December 29, 2005 - Next Meet

[Boris]

Starting up a new log for the new year. I'll keep this log through the next meet (probably late March, early April)

Thursday, December 29, 2005 - BP
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 5, 240 x 3, 225 x 3 x 2sets
Bent Over DB Laterals: 10lbs x 10 x 4sets
Pull-Downs: 140lbs x 10, 160 x 10, 180 x 10, 200 x 10

[Boris]

Friday, December 30, 2005 - Aux.
One Arm Press (53lb KB): x10 x 3sets
Windmills (53lb KB): x10 x 3sets

[Boris]

Sunday, January 1, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 3sets*
Ab Pulldowns: 100lbs x 10 x 3sets
Hyperextensions: x10 x 3sets
Green Band Leg Curls: x10 x 3sets

*= w. belt

My squat form has changed since my hamstring/hip injury - my knees tend to track more in front of my toes and I use a narrower stance. Right now, I'm trying to return to a wider, sitting back, PL-style squat.

Everything felt crummy today - probably being out late last night didn't help things much.

[Boris]

Wednesday, January 4 - Aux.
2-Hand KB Swing (72lb): x10 x 2sets
1-Hand KB Swing (72lb): x10 x 2sets
Military Press: bar x 10 x 2sets, 135 x 5, 145 x 5, 150 x 3 x 2sets

Did this session from 10:30-10:45pm last night. It was all I had time for.

[Boris]

Thursday, January 5 - Aux.
Pull-Ups: x6 x 6

[Boris]

Friday, January 6, 2006
GM: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 4 x 3sets

Saturday, January 7, 2006
Windmills (53lb KB): x10 x 4sets

Tuesday, January 10, 2006 - SQ
Low Box SQ (10"): bar x 6, 135 x 6, 225 x 3 x 2sets, 315 x 3 x 2sets*
Hang Power Snatch: bar x 3, 95 x 3 x 2sets, 135 x 3
Hyperextensions: x10 x 3sets

[Boris]

Wednesday, January 11, 2006
Windmills (53lb KB): x10 x 6sets

Friday, January 13, 2006
Military Press: bar x 10, bar x 6, 135 x 3, 155 x 3, 165 x 1, 165 x 2, 145 x 6 x 2sets
Pull-Ups: x10, x8, x8

Saturday, January 14 - SQ
SQ: bar x 6 x 2sets, 135 x 4, 225 x 3, 315 x 2*, 365 x 2**, 405 x 2**
GM: 135lbs x 6 x 3sets

*=w. belt
**=w. belt and knee wraps

Johnny and "Mr. Smith" came over to lift today. It was nice to have them around. Johnny wore himself out pressing, so I took advantage of that and challenged him to do a windmill w. the 72lb kettlebell. He'll get it next time

Hips and my bad hamstring are pretty sore today, but I'm pretty happy w. the double w. 405 - it's the heaviest I've gone in quite a while.

[Boris]

Sunday, January 15, 2006
Windmills (53lb KB): x10 x 5sets

My bad hammy was pretty bad - iced.

Monday, January 16, 2006
One Arm KB Press (53lbs): x10 x 8sets

Wednesday, January 18 - SQ
Power Snatch: bar x 6, 75lbs x 3, 115 x 3, 135 x 3 x 3sets, 135 x 1
Front SQ: 135 x 5, 225 x 3 x 2sets, 250lbs x 2
One Arm KB Swing (72lbs): x10 x 2sets

Friday, January 20 - BP
BP: 135 x 10 x 2sets, 225 x 3, 240 x 2, 250 x 1
3 Board Press: 250 x 5
2 Board Press: 250 x 3 x 2sets

[Boris]

Monday, January 23, 2006
Manta Ray SQ: bar x 6, 135 x 3, 225 x 3, 315 x 2
SQ: 315 x 2, 385 x 1*
Windmills (72lb KB): x10 x 3sets
Hyperextensions: x10 x 3sets
Ab Pulldowns: 80lbs x 10 x 2sets, 100lbs x 10 x 2sets

*= w. belt
Squats felt unbelievably heavy today. Windmills went well.

[Boris]

Friday, January 27, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 3sets, 225 x 3
3-Board Press: 245 x 3, 275 x 3 x 3sets
BP: 225 x 3

Right shoulder was feeling it today. I'm in the middle of a move and I hate life right now. Probably won't be much for training until we're done...

[B O R I S]

Sunday, January 29, 2006
Windmills (53lb KB): x10 x 6sets

Yesterday, Johnny and "Mr. Smith" came over to help me move - THANK YOU! We got all the big stuff done. On Sunday and Monday, it was cleaning the old place. Left me totally exhausted. I'll try to get to the gym tonight (Tuesday)....

[Boris]

Thursday, February 2, 2006 - SQ
SQ: bar x 6, 135 x 3, 225 x 3, 315 x 1, 315 x 2, 315 x 3 x 2sets
GM: 135 x 6, 225 x 3 x 2sets
Windmills (w. 72lb KB): x10, x10
Ab Pulldowns: 80lbs x 10, 100lbs x 10 x 2sets

Still living out of boxes. Left hip and hamstring were really bothering me. I think I got the GMs and windmills on video and I'll try to upload them tomorrow

[Boris]

Friday, February 3, 2006
Push-Ups: x20, x10*, x10*, x20, x20, x20*

*=w. 35lb "KB" on my back

Saturday, February 4, 2006
BP: bar x 10-20 x 3sets, 135 x 6 x 2sets, 225 x 5, 225 x 4
BP (w. chains): 205 x 2 x 2sets
Bent-Over Laterals + Bent-Over Front Raise: 10lbs x 10+10 x 4sets

[Boris]

Monday, February 6, 2006
Pull-Ups/Chin-Ups: x8 x 4sets, x6 x 3sets

Johnny and I have tentatively planned to go to a NASA meet on March 25 - so, unless something better turns up in the next couple of weeks, I'm starting prep for that.

Here's a tentative training schedule - I'll try to make it as simple as possible so it will be easier to stick with.

Basic training schedule is three training sessions/week w. one or two extra workouts consisting of shoulder or core work w. kettlebells. I will alternate between 2 squat - 1 bench/week and 2 bench - 1 squat training session/week. On weeks where I am training an exercise 2x/week, I will have one session heavy and one session w. chains. On weeks w. only one session for the exercise, I will train w. high reps (6+) for higher volume.

I would like to do as much board press and shirt work as possible, because I still haven't been able to touch anything w. my RageX. BUT, I rarely get to work w. Johnny, so shirt work, etc. will be whenever I have a chance.

Week 7 (2/5-2/11): SQ (heavy), BP (high rep), SQ (chains)
Week 6 (2/12-2/18): BP (heavy), SQ (high rep), BP (chains)
Week 5 (2/19-2/25): SQ (heavy), BP (high rep), SQ (chains)
Week 4 (2/26-3/4): BP (heavy), SQ (high rep), BP (chains)
Week 3 (3/5-3/11): SQ (heavy w. equipment), BP (chains), SQ (chains)
Week 2 (3/12-3/18): BP (heavy), SQ (high rep), BP (chains)
MEET WEEK (3/19-3/25): REST

[Johnny Mnemonic]

We should plan on a Bench shirt session this Saturday.