[niagareven]

Thursday 10/25

Not much of a warm up because I didn't have much time to train before class.

Complex with empty 12" log (what i have been doing)

12" log
115 x 5
145 x 3
165 x 2
185 x 2
205 x 2
-Today is supposed to be my speed/technique overhead day. Then I felt good so I kept going. I decided to stop at 205 becuase I felt like hitting the axle isntead.

2" axle press from the rack
200 x 1
200 x 3
220 x 3
220 x 2, missed 3rd
200 x 5, missed 6th
240 x 0. It was locked out and I lost my damn balance before it would have been counted. Pushed forward too much instead of up. Dammit
240 x 0, same thing. What the hell.
-My timing and technique was off on every single set. I guess I should alternate axle/log on my speed/technique day. and for now on STICK WITH WHAT I PLAN ON DOING.

Seated dumbbell power cleans / chin ups
25s x 15 / 5
25s x 12 / 5
25s x 12 / 5

Fat man pull ups
2 sets of 8

My elbows are killing me.

[niagareven]

Sat 10/27

Lots of foam roller and a decent amount of band stretching and traction. I was very stiff this morning.

Front squats
bar x 5
135 x 5
185 x 5
225 x 3
245 x 3
265 x 3
285 x 1
295 x 1
-Nothing hard, didn't want to push it today though.

Zercher deadlifts
with 2" axle:
200 x 1
250 x miss, I could not get into position whatsoever. I kept starting the lift with it not even close to being in the crooks of my arms, so it would just roll out half way up.
Switched to a regular barbell
275 x 1, easy, but still not getting into a good position
305 x miss--same thing that was happening with the axle. If I could get into proper position I'd be able to do a decent amount more weight than this.
-First, and probably last time I ever do this stupid lift.

Turkish get ups
185 sandbag x 1 putting it on my right shoulder
185 sandbag x 1 putting it on my left shoulder
-went to start a 3rd single, but was too close to my stack of 45's and cracked my head on them when I laid back. Laughter ensued here between me and dunk for a while.
185 sandbag x 2

kettlebell swings
80 x 12 with 2 arms
80 x 12 right arm
80 x 12 left arm

Ab wheel
2 sets of 10 from knees

Windmills
25lbs dumbbell x 5 each side
40lbs dumbbell x 5 each side

Pullups
bw x 8

-The spot right above both elbows are still bothering me. I dunno what I did, but I probably won't go heavy on pressing on monday, depending on how they feel.
-I also have had TERRIBLE shin splints (or stress fractures?) ever since I did those plyo's on wednesday. They hurt in general, don't even need to be walking. I have been doing foam roller and using a tennis ball on my lower legs a lot since wednesday and it's been helping as the pain hasn't been too bad today.

[Feature boy]

Originally Posted by niagareven

I was very stiff this morning.

That's actually a very common problem among males.

[niagareven]

Sunday 10/28

foam roller, traction, stretching. Lots of ankle/hip mobility
Jogged 3/4 of a mile before I had to stop because my shins were burning too much. Surprisingly no pain whatsoever today.


Monday 10/29

a little foam roller and traction

pushups
2 sets of 15

pull ups
2 sets of 6

CG bench
95 x 5
135 x 5
added reverse monster minis
135 x 5
185 x 5
205 x 3
235 x 3
255 x 1
275 x 1...pretty easy
285 x 0...even though I failed, it still felt strong. I missed about 1 inch from lockout and just couldn't fight through it. I fought for a few seconds and then slowly lowered it to the pins. I'd rather fail this way than just hit a wall and basically drop the bar to the pins.
225 x 5
225 x 5

dumbbell rows
85 x 8 per side
115 x 8 per side
115 x 8 per side
85 x 20 per side

monster mini face pulls / fat man pull ups / mini piston pressdowns
15 / 8 / 40 per arm
15 / 8 / 40 per arm

Jump rope for about 5 minutes
-getting the hang of it again, only messed up a couple of times.


Wasn't gonna press heavy today, but my elbows felt fine. I dropped the skull crushers out because I feel that is what was making my elbows hurt.

[niagareven]

Tuesday 10/30

Foam roller, band traction, blah blah blah blah

15 burpees / jump rope 200-250 times
15 burpees / jump rope 200-250 times
15 burpees / jump rope 200-250 times
-1-2 minutes between sets

sledge hammer striking
200 strikes, switching sides every 50 swings (also resting around a minute between sides)


Weight was 188 right before I did this

[niagareven]

Wednesday 10/31

Foam roller, mobility work, band traction, band stretching, jump rope

Backward sled drag with 3 plates on sled x 80 feet, sprint (if you can call it sprinting) 160 feet
-did this for 4 sets

neck rotations with knotted monster mini

neck harness
forward
50 x 10
35 x 12

left side
35 x 12
35 x 12

right side
35 x 12
35 x 12

coc grippers
#1 x few reps with each hand
#2 - forced close + hold x 2 singles each hand

squeezer
10lbs x 12 for 2 sets with each hand

Random blockweight work

185lbs sandbag get-ups
right side x 1
left side x 1

a little ab work

a little more rope jumping

[niagareven]

Thursday 11/1

foam roller, mobility work, a little band traction, not much.
Empty 12" log complex (add weight or reps next week as it's very easy now)

12" log speed/technique work
115 x 5
145 x 2 for 8 sets (60 seconds rest)

2" axle overhead from racks
200 x 10 (missed the 8th rep because I stumbled and had to rack it for about 10 seconds before finishing the last 3)
180 x 10
160 x 10

seated dumbbell power cleans / kneeling rear delt cross overs with monster minis
25s x 12 / 10
25s x 12 / 10
25s x 12 / 10

suspended push ups (with pause) / monster mini face pulls
15 / 15
12 / 15

[niagareven]

Friday 11/2
Swam for 20-30 minutes (with lots of breaks), nothing too strenuous.
-wanted to go in the steam room for a bit but the thing wouldn't turn on for some reason



Saturday 11/3

I keep rolling over onto my stomach again lately and have been waking up with my back bothering me. Ugh

Did the normal warming up at home, got to the gym and once again no one was behind the counter so only did body weight reverse hypers.

Front squats
135 x 5
185 x 5
225 x 3
255 x 1
275 x 1
added loose belt
295 x 1
315 x 2...pretty easy PR
335 x 1...PR
-I think I have tried a belt on front squats one other time, but only had 275 on the bar then. I put the belt up higher than I usually do and it was MUCH more comfortable. I think if I put it in this position on deadlifts it'll work much better as well. The 335 was strong, chest didn't drop at all, and although it was a tough lift, it was much better than my 325 attempt from whenever it was.

Farmers
250 per hand x 50 feet
-tried this out to see if my neck was still messed up. I felt a pulling in the same spot, but it wasn't painful at all. Called it there just incase.

Stones to 44"
300 x 1
330 x JUST MISSED it at the lip of the platform. Dammit!
330 x 0, couldn't lap it
300 x 1 again and I was beat so didn't try a second
(I'm counting those 2 with 300 dunk)

45 degree hypers / 1 legged decline sit ups
25 x 15 / 8 per side
35 x 15 / 8 per side
45 x 15 / 8 per side
-my back was toast after this. It made the drive home pretty uncomfortable.


-Dunk smoked the 330 stone like it was a joke, easier than he's ever done the 300. He also did like 5 sets of 300 x 50 feet farmers and moves really fast with them now.


Got my beta-alanine in the mail today and took it for the first time. We'll see if it helps or not. I got that tingly feeling 2 times, but it only lasted about 2 seconds both times. If I wasn't expecting it I probably would have gotten freaked out.

[enright3060]

nice pr on the front squats

[Zerocrew1984]

http://asp.elitefts.com/qa/default.a...=60171&tid=116