Week A #2

Gear:
None / no belt

Olympic-Style Front Squats:
275 x 3

Power Clean:
220 x 3/3/3
240 x 1

Standing Overhead Press:
225 x 1
210 x 4/3/4/2
185 x 5

This felt pretty good, even though I didn't get everything in. I think I need to tweak a few things as far as program layout. Switch back to putting flat dumbbell presses on Wed., since this gives my shoulders a rest. Will see how I feel.

Accessory

Since yesterday got cut short, just some dormroom training

Band Pull-aparts: purple x 50 in front of face
50 behind neck

Band Pushdowns: purple x 50, 25, 25

My triceps, traps, and delts are pumped to teh max!

The Tale Of Eddie

Follow Eddie on his adventures from zero to hero.

LAST THREE DAYS

▼ 1. 4/7/09 - SHEIKO #7

Time: 2:30. Found out I was going heavy-ish like 10 minutes before the workout because I hadn't looked at this week. It was awesome.

• Squat 230x5 (50), 275x4x2 (60), 320x3x2 (70), 370x2x5 (80)

Belted last 2 sets. Pretty easy.

• Bench 150x5 (50), 180x4 (60), 210x3x2 (70), 240x2x6 (80)

Easy.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 255x3 (55), 300x3 (65), 345x3x4 (75)

Very tired by this point. Belted last two sets. Second heavy set was mildly difficult.

• Good mornings 185x5x5

▼ 2. 4/6/09 - Mon - CARDIO/FLEXIBILITY

• Cardio - bike ?? x 25 mins

• Flexibility - usual

▼ 3. 4/5/09 - Sun - CARDIO/FLEXIBILITY

• Cardio - bike ?? x 25 mins

• Flexibility - usual

John Bear Trappenhausen: Bear Trapper, Fourth Generation Trappenhausen Trapper

T-bar rows:
used the kilos plate, so my weights are all confused...

172 x 8
193? x 8
210? x 8
210? x 8
172 x 20?
150 x 31 (terence did 30)

Shrugs:
270 x 15
320 x 12 (forgot to chalk)
360 x 15
410 x 15

At this point the fire alarm goes off... (no comment) 20 minutes later we get back in.

Farmer Walks:
The pre-exhaustion on the upper back makes these brutal.

1 trip down, pause, back half way, pause, back
1 trip down, pause, all the way back

Incline Curls:
35 x 10
37.5 x 10
45 x 8
45 x 6
35 x 14

ME (kinda) Bench

Won't be able to lift tomorrow, so I did an abbreviated session tonight.

Incline (pinkies on rings): 135x5
155x5
165x5
185x3, 3 PR
205x1 PR

OH Pin Press (from about top of the head): 135x5
155x5
165x5, 5

BB Rows: 175x5x6

And fire alarm cut the rest of it short. The overhead pin presses were done seated, and felt pretty good overall. Not a lot of discomfort in my shoulders like regular bench lockouts. `

Twenty Four Star

Working out at 24-hr Fitness torrance, isn't quite your "4 Star"; and working out alone without the Wooden Boys is definitely not as fun. Not quite sure how to program my training (advice welcomed), so more or less copied Dave's last week workout:

Squats:
135 x 10 x 2
185 x 7
205 x 6
225 x 3
135 x 10
165 x 8
185 x 4
205 x 3
225 x2

Bench Squats (not quite your "Box Squats", since their benches are def higher):
135 x 5
185 x 5
225 x 5
255 x 5
275 x 4
275 x 5

Pause Squats (6 seconds)
Lunges
Leg Presses
Calve Raises
Leg Extensions
Situps

Squatting

Threw on the Titan Centurion with straps down and knee wraps.
Squats:
363 X 1
402 X 1
440 X 3 (PR; good speed)
Decided to leave some in the tank for next time when I put the straps up.

Low Box Squats w/Cambered Bar and Phil's Big Ass Chains:
185 X 2 (6 sets)

Hack Squat:
2 sets
Calves on Leg Press:
4 sets

Hamstring Curls
Kettlebell Pullthrus
Abs

Squats

4/6/09

Squats

I hit depth on almost all of these after Dave showed my hamstrings whose boss.

185 x 5 x 2

195 x 3 x 2

135 x 8

145 x 8

Froggers

2 sets with the green bands till failure

Legs (because it's not squats or deadlifts :'( )

Saw the doctor today; she thinks the pain is disc related, but is confident that it will go away soon and won't reoccur provided that I don't irritate it like I did before.

Belt Squats:
I did some what-can-i-still-do thinking and came up with belt squats as my alternate primary exercise (lunges being the other) until my lower back heals up.

90 x 10
Decided these were too easy and also awkward, so I banded them
quadded greens x 10, 12, 15, 15, 15, 15

Green bands were ~300 at the top? They easily picked up the 290 in plates anchoring them and even moved the 490 after I added more weight. It felt pretty good on my legs and no pain in the lower back. Incredibly awkward to get into position for though.

Cleans:
135 x 5
157 x 5, 4 sets

Felt ok but not great so I stayed light.

Banded Jumps:
greens x failure
blues x 40-50? (SO HARD)
greens x 109 + pause + 20

Not a bad workout.

Week A #1

Gear:
None / no belt

Shoulder-Stance Back Squat:
370 x 1
340 x 4/4/4/4
295 x 5 (mreg)

Medium-Grip Bench Press:
325 x 1
285 x 5/5/5
260 x 8

Stiff-Leg DLs w/ Quarter Plates:
335 x 7/5/5

Pretty good for feeling like utter ass all day. Also, my lower back endurance is kind of shitty right now thanks to squatting/pulling on Friday. Meh, it was fun.

Comp. #10 - Weird day

morning:
power cleans 90/4 102/2 x 3 - missed last one
I tried to snatch, but my traps were so messed up from Saturday I couldn't. That's also why I missed the last power clean.
Back squat 130/3 160 - 4,2

Came back at night and surprisingly, finished everything:
Jerk 102/3 x 3
Snatch 85/2 93/2 x 3
Snatch pull 102/2 x 6
Back squat 160 - 4,2

Accidentally did 1 fewer set of back squats than I was supposed to: it was supposed to be 4x4, not 3x4. Not a big deal I guess. I'm just happy I actually finished the workout.

ME Squat

Box Squat (w/light bands - no suit): 135x3
155x3
175x3
185x3
205x1
225x1 PR

Rack Pull: 315x5
335x5
355x5, 5

ABS (weighted situps & leg lifts)

The Good Mornings were getting stale and going nowhere, so I will see how the rack pulls feel. They are from just below the knee, and I feel like I am getting a lot of work in my hamstrings, glutes, and upper back. I will do the GM's for 4x8 on Friday and see if I can get them moving again.

Also, when I box squat now, I can really feel my hamstrings kicking in. Months of hard work are finally paying off.

Bench

4/5/09

Bench off 1 Foam Roller

195 x 1

205 x 1

225 x 1

235 x fail

235 x fail

I would've hit this on a good day easily.

Seated Military Press

Reverse grip

85 x 8 x 4

Abs and Pull Ups

DE Bench (Saturday)

Bench Press: 135x3x9
155x3
175x3
185x3
205x3

This was the first time 135 has felt this fast in a while. Moar weight!

Tate Press: 45x8, 5, 8, 8

Chest Supported Row: 2 plates + 10 x 10 x 4

Farmer's Walks: 100lbs x 2 trips x 2

My back/forearms/traps are incredibly sore from the Farmer's walks. I hadnt done any real grip training recently so these felt very painful, but in a good way. Plus, they are a lot more fun than shrugs.

LAST TWO WORKOUTS

▼ 1. 4/4/09 - Sat - SHEIKO #6

Time: 2:30. Weight: 209.

• Bench 150x6 (50), 180x5 (60), 210x4x2 (70), 225x3x2 (75), 240x2x2 (80), 

255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 195x5 (65), 165x7 (55)

• Dumbell bench 55x10x5

• Squat 230x5 (50), 275x4x2 (60), 320x3x2 (70), 345x3x5 (75)

• Dips BWx8x5

• Good mornings 185x5x5

▼ 2. 4/3/09 - Fri- CARDIO/FLEXIBILITY

• Cardio - bike ?? bpm x 25 mins

• Flexibility - gastroc, soleus, hamstrings, adductor on machine, seated groin, seated glute, 

hip flexors

I discovered that adductor on machine is fucking incredible stretch if you arch your back really hard.

close grips

Close Grip Bench:
275 X 3
255 X 6

Shoulders:
Seated Military Press
Lateral Raises
Plate Raises

Triceps:
Incline Skullcrushers
Seated Dumbbell Extensions
Cable Pressdowns

Biceps:
Barbell Curls
21s

Bench

Bench
145 x 8, 8, 6, 7
I used a medium grip on these and it felt pretty good compared to the usual wide grip. I might try using this grip next time we go heavy to see how it feels.

Standing overhead press
95 x 8, 6, 6

Chin ups
BW x 10, 10, 10, 10

Incline skull crushers
75 x 8, 8, 8, 8

Lateral raises
20s x 12, 12, 12

DME Bench

At the start of the workout my pecs were more sore than they've ever been. Not sure what exactly did that, but I suspect it was the extra volume after the heavy work. I didn't even do any pec isolation on wednesday, so the soreness surprised me.

Foam Roller Bench:
going for a max single w/ pause; foam roller is 2.5 boards?
315 x 1 (smoke show)
335 x 1
355 x 1
365 x 1

All of them felt easy. I should have tried 375+.

Band-lighened Bench:
speed work w/ quadded minis. Paused on the chest for these too.

205 x 4
225 x 4, 3 sets

Never felt so light, which was awesome.

Military Press:
135 x 1, 9
I thought my pecs were tired, but the first rep was like fire on my shoulders. I could barely do it but then I warmed up more and finished the set.
145 x 10
165 x 6
145 x 10

These also felt much easier than in the past, despite my soreness.

Finished with a super set of leg raises and close grip pull ups (~100 total?)

Comp. # 11 - Good news and bad news

The good news: I cleaned 131 at least 5 times, and I cleaned 133.5 about another 5 times.

The bad news: I missed all of the jerks at those weights. They were close, but not good enough. I still honestly don't know what more I can do about my jerk other than work extra jerks and supports after every workout... Everything is getting stronger except my jerk.

Jerks 100/1 110/1 x 2 113/1 x 3 118/1 - 1, miss
Was supposed to do clean pulls, not jerks, but I figured I'd taken care of that...

Back Squat 120/4 140/5 x 4

jerk 100/3 - 3, 3, 2+miss

Working on catching the jerk with a wider split and with a perfect lockout. My main problem at heavy weight is that I can't catch the bar locked out. When I snatch the bar hits me with a rigid back and locked elbows. it's extremely easy to catch that way. In the jerk the bar hits me with the slightly lax back and not completely locked elbows. This is impossible to catch at heavy weight. I just need to keep working technique harder I guess, and keep doing the overhead supports...

Anyone have any other ideas?