training
forgot my PF so no #s listed
speed front squat- 225x3x10
speed conv deads- 225x3x3, 275x3x7
reverse hyper- bw x15, +efs dlb mini band x15x2
dimel deads- 225x15x3
seated box jumps (from seated 12" onto 24")- bw x8, +25x8x2
ab wheel & cable twists
good session. Focused on keeping a high rack. Spread my hands out a little bit which opened up my chest spread my elbows out. At the same time it also nearly choked me out by the 3rd rep. Focused on sinking down into a strong clean squat position then exploding out. Reps were probably slower than 3.3f/s but since I didn't have the PF I didn't let it bother me. Just trying to hit positions and be explosive. Speed deads were simple, should have gone up to 315 but the rest time was killer. For both the squats and deads, I did each set on the minute, every minute except for the 5th set I gave myself 2 minutes. This all equated to about 35-40 seconds rest between each set and was pretty killer. Dimel deads were easy, should have gone to 20 but I got a sweet burn in my glutes/hams. Box jumps were crushing my hips from the seated position. Definitely a good session. Looking forward to legs next week.
Friday, December 23, 2011
12/21/11 - oly training
training
technique work with oly coach
oly rack position
power cleans from high thigh
power cleans from just above knee
power cleans from just below knee
full cleans from high thigh
full cleans from just above knee
full cleans from just below knee
full cleans from the floor up to 110kg.
Nothing very tough, just getting the timing figured out. Learning to sink into the catch, keep a high rack and keep my hips forward. Fun session.
technique work with oly coach
oly rack position
power cleans from high thigh
power cleans from just above knee
power cleans from just below knee
full cleans from high thigh
full cleans from just above knee
full cleans from just below knee
full cleans from the floor up to 110kg.
Nothing very tough, just getting the timing figured out. Learning to sink into the catch, keep a high rack and keep my hips forward. Fun session.
12/20/11 - offseason 7/2 ME upper & throws
throws
16# stone
went about 70-80% with all of these. Just trying to feel positions and deliver with little effort to get the reps in. A few of the south africans felt really good, the majority of them did not. I've got to get a good amount lower so I have a longer push on the stone. I also need to get that left foot around and down faster for a strong block. Things to work on. Hammer felt really good at the end. You'll notice every wind starts out nice and high and then the orbit gets flat on the second wind. After playing with this over and over again I found a ball path that this did not happen with. Going to drill the shit out of it now.
training
ME close grip + dbl efs monster mini bands- up to 245x1
close grip press- 245x5x2, 265x5, 265x4x2
strict ohp- 135x10, 185x6, 185x5x2
pullups- BWx3x5
one arm band pulldowns- BWx15x3
one arm band rows- BWx15x3
right lat started acting up when I did the pullups so I did some high rep stuff to flush some blood in the area. Close grip was meh, I was really hoping for 315+ bands so I'm a good ways off, looks like that'll be a goal of mine is to get to 315. After the close grips my triceps were fried so locking out anything more than 5 reps overhead with 185 just wasn't going to happen.
vids:
16# stone
- standing x12, avg 36', best 39'
- south african x20, avg 43', best 46'
went about 70-80% with all of these. Just trying to feel positions and deliver with little effort to get the reps in. A few of the south africans felt really good, the majority of them did not. I've got to get a good amount lower so I have a longer push on the stone. I also need to get that left foot around and down faster for a strong block. Things to work on. Hammer felt really good at the end. You'll notice every wind starts out nice and high and then the orbit gets flat on the second wind. After playing with this over and over again I found a ball path that this did not happen with. Going to drill the shit out of it now.
training
ME close grip + dbl efs monster mini bands- up to 245x1
close grip press- 245x5x2, 265x5, 265x4x2
strict ohp- 135x10, 185x6, 185x5x2
pullups- BWx3x5
one arm band pulldowns- BWx15x3
one arm band rows- BWx15x3
right lat started acting up when I did the pullups so I did some high rep stuff to flush some blood in the area. Close grip was meh, I was really hoping for 315+ bands so I'm a good ways off, looks like that'll be a goal of mine is to get to 315. After the close grips my triceps were fried so locking out anything more than 5 reps overhead with 185 just wasn't going to happen.
vids:
Tuesday, December 20, 2011
12/19/11 - offseason 7/1 ME lower
training
ME back squat + efs strong bands- worked up to 455x1
sumo deads- 275x10, 325x10, 375x5
12" box step ups- 135x8, 185x8x2
GMs- 185x12, 235x12x2
hanging leg raises
ab wheel
felt strong. haven't felt this explosive out of the hole with 455 in a long time. I feel I could have made a run for 550+ today. Band tension at the top is close to 200, felt pretty solid. Left knee was bugging me still, step ups were a bitch with that left leg. Stretching and extra glute work is helping, but I think it's going to be a while before I'm 100% pain free in that knee. I wanted to do some reverse hypers but I ran out of time. I'll hit some more glute stuff on thursday.
ME back squat + efs strong bands- worked up to 455x1
sumo deads- 275x10, 325x10, 375x5
12" box step ups- 135x8, 185x8x2
GMs- 185x12, 235x12x2
hanging leg raises
ab wheel
felt strong. haven't felt this explosive out of the hole with 455 in a long time. I feel I could have made a run for 550+ today. Band tension at the top is close to 200, felt pretty solid. Left knee was bugging me still, step ups were a bitch with that left leg. Stretching and extra glute work is helping, but I think it's going to be a while before I'm 100% pain free in that knee. I wanted to do some reverse hypers but I ran out of time. I'll hit some more glute stuff on thursday.
12/18/11 - offseason 7/a throws
throws
16# stone
lt hammer
meh, not a terrible session after having a week off. First time actually focusing on positions in a while, def need some more work. Will focus on letting off a bit and hitting positions, then slowly turning it back on. Whenever I get out there it's automatically go time and I forget that I'm trying to hit positions and not just chuck it as far as I can. Need to stay focused.
hammers from today:
16# stone
- step over x5, best of 41'
- full x8-10, best of 40'
- open x8-10, best of 45'
- standing x4, best of 28'
- one turn x5, best of 36'
- full x5, best of 36'
lt hammer
- 2 winds x6-8, best of 106'
- 3 winds x4-5, best of 107'
meh, not a terrible session after having a week off. First time actually focusing on positions in a while, def need some more work. Will focus on letting off a bit and hitting positions, then slowly turning it back on. Whenever I get out there it's automatically go time and I forget that I'm trying to hit positions and not just chuck it as far as I can. Need to stay focused.
hammers from today:
Monday, December 19, 2011
12/14/11 - deload plus
Despite being a deload week, I really wanted to get some throws in, however, its been rainy and cold (relatively speaking) all week. I've got a little fun comp coming up next month that involves clean & jerks so I figure I'll work technique today.
training
Bergener clean wu
Wrist stretching for oly rack
95x a bunch of cleans
185x a bunch of cleans
Bergener jerk wu
footwork drills
95x a bunch of jerks front and back
185x a bunch of jerks front and back
225x 2-3 jerks
275x1 jerk
315x0x2 attempts
Technique work took more out of me than I thought. Just barely missed the 315s, need to work on pushing myself under the bar more.. Same thing goes with the clean. Going to be doing oly stuff on wednesdays for the next couple weeks. All in all it was a fun session.
training
Bergener clean wu
Wrist stretching for oly rack
95x a bunch of cleans
185x a bunch of cleans
Bergener jerk wu
footwork drills
95x a bunch of jerks front and back
185x a bunch of jerks front and back
225x 2-3 jerks
275x1 jerk
315x0x2 attempts
Technique work took more out of me than I thought. Just barely missed the 315s, need to work on pushing myself under the bar more.. Same thing goes with the clean. Going to be doing oly stuff on wednesdays for the next couple weeks. All in all it was a fun session.
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food pron for week of 12/12
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| 12/14/11 - throwback breakfast: large bowl of cheerios, smurf approved |
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| 12/15/11 dinner = candied ham w/ au grautin potatoes |
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| 12/16/11 lunch (2nd plate shown) = beef, chicken, poatotes.. solid |
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| 12/17/11 breakfast = orange rolls. Wife had 2, I had 14.. pretty fair imo |
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| 12/17/11 dinner = chorizo & potato burrito x2 |
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| 12/18/11 dinner = spicy turkey sausage & cherry tomato omelette |
Been a little too lackadaisical with the food pics. My apologies, hope this helps make up for it.
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Wednesday, December 14, 2011
12/7/11 - offseason 5/3 DE lower
training
1000m row in 3:47 for warmup
speed squats with power factor, no bands hooked up
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2
feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..
1000m row in 3:47 for warmup
speed squats with power factor, no bands hooked up
- 185x3 @ 3.33
- 185x3 @ 3.71
- 225x3 @ 3.21
- 225x3 @ 3.58
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.09
- 225x3 @ 3.46
- 225x3 @ 3.09
- 225x3 @ 3.33
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2
feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..
Thursday, December 8, 2011
12/6/11 - offseason 5/2 ME upper & throws
throws
16# hammer
training
push press- up to 315x1, 335x0
band pulldowns- dlb monster mini x25x4
video:
hammer sesh felt good, regardless of mega dead legs and slow/tight hips. only got the first 4 throws and my camera ran out of battery. Unfortunately they weren't the best of them. After another throw or two I was able to get the ball higher on the 2nd wind which was giving me better leverage for the pull and better height as well. Orbit was getting too flat on the ones in the video. After fixing that I felt much better speed both in front and behind me. Still not where it needs to be though.
evening press session felt ok. By the time I got to this I was pretty super tired so everything else on the list was a moot point and I just wanted a good push press. I've been chasing the 315 push press for 8 months. Finally realizing my tricep strength is subpar. Need to kick it up a notch.
16# hammer
- winds x6 for warmup
- 2 winds x8-10, best of 104
- 3 winds x6-8, best of 107
training
push press- up to 315x1, 335x0
band pulldowns- dlb monster mini x25x4
video:
hammer sesh felt good, regardless of mega dead legs and slow/tight hips. only got the first 4 throws and my camera ran out of battery. Unfortunately they weren't the best of them. After another throw or two I was able to get the ball higher on the 2nd wind which was giving me better leverage for the pull and better height as well. Orbit was getting too flat on the ones in the video. After fixing that I felt much better speed both in front and behind me. Still not where it needs to be though.
evening press session felt ok. By the time I got to this I was pretty super tired so everything else on the list was a moot point and I just wanted a good push press. I've been chasing the 315 push press for 8 months. Finally realizing my tricep strength is subpar. Need to kick it up a notch.
Tuesday, December 6, 2011
12/5/11 - offseason 5/1 ME lower
training
front squat- 225x3, 275x3, 315x1, 365x1, 405x1, 435x1 [30# PR]
bulgarian split squats- 95x8, 135x8x2
adductor machine- 130x25x4
ghetto reverse hyper- BWx15, +double mini band x15x3
dimel deads- 225x15x3
done and done. wanted to do some core but I was pretty trashed and the front squats took longer than I had anticipated. Front squats felt pretty good. At first they were feeling extremely "meh" and I didn't even think I was going to get 405. Plenty of warmups later and they were feelign alright. Added a belt at 315, first time wearing a lifting belt for squats in nearly 2 years. 315 and 365 both went up easier than they ever have. 405 wasn't even much trouble. By now, my left knee was giving me some grief, but I wanted to PR. Prior PR was 415, I got greedy and went for 435. Nailed it with more in the tank, but shut it down. No need to injure myself going for a bigger PR when I already got one. Moving on, I got a sick burn in the glutes on the reverse hyper, really dig this exercise. Since my gym doesn't have one, I took a swiss ball and put it on top of a bench, looped a band through the leg to put my ankles through, leaned down on the ball and held onto the bench to keep balance, then focused on exploding my legs up in the air as far as I could, really trying to feel the glute activation. Unable to get any stretch out of it, but the contraction was very good. Deload next week, very anxious.
front squat- 225x3, 275x3, 315x1, 365x1, 405x1, 435x1 [30# PR]
bulgarian split squats- 95x8, 135x8x2
adductor machine- 130x25x4
ghetto reverse hyper- BWx15, +double mini band x15x3
dimel deads- 225x15x3
done and done. wanted to do some core but I was pretty trashed and the front squats took longer than I had anticipated. Front squats felt pretty good. At first they were feeling extremely "meh" and I didn't even think I was going to get 405. Plenty of warmups later and they were feelign alright. Added a belt at 315, first time wearing a lifting belt for squats in nearly 2 years. 315 and 365 both went up easier than they ever have. 405 wasn't even much trouble. By now, my left knee was giving me some grief, but I wanted to PR. Prior PR was 415, I got greedy and went for 435. Nailed it with more in the tank, but shut it down. No need to injure myself going for a bigger PR when I already got one. Moving on, I got a sick burn in the glutes on the reverse hyper, really dig this exercise. Since my gym doesn't have one, I took a swiss ball and put it on top of a bench, looped a band through the leg to put my ankles through, leaned down on the ball and held onto the bench to keep balance, then focused on exploding my legs up in the air as far as I could, really trying to feel the glute activation. Unable to get any stretch out of it, but the contraction was very good. Deload next week, very anxious.
Saturday, December 3, 2011
12/2/11 - offseason 4b throws
throws
16# hammer
16# hammer
- x6 winds for warmup
- 4 wind throws x15, best of 116'9
- 3 wind throws x5, best of 111'
Thursday, December 1, 2011
12/1/11 - offseason 4/3 DE upper
training
speed incline bench w/power factor aginst dbl red bands
cable low rows- 105x25x4
adductor machine- 110x25x4
dips- BWx15x3
cgbp- 225x10, 225x8x2
db curls
db hammer curls
face pulls
glute flutter kicks
cable twists
that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.
speed incline bench w/power factor aginst dbl red bands
- 135x3 @ 3.83
- 135x3 @ 3.83
- 145x3 @ 3.71
- 145x3 @ 3.71
- 145x3 @ 3.46
- 145x3 @ 3.46
- 145x3 @ 3.58
- 145x3 @ 3.58
- 145x3 @ 3.46
- 145x3 @ 3.83
cable low rows- 105x25x4
adductor machine- 110x25x4
dips- BWx15x3
cgbp- 225x10, 225x8x2
db curls
db hammer curls
face pulls
glute flutter kicks
cable twists
that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.
11/30/11 - offseason 4a throws
throws
56# wfd
56# wfd
- standing x4, best of 29'
- one turn x4, best of 37'
- full x15, best of 38'10, 5 past 38'6
very happy with this weights session. First time in a while everything felt smooth and clicked. I dropped the lifting strap once I got to the full throws because I just wasn't comfortable with it. It doesn't sit in my hand right, feels like it's going to fly out early, etc. It works great for the drills, but not the full throws. So I pulled the glove off, taped the shit out of my thumb and rocked the hook grip. My thumb hates me today for it, but I had a great session. First couple were around 35-36', was missing the finish and was drifting too far to the left so I decided to slow down my cast. Once I slowed it down, everything fell into place. I got into position after the first turn much easier and as soon as I was in position, I started leaning/driving forward. As soon as the ball got into position, I exploded to the trig and worked on getting that left around fast. Throws 4-8ish were all pretty upright, not much leg involvement and sinking. After figuring this out I worked on sinking while getting the left around and into place. As soon as my left was around and in place, I would start driving forward again and work on pushing the ball out in front of me. 5 of the throws were out past 38'6 which, considering the prior day's leg workout, I am very happy with. I should have got some video, but I'm pretty confident with how everything felt and I'll nail it again next week. 40' is going down in training, very soon.
on a side note, I tweaked my right lat a little. Nothing serious, rolled it last night and it's just sore today. I pulled in ever so slightly on the 10th throw and felt it "over-stretch" a bit. Going to lay off heavy back work for a few days and just go with some light stuff to flush the blood in and rehab it faster.
11/29/11 - offseason 4/2 DE lower
training
14" box squat for speed w/power factor
RDL- 275x10x5
hanging leg raises
stretch/foam roll/glute bridges before bed
I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.
14" box squat for speed w/power factor
- 185x3 @ 3.46
- 185x3 @ 3.09
- 185x3 @ 3.33
- 185x3 @ 3.46
- 185x3 @ 3.46
- 205x3 @ 3.21
- 205x3 @ 3.21
- 205x3 @ 3.33
- 205x3 @ 3.33
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 225x3 @ 3.96
- 225x3 @ 3.96
- 275x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.33
- 275x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.46
RDL- 275x10x5
hanging leg raises
stretch/foam roll/glute bridges before bed
I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.
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