9.24.11 Wv 1 Wk 2 Sumo DL, TGUs and Conditioning

I really thought I'd get the 130 today, but after I missed on the way down with my left arm I decided to bail after I got up on the right arm.  130 lbs. is damn heavy for me to hold overhead.  Just need to get stronger.  The sumo deadlifts felt good today, good speed given the weight, though I reverted to my old head position and forgot to pack the neck for some reason.  Today was the first time I didn't want to kill myself after the Prowler work.

A1)Standing Box Jumps
30" x 3
42" x 3 x 2 sets

A2)TGUs (reps on each arm)
20kg KB x 2
32kg KB x 1
100lb DB x 1
130lb DB x up but not down on each arm, try again next week

B1)5/3/1 Sumo DL
w/u...
345 x 3
395 x 3
442 x 8

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

B3)Shoulder Mobility Work

C1)Single-Arm, Single-Leg KB DL
32kg x 5 x 3 sets each leg

C2)High Bar Good Mornings
95 x 3
160 x 5 x 3 sets, + 5lbs over last week

D)Prowler w/ 90 lbs
High Handle 10 yds
Low Handle 10 yds
High Handle 10 yds
Low Handle 10 yds
Rested 1 minute
Repeated 8 times

9.21.11 Wv 1 Wk 2 Close Grip Bench + Conditioning

My press technique seems to be more consistent with the close grip than with a competition grip.  Sort of like my box squat compared to my free squat.  I can free squat more, but I feel like I can always count on my technique off the box.

A1)Reverse Band Pushups x 5 x 3 sets

A2)Full Contact Twist
40 x 5 x 3 sets

B1)5/3/1 Close Grip Bench
w/u...
195 x 3
220 x 3
248 x 7

B2)Chins
BW x 5
BW + 45 x 5
BW x 70 x 5 x 2 sets

B3)Hip Mobility + Integration

C1)Chest-Supported Iso-Row
280 x 12 x 5 sets

C2)Low Incline DB Press
80s x 12, 10, 10, 10, 10

D)Conditioning...20 seconds work/40 seconds rest
Tall Kneeling Battle Ropes
High Handle Prowler w/ 90 lbs
Tire Striking
28kg KB Swings
Repeat circuit 4 times

9.19.11 Wv 1 Wk 2 Front Squat + Prowler

I've chosen front squats to strengthen my mid-back and balance the relatively extreme hip external rotation of sumo deadlifts with a neutral stance form of squat, at least compared to my wide(ish) stance back squat.  I cut the reps off here when I feel the weight get out in front of me, i.e., when my mid back gives out and my elbows start to drop down in front.

A1)Hang Snatch
95 x 3
115 x 3
135 x 3 feeling good on these

A2)Hanging Pike x 8, 6, 6

B1)5/3/1 Front Squat
w/u...
215 x 3
250 x 3
279 x 6

B2)Shoulder Mobility/Chest Stretches

C1)Walking Lunges w/ Slosh Pipe x 10 each leg x 4 sets + 2 reps/set over last week

C2)GHR
W/ mini band x 8
W/ light band x 6 x 3 sets

D)Prowler w/ 90 lbs.
40 yds alternating high/low handle every 10 yds x 8 reps w/ 1 minute rest between rounds

9.17.11 Wv 1 Wk 2 Military Press, TGUs and Conditioning

Another PR today on the Turkish get-up, although it's pretty clear to me it took the wind out of my sails for the work sets of the military press.  That's okay.

A1)Double Response Med Ball Squat Throw
10 lbs. x 5 x 3 sets

A2)Unilateral Lateral KB Suitcase Carries
32 kg x 5 yds each way/each arm x 3 sets

A3)TGUs
20 kg x 2
32 kg x 1
95 lb DB x 1 crazy how easy this is now
120 lb. DB x 1 PR and easier than last week's 115

B1)5/3/1 Standing Military Press
w/u...
150 x 3
155 x 3
166 x 7

B2)Various Hip Mobilizations + Movement Integration

C1)Fat Grip Pullups
BW x 10, 10, 10, 10

C2)Kneeling DB Press
50s x 12 x 4 sets + 5 lbs over last week

D)Conditioning...20 seconds work/40 seconds rest x 4 rounds of the following circuit
Tire Striking
High Handle Prowler w/ 90 lbs
Continuous Rotational 8 lb. Med Ball Throws Against Wall
Tall Kneeling Battle Ropes

9.14.11 Wv 1 Wk 1 Sumo DL + Prowler

I generally deadlift in Five Fingers but thought I'd try my Sambas tonight as they could lend some lateral stability for the sumo deadlifts.  This proved to be true, but did not make up for the lack of sense of pressure and connection I get from pulling in Vibrams.  This was the first time I've pulled sumo with a moderately heavy weight for a single max rep set, and I figured I'd get between 10 and 15.  My best conventional deadlift high rep set is 20 reps with 405 without letting go of the bar, but I did stop a few times to get some air with the bar on the ground.  Tonight I only had the bar on the ground long enough to get a hip dip in prior to each pull after the first rep.  Pretty happy with how things went.

A1)Standing Box Jumps
30" x 3
40" x 3 x 3 sets

A2)Standing Ab Wheel x 5 x 3 sets

B1)5/3/1 Sumo DL
w/u...
320 x 5
370 x 5 (added belt here and mixed grip)
417 x 12

B2)Various Shoulder Stretches + integration

C1)High Bar Good Mornings, no belt
155 x 5 x 3 sets

C2)Single Arm/Single Leg KB DL
32kg x 5 x 3 sets

D)Conditioning w/ Prowler
Alternate high handle 10yds down and low handle 10yds back x 2 (40 yds total)
Rested 1 minute
Repeated 8 times

9.10.11 Wv 1 Wk 1 Close Grip Bench, TGUs + Conditioning

Why close grip?  I've never seriously trained it.  I've been stuck at the same weights with a more conventional grip for 3 years so screw it.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Barbell Full Contact Twist
35 lbs x 5 x 3 sets each way easy

A3)TGU
20kg x 2
32kg x 1
95 lb. DB x 1
115 lb. DB x 1 PR + 5 lbs

B1)Close Grip Bench Press
w/u...
205 x 5
220 x 5
233 x 9

B2)Hip Mobilizations + Integration

C1)Hammer Strength Chest-Supported Row, pronated grip
270 x 12 x 4 sets

C2)Low Incline DB Press
80s x 12, 12, 12, 9

D)Conditioning...20 seconds work, 40 seconds rest x 4 rounds
Tire Striking
30" Box Jumps
1/2 Kneeling Battle Ropes
Prowler on High Handle with 90 lbs.

9.5.11 Wv 1 Wk 1 Front Squat + Prowler

My front squat is in the tank compared to my back squat.  Seems to me if I get better at front squatting I'll get better at other things too.  Also, a closer, more neutral stance of the front squat will balance the wide, externally rotated sumo style deadlifting.

A1)Hang Snatch
Bar (muscle==>power==>full ROM) x a bunch
95 x 5 x 2 sets

A2)Hanging Pike x 5 x 3 sets

B1)5/3/1 Front Squats
230 x 5
250 x 5
264 x 6

B2)Shoulder Internal ROM stretching + integration

C1)Slosh Pipe Walking Lunges, short stride x 8 reps each leg x 4 sets

C2)GHR set @ #4 x 3 reps ouch!
Set @ #5 x 5 x 3 sets

D)Conditioning w/ 90 lb. Prowler
10 yds high handle
10 yds back low handle
10 yds high handle
10 yds back low handle
40 yds total
Rest 1 minute
Repeat 8 times

9/5/11 Wv 1 Wk 1 Military Press + Conditioning

I will admit to not having a recent pressing performance to use to set a training max.  I finished the Juggernaut method with 176 x 7.  My guess is I could put 205 overhead with no problem, so I used that to  determine my training max of 184.5.

A1)Med Ball Squat Throws (Double Response)
10#  x 5 x 3 sets

A2)Unilateral Suitcase Lateral Carry
32kgs x 5 yds x 3 sets each arm

B1)Military Press
105 x 5
140 x 5
150 x 5
157 x 10 blegh

B2)Hip ROM mobility + integration

C1)Wide Grip Fat Grip Pullups
BW x 10, 10, 10, 5 + 2 + 1

C2)Kneeling Overhead DB Press
50s x 12 x 4 sets

D)Conditioning...20 seconds work:40 seconds rest x 4 rounds of each station for a total of 12 minutes
Prowler alternating high and low handles every 10 yds w/ 90 lbs
Tire striking
Tall Kneeling Battle Ropes

Full Body Assistance 9/3/11

Fasted except for 1 TBSP coconut oil, 8 caps of Biotest BCAAs and a 16 oz. Zero Carb Rockstar

A1)DB TGU (done on both arms, all the way up and down)
40 x 2
70 x 1
90 x 1
110 x 1 PR + 5 lbs

A2)Dynamic Effort Sumo DL
w/u while doing TGUs...
365 x 1
405 x 1 x 5 or 6 with approx. 40 seconds rest between each rep

B1)Overhead Squat
95 x 3
155 x 6 x 4 sets

B2)Pullups
BW + 70 lbs x 6, 6, 6, 5 (damn)

Conditioning Circuit (20 seconds work:40 seconds rest x 4 rounds)

A)High Handle Prowler w/ 90 lbs
B)Tire Striking with padded/weighted aerobics bar (maybe 11-12 lbs?)
C)KB Swings w/ 24 kg (hardstyle)

I'll start 5/3/1 on Monday with sumo deadlifts.

Starting Again...

Going to give my training blog a go again.  I've been doing some rotatiing max effort work along with general assistance lifting but very little (actually no) conditioning work.  I'm training M-W-Sat.  Recently I've converted to sumo deadlifting, and after some time of doing rep work worked up to a relatively easy single with 545 a few weeks back.  I've also tested my front squat (an ugly 345) and close grip press (305) in the last week.  It's been a while since I've done 5/3/1, and since I have some recent "maxes" in these three lifts, I'll train them (along with the standing press of course) using 5/3/1 and basically follow this template....

Soft tissue work + full body "dynamic" warmup before each session

Day 1
A1)Box Jump Variation 3-5 sets
A2)Anti-Extension Core Exercise 3-5 sets
B1)5/3/1 Sumo Deadlift
B2)Upper Body Flexibility/Corrective
C1)Bilateral Hip Hinge 4-5 sets
C2)Single-Arm/Single-Leg DL Variation 4-5 sets
D)Conditioning--Low Handle Prowler 10 x 40 yds with 90 lbs. (decrease rest over time)

Day 2
A1)Upper Body Med Ball Throws 3 sets
A2)Unilateral Carries 3 sets
B1)5/3/1 Standing Press
B2)Lower Body Flexibility/Corrective
C1)Vertical Pulling 4-5 sets
C2)Vertical Pushing or shoulder rep work 4-5 sets
D)Conditioning--1:2 Work:Rest Ratio Circuit Up to 15 minutes

Day 3
A1)Olympic Lift (alternate snatch+clean every 4 weeks) 3-5 sets
A2)Abdominal Pike Exercise 3-5 sets
B1)5/3/1 Front Squat
B2)Upper Body Flexibility/Corrective
C1)Unilateral Quad-Dominant Exercise 4-5 sets
C2)GHR 4-5 sets
D)Conditioning--High Handle Prowler same as Day 1

Day 4
A1)Plyometric Pushup Variation 3-5 sets
A2)Rotational Core Work (lifts/chops/etc) 3-5 sets
B1)5/3/1 Close Grip Press
B2)Lower Body Flexibility/Corrective
C1)DB Bench Press Variation 4-5 sets
C2)Horizontal Pulling 4-5 sets
D)Conditioning--Same as Day 2

It will be a while before I compete again.  As far as bodyweight, I would guess I'll be down to 210-215 pretty soon.  I'll be eating 4-5 meals per day, focusing mostly on protein intake and getting a few servings of fruits/veg/carbs per day.  Healthy fat sources will be as big a source of calories for me as carbs will.  I feel good eating like this and will lean up pretty nicely, for what good that serves.