Sunday Training

A) Weighted Bar Dips @ 20X1, 6-8, rest 3 mins x 3
B) DB Ext Rot. @ 3010, 8-10, rest 1 min b/t arms x 2
C1) Ring Push ups AMRAP (-2), rest :20
C2) 1 Arm DB Rows @ 31X2, 6-8, rest 1 min b/t arms x 3
+
2 Muscle Ups
5 Burpees
15 Box Jumps 20"
rest 3:30 x 3

Results
A) All dips 6 reps at 40#
B) All rots. 15# DB x 8/arm
C1) 15/15/15
C2) 65# DB x 8
+
All muscle ups unbroken as well as the burpees and box jumps.

Saturday Training

A) Build Quickly to a Tough 5 Deadlift
B1) 3 Tough Hang Power Clean, no rest
B2) 3 Explosive Broad Jumps. no rest
B3) 15 KBS with 1.5pd, rest 3 mins x 4
C) Back Ext - 15 reps, rest 1 min x 4

Results
A) Built to 285 in 4 sets
B1) 185# unbroken for all sets
B2 and B3 complete
C) Complete

Focused on being explosive on my back extensions and controlled on the way down. Goal was to be fast and explosive in my hips today so that was my main focus. I actually felt pretty good on all the movements. Still think I need some work on my deadlift but that will come around.

Friday Training

A) Weighted Mixed Grip Pulls, 2-3 reps @ 21X0 x 5
B) Pendlay Rows, 4-6 reps @ 32X2 x 3
C) DB Single Arm Rows, 4/arm @ 32X1 x 7
Then
:30 Standing Airdyne Sprints, rest 4:30 x 5

Results:
A) 50 x 3/53 x 3/2 pood x 3/x3/x2
B) 105 x 6/x6/115 x 6/x6
C) All done with 80# DB
Then
Calories per sprint - 23/20/16
Train wreck on these sprints.. Did 3 sprints. Couldn't recover during the rest and I so much lactic acid built up I felt like I was gonna puke. I could barely stay standing on my 3rd sprint. Cut it short to 3 sets and talked to coach about this.. That was about a 50% increase in work compared to my last :20 standing sprints and I wasn't ready for it. He cut my time back down to :20 and increased my rest to 5 mins.

Wednesday Training

A) Tuck Jumps x 5, rest 1 min x 3 Low Ground Reaction Time
B) Power Snatch Tech Work - 10 mins.
C) OHS x 5 x 3
+
"Snatch Complex"
Power Snatch - OHS - Squat Snatch

A) Complete
B) Complete
C) 135/135/155
Complex - 135#

All this overhead work was very different for me. Not putting anything overhead for a few months really took a lot out of my shoulders, especially after yesterdays shoulder workout. I need to work on some OHS form and back squat form (torso position, bar position etc). Will be seeing some goblet squats in my programming.

Tuesday Training

A: Push Press @ 32X2, 3-5 rest 3 mins x 3
B: Trap 3 @ 3010, 8 reps/arm, rest 1 min b/t arms x 3
C: Handstand Holds - Accumulate 3 minutes + 5 Full ROM HSPU's
D: GHD Situps 3 x 12, rest 1 min

Results
A: 175 x 3/3/185 x 3
B: 20#/15#/15# all 8 reps per arm
C: 5 unbroken HSPU Head to Ground then 3 mins in 4 sets
D: Both Hand to Floor

Sunday Training

A) Back Squat with chains @ 30X2, 5-7 reps, rest 3 mins x 3
B) Prowler Push for 40 meters with a 180# prowler, Hard and Fast, rest 1:30 x 4
then
12 Minute AMRAP
200m Run
15 Box Jumps 20"
15 Push Ups

Results
A) 185 + All the chains not touching the floor x 5 for 3 sets
B) Complete
AMRAP
6 Rounds

Felt like I stayed consistent on the AMRAP.. I would say I went at a pace I could have kept up for a few more rounds.. I'll say 85% -90% effort. All Box Jumps unbroken and I broken at 10 on the push ups for all sets. My goal on the run was to just keep running.. focused on some pose tech as mush as possible. Squats felt good.. Very Different with the chains.. felt the bar shaking around and pulling me down. Prowler pushes were fast and powerful. Sled felt very light.

Saturday Training

A: Body Weight Strict Chins - 22X2 AMRAP (-1), rest 3 mins. x 4
B: Pendlay Rows 32X2, 5-7 reps, 3 mins rest x 3
C: Single Arm DB Rows 31X1, 3/Arm, rest 1 min/ b/t x 7
Then
:20 Airdyne Standing Sprints
Calories
1) 15
2) 15
3) 15
4) 13
5) 13
Those last two sets burned liked crazy.. I felt like I kept a consistent sprint pace for the first 2 even 3 sets for all :20, but the last two sets I fell off around :16-:18 and just tried to hang on. Produced a lot of lactic acid.

Friday Training and Diet

A) Muscle Up Tech Work for 10 mins.
B) Ring Inversions x 10
C) 1 Heavy TGU/Arm On the minute for 8 mins.
D) Shoulder Mobility

Results:
Pretty easy day today.. Just worked some skills on the rings and did a bunch of different shoulder stuff.
A) Mostly singles and then worked some doubles.. No False Grip was a fail
B) Completed Unbroken
C) 20kg bell
D) Band work, pvc dislocations, and lax ball work

Wednesday Training

A: Build Quickly to a Tough 5 Deadlift with clean grip
B: Clean Pulls at 125% , 5 singles with 2 mins rest b/t
C: Power Clean Dbls, Tech Reps, rest as needed x 3
+
3 Touch n Go Cleans
7 Burpee High Jumps
rest 2:30 x 5

Results
A: 275
B: 255
C: 185
+
All rounds done with 165# and under :30

Felt like I have no explosiveness in my hips or leg drive.. It will come back with some practice... After a summer of no cleans or hip work, this was to be expected!

Tuesday Training

A: Weighted Bar Dips @ 20X1, 8-10 reps, Rest 3 mins x 3
B: DB Ext Rotations @ 3010, 6-8 reps, Rest 1 min b/t arms x 2
C: Ring Push Ups w/ Feet Elevated, AMRAP (-2), Rest 3 mins x 3

Results
A: 35# Plate x 8/8 30# KB x 8
B: 20 x 7/15 x 8
C: 18/14/12

Felt strong on all the movements except for the DB Ext Rotations.. Need some work there.
Skipped my normal post work out meal of Sweet Potato and just took in some Protein with my normal dose of Bcaa's and Glutamine.

Catching Up

Went to Disney World with my Dad and Sister over the weekend. Had a great time riding rides and doing a lil wine tasting during the International Wine Festival. It Got Ugly!!

Anyways, back on the rails today.

I hit my second workout the morning before we left to go to Disney.

10/14/11
A: Power Clean Singles  - 10 Minute clock. Technical/Heavy Reps
B:Pendlay Rows@ 31X2 5-7 reps, rest 2 min x 3
+
On a 3 minute clock:
Airdyne Sprint - 10 Cals
15 Anch. Situps
10 Pull ups
Rest remaining time x 5 sets

Results:
A: 205 - form was ugly. This wasn't my 1RM.. just sorta testing the waters here with this movement.
B: 115 x 7 x 3
Couplet
Felt like I pushed it the entire time and kept the pace up each set. The only thing that I lost was my grip. It just completely failed on me on the 4th and 5th rounds. My hands are so out of shape. I've been doing pull ups on nice soft cushion bars all summer. Need to get my hands back in shape!

Today:
A: Front Squat @ 21X1 5-7 reps, rest 3 min.
B: Rev Sled Drag, consistent pace, Toe to Heel for :60, rest 4 mins walking. x 4
C: DB Walking Lunges, Mod Load, 16 steps, rest :45 x 3
+
3 Sets at 85% Effort
10 Cals on Airdyne
20 Anchored Situps
10 KBS Heavy
rest 3:30

Results
A: 165/175/185/190F x 4
B: 180# sled
C: 45# DB's
Triplet felt good. rounds were around 1:30 - 1:40 (I didn't really pay attention to time, just effort)
used a 2 pd and focused on stayin in the heels and not standing up on my toes. Each rep was flat foot entire time with lots of hip drive.

Day 1 of New Programming

Had a nice chat with Coach Anthony yesterday morning.. We talked about my training this summer and the changes I made with my body. We talked about my food and finding a plan that works best for me. But most importantly we talked about my Goals and what we were going to do to reach them. We devised a plan to hit some weak spots and continue to build my engine. I would like to keep getting stronger and bigger but at the same time keep some Energy system in there to reach my desired level of leanness. He also gave me a list of blood work and hormone levels that I need to test very soon. It was a great, informative meeting and I left feeling like we were on the same page and that he had my best interest in mind. I trust him completely as a coach to know what I need and when I need it!

Today
Needed to find a couple of Maxes today.
1RM Close Grip Bench Press
8RM DB Split Squat
8RM DB Ext Rotations
Then
A) DeadLift Wave: 6-4-2-6-4-2, rest 3 mins b/t
B) GH Raises vs Light Band: 3 x 10-12, rest 1 min
C) :30 Row Sprints, rest 1:30 x 8

Results
1RM CGBP - 255#
8RM DBSS - 70#/Hand
8RM DBExR - 22.5 (need some work here)
A) 185/235/255/ 235/255/275 - The first wave was more of me testing the waters with my back. Felt pretty good so I pushed it a little in the second wave but not to my max. Just good strong reps with perfect form.
B) All sets with Red Band x 12 reps
C) Measured Meters/:30
166/167/165/164/160/160/156/158 - Recovery was good for the first four or five sets, but then I started falling off the rower on the last few sets very out of breath.

Overall very happy with today's output.. Got to test some movements, test my body and do somethings I haven't done in a while or have never done before (GH Raises with bands). Looking forward to this programming!

Food
Post Wod - Sweet Potato with Protein

Meal 1 - Beef, Kale, Avocado and Tomato Sauce

Meal 2 - 5 Egg Omelet with Mushrooms and Onions

Meal 3 - Grassfed Tenderloin with Baked Broccoli and Grassfed Butter

The Boy is Back in Town + Playing Catch Up

Back in Naples!!
It was a good summer up north in New Jersey.. I had some set backs with diet but managed to stay consistent with my training and eventually found a groove with my life. I had a bit of break through mentally. The past few weeks I haven't weighing and measuring anything, just eating good proportions and eating til full. I'm now a lot less neurotic about my food and feel like a big weight has been lifted off my shoulders!

Spent all of last week in Altoona at home, relaxing with family and friends. Stress levels were at an all time low and it felt great to just not worry about work or anything for that matter.. No schedule, No timeline, I could wake up and take my time, head to the gym whenever I felt like and stay as long as I wanted to. I was training at a Planet Fitness.. If you've never been to a Planet Fitness, they have no free Bar Bells and they have a Lunk Alarm. It goes off anytime you drop a weight or grunt/breath heavy.. That's all you need to now about this place. I hated it!! But I made the best of a bad situation and got some work in. Body Building stuff mostly.

On one of my last workouts in NJ, I was doing my deadlifts and felt a nervy pinch just about my right glute. It hurt like hell for about 4 day... even to sit down. Then I went for a 5 RM Squat in Altoona and felt that same nerve pinch again and then just yesterday in Naples I tried to squat again and I felt it in my warm ups. Not sure whats going on here but I don't think I'll be squatting or deadlifting for a while until this heals!

Yesterday
A1) Back Squat 5x5 - 135/155/175 pinch
A2) Shoulder Press 5x5 - 125/130/130/135/135
B1) KBS 1.5pd 21 x 3
B2) OH Plate Lunges 20 x 3 with 45# Plate
C) Slow GH Raises 3 x 15

Today
A1) Wtd Chin Ups Sup Grip 5x6-8
A2) Wtd Bar Dips 5x6-8
B1) Plyo Push Ups 4 x 12
B2) Unbroken Dbl Unders 4 x 25
C1) Anch. Wall Ball Toss Situps 4 x10
C2) FLR 4 x 30 seconds

Results
A1) 30# x 6/6/6/7/6
A2) 30# x 7/7/7/7/8
B1) Complete
B2) Complete
C1) 20# Ball Complete
C2) Complete Unbroken