I just want to say great job to my wife who did a fantastic job even with a messed up back at the SPF Women's PRO/AM. I am not going to do a recap as you can read hers on elitefts.com. It was one of the best run meets I have even been involved with. The flights were posted the night before, the equipment was top notch and the meet ran almost on time. Great job to Laura Phelps for putting together a great meet.
I will write more later about her making weight using carb backloading.
Thursday, April 19, 2012
Tuesday, April 10, 2012
Week 3 of March/April 2012 cycle
Wed April 4th
Each week I have used a micro mini band and added chain each week for this bench cycle. This week I use about 3 set of chain. I have not weighed my big chain but it is bigger than standard used for lifting. My other chain totals 28 pounds.
Speed bench
135 9x3
155x1
165x1
177x1
Pin press
223x5
360x5
399x5
449x5
500x3
A1 fat man rows 4x12
A2 Tates 40x10, 55 3x12, x8
B1 shrugs 225x15, 275 2x15
B2 hyper curls 2x20
The shrugs resulted in a headache for 4 days. I am sure that is not the only factor but it did the most damage.
Friday
Lower body
HIIT on spin bike for 12 minutes
wall sits
weight vest (20)
+16kg kettlebell 2x30 sec, 24 kg 2x30 sec
A1 Leg curls with 20 pound ankle weights 4x25 each leg
A2 plank 4x30 sec
B1calf raises 2x15
B2 roller hypers 6 plates 2x8
Each week I have used a micro mini band and added chain each week for this bench cycle. This week I use about 3 set of chain. I have not weighed my big chain but it is bigger than standard used for lifting. My other chain totals 28 pounds.
Speed bench
135 9x3
155x1
165x1
177x1
Pin press
223x5
360x5
399x5
449x5
500x3
A1 fat man rows 4x12
A2 Tates 40x10, 55 3x12, x8
B1 shrugs 225x15, 275 2x15
B2 hyper curls 2x20
The shrugs resulted in a headache for 4 days. I am sure that is not the only factor but it did the most damage.
Friday
Lower body
HIIT on spin bike for 12 minutes
wall sits
weight vest (20)
+16kg kettlebell 2x30 sec, 24 kg 2x30 sec
A1 Leg curls with 20 pound ankle weights 4x25 each leg
A2 plank 4x30 sec
B1calf raises 2x15
B2 roller hypers 6 plates 2x8
Wednesday, April 4, 2012
Max effort bench April 1 2012
My carb backloading is tightening up and body weight is down to 239 but my strength is still up. I will be doing a prep phase starting Tuesday though my deload week. This is going to suck but will fine tune things and jump start more progress.
Max effort upper
Floor press w/ fat gripz
273x3, 310x2, 340x1, 360x1 (close to a floor press all time record)
4 board
310x3, 360x3, 390x3, 409x1
A1 grenade rear band flys x15,15,20,20
A2 reverse average band rows 4x12
B1 pushdowns on dip machine 3x15
B2 curls on cable machine 3x12
B3 front raise with 45 pounds plate 3x12
Monday
Knee is feeling decent. Still minimal swelling is at bay and I feel like quad strength is getting a little better.
Giant camber bar goodmornings.
185x3, 225x3, 275x1, 315x1, 365x1
Felt good to go heavier even though this is only 60% of an all time record but I know I am keeping some strength.
A1 Pulldown abs 200 3x12
A2 curls 25 3x12
A3 band hip work x20, 15, 20, 15 (2 different seat heights)
B1 tkes 3x8
B2 skipped neck harness
Time for day two of low carbs.
Max effort upper
Floor press w/ fat gripz
273x3, 310x2, 340x1, 360x1 (close to a floor press all time record)
4 board
310x3, 360x3, 390x3, 409x1
A1 grenade rear band flys x15,15,20,20
A2 reverse average band rows 4x12
B1 pushdowns on dip machine 3x15
B2 curls on cable machine 3x12
B3 front raise with 45 pounds plate 3x12
Monday
Knee is feeling decent. Still minimal swelling is at bay and I feel like quad strength is getting a little better.
Giant camber bar goodmornings.
185x3, 225x3, 275x1, 315x1, 365x1
Felt good to go heavier even though this is only 60% of an all time record but I know I am keeping some strength.
A1 Pulldown abs 200 3x12
A2 curls 25 3x12
A3 band hip work x20, 15, 20, 15 (2 different seat heights)
B1 tkes 3x8
B2 skipped neck harness
Time for day two of low carbs.
Friday, March 30, 2012
Nutrition and last 2 workouts.
I have recently started keeping a nutrition long on the Dangerouslyhardcore.com forum. I am trying to tighten up my carb backloading in hopes of leaning out more.
Monday
HIIT on spin bike 4 minutes easy/30 sec. hard. 2 cycles of that and another 4 minutes. This will be my 2nd day a week of HIIT. I will build up to 5 cycles each day.
A1 -GCB goodmornings 95x5, 135x5, 185x5. 225x5 (heaviest weight on back since last year)
A2 - spud pull down abs 180x12, 200 3x12
B1 - curls 3x12
B2 - band hip work 3x15
C1 - TKE 3x8
C2 - nech harness 40 3x15
Wednesday
My hands are really starting to feel beat up. I need to adjust to this heavier training. I might need to back down a bit next cycle and add it back in slower.
Speed bench
Micro mini and 28 pounds of chain per side. 155 9x3
pin press 3 inches (guess)
399x3, 449x3, 486x3
A1 - Fat man rows 3x10, 2x8
A2 - tates 50 4x12
B1 - shrugs 275 3x15
B2 - curls 3x12
Monday
HIIT on spin bike 4 minutes easy/30 sec. hard. 2 cycles of that and another 4 minutes. This will be my 2nd day a week of HIIT. I will build up to 5 cycles each day.
A1 -GCB goodmornings 95x5, 135x5, 185x5. 225x5 (heaviest weight on back since last year)
A2 - spud pull down abs 180x12, 200 3x12
B1 - curls 3x12
B2 - band hip work 3x15
C1 - TKE 3x8
C2 - nech harness 40 3x15
Wednesday
My hands are really starting to feel beat up. I need to adjust to this heavier training. I might need to back down a bit next cycle and add it back in slower.
Speed bench
Micro mini and 28 pounds of chain per side. 155 9x3
pin press 3 inches (guess)
399x3, 449x3, 486x3
A1 - Fat man rows 3x10, 2x8
A2 - tates 50 4x12
B1 - shrugs 275 3x15
B2 - curls 3x12
Monday, March 26, 2012
Weekend training 3/23 and 3/25
Friday - Not much to say for my lower body workout. Still working around a bum knee.
HIIT on spin bike. 4 minutes slow with 30 seconds as fast as possible. I did 3 full cycles and 4 extra minutes.
wall sits w/ 20 pound weight vest 4x30 sec.
B1- Standing leg curls with 20 pound ankle weights 3x25 each leg
B2 - plank 3x45 sec
C1- calk raise 3x15
C2- Roller hypers 4 plates 2x8
Sunday
The plan was to put on my bench shirt but I forgot it
Bench - 223x3, 275x2, 310x1, 330x1, 352x1
4 board - 360x3, 380 2x3
A1- reverse band rows 4x12
A2- grenade banded rear flys
B1- pushdowns on a dip machine 140 3x15
B2- Curls on cable machine 3x12
B3- plate front raise 3x12
HIIT on spin bike. 4 minutes slow with 30 seconds as fast as possible. I did 3 full cycles and 4 extra minutes.
wall sits w/ 20 pound weight vest 4x30 sec.
B1- Standing leg curls with 20 pound ankle weights 3x25 each leg
B2 - plank 3x45 sec
C1- calk raise 3x15
C2- Roller hypers 4 plates 2x8
Sunday
The plan was to put on my bench shirt but I forgot it
Bench - 223x3, 275x2, 310x1, 330x1, 352x1
4 board - 360x3, 380 2x3
A1- reverse band rows 4x12
A2- grenade banded rear flys
B1- pushdowns on a dip machine 140 3x15
B2- Curls on cable machine 3x12
B3- plate front raise 3x12
Thursday, March 22, 2012
Speed bench week 1 3/22/12
I am planning on a bench meet in June and it is time to step things up a bit.
Speed bench with a micro mini and 1 set of chain. The plan is to add more chain each week.
135 x3
155 9x3
177 x1
185 x1
Pin press 3+ inches
310x5
399x5
449x5
481x3
I am running an experiment in hopes that putting 90% on my shirt bench every week will prepare me for heavier weights in the shirt. Most of my max effort work is below 85% of my shirt bench and with a lack of training partners it is hard to get into my shirt more than once every eight weeks.
A1 Grenade fat man rows 4x12
A2 tates 50 4x12
B1 shrugs 225 3x15
B2 battling ropes 3x115 slams.
B3 reverse hyper curls 20kg 3x20
Overall a good session. Weight was 240.8 today.
Speed bench with a micro mini and 1 set of chain. The plan is to add more chain each week.
135 x3
155 9x3
177 x1
185 x1
Pin press 3+ inches
310x5
399x5
449x5
481x3
I am running an experiment in hopes that putting 90% on my shirt bench every week will prepare me for heavier weights in the shirt. Most of my max effort work is below 85% of my shirt bench and with a lack of training partners it is hard to get into my shirt more than once every eight weeks.
A1 Grenade fat man rows 4x12
A2 tates 50 4x12
B1 shrugs 225 3x15
B2 battling ropes 3x115 slams.
B3 reverse hyper curls 20kg 3x20
Overall a good session. Weight was 240.8 today.
Tuesday, March 20, 2012
Training log 3/20/12
I am starting a new cycle this week and after 3 full months of almost no lower body work I am going to add it back and see how my knee holds up.
tornado ball 2x50
A1 Giant camber bar goodmornings
barx8, 95x8, 135x6,6,6
A2 Pulldown abs with spud strap
160x8, 180x12, 200x12,12,12
A3 preacher curls on ghr
25x12,35x12,12
B1 hip abduction with a mini band
x15,15,20
B2 tkes with average band
x8,x8,x8
B3 neck harness
40x15,15,15
Some foam rolling and lacrosse ball work. The knee still has some swelling but it is not getting worse. After this cycle I will have to decide if I can continue or have to back it off again.
tornado ball 2x50
A1 Giant camber bar goodmornings
barx8, 95x8, 135x6,6,6
A2 Pulldown abs with spud strap
160x8, 180x12, 200x12,12,12
A3 preacher curls on ghr
25x12,35x12,12
B1 hip abduction with a mini band
x15,15,20
B2 tkes with average band
x8,x8,x8
B3 neck harness
40x15,15,15
Some foam rolling and lacrosse ball work. The knee still has some swelling but it is not getting worse. After this cycle I will have to decide if I can continue or have to back it off again.
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