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

10.20.11 Wv 2 Wk 2 Military Press + Conditioning

I had backed off a little on pushing the Turkish Get-Up to 130...I missed on the way down or didn't attempt the descent a month or so ago w/ the 130 and until today I hadn't gone back over 100.  My press suffers a bit from doing the TGUs, but that's okay.  I'm still working up to a heavy weighted set of pullups or chinups with every press workout.  On this day I'm going with a moderate width, neutral grip.

A1)Med Ball Squat Throw
10lb x 5 x 2 sets (rqball court I was using became unavailable)

A2)Unilateral DB Suitcase Carry, lateral movement
80lb x 5 yds each arm, each way x 3 sets

B1)Neutral Grip Pullups
BW x 5
BW + 45lb x 5
BW + 80lb x 5

B2)5/3/1 Military Press
w/u...
130 x 3
150 x 3
169 x 6

C1)Fat Grip Pullups
BW x 8 x 5 sets

C2)Kneeling DB Press
60s x 10, 10, 10, 9, 10

D)Conditioning 20 sec/40 sec work:rest ratio.  3 rounds of...
Tire Striking
Med Ball Chest Pass
Prowler 90 lb x 30 yd
28kg KB Swings

10.17.11 Wv 2 Wk 1 Sumo DL + Prowler

I'm getting used to pulling over 400 now with the sumo.  Today my technique was the most consistent it's been with this style.  My hips are a little high but I have long arms, short legs and it seems to suit me well. I stopped at 12 because I thought it was enough, not because I was done.  My box jumps are not what they used to be.  I'm not sure I could get 50" any more.  I guess if I can do 40 and land in a good base that's good enough for me at this point.

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

A2)Ab Wheel, from toes x 5 x 3 sets

B1)5/3/1 Sumo DL
w/u...
320 x 5
370 x 5
421 x 12

B2)Upper Body Corrective

C1)GMs, high bar, no belt
95 x 3
165 x 5 x 3 sets

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

D)Prowler
90lb x 40yd x 8 sets w/ 1 minute rest, alternating high/low handle every 10yd

10.15.11 Wv 2 Wk 1 Close Grip Bench + Conditioning

Neck still hurts some.  Breathing still not optimal.  Enough bitching.  As usual on Saturday mornings, I don't eat breakfast but instead have 8 caps of BCAAs, a tablespoon of coconut oil, and two cups of strong coffee prior to training.  I have a mix of orange juice, protein powder, 6 grams of fish oil and 6 more caps of BCAAs post workout, then i eat breakfast.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist
50 x 5 x 3 sets

B1)Chinups
BW x 5
BW + 45lb x 5
BW + 80lb x 5

B2)5/3/1 Close Grip Bench
w/u...
180 x 5
210 x 5
236 x 10 hey a fucking PR on a pressing movement!

B3)Lower Body Corrective Work

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

C2)Low Incline DB Press
85s x 10, 10, 10, 8, 8

D)Conditioning 20 seconds work/40 seconds rest x 3 rounds of...
High Handle Prowler w/ 90 lbs
Tire Striking (low strikes x 1 each way then 1 set of overhead strikes)
Standing Battle Ropes
28kg KB Swings

10.12.11 Wv 2 Wk 1 Front Squat + Prowler

I'm still dealing with that neck injury and as such I kept the reps on the final set of front squats to a minimum today.  The rack position of a clean/front squat makes the thoracic-cervical spine junction a bit achy.  If it doesn't heal up in the next week I'll go see a PT about it.  I'm still getting over a chest cold, have been a bit asthmatic and it's making my conditioning work really hard, so I cut that a bit short too.

A1)Cleans (from the floor, working on a legit second pull instead of a deadlift then jump deal)
115 x 5
165 x 3
205 x 3 almost missed the first rep lol

A2)Weighted Hanging Knee Raise w/ DB
30lb x 8 x 3 sets

B1)5/3/1 Front Squat
w/u...
205 x 5
235 x 5
268 x 5

B2)Turkish Get Up
20kg KB x 2 each arm
32kg KB x 1
100lb DB x 1

C1)Slosh Pipe Lunges x 12 x 4 sets

C2)Glute Ham Raise x 8 x 4 sets

D)Prowler w/ 90 lbs
High Handle Down 10 yds
Low Handle Back 10 yds
High Handle Down 10 yds
Low Handle Back 10 yds
Rest 1 minute
Repeat 5 times (usually do 8 round but couldn't breathe)

10.10.11 Wv 2 Wk 1 Military Press + Conditioning

I'm coming off a mild cold and some kind of fucked up neck injury I sustained while CHANGING MY DAUGHTER'S DIAPER early Friday morning.  Everything I did in this session felt fine, though I had trouble breathing due to my asthma being worse from the cold.  I'm going to move my training maxes up 2.5 lbs for upper body lifts and 5 lbs for lower body lifts.  Anyhoo...

A1)Med Ball Squat Throws
10 lbs x 5 x 3 sets

A2)Unilateral Lateral DB Suitcase Carries
80 lbs x 5 yds each arm/each way x 3 sets

B1)Neutral Grip Pullups
BW x 5
BW + 45 x 5
BW + 80 x just barely 5 10 lb PR

B2)5/3/1 Military Press
w/u...
120 x 5
140 x 5
159 x 9  thought this was okay 'till I saw I got 157 x 10 in Wv 1, Wk 1.  Oh well.

C1)Kneeling DB Press
60s x 10 x 5 sets

C2)Fat Grip Pullups x 8 x 5 sets

D)Conditioning...15 seconds work/30 seconds rest x 3 rounds of
High Handle  Prowler w/ 90 lbs.
Tire Strikes
Tall Kneeling Battle Ropes
Continuous Med Ball Chest Pass

10.4.11 Wv 1 Wk 3 Sumo DL + Prowler

Felt strong and fast on these today.  I knew 8 is what it would've taken to get a estimated max PR, but I didn't think 8 would go.  I just did reps till they slowed down/felt different and ended up with 8!

A1)Standing Box Jumps
30' x 3
43" x 3 x 2 sets, just barely WTF?

A2)Standing Ab Wheel x 8 x 3 sets

B1)Sumo DL
w/u...
370 x 5
420 x 3
466 x 8

B2)Upper Body Corrective

C1)GMs
95 x 3
165 x 5 x 3 sets

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

D)Prowler w/ 90 lbs.
High Handle Down 10 yds
Low Handle Back 10 yds
Repeat  x 2 for 40 yds total
1 minute rest
Repeat 8 times

10.1.11 Wv 1 Wk 3 Close Grip Bench + Conditioning

Pretty disappointed with the final set of bench, but it is what it is.  I may be overdoing it with the weighted chins and pullups as a superset with my two pressing days, but I'm getting stronger there so that's good.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist
50 lbs x 5 x 3 sets each way

A3)Turkish Get-Up
20 kg x 2
32 kg x 1
100 x 1 stopped there as my left shoulder felt unstable

B1)5/3/1 Close Grip Bench
w/u...
205 x 5
235 x 3
261 x 5

B2)Weighted Chins
BW x 5
BW + 45 x 5
BW + 80 x 5 10 lb. PR

B3)Corrective Lower Body Work

C1)Incline DB Bench
80s x 12, 12, 10, 10

C2)Hammer Strength Chest-Supported Iso Row
280 x 12 x 4 sets

D)Conditioning 15 seconds work/30 seconds rest x 3 rounds of...
Rotational Med Ball Throws Against Wall
High Handle Prowler w/ 90 lbs
Tire Striking
28 kg KB Swings
Tall Kneeling Battle Ropes

9.28.11 Wv 1 Wk 3 Front Squat + Prowler

I like snatches.  Front squats not as much but this was a 2 rep PR today for 295.

A1)Hang Snatch
95 x 5
115 x 1
135 x 1
165 x 0
155 x 1 20 lb. PR

A2)Hanging Pikes x 8 x 3 sets

B1)5/3/1 Front Squats
w/u...
235 x 5
265 x 3
295 x 5 PR + 2 reps

B2)Upper Body Corrective Work

C1)Walking Slosh Pipe Lunges x 12 x 4 sets + 2 reps over last week

C2)GHR w/ light band x 6 x 4 sets

D)Prowler w/ 90 lbs
High Handle 10 yds
Low Handle back 10yds
Repeat 'till 40 yds
1 minute rest
Repeat 8 rounds

9.27.11 Wv 1 Wk 3 Military Press + Conditioning

Pressing strength is definitely off from where it once was, but not too far off.

A1)Med Ball Squat Throw

10 lb. x 5 x 3 sets

A2)Unilateral Lateral KB Suitcase Carry

32 kg x 5 yards each arm/each way x 3 sets

B1)Neutral Grip Pullups

BW x 5

BW + 45 x 5

BW + 70 x 5

B2)5/3/1 Military Press

w/u...

140 x 5

155 x 3

175 x 6

B3)Various Hip ROM Stretches + Integration

C1)Fat Grip Pullups x 10, 10, 10, 8

C2)Kneeling DB Press

55s x 12 x 4 sets

D)Conditioning 20 seconds work/40 seconds rest x 4 rounds of

Tire Striking

High Handle Prowler w/ 90 lbs

Battle Ropes

Rotational Med Ball Throws against wall