Tuesday, April 24, 2012

T-LOG: MONapr9-TUESapr24

(Folks, keep in mind I'm over 20 weeks out from my next competition...yes, I'm taking it easy...I'm actually learning to not be a maniac with the high intensity 24/7 365..)
Monday, April 9th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds


Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds


Tuesday, April 10th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x3 x 5 sets ( just practicing technique with light load)
Deadlift(kk style, 3 mat deficit): 245x3, 335x2, 415x1, 515x5x5 sets
GHD Sit ups: 3 sets of 15 ( slow and strict curling)


Wednesday, April 11th 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Thursday, April 12th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat( CAT): 415x2, 465x1, 505 x 5 x 6 sets in 25 minutes

Friday, April 13th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Saturday, April 14th, 2012
Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1
Deadlift(kk style, floor): 605 x 3 x 4 sets
Single arm DB bent over rows: 165lbs x 37 each arm


Sunday- OFF


Monday, April 15th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Tuesday, April 16th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x3x6
Deadlift(kk style, 2 mat deficit): 245x3, 335x2, 415x1, 515x3x8sets
GHD sit ups(strict): 2 sets of 20


Wednesday, April 17th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Thursday, April 18th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat(CAT): 415x2, 465x1, 505x5x8 sets ( took 27 minutes)


Friday, April 19th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Saturday, April 20th, 2012
HERE'S A GOOD FUCKING DAY!  My legs are sore as hell from Thursday's volume...but...


Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1
Deadlift(kk style, floor): (add belt) 655 x 1, 700x1(fast, smooth), 740 x 1 gym PR
** It slowed around the knees but I never had any doubts.  I was tempted to go for 760 but felt as if that would be getting greedy and asking for an injury.  Being over 20 weeks out....I should be patient).
Finished off with 515 x 6 x 6 sets (Was really ripping this off the floor, felt like paper weights).
PUMPED.  I know that If I were to pull on a day when everything is feeling fresh that this number will be much larger, and also considering that I am not peaking right now....this is a huge PR.  :)


Sunday - OFF  ( body is feeling pretty damn stiff)


Monday, April 22nd, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30
w strict pushups x 30 
X 3 Rounds


Tuesday, April 23rd, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555 x 3 x 3 sets
Deadlift(kk style): 245x3, 335x2, 415x1, 515x1, 565 x 3 x 3 sets
inverted shrugs(rings): 1 set fo 150


The past few weeks have been really good on my new deadlift technique.  As you can see, I have been taking it very easy on the squat and have not been bench pressing because of a shoulder/bicep injury.  This is allowing me to focus a lot of energy on developing my new deadlift technique...which is working.  This makes me pretty fucking happy.  I will slowly start squatting a little bit heavier weights just to get used to the loads on my back over the next few weeks(I see no reason to go much higher than 645 over the next little while and will likely keep it lower towards 80 percent my max 580ish).  Hopefully my shoulder will start feeling better soon.  In the meantime, I can only keep focusing on the grind and working around the injuries.  The big picture...2000 in September via 750-475-805



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)





Sunday, April 1, 2012

T-LOG:March 3rd 2012- April 1 2012

It's been a long time.

Yes, I have still been in my sanctuary training everyday.  Yes, I am still nurturing my craft.  Yes, despite my injuries I am still and will always embrace this process even when I can't do a push up without pain or reach down to touch my toes without my hamstring exploding.  Yes, it's a part of learning and yes I am willing to keep walking in this direction.

Split for the last little while has been the same. This last week sums it up minus handstand work last week because of shoulder:

Saturday, March 24th 2012
Deadlifts Deficit 2 mats(still with a round back technique): 155x5, 245x3, 335x2, 425x2, 515x1, 605x1
Deadlift from floor: 655 x 1 x 7 sets  ** I am working on my new technique by using a weight that requires focus but is easy enough for me to always pull.  7th set slowed down, so i decided to save my energy for assistance work.
Single arm Bent over Dumbell rows: 165lbs x 35 x 2 sets each arm  (every week i add 1 rep to the set, i.e. next week will be 36)
Inverted Rows(rings): 4 sets of 35


Monday, March 26th, 2012
I have a really bad bicep tendonitis in my left shoulder aggravated primarily from too much handstand work (I think).  I really hurt it a week ago doing a muscle up on the rings. The deep dip position..ouch.....and having to demonstrate various movements throughout the week to clients kills it even more...so i try to avoid it...at close to 230lbs bodyweight, doing toes to bar, pull-ups, handstand push ups etc is really hard on my shoulders when I'm not warmed up.  
Today is simply a mini complex for the upper back and rear delts.  I consider it a bodybuilding day because I get a good pump and look crazy jacked from it.  lol
Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with Cuban Cleans 15's x 25
ALL X 4 rounds


Tuesday, March 27th, 2012
Tuesday's I have been both squatting and deadlifting light. I think of it as a PRACTICE.  If I were back in my ball days, this is when I would walk into the gym and shoot foul shots for 45 mins.  Pure practice.
Front squat: 145x5, 235x3, 325x2
BackSquat: 425x2, (then approx 65% my 1RM for 5 easy triples) 465 x 3 x 5 sets
Deadlifts off of 3 mats:  515 x 4 x 6 sets
Single Arm Bent over DB rows: 165 x 36 x 1 set each arm


Wednesday, March 28th, 2012
Same as Monday.
Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with Cuban Cleans 15's x 25
ALL X 4 rounds


Thursday, March 29th, 2012
Thursday's i have been working up to a heavy single around 90% my 1RM and then doing a CAT-ish(Compensatory Acceleration Training) squat session.  I give myself 25 mins to work up to a near max, and then 25 mins for my CAT session which is approx 65% my 1RM for as many GOOD sets of 5 I can perform in 25 mins.  Usuall 6- 8 sets.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 425x2, 465x1, 505x1, 555x1, 595x1, 645 x 1  *  Even though I am not lifting heavy and 645 feels very heavy on my back, I never doubt whether or not I can do it.  In my mind anything under 660 these days I feel I can do any day of the week.  Note: my 645 single was a little slow and my technique...I took the lift for granted and got sloppy on the way up.
Back Squat CAT: 465 x 5 x 4 sets    *** During those sessions as the sets progress the bar tends to move faster and faster..... On the 4th set, 4th rep...at the bottom of the hole my left hamstring went a little noodle-y on my and hurt like crazy.  Stop workout.  Not good, but not a terrible injury, a week or two I think.


Friday, March 30th, 2012
same as M and W.
Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with Cuban Cleans 15's x 25
ALL X 4 rounds


Saturday, March 31st, 2012
My shoulder/bicep is in pain, and I have to nurse my hamstring.
Deadlifts off floor: 425 x 10 x 3 sets ** very controlled to avoid straining hamstring.
w GHD Sit up (strict slow curling): x 15 x 3 sets

Inverted Ring Rows x 35
with Ring Pull Aparts x 25
with Facepulls x 25
with Cuban Cleans 15's x 25
ALL X 4 rounds


Not very exciting for people to follow.  I do not plan on competing until September a RAW 504 Clash For Cash in NOLA... (maybe SPF RAW in Aug the earliest, but I do not care to wear knee wraps).
In the meantime, I am just training by myself ( and sometimes with Willbo or Kade) in the Dynamo dungeon and putting my time in, maintaining/rebuilding the foundation.