Squat:
1x8 empty bar
1x5 135lbs
1x5 185lbs
1x3 225lbs
1x3 275lbs
1x1 315lbs
1xFail 365lbs
1x1 355lbs
Ice Cream Makers:
3x10
---
Thought I had 365, and I didn't, but I managed to get 355 out. I'm off of 5/3/1 for a little bit while I retest and get some things in order.
Wednesday, April 21, 2010
Friday, April 16, 2010
Deadlift/Bench DELOAD
Deadlift:
1x10 135lbs
1x5 185lbs
3x5 225lbs
Bench:
1x8 empty bar
1x5 95lbs
3x5 135lbs
DB Incline:
2x10 2x35lbs
Box Jumps:
5x3 36 inches
1x10 135lbs
1x5 185lbs
3x5 225lbs
Bench:
1x8 empty bar
1x5 95lbs
3x5 135lbs
DB Incline:
2x10 2x35lbs
Box Jumps:
5x3 36 inches
Monday, April 12, 2010
Squat/Pull DELOAD
Squat:
1x8 empty bar
1x8 95lbs
1x5 135lbs
2x5 185lbs
Ice Cream Makers:
2x8 BW
Handstand Push-ups/Front Raise Iso Holds Superset:
2x6 BW / 2x20 sec 2x20lbs
---
Light, short, to the point.
1x8 empty bar
1x8 95lbs
1x5 135lbs
2x5 185lbs
Ice Cream Makers:
2x8 BW
Handstand Push-ups/Front Raise Iso Holds Superset:
2x6 BW / 2x20 sec 2x20lbs
---
Light, short, to the point.
Friday, April 9, 2010
Thu/Fri
Thursday, April 8, 2010
Power/Speed/Agility
due to my work schedule, I've had to adjust my training schedule.. so Wednesday is now a "work my ass off" day, with no work-out at all (not even time for light cardio!).. which is fine, sicne I think I need a day of full-on rest anyhow.. Thursday is now my speed day AND another BJJ night.. So.. we'll see how this goes.
A whole new set of drills today. Suicides with vaults, rolling with a quick change of direction.. Those two are the major ones that're new. More "Parkour-specific" agility drills floating around in my mind, but the suicides are probably the most useful (and the least trained). The challenge is in where you place the vault. I started it at the end of the suicide, so you're at a full sprint already (or close to one, anyhow)... And slowly moved it closer and closer to the turn of the suicide until I had to vault right out of it.
Eventually, I'mg oing to be throwing in the ladder drill into the suicide. So it'll be a suicide, ladder into a vault.. No clue if it'll be helpful, but I think any time you're training moving into vaults from something else, it gives you an advantage that most traceurs don't have... Though it's not liek we're competing, but a lot of people don't train moving from one thing to another quickly in an intelligent manner.. 'Flow' training is an entirely different beast than agility/quickness.
Friday, April 9, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 225lbs
1x5 280lbs
1x3 320lbs
1x2 355lbs
Bench:
1x8 empty bar
1x8 95lbs
1x5 135lbs
1x5 160lbs
1x3 180lbs
1x3 200lbs
DB Incline:
1x8 2x55lbs
1x5 2x55lbs
Single-Arm Row:
2x6 80lbs, each arm
Isolateral Low Row:
2x8 2x70lbs
Strict curls:
3x8 60lbs
Abs (Windshield Wipers):
2x20 BW
---
Forearms, grip, everything dead.. DL feels really weak lately. Could be that this is the lowest I've been in weight.. pretty much ever. Hovering in the 148-150 range. I feel good at this weight, though. I mean, aesthetically. Abs pop a little more. I'm around 9% BF on every scale I've used so far. Going to see if I can't be around 6-8% when I go back to the Bahamas at the end of May.
Power/Speed/Agility
due to my work schedule, I've had to adjust my training schedule.. so Wednesday is now a "work my ass off" day, with no work-out at all (not even time for light cardio!).. which is fine, sicne I think I need a day of full-on rest anyhow.. Thursday is now my speed day AND another BJJ night.. So.. we'll see how this goes.
A whole new set of drills today. Suicides with vaults, rolling with a quick change of direction.. Those two are the major ones that're new. More "Parkour-specific" agility drills floating around in my mind, but the suicides are probably the most useful (and the least trained). The challenge is in where you place the vault. I started it at the end of the suicide, so you're at a full sprint already (or close to one, anyhow)... And slowly moved it closer and closer to the turn of the suicide until I had to vault right out of it.
Eventually, I'mg oing to be throwing in the ladder drill into the suicide. So it'll be a suicide, ladder into a vault.. No clue if it'll be helpful, but I think any time you're training moving into vaults from something else, it gives you an advantage that most traceurs don't have... Though it's not liek we're competing, but a lot of people don't train moving from one thing to another quickly in an intelligent manner.. 'Flow' training is an entirely different beast than agility/quickness.
Friday, April 9, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 225lbs
1x5 280lbs
1x3 320lbs
1x2 355lbs
Bench:
1x8 empty bar
1x8 95lbs
1x5 135lbs
1x5 160lbs
1x3 180lbs
1x3 200lbs
DB Incline:
1x8 2x55lbs
1x5 2x55lbs
Single-Arm Row:
2x6 80lbs, each arm
Isolateral Low Row:
2x8 2x70lbs
Strict curls:
3x8 60lbs
Abs (Windshield Wipers):
2x20 BW
---
Forearms, grip, everything dead.. DL feels really weak lately. Could be that this is the lowest I've been in weight.. pretty much ever. Hovering in the 148-150 range. I feel good at this weight, though. I mean, aesthetically. Abs pop a little more. I'm around 9% BF on every scale I've used so far. Going to see if I can't be around 6-8% when I go back to the Bahamas at the end of May.
Monday, April 5, 2010
Fri/Mon
Friday, April 2, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 225lbs
1x3 260lbs
1x3 300lbs
1x3 340lbs
Bench:
1x8 empty bar
1x5 95lbs
1x3 135lbs
1x3 150lbs
1x3 170lbs
1x5 190lbs
DB Incline:
1x12, 8 2x50lbs
Tucked Front Lever Pull-ups:
2x10
1x6
Knee Step-out Jumps:
3x2 max distance, each leg
(max recorded: 8'8")
Standing Ab-Wheel Roll-outs:
1x5
---
Thursday was my power/speed/agility day. Recorded the plyo series. will put it up soon. DL was weak today.. I had the strength go for five at the end, but not the physical energy (no food). Bench was good, though. Obviously takes less energy.
Light day today.. "Light" used.. well.. lightly. All my vanity work was done on Wednesday when I was "working out" with Super-Hot-Coworker.
Standing ab-wheel roll-outs were to a wall. Almost at full extension, but not there yet. I seem to be using my lats and hip flexors to come back more than my abs.. But I think the standing ab wheel roll-out only really changes the abs AT full extension (that super plank position).. Other than that, it really just seems like a parlour trick.. The goal is to be able to do it, not to be able to do it as an effective ab exercise. If that were the case,t he band-resisted kneeling roll-outs are best.
Monday, April 5, 2010
Squat/Ice Cream Maker
Squat:
1x8 135lbs
1x5 225lbs
1x5 240lbs
1x3 270lbs
1x5 305lbs
Ice Cream Makers:
3x8 BW
Lat Pull-down:
1x8 8-stack
2x6 10-stack
Handstand Push-up/Front Raise Iso Superset:
1x10 BW / 1x10 seconds 2x20lbs
1x8 BW / 1x10 seconds 2x20lbs
---
Cutting the volume down by quite a bit, but increasing the intensity in a way. Ice Cream Makers are easier than anticipated, although I'm not perfectly straight. All the same, it just took somet ime getting comfortable with the technique. Hopefully, the front lever comes sooner than anticipated.
A new 5RM PR for squat (finally going over on the 5/3/1 prescription for thsi lift!). 305 for 5. Feel strong today. I think it's partly cause the warm-up was significantly less volume.
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 225lbs
1x3 260lbs
1x3 300lbs
1x3 340lbs
Bench:
1x8 empty bar
1x5 95lbs
1x3 135lbs
1x3 150lbs
1x3 170lbs
1x5 190lbs
DB Incline:
1x12, 8 2x50lbs
Tucked Front Lever Pull-ups:
2x10
1x6
Knee Step-out Jumps:
3x2 max distance, each leg
(max recorded: 8'8")
Standing Ab-Wheel Roll-outs:
1x5
---
Thursday was my power/speed/agility day. Recorded the plyo series. will put it up soon. DL was weak today.. I had the strength go for five at the end, but not the physical energy (no food). Bench was good, though. Obviously takes less energy.
Light day today.. "Light" used.. well.. lightly. All my vanity work was done on Wednesday when I was "working out" with Super-Hot-Coworker.
Standing ab-wheel roll-outs were to a wall. Almost at full extension, but not there yet. I seem to be using my lats and hip flexors to come back more than my abs.. But I think the standing ab wheel roll-out only really changes the abs AT full extension (that super plank position).. Other than that, it really just seems like a parlour trick.. The goal is to be able to do it, not to be able to do it as an effective ab exercise. If that were the case,t he band-resisted kneeling roll-outs are best.
Monday, April 5, 2010
Squat/Ice Cream Maker
Squat:
1x8 135lbs
1x5 225lbs
1x5 240lbs
1x3 270lbs
1x5 305lbs
Ice Cream Makers:
3x8 BW
Lat Pull-down:
1x8 8-stack
2x6 10-stack
Handstand Push-up/Front Raise Iso Superset:
1x10 BW / 1x10 seconds 2x20lbs
1x8 BW / 1x10 seconds 2x20lbs
---
Cutting the volume down by quite a bit, but increasing the intensity in a way. Ice Cream Makers are easier than anticipated, although I'm not perfectly straight. All the same, it just took somet ime getting comfortable with the technique. Hopefully, the front lever comes sooner than anticipated.
A new 5RM PR for squat (finally going over on the 5/3/1 prescription for thsi lift!). 305 for 5. Feel strong today. I think it's partly cause the warm-up was significantly less volume.
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