I heard 2 great quotes today, I'd like to start with these then we will get into today's training.
"You show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time."
-Lou Brock
"Your word and your life have to match up."
-Herman Edwards (from the NFL Rookie Symposium)
With that said today's training looked like this:
I did a lot of upper back volume.
Bent over Rows
135 x 3 sets x 5 reps; 185 x 2 sets x 5 reps; 225 x 5 reps; 275 x 5 reps; 325 x 3 reps (strict)
Went 350 x 1 rep, was by no means strict, and I'm sure it looked pretty ugly
Reverse Grip Barbell Rows
135 x 5 reps; 185 x 5 reps; 235 x 5 reps
Bucket Rows
4 sets x 25 lb plates x 12 reps each
Lat Pulldowns
5 sets x 260 x 5 reps
2 sets x 300 x 5 reps
Ab Pulldowns
5 sets x 120 x 12 reps
Low Cable Horizontal Shrugs
4 sets x 120 x 15 reps
Cable Pressdowns
4 sets x 210 x 15 reps
Today was a good session. Steve and FC did reverse band bench press. Steve hit 445 x 1; FC hit a solid triple with 295. Average bands were used, these bands of course were purchased from elitefts.com.
Solid week of assistance (and main) lifts for all over at the World Gym Dunellen. I've really enjoyed hitting the ab pulldowns during the week, and I will plan on returning to speed bench work next thursday, probably vs monster mini bands. The break from pressing work plus Monday's de-load session have really allowed my left shoulder to heal up. Planning on doing no physical activity tomorrow to be good and rested up for Sunday's max effort squats and Coan-Phillipi week 4.
Thursday, June 30, 2011
Wednesday, June 29, 2011
Wednesday's Assistance Training
Today's training looked like this:
Arch Back Good Mornings
135 x 15; 185 x 12; 225 x 8; 135 x 15
Banded Good Mornings
4 sets vs Average (green) Band x 20 reps
Pull Throughs
4 sets x 150 x 15 reps
Ab Pulldowns
1 set x 90 x 15 reps
3 sets x 120 x 15 reps
A few things of note, while I did posterior chain assistance work, Steve did the second week of the Coan-Phillipi deadlift program and then joined me for pull throughs and ab pulldowns. We now have the pull through handle, which took some getting used to as it is not basketball short friendly. I found that when I held it at the ends it had less interference from my shorts. We also did ab pulldowns with the long ab strap from Spuds Inc, both items and the bands were purchased from elitefts.com.
A bright spot today was our trainee, who was referred to as the putz. I gave some thought to it this morning and said right now he is about a 1200 raw total. I'd like to see him get no less that 1325 in December at the WNPF Sarge McCray meet. If he continues to train like today, that will be no problem. The young lad, squatted 405 for a smoke show, a 20 pound PR. He missed 425 due to some stability issues on the take out. He has only been squatting with us for a month and has made huge progress in technique and setup. He does still manage to infuriate me at times. He pulled 545 which I believe is equal to his PR.
Today was a solid day by all, and we are back tomorrow with bench accessory work, for me upper back, for them some type of bench work.
In closing, lifters lift. If you're in the gym and you aren't lifting, you aren't a lifter.
Arch Back Good Mornings
135 x 15; 185 x 12; 225 x 8; 135 x 15
Banded Good Mornings
4 sets vs Average (green) Band x 20 reps
Pull Throughs
4 sets x 150 x 15 reps
Ab Pulldowns
1 set x 90 x 15 reps
3 sets x 120 x 15 reps
A few things of note, while I did posterior chain assistance work, Steve did the second week of the Coan-Phillipi deadlift program and then joined me for pull throughs and ab pulldowns. We now have the pull through handle, which took some getting used to as it is not basketball short friendly. I found that when I held it at the ends it had less interference from my shorts. We also did ab pulldowns with the long ab strap from Spuds Inc, both items and the bands were purchased from elitefts.com.
A bright spot today was our trainee, who was referred to as the putz. I gave some thought to it this morning and said right now he is about a 1200 raw total. I'd like to see him get no less that 1325 in December at the WNPF Sarge McCray meet. If he continues to train like today, that will be no problem. The young lad, squatted 405 for a smoke show, a 20 pound PR. He missed 425 due to some stability issues on the take out. He has only been squatting with us for a month and has made huge progress in technique and setup. He does still manage to infuriate me at times. He pulled 545 which I believe is equal to his PR.
Today was a solid day by all, and we are back tomorrow with bench accessory work, for me upper back, for them some type of bench work.
In closing, lifters lift. If you're in the gym and you aren't lifting, you aren't a lifter.
Tuesday, June 28, 2011
Tuesday off day from training
Tuesday is an off day from training but I opted to keep the walking thing going. Its been going good and I have been feeling good from it. I walked for 1 hour and 45 minutes through Plainfield. When I left the house it looked cloudy and like it was going to rain. By the time I hit Front Street it was sunny and hot. I guess the heat helped with the cardio effect as it made me sweat too.
I had a strange urge to foam roll today. It's strange cause I never in my life ever had an urge to foam roll before. I will never forget the day this guy Fat Gary went and foam rolled in Roosevelt Ave in front of Skiba's Barbell Club. We never saw him again after that day. I guess thats what happens when a man foam rolls?
My plan for the rest of the week:
Wednesday- Posterior Chain Assistance
Thursday- Upper Back
Friday- Off Day (may skip walking sessions to be fresh for Sunday)
Saturday- Jersey Shore with some light work later on
Sunday- Max Effort Squat and Coan-Phillipi Deadlift program week 4
The plan is to rest up some on Friday and Saturday, and to make a PR in the squat on Sunday.
I had a strange urge to foam roll today. It's strange cause I never in my life ever had an urge to foam roll before. I will never forget the day this guy Fat Gary went and foam rolled in Roosevelt Ave in front of Skiba's Barbell Club. We never saw him again after that day. I guess thats what happens when a man foam rolls?
My plan for the rest of the week:
Wednesday- Posterior Chain Assistance
Thursday- Upper Back
Friday- Off Day (may skip walking sessions to be fresh for Sunday)
Saturday- Jersey Shore with some light work later on
Sunday- Max Effort Squat and Coan-Phillipi Deadlift program week 4
The plan is to rest up some on Friday and Saturday, and to make a PR in the squat on Sunday.
Monday, June 27, 2011
Monday De-load Bench training
I always suck at taking a deload on my own. It's very hard for me not to atleast touch 315 on a deload day. Considering that I am trying to get this left shoulder better (and it's headed the right way) I followed a true deload day today. I even kept the weights and reps a little lower for my accessory work. Todays training looked like this:
De-load Raw Bench:
2 sets x 185 x 5 reps
3 sets x 225 x 3 reps
2 sets x 275 x 1 rep
Incline Bench Press
4 sets x 185 x 5 reps
Dumbbell Pullovers
4 sets x 85 lbs x 8 reps
Hammer Strength Bench Press Machine
4 sets x 185 lbs x 10 reps
Triceps Pressdowns
4 sets x 150 x 15 reps
The entire training session was done in under an hour. Hopefully this will aid in allowing the left shoulder to continue to heal up so that I can continue making bench press PR's where it matters: in powerlifting meets.
After training I opted to do something that I have not done in a gym since my football days, and maybe before my first ever powerlifting meet. I opted to do 15 minutes on the elliptical machine while I watched the second half of around the horn on ESPN.
All in all it was a good session, I touched some weight but no where near what I would have touched if it wasn't a deload. I felt healthy and pain free, and I'm enjoying the extra air my lungs have been getting from the walking, and today cardio. It was nice but I won't make it a habit. The thought of walking for 15 minutes and going nowhere baffles me. I'd much rather walk down Front Street in Plainfield and watch the fiends and pro's wigging out.
De-load Raw Bench:
2 sets x 185 x 5 reps
3 sets x 225 x 3 reps
2 sets x 275 x 1 rep
Incline Bench Press
4 sets x 185 x 5 reps
Dumbbell Pullovers
4 sets x 85 lbs x 8 reps
Hammer Strength Bench Press Machine
4 sets x 185 lbs x 10 reps
Triceps Pressdowns
4 sets x 150 x 15 reps
The entire training session was done in under an hour. Hopefully this will aid in allowing the left shoulder to continue to heal up so that I can continue making bench press PR's where it matters: in powerlifting meets.
After training I opted to do something that I have not done in a gym since my football days, and maybe before my first ever powerlifting meet. I opted to do 15 minutes on the elliptical machine while I watched the second half of around the horn on ESPN.
All in all it was a good session, I touched some weight but no where near what I would have touched if it wasn't a deload. I felt healthy and pain free, and I'm enjoying the extra air my lungs have been getting from the walking, and today cardio. It was nice but I won't make it a habit. The thought of walking for 15 minutes and going nowhere baffles me. I'd much rather walk down Front Street in Plainfield and watch the fiends and pro's wigging out.
Sunday, June 26, 2011
Sunday's Training Revisited
Today was a much needed combination dynamic effort / deload day.
The squat exercise was dynamic effort squats to a soft foam box with 4 sets of chain. The total chain weight was 160 lbs, plus whatever the collar and chain that hold the chains weight. We kept the weight low, and worked on sinking into the foam. I used a very light brief for these. After my warmup work was done, I did 8 work sets which looked like this:
230 x 2 sets x 2 reps
280 x 3 sets x 2 reps
320 x 3 sets x 2 reps
After this we got into dynamic effort deadlifts (speed pulls) versus quadrupled mini bands. My deadlift has felt much more natural lately since I moved my hands out wider to the line, moved my feet out about a quarter inch each, and spent more time in the bottom before pulling. All pulls were performed raw, fast, and without a belt.
185 x 2 sets x 1 rep
235 x 2 sets x 1 rep
285 x 2 sets x 1 rep
315 x 4 sets x 1 rep
After this I got in to some prehab work for my left shoulder and right ankle.
Bucket Rows 4 sets x 12 reps x 25 lb plates in each hand
Seated Calf Raises 6 sets x 25 reps x 70 lbs
And I closed out with:
Banded Good Mornings 4 sets x Green (average) band x 20 reps
Decent session, was quick with all the speed sets and kept good technique. The deadlift is certainly starting to improve and feel more natural. Tomorrow is a deload bench with volume work at the World Gym, walking and pushups on Tuesday, and back to assistance work on Wednesday. Max Effort squat next Sunday.
The squat exercise was dynamic effort squats to a soft foam box with 4 sets of chain. The total chain weight was 160 lbs, plus whatever the collar and chain that hold the chains weight. We kept the weight low, and worked on sinking into the foam. I used a very light brief for these. After my warmup work was done, I did 8 work sets which looked like this:
230 x 2 sets x 2 reps
280 x 3 sets x 2 reps
320 x 3 sets x 2 reps
After this we got into dynamic effort deadlifts (speed pulls) versus quadrupled mini bands. My deadlift has felt much more natural lately since I moved my hands out wider to the line, moved my feet out about a quarter inch each, and spent more time in the bottom before pulling. All pulls were performed raw, fast, and without a belt.
185 x 2 sets x 1 rep
235 x 2 sets x 1 rep
285 x 2 sets x 1 rep
315 x 4 sets x 1 rep
After this I got in to some prehab work for my left shoulder and right ankle.
Bucket Rows 4 sets x 12 reps x 25 lb plates in each hand
Seated Calf Raises 6 sets x 25 reps x 70 lbs
And I closed out with:
Banded Good Mornings 4 sets x Green (average) band x 20 reps
Decent session, was quick with all the speed sets and kept good technique. The deadlift is certainly starting to improve and feel more natural. Tomorrow is a deload bench with volume work at the World Gym, walking and pushups on Tuesday, and back to assistance work on Wednesday. Max Effort squat next Sunday.
Saturday, June 25, 2011
Saturday's Training Revisited
Today's training was up in the air because I hit upper back and wanted to go to the beach in the morning, but I listened to the weather reports and opted to train instead.
Today we drove down to Jeff Bodine's Synergy Fitness of Perth Amboy. Synergy is always a good time, Jeff has put together a nice gym and has some legitimate benches, a nice power rack, and has added some good bars such as the safety squat bar. It was squat day for Steve, and his Saturday squat partners were out at York at the IPA meet. He got in some work in the rack with the SSB, and I noticed considerable technical improvements in just a few weeks squatting with the new crew. He is going to put up big numbers in the December WNPF Sarge McCray meet.
My training looked like this:
I wasn't trying to do too much work as I'm trying to back down over the next couple days. I also hit heavy upper back on Thursday. I remembered a format an old training partner at Diamond Gym used to follow back when I was a beginner. After every set we would do a set of ten pushups and a set of ten hammer curls with a pair of 55 lb dumbbells. I decided to apply this to my sets today.
Lat Pulldowns 4 sets x 10 reps x 180lbs
Followed each set with ten pushups and ten alternating hammer curls
Seated Cable Rows 4 sets x 10 reps x 150lbs
Followed each set with ten pushups and ten alternating hammer curls
Ab Pulldowns 4 sets x 10 reps x 100lbs
We just added to our bag of tricks a Spuds Inc Long Ab Strap. This Strap is great for doing ab pulldowns, and only costs about 30 bucks. Jeff and Dave over at Synergy liked the strap so much they will most likely add one to their gym.
Tomorrow I'm looking at Speed squats vs 4 chains to a box, speed pulls, and assistance. Monday a Deload bench and volume session, and Tuesday some more walking and pushups.
For anyone near the Perth Amboy NJ area looking for a gym, I strongly recommend Synergy Fitness. Jeff is a quality guy, and a lifter's gym owner. He is a character too, which is a good thing as I only associate with other characters.
Today we drove down to Jeff Bodine's Synergy Fitness of Perth Amboy. Synergy is always a good time, Jeff has put together a nice gym and has some legitimate benches, a nice power rack, and has added some good bars such as the safety squat bar. It was squat day for Steve, and his Saturday squat partners were out at York at the IPA meet. He got in some work in the rack with the SSB, and I noticed considerable technical improvements in just a few weeks squatting with the new crew. He is going to put up big numbers in the December WNPF Sarge McCray meet.
My training looked like this:
I wasn't trying to do too much work as I'm trying to back down over the next couple days. I also hit heavy upper back on Thursday. I remembered a format an old training partner at Diamond Gym used to follow back when I was a beginner. After every set we would do a set of ten pushups and a set of ten hammer curls with a pair of 55 lb dumbbells. I decided to apply this to my sets today.
Lat Pulldowns 4 sets x 10 reps x 180lbs
Followed each set with ten pushups and ten alternating hammer curls
Seated Cable Rows 4 sets x 10 reps x 150lbs
Followed each set with ten pushups and ten alternating hammer curls
Ab Pulldowns 4 sets x 10 reps x 100lbs
We just added to our bag of tricks a Spuds Inc Long Ab Strap. This Strap is great for doing ab pulldowns, and only costs about 30 bucks. Jeff and Dave over at Synergy liked the strap so much they will most likely add one to their gym.
Tomorrow I'm looking at Speed squats vs 4 chains to a box, speed pulls, and assistance. Monday a Deload bench and volume session, and Tuesday some more walking and pushups.
For anyone near the Perth Amboy NJ area looking for a gym, I strongly recommend Synergy Fitness. Jeff is a quality guy, and a lifter's gym owner. He is a character too, which is a good thing as I only associate with other characters.
Friday, June 24, 2011
Some of my favorite gym characters (part 1)
It's Friday, so no training for me today. I'm planning on doing push ups and walking my 2-5 miles that I like to hit on my off days to keep my GPP at a somewhat decent level. I decided to take the time to reflect on some of the strangest gym characters that I have encountered over my years.
1) The Hitler Kid
I woke up to a Blackberry Message from one of the young lifters at the barbell club mentioning the Hitler kid, and that is where I got started. I'll never forget my first day driving down to Skiba's Barbell Club in Carteret NJ. I'm coming over the bridge from West Carteret where on my right hand side is a strange young man riding a bicycle and doing what looks like the Hitler salute. He looked like something out of a 1950's greaser movie. I remember thinking WTF kind of a place am I headed to. Fast forward about and hour and I'm knee deep in Squat work and posterior chain work when I look to the back of the gym and see the Hitler Kid doing cable work. Found out he got one of those nazi tattoos, and his dad made him get it changed in to a black box. I think the kid has a black box tattooed on his arm or something.
2) Homeless Guy
Homeless Guy is a personal favorite, in fact I have started just calling him the Guy a little more frequently. Homeless Guy lives in one of those YMCA type places, and takes all his possessions with him. He generally walks in to the gym with like 11 bags, and wearing many layers (even in the summer). Homeless Guy is actually not the worse guy in the gym, he actually trains semi hard despite the fact that his training makes absolutely no sense, is mostly circuit training, and he is one of those I'm on that (bench) guys. Truth be told, I don't care what you are on. Anyways, rumor has it a couple of years ago the Guy, while taking his post training shower came out to find his sneakers missing, and took to chasing kids through the gym with a dumbbell. The police were called and the Guy in his rage handled the cops, finally 2 of the larger stronger members had to come and hold him down while the police cuffed him.
My homeless guy experience was that for almost 2 years every time during the week when I left the gym he was sitting out on the steps. I never thought anything of this. Finally one of the members told me that he waits because I told him he couldn't come upstairs until I left. Knowing this never occurred, I remembered a day when I was heading down the narrow stair case after a squat session and the Guy was trying to come up with his 11 bags. I was not going to brush against the Guy and all his worldly possessions, so I told him he had to go back down and wait. He showed that he is a very astute listener by waiting for the next 2 years.
3) Superstar Graham
This guy was more of a legend than a character. I remember this old guy from Saturday morning at Diamond Gym in the late 90's. The guy reminded me of Superstar Graham circa 1975 with his uber-bright workout attire. This guy was at least 70, he looked like he could have been Ken Anderson's older cousin or something. Props to this guy though, he still brought the intensity at his age, and for his age was pretty damn strong if I remember correctly, He used to come to the gym with some young teenagers who everyone said were his kids. If only I can still be strong and virile well in to my 70's then I will have lived a happy life.
4) Meat Guy
Instant Classic. This guy walks in off the street in a butchers jacket high off his ass trying to sell frozen porterhouses. I look in the back of the gym and the guy is doing kettle bell swings. Talk about salesmanship, came in trying to sell some flank steaks, and ended up joining the barbell club.
5) Fruity Triceps Man
This guy was what I would call a torso. A torso are guys who look like they just got off a long stint at East Jersey Penitentiary. All upper body and absolutely no legs. I remember this guy looked powerful, but the few interactions I had with him showed me wrong. He had streamlined triceps, and was quite fruity with a voice like Michael Jackson's, that's how he got this name. After hearing his say things like going heavy is bad for you, or don't go all the way down on the bench press cause its bad for your clavicle, I knew this guy was a punchline and not a potential training partner
That's it for now have to go book a flight to Cincinnati, prepare chicken for dinner, and call Ken Anderson.
1) The Hitler Kid
I woke up to a Blackberry Message from one of the young lifters at the barbell club mentioning the Hitler kid, and that is where I got started. I'll never forget my first day driving down to Skiba's Barbell Club in Carteret NJ. I'm coming over the bridge from West Carteret where on my right hand side is a strange young man riding a bicycle and doing what looks like the Hitler salute. He looked like something out of a 1950's greaser movie. I remember thinking WTF kind of a place am I headed to. Fast forward about and hour and I'm knee deep in Squat work and posterior chain work when I look to the back of the gym and see the Hitler Kid doing cable work. Found out he got one of those nazi tattoos, and his dad made him get it changed in to a black box. I think the kid has a black box tattooed on his arm or something.
2) Homeless Guy
Homeless Guy is a personal favorite, in fact I have started just calling him the Guy a little more frequently. Homeless Guy lives in one of those YMCA type places, and takes all his possessions with him. He generally walks in to the gym with like 11 bags, and wearing many layers (even in the summer). Homeless Guy is actually not the worse guy in the gym, he actually trains semi hard despite the fact that his training makes absolutely no sense, is mostly circuit training, and he is one of those I'm on that (bench) guys. Truth be told, I don't care what you are on. Anyways, rumor has it a couple of years ago the Guy, while taking his post training shower came out to find his sneakers missing, and took to chasing kids through the gym with a dumbbell. The police were called and the Guy in his rage handled the cops, finally 2 of the larger stronger members had to come and hold him down while the police cuffed him.
My homeless guy experience was that for almost 2 years every time during the week when I left the gym he was sitting out on the steps. I never thought anything of this. Finally one of the members told me that he waits because I told him he couldn't come upstairs until I left. Knowing this never occurred, I remembered a day when I was heading down the narrow stair case after a squat session and the Guy was trying to come up with his 11 bags. I was not going to brush against the Guy and all his worldly possessions, so I told him he had to go back down and wait. He showed that he is a very astute listener by waiting for the next 2 years.
3) Superstar Graham
This guy was more of a legend than a character. I remember this old guy from Saturday morning at Diamond Gym in the late 90's. The guy reminded me of Superstar Graham circa 1975 with his uber-bright workout attire. This guy was at least 70, he looked like he could have been Ken Anderson's older cousin or something. Props to this guy though, he still brought the intensity at his age, and for his age was pretty damn strong if I remember correctly, He used to come to the gym with some young teenagers who everyone said were his kids. If only I can still be strong and virile well in to my 70's then I will have lived a happy life.
4) Meat Guy
Instant Classic. This guy walks in off the street in a butchers jacket high off his ass trying to sell frozen porterhouses. I look in the back of the gym and the guy is doing kettle bell swings. Talk about salesmanship, came in trying to sell some flank steaks, and ended up joining the barbell club.
5) Fruity Triceps Man
This guy was what I would call a torso. A torso are guys who look like they just got off a long stint at East Jersey Penitentiary. All upper body and absolutely no legs. I remember this guy looked powerful, but the few interactions I had with him showed me wrong. He had streamlined triceps, and was quite fruity with a voice like Michael Jackson's, that's how he got this name. After hearing his say things like going heavy is bad for you, or don't go all the way down on the bench press cause its bad for your clavicle, I knew this guy was a punchline and not a potential training partner
That's it for now have to go book a flight to Cincinnati, prepare chicken for dinner, and call Ken Anderson.
Thursday, June 23, 2011
Thursday Training Revisited
As I made the trip up the stairs at the World Gym today I saw our missing training partner from yesterday sitting on the bench waiting. My initial thoughts was basically, WTF. I neglected to look at the missing trainee and proceeded straight to Heavy Lat Pulldowns. On my 3rd set he approached me with apologies for failure to make yesterday's training. He gave me some story about how his mother fell down the stairs and fractured her spine. At that time I told him to sit on the bench and wait for Steve to get there, I was doing upper back and could not be bothered with him, as he couldn't be bothered to let us know he wasn't coming yesterday. I deferred to Steve on this one, and I guess we are keeping the putz for the time being.
I remember when my son was born, it was memorial day weekend 2010, he started to come early on a Sunday morning. The first people I notified were my training partners as I would most likely miss a bench day. Once my training partners were notified, I decided to call my parents and let them know they were about to become grandparents. Well, knowing myself I probably texted them. Point is if you don't care about your training, don't expect anyone else to.
Today's training looked like this:
Lat Pulldowns 5 x 5 x250
T-Bar Rows
Kept the form strict and worked up by plates in sets of 5. On 315 (or 7 plates on the bar) I was able to pull in 2 clean reps
Neutral Grip Cable Rowns 4 x 8 x 240
Wide Neutral Grip Stiff Arm Pulldowns 4 x 15 x 70
Lying Floor Skullcrushers 3 x 15 x 145
Cable Pressdowns 4 x 15 x 210
Overhead Rope Extensions 4 x 15 x 120
Low Cable Horizontal Shrugs 4 x 15 x 150
Kept the volume high, and avoided pressing movements for the most part as I allow the shoulder to heal up. I have a De-load Monday and another upper back& triceps session next Thursday.
I remember when my son was born, it was memorial day weekend 2010, he started to come early on a Sunday morning. The first people I notified were my training partners as I would most likely miss a bench day. Once my training partners were notified, I decided to call my parents and let them know they were about to become grandparents. Well, knowing myself I probably texted them. Point is if you don't care about your training, don't expect anyone else to.
Today's training looked like this:
Lat Pulldowns 5 x 5 x250
T-Bar Rows
Kept the form strict and worked up by plates in sets of 5. On 315 (or 7 plates on the bar) I was able to pull in 2 clean reps
Neutral Grip Cable Rowns 4 x 8 x 240
Wide Neutral Grip Stiff Arm Pulldowns 4 x 15 x 70
Lying Floor Skullcrushers 3 x 15 x 145
Cable Pressdowns 4 x 15 x 210
Overhead Rope Extensions 4 x 15 x 120
Low Cable Horizontal Shrugs 4 x 15 x 150
Kept the volume high, and avoided pressing movements for the most part as I allow the shoulder to heal up. I have a De-load Monday and another upper back& triceps session next Thursday.
Thoughts on Thursday Training
Getting ready to go train. Today is bench assistance work day. I usually hit dynamic effort bench, but this is the second week of a three week hiatus from the speed work. I have been dealing with some shoulder pain in my left shoulder so I'm planning on taking a de-load on Monday (my main bench day) and focusing more on upper back and tricep work in the mean time on Thursdays.
Yesterday was posterior chain assistance day and it looked something like this:
Warm up: Banded abduction vs Doubled light band 4x20
Barbell Romanian Deadlifts (3rd week) worked up to 315x3
Banded Pull Throughs vs Light Band 4x20
Seated Calf Raises 70 lbs x 3 sets x 25 reps
Banded Ab Pulldowns 1 set vs light band x 50 reps
45 Degree Back Extensions 4x 45 lb plate x 10 reps
Decline Sit-ups 2x20
It looked like yesterday was a lot of volume, but the whole workout was done within an hour. I'm absolutely planning on max volume today which is the norm on a Thursday, and I expect it to move pretty quickly as our one training partner at the World Gym didn't show up yesterday so I am pretty much assuming he is done. If he shows I may let him know he is done.
We've added some new toys to our bag at the World Gym, which now includes a full set of bands and an ab pulldown strap to go along with our full set of boards. Things are coming together over there. I'd still like to personally acquire one decent barbell, and I am working on this now.
Yesterday was posterior chain assistance day and it looked something like this:
Warm up: Banded abduction vs Doubled light band 4x20
Barbell Romanian Deadlifts (3rd week) worked up to 315x3
Banded Pull Throughs vs Light Band 4x20
Seated Calf Raises 70 lbs x 3 sets x 25 reps
Banded Ab Pulldowns 1 set vs light band x 50 reps
45 Degree Back Extensions 4x 45 lb plate x 10 reps
Decline Sit-ups 2x20
It looked like yesterday was a lot of volume, but the whole workout was done within an hour. I'm absolutely planning on max volume today which is the norm on a Thursday, and I expect it to move pretty quickly as our one training partner at the World Gym didn't show up yesterday so I am pretty much assuming he is done. If he shows I may let him know he is done.
We've added some new toys to our bag at the World Gym, which now includes a full set of bands and an ab pulldown strap to go along with our full set of boards. Things are coming together over there. I'd still like to personally acquire one decent barbell, and I am working on this now.
Subscribe to:
Posts (Atom)