6
A4.) Moderate Box Jump 32" 4 x 5
Easy, breezed through the weight circuit. Kept everything explosive.
11/7/07
Nothing. Came down with something this morning, horrible headahe, could barley breathe through my nose. Went to go train speed today did three 20’s and stopped because I felt like crap, plus the reps I could tell were not fast at all; so no reason to push through shit reps. Back was still bugging me yet again so blah… No weights today.
Will try for weights tomorrow. Definitley have been getting stronger though thats for sure. Go to see chiro again tomorrow. Damn expensive though.
I’ve been scanning through your journal over the last week from start to finish pretty much. It’s a real inspiration to me seeing the dedication you’ve put in. (picked up some good training ideas to:p )
Back felt much better today. Seeing a new chiro this week, found out insurance wasn’t covering the original person… Whoops. Gotta stay on top of it though definitley.
Just weights again, speed work seems to aggravate it so gonna do tempo tomorrow and see how it feels, then go from there.
Weights
A1.) Power Snatch-Floor 3,3,2,2,2 (2 x 3 x 115, 2 x 2 x 125, 1 x 2 x 135) Also did 3 full OH Squats on my last set, these were easy. Like this lift alot.
B1.) Bench Press-Med. Grip 6,4,3,3,3 (6 x 235, 4 x 255, 3 x 265, 2 x 3 x 275)
B2.) DB Row 8,8,6,6,6 (2 x 8 x 100’s, 3 x 6 x 115’s)
C1.) DB RDL 3 x 10 (80’s)
C2.) DB Rear Delt Flye 3 x 12 (15’s)
Pleased with this one. Back pain was minimal, which was the best part of that session. Felt strong.
Nothing yesterday, had to study for a big exam today. Also had one yesterday so its been busy week with school.
Just weights today… Hope to resume speed work by next week.
A1.) Trap Bar Deadlift 5 x 4 (3 x 4 x 340, 1 x 4 x 365, 1 x 4 x 370) Pretty easy, definitley felt like I could’ve gone above 400 for a few reps. But that wouldn’t have been the smart thing to do
B1.) Weighted Dips 5 x 5 (+90 lbs. x 5, +100 lbs. x 5, +115 lbs. x 5, +125 lbs. x 5, +125 lbs. x 5)
B2.) Weighted Pull Up 5 x 5 (+65 lbs.)
C1.) DB Bulgarian Split Squat 3 x 8 (65’s)
C2.) 45 Degree Hyper 3 x 20 (BW)
Only thing that gave me any trouble with my back was the split squats. Seems like any squat variation irritates the back. Need to get into a chrio tomorrow for sure. Hypers did help though.
Been pretty busy as usual. Back has been feelin better but only because I’ve been resting it alot alot alot. Only trained on Monday of this week, plan on resting the rest of the week.
11/19/07
A1.) Power Snatch-Floor3,3,2,2
B1.) Bench Press 6,5,5,4 (6 x 235, 5 x 245, 5 x 260, 4 x 270)
B2.) DB Row 8,8,8,6,6
C1.) DB Shrugs 3 x 12 (95’s)
C2.) Rear Delt Flye 3 x 10 (15’s)
D1.) DB Floor Press 2 x AMAP (75’s x 20, 75’s x 13)
Threw in couple lifts just for the hell of it. Nothing irritated the back. Bodyweight is consistent at 190 now.
OK back to training after nearly a week off. I played football Thursday morning and was very very sore for about 3 days. What started out as flag quickly turned into tackle I had fun though.
11/27/07
A1.) Power Snatch-Floor 3,3,2,2,2 Worked up to 145 for a double.
B1.) Med Grip Bench Press 6,5,5,5,3 (6 x 225, 5 x 240, 5 x 255, 5 x 265, 3 x 275) That 275 triple felt like I could’ve probably mustered out a 4th, maybe even a 5th rep.
B2.) DB Row 8,8,8,6,6 Used 100’s for the 8’s, 110’s for the 6’s.
C1.) DB RDL 3 x 8 (75’s)
C2.) DB Rear Delt Flye 3 x 12 (15’s)
Not bad
Plan on resuming low volume speed work Wednesday (fingers crossed).
FINALLY back to speed work today after a little lay off and felt very good. Kept it pretty low volume.
4 x 30 High Start 1 x 120 (Accel to 30, maintain after)
The 120 felt much much better than I expected, after 30m just wanted to keep the rhythm going and focus on smooth stride, stepping over, and good arm action.
A1.) Deadlifts 4 x 4 (375) Pretty good, but kept it on the safe side.
B1.) DB Bulgarian Split Squat 3 x 8 (70’s)
C1.) Weighted Dips 5 x 5 ( 5 x +100 lbs., 5 x +115 lbs., 5 x +115 lbs., 5 x +125 lbs., 5 x +125 lbs.)
C2.) Weighted Pull Ups 5 x 5 (+65 lbs.)
D1.) 45 Degree Hyper 3 x 10 (45 lbs held to chest)
Some abs at the end too. Not bad, back was a bugging me a tad on the 4th set of dl’s so cancelled the 5th planned set.
Trained Friday, upper mainly bb stuff. Sub max weights.
12/3/07
Speed
2 x 3 x 30 High Start
Still easing back into it. Felt good though. It was a little cold and wet out but warmed up good enough.
Weights
A1.) Snatch from Floor 5 x 2 (125, 125, 135, 145, 150)
B1.) Med Grip Bench Press 5,4,3,3,1* (5 x 255, 4 x 265, 3 x 275, 3 x 290, 1 x 315)
B2.) DB Row 5 x 6 (120’s)
C1.) DB RDL 4 x 8 (80’s)
C2.) DB Rear Delt Flye 4 x 10 (20’s)
*Got enough courage to attempt 3 plates. I felt strong enough on all of those sets, especially 290 x 3. It was a bit of struggle but went up fairly easy. I think I’m good for 325. Bench keeps going up, and I definitley feel that since I haven’t been able to hit lower weights as hard because of my back, the xtra upper weight strength I’ve gained have enabled me to maintain my CNS efficiency. Speed work feels like I haven’t lost much of a step at all.
Bodyweight still at around 190, somedays 191. Flucuates between 189-191.
Felt awesome, I was pretty excited. I think I could’ve done 320-325 though, but I stopped there.
Back is slowly getting better, speed work doesn’t hurt my back anymore so that is a plus. But I’m still erring on the side of caution with squatting for now, keeping lower work to trap bar deads, rdl’s, db split squats, hypers, and was going to reintroduce front squats wednesday.
Thank you, very much appreciated. My goal was to bench 320-330 range a while back and now that Im pretty close it is a great feeling… Speaking of PR’s, to date they are…
Deadlift (Trap Bar)- 450
Back Squat- 405
Front Squat (Full)- ~250-260
Bench Press- 315
Power Clean- 240
Power Snatch- 150 x 2
** Side note that my deads and squats are definitley down right now from those numbers but I think they’ll quickly go back up as soon as I have 100% confidence in my back. It’s about 90% right now.
12/4/07
Tempo: 10 x 100 w/ 30 seconds bt reps.
Med Ball Circuit 4 x through:
15 x Med Ball Slam
15 x Jackknife
15 x Scoop Toss
15 x Med Ball Slam
Aux
Bw circuit of pushups, squats, scap retraction/depressions, and ab roll outs.
Thanks that was a few months ago. I could probably do somewhere in the 225-230 range now… Would like to get that up higher, main thing with me is I have only started to use them this year. I have always done cleans from the hang position, but I much prefer starting from the floor on the clean and snatch.
A1.) Front Squat 7 x 3 (185) Nice and easy. 1 min between sets. Took it just below parallel, no pain in the back.
B1.) Snatch High Pull 4 x 3 (225)
C1.) Weighted Dips 5 x 5 (+100)
C2.) Weighted Pull Ups 5 x 5 (+65)
D1.) DB Bulgarian Split Squats 3 x 8 (65’s)
E1.) 45 Degree Hyper 3 x 15 (+35 lbs.)
Went a little lighter on the dips. My shoulders were still a little sore from Monday and warming up I could tell I wasn’t really about to go as heavy as I’d like. No biggie. Glad to get squatting again that’s for sure!
Been eating very clean this week, stepping it up on the diet. Eating a ton of good quality foods, 7-8x per day. I had been a bit lazy on this latley and enough was enough. Even though I’m fairly lean, I felt like I was cheating myself if I wasn’t being disciplined in all areas. Gotta have the all-around discipline to succeed (hard training, dialed in nutrition, and solid recovery = positive results)
A quote from an article I read the other day really motivated me…It went something like…
You either take a step forward or step backwards in every decision you make towards your goals. How hard are you willing to work to get to where you want? Every single decision will impact where you want to be.
I had fun though.