3/3 - and it was a good one !
Saturday morning I got up and went to the gym to get my 3rd workout in. I started out with some foam roller and activation type exercises to get going. Once I was warmed up I hit up the platform for some Sumo Deadlifts
Sumo-154x2, 198x2, 220x2, 264x2, 308x2, 354x2, 396x2, 416x2
I worked on some top-end speed, which would probably be humorous to most and I'm pretty sure that wast the first time I've intentionally run a 40 - some where around 5-6 seconds.
Killed the rest of the workout with 30 total reps of pull-ups, timed push-ups, reverse hypers, shoulder work.
I'll leave it at that for now.
Monday, June 28, 2010
Tuesday, June 22, 2010
Part 2 accomplished...
I had a cancellation today and was able to get my lifting in at while at work.
Hg.Clean 3,3,2,2,2 - finished at 250# PR - last September my hang clean MAX was 220#
Bench 5x3 - finished at 255# - pretty darn happy with this as well
I had to hook grip my cleans today but they still felt fast and the catches were fairly quick my only problem with heavy cleans is that I tend move my feet out really wide in place of really dropping my hips under the bar. It does work for me - although I would like to work on that part of my technique.
I busted out the wrist wraps for my very last set of bench, more so as a confidence booster. My 4th set was 240# and that felt controlled but definitely pushing my 3RM so when I loaded the 255# there was the smallest hint of doubt lingering in the back of my mind...fixed by the wrist wraps - I think Jason had to give a little love tap to the bar so I could finish my 3rd rep. Count it!
I had some heavy sets of DB MP - 60#x4 - and during that I felt a nice subtle pop in my upper back between my left scapulae and my spine. That pop then turned into an all to familiar pinching sensation especially when I looked towards my left side and down at my feet. This is the second time this has happened, the fist being last week while hg.snatch. Something is definitely jacked up on my left shoulder girdle region. I've had our PT check it out and at first he said it was my 1st rib, which I think was diagnosed correctly but now the pain is lower - but I still think its ribs plus knotting and some pinching but all equalling excruciating! I'm going to see if one of out clients who is a chiropractor will help me out but I don't know whats going on...our PT said he would show me some mobilization techniques which I will try to pass on to any readers. This is setting me up for what I'd really like to talk about and that is shoulder pain and the role of the serratus anterior but I'm working early and actually tired so I will leave that topic for later in the week.
Final thoughts -
"I wanna be a billionaire, so fricken bad..."
My only response to this song is that I think everyone wouldn't mind being a billionaire - or at least have a little extra change in the pocket - but instead of lamenting the fact that your not a billionaire why don't you put your efforts into something that will help you accomplish your goals...with that being said that one song will probably earn him enough royalties to allow him to do whatever he wants. Good thing for me is I love doing what I'm doing and I love the pursuit of finding new ways to help athletes get better!
"I wanna be an effective strength coach, so fricken bad..."
Hg.Clean 3,3,2,2,2 - finished at 250# PR - last September my hang clean MAX was 220#
Bench 5x3 - finished at 255# - pretty darn happy with this as well
I had to hook grip my cleans today but they still felt fast and the catches were fairly quick my only problem with heavy cleans is that I tend move my feet out really wide in place of really dropping my hips under the bar. It does work for me - although I would like to work on that part of my technique.
I busted out the wrist wraps for my very last set of bench, more so as a confidence booster. My 4th set was 240# and that felt controlled but definitely pushing my 3RM so when I loaded the 255# there was the smallest hint of doubt lingering in the back of my mind...fixed by the wrist wraps - I think Jason had to give a little love tap to the bar so I could finish my 3rd rep. Count it!
I had some heavy sets of DB MP - 60#x4 - and during that I felt a nice subtle pop in my upper back between my left scapulae and my spine. That pop then turned into an all to familiar pinching sensation especially when I looked towards my left side and down at my feet. This is the second time this has happened, the fist being last week while hg.snatch. Something is definitely jacked up on my left shoulder girdle region. I've had our PT check it out and at first he said it was my 1st rib, which I think was diagnosed correctly but now the pain is lower - but I still think its ribs plus knotting and some pinching but all equalling excruciating! I'm going to see if one of out clients who is a chiropractor will help me out but I don't know whats going on...our PT said he would show me some mobilization techniques which I will try to pass on to any readers. This is setting me up for what I'd really like to talk about and that is shoulder pain and the role of the serratus anterior but I'm working early and actually tired so I will leave that topic for later in the week.
Final thoughts -
"I wanna be a billionaire, so fricken bad..."
My only response to this song is that I think everyone wouldn't mind being a billionaire - or at least have a little extra change in the pocket - but instead of lamenting the fact that your not a billionaire why don't you put your efforts into something that will help you accomplish your goals...with that being said that one song will probably earn him enough royalties to allow him to do whatever he wants. Good thing for me is I love doing what I'm doing and I love the pursuit of finding new ways to help athletes get better!
"I wanna be an effective strength coach, so fricken bad..."
Monday, June 21, 2010
First Mission Accomplished...
As I posted earlier I have one goal this week - to get a minimum of 3 workouts in and I am 1/3rd of the way with that. Today I started week 6 day 1 of our athletic progression. My main lifts were Hg.Snatch 1x4, 2x3, 3x2 and Front Squat 5-3-1-1-1-1. I was quite happy with all my attempts on both exercises. In the snatch I worked up to an even 150# for my last set of 2. It definitely felt heavy but not impossible, and I was not hook gripping it. The biggest part of my attempts was remembering what Jake had said to me last week. He quickly explained that I was watching the bar after my pull and not trying to bring my head through and get under the bar quicker. I remembered this coaching cue and I believe it definitely helped me in my catch position of my last two sets, thanks Jake! (Its good to have him back - he's always watching - always looking to help and make others better!) Today's attempts on the squats went well too. 135x5, 185x3, 225x1, 255x1, 275x1, 295x1. The 295 attempt was sloppy and with what I'm calling "alittle help" from Jake I managed to wrestle it up - its going down in the book as a PR! After my front squat I finished up with some back extensions, leg curls, shrugs, shoulder complex, loaded the guns, and then finished with abs.
Here's my insight for the day - I'm going to try and focus on developing the lower tva and bracing strength of the core in myself and especially in my athletes. A lot of what I've done myself or have made athletes do I am not happy with. I think a little more focus needs to be put on bracing - anti-extension/rotation - and lower tva to help with force absorption in change of direction and deceleration - weight room strength - and postural pelvic positioning.
It's late, again, I work early ... these are the last thoughts I leave you with
"Billy Idol gets it!"
Here's my insight for the day - I'm going to try and focus on developing the lower tva and bracing strength of the core in myself and especially in my athletes. A lot of what I've done myself or have made athletes do I am not happy with. I think a little more focus needs to be put on bracing - anti-extension/rotation - and lower tva to help with force absorption in change of direction and deceleration - weight room strength - and postural pelvic positioning.
It's late, again, I work early ... these are the last thoughts I leave you with
"Billy Idol gets it!"
Sunday, June 20, 2010
1 week down and many more to go
I have been officially married for one week! It has been great. We started off our marriage with some big purchases thanks to all of our generous friends and family. We were able to get a nice green love seat, a green and brown shag rug, and a sweet new tv. I don't want to come off as bragging or gloating about the cool things we now own, I'd rather have you see how generous and gracious the people that are in lives. We are very blessed for all the things we have and none of it would have been possible without the love from those of you who thought of us on our wedding day. Thanks you! Now...on to the training.
It has been rough. Its been purely inconsistency and motivation. These two things are very related too...a lack of motivation leads to inconsistency and inconsistency leads to a lack of motivation. It is truly a vicious circle.
As I have written before I am going through one of our athletic progressions. My first reason for doing this is so I didn't really have to think about what I was going to do next. My second reason is to learn what it feels like to be one of our athletes and feel how they feel and what they are feeling while we are coaching them through their workout. My third reason is to help analyze and critique, by going through the progression I can feel and know what works or what doesn't or what might be better.
So far I have worked through weeks 4 and 5, which has taken me more than 2 weeks (due to the inconsistency). This week is week 6 which ends this cycle. My goals for this week will be maxing out on front squats, bench, and sumo deadlifts. (Typically our athletes wouldn't be full out maxing) So...that's 3 workouts in 5 days totally do-able, I've done it before, I need to just suck it up and figure it out. So tomorrow morning will be front squatting, I'll be looking for something around the 275# mark. The same for my bench, which I think will be Tuesday or Wednesday. The sumo max I'm thinking should be just over 400. But I'm not sure...and we will find out! Until then.
It has been rough. Its been purely inconsistency and motivation. These two things are very related too...a lack of motivation leads to inconsistency and inconsistency leads to a lack of motivation. It is truly a vicious circle.
As I have written before I am going through one of our athletic progressions. My first reason for doing this is so I didn't really have to think about what I was going to do next. My second reason is to learn what it feels like to be one of our athletes and feel how they feel and what they are feeling while we are coaching them through their workout. My third reason is to help analyze and critique, by going through the progression I can feel and know what works or what doesn't or what might be better.
So far I have worked through weeks 4 and 5, which has taken me more than 2 weeks (due to the inconsistency). This week is week 6 which ends this cycle. My goals for this week will be maxing out on front squats, bench, and sumo deadlifts. (Typically our athletes wouldn't be full out maxing) So...that's 3 workouts in 5 days totally do-able, I've done it before, I need to just suck it up and figure it out. So tomorrow morning will be front squatting, I'll be looking for something around the 275# mark. The same for my bench, which I think will be Tuesday or Wednesday. The sumo max I'm thinking should be just over 400. But I'm not sure...and we will find out! Until then.
Sunday, June 6, 2010
t-minus 5 days
This coming Saturday I will be getting married. I just had to put that out there.
My last post stated I was going to be doing an athletic progression, which I still plan on doing, and did for Thursday and Fridays workout.
Thursday I hg.cleaned 3x4,2x3 up to 190 and benched 5x5 up to 225 using a normal grip width for me. I also worked on some box jumps (39") acceleration sprints which wasn't as bad as I thought it was going to be.
On Friday I did 3'' Snatch grip deadlifts 5x5 and worked up to 225ish. I did some lateral movement and finshed the workout with some lower body auxillary lifts like reverse hypers and hamstring curls. I thought my legs were going to be burning the next day but I was suprisingly fine.
On Monday I'm doing hg.snatch, front squat 5x5, and acceleration. I am looking forward to it - it'll be a good workout from a killer weekend.
My last post stated I was going to be doing an athletic progression, which I still plan on doing, and did for Thursday and Fridays workout.
Thursday I hg.cleaned 3x4,2x3 up to 190 and benched 5x5 up to 225 using a normal grip width for me. I also worked on some box jumps (39") acceleration sprints which wasn't as bad as I thought it was going to be.
On Friday I did 3'' Snatch grip deadlifts 5x5 and worked up to 225ish. I did some lateral movement and finshed the workout with some lower body auxillary lifts like reverse hypers and hamstring curls. I thought my legs were going to be burning the next day but I was suprisingly fine.
On Monday I'm doing hg.snatch, front squat 5x5, and acceleration. I am looking forward to it - it'll be a good workout from a killer weekend.
Wednesday, June 2, 2010
Dropping the ball part 2
Its been forever and I don't have the greatest excuse - I could give reasons like I didn't have internet at home and I found it more important to find other things to help our gym out when I had down time then to blog about my lifts or what I was learning... but they are nothing but excuses for the fact that I didn't get the job done.
Here is the quick of it... I took 2nd in the NX Level Challenge. I lost 2-3lbs of fat mass in 8 weeks and gained 2.5lbs of Lean body mass in 8 weeks. Here is what I also accomplished during then...PR of 255lbs close grip bench with the possibility of a 260-265lbs attempt in the near future and a successful 275lbs front squat attempt with a 295lbs attempt easily in the future! My front squat strength was a big focus for me during this last 8 weeks and I definitely killed it on that. I don't think I ever made anything heavier than 225lbs on a front squat... ever... before this last training cycle and now I'm doing 250x3-4.
What I've decided recently is to go through more of an athletic phase to help overall speed and power development. I also want to go through our progression just to help get a better understanding of what our athletes are going through on a first hand experience. I think this is a useful tool as a trainer to do every now and then to get a better feel for what the athlete feels/thinks/hears/etc when they are working out. Even having the education and experience to coach someone else through a workout knowing the intricicies of it, it is important to really know what it feels likes to go through what your clients are doing.
My plan is to follow our program including everything it calls for including movment instruction. I will do everything the progression calls for plus the possibility of added sets and exercise.
4 days per week
12 week progression
Mobility
Activation
Tissue Quality
Olympic Lifting
Deceleration
Accelertaion
Lateral movement
Top End Speed
Multi-directional movement
Powerlifts
Accessory lifts
My diet is still under construction.
Here is the quick of it... I took 2nd in the NX Level Challenge. I lost 2-3lbs of fat mass in 8 weeks and gained 2.5lbs of Lean body mass in 8 weeks. Here is what I also accomplished during then...PR of 255lbs close grip bench with the possibility of a 260-265lbs attempt in the near future and a successful 275lbs front squat attempt with a 295lbs attempt easily in the future! My front squat strength was a big focus for me during this last 8 weeks and I definitely killed it on that. I don't think I ever made anything heavier than 225lbs on a front squat... ever... before this last training cycle and now I'm doing 250x3-4.
What I've decided recently is to go through more of an athletic phase to help overall speed and power development. I also want to go through our progression just to help get a better understanding of what our athletes are going through on a first hand experience. I think this is a useful tool as a trainer to do every now and then to get a better feel for what the athlete feels/thinks/hears/etc when they are working out. Even having the education and experience to coach someone else through a workout knowing the intricicies of it, it is important to really know what it feels likes to go through what your clients are doing.
My plan is to follow our program including everything it calls for including movment instruction. I will do everything the progression calls for plus the possibility of added sets and exercise.
4 days per week
12 week progression
Mobility
Activation
Tissue Quality
Olympic Lifting
Deceleration
Accelertaion
Lateral movement
Top End Speed
Multi-directional movement
Powerlifts
Accessory lifts
My diet is still under construction.
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