been a week or so since I trained.
NFL draft- and an Upfront took up those days
upfronts are where networks previews all their upcoming
programming for advertising marketers etc- big long jobs
I lifted weights yo
but they where small
mobility yes HLR TrX stuffs 3x10+
a bunch of stretches
a bunch of hang snatches to OH squat 65 3x5 95 2x5 125 2x3
notes- felt all meh.
squats felt ok- but had no gas
other crap - felt pretty good
messed about with some new machines-
very easy on the joints made me feel like I needed lulu lemon matching pants.
it all needs work
BB complex 65 95 135 row x RDL x power snatch x 5 OH squats
A OH squat 95 2x8 135 2x5 155 x5
B squat 144x10 225x8 315x5 335x2 355x2
then EMOM 315 x 2 8 rounds
dead
C push press 135 2x5 1552x5 176 2x3
D1 single ham curl 4x10-12
D2 seated calf 4x10-12
E db clean and press 30x10 40x10 50 x8 40x10
done
Notes-
mid back is all stiff-
squats felt meh - the sets of doubles- got allot easier
I like this emom allot.
but it does make me think I need to warm up allot more.
push press- meh- these sucked
other stuff felt good. calves especially
neck felt like ass this morning iced thru the day and felt ok
pvc at home - mobility and more rolling at gym
687,999 banded push downs
a SHIT ton of stuff for my glutes stretches and lx ball
some tumbling made me feel all spry
A bb complex rox x rdl x jump shrug x clean x 3 front squats 95 135 155 something like 6 rounds at 155
B front squat 185x5 225x5 145x5 165x3 275x1 295x2 300x1 265 3x2 done
C db RDL 100x10 110x8 120 3x6
D1 ezbar brotardcurls 40 2x15 60 2x12
D1r db rolling tris 30 2x10 40 2x10
rowed 1500m
notes-
cleans didnt feel all that good so I kept doing that bb complex till shit felt loose
squats felt good- even after squatting yesterday
big swole in the quads
DB RDL - grip gave out on the 120s meh
elbow - felt pretty sturdy- but I had a sleeve on it.
arms and calves- shit I dont do - but need to.
going to keep that going.
notes-
between doing a bunch of masonary work
and having a squat fest yesterday- I tweaked something in my lower back - just above my right glute.
Im thinking tight piriformis…
couldnt really get loose- but felt strong and speedy-
turned it into an upper pump day.
woke up today- crippled so - ice and a bunch of hip/glute work seems to have helped
mobility- a ton been using ice on my low back for three days.
jacked it up but really its a pirriformas thing
did an overnight and a crazy show at work
felt all meh
mobility- lunges variations dislocates TRX shit leg swings mini step downs
KB swings lots x lots 55 lbs
A1 OH squat 95 3x8 135 2x5
A2 HLR 5x10
B squat 135 2x5 225 x3 275x3 315x2 365x2
C oh press 65x5 85x5 115x5 135x5 meh
D db clean and press 40x6 50x6 60x5 50x6
E1low pulley row 5x10
E2 plate raise 25lb 5x10
F1 Dip 5x10
F2 rear delt machine 5x12
notes
felt like ass - messed around with some squats-
these felt easy- but I felt empty and had no gas to really train -
turned it into a pretty good upper body pump day
OH press meh
DB clean and press - felt great
low pulley rows - a smart move. plate raises- pain free - who knew
work has been cray all week
that a tweaked low back has kept me from training
and has really kicked my ass.
trained earlier today
pvc at home a TON of lunges spent the bulk of this mobility session
on hips and glutes- low back too.
Low back was very tight this morning
HLR 3x10 TKE lots of banded pnf stretching
used a belt to train - first time in a year.
A squat 135 2x8 225x6 275x6 315x5 335x2 365x1 315 x2x3 bleh
245 3 second paused 2x12 loose belt after 225
B good mornings 135 5x10 loose belt
C bss 50 pair dbs 4x8
D db RDL 110 5x10
E db clean and press 50 4x10
F 1000m row- 4.24
notes low back felt weak and still not great
squats where a challenge today
the belt made a bigger difference in stability then I would have liked
clues in me to things to train more- duh- abs and low back
good mornings- first time in a long long time- these so suck.
Im sure will suck more tomorrow
did the GM and the RDLs more as a hinge movement and they felt good
I need to remember you post your log where you are supposed to instead of it just showing up magically in the combat section like Irish’s, Ranzo’s, and donnydarko’s.
I know I am supposed to hate belts for “training”, but I think I love them.
[quote]Robert A wrote:
I need to remember you post your log where you are supposed to instead of it just showing up magically in the combat section like Irish’s, Ranzo’s, and donnydarko’s.
I know I am supposed to hate belts for “training”, but I think I love them.
Regards,
Robert A[/quote]
Good to see you here.
Yes I train in the old guys area- no drama and great support advice.
feeling pretty banged up today-
tweaked back - have been icing some pose stretches that help
and have been doing more back raises- not really logging those
trained on Saturday- heard something in my left hip pop
doing BSS ( split squats/lunge)
sunday it was fine- today its all locked up
shoulders and left wrist felt like weak sauce too
training mobility pvc lx ball - a TON
leg swings hips stuff HLR 3x10
A OH squats- 65x15 95 2x10 135x5 155x5 meh
B squat assessment 135x8 225 2x8 - done check please
C db clean and press 30x12 40x8 50x8 60 2x5 50x6
D chest supported row 2pt x8 3ptx6 4pts x 2x4 3pt+25 x5 3ptx5
E1 dip 4x10
E2 pullup 4x6 bleh
F standing rope abs- 3x10
notes- OH squats and squats where really to see WTF was going on.
left hips a mess will need to take a break from squatting
I cant believe I typed that.
pleased with db cleans and press
watched some guy last week use 6 plates on the chest supported row-
got inspired
pullups felt like ass
Trying to make hay while the sun shines
PG good to see you it’s all about the ass in here
Speaking of which I sat on an LX ball and smashed my hip
Quads piriformis and gluteus with a PVC pipe
Hurts like fuck but did the trick
6.18.14 training
PVC and LX ball HLR 3x10 PNF banded work
A db one arm snatch 60x5 70x5 80 2x5
B OH squat 95x10 135 2x5 155x5 185 3x1
C front squat 135x7 225x5 265x2 275x2 2954x1 275 3x2
D reverse lunge 135 2x8 each
E TRX fall outs 4x10
Notes
Db snatch felt good little bit of potentiation
OH squats - My favorite thing but needs work
Front squats need work too
All I had time for
But I did watch some kid -bear crawl with a sled loaded up with 6 plates
Turns out he wrestled at 285 for the local HS ( weighs245)
two days ago- I said I shouldn’t squat for a while
yesterday I front squatted
today I squatted outcome was good
this is all do to aggressively going after tight spots with ice pvc and LX ball
and a TON of work to mobilize the lower body
6.19.14
had a day off
busted out a TON of paperwork-- bills etc
ate a shit ton of food
trained this evening
pvc LX ball
lunges cocksack squats tke
HLR 3x12 dips 3x15
A one arm snatch 70x5 80 2x5 90 2x2
B OH squat 135 2x5 155x5 185 x2 meh
C squat 125x10 225x5 275x5 315x5 355x3 385x3 400x2 405 2x1
then 365 3x3 315 5x2 loose belt after 275
D1db clean and press 40x8,50x6 50x6 40x8
D2 palloff press 4x12
done
notes-
food + sleep + day off = win
good pvc and mobility session
little bit of potentiation
set me up for some good squats
db snatches felt - good-
OH squats - felt stable
first few warm up sets let me know I could push loads too.
quads felt pretty done - after squats ( and yesterdays front squats)
so I wrapped it up for the day
notes-
kept it simple with two movements
pushpress and pullups
used the clean and press to warm up.
halfway thru- I felt I could do this all day.
huge swole
I should make all my upper body training this simple
Looking good Kevin. Even though you’re beat up your training is looking solid. I can’t believe Ronan is 4. He’ll be in school before you know it. My oldest is going to high school next year and he’s taller than I am.