training 4.9.2012

Week 2.  Gorgeous day.  Work getting tough, though boss it out for the next two weeks in Australia, so I will get some good stuff done before she gets back.  And that's my professional boss, not the real boss (partner boss).

Wore elbow sleeves, used TN Ndure prior to (love the B-Ala tingle), Dark Matter after.  Wore Spud wrist wraps.

Warm day in the rumpus room, so ran the fan the whole time pretty hard.  Was ready for this one.

2ct bench X3@9, 6% fatigue:  up to 210kg; dropped 5kg/11# off each side and took one set to REP=9.  Index on the ring.  Seemed pretty easy right up to near-failure.  Interesting.

Bench +90# monster minis x3@9, 6%: up to 190kg; dropped 5kg off each side and did three sets to 9.  As always, speed is not my problem.  Fired the weight up hard and got close to my 2ct score.

DB Exts, x6@9, 6%: used fat DBs up to 80#, dropped 10# each (yeah, I know), two sets to 9.  Love the fatties, but may have to use the stones as these weights climb.  Bumping DBs over 150 gets really hard on my shoulders.

Had a huge pump when done today.  Love that, and, unlike Bob, don't care who knows.  (Gotta keep you humble, Bob).

Thanks for checking in.

update

Sore today, likely very sore tomorrow.  I love that.

Happy Easter everyone.

Week of 4.1.2012

Was on the road much of the week, so I'm bubbling all the notes into one entry.

Started the usual way.  Downed the two True Nutrition products to hop up, get creatine, get beta-alanine.  About to run out -- time to order.  They have an Easter special going -- ping me if you want the 10% code.

Wore my loosest briefs as a security blanket.  Used knee sleeves and elbow sleeves (both elitefts), and used my Spud velcro wrist wraps.  Love these things, but need to deal with the melted ends that cut my wrists.  I look like some kind of cutter with parallel lines running up the inside of my wrists.

Downed a ton of water before training.  Spent the morning coaching baseball and have been nominally dehydrated all week.  Very stressful week, so I know I'm behind.  Feeling a little fat -- too jiggly, but it'll changed.  Everything else is going great.

Warmed up with some dynamic work (not enough) and a bunch of bar work.  On the squats and DL starters (first sets of the day), I came up to work weight very fast -- Tuesday, for instance, my squat progression was to make 100kg jumps from empty bar to 300kg and then go up in 10kg increments.  Felt okay, so I ran with it.  Besides, I get tired of loading plates when I know I have a long way to go.  Lot to be said for 50kg plates.

The sessions.

Tuesday
Squat, x3@8, 3% fatigue                  330 kg, drop to 310kg, two sets to 3% (may have had a third)

2ct paused DL, x4@8.5, 3%              285kg, one set to 3% (tough)

Pendlay rows, x8@9, 3%                   175kg, one set to 3%


Thurs
Pin press, full ROM-5cm (1-board), x4@8.5, 3%        220kg, two sets to 3%

Pin press, at chest, x4@8.5, 3%                             200kg, one set to 3%

Incline (pinky on ring), x8@9, 3%                           165kg, drop to 155kg and two sets to 3%


Friday
2ct paused DL, x3@8, 3%                                     285kg, one set to 3%

SSB Squat, x4@8.5, 3%                                        310kg, one set to 3% (brutal)

Lunges, x6@9, 3%               Bunch of weight; glutes cramped way before I reached an RPE=9, so called it

Thanks for checking in.  This week should be a bit more sane, so I will make regular updates.

Have a great Easter.  Hug someone in your family -- life is shorter than you think.

day 1, week 1 4.1.2012

Only fool here is me.  New sequence with Big Mike.  Busy day today, particularly this afternoon, so getting to it early.

Did a fair amount of dynamic work and bar work to warm up, plus a bunch of sets up to work weight.  Just don't log them... never have.

Used the usual pair of True Nutrition products and 4oz of Spike.  Feeling it afterward, too.  I'm going to be sore.

Used elbow sleeves and mild wrist support.

2-count paused bench: x3@8 + 3% fatigue; worked up to 220kg, index finger on the ring
bench + 90#mm: x3@8 + 3%; used about 150# in two average short bands; 175kg, middle finger on the ring
floor press: x8@9 + 3%; 175kg, middle on the ring, ground out the last work weight rep

Feels great to be back.

'Nother update

Starting with Big Mike around April Fool's, so I'm just working sessions similar to the last one posted -- lots of reps, working to at least an RPE of 8, mixing up movements. 

Until it's performed with an expressed objective, I'll leave it at that.  I'm staying ready.

Thanks for checking.

update

Predictably sore.  Next session should be tomorrow, though the boys have a game.  We'll see.

training 3.18.2012

Project Momentum is done and I don't start a new program with Big Mike until April 1st, so I'm just keeping things moving in the meantime.

I did a bunch of dynamic work and a lot of bar work, working up to training weights in 5% jumps to make sure I got a lot of reps in.  It also meant that my work weights were not particularly studly.

Movements: comp bench, squat, Cuban rotations, reverse rows

How many?  Lots and lots of each.

How'd it feel?  I'm gassed.  In fact, I think I might puke.  I should have gotten lunges in too, but it's been so long (two weeks) since I worked this hard that I decided not to.  Better just to feel sorry for myself.

How will I feel?  Fine now that I can eat, but likely very sore in a couple of days.

As of April 1, I will log my training both here and at RTS.  I'll have to find a way to mirror them, just because I am a guy and therefore fundamentally lazy about the things I find less interesting.  Maybe Bob can help, though I suspect I know how he handles it.

Hope everyone is well.  If you are in any way associated with an HIE, let me know -- got stuff to talk about.

Thanks for checking in.