[h7jb7sg1e]

Wednesday, 12/19/2007
*Weighted Stairs BW + 100 lb weight vest, 12 flights down and up
ATG Back Squat
10x-135, 10x-185, 5x-225, 3x-275, 1x-315, 0x-335 (no power cage so let it drop from the back)
Front Squat *working on grip, lord of the dance grip works well for me, that is folding arms under and over the bar
8x-135, 8x-135, 8x -135
Good Mornings (bent knees and thrusts hip back for
greater range, must continue working on form for this one)
8x - 95, 8x -95, 8x -95
Inverted Leg Press
610 - 3x
should've done more sets but ended early in anticipation of DOMs

since I am ahead of schedule for this week

I'll do push day this friday, maybe do a combined push-pull if I have the energy for it.

Next week I will pace my self at 3x/week strength training, I don't want to burn out

[h7jb7sg1e]

Thursday/Friday/Sunday Rest

12 - 24 test 1-RM for Bench Press
12 - 31 test 1-RM for Deadlift
*also technique work for olympic lifts, hypers, incline sit-ups, leg raise, pull-ups & dips

[h7jb7sg1e]

Saturday, 12/22/07
Weighted Pull-up BW+45 3x/3x/3x
Weighted Dip BW+90 3x/3x/3x (+135 - 0x)
Close-Grip Flat Bench Press 135 - 3x / 185 - 3x / 205 - 3x
EZ Preacher Curl +70 - 3x / +70 - 3x / +80 - 3x
Push Press 155 3x/3x/3x
Incline Sit-up BW 3 x 12 reps

[h7jb7sg1e]

Monday, 12/24/07
Snatch
135 - 1x/1x/1x
Clean & Jerk
185 - 1x/1x/1x
Incline Close-Grip Press
135 - 8x, 185 - 8x/8x/8x
Seated DB Curls
55e. - 3x/3x/3x
Swiss Sit-ups
BW - 15/15/15


Wednesday, 12/26/07
Reverse EZ - Preacher Curl
+20 lbs - 8x/8x
EZ Preacehr Curl
+90 lbs - 6x/5x/3x
Skull Krushers
+20 lbs - 8x, +50 lbs - 8x, +70 lbs - 8x/8x
Bench Press (wide-grip)
135 - 8x, 185-8x, 205-8x 225-5x
Clean & Press
135 - 5x/5x/5x
Pull-ups
BW - 10x
Swiss Sit-ups
BW - 15x
Incline Sit-ups
BW - 15x, BW + 25 - 15x, BW + 45

gonna take a guess and say I can get 245 for 1-RM on bench still

Friday will be
warmup
1-RM Deadlift
3 x 8 Weighed Incline Sit-ups
8 x 3 BB Clean & Press
3 x 8 DB Decline Press
3 x 8 DB Incline Press

will post new yorks workout routine on Monday with 1st workout (12-31-07)

[h7jb7sg1e]

Friday workout skipped
***
New Routine
4 - week cycle
Week 1 Week 2 Week 3 Week 4 Monday
95% *1-RM 85% 90% 3 x 1 Snatch
95% *1-RM 85% 90% 3 x 1 Clean & Jerk
*1-RM 85% 90% 95% 3 x 3 Deadlift
90% 95% *1RM 85% 3 x 3 Weighted Sit-up
Week 1 Week 2 Week 3 Week 4 Wednesday
95% 80% 85% 90% 3 x 1 Snatch
95% 80% 85% 90% 3 x 1 Clean & Jerk
85% 90% 95% *1-RM 3 x 3 Weighted Dips
85% 90% 95% *1-RM 3 x 3 Weighted Pull-ups
Week 1 Week 2 Week 3 Week 4 Friday
95% 80% 85% 90% 3 x 1 Snatch
95% 80% 85% 90% 3 x 1 Clean & Jerk
*1-RM 85% 90% 95% 3 x 3 ATG Squat
90% 95% *1-RM 85% 3 x 3 Bench Press

*able to do 1-RM as part of training program without affecting the day's

exercises. gain strength without size. improve power & technique. 3 rep

range will be easy for 85% & 90% of 1-RM, very challenging for 95% of 1-RM.

making the trek to Asser Levy Recreation Center on Fridays to use their

power cage for Bench Press and Squat.


Running: (before and after strength training)
Mon-Thu 2 mile x 2 (4 miles each day)
Friday 4 mile x 2 (8 miles)

Active Recovery
Tue & THu swimming
Mon/Wed/Fri weighted stairs

[h7jb7sg1e]

Monday, 12/31/07
15 flights BW + 100 lb vest + 10 lb hip bag
2 mile walk
Snatch 1x - 135, 1x - 140 1x - 145
C&J 1x - 185, 1x -190, 1x - 195
Deadlift - 1x - 405, 1x - 425, ***1x - 455 (+10 lb PR) (chalk only, alternate grip, conventional)
Incline Sit-up 5x - 90, 5x- 110, 5x - 130
Cooldown & Stretch
2 mile walk

I am going to break into running with the hiip bag slowly.

[h7jb7sg1e]

Wendnesday, 1/2/08
16 flights BW +100 lb vest + 10 lb hip bag
1.5 mile walk
Snatch (repeat Friday)
1x - 135, 1x - 140, 1x - 145
C&J (repeat Friday)
1x - 185, 1x - 190, 1x - 195
Weighted Dip (add 20 lb next week)
BW + 90 3x/3x/3x
Weighted Pull-up (add 5 lb next week)
BW + 45 3x/3x/3x
Cooldown & Stretch (best thing ever)
1.5 mile walk

Grip Work
ProHands Extra Heavy Tension (11 lbs/finger)
Finger Play
3 sets - 5 reps - 1 second hold
Finger Tip Pinch
3 sets - 3 reps - 3 second hold
Flat Fist
3 sets - 5 reps - 5 second hold
Hook Grasp
3 sets - 5 reps - 5 second hold
IGDA (3 & 7 = 120 lb, grip highest from pivot)
3 sets - 8 reps - 1 second hold


so looks like I'll be sticking too the stairs and weight training portion of my routine. (so 6 mini-workouts/week) I'll add 1 mini-workout/4 week cycle, so by the middle of the year I'll have (July/August)
3x/week strength training
6x/week weighted stairs
2x/week swimming
6x/week running

I am progressively cycling the weights so I should do the same with the volume, doing 17 mini-workouts (less than 45 minutes) / week of the bat would be suicide, and need to a quick burnout. so in the interest of not repeating the mistakes I'll avoid doing it all at once. In fact I might decide that fewer workouts are better for me.

[h7jb7sg1e]

Friday, 1/4/08

*no cardio warm up
*skipped olympic lifts today, supposed to test snatch 1-RM on Monday & C&J Wed or Fri
Squat-2-5 minutes between sets & dynamic stretching
ATG 135-10x
ATG 185-10x
ATG 225-8x
ATG 275-5x
ATG 295-5x
ATG 315-5x 5 rep PR
ATG 335-1x *tie old PR
ATG 355-1x +20 lb PR, NEW 1-RM
365-0x
Bench Press
135-10x
185-8x + 5 double clap push-ups
205-5x + 5 double clap push-ups
225-3x + 5 double clap push-ups
225-3x + 4 single clap push-ups
225-2x ugh
Attempt at a complex
Clean & Press + BW Pull-ups + BW Push-ups
135-5x/BW-5x/BW-10x
135-3x/BW-5x/BW-10x
...down and out
5 minute cooldown on treadmill, surprisingly my pulse was 120 in less than 3 minutes after the complex
---
AM 16 flights BW +100 lb vest + 10 lb hip bag
---
add grip work later
---

Starting off the New Year Strong
+10 PR on Deadlift on mon (technically 12-31-07) but counting it as '08
+20 PR on Squat, and 5 repped a weight that I could only get a single with a week or two ago.
Training in a power cage makes a huge difference. Its like studying at a library. Your focus is so much better. Plus you can dodge needless injuries from benching/squatting without a spotter/cage etc.

[h7jb7sg1e]

routine update see first post on page one for complete details

[DEVILsSON]

where are you in the process of SCPD? When did u apply? How are you doing in FDNY? Which one do you want to do more?