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.
Friday, April 9, 2010
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.
Monday, March 29, 2010
Squat/Pull
Squat:
1x8 empty bar
1x5 135lbs
1x3 185lbs
1x3 225lbs
1x3 255lbs
1x3 290lbs
Single-Leg Front Lever/Pull-up/Lat Pulldown Tripleset:
(aka.. Andy is friggin out of his mind)
4x Hold for max time/8 pull-ups/8 pull-downs at 8stack
Ice Cream Scoopers:
2x3
Handstand Push-up / DB Front Raise Iso Hold Superset:
1x10 / 30sec 2x15 hold
1x8 / 20 sec 2x15 hold
1x5 / 10 sec 2x15 hold
1x6 / probably like.. two seconds.. 2x15 hold
BB Shrugs:
3x8 315lbs
---
I AM DYING. First of all, the Spike I took this morning has wreaked absolute havoc in my heart. It is in grievous amounts of pain. I needed to take a fifteen minute break after squatting before I felt okay to keep training.
Since I've decided getting a front lever is on my list of things to do (a clean one, folks), I'm incorporating it more and more into my training.. even if my rhomboids are dying. The ice cream scoopers, though (this is an exercise like a knee-to-elbow, except you keep yourself straight the entire time and bring yourself into a front lever, then drop back down), I could only perform three before falling to the ground. Not fun. But impressive (to me, anyhow) that I could do it at all.
So far, I haven't had a single day where I can go above the prescribed reps in 5/3/1 for squat. I just don't have the energy.. and training at 8AM today because of how my schedule is right now.. doesn't help at all. My squat is probably the lift suffering the most from the deficit. It may also be the lift that I calculated closest to my true 1RM.. since I'm pretty sure (though have never attempted) I could do at least 425 on DL and 240 on bench.
I also haven't put any unilateral work in on squat day in forever.. This is partly due to forgetfulness. the other part is just not having the energy beyond squats. I imagine I should be fine, though.
All the same, today wiped me out. I can't wait for my midday nap, assuming I can squeeze it in today (super packed Monday). Boo mornings. BOO!
1x8 empty bar
1x5 135lbs
1x3 185lbs
1x3 225lbs
1x3 255lbs
1x3 290lbs
Single-Leg Front Lever/Pull-up/Lat Pulldown Tripleset:
(aka.. Andy is friggin out of his mind)
4x Hold for max time/8 pull-ups/8 pull-downs at 8stack
Ice Cream Scoopers:
2x3
Handstand Push-up / DB Front Raise Iso Hold Superset:
1x10 / 30sec 2x15 hold
1x8 / 20 sec 2x15 hold
1x5 / 10 sec 2x15 hold
1x6 / probably like.. two seconds.. 2x15 hold
BB Shrugs:
3x8 315lbs
---
I AM DYING. First of all, the Spike I took this morning has wreaked absolute havoc in my heart. It is in grievous amounts of pain. I needed to take a fifteen minute break after squatting before I felt okay to keep training.
Since I've decided getting a front lever is on my list of things to do (a clean one, folks), I'm incorporating it more and more into my training.. even if my rhomboids are dying. The ice cream scoopers, though (this is an exercise like a knee-to-elbow, except you keep yourself straight the entire time and bring yourself into a front lever, then drop back down), I could only perform three before falling to the ground. Not fun. But impressive (to me, anyhow) that I could do it at all.
So far, I haven't had a single day where I can go above the prescribed reps in 5/3/1 for squat. I just don't have the energy.. and training at 8AM today because of how my schedule is right now.. doesn't help at all. My squat is probably the lift suffering the most from the deficit. It may also be the lift that I calculated closest to my true 1RM.. since I'm pretty sure (though have never attempted) I could do at least 425 on DL and 240 on bench.
I also haven't put any unilateral work in on squat day in forever.. This is partly due to forgetfulness. the other part is just not having the energy beyond squats. I imagine I should be fine, though.
All the same, today wiped me out. I can't wait for my midday nap, assuming I can squeeze it in today (super packed Monday). Boo mornings. BOO!
Friday, March 26, 2010
Wed/Fri
Wednesday, March 24, 2010
Power/Speed/Agility
This was supposed to be the day that I recorded the first part of my plyometric series for traceurs. I left my camera at home, and the group room that I do these drills in was being painted anyhow.
However, I did solidify my approach to how I will be filming this thing. The first video will be outlined as such:
Introduction
- Explain plyometrics briefly and its application to Parkour.
- Explain deceleration and why it is important to begin drilling these skills first.
Drills
Lateral Bounds w/ Pause
Basic Landing
Forward Bound to Elevation w/ Pause
Lateral Landing
Single Leg Depth Drop
Single Leg Lateral Depth Drop/Jump
Multiple Forward Bound w/ Paused Landing
Backpedal Hops
That should round it out pretty well before we go into some basic agility stuff from these drills.
Friday, March 26, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x3 225lbs
1x5 245lbs
1x5 280lbs
1x7 320lbs
Bench:
1x8 empty bar
1x5 95lbs
1x5 135lbs
1x5 155lbs
1x8 175lbs
Accessories
Rear-Leg Elevated Power Cleans:
3x3 60lbs, each leg
Incline DB:
2x10 2x45lbs
Tucked Front Lever Pull-ups:
2x10
1x4
Isolateral Low Row:
2x5 2x70lbs
Strict Curl:
3x8 60lbs
Wrist Isometrics:
3x25 secs 40lbs
---
I feel pretty strong today. Hit 320 for seven on DL, 175 for 8 on bench.. I think both of those are rep PRs. Oddly enough, this is the lowest in weight I've been in months and I did this work-out fasted (with 350mg of caffeine in my system, but still).. I am, however, beat the crap up. Lots of ab work in BJJ last night.
Two new exercises came about.. The first is a Bulgarian Split-squat style power clean. It's really just powering through a deadlift on one leg, but it's an incredible accessory to developing power off the floor in a DL.. theoretically, anyhow. we'll see how it goes. If the weight weren't so light, I'd just do a speed pull, but the clean seems to work out best the way I'm doing it. The other exercise is just a tucked front lever pull-up. super short range of motion, so I'm not sure how beneficial it is. each set, I tried to tuck my legs less and less, but it obviously made it more difficult to maintain good form. All the same, it all worked out pretty well.
Power/Speed/Agility
This was supposed to be the day that I recorded the first part of my plyometric series for traceurs. I left my camera at home, and the group room that I do these drills in was being painted anyhow.
However, I did solidify my approach to how I will be filming this thing. The first video will be outlined as such:
Introduction
- Explain plyometrics briefly and its application to Parkour.
- Explain deceleration and why it is important to begin drilling these skills first.
Drills
Lateral Bounds w/ Pause
Basic Landing
Forward Bound to Elevation w/ Pause
Lateral Landing
Single Leg Depth Drop
Single Leg Lateral Depth Drop/Jump
Multiple Forward Bound w/ Paused Landing
Backpedal Hops
That should round it out pretty well before we go into some basic agility stuff from these drills.
Friday, March 26, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x3 225lbs
1x5 245lbs
1x5 280lbs
1x7 320lbs
Bench:
1x8 empty bar
1x5 95lbs
1x5 135lbs
1x5 155lbs
1x8 175lbs
Accessories
Rear-Leg Elevated Power Cleans:
3x3 60lbs, each leg
Incline DB:
2x10 2x45lbs
Tucked Front Lever Pull-ups:
2x10
1x4
Isolateral Low Row:
2x5 2x70lbs
Strict Curl:
3x8 60lbs
Wrist Isometrics:
3x25 secs 40lbs
---
I feel pretty strong today. Hit 320 for seven on DL, 175 for 8 on bench.. I think both of those are rep PRs. Oddly enough, this is the lowest in weight I've been in months and I did this work-out fasted (with 350mg of caffeine in my system, but still).. I am, however, beat the crap up. Lots of ab work in BJJ last night.
Two new exercises came about.. The first is a Bulgarian Split-squat style power clean. It's really just powering through a deadlift on one leg, but it's an incredible accessory to developing power off the floor in a DL.. theoretically, anyhow. we'll see how it goes. If the weight weren't so light, I'd just do a speed pull, but the clean seems to work out best the way I'm doing it. The other exercise is just a tucked front lever pull-up. super short range of motion, so I'm not sure how beneficial it is. each set, I tried to tuck my legs less and less, but it obviously made it more difficult to maintain good form. All the same, it all worked out pretty well.
Friday, March 19, 2010
Wed/Fri
Wednesday, March 17, 2010
Power/Speed/Agility
Didn't do a whole lot different this day. Box jumps, broad jumps, T-drill, some deceleration stuff, some ladder stuff. Also attempted some quadrupedal jumps with changes in direction. It's a little bizarre, but seems actually at least a little useful.
Friday, March 19, 2010
Deadlift/Bench DELOAD
Deadlift:
1x8 135
1x5 140
1x5 185
1x5 225
Bench:
1x12 45 (empty bar)
1x5 95
1x5 115
1x5 135
Crossover Step-up:
2x10 2x15lbs
DB Bench:
3x8 2x40lbs
Chest-Supported Row:
3x8 45lbs
Malek Row/Cable RDF Superset:
3x8 70lbs/3x8 30lbs
Weighted Abs:
3x10 6-stack wood chops, each side
3x8 6-stack Pallof Press
---
Yeah, deloading is boring. But severely needed. Interestingly enough, I've maintained my weight the entire week. It was not intentional. I suppose I just ended up refeeding as my body needed to recover. I'll try to hit it again full force with this new phase.
Power/Speed/Agility
Didn't do a whole lot different this day. Box jumps, broad jumps, T-drill, some deceleration stuff, some ladder stuff. Also attempted some quadrupedal jumps with changes in direction. It's a little bizarre, but seems actually at least a little useful.
Friday, March 19, 2010
Deadlift/Bench DELOAD
Deadlift:
1x8 135
1x5 140
1x5 185
1x5 225
Bench:
1x12 45 (empty bar)
1x5 95
1x5 115
1x5 135
Crossover Step-up:
2x10 2x15lbs
DB Bench:
3x8 2x40lbs
Chest-Supported Row:
3x8 45lbs
Malek Row/Cable RDF Superset:
3x8 70lbs/3x8 30lbs
Weighted Abs:
3x10 6-stack wood chops, each side
3x8 6-stack Pallof Press
---
Yeah, deloading is boring. But severely needed. Interestingly enough, I've maintained my weight the entire week. It was not intentional. I suppose I just ended up refeeding as my body needed to recover. I'll try to hit it again full force with this new phase.
Monday, March 15, 2010
Three Days
Wednesday, March 10, 2010
Power/Speed/Agility
I don't quite remember what I did this day.. Box jumps, broad jumps (max at 8'3"), T-drill, some ladder stuff. And more deceleration work. Blogger is now blocked at work, so I have to log here,then copy-paste when I get home to my actual blog. Kinda sucks. Hence why I haven't been recording. I believe I also did some suicides.
Friday, March 12th, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 260lbs
1x3 295lbs
1x1 330lbs
Bench:
1x8 45lbs (empty bar)
1x5 95lbs
1x5 135lbs
1x5 150lbs
1x3 170lbs
1x3 190lbs
Knee Step-Ups
2x6 45lbs, each leg
DB Bench
2x20 2x45lbs
The Guns:
2x6 80lbs Strict Curl
2x6 40lbs Explosive Strict Curl
2x6 70lbs Strict Curl
---
That's all I can rememebr for Friday, but I don't think it's all I did. Higher rep DLs suck. I hate them. Bench is getting strong, though.
Monday, March 15, 2010
Squat/Pull-up DELOAD
Squat:
1x8 45lbs
1x5 95lbs
1x5 135lbs
2x5 155lbs
Bulgarian Split-Squat Jumps:
2x5 BW, each leg
Hyperextension:
3x10 30lbs barbell behind back
Pull-ups:
3x6 BW
Lat-Pulldown:
3x8 4-stack
Handstand Push-up/Front Raise Superset:
2x5 BW / 2x8 10lbs, each arm
Abs Routine
---
Deloading is boring. Whole work-out took like.. 35 minutes. I spent another twenty on stretching. At least there's BJJ today. And I know my body desperately needs a deload, so I'm not going to cheat myself out of some rest.
Power/Speed/Agility
I don't quite remember what I did this day.. Box jumps, broad jumps (max at 8'3"), T-drill, some ladder stuff. And more deceleration work. Blogger is now blocked at work, so I have to log here,then copy-paste when I get home to my actual blog. Kinda sucks. Hence why I haven't been recording. I believe I also did some suicides.
Friday, March 12th, 2010
Deadlift/Bench
Deadlift:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 260lbs
1x3 295lbs
1x1 330lbs
Bench:
1x8 45lbs (empty bar)
1x5 95lbs
1x5 135lbs
1x5 150lbs
1x3 170lbs
1x3 190lbs
Knee Step-Ups
2x6 45lbs, each leg
DB Bench
2x20 2x45lbs
The Guns:
2x6 80lbs Strict Curl
2x6 40lbs Explosive Strict Curl
2x6 70lbs Strict Curl
---
That's all I can rememebr for Friday, but I don't think it's all I did. Higher rep DLs suck. I hate them. Bench is getting strong, though.
Monday, March 15, 2010
Squat/Pull-up DELOAD
Squat:
1x8 45lbs
1x5 95lbs
1x5 135lbs
2x5 155lbs
Bulgarian Split-Squat Jumps:
2x5 BW, each leg
Hyperextension:
3x10 30lbs barbell behind back
Pull-ups:
3x6 BW
Lat-Pulldown:
3x8 4-stack
Handstand Push-up/Front Raise Superset:
2x5 BW / 2x8 10lbs, each arm
Abs Routine
---
Deloading is boring. Whole work-out took like.. 35 minutes. I spent another twenty on stretching. At least there's BJJ today. And I know my body desperately needs a deload, so I'm not going to cheat myself out of some rest.
Monday, March 8, 2010
Squat/Pull-up
Squat:
1x5 135lbs
1x5 185lbs
1x5 230lbs
1x3 265lbs
1x3 295lbs
Box Jumps:
3x3 42"
Miltary Press:
2x8 155lbs
Pull-ups:
3x8 BW
Supinated Lat Pull-down:
3x8 8-stack
Handstand Push-up/Front Raise Superset:
1x10, 1x8 BW / 2x8 15lbs, each arm
DB Shrugs:
2x10 2x90lbs
Selectorized Lat Raise:
3x6 70lbs
Abs:
3x10 25lbs behind-head sit-ups
---
Overhead pressing = Big nono. Hurt my shoulder again. Gotta remind myself that I can't do this movement, especially not heavy. Also made the mistake of taking a Monster, then a Spike an hour later. This is the second time I've done this. This is the second time I've puked from it.
That all said, today was the first "money day" of the 5/3/1 protocol. The "1RM" set I did for a triple, so that was nice. Not sure if I could've done it beltless, but I'm relatively certain I could. Actually, I've done 315 for a triple beltless before.. though that kinda hurt.
Weight loss is chugging along.
---
I should add that I got bored at work and got in a second work-out with our resident bodybuilder Malek. Light work-out, but it toasted me. We did the following (a back work-out):
T-bar Close-Grip Row:
5x8 100lbs
Free-Motion Lat Row:
1x8 120lbs
3x6 140lbs
Supinated Close-Grip Lat Pull-down:
3x6 12-stack
Wide-Grip Pronated Lat Pull-down:
2x8 10-stack
And I suppose I should add that tonight was also a BJJ night. Mondays, Tuesdays, Thursdays and occasionally Saturdays.
1x5 135lbs
1x5 185lbs
1x5 230lbs
1x3 265lbs
1x3 295lbs
Box Jumps:
3x3 42"
Miltary Press:
2x8 155lbs
Pull-ups:
3x8 BW
Supinated Lat Pull-down:
3x8 8-stack
Handstand Push-up/Front Raise Superset:
1x10, 1x8 BW / 2x8 15lbs, each arm
DB Shrugs:
2x10 2x90lbs
Selectorized Lat Raise:
3x6 70lbs
Abs:
3x10 25lbs behind-head sit-ups
---
Overhead pressing = Big nono. Hurt my shoulder again. Gotta remind myself that I can't do this movement, especially not heavy. Also made the mistake of taking a Monster, then a Spike an hour later. This is the second time I've done this. This is the second time I've puked from it.
That all said, today was the first "money day" of the 5/3/1 protocol. The "1RM" set I did for a triple, so that was nice. Not sure if I could've done it beltless, but I'm relatively certain I could. Actually, I've done 315 for a triple beltless before.. though that kinda hurt.
Weight loss is chugging along.
---
I should add that I got bored at work and got in a second work-out with our resident bodybuilder Malek. Light work-out, but it toasted me. We did the following (a back work-out):
T-bar Close-Grip Row:
5x8 100lbs
Free-Motion Lat Row:
1x8 120lbs
3x6 140lbs
Supinated Close-Grip Lat Pull-down:
3x6 12-stack
Wide-Grip Pronated Lat Pull-down:
2x8 10-stack
And I suppose I should add that tonight was also a BJJ night. Mondays, Tuesdays, Thursdays and occasionally Saturdays.
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