Friday, February 27, 2009

Training log update

2/25/09 Speed bench

Speed bench 2 chain 185 6x3
Pin press while laying on floor 225, 315, 405, 455, 495x5
incline JM press 185 2x6
dumbell overhead press 50 2x15
fat man rows against mini band 4x8
hammer curls 4x8

2/27/09 Max effort lower

Free squat 145, 195 add briefs, 255, 345, 395, 435, add suit straps down, 545, 635x2, 685 2x2

Here is the video of todays squatting.

rackable camber bar goodmornings 135, 225, 315, 405x6, 315x8
poor man back attack 2x12
superset with short strap hypers 140 2x20

Afternoon session
16kg kettlebell front squats with heels elevated 2x8
side bends 80 4x10

Article: Interview w/ Julia on EFS

You can check out a new interview with Julia that is now up on Elite Fitness Systems. Julia spoke with The Angry Coach the other day about training philosophies, the success of the football program at the University and how to break into the Strength field. You can check out the article here.

Tuesday, February 24, 2009

Training log - 2/23/09

Last week was a deload week so there is not much to tell about that week other than I got sick and I am still fighting off a cold. No pressing,squatting or deadlifting last week so I got to recover pretty well.

Monday 2/23/09

speed squat with a blue band 315 5x2

ultra wide deadlifts worked up to 495 2x5

Glute ham raises (elevated 16 inches) x10, 10, add med ball for contrast x10, 9

Here is a video of the morning workout.

Afternoon workout

long strap reverse hypers 330 3x12

leg raises against mini bands 3x12

face pulls with rotator bar 3x12

Saturday, February 21, 2009

Training log update

My last two max effort workouts were gear work. I put on a borrowed squat suit and worked up to 665 for a double. I need more hamstring work and more ab work before my meet in 8 weeks.

Max effort bench went a little better but I can't quite get over the hump and double more than 515. My left arm stays tucked and I handcuff myself before I get the bar to lockout. Having gained weight since I got the shirt has made touching much harder but I have already taken off five pounds and will take off another five before I have to cut weight before the meet.

This week has been a deload week so it has been pretty low key. All assistance work and I have upped my cardio frequency to four days a week for 20-30 minutes.

The Last three months

We just finished up with a three month cycle and as always there are good and bad things to take from it all. I know I need to keep pushinf my raw strength to get more out of my bench press shirt. We got away from exercises like illegal wide benching and camber bar benching and my raw bench press has stayed the same.

My squat seems to be going well other than my gear work. I have a new squat suit on the way so I will be able to better gauge where I am at with my competition squat.

My deadlift is also in a good place right now. Since I have added in direct quad work the start of my deadlift has gotten better. I hit a big pr against bands and that is a good indicater for me.

As a whole the last cycle was a bit much with all of the band work and gear work. But if all goes well at the meet we may do something like this again. Back to the drawing board.

Thursday, February 12, 2009

2/11/09 Training Log

Speed bench
monster mini band 185 6x3 on foam pad

Tricep death 2, 3, 4, 5
2 reps on 2-4 board and 4 rep on the 5 board
225, 245 x 2 sets

shrugs 225 3x12

rotator bar pulldowns 180 3x12

curl with ez bar 70 3x12

face pulls 3x12

Plate pinch 25# plates 3x10 seconds each hand. Much better this time.

Afternoon session
arm bars 8kg kettlebell 3 on each arm
rack walks with miniband around wrists
Then had my wife stretch my hamstrings.

Monday, February 9, 2009

Training log 2/8/09-2/9/093

2/8/09 max effort bench

Metal Militia reverse band (blue)

225, 275, 315, 365, 405, 455, 505x1 (pr)

I flared my elbows to early. The set up may have something to do with this but I still got it.

Here is a video of the reverse bands. Also a training partner hitting a huge attempt at 635.

Floor press with 2 chain on each side
135, 185, 225x5, 275x2 (shouder was not happy after the reverse band)

dumbell rows 120 4x8
face pulls 110 2x12
skull crushers with ez curl bar 120 4x10
blast strap y+t 2x8 each direction
db curls 3 sets I wont tell the weight because it is that embarrasing.

2/9/09 speed squat

Speed squat with green band and 2 chain
315x2, 365x1, add suit on top of briefs 405 2x2, 455x2, 495x2

speed deadlift barweight 405x1, 455x1, 505 3x1

Video of the squatting and deadlifting

reverse hypers short strap outside of plates 240 4x12

kettlebell front squat
standing on decline.
8kg 3x12 as far down as I could go.

ghr 3x8
ab wheel 3x8
green band arch back good mornings 3x12

Sunday, February 8, 2009

Training log 2/6/09

Max effort lower

Deadlift against double mini bands.

Things were heavy from the start and it was expected with the heavier work we were pushing on speed days.

135, 185, 225, 275 315, 365, 405, 455, 495, 545x1, 585xmiss

I broke my record on this exercise a month ago and I am wondering if I can only deadlift 2 out of 3 waves. The other option is to up the deadlift reps the first month to 5. This will be decided after the meet.

Short strap hypers 290 3x12
ball leg curls 3x12
pulldown abs 3x12

Saturday extra workout

airdyne 30 min.
bodyweight lunges 2x15 each leg
foam roller calves and hamstrings.

Thursday, February 5, 2009

Training log 2/4/09

Speed bench with monster mini off foam board. 185 6x3

modified tricep death (boards 3, 4, 5 with monser mini)
275 x 2 on each board
275 x2 on 3 board,x 2 on 4 board, x6 on 5 board

Here is a video of todays tri death.

Finished up with a circuit
barbell shrugs in front 315 2x15, behind 225 2x15
curls with ez curl bar 95 3x8
rotator bar pulldowns 180 5x10
plate pinch 25# plates 3 sets each hand.

Monday, February 2, 2009

Training log 2/1/09 and 2/2/09

Sunday 2/1/09 Max effort bench.

Bench with monster mini band
135, 185, 225, 275x1 add 3 board, 295x1, 325xmiss

I was out of my groove on the last one and seemed to beat up my shouders quite a bit. Benching against monster mini twice in 1 week is too much.

overhead press with el gordo (counted as 45 lbs)
95x5, 135x5, 155x5, 185x2 was off balance from the start so I quit after 2

face pulls 110 3x12
Dumbell rows 125 3x8
blast strap Y and T 3x8
skull crushers with ez bar 120 5x10
band curls 4x20

Monday 2/2/09 dynamic squat
Morning workout
Green band and 2 chain 315x2, 345 5x2 add canvas suit over briefs + 1 mat 365x1, 405x1

Here is a video of everything except the 405x1. The camera battery died.

Speed deadlift against double monster mini band with canvas suit on over briefs
315x1, 345 5x1, 395x1

Reverse hypers short strap outside the plates 240 3x12

circuit 3x
24 kg kettlebell swings against a purple band. x10
blue band round back good mornings x12
ab wheel x8

Foam roller, stick and stretch
calves, hamstrings, quads, it bands