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Post by Boris on Dec 30, 2005 1:11:06 GMT -5
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
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Post by Boris on Dec 31, 2005 18:24:53 GMT -5
Friday, December 30, 2005 - Aux. One Arm Press (53lb KB): x10 x 3sets Windmills (53lb KB): x10 x 3sets
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Post by Boris on Jan 2, 2006 0:59:15 GMT -5
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.
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Post by Boris on Jan 5, 2006 12:08:23 GMT -5
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.
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Post by Boris on Jan 5, 2006 21:24:26 GMT -5
Thursday, January 5 - Aux. Pull-Ups: x6 x 6
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Post by Boris on Jan 11, 2006 0:36:51 GMT -5
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
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Post by Boris on Jan 15, 2006 16:05:07 GMT -5
Wednesday, January 11, 2006Windmills (53lb KB): x10 x 6sets Friday, January 13, 2006Military 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 - SQSQ: 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.
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Post by Boris on Jan 20, 2006 22:47:23 GMT -5
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
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Post by Boris on Jan 25, 2006 13:17:55 GMT -5
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.
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Post by Boris on Jan 27, 2006 17:30:12 GMT -5
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...
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Post by B O R I S on Jan 31, 2006 16:27:20 GMT -5
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)....
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Post by Boris on Feb 3, 2006 1:36:03 GMT -5
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
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Post by Boris on Feb 5, 2006 0:29:06 GMT -5
Friday, February 3, 2006Push-Ups: x20, x10*, x10*, x20, x20, x20* *=w. 35lb "KB" on my back Saturday, February 4, 2006BP: 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
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Post by Boris on Feb 6, 2006 23:35:03 GMT -5
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
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Post by Johnny Mnemonic on Feb 7, 2006 21:42:43 GMT -5
We should plan on a Bench shirt session this Saturday.
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