Max Effort Upper
Special guest appearance by 4Board after a 4 day mid-western tour (3 shows daily)
The usual warm-ups
Floor press-medium grip: work up to 275 x1, 295 x1, 315 x1, 330 miss. 4Board made 335 then missed 350 when his foot slipped and his arms flew out. I finished with 2x5/ 255
DB extensions: 5x5/ 40, 45, 50, 55, 60
Low pulley rows w/ big v-bar: 4x10-12/ 225, 250, 275, 275
Seated DB cleans: 3x20/ 30, 35, 40
One-arm side raises: 2x15/ 25, 30
Hammer curls: 3x10/ 30, 35, 40
Today was the 28th day of my diet. Now I start the transition phase back to "regular" eating. I had a few goals when I began the diet.
1) lose weight
2) establish new eating habits
3) don't get (too) weak
I decided "too weak" was more than a 10% strength loss. I don't have any factual basis for that number; I just pulled it out of thin air. So, how did I do?
1) Lose weight. I started at 245-pounds and weighed in this morning at 221. I lost 24 pounds. Around my waist I lost a maximum of 2.5". I measured myself at three spots in my mid section (hips) and lost 2 to 2.5" in all three spots. I only lost an inch from my thighs. The biggest losses were around my shoulders (lost 1.5" in circumference) and waist. I don't have post diet bodyfat measurements yet. I should have them tomorrow.
2) Establish new eating habits. A lot of my cravings are gone (ice cream in particuliar). I think I ate fairly healthy overall before but tended to rely on food I guess like some people use booze and cigarettes (as a crutch?) Don't get me wrong I still like to eat (and am looking forward to a solid meal tonight) but I think I will be able to manage it better. If that makes sense to anyone.
3) Don't get (too) weak. I feel I was sucessful here too. Examples: I did a high box squat w/ safety squat bar w/ 2 sets of chains 400x1, Reverse-band deadlift (conventional pull) 620x1, Squat morning w/ safet squat bar 410x1. All three are PRs. Some were gut-busters but I got 'em.
In my upper body lifts I did not fare as well. 2-board benchpress-wide grip 350x1 (370x1 is record), Close-grip incline press 275x1 (295x1 is record), and Floor press-medium grip 315x1 (345x1) are examples of my ME upper trainings. It should be noted that the 2-board and close-grip records were "set" weighing between 240 to 250 pounds and I weighed 258 (!) when I did the floor press. So, yeah, the loss of "leverage" hurt some. But overall, I have to say I am not disappointed. My efforts to increse the bar speed, especially in my benchpressing have noticeably helped me. I knew I could not expect to get stronger AND lose weight simultaneously so I have to say I am pleased to be where I am now. Now there is only room for improvement.
Get strong(er)
Ed T.
Wednesday, July 29, 2009
Monday, July 27, 2009
A trip to 'Auto Zone'
ME Lower
I ran into Big Auto today. When he asked me yesterday what time I was training today, I thought it was so he could avoid me and thus being drug into any cockamaimied scheme I may have at hand. But no, according to him, he was actually hoping to find me present at said time. I am glad he showed up because no one else did. 4Board was out of town on business and everyone else was MIA.
So while Big warmed up with the "Dead and Bloated" BB complex I did my usual warm-ups (foam roller, mobility work, some stretching, reverse planks and DB swings).
We decided to do squat mornings just because 4Board texted me earlier and said he did 425x1 which I took as throwing down the gauntlet, and Big was complaining about his back aching anyway. ("I may as well have a real reason for it to hurt," Big relayed.) So, we worked up. Auto to a PR with 345 x1 and me toa PR with 410 x1. I got it on the second try as the first I was able to sit up with the weight but couldn't get off the bench. We decided it was a technical problem and I took it again. Big decided he needed a belt at some point and rejected mine for one of the "gym belts". An old school appearing leather belt, wider in back and tapering down in the front. It also happened to be the same belt that all my female clients use from time to time. I pointed out to Auto that he was using "the girls' belt" and he said, "I know. I want to be strong like them." He had to attend class so he ducked out after the squat mornings. Before he departed, he left me with a gem; "Ya know, 4Board's 425 doesn't count because that gym he was at is a moon gym." What's that? I asked. "A moon gym only has 1/6th the gravity of a real gym so the weight is lighter!" Who knew? Now I felt better...
The rest of the training went as follows:
45* Reverse hyper with straps: 3x10/ 340, 540, 630
GHR (w/ pin in 4th hole) 4x8 supersetted with Lat pulldowns with the prison bar: 4x12/ 150, 155, 160, 165
I ran into Big Auto today. When he asked me yesterday what time I was training today, I thought it was so he could avoid me and thus being drug into any cockamaimied scheme I may have at hand. But no, according to him, he was actually hoping to find me present at said time. I am glad he showed up because no one else did. 4Board was out of town on business and everyone else was MIA.
So while Big warmed up with the "Dead and Bloated" BB complex I did my usual warm-ups (foam roller, mobility work, some stretching, reverse planks and DB swings).
We decided to do squat mornings just because 4Board texted me earlier and said he did 425x1 which I took as throwing down the gauntlet, and Big was complaining about his back aching anyway. ("I may as well have a real reason for it to hurt," Big relayed.) So, we worked up. Auto to a PR with 345 x1 and me toa PR with 410 x1. I got it on the second try as the first I was able to sit up with the weight but couldn't get off the bench. We decided it was a technical problem and I took it again. Big decided he needed a belt at some point and rejected mine for one of the "gym belts". An old school appearing leather belt, wider in back and tapering down in the front. It also happened to be the same belt that all my female clients use from time to time. I pointed out to Auto that he was using "the girls' belt" and he said, "I know. I want to be strong like them." He had to attend class so he ducked out after the squat mornings. Before he departed, he left me with a gem; "Ya know, 4Board's 425 doesn't count because that gym he was at is a moon gym." What's that? I asked. "A moon gym only has 1/6th the gravity of a real gym so the weight is lighter!" Who knew? Now I felt better...
The rest of the training went as follows:
45* Reverse hyper with straps: 3x10/ 340, 540, 630
GHR (w/ pin in 4th hole) 4x8 supersetted with Lat pulldowns with the prison bar: 4x12/ 150, 155, 160, 165
For them that don't know: a squat morning is performed by sitting up from a seated position (about 45 degrees or less) then standing up and lowering the bar back down in a good morning like fashion. The bar can be suspended from chains or in our case, resting on pins in the power rack. We used a safety squat bar for this nonsense because it was easier to get under. It is as ugly as its name. Go to YouTube, look up squat mornings and watch the video of Matt Smith. (Why we ever decided these were a good idea is beyond me.)
Big Auto says if I enjoyed the trip to "Auto Zone" I'd really enjoy the trip to "Advance Auto" next time. Hmmm.
Must get strong(er),
Ed T.
Basketball Training XI
ME Lower
Dynamic warm-up
Hang cleans: warm up to 77x5, 82x5, 89x7
Snatch grip deadlift: warm up to 160x4, 185x3, 205x3
Bulgarian split squat: 3x8/ 8, 10, 12
45* Reverse hyper w/ strap: 4x6/ 90, 160, 180, 210(!)
Med ball circut: Russian twist x30 seconds, rotational sit-ups x10, toe touches x10 w/ 4-pound med ball. Repeat 3x
RE had not done any cleaning in a few weeks because she was complaining that her wrist was sore. It is better now so today she cleaned. The weights used are based on 75 to 85% of her 1RM in the clean. However that 1RM is an old number. From the easy way she moves the bar I suspect her true 1RM is higher. For the ME lift we are using the 5-3-1 programming. So the 160 x4 should have actually been 5 reps. The 185 is spot-on and the 205 x3 (1). She has responded well to this variation.
I have started training an old teammate of RE's and will post some of her work soon. AA will be starting her freshman year at a DII school in a few weeks. But so far so good. I am spoiled in a way because training people of this caliber is such a pleasure. Both RE and AA have great work ethics and are easy to train.
Stay strong,
Ed T.
Dynamic warm-up
Hang cleans: warm up to 77x5, 82x5, 89x7
Snatch grip deadlift: warm up to 160x4, 185x3, 205x3
Bulgarian split squat: 3x8/ 8, 10, 12
45* Reverse hyper w/ strap: 4x6/ 90, 160, 180, 210(!)
Med ball circut: Russian twist x30 seconds, rotational sit-ups x10, toe touches x10 w/ 4-pound med ball. Repeat 3x
RE had not done any cleaning in a few weeks because she was complaining that her wrist was sore. It is better now so today she cleaned. The weights used are based on 75 to 85% of her 1RM in the clean. However that 1RM is an old number. From the easy way she moves the bar I suspect her true 1RM is higher. For the ME lift we are using the 5-3-1 programming. So the 160 x4 should have actually been 5 reps. The 185 is spot-on and the 205 x3 (1). She has responded well to this variation.
I have started training an old teammate of RE's and will post some of her work soon. AA will be starting her freshman year at a DII school in a few weeks. But so far so good. I am spoiled in a way because training people of this caliber is such a pleasure. Both RE and AA have great work ethics and are easy to train.
Stay strong,
Ed T.
Sunday, July 26, 2009
Basketball Training X
Repetition Upper Body for RE
Dynamic warm-up
Stability ball DB press: 4x12/ 20, 25, 30, 35
Assisted Chin-ups w/ blue band: 4x 8-12 supersetted with Seated DB cleans 4x 8-12/ 12, 15, 17.5, 20
One-arm DB press: 4x 8-12/ 10, 15, 20, 25
Skull crunchers w/ EZ bar: 3x 10-15/ 15, 20, 25 (bar wt. bar weighs approx. 15# so total 25+15=40-pounds) supersetted w/ Incline DB curls: 3x 8-10/ 10, 12, 12
Prowler: 6x 40 yds. w/ 90#
Just another good training day. RE is making progress and its hard to believe it has been four weeks already!
Time flies when you're having fun!
Ed T.
Dynamic warm-up
Stability ball DB press: 4x12/ 20, 25, 30, 35
Assisted Chin-ups w/ blue band: 4x 8-12 supersetted with Seated DB cleans 4x 8-12/ 12, 15, 17.5, 20
One-arm DB press: 4x 8-12/ 10, 15, 20, 25
Skull crunchers w/ EZ bar: 3x 10-15/ 15, 20, 25 (bar wt. bar weighs approx. 15# so total 25+15=40-pounds) supersetted w/ Incline DB curls: 3x 8-10/ 10, 12, 12
Prowler: 6x 40 yds. w/ 90#
Just another good training day. RE is making progress and its hard to believe it has been four weeks already!
Time flies when you're having fun!
Ed T.
"Dead and bloated" Barbell complex
Power snatch x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Repeat 6x. Started with 60 seconds rest between sets. That degenerated into 120 seconds rest by about time the fourth set came around. I couldn't talk Big Auto into doing the complexes with me, but he sat by and ran the stop watch humming Stone Temple Pilots songs. He "said" he's going to try them "tomorrow"...
Smellin' like a rose,
Ed T.
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Repeat 6x. Started with 60 seconds rest between sets. That degenerated into 120 seconds rest by about time the fourth set came around. I couldn't talk Big Auto into doing the complexes with me, but he sat by and ran the stop watch humming Stone Temple Pilots songs. He "said" he's going to try them "tomorrow"...
Smellin' like a rose,
Ed T.
Friday, July 24, 2009
DE Lower/ DE Upper
For Wednesday July 22, 2009 DE Lower "Sponsored by Jeg's"
With 4Board and BigAuto
Semi dynamic warm-up
Box squats-straight bar-box and 4 mats: work up to 305x2 x6 sets then 335x1 and 365x1 4Board was at 285x2 for 8 sets and BA 225x2 x8
Seated 3-way band leg curls-green band: 4x15
45* Reverse hyper w/ strap: 3x8/ 290, 490, 690
DB shrugs: 3x20/ 110, 140, 145
Friday July 24, 2009 DE Upper "Sponsored by Jeg's"
With 4Board and The Mole,
The usual warm up including a circut of rear delts (on the pec deck), side raises and rope pushdowns 3x 15-20 reps light weight
Benchpress-3 grips-9x3 reps/ 185 (5 sets) and 205 (4 sets)
5-board press-close grip: 275x5, 295x5, 315x5, moved to medium grip 335x3, then wide grip (pinkies at rings) 350 x4 or 5
DB Incline press: 4x10-15/ 50, 60, 70, 80 w/ brief pause @ bottom
Chest supported rows: 4x10-15/ 90, 135, 160, 170
Face pulls: 3x12-15 w/ pause 70, 90, 110
DB front delt raises: 3x10/ 25, 30, 35
Hanging leg raises: 3x6 and Crunches on Sball w/ wt. 3x10/ 25, 35, 45
Two good trainings. The 365 on Wednesday was fast and felt easy. Speed work on Friday went well. The Mole is another guy from the gym I spoke to at the meet Sunday. He wants to train with us when our schedules can connect. He is a 110 kg. lifter. And he embarrassed us in the 5-board press when he smoked 350 for 5. Damn short arms.
Competition is good,
"Jeg" T.
With 4Board and BigAuto
Semi dynamic warm-up
Box squats-straight bar-box and 4 mats: work up to 305x2 x6 sets then 335x1 and 365x1 4Board was at 285x2 for 8 sets and BA 225x2 x8
Seated 3-way band leg curls-green band: 4x15
45* Reverse hyper w/ strap: 3x8/ 290, 490, 690
DB shrugs: 3x20/ 110, 140, 145
Friday July 24, 2009 DE Upper "Sponsored by Jeg's"
With 4Board and The Mole,
The usual warm up including a circut of rear delts (on the pec deck), side raises and rope pushdowns 3x 15-20 reps light weight
Benchpress-3 grips-9x3 reps/ 185 (5 sets) and 205 (4 sets)
5-board press-close grip: 275x5, 295x5, 315x5, moved to medium grip 335x3, then wide grip (pinkies at rings) 350 x4 or 5
DB Incline press: 4x10-15/ 50, 60, 70, 80 w/ brief pause @ bottom
Chest supported rows: 4x10-15/ 90, 135, 160, 170
Face pulls: 3x12-15 w/ pause 70, 90, 110
DB front delt raises: 3x10/ 25, 30, 35
Hanging leg raises: 3x6 and Crunches on Sball w/ wt. 3x10/ 25, 35, 45
Two good trainings. The 365 on Wednesday was fast and felt easy. Speed work on Friday went well. The Mole is another guy from the gym I spoke to at the meet Sunday. He wants to train with us when our schedules can connect. He is a 110 kg. lifter. And he embarrassed us in the 5-board press when he smoked 350 for 5. Damn short arms.
Competition is good,
"Jeg" T.
Tuesday, July 21, 2009
Basketball Training IX (and a guest appearance)
CDub was back for a day (or two) as her marathon tour of the south continues...
Warm-up: foam rolling and mobility work
Power cleans: work up to 3x 8-6-4 w/ 67-pounds
Push press: 3x 8-6-4/ 67
Front squat: 3x 8-6-4/ 67
Benchpress: work up to 8-6-4/ 75-pounds
Did some jump stretch band exercises so CDub could do them when she's doing her "Willie Nelson Thing" (On the road again)
Hanging bent knee leg raises 3x 8
Standing overhead crunches 4x 8-12/ 4, 6, 7, 8 (on Cybex)
ME Lower for RE (Deload)
Warm-ups
Snatch-grip deadlifts: work up to 148 x4, 160 x4, 170 x3 and 180 x3
45* Reverse hypers w/ foot strap: 3x8/ 90, 160, 190
Weighted swiss ball crunches 4x10/ 20, 35, 45, 45
Easy static stretching
Another fun day!
Ed T.
Warm-up: foam rolling and mobility work
Power cleans: work up to 3x 8-6-4 w/ 67-pounds
Push press: 3x 8-6-4/ 67
Front squat: 3x 8-6-4/ 67
Benchpress: work up to 8-6-4/ 75-pounds
Did some jump stretch band exercises so CDub could do them when she's doing her "Willie Nelson Thing" (On the road again)
Hanging bent knee leg raises 3x 8
Standing overhead crunches 4x 8-12/ 4, 6, 7, 8 (on Cybex)
ME Lower for RE (Deload)
Warm-ups
Snatch-grip deadlifts: work up to 148 x4, 160 x4, 170 x3 and 180 x3
45* Reverse hypers w/ foot strap: 3x8/ 90, 160, 190
Weighted swiss ball crunches 4x10/ 20, 35, 45, 45
Easy static stretching
Another fun day!
Ed T.
Monday, July 20, 2009
Meet Report
From Sunday 19 July, 2009 "Strange Days"
I thought it was an omen of things to come when I saw what I was wearing. I got dressed in the dark after waking at some un-Godly hour to go meet the crew to go to the meet. It was still dark and I was most assuredly, half-awake at best. But as we sat in the diner, I was able to look myself over in the early morning light and found I had clean clothes on and they were all on corrrectly (not inside out, underwear over shorts, etcetera). I decided today could be a good day...
Afterwards we all agreed that it was a weird meet. The atmosphere was very...tense. Lots of hollering and screaming about things that couldn't much be changed. Could some things have been better? Or run smoother? Sure, on both accounts. There's always room for improvement. But the facility was nice. The warm-up room was well equipped. There were some nice lifts made. Shawn attributed the tension to the "McClanahan-Hatfield Feud". A possibility. I know I almost lost a nose in the bloodshed when a door blew up in my face. Exploded by a jacked up lifter pissed off about something. Still don't know what that was about...The judging was strict but fair. When the female lifter broke her arm benching, the proceedings were interrupted briefly while she was rendered medical attention. (I hope she is ok. Not sure of her name but she looked to be on her way to a good day when fate intervened.) The disc jockey, who was hired for a fee of $200, apparently made no friends when he failed to crank up the tunes quickly enough for some lifters after the medical emergency. We know the fee was two bills because the guy backstage was screaming about it. (I thought the music was pretty good. Lotsa DMX, some Snoop Dog, AC/ DC; a nice mix.)
One of the classiest things I saw/ heard occurred when they were preparing to take the injured lifter off the platform. Backstage we were a little concerned about the delay and whether or not 4Board had cooled off too much during the delay. Chuck Vogelpohl was helping some lifters and loaded up the bar on the benchpress for the guy to do something (looked like a static hold or something he was trying to demonstrate to him). Anyway, Chuck broke the silence, announcing just loud enough for everyone to hear, though it was only perhaps directed at his group, "alright, time to get back to work." I though it set the tone for everyone. And back to work we went.
4Board redeemed himself for the "May Mauling" he took. He went 9-for-9; a perfect day. He set PRs in his lifts and ended up first in his class (100 kg.). If I remember correctly, he went 470-385-565 in the squat/ bench and deadlift. The man is built to deadlift and he showed it. He left a little on the table but overall it was a great second effort. How many people who had the troubles he had in May would have just packed up and said "screw it" and not competed again. Yesterday, 4Board separated himself from a large group of gym lifters by putting himself on the line and showing what he had. Not many people are willing to put themselves in that spot. Shawn told him before he went onstage for his bench opener (the same 350-pounds he missed thrice in May), "this is the biggest lift you'll ever make in your life, so....don't miss it." 4Board had a good day (he "didn't have to use his AK"...like Dr. Dre).
Shawn had an "interesting" day as well. We learned a lot. As I watched him doing stretching backstage pre-squat warm-up, I made my way to my cooler with all my diet "food" in it because I was sure that I was hungry because I was seeing things. I walked up to him with my shaker cup in hand (how gay I must have looked; I should've worn a wife-beater with a backwards ball cap to complete the "scene") and said, "Bro, what are you doing?!" (I didn't actually say "bro" but with the shaker cup, backwards ball cap and wife beater, it's all that's necessary to complete an ugly picture.) Shawn said he was a little tight so I took him into the hall and we did some hip flexibility and mobility work. (Apparently my sugar was not dropping.) But if he was concerned about this now and really had never been before, I realized that this was going to be a day different than the others!
It was not a good day for him. He dumped 700 in the warm-up room which really left me head scratching especially after the display he put on with 900 two weeks prior. Subsequently he lowered his opened to 800. To make a long story short, he could not hit depth with 800, 900 or 1000 pounds. The weight flew up but he couldn't get down far enough. Shawn sat out the benchpress. Then, he decided to pull a deadlift. He took 675 to open and got it turned down 2 to 1. It didn't look good from the back but from pictures I saw from another angle it looked ok. But it looked heavy. And he declared himself done. Post mortem analysis was that the problem(s) were part technical (not enough time in the gear) and part physical (a lack of flexibility and mobility). Amy Weisenberger, a veteran and champion powerlifter (and physical therapist?) said it best, "it's not a question of you not listening to what others tell you. It's the fact that you are not physically capable of doing it." Which should be further elaborated on to clarify that it's not that the weight is too heavy (I have seen him pull a 701 pound deadlift raw!), it is a problem that his hips, etcetera are too tight and he can't move the way he needs to.
So, like I said earlier. We learned things. 4Board found some areas to improve, Shawn did too and I think I did too (as a lifter and a coach). Powerlifting legend and deadlift monster Jim Cash pulled two world records (for Master's group) with lifts of 585 and 620. That was pretty cool to see! And The Mole, another guy from our gym placed first in the Junior class. At the conclusion, we all decided it was a great day (with great company) and first class entertainment all the way!
We also determined that the "McClanahan-Hatfield" Feud will never be settled and that Shawn needs a better "theme" song (to be played when he comes on-stage to lift). I chose "Don't you want me baby" by the Human League. 4Board suggested "Come on Eileen" by Dexy's Midnight Runners or "You give love a bad name" by Bon Jovi. Other suggestions were "Do you really want to hurt me" by Culture Club, "My Sharona" by the Knack, "Gettin' Funky" by Kid n' Play, "We're not gonna take it" by Twisted Sister, "Burning down the house" by the B52's and Shirley Basset's "Goldfinger". (Feel free to send any suggestions of other 80's hits. A good theme song can make or break a lifter. To paraphrase Louie Simmons, are you more apt to worry about someone coming on stage to Patsy Cline or Tommy Tutone?) If he's a SHW named Shawn I'd go with Tommy T. !
Stay strong!
Ed T.
I thought it was an omen of things to come when I saw what I was wearing. I got dressed in the dark after waking at some un-Godly hour to go meet the crew to go to the meet. It was still dark and I was most assuredly, half-awake at best. But as we sat in the diner, I was able to look myself over in the early morning light and found I had clean clothes on and they were all on corrrectly (not inside out, underwear over shorts, etcetera). I decided today could be a good day...
Afterwards we all agreed that it was a weird meet. The atmosphere was very...tense. Lots of hollering and screaming about things that couldn't much be changed. Could some things have been better? Or run smoother? Sure, on both accounts. There's always room for improvement. But the facility was nice. The warm-up room was well equipped. There were some nice lifts made. Shawn attributed the tension to the "McClanahan-Hatfield Feud". A possibility. I know I almost lost a nose in the bloodshed when a door blew up in my face. Exploded by a jacked up lifter pissed off about something. Still don't know what that was about...The judging was strict but fair. When the female lifter broke her arm benching, the proceedings were interrupted briefly while she was rendered medical attention. (I hope she is ok. Not sure of her name but she looked to be on her way to a good day when fate intervened.) The disc jockey, who was hired for a fee of $200, apparently made no friends when he failed to crank up the tunes quickly enough for some lifters after the medical emergency. We know the fee was two bills because the guy backstage was screaming about it. (I thought the music was pretty good. Lotsa DMX, some Snoop Dog, AC/ DC; a nice mix.)
One of the classiest things I saw/ heard occurred when they were preparing to take the injured lifter off the platform. Backstage we were a little concerned about the delay and whether or not 4Board had cooled off too much during the delay. Chuck Vogelpohl was helping some lifters and loaded up the bar on the benchpress for the guy to do something (looked like a static hold or something he was trying to demonstrate to him). Anyway, Chuck broke the silence, announcing just loud enough for everyone to hear, though it was only perhaps directed at his group, "alright, time to get back to work." I though it set the tone for everyone. And back to work we went.
4Board redeemed himself for the "May Mauling" he took. He went 9-for-9; a perfect day. He set PRs in his lifts and ended up first in his class (100 kg.). If I remember correctly, he went 470-385-565 in the squat/ bench and deadlift. The man is built to deadlift and he showed it. He left a little on the table but overall it was a great second effort. How many people who had the troubles he had in May would have just packed up and said "screw it" and not competed again. Yesterday, 4Board separated himself from a large group of gym lifters by putting himself on the line and showing what he had. Not many people are willing to put themselves in that spot. Shawn told him before he went onstage for his bench opener (the same 350-pounds he missed thrice in May), "this is the biggest lift you'll ever make in your life, so....don't miss it." 4Board had a good day (he "didn't have to use his AK"...like Dr. Dre).
Shawn had an "interesting" day as well. We learned a lot. As I watched him doing stretching backstage pre-squat warm-up, I made my way to my cooler with all my diet "food" in it because I was sure that I was hungry because I was seeing things. I walked up to him with my shaker cup in hand (how gay I must have looked; I should've worn a wife-beater with a backwards ball cap to complete the "scene") and said, "Bro, what are you doing?!" (I didn't actually say "bro" but with the shaker cup, backwards ball cap and wife beater, it's all that's necessary to complete an ugly picture.) Shawn said he was a little tight so I took him into the hall and we did some hip flexibility and mobility work. (Apparently my sugar was not dropping.) But if he was concerned about this now and really had never been before, I realized that this was going to be a day different than the others!
It was not a good day for him. He dumped 700 in the warm-up room which really left me head scratching especially after the display he put on with 900 two weeks prior. Subsequently he lowered his opened to 800. To make a long story short, he could not hit depth with 800, 900 or 1000 pounds. The weight flew up but he couldn't get down far enough. Shawn sat out the benchpress. Then, he decided to pull a deadlift. He took 675 to open and got it turned down 2 to 1. It didn't look good from the back but from pictures I saw from another angle it looked ok. But it looked heavy. And he declared himself done. Post mortem analysis was that the problem(s) were part technical (not enough time in the gear) and part physical (a lack of flexibility and mobility). Amy Weisenberger, a veteran and champion powerlifter (and physical therapist?) said it best, "it's not a question of you not listening to what others tell you. It's the fact that you are not physically capable of doing it." Which should be further elaborated on to clarify that it's not that the weight is too heavy (I have seen him pull a 701 pound deadlift raw!), it is a problem that his hips, etcetera are too tight and he can't move the way he needs to.
So, like I said earlier. We learned things. 4Board found some areas to improve, Shawn did too and I think I did too (as a lifter and a coach). Powerlifting legend and deadlift monster Jim Cash pulled two world records (for Master's group) with lifts of 585 and 620. That was pretty cool to see! And The Mole, another guy from our gym placed first in the Junior class. At the conclusion, we all decided it was a great day (with great company) and first class entertainment all the way!
We also determined that the "McClanahan-Hatfield" Feud will never be settled and that Shawn needs a better "theme" song (to be played when he comes on-stage to lift). I chose "Don't you want me baby" by the Human League. 4Board suggested "Come on Eileen" by Dexy's Midnight Runners or "You give love a bad name" by Bon Jovi. Other suggestions were "Do you really want to hurt me" by Culture Club, "My Sharona" by the Knack, "Gettin' Funky" by Kid n' Play, "We're not gonna take it" by Twisted Sister, "Burning down the house" by the B52's and Shirley Basset's "Goldfinger". (Feel free to send any suggestions of other 80's hits. A good theme song can make or break a lifter. To paraphrase Louie Simmons, are you more apt to worry about someone coming on stage to Patsy Cline or Tommy Tutone?) If he's a SHW named Shawn I'd go with Tommy T. !
Stay strong!
Ed T.
Basketball Training VIII
Repetition Upper
This is a deload week for RE. I think she can't stand it...
Warmups
Chin-ups (assisted): 4x 8-12/ #'s 14, 13, 12, 11 (supinated grip) supersetted with
Bar pushups: 3x 12, 12, 25 (!)
Half Landmines: 3x 6/ bar, 10, 10
Russian twist on S-ball: 4x 8 w/ med ball
Prowler: 6x 40 yds. w/ 120#
5-6 minutes on a stationary bike at easy pace
Little tennis ball work
Nice quick training!
Never give up,
Ed T.
This is a deload week for RE. I think she can't stand it...
Warmups
Chin-ups (assisted): 4x 8-12/ #'s 14, 13, 12, 11 (supinated grip) supersetted with
Bar pushups: 3x 12, 12, 25 (!)
Half Landmines: 3x 6/ bar, 10, 10
Russian twist on S-ball: 4x 8 w/ med ball
Prowler: 6x 40 yds. w/ 120#
5-6 minutes on a stationary bike at easy pace
Little tennis ball work
Nice quick training!
Never give up,
Ed T.
ME Upper
What a wimp I am. I don't know if it was because I was still feeling the effects of running around all day yesterday on next to no sleep (despite the 11 hours of sleep I got Sunday night) or a lack of mental effort or what, but today I sucked. I was embarassed to be in the weight room with me. Luckily, there weren't many people there for me to embarass myself around. But boy I was in a crappy mood when I left.
Warmed up (half assed)
Incline benchpress-medium grip: work up to 255x1 then 275x1. I think I got it but I don't know. People who spot me should follow directions and keep their hands off the bar until it starts to crush my skull, I compound fracture something or gurgle out a feeble "take it" with my last dying breath. Some people should know better, others should follow directions still others (like me) perhaps need to be more specific. (But I don't know how more specific I can be; "DON'T touch the bar unless it comes back DOWN ON TOP OF ME.") End of rant. Finished with close grip incline press 185x 12 and 185x 16 (wide grip)
Lying triceps extensions-close grip-w/ EZ bar (bar weighs approx. 15 lbs.): 50x 15, 70 x10, 90x 8, 140x 8, 160x8
Whole crapload of pushdowns ('cause I was still disgusted)
DB Rows: 110 x8, 120 x8, 130 x8, 140 x8, 145 x8
Face pulls: 3x 12-15/ 50, 70, 80
Hammer curls: 3x12-15/ 40, 45, 50
Like an old used tea bag...I was weak,
Ed T.
Warmed up (half assed)
Incline benchpress-medium grip: work up to 255x1 then 275x1. I think I got it but I don't know. People who spot me should follow directions and keep their hands off the bar until it starts to crush my skull, I compound fracture something or gurgle out a feeble "take it" with my last dying breath. Some people should know better, others should follow directions still others (like me) perhaps need to be more specific. (But I don't know how more specific I can be; "DON'T touch the bar unless it comes back DOWN ON TOP OF ME.") End of rant. Finished with close grip incline press 185x 12 and 185x 16 (wide grip)
Lying triceps extensions-close grip-w/ EZ bar (bar weighs approx. 15 lbs.): 50x 15, 70 x10, 90x 8, 140x 8, 160x8
Whole crapload of pushdowns ('cause I was still disgusted)
DB Rows: 110 x8, 120 x8, 130 x8, 140 x8, 145 x8
Face pulls: 3x 12-15/ 50, 70, 80
Hammer curls: 3x12-15/ 40, 45, 50
Like an old used tea bag...I was weak,
Ed T.
Saturday, July 18, 2009
Basketball Training VII
DE Lower (for RE)
Warmups
Box squat: warm up to 10x2 w/ 115 (60%) plus 1 set of 5/8" chain (40 pounds total plus wt. of helper chains) then took a couple singles minus chains to 175x1
DB Swings (off approximate 5" boxes): 4x6/ 30, 40, 45, 50
Overhead Med. Ball toss (to rear): 2x5 w/ 15-pound ball
Woodchoppers: 3x10 hi-to-low and 3x10 low-to-hi and DB side bends 3x10
Prowler 6x40 yds hi/ low handles w/ 120#
Very nice job today!
Barbell complexes (for me):
power snatch, front squat, push press, back squat, good morning, underhand row 5 reps each repeat 6x. Weight on the bar was 99 pounds. Each "set" took approximately 1:35 to 1:50. I started out resting 60 seconds between sets which got stretched into 90 seconds and was a full two minutes for the last set. I "felt" quicker today with these and recovered quicker between sets (at least until the last one or two).
Short and sweet,
Ed T.
Warmups
Box squat: warm up to 10x2 w/ 115 (60%) plus 1 set of 5/8" chain (40 pounds total plus wt. of helper chains) then took a couple singles minus chains to 175x1
DB Swings (off approximate 5" boxes): 4x6/ 30, 40, 45, 50
Overhead Med. Ball toss (to rear): 2x5 w/ 15-pound ball
Woodchoppers: 3x10 hi-to-low and 3x10 low-to-hi and DB side bends 3x10
Prowler 6x40 yds hi/ low handles w/ 120#
Very nice job today!
Barbell complexes (for me):
power snatch, front squat, push press, back squat, good morning, underhand row 5 reps each repeat 6x. Weight on the bar was 99 pounds. Each "set" took approximately 1:35 to 1:50. I started out resting 60 seconds between sets which got stretched into 90 seconds and was a full two minutes for the last set. I "felt" quicker today with these and recovered quicker between sets (at least until the last one or two).
Short and sweet,
Ed T.
Friday, July 17, 2009
ME Lower
All my friends are home bloating so I trained alone today...
Warm-ups: roller &mobility work, X-band walk, TKE's, etcetera
Overhead or reverse band deadlifts-with blue bands-conventional stance-with bands hung @ 66" off floor 185-pounds equals 0 on the floor: work up to 465x1, 515x1, 555x1, 610x1 (425-pounds bar weight at floor) This was a PR for me. Last time I did these I pulled 605 sumo. Considering the loss in bodyweight (20+ pounds to date) I am ecstatic.
Glute ham raises (pin in 4th hole): 3x10
45* Reverse hyper w/ strap: 3x12/ 200, 400, 600
Low pulley rows w/ v-bar: 4x12/ 175, 225, 275, 300, 150 x 30 seconds (25+/- reps)
Standing abs w/ blue band: 4x 12
Hanging the bar from the bands is referred to as "The Lightened Method". It teaches the lifter speed; to accelerate the bar to be able to complete the lift. It is also used while benchpressing by hanging the bands from the top of the power rack (7' tall). I have pr's using the green (average) and blue (strong) bands deadlifting conventionally and sumo style and benchpressing with the green and blue bands using various grips. Setting new pr's in these (and many other) lifts enable my main lifts (squat, bench and deadlift) to go up as I get stronger. This is conjugate training. One of the biggest things that has helped me get stronger is getting faster. I am learning to accelerate the bar with maximal force. End of today's lesson. (And it was fun!)
Stay strong,
Ed T.
Warm-ups: roller &mobility work, X-band walk, TKE's, etcetera
Overhead or reverse band deadlifts-with blue bands-conventional stance-with bands hung @ 66" off floor 185-pounds equals 0 on the floor: work up to 465x1, 515x1, 555x1, 610x1 (425-pounds bar weight at floor) This was a PR for me. Last time I did these I pulled 605 sumo. Considering the loss in bodyweight (20+ pounds to date) I am ecstatic.
Glute ham raises (pin in 4th hole): 3x10
45* Reverse hyper w/ strap: 3x12/ 200, 400, 600
Low pulley rows w/ v-bar: 4x12/ 175, 225, 275, 300, 150 x 30 seconds (25+/- reps)
Standing abs w/ blue band: 4x 12
Hanging the bar from the bands is referred to as "The Lightened Method". It teaches the lifter speed; to accelerate the bar to be able to complete the lift. It is also used while benchpressing by hanging the bands from the top of the power rack (7' tall). I have pr's using the green (average) and blue (strong) bands deadlifting conventionally and sumo style and benchpressing with the green and blue bands using various grips. Setting new pr's in these (and many other) lifts enable my main lifts (squat, bench and deadlift) to go up as I get stronger. This is conjugate training. One of the biggest things that has helped me get stronger is getting faster. I am learning to accelerate the bar with maximal force. End of today's lesson. (And it was fun!)
Stay strong,
Ed T.
Wednesday, July 15, 2009
Basketball Training VI
ME Upper for RE
Dynamic warm-up
Floor press-medium grip: work up to 75x1, 85x1, 95x1, 105x1 (PR), 115 miss
Incline DB press: 2x15/ 25, 30
Low cable rows w/ V-handle 4x8-12/ 25, 35, 45, 60 Supersetted with Seated DB cleans 4x8-12/ 15, 15, 17.5, 17.5
Close-grip bench-index finger @edge of knurl 4x5/ 55, 65, 75, 80 Supersetted with Hammer curls 3x8-10/ 12, 15, 17.5
Got done early and threw in some ab work so RE could show up her brother who accompanied her today: Landmine 3x8/ bar, 55, 55 and Straight-leg situps 3x15/ 25, 35, 45
As far as running goes, we are doing speed/ agility work twice a week. It is relatively low volume and can be even lower depending on how RE feels that day. She is pushing the Prowler 1-2x week or adding some speed endurance training to one of her running days. One day a week for approximately an hour she plays at a local college open gym.
Repetition Upper
Foam roller and mobility work followed by a circut of delt work (rear/ side and front) and rope pushdowns. Very light weight is used for 15-20 reps and the circut is repeated 2-3 times.
Benchpress-medium grip: work up to 3x12/ 225 (11 reps last set)
Rack lockouts-medium grip: work up to 405x3, 440x3, 455x3
Chest supported rows: 135x10, 170x10, 190x10, 205x10 supersetted with Plates raises: 3x10/ 35, 45, 45
Prone trap raises: 3x12/ 10, 12, 12 Supersetted with DB concentration curls (something different) 2x12/ 30, 35 and Zottman curls: 2x12-15/ 30, 40
"Don't tell 4Board."
Spotted a certain Superheavyweight creeping into the gym in under the cover of the afternoon to get in a couple sets of "lat work" (ahem). He mentioned that he thought the setting sun in people's eyes would prevent him from being recognized. ("I'm supposed to be at home 'bloating'".) Said SHW continued to say, "I had to get my pump in" as he supersetted some incline inverted iso-concentration lower bicep extensions with restricted ROM one-arm kickbacks. "Snuck" off into the dusk wearing a t-shirt that said "I called in sick today to squat 1000-pounds!"
All this entertainment AND a solid meal today; steak and roasted shrimp, with sauteed mushrooms and onions, steamed veggies over brown seasoned rice, GOOD salad with a little olive oil & vinegar and a roll with cinnamon butter. (Texas Roadhouse two thumbs-up!) I am happy!
Thanks RE!!!
Ed T.
Dynamic warm-up
Floor press-medium grip: work up to 75x1, 85x1, 95x1, 105x1 (PR), 115 miss
Incline DB press: 2x15/ 25, 30
Low cable rows w/ V-handle 4x8-12/ 25, 35, 45, 60 Supersetted with Seated DB cleans 4x8-12/ 15, 15, 17.5, 17.5
Close-grip bench-index finger @edge of knurl 4x5/ 55, 65, 75, 80 Supersetted with Hammer curls 3x8-10/ 12, 15, 17.5
Got done early and threw in some ab work so RE could show up her brother who accompanied her today: Landmine 3x8/ bar, 55, 55 and Straight-leg situps 3x15/ 25, 35, 45
As far as running goes, we are doing speed/ agility work twice a week. It is relatively low volume and can be even lower depending on how RE feels that day. She is pushing the Prowler 1-2x week or adding some speed endurance training to one of her running days. One day a week for approximately an hour she plays at a local college open gym.
Repetition Upper
Foam roller and mobility work followed by a circut of delt work (rear/ side and front) and rope pushdowns. Very light weight is used for 15-20 reps and the circut is repeated 2-3 times.
Benchpress-medium grip: work up to 3x12/ 225 (11 reps last set)
Rack lockouts-medium grip: work up to 405x3, 440x3, 455x3
Chest supported rows: 135x10, 170x10, 190x10, 205x10 supersetted with Plates raises: 3x10/ 35, 45, 45
Prone trap raises: 3x12/ 10, 12, 12 Supersetted with DB concentration curls (something different) 2x12/ 30, 35 and Zottman curls: 2x12-15/ 30, 40
"Don't tell 4Board."
Spotted a certain Superheavyweight creeping into the gym in under the cover of the afternoon to get in a couple sets of "lat work" (ahem). He mentioned that he thought the setting sun in people's eyes would prevent him from being recognized. ("I'm supposed to be at home 'bloating'".) Said SHW continued to say, "I had to get my pump in" as he supersetted some incline inverted iso-concentration lower bicep extensions with restricted ROM one-arm kickbacks. "Snuck" off into the dusk wearing a t-shirt that said "I called in sick today to squat 1000-pounds!"
All this entertainment AND a solid meal today; steak and roasted shrimp, with sauteed mushrooms and onions, steamed veggies over brown seasoned rice, GOOD salad with a little olive oil & vinegar and a roll with cinnamon butter. (Texas Roadhouse two thumbs-up!) I am happy!
Thanks RE!!!
Ed T.
Monday, July 13, 2009
DE Lower
Dynamic effort lower body
I had a rough day. Mainly due to the diet I think. It has been going well overall. I am on Day 12 and have lost approximately 15 pounds. I (think) I am used to the meals (more or less). Other than my much keener sense of smell (I can smell a cook-out a mile away and tell you the kind of BBQ sauce they are cooking with. Not to mention that I can smell the frozen food in the freezer.) Today I got up as usual, went on my AM walk, had breakfast and went to run a few errands. I got home at 11 and could hardly keep my eyes open. My limbs felt like they weighed 400 pounds apiece. I ate my lunch and took a nap. I slept about an hour. When I woke up I felt a little better and packed my get-up and headed to the gym as I wanted to train and I had some clients. Once I got there I felt a little better still. 4Board was pulling the sled (he actually takes his cell phone with him on sled pulls). Shawn showed up to do something "easy" before the meet. And as I noted in my last entry, a girl I trained last year (another ball player) came in. So once I started socializing I felt better yet (perhaps being distracted?).
I did my training backwards today. Brief warm-up then;
Shrugs: work up to 3x15/ 405, 455, 495 supersetted with Glute-ham raises 3x15 (back raises to 3d pin hole)
45* Reverse hyper w/ strap: 3x15/ 300, 380, 470
Speed squats w/ box and 4 mats-straight bar: warmed up to 285x2 for 8 sets (30-45 seconds between sets) Weight was fast and easy (and I did it in my crappy shoes because I forgot my Chucks).
Finished in less than an hour then RE came in and I did abs with her.
I started doing some lat work and posterior chain work before my "main lifts" about a year or two ago. I was watched Chuck Vogelpohl's "XXX" training video and got the idea there. (Of course, I am no Chuck Vogelpohl by any means, but I liked the idea of some lat work and especially the posterior chain work proceeding the main event. It never seemed to take away from my squatting and pulling on dynamic days. I figured if anything, the volume helped me.) I got away from it for after awhile. But from time to time I have found myself going back to it. Mainly because I can fly through my assistance work, it helps warm me up more and gives me more time for the main lift(s) when I find myself pressed for time (like today). I have even used it on max effort days on occasion. I have never done it for upper body days so I have no idea how that would work. Though I doubt it would work as well. One's lower body can handle the volume better than the upper body can.
Oh, and by the way, Shawn's pre-meet, "something easy" was a 701-pound trap bar deadlift raw...
Whereas once I dreamt of fast cars, pretty girls at the beach, a cold beverage on a hot summer's day, I now find myself daydreaming of turkey with gravy, (s)mashed potatoes, dressing, green bean casserole, lasagna, a hamburger, homemade pulled pork and fresh coleslaw, a big salad, with olives, mmmmmmmmmm, olives.
12 days down, 16 to go!
Ed T.
I had a rough day. Mainly due to the diet I think. It has been going well overall. I am on Day 12 and have lost approximately 15 pounds. I (think) I am used to the meals (more or less). Other than my much keener sense of smell (I can smell a cook-out a mile away and tell you the kind of BBQ sauce they are cooking with. Not to mention that I can smell the frozen food in the freezer.) Today I got up as usual, went on my AM walk, had breakfast and went to run a few errands. I got home at 11 and could hardly keep my eyes open. My limbs felt like they weighed 400 pounds apiece. I ate my lunch and took a nap. I slept about an hour. When I woke up I felt a little better and packed my get-up and headed to the gym as I wanted to train and I had some clients. Once I got there I felt a little better still. 4Board was pulling the sled (he actually takes his cell phone with him on sled pulls). Shawn showed up to do something "easy" before the meet. And as I noted in my last entry, a girl I trained last year (another ball player) came in. So once I started socializing I felt better yet (perhaps being distracted?).
I did my training backwards today. Brief warm-up then;
Shrugs: work up to 3x15/ 405, 455, 495 supersetted with Glute-ham raises 3x15 (back raises to 3d pin hole)
45* Reverse hyper w/ strap: 3x15/ 300, 380, 470
Speed squats w/ box and 4 mats-straight bar: warmed up to 285x2 for 8 sets (30-45 seconds between sets) Weight was fast and easy (and I did it in my crappy shoes because I forgot my Chucks).
Finished in less than an hour then RE came in and I did abs with her.
I started doing some lat work and posterior chain work before my "main lifts" about a year or two ago. I was watched Chuck Vogelpohl's "XXX" training video and got the idea there. (Of course, I am no Chuck Vogelpohl by any means, but I liked the idea of some lat work and especially the posterior chain work proceeding the main event. It never seemed to take away from my squatting and pulling on dynamic days. I figured if anything, the volume helped me.) I got away from it for after awhile. But from time to time I have found myself going back to it. Mainly because I can fly through my assistance work, it helps warm me up more and gives me more time for the main lift(s) when I find myself pressed for time (like today). I have even used it on max effort days on occasion. I have never done it for upper body days so I have no idea how that would work. Though I doubt it would work as well. One's lower body can handle the volume better than the upper body can.
Oh, and by the way, Shawn's pre-meet, "something easy" was a 701-pound trap bar deadlift raw...
Whereas once I dreamt of fast cars, pretty girls at the beach, a cold beverage on a hot summer's day, I now find myself daydreaming of turkey with gravy, (s)mashed potatoes, dressing, green bean casserole, lasagna, a hamburger, homemade pulled pork and fresh coleslaw, a big salad, with olives, mmmmmmmmmm, olives.
12 days down, 16 to go!
Ed T.
Basketball Training V (big PR)
ME Lower day for RE
Dynamic warmup-mostly rolling, some mobility and movement work, hip flexor and 90/ 90 stretches
Hang clean: didn't go quite as planned as RE's wrist was bothering her a bit preventing her from holding the bar as she should. Took 82x3, 92x3 and 102x1.
Deadlift: snatch grip 89x5, 109x3, 133x3, 153x3, switched to alternate grip 182x1 (broke old PR of 177), 202x1, 212x1 (!) Very nice lift with a bit still left in the tank. Technique was as nice as one could ask for.
Bulgarain split-squat: 3x12
45* Reverse hyper w/ strap: 4x8/ 90, 140, 170, 190 (!)
Abs: hanging leg raises 3x8, DB crunches on S-ball 3x10/ 40, 50, 55, Vacuums 4x10 seconds ea.
Today's training took a little longer than usual because we took our time with the deads. Blew through supplemental and assistance work in less than 20 minutes. RE is pulling one-and-one-half times her bodyweight now and doing it without much effort. Not many guys can do that! She raised a few eyebrows with the 212. Not to mention the 190-pound reverse hypers. To quote Mike Boyle, one of the ways to keep a female athlete healthy is to get her "brutally strong in the posterior chain." RE is well on her way.
Today I ran into another ball player I trained last summer. She is home from college for the next several weeks. I invited her to come in and train again, providing we can get our schedules together. All in all, another good day!
Stay strong,
Ed T.
Dynamic warmup-mostly rolling, some mobility and movement work, hip flexor and 90/ 90 stretches
Hang clean: didn't go quite as planned as RE's wrist was bothering her a bit preventing her from holding the bar as she should. Took 82x3, 92x3 and 102x1.
Deadlift: snatch grip 89x5, 109x3, 133x3, 153x3, switched to alternate grip 182x1 (broke old PR of 177), 202x1, 212x1 (!) Very nice lift with a bit still left in the tank. Technique was as nice as one could ask for.
Bulgarain split-squat: 3x12
45* Reverse hyper w/ strap: 4x8/ 90, 140, 170, 190 (!)
Abs: hanging leg raises 3x8, DB crunches on S-ball 3x10/ 40, 50, 55, Vacuums 4x10 seconds ea.
Today's training took a little longer than usual because we took our time with the deads. Blew through supplemental and assistance work in less than 20 minutes. RE is pulling one-and-one-half times her bodyweight now and doing it without much effort. Not many guys can do that! She raised a few eyebrows with the 212. Not to mention the 190-pound reverse hypers. To quote Mike Boyle, one of the ways to keep a female athlete healthy is to get her "brutally strong in the posterior chain." RE is well on her way.
Today I ran into another ball player I trained last summer. She is home from college for the next several weeks. I invited her to come in and train again, providing we can get our schedules together. All in all, another good day!
Stay strong,
Ed T.
Sunday, July 12, 2009
Basketball (and Barbell Complex) Training
Repetition Upper (for RE)
Dynamic warmups
Blast strap pushups (feet down): 4x 12, 12, 15, 12
Assisted chin -ups (hands in) supersetted w/ Face pulls 4x 8-12
Single-arm DB lateral raises: 4x 8-12/ 10, 12, 15, 15
DB triceps extensions 3x 10-15/ 10, 12, 15 supersetted with EZ bar curls 3x 8-10/ 30, 40, 45
Prowler: 6x40 yds with 120#
RE was having some issues with the low handle Prowler pushes. She needs to keep her hips down to get it moving and then extend her arms. After a couple brutal trips on the low handles we figured it out and the rest was gravy for her. The horns (or posts) she has no problems with. So inspiring was her performance that someone came out of a boot camp class to try out the Prowler! (Which worked out well for us as that person offered to put it away when he was done.)
Barbell complexes (for me)
The complex was harder than last week for a few reasons. I went into the gym early (before it opened) so there were no distractions and I cut the rest periods between sets down. The weight on the bar was 99 pounds.
Power snatch x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Time between sets was 1-2 minutes depending on how bad I felt. One complex took approximately 2:00-2:10 to complete, never letting go of the bar. I repeated this five times. I altered the order of the exercises a bit from last week (to make the complex 'smoother') and eliminated the overhead squat. Other than feeling like I was going to puke halfway through, it went pretty well.
It was a good day,
Ed T.
Dynamic warmups
Blast strap pushups (feet down): 4x 12, 12, 15, 12
Assisted chin -ups (hands in) supersetted w/ Face pulls 4x 8-12
Single-arm DB lateral raises: 4x 8-12/ 10, 12, 15, 15
DB triceps extensions 3x 10-15/ 10, 12, 15 supersetted with EZ bar curls 3x 8-10/ 30, 40, 45
Prowler: 6x40 yds with 120#
RE was having some issues with the low handle Prowler pushes. She needs to keep her hips down to get it moving and then extend her arms. After a couple brutal trips on the low handles we figured it out and the rest was gravy for her. The horns (or posts) she has no problems with. So inspiring was her performance that someone came out of a boot camp class to try out the Prowler! (Which worked out well for us as that person offered to put it away when he was done.)
Barbell complexes (for me)
The complex was harder than last week for a few reasons. I went into the gym early (before it opened) so there were no distractions and I cut the rest periods between sets down. The weight on the bar was 99 pounds.
Power snatch x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Time between sets was 1-2 minutes depending on how bad I felt. One complex took approximately 2:00-2:10 to complete, never letting go of the bar. I repeated this five times. I altered the order of the exercises a bit from last week (to make the complex 'smoother') and eliminated the overhead squat. Other than feeling like I was going to puke halfway through, it went pretty well.
It was a good day,
Ed T.
Friday, July 10, 2009
ME Upper and one for the ladies...
4Board and Shawn are coasting; getting ready for their meet so I had to draft ADawg and Smokin' Mike to help me a bit today. 4Board came in later and I grilled him about doing more cardio (!) before a meet. ADawg said, you ain't gonna get much stronger but you can get a lot weaker doing stuff like that so close to a contest. 4Board assured me this would not happen.
Warmups (the ususal) including rear delts on pec deck, side/ front delt raises and pushdowns. All "light" weight for 15-20 reps.
2-Board benchpress-wide grip: work up to 315x1, 340x1, 350x1 I kept bringing the bar down too high (towards my head) increasing the difficulty of the lift. Not sure what my problem was with that today...
4-board benchpress-close grip: 275x5, 315x5, 330x3
Tate presses: 4x10/ 35, 45, 55, 65 (!) supersetted with Lat pulldowns-wide grip: 4x12-15/ 150, 170, 180, 110x30seconds (approx. 25 reps)
Seated DB power cleans: 2x20/ 35, 40
Hammer curls: 3x15/ 35, 40, 45
Basketball Training IV
RE has been working her tail off as usual. If I was a guy in the gym (other than me) and saw her doing the stuff she did while I kept checking myself in the mirror in front of the curl rack (what we refer to as the power rack), I'd be embarassed. It would be time for judgement as Big Auto likes to say. So good thing I am me then.
Wednesday's training went like this:
Barbell floor press-close grip: worked up to 85x3, 100x1, missed 105
Incline Db press: 2x15-20/ 17.5, 25x20 (!)
Seated low cable rows 4x12/ 25, 30, 35, 50 supersetted with Seated DB cleans 4x12/ 12, 15
Triceps Death-1 to 4 boards with 65 x20 and 55 x20 supersetted with Hammer curls 3x12/ 12
*Triceps Death originated with Joe DeFranco or at least that was where I first heard of it. The trainee performs reps in the close grip benchpress on different height boards only pausing to change the board height. It is a good triceps "test".
Thursday she did a little speed/ agility work.
Today (Friday)was DE Lower day:
Warmed-up
We were going to do box jumps but that didn't work out so we did some box squats instead.
Box squats-parallel box: work up to 135x2 x8 sets
DB reverse lunge-elevated front leg (2-inch): 3x10/ 15, 17.5, 25 Supersetted with Glute ham raises: 3x10 holding med ball
45* Reverse hyper-straps: 4x8/ 50, 90, 140, 160
Abs: Windmills 3x6/ 10, 15, 17.5 Rotation MB throws 2x8 each Dead bug twists 2x30 sec.
Time for the pool,
Ed T.
Warmups (the ususal) including rear delts on pec deck, side/ front delt raises and pushdowns. All "light" weight for 15-20 reps.
2-Board benchpress-wide grip: work up to 315x1, 340x1, 350x1 I kept bringing the bar down too high (towards my head) increasing the difficulty of the lift. Not sure what my problem was with that today...
4-board benchpress-close grip: 275x5, 315x5, 330x3
Tate presses: 4x10/ 35, 45, 55, 65 (!) supersetted with Lat pulldowns-wide grip: 4x12-15/ 150, 170, 180, 110x30seconds (approx. 25 reps)
Seated DB power cleans: 2x20/ 35, 40
Hammer curls: 3x15/ 35, 40, 45
Basketball Training IV
RE has been working her tail off as usual. If I was a guy in the gym (other than me) and saw her doing the stuff she did while I kept checking myself in the mirror in front of the curl rack (what we refer to as the power rack), I'd be embarassed. It would be time for judgement as Big Auto likes to say. So good thing I am me then.
Wednesday's training went like this:
Barbell floor press-close grip: worked up to 85x3, 100x1, missed 105
Incline Db press: 2x15-20/ 17.5, 25x20 (!)
Seated low cable rows 4x12/ 25, 30, 35, 50 supersetted with Seated DB cleans 4x12/ 12, 15
Triceps Death-1 to 4 boards with 65 x20 and 55 x20 supersetted with Hammer curls 3x12/ 12
*Triceps Death originated with Joe DeFranco or at least that was where I first heard of it. The trainee performs reps in the close grip benchpress on different height boards only pausing to change the board height. It is a good triceps "test".
Thursday she did a little speed/ agility work.
Today (Friday)was DE Lower day:
Warmed-up
We were going to do box jumps but that didn't work out so we did some box squats instead.
Box squats-parallel box: work up to 135x2 x8 sets
DB reverse lunge-elevated front leg (2-inch): 3x10/ 15, 17.5, 25 Supersetted with Glute ham raises: 3x10 holding med ball
45* Reverse hyper-straps: 4x8/ 50, 90, 140, 160
Abs: Windmills 3x6/ 10, 15, 17.5 Rotation MB throws 2x8 each Dead bug twists 2x30 sec.
Time for the pool,
Ed T.
Thursday, July 9, 2009
Big Auto Sez...
Big Auto is a friend who occasionally trains with our group (which is an ever evolving circle dependent upon work schedules, etcetera). He is a student (as in-still-in-school) teacher who works a couple (I think) of jobs to make ends meet. I can't keep up with him. His appearances are based on how early in the morning he can get in. He likes to train in anonymity so he goes to the gym when no one is there. Unfortunately, his timing is not the best and he occasionally shows up when I am there. Thus he gets drug into all sorts of (he says) "strange s&%t". I assume he means training wise. Currently he is using a version of Jim Wendler's 5-3-1 program for his training regimen. The results he gets from it are mixed. Not so much because of anything wrong with the program. It's a matter of his execution (or lack thereof). We were discussing all this and so much more when we again discussed training togther on a regular basis. Big was outlining, in effervescent gory details, the joys of pre-dawn training. I countered with the joys of pre-dawn sleep. Big sez, besides there is no one in the gym in the morning to make him feel puny. Now Big is a former college football player and wrestler and he was named Big Auto for a reason so why he feels puny is lost on me.
This led the conversation into the topic of judgement. Not judging people by their size (big, medium or little), strength (or weakness), gender (male, female, undecided or both), and race, etcetera. I countered that in some areas there is right and wrong and judgement is perfectly acceptable (or should be). That if we judge people then we should be willing to help them if we find them deficent in some area. Like their squat technique sucks and we just judge them and make fun of it yet never offer to help them get any better (and you probably thought we were talking about something deeper...). Stuff like that. Then, if they learn then they can get better and maybe help someone else along the way. And so it goes. And makes the world a better place.
Then Big dropped some knowledge on me, what I will call the quote de jour. Big Auto said, "If you can't look in the mirror and judge yourself then you'll always be weak and never get any better."
Something to think about,
Ed T.
This led the conversation into the topic of judgement. Not judging people by their size (big, medium or little), strength (or weakness), gender (male, female, undecided or both), and race, etcetera. I countered that in some areas there is right and wrong and judgement is perfectly acceptable (or should be). That if we judge people then we should be willing to help them if we find them deficent in some area. Like their squat technique sucks and we just judge them and make fun of it yet never offer to help them get any better (and you probably thought we were talking about something deeper...). Stuff like that. Then, if they learn then they can get better and maybe help someone else along the way. And so it goes. And makes the world a better place.
Then Big dropped some knowledge on me, what I will call the quote de jour. Big Auto said, "If you can't look in the mirror and judge yourself then you'll always be weak and never get any better."
Something to think about,
Ed T.
Wednesday, July 8, 2009
ME Lower
Warm-ups
Box squat-high box-safety squat bar-2 sets of 5/8-inch chains per side (4 total) set up so approximately 3 links are on floor when I am standing with the bar: work up to 325x1, 365x1, 400x1, 300x5 all medium stance (weight listed is bar weight)
45* back extension: 4x6/ 25, 35, 45, 45 supersetted with Pull through squats: 3x12/ 100, 110, 120
"Old" reverse hyper (standard model): 3x10/ 100, 190, 280
Low pulley rows w/ V-handle: 3x15/ 200, 225, 250
I was real happy with my training today. I was in uncharted waters with the chain box squats. That was something new and I was pleased with the results. Had some distractions but it went relatively quick. No problems with the diet and training today.
So far so good,
Ed T.
Box squat-high box-safety squat bar-2 sets of 5/8-inch chains per side (4 total) set up so approximately 3 links are on floor when I am standing with the bar: work up to 325x1, 365x1, 400x1, 300x5 all medium stance (weight listed is bar weight)
45* back extension: 4x6/ 25, 35, 45, 45 supersetted with Pull through squats: 3x12/ 100, 110, 120
"Old" reverse hyper (standard model): 3x10/ 100, 190, 280
Low pulley rows w/ V-handle: 3x15/ 200, 225, 250
I was real happy with my training today. I was in uncharted waters with the chain box squats. That was something new and I was pleased with the results. Had some distractions but it went relatively quick. No problems with the diet and training today.
So far so good,
Ed T.
Monday, July 6, 2009
Repetition Upper
Warm-ups: trying some new stuff out; new combo of rolling, mobility and movements to get going.
Benchpress-medium grip: work up to 4x12/ 215, 215, 225, 225 x10. Approx. 2 minutes rest between sets
Rack lockouts-index finger about 1-inch from the edge of the knurling a.k.a., a "close grip": 315x3, 365 x3, 385 x1 (The Invisible Welder did his work on the second attempted rep), 315 x10
Chest supported rows-wide grip: 4x10/ 90, 135, 180, 140 x22
Supersetted with Front plate raises: 3x10/ 25, 35, 45
Prone trap raises: 3x12/ 8, 10, 12
Supersetted with DB curls: 4x10/ 30, 40, 50 x6, 60 x6
Hanging leg raises 3x6 (toes to the bar overhead)
DB Ball crunches 3x8/ 25, 35, 50
Vacuums 3x 10 seconds
The astute follower of this blog may have noticed and wonder why I am doing repetition work instead of speed work today. Basically, it gives my body (my joints specifically elbows and shoulders) rest. From past experience I know if I work in some rep work for a few weeks, I initially will lose a little bar speed. But after returning to speed work, I can be back up to par within 2 to 3 weeks.
I have noticed that since being on this diet that I must eat my "meals" every 2 to 3 hours. If I start feeling a little "shakey" or "loopy", I know its time to eat. Well, the first two sets of benchpress were smokin'. Fast and easy, I felt like I could have knocked out more reps easily. (The 215 is approximately 60% of my raw 1RM). I decided to go to 225 "just because". (Probably just because I kept looking at the bar and thought it didn't look "right" without the big cookies on the ends. A "smart" way to pick weights...). Anyway, after the first set of 225, which felt like the 215 had, I "bonked". Not in the dramatic fashion of marathon runners, but I felt shakey enough to know I needed to get some carbs fast. So I did. I waited a bit and went after the last set but it wasn't there. I was in a critical area between meals and thought I could make it. Tactical error on my part. Lesson learned.
The second lesson of the day (and one I figured to be a long time coming) was my performance in the rack lockouts i.e. my lockout strength. 385 x1, close grip or not, sucks. My best close grip at the same pin position, albeit at about 10-15 pounds more bodyweight, is 435 x3. When I was doing shirt work the last several weeks before the meet, I didn't do lockouts as much as I had before. My triceps (and my lockout) was getting trained with the heavy shirt work. (On my ME upper body days, I was doing more in the way of triceps extension variations. And in those movements I was getting stronger. But they are not the same as lockouts.) I got my PR by learning my shirt and improving my bar speed. Now, I need to get those numbers back up. One "victory" uncovers another weakness to be corrected.
So let it be written. So let it be done. (No, I haven't gone and gotten religion, it's just...)
Too much Metallica,
Ed T.
Benchpress-medium grip: work up to 4x12/ 215, 215, 225, 225 x10. Approx. 2 minutes rest between sets
Rack lockouts-index finger about 1-inch from the edge of the knurling a.k.a., a "close grip": 315x3, 365 x3, 385 x1 (The Invisible Welder did his work on the second attempted rep), 315 x10
Chest supported rows-wide grip: 4x10/ 90, 135, 180, 140 x22
Supersetted with Front plate raises: 3x10/ 25, 35, 45
Prone trap raises: 3x12/ 8, 10, 12
Supersetted with DB curls: 4x10/ 30, 40, 50 x6, 60 x6
Hanging leg raises 3x6 (toes to the bar overhead)
DB Ball crunches 3x8/ 25, 35, 50
Vacuums 3x 10 seconds
The astute follower of this blog may have noticed and wonder why I am doing repetition work instead of speed work today. Basically, it gives my body (my joints specifically elbows and shoulders) rest. From past experience I know if I work in some rep work for a few weeks, I initially will lose a little bar speed. But after returning to speed work, I can be back up to par within 2 to 3 weeks.
I have noticed that since being on this diet that I must eat my "meals" every 2 to 3 hours. If I start feeling a little "shakey" or "loopy", I know its time to eat. Well, the first two sets of benchpress were smokin'. Fast and easy, I felt like I could have knocked out more reps easily. (The 215 is approximately 60% of my raw 1RM). I decided to go to 225 "just because". (Probably just because I kept looking at the bar and thought it didn't look "right" without the big cookies on the ends. A "smart" way to pick weights...). Anyway, after the first set of 225, which felt like the 215 had, I "bonked". Not in the dramatic fashion of marathon runners, but I felt shakey enough to know I needed to get some carbs fast. So I did. I waited a bit and went after the last set but it wasn't there. I was in a critical area between meals and thought I could make it. Tactical error on my part. Lesson learned.
The second lesson of the day (and one I figured to be a long time coming) was my performance in the rack lockouts i.e. my lockout strength. 385 x1, close grip or not, sucks. My best close grip at the same pin position, albeit at about 10-15 pounds more bodyweight, is 435 x3. When I was doing shirt work the last several weeks before the meet, I didn't do lockouts as much as I had before. My triceps (and my lockout) was getting trained with the heavy shirt work. (On my ME upper body days, I was doing more in the way of triceps extension variations. And in those movements I was getting stronger. But they are not the same as lockouts.) I got my PR by learning my shirt and improving my bar speed. Now, I need to get those numbers back up. One "victory" uncovers another weakness to be corrected.
So let it be written. So let it be done. (No, I haven't gone and gotten religion, it's just...)
Too much Metallica,
Ed T.
Sunday, July 5, 2009
Basketball Training III...a busy day
Repetition Upper Body for RE
Warm-ups
Benchpress-medium grip: work up to 4x12/ 65, 65, 70, 70x10
Superset Chin-ups w/ green band 4x8 and Face pulls 4x12/ 40, 45, 50, 55
DB Lateral raises: 4x12/ 8, 8, 10, 10
Superset DB triceps extensions 4x10/ 8, 10, 12, 15 and EZ bar curls 4x10/ 25, 30, 35, 35
Wrist roller 3 sets x5 (roll up/ roll down equals one rep) w/ 2.5 (Try it. It's not as easy as it looks.)
Prowler 6x40 w/ 110#
Then I did barbell complexes for about 20-25 minutes (with interruptions). Altogether I did 4 circuts of the following:
Power snatch x5
Overhead squat x5
Back squat x5
Push press x5
Good morning x5
Underhand row x5
The OH squat sucked because of my lack of external shoulder rotation. My performance was poor. So, while I used approximately 89# for the rest of the exercises, after the first "set", I used an empty bar (just) for the OH squat. I need to work on the order so the complex is smoother, otherwise it went very well. Part of my diet consists of a cardio circut day during which various bodyweight exercises are performed (8 exercises in all) for 7 "sets" total. I decided to do something similair but different by using the complexes. If I got my butt kicked too bad I could fall back on the bodyweight exercises. The bottom line is to burn fat.
Don't be fooled by the (lack of) weight. I did not rest other than transitioning the bar from one position to the next, and after completing the complex, I (for the most part) caught my breath and went back to work. 4Board, who was speed benching nearby later told me that I made him tired watching me. So between that, the soaking wet t-shirt I found myself in, and the puddle of sweat at my feet, I guess it went ok.
The other change in my training for the next few weeks will be that I am going 3x weekly instead of 4. I am still using the basic "Westside" template (DE upper/ ME lower/ ME upper/ DE lower but it is spread out over 9 days now (Sunday through the following Monday). I have used this split with success in the past. It provided me with extra recovery time and I was still able to make gains on it. With the changes in my diet I wanted to make sure that I got maximum recovery. I figured to lose some strength with the loss of "leverage" around my midsection but wanted to minimize the "damage". (Don't misunderstand me. I am excited about losing weight, maybe even getting the six-pack out of the cooler, but I love being strong and lifting heavy things too. I have decided that at my age, and I don't consider myself old by any means, I don't need the extra mass. Less weight equals more horsepower anyway, right?)
4Board was doing shirt work after his speed bench. He played around with a different shirt that was (graciously) loaned to him by another lifter. It seemed to work better than the shirt he started with and may be the one he uses at the meet. Other than that he did some rack lockouts, abs and called it a day. This is his deload week.
Sunday is Fun day,
Ed T.
Warm-ups
Benchpress-medium grip: work up to 4x12/ 65, 65, 70, 70x10
Superset Chin-ups w/ green band 4x8 and Face pulls 4x12/ 40, 45, 50, 55
DB Lateral raises: 4x12/ 8, 8, 10, 10
Superset DB triceps extensions 4x10/ 8, 10, 12, 15 and EZ bar curls 4x10/ 25, 30, 35, 35
Wrist roller 3 sets x5 (roll up/ roll down equals one rep) w/ 2.5 (Try it. It's not as easy as it looks.)
Prowler 6x40 w/ 110#
Then I did barbell complexes for about 20-25 minutes (with interruptions). Altogether I did 4 circuts of the following:
Power snatch x5
Overhead squat x5
Back squat x5
Push press x5
Good morning x5
Underhand row x5
The OH squat sucked because of my lack of external shoulder rotation. My performance was poor. So, while I used approximately 89# for the rest of the exercises, after the first "set", I used an empty bar (just) for the OH squat. I need to work on the order so the complex is smoother, otherwise it went very well. Part of my diet consists of a cardio circut day during which various bodyweight exercises are performed (8 exercises in all) for 7 "sets" total. I decided to do something similair but different by using the complexes. If I got my butt kicked too bad I could fall back on the bodyweight exercises. The bottom line is to burn fat.
Don't be fooled by the (lack of) weight. I did not rest other than transitioning the bar from one position to the next, and after completing the complex, I (for the most part) caught my breath and went back to work. 4Board, who was speed benching nearby later told me that I made him tired watching me. So between that, the soaking wet t-shirt I found myself in, and the puddle of sweat at my feet, I guess it went ok.
The other change in my training for the next few weeks will be that I am going 3x weekly instead of 4. I am still using the basic "Westside" template (DE upper/ ME lower/ ME upper/ DE lower but it is spread out over 9 days now (Sunday through the following Monday). I have used this split with success in the past. It provided me with extra recovery time and I was still able to make gains on it. With the changes in my diet I wanted to make sure that I got maximum recovery. I figured to lose some strength with the loss of "leverage" around my midsection but wanted to minimize the "damage". (Don't misunderstand me. I am excited about losing weight, maybe even getting the six-pack out of the cooler, but I love being strong and lifting heavy things too. I have decided that at my age, and I don't consider myself old by any means, I don't need the extra mass. Less weight equals more horsepower anyway, right?)
4Board was doing shirt work after his speed bench. He played around with a different shirt that was (graciously) loaned to him by another lifter. It seemed to work better than the shirt he started with and may be the one he uses at the meet. Other than that he did some rack lockouts, abs and called it a day. This is his deload week.
Sunday is Fun day,
Ed T.
Saturday, July 4, 2009
Happy July 4th!
Today is my favorite holiday. We celebrate the birth of the country that means so much to me. (Plus we cook out and blow things up! What else could one want in a holiday?!) What a great place!
I also wanted to give an update on RE's training from Friday.
Warm-ups
Hang cleans: worked up to 77x3 (3 sets), 82x3 (2 sets), 87x3
Squats: worked up to 115x5, 135x5, 160x5
Box step up: 3x6 (ea. leg)/ 25, 35, 45
Glute ham raises: 3x8
45* Reverse hypers w/ strap: 3x12/ 90, 110, 120
Decline bench crunches 3x10 and Standing cable crunches 3x8. Both weighted.
Prowler 6x40 w/ 90#
I don't usually use free squats in a program but since this was the first time RE has squatted with me since last year I wanted to see her technique. Overall its not bad. She goes into a bit of lumbar flexion the last 1-2 inches to hit depth. So I had her cutting the squats a little high (top of thigh parallel to ground which is fine for her anyway). I saw what I needed to and on we will go.
Happy Fourth!
Ed T.
I also wanted to give an update on RE's training from Friday.
Warm-ups
Hang cleans: worked up to 77x3 (3 sets), 82x3 (2 sets), 87x3
Squats: worked up to 115x5, 135x5, 160x5
Box step up: 3x6 (ea. leg)/ 25, 35, 45
Glute ham raises: 3x8
45* Reverse hypers w/ strap: 3x12/ 90, 110, 120
Decline bench crunches 3x10 and Standing cable crunches 3x8. Both weighted.
Prowler 6x40 w/ 90#
I don't usually use free squats in a program but since this was the first time RE has squatted with me since last year I wanted to see her technique. Overall its not bad. She goes into a bit of lumbar flexion the last 1-2 inches to hit depth. So I had her cutting the squats a little high (top of thigh parallel to ground which is fine for her anyway). I saw what I needed to and on we will go.
Happy Fourth!
Ed T.
DE Lower-Friday
On the second day of my new diet (first day training), so I was curious how my training would go. All in all it was good. I flew through the exercises with minimal rest and including warmups (foam rolling and some mobility work) it took approximately 65 minutes.
Box squat-box and 4 mats-straight bar: worked up to 255-pounds for 8 sets of 2
Glute ham raises-pin position 3: bodywt. x10, 25x5x3 sets then bodywt. x10
45* Reverse hyper w/ strap: 3x10/ 400, 490, 580
Shrugs: 4x10/ 315, 405, 495, 545
DB side bends: 3x8/ 70, 80, 90
Roman chair lateral raises: 3x8
I am walking 6 days a week (approximately 2-3 miles) in conjunction with the diet.
Box squat-box and 4 mats-straight bar: worked up to 255-pounds for 8 sets of 2
Glute ham raises-pin position 3: bodywt. x10, 25x5x3 sets then bodywt. x10
45* Reverse hyper w/ strap: 3x10/ 400, 490, 580
Shrugs: 4x10/ 315, 405, 495, 545
DB side bends: 3x8/ 70, 80, 90
Roman chair lateral raises: 3x8
I am walking 6 days a week (approximately 2-3 miles) in conjunction with the diet.
Thursday, July 2, 2009
Basketball Training II
RE came in Wednesday and we did some agility work. Today was Repeated Effort (repetition method) Upper Body training.
Dynamic warmup including foam rolling and mobility work.
Barbell Benchpress: work up to 4 sets of 12-15 w/ 65# using a medium grip
Supersetted Chin-ups (assisted w/ neutral grip) 4x12 with Face pulls 4x12/ 30, 40, 45, 45
Side Raises w/ DBs: 4x12/ 5, 8, 10, 12
Supersetted DB rollbacks 4x10-12/ 8, 10, 10, 12 with EZ bar curls 4x8-10/ 20, 25, 30, 35
Side raises for obliques (on glute ham raise): 3x8/ side
DB side bends: 3x8/ 35, 40, 45
Hanging bent knee leg raises 2x15
10 minutes low intensity cardio on stationary bike
Stretching for upper body
Dynamic warmup including foam rolling and mobility work.
Barbell Benchpress: work up to 4 sets of 12-15 w/ 65# using a medium grip
Supersetted Chin-ups (assisted w/ neutral grip) 4x12 with Face pulls 4x12/ 30, 40, 45, 45
Side Raises w/ DBs: 4x12/ 5, 8, 10, 12
Supersetted DB rollbacks 4x10-12/ 8, 10, 10, 12 with EZ bar curls 4x8-10/ 20, 25, 30, 35
Side raises for obliques (on glute ham raise): 3x8/ side
DB side bends: 3x8/ 35, 40, 45
Hanging bent knee leg raises 2x15
10 minutes low intensity cardio on stationary bike
Stretching for upper body
ME Upper-Wednesday
A day late in posting. Yesterday, in ddition to my stuff I had some clients and some errands to run. I am starting a new diet and had some last minute shopping to do. As I was navigating "Hell in Greene County" otherwise known as Wal-Mart, I thought to myself, self, you should treat yourself before this diet begins. But I could not find anything to whet my palet. Until suddenly, I was overcome with the urge for some Ho-Ho's. A throwback to my youth when visiting my grandma my brother and I were bestowed with snack cakes. And this was when Ho-Ho's and King Dongs were wrapped in foil! Ah youth. Anyway, I found a substandard Little Debbie substitute and spent the rest of my time running errands, snacking on a box of Ho-Ho's lying on the front seat of my truck. (Ate all but two in case anyone was curious).
"And now for the rest of our show!"
ME Upper
Trained with 4Board today
Warmups
Floor press-medium grip: worked up to 275x1, 295x1, 315x1, missed 325 when I brought it down too high on chest, dropped down to 255x10 (vs. 4Board's x5)
Triceps extensions-close grip (middle finger on the edge of the knurling) w/ alternative lifestyle 5/8th-inch chains looped over the bar-lowered bar to throat: 135x5, 185x5, 205x3, 165x8
Supersetted with Rope pushdowns on the Cybex: sets of 10 w/ 60#
DB Rows: 3x12/ 100, 120, 140 (then another contest w/ 4Board 105x25; a tie)
Seated DB cleans: 3x10/ 40, 50, 50
Prone trap raises: 3x12/ 8#
Decline situps: 3x6-8/ bodywt., 50, 55 (4Board up one when he used 60# for last set)
Standing overhead crunches: 3x8/ #'s 11, 13, 15 on Cybex (forgot what 4Board finished at but I won that one and he hates me now. How do I know? He told me so.)
Final score: Me 2 wins/ 1 loss/ 1 tie, 4Board 1 win/ 2 losses/ 1 tie (I mean he hates me now so if I rub it in does it matter????????)
"CDub was here"
Yes, she was back, after a short engagement in northern Ohio.
Warm-ups
Sled pulls: 70# 4 trips (2 forwards/ 2 backwards), 35# 4 trips upper body (lats, presses, static holds forwards and backwards)
Glute ham raises 3x10 supersetted w/ DB step-ups 3x10/17.5-pounds
Pushups 3x10 supersetted with Low cable rows-neutral grip 3x10/ 35, 50, 60
Ab rollouts on S-ball 3x10
(10 minutes low intensity cardio)
I had caffine today,
Ed T.
"And now for the rest of our show!"
ME Upper
Trained with 4Board today
Warmups
Floor press-medium grip: worked up to 275x1, 295x1, 315x1, missed 325 when I brought it down too high on chest, dropped down to 255x10 (vs. 4Board's x5)
Triceps extensions-close grip (middle finger on the edge of the knurling) w/ alternative lifestyle 5/8th-inch chains looped over the bar-lowered bar to throat: 135x5, 185x5, 205x3, 165x8
Supersetted with Rope pushdowns on the Cybex: sets of 10 w/ 60#
DB Rows: 3x12/ 100, 120, 140 (then another contest w/ 4Board 105x25; a tie)
Seated DB cleans: 3x10/ 40, 50, 50
Prone trap raises: 3x12/ 8#
Decline situps: 3x6-8/ bodywt., 50, 55 (4Board up one when he used 60# for last set)
Standing overhead crunches: 3x8/ #'s 11, 13, 15 on Cybex (forgot what 4Board finished at but I won that one and he hates me now. How do I know? He told me so.)
Final score: Me 2 wins/ 1 loss/ 1 tie, 4Board 1 win/ 2 losses/ 1 tie (I mean he hates me now so if I rub it in does it matter????????)
"CDub was here"
Yes, she was back, after a short engagement in northern Ohio.
Warm-ups
Sled pulls: 70# 4 trips (2 forwards/ 2 backwards), 35# 4 trips upper body (lats, presses, static holds forwards and backwards)
Glute ham raises 3x10 supersetted w/ DB step-ups 3x10/17.5-pounds
Pushups 3x10 supersetted with Low cable rows-neutral grip 3x10/ 35, 50, 60
Ab rollouts on S-ball 3x10
(10 minutes low intensity cardio)
I had caffine today,
Ed T.
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