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05-05-2016, 06:39 AM | #1 |
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RIGHTS OF PASSAGE: RE-LOADED
I'm just gonna put this right here:
Training steady again after working through some injuries and life. So; here I am once again training to qualify for the nationals.
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05-05-2016, 06:39 AM | #2 |
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Ok I guess I'd better start posting up what few numbers I'm doing until I get to where I need to be to qualify for the nationals
cos Rebirth said if I didn't pull 4 plates by the end of this month he would start throwing 45lb plates at me. Primary song for my training day today!!!! [video=youtube;0eXIOK2vOhM]https://www.youtube.com/watch?v=0eXIOK2vOhM[/video] Monday 2 May 2016 Deadlift Day: 15 minute stretch and warm-ups 4" Block Pulls: (double overhand grip/ unbelted) 135 x 12 (conventional stance) 225 x 8 (sumo) 275 x 3 (conventional stance) 315 x 3 (sumo) 365 x 3 (conventional stance) (alternated reverse grip starting here/belted but not latched/chalked) 405 x 3 (sumo) 455 x 3 (conventional stance) (latched belt for this pull) 505 x 2 (1-sumo/quick reset/1-conventional stance) This sux battling through injuries and getting old in general. Re-starts suck. Very good for what it is though. 2" Deficit Deadlift: 315 x 8 (conventional stance/belted/chalked) This seemed easy for some reason. Will be sore tomorrow. Very pleased for today. Bell Shrugs: (up fast-hold for 3 seconds-down slow) 30 x 20 50, 60,70,80 x 12 Satisfied for today. Pull-aparts: (used tow strap and Spud strap handles at squat rack) 2 x myself x 12 Good here for today--add another set next training day. Pull-throughs: (attach to rack post and start with elbows inside knees and explode into stand up position) 2 x green jump stretch band x 12 Good. Now add in another set here too. Abs: (giant sets) Standing Side Twists: Bent-over Twists: Standing Side Bends: 3 x 20 Good on these for today. CONDITIONING: Heavy bag work: 3 x 1 minute round intervals (combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes) (immediately go to the elliptical) Elliptical: 10 minutes (fast and slow 1 minute intervals/2 min cool down) Time/Comments: Overall it was a very good training day today. Satisfied but it's time to move forward like a D9 dozer--slow and steady. Smart and strategical not fast and hap-hazard. Motivation was around 8.5
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05-05-2016, 06:40 AM | #3 |
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Location: In my truck with her size 7 feet on the windsheild
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Tuesday
3 May 2016 Bench Day: 15 minute stretch and warm-ups Low-inc Bell Press: (slow down-pause-blast up/no lockout except on last reps/in the style of Charles Poliquin/ touch bell at arm pit-pec to shoulder tie-in) 30 x 20 60 x 12 70 x 12 2 x 100 x 12 (no rest go to drops) Drop sets: 80 x 10 60 x 15 40 x 20 100's is as high as my bells go for now. Pec and delt ti-in still aggravating me. More or less conditioning here but all is good. Standing Barbell Press: (lower slow-stop-blast up/no lockout except on last reps/ lower bar to mouth/ pinky on bar ring) bar x 20 95 x 12 135 x 12 Shoulder-pec tie-in is being a pest today. Band Pressdowns: (blast down-stop-up slowly/green jump stretch band and green mini band) green x12 3 x green/green mini x 12 (after 3rd set complete go immediately to diamond push-up) Add-in more band tension next time but still gave me some good pump and burn here today. Diamond Push-up: (military style/ slow down-blast up) myself x max (26) Pumped and burning. Just the way I like it. Abs: (giant sets/hold in crunch position for 2 sec) 3 sets total all Lumberjack x 12 Coffin Crunch x 12 Crunch x 12 Good and complete here today. CONDITIONING: Heavy bag work: 3 x 1 minute round intervals (combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes) (immediately go to the elliptical) Elliptical: 10 minutes (fast and slow 1 minute intervals/2 min cool down) Time/Comments: It was still a good training day, overall. Keep driving forward to my goals. Motivation around 7 today.
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05-05-2016, 06:41 AM | #4 |
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Location: In my truck with her size 7 feet on the windsheild
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Wednesday
4 May 2016 Conditioning: These are giant sets to be performed today. Round 1: Stretch: Total body Elliptical: 5 minutes steady pace Heavy bag: 2 minutes (body combos/upper cuts/machine gun/hooks/elbow and knee strikes) Jump Rope: 2 minutes Abs: 1 set (lumber jacks/coffin crunch/crunch/standing side twists/bent-over twists/standing side bends) Rest 2 minutes Round 2: Stretch: Total body Elliptical: 10 minutes (1 minute fast/1 minute slow) Heavy bag: 3 minutes (body combos/upper cuts/machine gun/hooks/elbow and knee strikes) Jump Rope: 2 minutes Abs: 1 set (lumber jacks/coffin crunch/crunch/standing side twists/bent-over twists/standing side bends) Time/Comments: Time restrictions today due to appointments and errands. Still got it in for what it is today. I'm satisfied. Nest conditioning day I will add another round. Continuing to do so until I have 5 rounds and then filling out the exercises more per round.
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05-05-2016, 11:09 AM | #5 |
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Thursday
5 May 2016 Squat Day: Song of the day [video=youtube;cbJTDNELRSk]https://www.youtube.com/watch?v=cbJTDNELRSk[/video] 15 minute stretch and warm-ups Squat: (1 minute rest between working sets/form and depth check today) 135 x 12 6 x 225 x 3 Speed work basically today also as the working weight was light considering it's 150lbs below my old squat max, but that's neither here nor there right now. Farmer's Walk: (progressive/2 minute rest) 70, 80, 90, 90 x 100 feet (round trip) Good and fast pace walks today. Abs: (giant sets) Standing Side Twists: Bent-over Twists: Standing Side Bends: 3 x 20 Busted 3 today. All is good here. CONDITIONING: Heavy bag work: 3 x 1 minute round intervals (combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes) (immediately go to the elliptical) Elliptical: 10 minutes (fast and slow 1 minute intervals/2 min cool down) Tired and sweaty. Time to eat and shower. Target Stretch: Completed Time/Comments: Not a bad training day today. The speed work was a good set-up for the conditioning that followed. Motivation was around 8.
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05-05-2016, 11:48 AM | #6 |
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Good luck brother.
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05-05-2016, 12:08 PM | #7 |
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Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
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05-05-2016, 10:00 PM | #8 |
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Love the log detail. Thanks bro
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05-07-2016, 09:50 AM | #9 |
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Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
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05-07-2016, 10:21 AM | #10 |
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Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
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Saturday
6 May 2016 Accessory Day: 15 minute stretch and warm-ups Primary song for my training day today!!!! [video]youtube;qwx8TGPC3ss]https://www.youtube.com/watch?v=qwx8TGPC3ss[/video] Barbell Barbell Bent-over Rows: (palms up/down slow as I stretch from shoulders-stop-up fast) bar x 12 95 x 12 135, 185, 225, 275 x 12 145 x 20 Good on these today. Kinda heavy for some reason or another but still good. Chins: (down slow as I stretch from shoulders-stop-up fast) 3 x myself x 12, 10, 10 Some hard pulls here. Going to add this back in for a while. Seated Calf Raises: (4.3.4 tempo all/feet spread is 24") bar x 20 135 x 12 (toes pointed in) 225 x 12 (toes pointed in) 275 x 12 (feet straight) Good here today. Hammer Bell Curls: (X.1.3 tempo) 20 x 20 40, 50, 60, 70 x 12 Good on these as my strength is coming back. Spider Curls: (in the tradition of Larry Scott/ my favorite biceps exercise) (lower slowly-stop-up fast/ hard squeezes at top) bar x 20 (not counting bar weight) 20, 30 x 12 Started getting some nice pump here. Target Stretch: Yes but chopped Time/Comments: Stop at spider curls and stretched due to limited time to get 2 Dr. appointments this morning and getting oil change/tires rotated/brakes checked on my truck before going into work. I didn't get my conditioning in like I wanted to so I'll make it up this weekend, but not Sunday. It's Mother's Day. Overall it was still a good training day. Motivation was around 8 again!
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05-09-2016, 12:10 PM | #11 |
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Location: In my truck with her size 7 feet on the windsheild
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Monday
9 May 2016 Deadlift Day: 15 minute stretch and warm-ups 4" Block Pulls: (double overhand grip/ unbelted) 135 x 12 (conventional stance) 225 x 8 (sumo) 275 x 8 (conventional stance) 315 x 8 (sumo) 365 x 8 (conventional stance) (alternated reverse grip here/belted but not latched/chalked) 405 x 8 (sumo) Still carrying some DOMS with me today for some reason or another in my lower back. Stopped here for today Deadlift: 315 x 8 (conventional stance/belted/chalked) Stopped here for the same reason. Barbell Shrugs: (up fast-3 second holds-down slow) 135 x 12 225 x 8 275 x 6 315 x 4 Drop sets: (rest long enough to change plates) 365 x 4 254 x 8 185 x 15 This exercise was good today. Chest-support Row Shrug: 135, 185, 225, 275 x 12 Good and strong on these for today. My lower said thank you. Abs: (giant sets) Standing Side Twists: Bent-over Twists: Standing Side Bends: 3 x 20 These were good for today. CONDITIONING: Heavy bag work: 3 x 1 minute round intervals (combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes) (immediately go to the elliptical) Elliptical: 10 minutes (fast and slow 1 minute intervals/2 min cool down) Time/Comments: Still not a bad day's work Considering the DOMS that's aggravating my lower back, but I'll get over it. Motivation around 8 still!
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05-11-2016, 10:14 AM | #12 |
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Wednesday
11 May 2016 Bench Day: 15 minute stretch and warm-ups Song of the day: [video=youtube;opU1urLhw50]https://www.youtube.com/watch?v=opU1urLhw50[/video] Bench: (slow down and blast up) bar x 20 (close grip) 135 x 12 (close grip) 185 x 5 (close grip) 6 x 255 x 3 (2 sets close/2 sets thumb meets knurl and smooth/ 2 sets pinky on bar ring) Good today but something felt a little off. Bell French Press: (slow down and blast up/ no lockout except last rep of each set) 40 x 12 70 x 12 3 x 90 x 12 These were good for what they were today. Diamond Push-up: (military style/ slow down-blast up) myself x max (29) Good for today. Abs: (giant sets/hold in crunch position for 2 sec) 3 sets total all Lumberjack x 12 Coffin Crunch x 12 Crunch x 12 CONDITIONING: Heavy bag work: 3 x 1 minute round intervals (combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes) (immediately go to the elliptical) Elliptical: 10 minutes (fast and slow 1 minute intervals/2 min cool down) Time/Comments: Training was good enough for today. Something just seemed off for some reason or another. Motivation was around 7
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