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

Training log update

My training has picked up the last 2 weeks. My schedule is close to normal so training has been pretty good. I will say the last few months have not been good to my bench. I am close to setting records but my lockout strength has really suffered and I need to really bring it up if I expect to bench anything good.

Work on
bench - triceps/lockout
squat/deadlift - hips/hamstrings

I will give you the video first then you can see the specific workouts below.



3/28
Illegal wide bench worked up to 120 kg x 8

jm press 60kg 2x8, 70kgx8
band pushdowns 3x10
db rows 70 3x12

curls 3x10
band pull aparts 3x12
jump rope x200


3/29
Deadlift while standing on 2 inch blocks
445, 495, 535, 585, 605x1

front squat 185x5, 205x5, 225x5
single leg hypers 90 3x10

green band leg curls 3x10
decline situps 25 3x8

3/31
Had to push training forward one day due to other stuff going on this week. Should have just done some rep stuff but I decided to do 4 board anyway. I was still sore and everything felt heavy. I still hit 90% of my best so I will take it.

225x3, 275x1 add 4 board 315, 365x1, 385x1, 405x1, 425x1, 455 miss

oh press 125x5, 145x5, 165x5
chuck V pulldowns 140 2x10, 160 4x10o
preacher curls 5 5x10
neck harness 2x12

Tates 55/60 x 10, 10, 10, 8, 8
-Thought I had 2 55's but I had one 55 and one 60. I did not notice until I was done with 3 sets. So I just switched hands and did 2 more sets.


4/2
Speed squat ssb + green band on foam pad 275 6x2, 315 2x2

rdl 225 4x6
manual leg curl 2x6
pulldown abs 4x8

prowler 90# 10x30 yards

4/6
good mornings with straight bar.
225, 275, 315, 365, 405x3, 435x2 could have done another but my mid back did not feel right.

front squat 185x3, 225x3, 245x2
hypers single leg - 2x10 90, double 180 2x10
green band leg curls 3x12
decline situps 3x8

prowler 10x30 yards 90#s

4/7
Metal Militia reverse band green deload about 160#s at chest but all gone at the top.
225x3, 275x3, 315, 365, 405, 435x1, 465xmiss

oh press 135x3, 155x3, 175x3
chuck v pulldowns 140 5x12
tates 60 4x8
preacher curls 80? 3x10
shrugs 225 3x12

Review of BulletProof Knees

If you are pushing your body to its limits it is going to break down at some time or another. For some it is their back, some their shoulder and in my case it was my right knee. I have arthritis in that knee, most likely from being rolled on twice playing college footbball. I have been having some sort of pain and swelling over the last 18 months. I asked for help on Twitter. @RobTrainSystems replied and offered me a copy of his product Bulletproof Knees.

When I got the manual and dvd in the mail I was supprised at how much information was included. Mike covers everything you need to know. What exercises you need to do and which ones to avoid. He go into depth about what areas you need to stretch or foam roll to reduce your pain and he clearly states that mobility work is very important. And I agree. Now in my opinion Mike did not go into too much depth in the manual. I understand Mike already put out Magnificent Mobility and it covers everything you need to know for a great dynamic warm-up.

Overall this is a great product and has helped me reduce most of the pain I have. Now with that being said the pain only stays away as long as I do what is outlined in the book. Consistency is key. As soon as I skip my mobility, soft tissue and stretching I am reminded with pain. This manual will give you the tools but you still have to do the work and be consistent.

The manual comes with a dvd. To be honest I have not watched all of it. I gave the manual to my dad in hopes he would read it and it would open his eyes to what he needs to do. I am still waiting for him to finish.

The manual is pricy. But to go through the day without any pain is priceless. How much is doing what you love worth to you?

If you have knee pain or work with someone who has knee pain should own Bulletproof Knees. If you don't have Magnificent Mobility get it as well. They both will have a huge impact on how you feel.


Check out all of Mike's other products at http://robertsontrainingsystems.com/products/

Deadlifting tips

If you pull conventional.

If you are weak off the floor turn your toes out for more leg drive but a harder lockout.
Push your knees out to the side.
Line in the bar with the top of your quads before you pull.
Know what eyelets line up under the bar so you can be consistent.
Drive your heels thru the floor.
Pull the tension out of the bar.
Pull back not up when locking out the weight.
Use your weight as a counter balance.
Let your upper back round some.
Use your belly to push off your legs
It should be hard to get to the bar if you have enough air in your belly.
It is okay to start with your head down.

If you pull Sumo.

Squat the weight up.
It will be slow off the floor keep pulling.
If you tend to lose your balance turn your feet forward some.
Push your knees out.
Start with you head up.
Keep your torso upright.
Pull back.



Other things to try or think about

Deadlift off mats
Go heavier for speed pulls (60-70%).
Low box squats work great.
Deadlift against bands will make you work.
Close stance box squats will build the start of your conventional pull.
Ultra wide deadlifts will build the start of your sumo pull.