Wednesday 6/5/13

Decided to take the day off today.  Plan for the day is soak in hot Epsom salt bath 15 min.  These have become a weekly staple for me.  I make the water as hot as I can stand it and put the whole bag of Epsom salt in.

Post bath routine:

1) Roll on rumble roller focusing on hips, hamstrings, and back
2) Mobility work:  roll to v-sit reach x10
                              hip circles x 10 each way R/L
                              Mt. Climber hip stretch x10 R/L
                              Grasshopper Stretch x 10 hold # 10 for 10 secs.
                              Hip Flexor stretch 3 x 10 secs. R/L
3) Static Hamstring stretch

Tuesday 6/4/13

I trained at Gold's today.  It's not my favorite, but when I have a half day at school I usually just get one in while I'm down there.

1) Power Clean
    1x5 135
    1x5 185
    1x4 205
    2x3 225

2) Speed Pulls
   12x1 295 + EFS Pro Short Light Resistance Band

3) Kroc Rows
    1x8 70 R/L
    1x8 80 R/L
    1x20 90 R/L
    1x18 100 R/L

No videos.  Not trying to be the dude in the gym with his camera, and bring attention to myself.  Back has been stiff lately, so it was nice to get a brief light day in.

Actuall Friday 5/31/13

I got my days mixed up. Yes, I am trying to get this blog caught up to date.  My DL weak point is off the floor, so today was about explosive from the start.  Decided to do the same with my bench, but instead of going with traditional 50-60% for speed I decided to do 85% and get 10 singles in 10 minuets.  Not really sure why, just did it.  Felt pretty good.

1) SSQ Yoke Bar
     1x10   bar
     1x10   155
     3x10   245

2) Speed Pulls 60%
     12x1 315

3) Bench 85%
    10x1 315

4a) Barbell Curls
    3x10   95
4b) Leg Raises
   3x20

http://www.youtube.com/watch?v=MoffxNoFYjM

http://www.youtube.com/watch?v=q_tu7YMgYuE

http://www.youtube.com/watch?v=mMomSDfAh9s

Monday 6/3/13

I have class from 7:30am-5:00pm every Monday, this makes for a long day.  Therefore, mondays are usually my conditioning days, get in and out in 30mins or less.  Yes, conditioning.  I hate the word cardio.  Kristy trains with me on these days and I enjoy that the most.  There was a point in time when we couldn't lift together, two bulls buttin heads.  Now we can, which is great cause she is the type of person who will die before she quits, or show any sign of not being able to make it.  Her conditioning level is far better than mine. 

Start at the top of the minuet perform prescribed reps and rest till the next minuet.  Next minuet do next lift and rest.  We will do either 2 or 3 lifts always mixing it up. 

1) KB Press heavy x5 R/L 32kg

2) Swings x 15 32kg

3) Pull ups x 8

10 x through 30mins total.

Again, I need to work on my camera placement.  The video is of our 3rd round/set whatever you wanna call it.

http://www.youtube.com/watch?v=qmh3uNI1Mcg

Friday 5/31/13

Yes I am behind on my days, nut it has taken me some time to set my blog the way I want it before I start asking people to go to it.

This was a play day in the garage.  It was actually a study break, so I just wanted to get some blood flowing and clear my head.

I started with TGU and finished with 2 hands any how.  I did 8 pull ups b/w every set. 

1a)TGU 1x5 R/L 20kg
              1x5 R/L 24kg
              1x5 R/L 32kg
1b) 3x8

2a) 2x2 (2) 24kg
      2x2 24kg & 32kg
2b) 4x8

 

The video is just my 2 hands any how. I didn't get the idea to set it up till after my TGU.  Also, obviously I am not very good at camera placement cause you can't see me lock the wt out over head. The first video is my set the two 24's, and the other is with the 24kg and the 32kg.


http://www.youtube.com/watch?v=_gfu-IMbsh8

http://www.youtube.com/watch?v=eV4zeTzraX4

Back at it again.

This is a new adventure for me.  Not only am I not one to talk about myself, but I am a private person when it comes to my training.  I prefer to train in my garage or in the weight room at the high school.  I have only had a couple training partners over the years because it’s hard to find any trustworthy ones, and my training time is my “me time” to clear my head. 

So, I'm not sure now if my profile is the place to type all this, or if it should been my first post.  Might be both?

I'm starting this blog mainly to document my training and include some videos along the way.  The main question I get from people I meet is where do you work out? They get a perplexed look on their face when I respond with my garage.  The next question to follow is, well what do you do?  This is the hardest to answer because I can't say I do one thing or the other.  I like to sweat, pick up heavy things, and be uncomfortable. Sometimes the “Why” question is the 3rd. For life is my usual answer.  I also like “To achieve superior swollenness!”  Yesterday I got the bright idea I would start a blog. Not to display my impeccable English and grammar skills, but to document my training and use videos for some flavor. 

Not sure where this will go or long it will last.  Maybe it can help somebody, or muddy the water a bit more. 

Progresive Pull Day

04/01/09

TGU armbar 6:00 min.

Swings 2x10 32 kg

Hang Clean + Front Squat
1x15 135lb
1x 12 155lb
1x10 189lb

High Pulls
1x12 32 kg 6R/L
1x12 155 lb
1x10 205lb

Dead Lift
1x15 155
1x12 205
1x10 225

SLDL
1x15 155
1x12 189
1x10 205

Bent Rows
1x15 155
1x12 175
1x10 184

Finished the day with one blast set of 45lb plate raises for 20 reps.