Tuesday, October 21, 2014

Relentless Detroit 3 weeks out

10/13 Dynamic Effort Lower
TRX leg curls 4x10
Speed deadlift 455 5x1
Yoke bar goodmornings 145 3x8
Single leg hypers 4 plates 4x8
Situps on ghr 2x8

10/15 Speed bench
Speed bench – Short mini and long micro mini 165 5x5, 185 1x5, 205, 225x1
Db press on steep incline 80 x12, 9, 9
Banded scap rows – avg band 2x12
A1 neutral grip pushdown 4x10
A2 side raises 4x15

10/16 Bench assistance
Neutral grip pulldowns 4x8
Alternating db curls 3x8
Barbell rows 2x10
Drag curls 2x8

10/17 Max effort Lower
Tuesday my knee felt great. After the soft tissue work my swelling was down to as good as it gets.  Wednesday morning I took my dog for a walk and my knee was tender to talk on. It felt like I had a bruise next to my knee cap. The problem is I did no lower body and don’t remember hitting it on anything. Needless to say I tried to keep things simple and put as little pressure as possible on the joint.
Suspended yoke bar good mornings
Worked up to 365x2 – Very good for me from this position.
A1 long strap hypers 9 plates 4x10
A2 side bends 70 4x12
I trained a client then did Serrano slplit squats with a Purdue Barbell lifter. I think this caused my knee to swell more or stay swollen. I felt alright. I have a feeling my Lateral quad is tight and pulling my kneecap over enough to cause some issues.


10/19 Max effort upper
Had a visitor come in and train with me today. We had a good pace and he pushed me to work harder today. I am always grateful for those workouts.
Reverse band bench with elitefts strong bands
225, 275, 315x5
365x3, 405x2, 455x1, 495x1
515x1, add grey catapult 545x1, 565x1


Relentless Detroit - 4 weeks out

10/7 DE lower
Pretty beat up from last weekend so I kept things very easy.
Reverse hypers 8sets
Side bends 3 sets

10/8 DE upper
3 board
275, 295, 315, 335, 355x5
4 board
345 3x5
Speed bench
Short mini + long micro mini
185 6x5
Pushdowns 3x12

10/9 Upper assistance
A1 dumbell rows 130 3x8
A2 DD pulldowns 130 3x8
Jwalking 2x
B1 DB preacher curl 3x12
B2 hammer curls – bottom half 3x12

10/10 Max effort deadlift
Manual leg curls 3x5 assistance from avg band 3x5
Deadlift with plates raised 2 ½ inches (4 mats)
585x1
Add  jack sumo deadlifter
625, 675, 715x1, 750 close but no cigar.


10/11 Deadlift For Hope
The meet raised $2500 for Detroit Relentless.  I am very happy about this. 

After the meet I had some soft tissue work done. It beat me up pretty good but I felt better.

10/12 ME upper
Still beat up from the day before I did what I could.
Floor press with 120# of chain 185, 225, 255x1 ( I called it there rather than push it. )

Serrano overhead press 8 2x15

Wednesday, October 8, 2014

Relentless Detroit - 5 weeks out


9/30 Rep lower
Ball leg curls 3x12

Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1

This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.


stiff leg deadlift w/ 2 chain
315x6, 365 2x6

10/1 Speed bench
3 board
325 3x5

4 board
345x3
370x3
395x3

speed bench with short monster mini band
185 6x5

10/2 upper assistance
A1 dumbell rows
130 3x8

A2 pulldowns
4x12

B1 preacher curl
B2 hammer curl

trifecta
15x1

10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts.  Things went down like this.
Squat worked up to 510 in briefs

deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585.  These felt great even with it being the first time in a new jack sumo deadlifter.


Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work.  I didn't get many reps but I am very happy with the end result.


I had a fantastic time with the elitefts family. I can't wait to go back.


Relentless Detroit - 6 weeks out

9/22 REP lower

band leg curl
TKE

box squat
235x3
285x2
315x11

Speed squat 235 and 120# of chain  3x2

long strap hypers 8 plates 4x10
abs

9/24 DE upper
Right shoulder felt normal with no issues but my left is still catchy and giving me issues.

If I push the bar very straight with the right grip I could do my board work but speed work was out.

3 board
315 3x5

4 board
315x5
330x5
345x5
370x7

4 board was 2 off my record and if my shoulder were healthy I think I could have gotten 10. But as long as I got 5 I can live with this for now.

band pushdowns - avg x50

serrano ohp 15 2x10
tates 40 3x12

9/25 upper assistance 
straight arm grenade pulldown 30 3x12

db curls
grenade facepulls
barbell curls

9/26 Max effort lower

Rackable camber bar box squat  with halfed monster mini band
185, 225, 275, 315x1


Stiff leg deadlifts
275 2x6

9/28 Max effort upper
Shoulder was still bothering me so I took it easy again.
bench w/ 120# of chain
black catapult 275 x3

reverse band jm press 185 5x6
reverse band rows 3x6
hammer curls



Thursday, September 25, 2014

Relentless Detroit meet prep - 7 weeks out



After my last bench session both shoulders were really ate up.  So I had to play things by ear.

9/16 Rep lower

GHR
3x8

box squat
235x3
265x3
295x11
325x1
350x1
375x1

My best box squat post surgery. Knees were achy but I did feel strong.


back raise
60 2x12

calf raise
situps on ghr

9/17
No pressing - Shoulders still hurt.

JM press
95 3x6

serrano ohp
12 2x12

tates
45 3x12

pushdowns
4x10

9/18 upper assistance 
scap rows + tbar rows 4x12

Sled t and y

9/19 Lower max effort

bodyweight 237

isometric deadlift and CAT deadlift
2x against pin 2 and 2x pin 3

CAT - 465 + 2 pair of chain.


9/21 max effort upper
shoulders are slightly better. Good enough to do something.

Steep incline
205x3
225x1
255x1
280x1
295xmiss

DB press with light band around back
80x12, 100x12

A1 rear delt rows
30 4x25

A2 rolling db ext
45 4x12

serrano ohp
db curls



Monday, September 15, 2014

Relentless meet prep - 8 weeks out

9/8 Rep lower

band leg curls - Avg 3x12

Box squat - 275x15
Block DL
415x5
475x5
545x5

Afternoon
side bends - 80 3x12
Band good mornings - 5x20

9/10 Speed bench
4 board - 325 3x6

3 board
275 2x5
300 x5
320 x5
340 x5

speed bench w/ monster mini band
135 3x5
155 3x5


pushdowns 50 4x12

9/11 Upper assistance
Meadows rows 85 3x10

db incline curls 3x10
rotator pulldowns 4x12

Jwalking 3x distance
pulldown abs 3x10

9/12 Max effort lower
BW 234

ankle weight leg curls 2x12
deadlift work up to 485

A1 isometric deadlift in pin 1 4x6 seconds
A2 speed deadlift 485x2 reps  (4 rounds)



yoke bar good mornings 185 3x8

B1 short strap hypers 6 plates 5x10
B2 knee raises 4x10

C1 wall sit (60#, 80#) x60 seconds
C2 lunges 3x8

9/14 Max effort upper
Bench
320x5
350x2
365x1

add silver catapult
390x2
413x1

Add single ply shirt
433x2
443x2
453x2
473x1

right shoulder was toast after this.

serrano overhead press 10 2x12
Tates 50 3x12
low cable rows 90 3x12
jwalk x1

Wednesday, September 10, 2014

Relentless meet prep - 9 weeks out

I was down for the count the last few days with a stomach bug. Weight dropped to about 231 and has not budged since. Even with carbs during the day. We will see what happens.

9/3  Dynamic effort upper
Speed bench with monster mini  155 6x5
185x1, 205x1
Db press
100x8, 130 x8,8,7,6
A1 klokov press 95 3x10
A2 incline bb extension 95x8, 115x8, 135x8

9/4 Upper assistance work
Meadows rows  75 4x12
Strip the rack ohp  3x6
Rotator pulldowns 2x12

9/5 Max effort lower
Ankle weight leg curls  2x12
Low box squat
Up to 355x1 – Stopped when my knee started to bother me. Had a little more left in the tank.
 I did a few other things but it was a mix of coaching Purdue barbell club and training. 


9/6 Max effort upper
Bench
225x5, 275x5, 315x5, 345x2
Add black catapult 365x2
Add silver catapult 385x2, 405x1 ½
Add single ply bash 425x2, 455x1, 495x1 (sloppy), add 1 ½ board 515x1
A1 Rolling db ext 60 3x10
A2 close grip pushups 4x8



9/7 Upper assistance
A1 sled Y+T  3x distance
A2 Keg (66#) ohp x8,10,12

Side raise with 5 second lower 12x12, 15x12, 20 2x12
Arnold press 25 2x12
Fat DD pulldowns 120 4x12
Fat gripz bb curls 3x12