I don't lift weights ... I smash'em! Booya
Yesterday and today I killed it - even more so yesterday!
Last week got a little crazy, and by crazy I mean I managed my time poorly. I made the effort to get 1 workout in, which means, if you've been following my blog I have fallen short of my goal of 3 workouts in every week no matter what. I think I got something like 6 weeks in, but that doesn't sound right, and if it is... time flys! Last week I was suppose to finish up my week 7-9 progression. So yesterday and today I finished week 9 and I'm just going to roll out and recover the rest of this week. I will start week 10-12 next week.
So Monday - P.Clean & 2-Board Bench
Cleans went like this 5,3,1,5x1
154, 198, 230, 245, 255 miss, 255 miss, 255 miss, 255 .... MISS
It felt a little slow off the floor but I thought my second pulls felt strong. It took me a couple of attempts to get the guts to just commit and go for it. My last 2 pulls I racked the bar but just couldn't muster it up - it wasn't even a battle up. I'd rack it and it'd bounce off my shoulders and I'd dump it. I was getting pissed but kept my cool and saved my energy for my 2-boards... which I unloaded on!
2-Board went like this 5,3,1,2,2,2,2,2,2,2
135, 185, 225, all touching, then board, 235, 245, 255, 265, 275, 285, 300 - something like that. 300 is probably close to, if not, the most weight I've had on the bar without gear. And I hit it for a double.
Today I had a lot of the same momentum throughout the workout.
Blk. Cleans & Front Squats
Blk. Cleans went 3,3,3,2,2
154, 174, 198, 208, 213
Pretty happy about how those went as well, I was told my hips weren't fast...idk, that's all I had.
Front Squats went 7x1 at 90%
5x1 at 250, 1x1 at 255 1x1 at 265
I bumped it up for my last two sets because 250 was feeling so good, as good as front squats can feel. So, as I explained before I've been utilizing my variation of %lifts in my fronts squats for the last 3 weeks and I've had a lot of success. 5x5 were at 75%, 6x4 were at 80%, and 7x1 were suppose to be at 90% but as I mentioned they were feeling good so my last two sets I bumped it up to 95% and then 97%.
Now, when I tested my max at 275 for a struggling single that was with a belt... these last 2 weeks, no belt! 250 for 5x1, no belt, 255x1 no belt, and 265x1 no belt and I seriously think I could have at least doubled it with a possible triple. A triple might have been sloppy but my speed coming up was fast, elbows were up, and stomach was not caving a whole lot.
I destroyed some of my auxiliary lifts too - Swiss ball timed bench ( after benching yesterday) I repped out 34 reps with 50#s in 30 seconds, 24 in my second set, and 21 in my third and my Single arm rows I busted out the 110#s for 2x15, and the 115 for 1x15.
I'm sounding pretty arrogant right now - sorry - but I'm excited - my training is going great and I am slowly working on the diet. I just a got a meal plan from one of our interns. I've glanced at it and it seems very realistic but I have not put forth the effort just yet, once I go grocery shopping I'll dive into it.
My point: consistency is key. If your dedicated and if your spending time under the bar and working to the best of your ability - your hard work will reap results.
...chew on this...
Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.
Wayne Gretzky
The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.
Wayne Gretzky
Thank you Wayne for these wise words
Tuesday, July 20, 2010
Tuesday, July 13, 2010
Monday, July 12, 2010
Oh... to be pasty
I volunteered to help out at Grand Re-opening of this chiropractic clinic out in Pewaukee on Saturday. I was to man a booth representing NX Level and answer any questions concerning our training protocol.
I volunteered for this opportunity and I assumed it would be inside... I was wrong.
You know how they say the sun is at its hottest between 11am and 2pm. Well, I was outside, on the blacktop, no shade, no sun block because I didn't know it was outside, and it was between 10:30am and 2pm. Oh yeah....I'm pretty pasty to begin with so I just soaked it up! Loved it! My skin was asking for more.
I'll sum it up as this --> It hurts to turn my neck, flex my wrists, and put my hands in my pockets.
I don't regret it, I just wish someone would have told me it was outside! It was a good opportunity for NX Level to get our name to other like-minded companies promoting a holistic approach to health and we might get some Pewaukee fire fighters to sign up, thanks to Mary, one of our great office managers.
I am glad it happened earlier in the day cause that's allowed me more time to heal. I've never applied this much aloe over the course of 48 hours.
As far as training goes - it will be put on hold until the end of the week, maybe Thursday, Friday, and Saturday, because I'm a big baby and don't want to workout with sun burn it just plain hurts. But I'm admitting it-so back off! I'll get the work done, it'll just be Th-Sat.
Started reading Touch For Health by John Thie DC, and Matthew Thie M.Ed. Its a book on the holistic approach to overall health and healing using acupressure touch. I'm approx.50pgs in and some of the balancing process stuff seems just hilarious but it's been around for 1,000+ years so there has to be some anecdotal proof because its lasted the test of time. I'll keep reading. Learning and try to explain in one of these posts. I'm also hopefully getting Optimal Shoulder Health by Cressey and Building the Effiecient Athlete, so once I work on that - I'll let all 6 of you know whats up! ha
I volunteered for this opportunity and I assumed it would be inside... I was wrong.
You know how they say the sun is at its hottest between 11am and 2pm. Well, I was outside, on the blacktop, no shade, no sun block because I didn't know it was outside, and it was between 10:30am and 2pm. Oh yeah....I'm pretty pasty to begin with so I just soaked it up! Loved it! My skin was asking for more.
I'll sum it up as this --> It hurts to turn my neck, flex my wrists, and put my hands in my pockets.
I don't regret it, I just wish someone would have told me it was outside! It was a good opportunity for NX Level to get our name to other like-minded companies promoting a holistic approach to health and we might get some Pewaukee fire fighters to sign up, thanks to Mary, one of our great office managers.
I am glad it happened earlier in the day cause that's allowed me more time to heal. I've never applied this much aloe over the course of 48 hours.
As far as training goes - it will be put on hold until the end of the week, maybe Thursday, Friday, and Saturday, because I'm a big baby and don't want to workout with sun burn it just plain hurts. But I'm admitting it-so back off! I'll get the work done, it'll just be Th-Sat.
Started reading Touch For Health by John Thie DC, and Matthew Thie M.Ed. Its a book on the holistic approach to overall health and healing using acupressure touch. I'm approx.50pgs in and some of the balancing process stuff seems just hilarious but it's been around for 1,000+ years so there has to be some anecdotal proof because its lasted the test of time. I'll keep reading. Learning and try to explain in one of these posts. I'm also hopefully getting Optimal Shoulder Health by Cressey and Building the Effiecient Athlete, so once I work on that - I'll let all 6 of you know whats up! ha
Thursday, July 8, 2010
Killed it - Got Killed
Today was rough. Been running on little sleep all week, plus yesterday was a super early workout.
I've been killin it ... softly ... in regards to being consistant and getting my workouts in and doing them well. That's been great, but I've been getting killed these last two workouts.
Yesterday - Upper Body
P.Clean 5,3,1,3,3,3 worked up to 230 and just got blown up. Last week I smoked 220x5 this week 220x3 was like trying to push a semi truck, up hill, in the snow, into the wind, barefoot, while little babies watched and cried.
2-Board Bench 6x3 worked up to 280 and got completely stapled to the bench on my 6th set 3rd rep.
It wasn't a good workout - but - it was a workout.
Today - Full Body
Blk.Cl 4,3,3,2,2 worked up to 208. This went better.
Ft.Squat 6x3 83.5% of 1RM = 230 sets 1 - 4 went well. Set 5 my head was getting in the way telling me I wasn't going to be able to do it...my head won. I came down with the weight and immediately dropped it. I belted up and smoked the weight - shoulda just manned up. In order to remedy this defeat I jumped up the weight to 245 and killed it for 3, but with the belt.
I'd like to explain my rep scheme for my front squats and what I will be using for my back squats and bench during my next cycle.
Its a modification based off the 531 program. I thought about this after doing a few months of the 531 program and not feeling like I had a lot of time under the bar. Let me say this, I did have some success with the program but I always felt like logging more time squatting, deadlifting, and benching would have helped instead of the 3x5,3x3, and 3x1. So, I'm trying this out
5's start in the 70%, 3's are in the 80%, and 1's in the 90%.
5x5 @75%
6x5 @72.5%
7X5 @70%
5x3 @85%
6x3 @82.5%
7x3 @80%
5x1 @95%
6X1 @92.5%
7x1 @90%
Now, like 531 the program is going to work down the same way 5's, than 3's, than 1's. But the variability comes in the number of sets. It adds an element of individuality. If in your program your on week 1 - your doing 5's. If on that day your feeling really strong do 7 sets at 70%, if its the opposite get the 5 sets which just a touch heavier and get out. Week 2 - your doing 3's. Same thing applies. You know you have sets of 3's but according to how you feel you can control what you do. This way it takes into account, somewhat, of sleep levels, food intake, personal problems/worries, and it allows for a lot more work done under the bar - a lot of weight gets moved! Now I'm still playing with it, its not perfect, and I still have my 1's week left. But last week the 5's went great, this week the 3's sucked, next week the one's .... we'll find out make some tweaks and I'll get back to you.
For now, lift smart and lift strong.
I've been killin it ... softly ... in regards to being consistant and getting my workouts in and doing them well. That's been great, but I've been getting killed these last two workouts.
Yesterday - Upper Body
P.Clean 5,3,1,3,3,3 worked up to 230 and just got blown up. Last week I smoked 220x5 this week 220x3 was like trying to push a semi truck, up hill, in the snow, into the wind, barefoot, while little babies watched and cried.
2-Board Bench 6x3 worked up to 280 and got completely stapled to the bench on my 6th set 3rd rep.
It wasn't a good workout - but - it was a workout.
Today - Full Body
Blk.Cl 4,3,3,2,2 worked up to 208. This went better.
Ft.Squat 6x3 83.5% of 1RM = 230 sets 1 - 4 went well. Set 5 my head was getting in the way telling me I wasn't going to be able to do it...my head won. I came down with the weight and immediately dropped it. I belted up and smoked the weight - shoulda just manned up. In order to remedy this defeat I jumped up the weight to 245 and killed it for 3, but with the belt.
I'd like to explain my rep scheme for my front squats and what I will be using for my back squats and bench during my next cycle.
Its a modification based off the 531 program. I thought about this after doing a few months of the 531 program and not feeling like I had a lot of time under the bar. Let me say this, I did have some success with the program but I always felt like logging more time squatting, deadlifting, and benching would have helped instead of the 3x5,3x3, and 3x1. So, I'm trying this out
5's start in the 70%, 3's are in the 80%, and 1's in the 90%.
5x5 @75%
6x5 @72.5%
7X5 @70%
5x3 @85%
6x3 @82.5%
7x3 @80%
5x1 @95%
6X1 @92.5%
7x1 @90%
Now, like 531 the program is going to work down the same way 5's, than 3's, than 1's. But the variability comes in the number of sets. It adds an element of individuality. If in your program your on week 1 - your doing 5's. If on that day your feeling really strong do 7 sets at 70%, if its the opposite get the 5 sets which just a touch heavier and get out. Week 2 - your doing 3's. Same thing applies. You know you have sets of 3's but according to how you feel you can control what you do. This way it takes into account, somewhat, of sleep levels, food intake, personal problems/worries, and it allows for a lot more work done under the bar - a lot of weight gets moved! Now I'm still playing with it, its not perfect, and I still have my 1's week left. But last week the 5's went great, this week the 3's sucked, next week the one's .... we'll find out make some tweaks and I'll get back to you.
For now, lift smart and lift strong.
Monday, July 5, 2010
Happy 4th of July
Happy 4th of July!
This is the weekend of the 4th and we are to celebrate our independence! USA USA USA! My wife and I honored our country's separation from the red coats by hanging out at our friend Jake's house. We bocced a little ball, tossed a little bag, and drank a little beer...some of us drank a lot more than others...some of us ended up puking in a parking lot, haha. We headed down to Summerfest to catch a few songs by the Counting Crows, ate some good food, and watched the fireworks. ---side note--- I was discussing the fireworks with my mom this afternoon and when I mentioned that I thought they sucked and that there was no grand finale she appeared to take it personally and got really defensive. ---Secondary side note--- my mom has nothing invested and is no way affiliated with the Summerfest fireworks, she just really loves fireworks!
Yesterday, the 4th, my wife and I went to Menomonee Falls to visit with her family. We had a great time. We got there and had some drinks, swam in their very nice in-ground pool, played some games with some cousins, ate good food, celebrated our uncle Pete's 50th birthday and we also got our pictures from our wedding! Our aunt, Anna and her daughter Brianna did such an awesome job! After spending the day with the family my in-laws came over to our new place to check our furnished apt.out. They seemed to really like it. When it’s all said and done, my 4th was spent with friends and family. I had a great time hanging out with both of them. Nothing like a holiday to help you appreciate those closest to you!
On to my workout - tried something a little different today - no music and low lights. The atmosphere was very quiet. Only me lifting - not much other noise. I liked it, and I felt just as strong as I do when I crank some Eminem.
Blk.Sn.-4,3,3,2,2 finished at 130#s
Box Sqts - 5x5 finished at 275#
I videoed my last two attempts during my snatch sets. I think they are looking pretty good. I feel that my set-up posture is solid and my pulls are feeling fast. My catches are coming along as well - It feels natural for me to sit back and drop my hips when catching instead of bending at the knees and falling forward. What I need to work on still is punching my head through and pulling the bar apart.
Box Squats went well. I started out with 225x5x2, than moved to 250x5x2, and finished at 275x5x1. Last week I did 3 sets of 225 and 2 sets of 250. I think next week I'll do 3-4 sets at 275 and 1-2 sets at 315. I taped myself from all different angles and I know my depth is fine because of the box. My initiation seems to be good and I know my arch is set because my back is light up during mid-sets. But I need more cueing to keep my knees out at all times and according to my back shots it appears I might shift just a little to the left when I come up outta the whole. That and my head position sucks! I have to enlist the scrutinizing eyes of Jake "the anti-starting from zero" Bodi. His ability to pick apart your movements and give you advice to fix what he sees is exemplary.
This is the weekend of the 4th and we are to celebrate our independence! USA USA USA! My wife and I honored our country's separation from the red coats by hanging out at our friend Jake's house. We bocced a little ball, tossed a little bag, and drank a little beer...some of us drank a lot more than others...some of us ended up puking in a parking lot, haha. We headed down to Summerfest to catch a few songs by the Counting Crows, ate some good food, and watched the fireworks. ---side note--- I was discussing the fireworks with my mom this afternoon and when I mentioned that I thought they sucked and that there was no grand finale she appeared to take it personally and got really defensive. ---Secondary side note--- my mom has nothing invested and is no way affiliated with the Summerfest fireworks, she just really loves fireworks!
Yesterday, the 4th, my wife and I went to Menomonee Falls to visit with her family. We had a great time. We got there and had some drinks, swam in their very nice in-ground pool, played some games with some cousins, ate good food, celebrated our uncle Pete's 50th birthday and we also got our pictures from our wedding! Our aunt, Anna and her daughter Brianna did such an awesome job! After spending the day with the family my in-laws came over to our new place to check our furnished apt.out. They seemed to really like it. When it’s all said and done, my 4th was spent with friends and family. I had a great time hanging out with both of them. Nothing like a holiday to help you appreciate those closest to you!
On to my workout - tried something a little different today - no music and low lights. The atmosphere was very quiet. Only me lifting - not much other noise. I liked it, and I felt just as strong as I do when I crank some Eminem.
Blk.Sn.-4,3,3,2,2 finished at 130#s
Box Sqts - 5x5 finished at 275#
I videoed my last two attempts during my snatch sets. I think they are looking pretty good. I feel that my set-up posture is solid and my pulls are feeling fast. My catches are coming along as well - It feels natural for me to sit back and drop my hips when catching instead of bending at the knees and falling forward. What I need to work on still is punching my head through and pulling the bar apart.
Box Squats went well. I started out with 225x5x2, than moved to 250x5x2, and finished at 275x5x1. Last week I did 3 sets of 225 and 2 sets of 250. I think next week I'll do 3-4 sets at 275 and 1-2 sets at 315. I taped myself from all different angles and I know my depth is fine because of the box. My initiation seems to be good and I know my arch is set because my back is light up during mid-sets. But I need more cueing to keep my knees out at all times and according to my back shots it appears I might shift just a little to the left when I come up outta the whole. That and my head position sucks! I have to enlist the scrutinizing eyes of Jake "the anti-starting from zero" Bodi. His ability to pick apart your movements and give you advice to fix what he sees is exemplary.
Friday, July 2, 2010
Consistancy...consistancy...consistancy
3 workouts every week, no exceptions! Sick...busy...tired... doesn't matter - minimum of 3 per week! So far I'm 1 week in and finishing up on week 2. This week I started the next progression we use for training our athletes. Nothing but sore this whole week...brutally sore!
Day 1
Box Squat 5x5 - 225,225,225,225,250 - lets just say they weren't as easy as I thought it would be but my form has never felt better
RDLs - Rev. Lunge - Shrugs
I felt wiped-out after this workout and I was sore by the end of the day, mainly because I woke up at 4:55am to get this one in before I started training.
Later in the day and the last few days my everything is sore. My ribs are sore to the touch! Shoulders are sore, hips, hamstrings, quads, knees...anyways
Today was my upper body day and I expect to be pretty sore tomorrow like I was after my leg day.
Power Clean 5,3,1,3x5 - 198, 208,220x5
2-Board Bench 5x5 - 185,215,245,265,265
DB Bench - Fat Bar Pull-ups - Int.Rotation
Again, felt wiped-out but great at the same time. P.Cleans went well for not having done them in over 1 year, and my last set of bench felt very strong.
Tomorrow will be a different day - alittle bit of everything is on the table
I bid you ah-du
Day 1
Box Squat 5x5 - 225,225,225,225,250 - lets just say they weren't as easy as I thought it would be but my form has never felt better
RDLs - Rev. Lunge - Shrugs
I felt wiped-out after this workout and I was sore by the end of the day, mainly because I woke up at 4:55am to get this one in before I started training.
Later in the day and the last few days my everything is sore. My ribs are sore to the touch! Shoulders are sore, hips, hamstrings, quads, knees...anyways
Today was my upper body day and I expect to be pretty sore tomorrow like I was after my leg day.
Power Clean 5,3,1,3x5 - 198, 208,220x5
2-Board Bench 5x5 - 185,215,245,265,265
DB Bench - Fat Bar Pull-ups - Int.Rotation
Again, felt wiped-out but great at the same time. P.Cleans went well for not having done them in over 1 year, and my last set of bench felt very strong.
Tomorrow will be a different day - alittle bit of everything is on the table
I bid you ah-du
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