Friday, February 7, 2014

Relentless 8 weeks out and a big PR



1/26/13
Bench with Fat Gripz
225x3
275x3
315x2
335x1
350x1 - PR
360x1 - PR

band flys
band pulldowns
face pulls
tates
ez curls

1/27/13
Isometric deadlift -  I forgot to write it down but did get some video.



1/29/13
Speed bench against mini band
165 6x5
185x1
225x1

5 board
350x3
375x3
400x3
425x3
450x3

YTW
band pushdowns
band flys

1/31/13
band leg curls 4x10

Deadlift with plates raised 1 1/4 inch

445, 495x1
add briefs
535, 585 625x1
675x1
715x1 - With collars this is actually 726. PR



Sunday, January 26, 2014

Relentless meet prep 9 weeks out

Our HopeKid - Caleb 

If you would like to donate to hope kids please click here 


1/19/13
Bench press
225x5
275x3
315x3
345x1
360x2 (pr)

5 board
385x2
410x1
435x1
460x1
485x1 
Stopped since my 6 year old could not handle the board well enough. 

band pulldowns
facepulls
tates
ez curls

1/20/13
ghr x6,8,8
ghr situps 3x10

deadlift with plates raised 3 inches (deadlift for Caleb)
395x5
425x5
485x5
add belt
515x12 


stiff leg deadlift on 4 inch deficit335x8
355x8
405x6

serrano split squat

1/22/13

Speed bench + mini band
155 5x5
165x5

5 board
325x5
350x5
375x5
400x5
425x5

barbell ext on the floor
Chain YWT

1/24/13
Our new elitefts deluxe monolift, elitefts competition bench with added band pegs and face saver and platform for our R2 rack were delivered. We spent most of the day moving equipment so I took the day off. My knee has also been taking a beating so I decided a day off might be good. The swelling since has gone down some.  If you are in the Chicago/Northwest Indiana area and would like to visit or train with us, please leave a comment or contact me via www.Julialadewski.com.


Relentless meet prep - 10 weeks out



1/12/2014

Bench
315x3
345x3
add catapult
385x2
405x2
425x2
Shoulder was wonky so I cut it there. This might have been a record double with the catapult.

Band rows
catapult pull aparts
ez curls
tates

1/13/2014

GHR
3x8

situps on ghr
3x10

I opted to not box squat in favor for speed deadlifts with a sumo stance to get in some skill work that I need before Relentless.  Each set got better and more explosive. I need to overcome the apprehension and fear of pain.

425 2x1
475 5x1


stiff leg deads on 4 inch platform
315x6, 365x6, 405 2x6

Serrano split squats

(knee did swell from this but calmed down by morning) I will try and pull sumo every other week. 

1/15/13

DE bench 
60# of chain  205 9x3

4 board
300x3
325x3
350x3
365x3
385x6

brandford press
db cleans
barbell ext 

1/17/13
TRX leg curls 4x10

ssb goodmornings (band pulling forward)
205x8

round back band GM
singl eleg hypers
calf raise
side bends.

Tuesday, January 14, 2014

Relentless meet prep - 11 weeks out

11 weeks post op. Still trying to see wha tI can do, the volume I can handle and not totally destroy my knee in the process. I am still on the quest to deadlift 800 pounds.  I hope my body can make it to that point.

1/5/2014

Bench - 315x5

4 board
335x2
363x1
393x1
421x1
431x1 (pr)

side raises
dumbell front raise
Catapult pull aparts
band ext on GHR
band rows

1/7/2014
GHR 3x5

situps on GHR
3x8

Box squat
245 3x2
245 +60# chain x1
245+120# of chain x1

speed deadlift conventional
405 8x1

Serrano split squats
ghr deadlifts

1/8/2014

Speed bench with 60# of chain
185 4x3
205 4x3
225 x3
275x1

4 board
280, 300, 325, 345x5, 365x9


Ohpress swiss bar
135 x12, 12, 11

rolling db ext
60 4x10

bb rows
rear fly
db curl

1/10/2014
band leg curls
3x12

Deadlift with plates raised 3 inches
495, 535, 585, 605, 625x1 (pr)


band goodmornings


Monday, November 11, 2013

Training log 11/6/13 - 11/11/13

Training has been fairly low key for lower body so I have been splitting my upper body workouts in half and pushing the volume a little more on my lats and upper back.

11/6
3 board
245x5
265x5
280x5
300x5
318x8

speed bench with short mini band
155 6x5

db power cleans
20 2x20

v bar pushdowns
work up to 200x12 then a giant drop set.

11/7 assistance upper

chuck v pulldowns
170 6x12

trx rows
side raises
ez cable curls
db curls
band pull aparts
pulldown abs

11/9 @ mecca barbell

Work to 370x1 raw bench press
410x1 with metal catapult

add shirt
500 x2
545x2

tuck feet under to try out knee
500x3
545x3


11/11/13 lower body - First real squat work since my surgery

backward sled drag
1 plate 4x30 yards
1 1/2 plate 2x 30 yards

box squat (high box) with a foam pad
reverse light band
95x5
135 2x8

reverse hypers
5 plates 5x15

stork stance 5x

ankle weight leg curls
3x15

abs against the ghr


Monday, October 21, 2013

Training and knee surgery

The last few weeks have been a little unproductive. I was preparing for knee surgery and trying to finish what I could on our construction so that I could have it ready for concrete when I went in for my knee scope. Here are the workouts I did since 10/7

10/7
ghr 4x10

GCB squats
255x3
275x2
295x3
310x1
328x5

front squats 2x10
single arm farmers carries 3x20 yards

10/9

bamboo bar 3x25

grenade pushdowns
rolling db extensions
trap bar rows
band pull aparts
bb curls
hammer curls

10/11 BW 239.7

20# ankle weight leg curls 4x12
split squats 2x5

deadlifts
309x3
359, 399, 449, 488x1
add belt and briefs
538, 581x1, 631 miss (quit on it when I felt out of position)

rdl 309 3x10

long strap hypers 8 3x15
stir the pot

10/13

bench
275x5
add 5 board
313x5, 363x5, 401x5

single arm grenade extension 4x15
db rows 4x12
lying cable ext
rear fly
db curls

10/14

20# leg curls ankle weights 3x12
box squat
275x2, 313x1, 365x1
I would have done more raw if I had spotters
added briefs
405, 455x1
Not strong enough to control the gear at that depth. I was all over the place.

sumo deadlift
449 8x1

land mine 50 3x12

10/17 - Knee scope


Sunday, October 6, 2013

Training log 9/29-10/3 with video

9/29/13
End of a low carb week. BW 237.5
Max effort upper

Steep incline
220x3
242x2
264x1
279x1
290x1 PR - or a very long time sinc eI have hit this
300x miss - wife touched the bar to keep it in the groove.

pushdowns 5x10
Tates 55 4x6
pulldowns (rotator bar) 4x12
A1 band facepulls
A2 band flys
A3 db curls

9/30
Finishing demo work at the house so I cut this a little short

GHR
3x8
rackable cambered bar squats
235x5
255x3
273x5
292x2
310x5

conventional deadlifts
223x10
310x8
407x6
457x5

10/2 speed bench

120# of chain with ez chain loader

bamboo bar
3x25 reps

grenade pushdowns
rolling db extensions with 15 seconds rest
trap bar rows
band pull aparts
bb curls
hammer curls 1/2 way up

10/3/13 Max effort lower

band leg curls 3x12

Since I am not doing the meet in two weeks I wanted to pull something heavy before my knee is scoped.
Sumo deadlift with plates raised 3 inches
315x3
365x3
405x3
455x1
495x1
545x1
585x1
add suit
639x1
677x1
709x2 PR


long strap hypers 6 plates
3x15

stir the pot
4x6 each way