Max Effort Upper Body for RE
Warm-ups
Benchpress-medium grip: work up to 95 x1, 105 x1, 115 x1 (PR), 120 x1 (PR!)
DB Floor press: 35 x15, 15
Chest supported rows 3x12/ 45 Supersetted with Face pulls (cybex) 4x15/ 4, 5, 5, 6
Plate pinch grip holds-for time: 10-pounds 3x 120, 45 (reverse plates), and 80 seconds
Decline crunches 3x15
Overhead crunches (cybex) 3x10/ 5.5, 6.5, 7.5 S/S w/ 45* back extensions 3x15
Front bridge 3x30 seconds (alternate leg up) last set 2 minutes
RE said she was getting stronger in the upper body lifts and today was proof. This was her last training for this summer (but tomorrow we run) and she made the most of it. It is a nice end to eight weeks of hard work. Her previous best was 105-pounds; making this a huge PR for her to take back to school. She was very happy with it. It is a good way to go out.
Go Crimson,
Ed T.
Monday, August 24, 2009
ME Lower
ME Lower Monday Aug. 24 (w/ 4Board)
Warm-ups
Good mornings-safety squat bar-medium stance: work up to 275 x3, added belt 325 x1, 345 x1, 380 x1 (pr), 405 x1 (better yet!)
Glute ham raises-2d pin-weighted: 4x6/ 25, 35, 45, 45
Sled pulls (forward): 6 trips x (approximately) 60 yds. (3 plates x 2 trips, 4 plates x 4 trips)
DB shrugs: 4 x20, 100, 120, 140, 150
Straight leg situps-weighted: 45 x10 reps, 100 x10 reps (4 sets)
Training took a little longer than expected. Dragging the sled, etcetera outside took up a chunk of the time. And heavy sled pulling, by the way, sucks.
Never quit,
Ed T.
Warm-ups
Good mornings-safety squat bar-medium stance: work up to 275 x3, added belt 325 x1, 345 x1, 380 x1 (pr), 405 x1 (better yet!)
Glute ham raises-2d pin-weighted: 4x6/ 25, 35, 45, 45
Sled pulls (forward): 6 trips x (approximately) 60 yds. (3 plates x 2 trips, 4 plates x 4 trips)
DB shrugs: 4 x20, 100, 120, 140, 150
Straight leg situps-weighted: 45 x10 reps, 100 x10 reps (4 sets)
Training took a little longer than expected. Dragging the sled, etcetera outside took up a chunk of the time. And heavy sled pulling, by the way, sucks.
Never quit,
Ed T.
Extra workout
For Sunday August 23
DB shoulder complex 1x
Pull-aparts w/ mini band 3x15
Supersetted with Wall slides 2x10
Pushdowns w/ mini band 100 reps (1 set)
Inverted rows 3x10
Zottman curls for time 3x30 seconds
DB shoulder complex 1x
Pull-aparts w/ mini band 3x15
Supersetted with Wall slides 2x10
Pushdowns w/ mini band 100 reps (1 set)
Inverted rows 3x10
Zottman curls for time 3x30 seconds
Friday, August 21, 2009
Basketball Training XVII
ME Lower
Warm ups
Box jumps: 3x3 (24" box-approximately 70% of max box jump)
Hang cleans: 67x3, 89x3, 99x3, 109x2
Free squat: work up to 190x1 (PR!)
45* reverse hyper w/ straps: 4x6/ 90, 180, 230, 270 (PR!)
7 sprints w/ Prowler (low/ high handles) x 30 yds. w/ 90 pounds
What the hang cleans do not reflect is the three misses RE made before getting the 109. She is strong enough to pull the weight but doesn't "like" racking it. She will pull the bar high enough but it is a slow pull (not just because of the weight) so consequently she misses the lift. She asked to try it again. We made a few technical corrections and applied some "sports psychology" and she came back and made two very nice reps with it!
It is hard to miss a weight. Let alone three times. It is harder still to come back to that same weight (in the same training session) and succeed. Most people would walk away. Most people should. It says a lot about the toughness and courage of the lifter to come back and make the lift. It is difficult when something sticks in one's head and one must overcome that, as well as gravity. If one can persevere, one often finds that gravity is not as daunting as it appears to be.
RE followed up the cleans with a personal record in the squat with 190x1! She went on to hit 270 in the reverse hyper as well (another PR-watch out Mole!) to cap a very nice day. (The seven trips on the Prowler reflect the "free ride" she got for number eight; also known now as "Prowler Surfing". In which the trainer (me) does a sprint with the Prowler loaded with 90 pounds and one basketball player. Thankfully, I only had to do one of those!) Two big PRs today for RE.
It was a good day,
Ed T.
Warm ups
Box jumps: 3x3 (24" box-approximately 70% of max box jump)
Hang cleans: 67x3, 89x3, 99x3, 109x2
Free squat: work up to 190x1 (PR!)
45* reverse hyper w/ straps: 4x6/ 90, 180, 230, 270 (PR!)
7 sprints w/ Prowler (low/ high handles) x 30 yds. w/ 90 pounds
What the hang cleans do not reflect is the three misses RE made before getting the 109. She is strong enough to pull the weight but doesn't "like" racking it. She will pull the bar high enough but it is a slow pull (not just because of the weight) so consequently she misses the lift. She asked to try it again. We made a few technical corrections and applied some "sports psychology" and she came back and made two very nice reps with it!
It is hard to miss a weight. Let alone three times. It is harder still to come back to that same weight (in the same training session) and succeed. Most people would walk away. Most people should. It says a lot about the toughness and courage of the lifter to come back and make the lift. It is difficult when something sticks in one's head and one must overcome that, as well as gravity. If one can persevere, one often finds that gravity is not as daunting as it appears to be.
RE followed up the cleans with a personal record in the squat with 190x1! She went on to hit 270 in the reverse hyper as well (another PR-watch out Mole!) to cap a very nice day. (The seven trips on the Prowler reflect the "free ride" she got for number eight; also known now as "Prowler Surfing". In which the trainer (me) does a sprint with the Prowler loaded with 90 pounds and one basketball player. Thankfully, I only had to do one of those!) Two big PRs today for RE.
It was a good day,
Ed T.
DE Upper
Dynamic effort upper
Warmups
Benchpress-w/ mini-bands-3 grips: work up to 9x3/ 165 (approximately 50% of floor press 1RM).
Reverse band benchpress-purple (light) bands-close grip: 225x5, 275x5, 315x3, 365x3 (135 equals zero @ the chest)
Bar push-ups w/ feet up: 5x15 Supersetted w/ Chin-ups 5x5
Stay strong,
Ed T.
Warmups
Benchpress-w/ mini-bands-3 grips: work up to 9x3/ 165 (approximately 50% of floor press 1RM).
Reverse band benchpress-purple (light) bands-close grip: 225x5, 275x5, 315x3, 365x3 (135 equals zero @ the chest)
Bar push-ups w/ feet up: 5x15 Supersetted w/ Chin-ups 5x5
Stay strong,
Ed T.
Thursday, August 20, 2009
Basketball Training XVI
Wednesday August 19
Repetition Upper Body
Warmups
DB benchpress on stability ball: work up to 35 x15, x15, x19 (PR!)
Lat pulldowns w/ fat bar 4x8-12/ 60, 70, 80, 90 Supersetted w/ Rear delts (on pec deck) 4x8-12/ 40, 40, 50, 50
DB military press: 4x8-12/ 20, 25, 30 x7, 25 x11
DB curls 3x 8-10/ 12, 15, 15 Supersetted w/ Skull crunchers 4x10-15/ 20 (bar wt.)
Half Landmines: 3x8/ bar, 10, 10
Overhead side bends: 3x8/ 40, 50, 60 (cybex)
Bridge circut: 3x30 seconds ea.
RE brought in a friend of hers who plays her old position at her old high school (follow all that?); i.e. point guard. EU is a sophmore (also known as the Mute because she talks soooo much) and has done some prior weight training at the high school. She did well today and held her own. I purposely kept her volume of work down (compared to RE's) so as not to kill the girl the first time out. She has potential and perhaps we'll see more of her in the future. RE continued to impress the local gym rats with her (strong!) 35 x19 third set. One of them watched her bang the reps out and told her afterwards how "impressive" her latest feat of strength was. Indeed.
Getting strong(her),
Ed T.
Repetition Upper Body
Warmups
DB benchpress on stability ball: work up to 35 x15, x15, x19 (PR!)
Lat pulldowns w/ fat bar 4x8-12/ 60, 70, 80, 90 Supersetted w/ Rear delts (on pec deck) 4x8-12/ 40, 40, 50, 50
DB military press: 4x8-12/ 20, 25, 30 x7, 25 x11
DB curls 3x 8-10/ 12, 15, 15 Supersetted w/ Skull crunchers 4x10-15/ 20 (bar wt.)
Half Landmines: 3x8/ bar, 10, 10
Overhead side bends: 3x8/ 40, 50, 60 (cybex)
Bridge circut: 3x30 seconds ea.
RE brought in a friend of hers who plays her old position at her old high school (follow all that?); i.e. point guard. EU is a sophmore (also known as the Mute because she talks soooo much) and has done some prior weight training at the high school. She did well today and held her own. I purposely kept her volume of work down (compared to RE's) so as not to kill the girl the first time out. She has potential and perhaps we'll see more of her in the future. RE continued to impress the local gym rats with her (strong!) 35 x19 third set. One of them watched her bang the reps out and told her afterwards how "impressive" her latest feat of strength was. Indeed.
Getting strong(her),
Ed T.
DE Lower
Wednesday August 19, 2009
DE Lower
Warmups
Box squat w/ safety squat bar-box and 4 mats-w/ groove briefs-medium stance: work up to 8x2 w/ 305 (60%). Moved feet out wide for last 3 sets.
Speed pulls (deadlifts)-on Jump Stretch platform w/ mini-bands doubled-sumo stance: work up to 275 x1 x6 sets (30 seconds rest between sets)
Glute ham raises: 3x5/ 25-pound plate (all at 4th pin)
45* Reverse hyper w/ straps: 200x10, 400x10 x2 sets, 490x10 x 2 sets
Shrugs: 3x10/ 405, 495, 585
Bridge circut
For some reason this training seemed to take f-o-r-e-v-e-r!!!!! At any rate whatever the cause of the delay, it happened. The doubled mini-bands attached to the Jump Stretch platform provide approximately 100-pounds of tension at the bottom and 200-pounds at the top. They work in the same way as attaching the bands (or chains) to a barbell while squatting or benchpressing. But they add resistance to the bar at the bottom AND the top (unlike chains). They help accomodate resistance and create overspeed eccentrics (a stronger stretch reflex). I wore the groove briefs because my hips have been feeling "beat up" and I wanted to squat wider today and pull sumo-style for a change. I still plan on limiting the number of wide stance squats and pulls I do but I do not want to completely avoid them.
Walked in the evening.
On Thursday I pushed the Prowler (between raindrops) 8 trips w/ 140# for 30 yards (and walked in the morning).
Stay strong,
Ed T.
DE Lower
Warmups
Box squat w/ safety squat bar-box and 4 mats-w/ groove briefs-medium stance: work up to 8x2 w/ 305 (60%). Moved feet out wide for last 3 sets.
Speed pulls (deadlifts)-on Jump Stretch platform w/ mini-bands doubled-sumo stance: work up to 275 x1 x6 sets (30 seconds rest between sets)
Glute ham raises: 3x5/ 25-pound plate (all at 4th pin)
45* Reverse hyper w/ straps: 200x10, 400x10 x2 sets, 490x10 x 2 sets
Shrugs: 3x10/ 405, 495, 585
Bridge circut
For some reason this training seemed to take f-o-r-e-v-e-r!!!!! At any rate whatever the cause of the delay, it happened. The doubled mini-bands attached to the Jump Stretch platform provide approximately 100-pounds of tension at the bottom and 200-pounds at the top. They work in the same way as attaching the bands (or chains) to a barbell while squatting or benchpressing. But they add resistance to the bar at the bottom AND the top (unlike chains). They help accomodate resistance and create overspeed eccentrics (a stronger stretch reflex). I wore the groove briefs because my hips have been feeling "beat up" and I wanted to squat wider today and pull sumo-style for a change. I still plan on limiting the number of wide stance squats and pulls I do but I do not want to completely avoid them.
Walked in the evening.
On Thursday I pushed the Prowler (between raindrops) 8 trips w/ 140# for 30 yards (and walked in the morning).
Stay strong,
Ed T.
Tuesday, August 18, 2009
Extra workout
Lat pulldowns w/ the prison bar: 3x30 seconds/ 130, 140
Skull crunchers w/EZ bar: 4x30 seconds/ 20, 30 (bar weight) 2 close grip/ 2 medium/ 2 to forehead and 2 to throat
One-arm side raises (full ROM): 3x25
45 seconds rest between each set
Prowler 8 trips w/ 140#
Done with all of it in 35 minutes.
CDub came in and did ME Upper.
Warmups
Incline press close grip: work up to 95 x1, then 4x1 with 85
DB bench: 3x8-10/ 30 supersetted with Low pulley rows (cybex): 4x 8-10/ 45, 55, 60(2)
Prone trap extensions 3x12 S/S with Lying external rotation 3x12
Paloff press iso-hold 3x30 seconds per side
I had another female client in today who got a nice PR in the close grip incline (85). She has some health issues that can affect her training from time to time so it was good to see her do well. She has sticktoitiveness and has worked very hard over the past several months to get to where she is now.
Never quit,
Ed T.
Skull crunchers w/EZ bar: 4x30 seconds/ 20, 30 (bar weight) 2 close grip/ 2 medium/ 2 to forehead and 2 to throat
One-arm side raises (full ROM): 3x25
45 seconds rest between each set
Prowler 8 trips w/ 140#
Done with all of it in 35 minutes.
CDub came in and did ME Upper.
Warmups
Incline press close grip: work up to 95 x1, then 4x1 with 85
DB bench: 3x8-10/ 30 supersetted with Low pulley rows (cybex): 4x 8-10/ 45, 55, 60(2)
Prone trap extensions 3x12 S/S with Lying external rotation 3x12
Paloff press iso-hold 3x30 seconds per side
I had another female client in today who got a nice PR in the close grip incline (85). She has some health issues that can affect her training from time to time so it was good to see her do well. She has sticktoitiveness and has worked very hard over the past several months to get to where she is now.
Never quit,
Ed T.
Monday, August 17, 2009
Basketball Training XV
ME Upper
Warmups incl. shoulder complex
Incline close grip benchpress: work up to 85 x1, 100 x1, 102.5 x1 (2 NICE PRs for RE)
DB Floor press: 35 x15, 35 x17
Chest supported rows: 4x8-12/ 45, 55, 60, 60
Prone trap extensions: 3x12/ 3
Mini band bicep curls: 4 x 8-15
Wrist roller: 3x5 reps w/ 2.5
Decline reverse crunch 3x10, Overhead crunches 3x8-10/ 6, 7, 8 (Cybex), 45* back extensions 3x15 and Quad navel draws 3x8 (w/ 5 second hold)
RE got two nice PRs today with the incline press and the DB floor press for reps. She has just over a week before she heads back to school and is right where she needs to be training wise. Stay tuned. More to follow...
Get strong(er),
Ed T.
Warmups incl. shoulder complex
Incline close grip benchpress: work up to 85 x1, 100 x1, 102.5 x1 (2 NICE PRs for RE)
DB Floor press: 35 x15, 35 x17
Chest supported rows: 4x8-12/ 45, 55, 60, 60
Prone trap extensions: 3x12/ 3
Mini band bicep curls: 4 x 8-15
Wrist roller: 3x5 reps w/ 2.5
Decline reverse crunch 3x10, Overhead crunches 3x8-10/ 6, 7, 8 (Cybex), 45* back extensions 3x15 and Quad navel draws 3x8 (w/ 5 second hold)
RE got two nice PRs today with the incline press and the DB floor press for reps. She has just over a week before she heads back to school and is right where she needs to be training wise. Stay tuned. More to follow...
Get strong(er),
Ed T.
Accidental Training
(The following may or may not be true and was written for the entertainment of the reader, not to offend or insult anyone or any particuliar style of training. Enjoy.)
"Accidental Training" by Unknown (and with good reason)
"There are many methods of training; from Westside templates to Weider principals to Charles Poliquin to Arthur Jones and Heavy Duty and HIIT. One must look past the hype and examine the methodology for its merits and whether or not it withstands the application of science. Weightlifting is merely applied physics. Unfortunately, a lot of training programs are perpetuated upon a wanton audience by charlatans with a talent for marketing. Then, training becomes "working out" and the proponent is merely a better marketer. If the program can or cannot withstand the rigors of applied science do not matter as the effective hype pulls the heart strings of the ignorant masses and sales follow.
Recently, I came across a little known method of training while reading the collected works of Brookszinski and Malcolmovic. Lying in wait between the pages of a Western Soviet training manual written by Brookszinski, he explained the method of 'Accidental Training'. (Brookszinski, to the uniformed, was a champion Soviet lifter from Xenialamadadizsthan who trained with Alexeyev and immigrated to the United States when the USSR fell. He documented his experiences in a senior thesis for the University of Pittsburgh which became the basis for the manual, "Poculi a mi Dupe", which translates into English as "The Gut Buster".) Brookszinski explained the importance of having an open mind in the regulation of training and cited many influences in his programming. For example, he did not worry if there were 13 or 15 links of chain dangling from the bar onto the floor, he lifted the weight. He explained 'Accidental Training' as what resulted when one opens his mind to new ideas and through experimentation, conducted under rigorous NASA-like conditions, creates breakthroughs in strength. So, the lesson here would be to pay attention to details regulating the volume of training in particuliar to their application to feats of strength. Thus, one can discover 'Accidental Training' in their own regimine."
A-hem. Or one could define "accidental training" as I did Sunday. When I was working at the gym and Shawn and Malcolm came in to train ME Upper body and I joined them. I did not plan to train with them (or that day even, other than the "D&B barbell complex"). But due to my quick-wittedness I deduced that this was a perfect opportunity to get in some quality ME work. So I seized it and it went very well; thus accidental training...
ME Upper
The warmup consisted of reps with 135 on the bar continuously adding chains until their were 5 total sets (4 each side of 5/8" chain hanging from 1/2" helper chain and 1 "alternative lifestyle" smaller chain. Total chain weight was 214-pounds). I used a medium grip.
135x3, 185x1, 195x1, 205x1, 210 miss
Then moved to a wide grip and went off a 2-board: 210x1, 225 miss
Then took one set of 5/8" chains off each set and added weight. Still wide grip and off a 2-board: 225x1 (4 chains), 255x1 (3), 275x1 (2), 300x1 (1 "a-l" chain), 320x1 no chain, 340 miss
That's it. Supplemental and assistance work follows on Monday. Thanks to Shawn (and for calling the weights!) and Malcolm.
Lift strong(er),
Ed T.
"Accidental Training" by Unknown (and with good reason)
"There are many methods of training; from Westside templates to Weider principals to Charles Poliquin to Arthur Jones and Heavy Duty and HIIT. One must look past the hype and examine the methodology for its merits and whether or not it withstands the application of science. Weightlifting is merely applied physics. Unfortunately, a lot of training programs are perpetuated upon a wanton audience by charlatans with a talent for marketing. Then, training becomes "working out" and the proponent is merely a better marketer. If the program can or cannot withstand the rigors of applied science do not matter as the effective hype pulls the heart strings of the ignorant masses and sales follow.
Recently, I came across a little known method of training while reading the collected works of Brookszinski and Malcolmovic. Lying in wait between the pages of a Western Soviet training manual written by Brookszinski, he explained the method of 'Accidental Training'. (Brookszinski, to the uniformed, was a champion Soviet lifter from Xenialamadadizsthan who trained with Alexeyev and immigrated to the United States when the USSR fell. He documented his experiences in a senior thesis for the University of Pittsburgh which became the basis for the manual, "Poculi a mi Dupe", which translates into English as "The Gut Buster".) Brookszinski explained the importance of having an open mind in the regulation of training and cited many influences in his programming. For example, he did not worry if there were 13 or 15 links of chain dangling from the bar onto the floor, he lifted the weight. He explained 'Accidental Training' as what resulted when one opens his mind to new ideas and through experimentation, conducted under rigorous NASA-like conditions, creates breakthroughs in strength. So, the lesson here would be to pay attention to details regulating the volume of training in particuliar to their application to feats of strength. Thus, one can discover 'Accidental Training' in their own regimine."
A-hem. Or one could define "accidental training" as I did Sunday. When I was working at the gym and Shawn and Malcolm came in to train ME Upper body and I joined them. I did not plan to train with them (or that day even, other than the "D&B barbell complex"). But due to my quick-wittedness I deduced that this was a perfect opportunity to get in some quality ME work. So I seized it and it went very well; thus accidental training...
ME Upper
The warmup consisted of reps with 135 on the bar continuously adding chains until their were 5 total sets (4 each side of 5/8" chain hanging from 1/2" helper chain and 1 "alternative lifestyle" smaller chain. Total chain weight was 214-pounds). I used a medium grip.
135x3, 185x1, 195x1, 205x1, 210 miss
Then moved to a wide grip and went off a 2-board: 210x1, 225 miss
Then took one set of 5/8" chains off each set and added weight. Still wide grip and off a 2-board: 225x1 (4 chains), 255x1 (3), 275x1 (2), 300x1 (1 "a-l" chain), 320x1 no chain, 340 miss
That's it. Supplemental and assistance work follows on Monday. Thanks to Shawn (and for calling the weights!) and Malcolm.
Lift strong(er),
Ed T.
Friday, August 14, 2009
Basketball Training XIV
DE Lower (for AA)
AA had her last training with me today before she heads off to college. We did some different things working on technique mostly.
Warmups
Depth jumps: 3x3 off 18" box
Power shrugs: 4x3/ 67, 89, 109, 129
Push-press: 4x5, 4, 3, 2/ 65, 70, 75, 80
45* Reverse hyper: 4x12-15/ 110
Weighted stability ball crunches: 4x10-15/ 25 pounds
AA is a very strong athlete. She needs more "spring" as opposed to static strength. In high school she was a "4" (post-type player), probably in part because of her height, but in college will switch to a "3" guard. One of our goals was to increase the posterior chain strength which we did. And in so doing, she relayed to me that she found that she is able to move quicker and react quicker (especially on defense). So, in part the training has worked. Unfortunately, the time we had was limited so we were only able to make "so much" progress.
"Makin' 'em look bad: A reduex"
RE was also in the house today for a ME Lower training, which went well considering she was not feeling quite 100% today. A most amusing thing occurred when we went to do reverse hypers. The Mole was also present today and he happened to find himself at the reverse hyper at the same time as we did. I asked him if we could train with him on it. He said, well....So, I asked him how heavy are you going? He said I'm going to start with 90 pounds and I replied that's ok she can do more than that. (I didn't mean to sound like a smart-ass it just came out that way). So we worked in with him and he matched her pound for pound until there was 230 pounds on the RH. He did his set and said he was done. So, I asked RE what do you want and she replied, sweet as can be, add 20 (pounds) please. So, I did and she knocked out 6 easy reps! I was so proud. 4Board was observing the whole thing and said later, I didn't know what was going on but I knew something was (a true paid observer). He confirmed my sentiment when he said, I'd have torn both hammies off the bone before I walked away from that thing.
Never quit,
Ed T.
AA had her last training with me today before she heads off to college. We did some different things working on technique mostly.
Warmups
Depth jumps: 3x3 off 18" box
Power shrugs: 4x3/ 67, 89, 109, 129
Push-press: 4x5, 4, 3, 2/ 65, 70, 75, 80
45* Reverse hyper: 4x12-15/ 110
Weighted stability ball crunches: 4x10-15/ 25 pounds
AA is a very strong athlete. She needs more "spring" as opposed to static strength. In high school she was a "4" (post-type player), probably in part because of her height, but in college will switch to a "3" guard. One of our goals was to increase the posterior chain strength which we did. And in so doing, she relayed to me that she found that she is able to move quicker and react quicker (especially on defense). So, in part the training has worked. Unfortunately, the time we had was limited so we were only able to make "so much" progress.
"Makin' 'em look bad: A reduex"
RE was also in the house today for a ME Lower training, which went well considering she was not feeling quite 100% today. A most amusing thing occurred when we went to do reverse hypers. The Mole was also present today and he happened to find himself at the reverse hyper at the same time as we did. I asked him if we could train with him on it. He said, well....So, I asked him how heavy are you going? He said I'm going to start with 90 pounds and I replied that's ok she can do more than that. (I didn't mean to sound like a smart-ass it just came out that way). So we worked in with him and he matched her pound for pound until there was 230 pounds on the RH. He did his set and said he was done. So, I asked RE what do you want and she replied, sweet as can be, add 20 (pounds) please. So, I did and she knocked out 6 easy reps! I was so proud. 4Board was observing the whole thing and said later, I didn't know what was going on but I knew something was (a true paid observer). He confirmed my sentiment when he said, I'd have torn both hammies off the bone before I walked away from that thing.
Never quit,
Ed T.
ME Lower
Another two-parter today. I got the main lift and supplemental work done in the morning and took care of business and came back in the afternoon and finished the assistance work.
Part I
Warm-ups
Concentric Good Mornings w/ safety squat bar and pins set approximately waist level: worked up to 275 x1, 305 x1, 325 x1, 345 x1 and 365 x1 (a PR!)
45* Reverse hyper w/ straps: 290 x15, 380 x15, 470 x15x2 sets
Part II
Glute ham raises: bottom pin x15, 2d pin x10, 3d pin x10, 4th pin x10
Pulldowns w/ prison (fat) bar: 4x8-15/ 150, 170, 190, 210 then 130 x 30 seconds for 2 sets
"Gun show" (curls) 6 sets 2 exercises for 30 seconds per set (ugh) don't know why I did these just felt like it...
Abs
Looking back at my training logs since my diet began I have been able to steadily break PRs in lower body exerceises. In the upper body lifts, not so much. My weight is hovering right at 223-225. The weight loss seems to mainly "hurt" me in my upper body strength (loss of leverage?). If nothing else, I know where I have to put in my work. I just got a copy of Louis Simmons' latest book, "The Westside Benchpress Manual", which from what I have read so far is pretty good. I have gotten some good ideas from it. 4Board is starting to push me in the upper body stuff (and the lower too for that matter). One lesson I learned today was NOT to tell him what I did in the ME work before he lifts so as not to give him fuel for the fire. Us "old folks" must use every advantage to beat the young guys...
The hammer comes crushing,
Ed T.
Part I
Warm-ups
Concentric Good Mornings w/ safety squat bar and pins set approximately waist level: worked up to 275 x1, 305 x1, 325 x1, 345 x1 and 365 x1 (a PR!)
45* Reverse hyper w/ straps: 290 x15, 380 x15, 470 x15x2 sets
Part II
Glute ham raises: bottom pin x15, 2d pin x10, 3d pin x10, 4th pin x10
Pulldowns w/ prison (fat) bar: 4x8-15/ 150, 170, 190, 210 then 130 x 30 seconds for 2 sets
"Gun show" (curls) 6 sets 2 exercises for 30 seconds per set (ugh) don't know why I did these just felt like it...
Abs
Looking back at my training logs since my diet began I have been able to steadily break PRs in lower body exerceises. In the upper body lifts, not so much. My weight is hovering right at 223-225. The weight loss seems to mainly "hurt" me in my upper body strength (loss of leverage?). If nothing else, I know where I have to put in my work. I just got a copy of Louis Simmons' latest book, "The Westside Benchpress Manual", which from what I have read so far is pretty good. I have gotten some good ideas from it. 4Board is starting to push me in the upper body stuff (and the lower too for that matter). One lesson I learned today was NOT to tell him what I did in the ME work before he lifts so as not to give him fuel for the fire. Us "old folks" must use every advantage to beat the young guys...
The hammer comes crushing,
Ed T.
Wednesday, August 12, 2009
DE Upper (for me)
Warm-ups
Benchpress-3 grips: work up to 9x3/ 185 (5 sets) and 205 (4 sets)
Rack lockouts- 13 holes showing-medium grip: 5x3/ 315, 365, 405, 440, 460
DB incline press: 4x12/ 55, 65, 75, 85 x10
Chest supported rows w/ v-grip: 4x10-15/ 90, 135, 170, 90x20
Supersetted w/ Face pulls (w/ pause): 3x15/ 90, 110, 120, 60 x24
DB front raises: 3x10/ 30, 40, 45
Straight leg situps: 3x15/ 45 pounds
Overhead side bends: 3x10/ 50, 60, 70
Walked in PM
Never give up,
Ed T.
Benchpress-3 grips: work up to 9x3/ 185 (5 sets) and 205 (4 sets)
Rack lockouts- 13 holes showing-medium grip: 5x3/ 315, 365, 405, 440, 460
DB incline press: 4x12/ 55, 65, 75, 85 x10
Chest supported rows w/ v-grip: 4x10-15/ 90, 135, 170, 90x20
Supersetted w/ Face pulls (w/ pause): 3x15/ 90, 110, 120, 60 x24
DB front raises: 3x10/ 30, 40, 45
Straight leg situps: 3x15/ 45 pounds
Overhead side bends: 3x10/ 50, 60, 70
Walked in PM
Never give up,
Ed T.
Basketball Training XIII
Repetition Upper for RE
Warmups
DB Benchpress on a stability ball: work up to 30-pound DBs 3 x15, 15, 29
Lat pulldowns w/ the prison bar: 4x 8-12/ 50, 65, 80, 80 Supersetted with Rear delts (on the pec deck): 4 x8-12/ 30, 40, 40, 40
DB military press: 4 x8-12/ 15, 20, 25, 25
Zottman curls: 3 x8-10/ 12, 15, 15 Supersetted with Skull crunchers: 3 x15/ 10, 15, 20 (plus bar weighs approximately 15-pounds)
Hanging leg raises: 3 x8
Decline sit-ups: 3 x10/ 30-pound DB
Front bridge: 3x30 seconds
Stay strong,
Ed T.
Warmups
DB Benchpress on a stability ball: work up to 30-pound DBs 3 x15, 15, 29
Lat pulldowns w/ the prison bar: 4x 8-12/ 50, 65, 80, 80 Supersetted with Rear delts (on the pec deck): 4 x8-12/ 30, 40, 40, 40
DB military press: 4 x8-12/ 15, 20, 25, 25
Zottman curls: 3 x8-10/ 12, 15, 15 Supersetted with Skull crunchers: 3 x15/ 10, 15, 20 (plus bar weighs approximately 15-pounds)
Hanging leg raises: 3 x8
Decline sit-ups: 3 x10/ 30-pound DB
Front bridge: 3x30 seconds
Stay strong,
Ed T.
Tuesday, August 11, 2009
"The Hell That Is New Jersey"
AKA The Prowler Challenge
RE once asked me if I do some of the things I have her doing (at the time she was pushing the Prowler) and I answered in the affirmative. I'm my best guinea pig. So, today, in the spirit of credibility (and not wanting to get fat) I brought back the Prowler. 8 trips of 30 yards alternating between the low and high handles with 60 seconds rest between sets with 140 pounds. After the final trip as I staggered around the parking lot trying not to look too winded, the same smart ass who cracked wise about AA making him look bad last night, cruised by and dropped the same line on me; "You're making us look bad again." To wit, I gasped back (in my best manly voice), "it's what I do. You want me to leave it (the Prowler) out for you?" He declined. I wobbled away.
Today is a kind of a melancholy day for me. One of my dearest friends, LCpl. "Cosmo" Buckman, USMC, heads back to North Carolina and then to Iraq. I am sorry to see him go. As he has pointed out to me, it's his job and his time and he wants to go. Every time I look around and think the world is a crappy, screwed up place, I think of Cosmo and the other young people in the services that I have had the honor of knowing, and I can breathe a little easier. They give me hope for the future of a country that I love. Our way of life is only possible through their sacrifices. He is one of the most squared-away people I have ever met, especially when you consider his age. And I have had the privilege to get to know him and call him my friend. God bless you Cosmo and come home soon. Now go kick some ass!
Semper Fi, mac
Ed T.
RE once asked me if I do some of the things I have her doing (at the time she was pushing the Prowler) and I answered in the affirmative. I'm my best guinea pig. So, today, in the spirit of credibility (and not wanting to get fat) I brought back the Prowler. 8 trips of 30 yards alternating between the low and high handles with 60 seconds rest between sets with 140 pounds. After the final trip as I staggered around the parking lot trying not to look too winded, the same smart ass who cracked wise about AA making him look bad last night, cruised by and dropped the same line on me; "You're making us look bad again." To wit, I gasped back (in my best manly voice), "it's what I do. You want me to leave it (the Prowler) out for you?" He declined. I wobbled away.
Today is a kind of a melancholy day for me. One of my dearest friends, LCpl. "Cosmo" Buckman, USMC, heads back to North Carolina and then to Iraq. I am sorry to see him go. As he has pointed out to me, it's his job and his time and he wants to go. Every time I look around and think the world is a crappy, screwed up place, I think of Cosmo and the other young people in the services that I have had the honor of knowing, and I can breathe a little easier. They give me hope for the future of a country that I love. Our way of life is only possible through their sacrifices. He is one of the most squared-away people I have ever met, especially when you consider his age. And I have had the privilege to get to know him and call him my friend. God bless you Cosmo and come home soon. Now go kick some ass!
Semper Fi, mac
Ed T.
Monday, August 10, 2009
Barbell Complexes/ DE Lower
Sunday
"Dead and Bloated" Complex
99-pounds. Repeat 5x with 2 minutes rest between sets. Sets are taking about 1:10-1:15 minutes to complete. I feel much quicker doing these at my lighter weight, much snappier, for what its worth.
Monday
DE Lower
Warm-ups
Box squat-box and 4 mats-safety squat bar-medium stance: worked up to 285x2 x5 sets (45 to 60 seconds rest between sets) then moved feet out wide 330x1, 370x1 and 400x1. My technique seems to be getting a bit better. Working on pushing myself back more and a tight arch and it seems to be helping. The last set felt a bit heavy but my technique is better in it and that seems to help me handle the weight easier with good bar speed.
Speed pulls-conventional: 309x1 x5 sets then moved out to sumo stance and did 3 more sets.
Took a break to train clients, etcetera.
Glute ham raises: 1x15 (bottom pin) Then raised pin one hole each set 3x5 holding 25 pound plate Supersetted with Lat pulldowns with reverse grip: 4x15/ 135, 145, 155, 125 x 30 seconds.
45* Back extensions: 3x8 w/ pause at top/ 25, 35, 45
"Dead and Bloated" Complex
99-pounds. Repeat 5x with 2 minutes rest between sets. Sets are taking about 1:10-1:15 minutes to complete. I feel much quicker doing these at my lighter weight, much snappier, for what its worth.
Monday
DE Lower
Warm-ups
Box squat-box and 4 mats-safety squat bar-medium stance: worked up to 285x2 x5 sets (45 to 60 seconds rest between sets) then moved feet out wide 330x1, 370x1 and 400x1. My technique seems to be getting a bit better. Working on pushing myself back more and a tight arch and it seems to be helping. The last set felt a bit heavy but my technique is better in it and that seems to help me handle the weight easier with good bar speed.
Speed pulls-conventional: 309x1 x5 sets then moved out to sumo stance and did 3 more sets.
Took a break to train clients, etcetera.
Glute ham raises: 1x15 (bottom pin) Then raised pin one hole each set 3x5 holding 25 pound plate Supersetted with Lat pulldowns with reverse grip: 4x15/ 135, 145, 155, 125 x 30 seconds.
45* Back extensions: 3x8 w/ pause at top/ 25, 35, 45
Makin' 'em look bad
That's what it is called when the women lift more than the men. At least that is what one on-looker said to me today while I was training AA. He looked over at the loaded bar in the power rack and commented, "she's gonna make me look bad." I had to grin back at him when I said, "that's what she does."
ME Lower
Warm-ups incl. rolling, mobility, and prehab work
Rack pulls (from just below knees): work up to 135x3, 155x1, 185x1, 205x1, 225 miss, 225x1 (The miss was a technical issue which was resolved in the next set)
Reverse barbell lunge (on back) 3x8 each leg/ 25, 35, 45
Glute ham raises: 3x12
45* Reverse hyper w/ long straps: 4x6/ 90, 140, 160, 180
Ab circuit: bicycles, toe touches, reverse crunches 3x10-15-20
AA did very good work today and making the guys look bad was icing on the cake. They should work as hard. Her posterior chain strength is improving. The first two sets of GHRs were done without assistance which is an improvement too.
RE was in to run. The emphasis today was on change of direction/ agility/ footwork. She finished with the conditioning drill she will be tested on when she goes back to school. Under adverse conditions (heat, humidity, questionable running surface and shoes that definitely are in need of retirement) she did well.
CDub came in to train today too. She had ME Upper work to do.
Warm-ups
Benchpress: work up to 95x1, 105x1, 110x1 then moved grip out (middle finger on rings) and did 100x1 x4 sets
Incline DB press (low incline) 3x12/ 25, 30, 30 x13 Supersetted with Seated low cable row 4x10-15/ 35, 45, 50, 50x14
Prone trap raises 3x12 Supersetted with Lying external rotation (side) 3x12
Paloff press iso-hold 3x30 seconds/ side
Had a 40 year old female client come in this morning that set a PR in the benchpress with a lift of 93-pounds @ 125-pounds bodyweight too. So if you question whether or not you should go in to the gym to train one day, remember if you don't, there are some amazing women out there that do show up and they will make you look bad!
I love my "job",
Ed T.
ME Lower
Warm-ups incl. rolling, mobility, and prehab work
Rack pulls (from just below knees): work up to 135x3, 155x1, 185x1, 205x1, 225 miss, 225x1 (The miss was a technical issue which was resolved in the next set)
Reverse barbell lunge (on back) 3x8 each leg/ 25, 35, 45
Glute ham raises: 3x12
45* Reverse hyper w/ long straps: 4x6/ 90, 140, 160, 180
Ab circuit: bicycles, toe touches, reverse crunches 3x10-15-20
AA did very good work today and making the guys look bad was icing on the cake. They should work as hard. Her posterior chain strength is improving. The first two sets of GHRs were done without assistance which is an improvement too.
RE was in to run. The emphasis today was on change of direction/ agility/ footwork. She finished with the conditioning drill she will be tested on when she goes back to school. Under adverse conditions (heat, humidity, questionable running surface and shoes that definitely are in need of retirement) she did well.
CDub came in to train today too. She had ME Upper work to do.
Warm-ups
Benchpress: work up to 95x1, 105x1, 110x1 then moved grip out (middle finger on rings) and did 100x1 x4 sets
Incline DB press (low incline) 3x12/ 25, 30, 30 x13 Supersetted with Seated low cable row 4x10-15/ 35, 45, 50, 50x14
Prone trap raises 3x12 Supersetted with Lying external rotation (side) 3x12
Paloff press iso-hold 3x30 seconds/ side
Had a 40 year old female client come in this morning that set a PR in the benchpress with a lift of 93-pounds @ 125-pounds bodyweight too. So if you question whether or not you should go in to the gym to train one day, remember if you don't, there are some amazing women out there that do show up and they will make you look bad!
I love my "job",
Ed T.
Friday, August 7, 2009
Basketball Training XII
RE was on a sabbatical to the Windy City for a few enjoying the sights and sounds. Thursday was a running day (speed emphasis) and today was ME Lower. Apparently the rest did her good...
Warmups
Free squat: work up to 135 x5, 160 x3, 175 x5 (using a variation of the 5-3-1 program) A VERY nice PR for her!
Bulgarian split squat: 3x6/ 12, 15, 20
45* Reverse hyper with short straps: 4x8/ 90, 160, 190, 220(!)
Med ball circut: Russian twist x 30 seconds, Rotational sit-ups x10, Toe touches x10, rest and repeat 3x
Prowler w/ 90-pounds 8 x30 yds.
She is in an informal squat contest with a teammate of hers who calls her questioning her training (what are you doing now? how much? etcetera). RE doesn't let on much as to her progress but the other girl should have have her hands full when they return to school!
AA, my other basketball client is doing well too. She is making steady progress and it is nice to see. Today she did a DE Lower.
Warmups, followed by some specific drills aimed at knee pre-hab.
Box jumps: 26.5" x2, 28.5" x2, 30.5" x2, 31" x2, 31.5" x2, 32" x2, 32.5" miss
Dumbbell swings (off boxes): 4x6/ 30, 35, 35, 40
Glute ham raises: 3x10
45* Reverse hyper w/ short straps: 4x6/ 90, 110, 130, 140
Hanging leg raises 3x6, DB crunches on a stability ball 3x8/ 10, 25, 35, Draw-ins 3x10 seconds
The main focus with her has been posterior chain strength, core strength and the aforementioned knee drills. She has responded very well in the short time we have had together. Which unfortunately is all we have but from what I have seen and the feedback I get from her leads me to believe that we are making positive steps. I have said this before and I will say it again (and again), I am lucky to work with the type of student-athletes I work with. It makes my job that much easier and that much more pleasant. These are high quality young people and I am proud to be associated with them.
And since we are dedicating this one to the ladies, CDub was in the house again (that girl tours. She is always going somewhere, making the most of her summer!) Today was a DE Upper for her.
Warmups
Push-ups (on the Smith machine...'cause besides being a coat rack that is about all it is good for) 4x10-12 with her feet on a box
Lat pulldowns (H-bar) 4x 12/ 40, 50, 60, 70 x8 Supersetted with Rear delts (on the pec deck) 4x12/ 30, 40, 50, 60 x8
One-arm DB side raises: 4x12-15+/ 10-pounds (30 seconds rest between sets)
Tate presses 3x10-15/ 15, 17.5, 20 Supersetted with Seated incline DB curls 3x8-10/ 10, 12, 15
Overhead crunches 4x12 Supersetted with Side bends 3x8-10
Beware Strong (her) Women!,
Ed T.
Warmups
Free squat: work up to 135 x5, 160 x3, 175 x5 (using a variation of the 5-3-1 program) A VERY nice PR for her!
Bulgarian split squat: 3x6/ 12, 15, 20
45* Reverse hyper with short straps: 4x8/ 90, 160, 190, 220(!)
Med ball circut: Russian twist x 30 seconds, Rotational sit-ups x10, Toe touches x10, rest and repeat 3x
Prowler w/ 90-pounds 8 x30 yds.
She is in an informal squat contest with a teammate of hers who calls her questioning her training (what are you doing now? how much? etcetera). RE doesn't let on much as to her progress but the other girl should have have her hands full when they return to school!
AA, my other basketball client is doing well too. She is making steady progress and it is nice to see. Today she did a DE Lower.
Warmups, followed by some specific drills aimed at knee pre-hab.
Box jumps: 26.5" x2, 28.5" x2, 30.5" x2, 31" x2, 31.5" x2, 32" x2, 32.5" miss
Dumbbell swings (off boxes): 4x6/ 30, 35, 35, 40
Glute ham raises: 3x10
45* Reverse hyper w/ short straps: 4x6/ 90, 110, 130, 140
Hanging leg raises 3x6, DB crunches on a stability ball 3x8/ 10, 25, 35, Draw-ins 3x10 seconds
The main focus with her has been posterior chain strength, core strength and the aforementioned knee drills. She has responded very well in the short time we have had together. Which unfortunately is all we have but from what I have seen and the feedback I get from her leads me to believe that we are making positive steps. I have said this before and I will say it again (and again), I am lucky to work with the type of student-athletes I work with. It makes my job that much easier and that much more pleasant. These are high quality young people and I am proud to be associated with them.
And since we are dedicating this one to the ladies, CDub was in the house again (that girl tours. She is always going somewhere, making the most of her summer!) Today was a DE Upper for her.
Warmups
Push-ups (on the Smith machine...'cause besides being a coat rack that is about all it is good for) 4x10-12 with her feet on a box
Lat pulldowns (H-bar) 4x 12/ 40, 50, 60, 70 x8 Supersetted with Rear delts (on the pec deck) 4x12/ 30, 40, 50, 60 x8
One-arm DB side raises: 4x12-15+/ 10-pounds (30 seconds rest between sets)
Tate presses 3x10-15/ 15, 17.5, 20 Supersetted with Seated incline DB curls 3x8-10/ 10, 12, 15
Overhead crunches 4x12 Supersetted with Side bends 3x8-10
Beware Strong (her) Women!,
Ed T.
Thursday, August 6, 2009
Catchin' up
DE Lower Friday July 31
Warm-ups
Box squat w/ safety squat bar-box and 4 mats: work up to 255 x2 x10 sets (medium stance)
Speed pulls (deadlift)-conventional: 287 x1 x8 sets
45* Reverse hyper w/ strap (feet together): 400 x10 x4 sets
Barbell shrugs: 5x10/ 315, 405, 495, 585, 635
ME Lower Wednesday August 5 w/ 4Board "The Reverse Workout"
Warmups
Glute ham raises 4x8 (low to high pin settings) supersetted w/ Standing crunches 4x12/ 10, 11, 12, 13 (on Cybex)
45* Reverse hypers w/ strap (close feet): 3x12-15/ 490 S/S with Low pulley rows (w/ big V-handle): 4x12/ 200, 225, 250, 275 x8
Front squat 3x5/ 135, 185, 225
Rack pulls (plates approximately 4" off floor...give or take): 315 x1, 365 x1, 405 x1, 455 x1, 485 x1, 505 x1, 525 miss (all conventional pulls) (4Board pulled 570)
ME Upper Thursday August 6 w/ 4Board
Warm-ups (the usual)
Reverse band benchpress-blue band-medium grip (225=0 @ chest): 275 x3, 315 x3, 365 x3, 405 x3, 455 x1, 485 x1, 500 miss, 385 x5, 405 x9 (4Board got 510!)
Decline benchpress-close grip: 2x20/ 185 (second set 15 reps)
Chest supported rows: 3x10/ 135, 160, 170
Lat pulldowns-reverse grip: 3x 12-15/ 130, 140, 150
Tate presses S/S with Hammer curls: 3x20/ 25, 35, 45 and 2x10/ 40, 50
Straight leg situps 4x15 w/ 45# plate
I am a bit behind as I have been away for a few days. I missed the DE Upper day (Monday) because I was feeling like crap. Still not 100% but better. I am still walking daily. Sometimes 2x a day. My weight has remained right at 223-225 since I "stopped" the diet. I am eating real food regularly again and this morning I weighed in at 220 on the nose! But I was told this could happen; continue to lose weight after "offically" finishing the diet and I am ok with that. So, I guess some of my lifts are now PRs (?!) since I am substantially lighter! At least that's how I am going to rationalize it lol.
Stay hungry,
Ed T.
Warm-ups
Box squat w/ safety squat bar-box and 4 mats: work up to 255 x2 x10 sets (medium stance)
Speed pulls (deadlift)-conventional: 287 x1 x8 sets
45* Reverse hyper w/ strap (feet together): 400 x10 x4 sets
Barbell shrugs: 5x10/ 315, 405, 495, 585, 635
ME Lower Wednesday August 5 w/ 4Board "The Reverse Workout"
Warmups
Glute ham raises 4x8 (low to high pin settings) supersetted w/ Standing crunches 4x12/ 10, 11, 12, 13 (on Cybex)
45* Reverse hypers w/ strap (close feet): 3x12-15/ 490 S/S with Low pulley rows (w/ big V-handle): 4x12/ 200, 225, 250, 275 x8
Front squat 3x5/ 135, 185, 225
Rack pulls (plates approximately 4" off floor...give or take): 315 x1, 365 x1, 405 x1, 455 x1, 485 x1, 505 x1, 525 miss (all conventional pulls) (4Board pulled 570)
ME Upper Thursday August 6 w/ 4Board
Warm-ups (the usual)
Reverse band benchpress-blue band-medium grip (225=0 @ chest): 275 x3, 315 x3, 365 x3, 405 x3, 455 x1, 485 x1, 500 miss, 385 x5, 405 x9 (4Board got 510!)
Decline benchpress-close grip: 2x20/ 185 (second set 15 reps)
Chest supported rows: 3x10/ 135, 160, 170
Lat pulldowns-reverse grip: 3x 12-15/ 130, 140, 150
Tate presses S/S with Hammer curls: 3x20/ 25, 35, 45 and 2x10/ 40, 50
Straight leg situps 4x15 w/ 45# plate
I am a bit behind as I have been away for a few days. I missed the DE Upper day (Monday) because I was feeling like crap. Still not 100% but better. I am still walking daily. Sometimes 2x a day. My weight has remained right at 223-225 since I "stopped" the diet. I am eating real food regularly again and this morning I weighed in at 220 on the nose! But I was told this could happen; continue to lose weight after "offically" finishing the diet and I am ok with that. So, I guess some of my lifts are now PRs (?!) since I am substantially lighter! At least that's how I am going to rationalize it lol.
Stay hungry,
Ed T.
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