[mschatz]

Originally Posted by niagareven

Overhead squats with 2" axle
bar x 5
70 x 5
90 x 5
110 x 5
130 x 5
150 x 5
170 x 3...PR
180 x 3...PR
190 x 3...PR

weak little pussy, eh?

[niagareven]

Heh, need to get stronger!



Sat 9/22

Weighed in at a fat 189 when I woke up this morning.

At home--
decent amount of foam roller, band traction, band stretching
Ate a sandwich and went to the gym

There was no one behind the friggen counter today for some reason, so I couldn't get the strap for the reverse hyper. So I just did 3 sets of 12 with no weight added.

DEADLIFTS!!!!!!!!!
135 x 5
225 x 3
315 x 3 double overhand
365 x 1 tried pulling double overhand, but it wasn't happening today, so switch to a mix grip
405 x 1
455 x 1 added belt
500 x 1 PR! Finally
-First time deadlifting in 4-5 months, since I hurt myself. Felt good to deadlift again finally and to even pull a PR after the layoff.
Video--I know it wasn't pretty, but I don't care http://www.youtube.com/watch?v=l6QCNOGQLz8#GU5U2spHI_4
I think I had more in me, but I wasn't gonna push it too hard. I was feeling an extreme pulling in my neck where I hurt it last saturday.

Was going to do yoke at this point, but it was raining pretty hard. Oh well, lugged the yoke all the way to the gym for nothing.

Stones to 48"
220, 260, missed the 300 near the lip because I couldn't hold onto it. Tried this I think 3 times, missed the 300 at the same spot all 3 times.
260 x lapped once, then 4 squats, then load on the 5th squat up. I think these will help a lot.
300 x 1 to 44" Lapped a second one, but didn't get it off my lap too much.

Still pouring so I didn't do tire, and called it there. I would have liked to do some reverse hypers at least at the end like I have been, but oh well.

Gotta get my training and diet in order now and really work on my conditioning (big time, I am way too out of shape) for nationals. Guys are posting videos of the kettlebell (granted from the 200 class) and are hitting 20 reps in almost a minute. I only hit 10 when I tried, and I was extremely out of breath. Need to change that.

[Feature boy]

Damn fine deadlifting there, you little bastard.

[enright3060]

great PR

[niagareven]

Thanks


Sunday 9/23

Foam roller

Bike for 20 minutes

Lots of band work, traction, and stretching.

Pressups
3-4 sets of 10. some straight, some with hips shifted

Was going to do a bunch of rope jumping at this point, but I couldn't find my damn jump rope.

I am gonna bump it up to 4 days a week training when I can. Monday is heavy upper press day and some upper back, wednesday will be squat day with some heavy rows, thursdays (most weeks anyway) will be DE or RE upper day (I will do the kettlebell on this day most of the time.) and some extra tri work/light upper back. Saturday will be event day as usual, and when I can't get the workout in on thursday, I will also do the kettlebell on this day. I am going to do sled dragging at the end of my squat day, and light tire at the end of my event day (unless I do events at my house, then I'll do sled again) for conditioning. On my off days I will do band work, foam roller, bike, and possibly stuff like jump rope and burpees. I will rest completely when I feel the need for it (at least once a week.) Hopefully this will get me in good shape for nationals.

[niagareven]

Monday 9/24

Didn't get much sleep last night. Pushed my workout back a few hours to get another meal in me, then ended up falling asleep like 30 minutes before working out so I worked out about an hour later than I wanted.

I felt like crap, but then started using the foam roller and started to feel good.
Band traction and stretching.
Y-band stretches
Neck rotations with 2 monster minis

12" log
90 x 5 clean and press each rep
120 x 5 clean and press each rep
140 x 3
160 x 3
180 x 1
200 x 4...PR!
-Every single rep in every set felt off. My form felt like crap, and everything felt super heavy, including the PR set. So I am happy that I hit a PR despite them feeling like crap.

Close grip bench
135 x 5
185 x 5
205 x 3
205 x 3
205 x 5

Pull ups
1 set of 8
1 set of 6
2 sets of 10 with mini band assist
I am so bad at pull ups

Overhead rotations with 8lbs sledge.

super set--mini band piston press downs / monster mini band curls / monster mini face pulls
50 per arm, 30 per arm, 20

monster mini face pulls
2 more sets of 20

My friggen barbell is bent already. I need to get a good one, arg.

[Cap'n]

So..I'm not seeing as sled pulling.

[niagareven]

Haha, I basically had the last 2 weeks off because of competing, and I worked out a new split for the next 6 weeks which is mixing up my conditioning. Still gonna drag/push the sled a couple times a week though!

[niagareven]

Tuesday 9/25

Foam roller
Band stretching, traction
Neck rotations

Started to do tabata burpees, but my fat out of shape ass couldn't even finish. Guess I have a goal to work at.

Bike for 15 minutes

[niagareven]

Wed 9/26

Foam roller
band stretching, traction

close stance 12" Box squats (stacked eight 45's on top of eachother for my box)
135 x 5....OUCH wow it hurts my neck/collar to hold the bar on my back
Screw it, keep going
185 x 5, ouch
225 x 5, still hurts
245 x 3, hurts but not as bad
265 x 3, same
285 x 3, repositioned my elbows further back, Still hurt, but not as much
305 x 2, felt like crap.
225 x 3
-I hate back squatting, it's so uncomfortable for me, even without a hurt neck.

Close stance squats without box
225 x 20
-Was only gonna do a few to see how they felt, and I felt good on the first few so I just kept going till 20. They were all super easy but my conditioning SUCKS.

Pendlay rows
135 x 5
185 x 5
225 x 3
-Pretty shot at this point, 225 felt really heavy and I wasnt strict at all

Attempted to no set close my #2 coc gripper again, and was about a hair away on both hands.

Foam roller on my ass because it's already soar


-Called it there. Was gonna do sled today as well, but that was before I knew I was gonna do the 20 repper. I filmed the 305 set and the 20 repper set but I'm lazy and don't feel like uploading it. Maybe later.

-Can't complain I guess, first time back squatting in a while and first time box squatting in even longer.