Sunday, April 8, 2012

T-LOG: MONapr3-SATapr7

My next competition is going to be RAW 504 CLASH FOR CASH in New Orleans Louisianna on Sept 15th this year.  I am 23 weeks out.  At 16 weeks I will begin prepping ...and until then I am still practicing my new deadlift technique, taking it easy on the upper body, and squatting casually with most workouts in the 60-65% percent range and sometimes hitting a casually single at 90%ish if I feel good.


Monday, April 2rd, 2012
My shoulder/bicep is still hurting a lot so I am not benching for another while.  Mon, Wed, and Fri's are simply to get blood into the area and build up the weak spots.   This is pretty much like a bodybuilding day for me bc I get a crazy shoulder and triceps pump and look like Greg Doucette...maybe not.  Anyway, aside from these, I am also doing shoulder rehab stuff at home with bands and such to strengthen my external rotators and always doing work on my biceps.


Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with DB Lying Tricep Ext 55's x 20
ALL X 4 rounds

Cuban Cleans 15's x 25
with strict full rom pushups x 30
X 4 Rounds

Tuesday, April 3th, 2012
Last Thursday, I hurt my hamstring slightly while squatting.  So I thought I would rest from squatting today.  I usually squat very light( 65% for 5 triples) before I deadlift from a deficit at 70% in the 24/25 rep denominations.


Deadlift(kk) off of 3 mats: 515x5x5sets
GHD slow strict Situp: 4 sets of 15


Wednesday, April 4th, 2012

Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with DB Lying Tricep Ext 55's x 20
ALL X 4 rounds

Cuban Cleans 15's x 25
with strict full rom pushups x 30
X 4 Rounds

Thursday, April 5th, 2012
Taking it very easy to see how the hammy feels.  Doing a 25 minute CAT squat session.


Back Squat: 465x5x5 sets @ 16 mins.  I was going down very slow and just coming up fast and smooth but not focusing on exploding because I didn't want to push my leg.  After 5 sets I figured I just call it a day even though I prefer to do 6-8 sets in the 25 min frame with these percentages.


Very short session. Less than 30 mins including foam roll and warm up.  :)


Friday, April 6th, 2012
Inverted Ring Rows x 35

with Ring Pull Aparts x 25
with Facepulls x 25
with DB Lying Tricep Ext 55's x 20
ALL X 4 rounds

Cuban Cleans 15's x 25
with strict full rom pushups x 30
X 4 Rounds

Saturday, April 7th, 2012
Today, I was planning on hitting a near max in the deadlift but while running the morning classes I helped a partner a client during our 'team wow' so I ended up doing a little bit of Waiter Walks, box jumps, toes to bar, push ups, etc...  none of these taxed me and the weights/reps were light but at the end of it we did relay style 100m sprints...and although I was probably running around 65% my max....my legs are simply not used to that...my bobsleigh days are far behind me...needless to say...I GOT A CRAZY LEG PUMP FROM IT...lol...  It actually made me want to start sprinting again.  I feel very healthy when I can fluidly move fast for short bursts....but that won't help me reach 2000@220  so not for a while(or maybe post squat and deadlift for the next few weeks).  


Deadlift(kk): OFF 3 MATS (155x5, 245x3, 325x1, 425x1), OFF 2 MATS(515x1, 605x1), FLOOR (655x1, 700x1, 700x1, 515x6, 515x6), RACK ABOVE KNEES(765x3, 815x3, 815x4)