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

Update and Training log

The last four weeks have been very busy with our move and selling of our old house. My garage gym has been reduced down to a 10x10 storage unit. It was sad to see everything put up and know that it will sit there without getting used for at least a year.

I do want to thank a friend I met only a few months ago on twitter. Strongman Bob came up from Cleveland to help me load my equipment onto the u-haul and I could not have done it without him. Check out his blog http://thethinkingstrongman.blogspot.com He has been using the Reactive training method with his training and is making great progress. A big thanks to him for his help.

As far as my training goes I had a few hiccups over the 4 weeks but I think I am settling in at the new gym and am ready to start planning for a meet soon.

Here are a few videos the training cycle.







That's all for now. Thanks for stopping.

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/

I'm back

Well the last few months have been a challenge. In September my wife accepted a job at a Parisi Speed school franchise. So we moved back to her home town in Indiana. We moved across four states and now it's four months later. Everything has been turned upside down and training has been crazy for both of us. If you read Julia's log on www.EliteFTS.com she has not posted as much as in the past few months since the move. She has less time on the computer at work and less down time to answer questions and post in her log. She is still training but following the two day a week template for 5/3/1 by Jim Wendler.

I found a gym that allows chalk has some powerlifters and even plays OK music. But It is closing any day. It has been month to month and I am not sure it will be open when I get there each morning. I have also been using 5/3/1 but this cycle will be my last as I prepare to get back to some meets. I think the further advanced you are the long you have to run 5/3/1 before you start breaking into new territory. I have used these five months to fix some knee problems. I was lucky enough to get a copy of Bulletproof Knees by Mike Robertson and it has help me more than I can explain. But I will write more on that later.

I hope to bring you new information and make this a great 2010.

5/3/1

(Post by Julia)

If you haven't been checking out my training log over at EliteFTS, shame on you! As mentioned yesterday, we've got a big move ahead of us. So in the midst of my busy schedule, training by myself on some days, and trying to put back on some muscle, I've decided that something simple is going to be the best for me right now.

If you haven't checked out Jim Wendler's 5/3/1 book, you're missing out. While it's nothing mind-blowing or innovative, it outlines a great way to build up some raw strength and put on some muscle. If you don't want to have to think (which, sometimes, let's be honest, it's nice not to think) then this is for you.

So far, it's been going well. Having 2 kids in less than 2 years, training has been a bit sporadic. My bench strength has remained relatively the same, but my lower body work suffered. So, I'm interested to see how this will help build my raw strength and add some muscle back on to my quads, hamstrings and glutes.

Also, if you missed the EliteFTS twitter chat we had last week... whew! You missed out. Several of the EFS team members answered questions (Live) from readers. If you want to read back on some of that chat, you can go to Twitter.com. In the search box enter #EliteFTS. The post will read backwards, but we talked about some great things. So be sure to check it out. And if you did miss it, then you missed out on a chance for some free EFS t-shirts.

Stay tuned because we'll be having another one sometime in the near future.

Inside Out & Magnificient Mobility

We've been very busy over here at the Iron Edge. We'll be moving in 2 weeks, so needless to say, we've got alot to do. In the meantime, Mike Robertson (a friend of mine from college) is having a huge sale on some of his products that he created with Eric Cressey and Bill Hartman. They have a new product coming out soon, so they are discounting their Magnificent Mobility and Inside Out stuff. If you haven't seen any of these products yet, check them out. Well, worth it!

Go to Mike's product page and enter FALL09 in the checkout code box and you'll get 30% off!

The Rotater: Review

Shoulder injuries are common in any sport. Whether it's powerlifting, baseball, football... you name it.

Enter: The Rotater

The Rotater's creator is Scott Kay. After several motorcycle racing accidents and three shoulder surgeries, Scott came up with this.

This device can be used for stretching (both internally and externally) and even strengthening. By attaching the strong arm kit, you can also perform internal and external strengthening exercises.

I've been using it for the past week and I love the strengthening part of it. I use it as a warm-up on my upper body days. Personally, I've never had tight shoulders, but I can definitely see how this can stretch and alleviate some of those tight spots.

This is a great tool to be used in conjunction with your physical therapy program. It allows you, the patient, to stretch at home and strengthen when you need to. Check out the Rotater's blog for more info on shoulder rehab and performance. You can also follow him on Twitter @TheRotater.

Be Strong,

Julia