11.5.11 Wv 2 Wk 3 Sumo DL

Nice to end this wave on a high note.  I will be deloading next week, just doing two workouts with very low percentages and an emphasis on restoration.  My sumo deadlifting is rapidly approaching my best conventional deadlifting.  It certainly feels easier on my body.

A1)Scooter Rollouts x 6 x 3 sets

A2)Standing Box Jumps (double response)
31" x 5
41" x 3 x 2 sets

B1)5/3/1 Sumo DL
w/u...
370 x 5
420 x 3
470 x 10 PR

B2)Upper Body Stretches

C1)High Bar GMs
95 x 3
165 x 5 x 4 sets

C2)Single-Arm/Single-Leg KB DL
32kg x 5 x 4 sets

D)Prowler w/ 90lb

Run Down High Handle x 10yd

Run Back Low Handle x 10yd

Repeat

Rest 1 minute

Repeat 7 more times for a total of 8

11.3.11 Wv 2 Wk 3 Close Grip Bench

A1)Reverse Light Band Pushup x 5 x 3 sets

A2)BB Full Contact Twist
50lb x 5 x 3 sets

B1)Weighted Chins
BW x 5
BW + 45lb x 5
BW + 90lb x 4

B2)5/3/1 Close Grip Bench
w/u...
210 x 5
235 x 3
264 x 6 PR

C1)Chest-Supported Iso-Row
310 x 10 x 5 sets

C2)Incline DB Press
85lb x 10, 10, 10, 10, 9

D)Tabata Tire Striking

10.31.11 Wv 2 Wk 3 Front Squat

One of the reps in the middle looks a bit high to me.  And although only the 6th rep felt like it got in front of me, in the film I lose a bit of stability just after I come out of the bottom of the squat on each rep.  Hmmm...still, a PR.

A1)Cleans
115 s 3
165 x 3
205 x 1
225 x 1
265 x 1

A2)Hanging DB Knee Raise
30lb x 10 x 3 sets

B1)5/3/1 Front Squat
w/u...
235 x 5
270 x 3
299 x 6 PR

B2)Upper Body Stretching

C1)Slosh Pipe Walking Lunge x 10 x 5 sets

C2)GHR x 8 x 4 sets

10.29.11 Wv 2 Wk 3 Military Press

I have been screwing around with my grip on the military presses since I started my third go around of 5/3/1.  False grip, thumb wrapped, pinkies on rings, pinkies 2 fingers-width inside the rings, etc.  Not the recipe for success, but I figure at some point something will feel good enough to stick with.

A1)Med Ball Squat Throw
10lb x 5 x 3 sets

A2)Unilateral Lateral Suitcase DB Carry
80lb x 5 yd x 3 sets each arm, each way

B1)5/3/1 Military Press
w/u...
140 x 5
160 x 3
178 x 6

B2)Weighted Neutral Grip Pullups
BW x 5
BW + 45lb x 5
BW + 85lb x 5

B3)Hip Flexibility/ROM

C1)Fat Grip Pullups x 8 x 5 sets

C2)Kneeling DB Press
60lb x 10 x 5 sets

D)Upper Body Conditioning
20 sec work/40 sec rest x 4 rounds of this circuit...
Tire Striking
180lb Prowler Shoves
Battle Ropes
Continuous Med Ball Chest Pass

10.27.11 Wv 2 Wk 2 Sumo DL + Prowler

Damn I love this lift.  I lost count of my reps tonight--I know it was at least 10, my buddy Sam thought it was 12, so i'm going with 11 as the official count.  I made a lot of noise.

A1)Turkish Get Ups
20kg KB x 2 each arm
32kg KB x 1
110lb DB x 1

A2)Standing Box Jumps
30" x 3
40" x 3 x 2 sets

B1)5/3/1 Sumo DL
w/u...
345 x 3
395 x 3
446 x 11 PR

B2)Standing Ab Wheel x 6 x 3 sets + 1 rep/set over last week

C1)Single Arm/Single Leg KB DL
32kg x 5 x 4 sets per leg

C2)High Bar GMs
95 x 3
160 x 5 x 4 sets

D)Prowler w/ 90lb
High Handle Down 10yd
Low Handle Back 10yd
High Handle Down 10yd
Low Handle Back 10yd
Rest 1 minute
Repeat 8 times

10.24.11 Wv 2 Wk 2 Close Grip Bench + Upper Body Conditioning

Going to start trying something a bit different...on upper body days I will do upper body-centric conditioning work--tire striking, med balls, battle ropes, prowler shoves/rows, etc.  I seem to be building lower body mass as my pants are barely fitting but the upper body is pretty much staying the same.  I think this is because I'm pushing the Prowler exclusively on lower body days and incorporating it again on upper body days.  This is adding volume to my leg training, hence the lower body mass gains.  So, I will try this new approach to conditioning on upper body days to add some volume for the, uh, upper body.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist

50 x 5 x 3 sets

B1)5/3/1 Close Grip Bench

w/u...

195 x 3

220 x 3

250 x 8 another PR

B2)Weighted Chins

BW x 5

BW + 45 x 5

BW + 90 x almost 5 + 10 lbs over last week

B3)Lower Body Corrective Work

C1)Chest Supported Iso Row

310 x 10 x 5 sets + 10 lbs over last week

C2)Incline DB Bench

85s x 10, 10, 10, 10, 8 + 2 reps over last week

D)Upper Body Conditioning Circuit (20 sec work/40 seconds rest)

3 rounds of...

Overhead Tire Strikes

High Handle Prowler Shoves w/ 90 lbs on low handles and 90 lbs on uprights

Standing Battle Ropes

10# Continuous Med Ball Chest Pass Against Wall

10.22.11 Wv 2 Wk 2 Front Squat + Prowler

A1)Cleans
Muscle Clean w/ bar x lots
115 x 5
165 x 3
205 x 3

A2)Weighted Hanging Knee Raise
30lb DB x 10 x 3 sets

B1)Front Squat
Didn't need to work up, did so with the cleans...
220 x 3
250 x 3
284 x 5

B2)Upper Body Corrective

C1)Slosh Pipe Lunges x 10 per leg x 5 sets

C2)GHR x 8 x 5 sets

D)Prowler
90lb x 40yd x 8 sets, alternating high and low handles every 10 yd