Bench Assistance 4/22/2011

Pin Press
185 x 5 1boardish
195 x 5 1boardish
205 x 4 1 board
215 x 5 2 board
205 x 5 2 board

Dumbbell Bench
75's x 8
75's x 8
85's x 5
85's x 8

Weighted Pull Ups
BW + 25 x 5
BW + 35 x 5
BW + 25 x 5

T-Bar Rows
200 x 8
245 x 8
270 x 8
270 x 8

Cable Rows
4 sets of 10

Sprints at Drake

Squat Day 12/13/2010 Part II

Power Cleans

185 x 3
185 x 3
195 x 3 PR?
195 x 3

Calves
3 sets

Sprints at Drake

PNF

Squats. Monday, 11/15/10.

Back Squats 3x5 (belted)
185 = 75% of max
200 = 81% of max
210 = 85% of max (felt ok)
-> getting better at keeping chest up but still needs work

Pause Squats 4 x 3 @ 3 sec. pauses
155 @ 10
155 @ 10
155 @ 10
155 @ 10

Power Cleans 6x3
135xf -> then hit 1 rep, this should have been an easy triple -> guess I was fatigued
115
115
115
115
125
125
--> KEPT THESE CLEANS LIGHT AND FOCUSED ON FORM. ELBOW FLIP SLOWLY IMPROVING.

Kettlebell Pullthroughs
35x20
35x20
50x16
35x20

Sprints
2 x 100 meter sprints on track

Squats. Monday, 10-18-10.

Back Squats 3x3 (belted)
225
225
225
-> NEED TO KEEP CHEST UP.

Pause Squats 3x3 (no belt)
-> with 3 second pauses
155
155
155

Front Squats 3x8 (no belt)
115
115
115

Kettle Bell Pull Throughs 3x20
35
35
35

Sprints
4 x 100 meter sprints
-> warm-up and cool-down

**** STRETCHING ****

--> ** SOME ELBOW PAIN **

Great Squats and Deads with Misael. Thursday 6/17/10

Back Squats 4x2 (BELTED)
185
195
205 --> P.R.!!! (current 1 rep max is 215 so I'm very happy with this!)
205
--> felt good!! bar with 205 on it felt pretty heavy on my back but I still got it!!

Stiff-Legged Deadlifts 4x4 (NO BELT, NO CHALK)
225
245 --> P.R.!!!!
225
225

Good Mornings 3x8
95
105
105
--> no belt no chalk. I didn't go too heavy on these. Hamstrings feel kind of tight (which doesn't make sense after stiff-legged deadlifts so maybe they were just tired).

Dumbell Pullthroughs 3x10 (5 each arm)
40
40
40
-> really explosive!! (bringing dumbell well above head in the air).

Weighted Medicine Ball Crunches 4x10
10lb with arms bent
10lbs with arms fully extended (this makes it harder)
20lbs with arms fully extended
25lbs with arms fully extended (tough)

Sprints (40 meter dashes)
4 x 40m sprints
-> did 1 warm-up lap, 2 warm-up sprints, 4 hard sprints, 2 lap cool-down.

**** STRETCHED AFTER ****

--->> MY RIGHT ELBOW IS HURTING ... I STARTING FEELING IT DURING THE SPRINTS ... NOT SURE WHAT I DID.

---->> MY RIGHT HEEL ALSO HURTS ... I NOTICED THIS LATER WHEN I GOT HOME AT NIGHT ... RIGHT HEEL HAS MEDIUM, DULL PAIN ... NOT SURE WHAT HAPPENED HERE EITHER.

4.7.10--One Night in Benchkok

http://www.youtube.com/watch?v=hlL0jB0j3YA for anyone who doesnt get the reference of the title of the post.

Bench Press:
45x10
95x5
135x3
155x3x4
155x2+f
145x3

Close Grip Bench Press:
115x4
125x4
135x4
145x3+f

Shoulder Pin Press:
95x8x3
105x8

Flyes:
3 sets of 8

Wednesday Weigh-In:
168lbs

Running at Drake:
100m sprint
200m buildupsx3
6 laps total

3.31.10--Bench and Upper Back

Did a hybrid Bench and Upper Back day to be caught up after a hectic week.

Bench Press:
warmups
95x5
135x4
145x4x5
155x2+f

Close Grip Bench Press:
very tired on these...
125x4+fx2
115x5

Pin Press:
95x8
115x6
105x5
95x8

Lat Pulls:
120x8
140x5x2

Bicep Curls:
3 sets

Cable Flyes:
3 sets

Sprints at Drake Stadium

3-8-10 Canberra Day Squat

Squat

225x5x2

235x5

245x5 PR

275x1 Everything felt easy today. I focused on going up quick and maintaining rhythm. I wore a belt for the benefit of my lower back.

Front Squat

135x5x3 without harness felt hard to breathe

135x5 with harness felt super easy, except I went too low on the last one and kinda hurt a tendon in my right knee. I'll have to see how that feels tomorrow.

Hang Cleans

135x3x2

145x3x2

155x fail

135x3 my hang cleans felt weak today. I haven't done them since well before the meet I think. Also I am stronger for a full clean. I don't care too much about this lift but I have a goal of 185.

Jump stuff and sprints

3-4-10 Squat

Squat

185x3

205x2

215x2

225x2x3

235x2x3

235x5 PR felt easy could have done more with a spotter

I think my lower back is mostly better, squatting was fine.

Windshield Wipers Abs

Jump Stuff

I did some sprints after my workout and feel the fastest I have since coming to college, maybe even faster than high school. I gotta check my long jump max. I think all the squatting may have improved my explosiveness and short sprinting.

7/6, 7/7

Monday:

1st day switching to sheiko, jumping in at week 6.

OLY:
Warmup
p. Snatch: 75x4x3
P.Clean + Jerk: 105x2 (just clean), x4x3

Torqued my back on the last one, needed to concentrate to not round my back during the first pull. Got me frustrated and off for the rest of the day.

SQUAT:
45x8, 95x5, 115x4x2, 135x3, 155x2, , 155x2x4

The thinner belts available at tps work so much better for me than the ridiculously wide PL belt I got for cheap. That one is so wide it hits my hips and ribs and prevents proper cinching around my waist.

BENCH:
45x5, 65x5, 75x4, 85x3x2, 100x2x6

DB bench: 25sx10x5

SQUAT:
105x3, 125x3, 145x3x4

Pushups on rings && glute-ham raise:
10x5, 10x5


Tuesday:

Practice cancelled due to rain.

Touch Rugby: 45mins.

Sprint training: ~35 mins
Jog ~150m, Sprint ~50m, x5
Sprint 50m, walk back to start, x10

Considering we usually do sprint training over 20m, this was hard to adapt to, but did it. Better in the long run.
Tournament on Saturday.

SHEIKO CONDITIONING WEEK/CARDIO

- Deadlift (sumo) 260x5 (50%), 315x4x2 (60%), 365x3x3 (70%)
Tried to get a lot of speed on these since it's so light. Right callus is still fucked so I had to go with straps. Chalk should get here this week, thankfully.
- Incline bench 195x4x3 (70%)
The only time I ever do incline during the Sheiko cycle, and we do reps at 70% of flat bench 1RM. This is supposed to be a rest week...wtf.
- Dips Bodyweight x8x3
- Lunges 135x5x3
I did these on the platform by cleaning then doing them with no supports. It was pretty bad ass.
- Cardio - sprints on bike 150-155 bpm x 15 mins
The way I do these is choose some difficulty that gets me up to ~160 bpm in a 45-sec sprint or so (starting from ~145). Then I sprint at that difficulty until I hit 155 bpm on the monitor. I quickly drop it to half the difficulty and stay there until it goes back down below 150 bpm. Because the machine lags, my reading will go up to ~157-158 before coming back down, and because I start sprinting it very quickly goes back up to 155. So I stay around 155 the whole time.

I haven't been sleeping well at all lately. I was very tired all day. But then I got 6 40# packages from home today, one of which had my guitar, and I played my guitar for a bit. This got me super pumped before I went to the gym and I was ripping them off the floor at like ∞ mph.