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Post by Boris on Aug 9, 2006 21:51:34 GMT -5
Wednesday, August 9, 2006 - BP Aux. Bent Over Laterals: 10lbs x 15, 15lbs x 12, 20lbs x 10 Military Press (superset w. Chins): bar x 10 x 2sets, 135lbs x 3 x 10sets Chins: x6 x 9sets
Shoulder really bothered me on the first few sets of military press - a weaker (or smarter) man would have stopped, but NOT ME!...by the sixth or seventh set, I couldn't feel a thing! Hopefully, I won't be wearing a sling tomorrow...
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Post by Boris on Aug 10, 2006 23:58:20 GMT -5
Thursday, August 10, 2006 - SQ SQ: bar x 6, 135 x 6, 225 x 4, 315 x 3 x 2sets*, 405 x 2**, 405 x 3**
*=w. belt **=w. belt and wraps
Johnny, Mr. Smith 1, and Mr. Smith 2 came over for a short, early-evening training session. It was nice to have the company, because I'm sure, after spending the afternoon with the little one at the fair, I probably wouldn't have even gone in if they hadn't come.
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Post by Boris on Aug 15, 2006 9:21:34 GMT -5
Monday, August 14, 2006 SQ: bar x 5, 135 x 5, 225 x 5, 315 x 5*, 405 x 3**, 370 x 3*, 315 x 6*
*=w. belt **=w. belt & wraps
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Post by Boris on Aug 15, 2006 22:55:22 GMT -5
Tuesday, August 15, 2006 Windmills: 53lbs KB x 10 x 6sets
Weren't too bad even though I'm a little out of practice.
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Post by Boris on Aug 19, 2006 0:10:30 GMT -5
Thursday, August 17, 2006"Halos" w. 25lbs plate Here's that "Halo" demonstration vid clip: www.youtube.com/watch?v=2zrpWY7cC4o&search=KettlebellFriday, August 18, 2006GPP=shoveling and hauling at least a ton of gravel and dirt to help build a church/preschool playground. Halos (25lbs plate) One Arm KB Press (w. 53lb KB): x5 x 10sets Halos (25lbs plate) I haven't had the best training week because of work and a "contact dermatitis" that I must've gotten from detergent or something. I'm on the mend now though and hopefully I'll be able to work out a decent training schedule.
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Post by Boris on Aug 21, 2006 16:02:08 GMT -5
Sunday, August 20, 2006 SQ: bar x 6, 135 x 6, 225 x 6, 315 x 6 BP: bar x 20 x 2sets, 135 x 10 x 2sets, 225 x 4, 225 x 5 DL: 135 x 6, 225 x 6, 315 x 6
Later... GHR: x12, 25lbs x 6, 25lbs x 6
Johnny was in town and came over w. Mr. Smith for a workout. Nothing notable, but everything felt pretty solid. Mr. Smith did a pinch grip of two thick 25lb plates (smooth side out, of course)... Johnny and I were both impressed by his Asian awesomeness and pissed that we couldn't duplicate the feat... I spent some time trying to convert Johnny to my gear-whoring ways and Mr. Smith into the PL brotherhood...
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Post by Johnny Mnemonic on Aug 21, 2006 18:06:37 GMT -5
Check your york email. I sent you the NSCA link.
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Post by Boris on Aug 22, 2006 22:59:21 GMT -5
Thanks Johnny. I haven't had a chance to check it yet, but I will!
Monday, August 21, 2006 Halos w. 25lbs Saxon Side Bends: 25lbs x 10 x 3sets Halos w. 25lbs
Tuesday, August 22, 2006 One Arm KB Press (53lbs): x10 x 5sets SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 405 x 3**, 350 x 5* BP: bar x 20, 135 x 10, 225 x 5 *=w. belt **=w. belt & wraps
I planned to do more bench, but it's late and I'm going to bed.
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Post by Boris on Aug 27, 2006 8:14:31 GMT -5
Wednesday, August 23, 2006 Chins: x6, x6 Bent Over BB Rows: bar x 10, 135 x 10 x 2sets, 185 x 10 x 2sets Ab Pulldowns: 90lbs x 10, 100lbs x 10, 110lbs x 10, 120 x 8
Thursday, August 24 - BP BP: bar x 20 x 2sets, 135 x 10 x 2sets, 185 x 10, 185 x 10, 185 x 8, 185 x 8, 185 x 7, 185 x 7
Just trying to get some good volume in. I was pretty disgusted with how weak I was, but happy with the effort.
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Post by Boris on Aug 27, 2006 15:31:49 GMT -5
Sunday, August 27 - BP BP: bar x 20 x 3sets*, 135 x 10 x 3sets*, 205 x 8, 205 x 8, 205 x 7
*=w. 4" diameter PVC under back
I've never had an arch and it's been a long time since I've even tried to improve it, so I decided to get back into it today. It wore me out! It's amazing how much more you can get your lats into the movement w. a good arch (at least that's how I feel). I couldn't keep my butt on the bench completely w. the PVC under me, but I'm pretty confident that I'll be able to after a few weeks if I'm diligent about it.
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Post by Boris on Aug 30, 2006 20:58:36 GMT -5
Monday, August 29, 2006 Two-Handed KB Swing: 53lbs x 20 One-Handed KB Swing: 53lbs x 20, 70lbs x 20 Two-Handed KB Swing: 70lbs x 20 GHR: x10, x10, 25lbs x 6
Tuesday, August 30, 2006 - BP BP: bar x 20 x 2sets, 135 x 10 x 2sets, 225 x 4 x 2sets, 225 x 3 x 4sets Reverse Grip BP: 135 x 6 x 3sets Bent-Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10
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Post by Boris on Sept 1, 2006 16:07:39 GMT -5
Wednesday, August 31, 2006 Windmills (w. KB): 70lbs x 10 x 4sets
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Post by Boris on Sept 3, 2006 1:07:11 GMT -5
Saturday, September 2, 2006 - SQSQ: bar x 6, 135 x 4, 225 x 3, 315 x 1*, 405 x 1**, 495 x miss***, 405 x 3**** www.youtube.com/watch?v=DgusJNxdXK0DL (first two sets w. snatch grip): 225 x 4, 315 x 3, 315 x 4 *=w. belt **=belt, suit bottoms ***=belt, suit, wraps ****=belt and wraps Not the best day... I was pretty upset about not getting the 495 and probably should have had another go at it, but decided to just do a triple w. 405 which was fine. I videotaped it and noticed that I'm drifting a little to the right (away from the left which had the hamstring issue). I guess I still have some work to do with that in addition to just getting stronger...
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Post by Boris on Sept 3, 2006 17:50:02 GMT -5
Sunday, September 3, 2006 - BP BP: bar x 20 x 3sets*, 135 x 10 x 3sets*, 225 x 3 x 2sets, 210 x 5 x 2sets
*=w. 4" diameter PVC
Later: 53lb KB circles around waist, figure 8s around legs, swings, and swings w. flips
The KB work was at a park while my son played in the playground - the flips were tough and although I could roughly catch the KB with both hands, I only caught it once one-handed. Fun stuff.
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Post by Boris on Sept 7, 2006 15:45:16 GMT -5
A NEW PLAN - Modified Smolov Squat Cycle Week One Workout #1: 70% x 9reps x 4sets Workout #2: 75% x 7reps x 5sets
Week Two Workout #1: 80% x 5reps x 7sets Workout #2: 85% x 3 x 10sets
Week Three Workout #1: 70%+20lbs x 9reps x 4sets Workout #2: 75%+20lbs x 7reps x 5sets
Week Four Workout #1: 80%+20lbs x 5reps x 7sets Workout #2: 85%+20lbs x 3reps x 10sets
Week Five Workout #1: 70%+30lbs x 9reps x 4sets Workout #2: 75%+30lbs x 7reps x 5sets
Week Six Workout #1: 80%+30lbs x 5reps x 7sets Workout #2: 85%+30lbs x 3reps x 10sets
Whew!... I get tired just looking at it! I don't think I'll end up doing the whole cycle because I'll need a little time before the meet at the end of October to make sure I can still do a heavy suited squat. My plan is to do the first 4 weeks and then some meet prep.
Monday, September 4, 2006 - SQ SQ: bar x 6, 135 x 5, 225 x 3, 295 x 9 x 4sets*
*=w. belt Wow, that was pretty tough. Plus, I have a hard time counting past 5 or 6 in the weight room...
Tuesday, September 5, 2006 - BP Military Press (alt. w. chins): bar x 10 x 2sets, 135 x 6 x 4sets Chins: x6 x 4sets
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