12/28
Warmup
Deadlift: work up to 329x3, 374x3, 424x5 (3)
Broke for an hour to train a client then:
GHR: 5x10 S/S with Low cable rows w/ overhand grip 4x15/ 160, 185, 210, 235 x12
Half-landmines: 3x10 ea. side w/25
"Half-landmines" are just doing either the right or left side for x number of reps then doing the other side. I used Olympic plates which is why the weights in the deadlift are a little funny. The last set felt heavy but that was due to my sloppy technique. I trained in gym shoes (not flat) and I think it threw me off a bit; the bar got too far out in front of me on a few reps and fighting that wore me down. The last rep was f#%^&*g u-g-l-y; blood, sweat and chalk everywhere.
It was great.
Stay strong,
Ed T.
Monday, December 28, 2009
Sunday, December 27, 2009
DE Upper
12/27 Sunday
W/ RaySunshine & J$
Warmup
Benchpress: w/ 2 sets of chain per side using 3 grips work up to 155x3 x3 sets then 175x3 x6 sets
5-board press: w/ micro-mini bands close grip 255x3, medium grip 275x3, 315x3
Blast strap pushups w/ feet up: 2x15 w/ 45 pound plate
CSR: 4x12/ 95, 135, 145, 155
Hammer curls: 3x12/ 50
Creepers: 3 sets of 15 reps ea. band ea. arm
Overhead crunches 4x8 heavy S/S w/ 45* side bends 4x10 ea. side
Everything felt good today. Big Pimpin' came in to do some shirt work and I stuck around to help out. He worked up to some heavy singles (470x1) in his split back Inzer Blast shirt. Apparently his shoulder is feeling a little bit better.
Stay strong,
Ed T.
W/ RaySunshine & J$
Warmup
Benchpress: w/ 2 sets of chain per side using 3 grips work up to 155x3 x3 sets then 175x3 x6 sets
5-board press: w/ micro-mini bands close grip 255x3, medium grip 275x3, 315x3
Blast strap pushups w/ feet up: 2x15 w/ 45 pound plate
CSR: 4x12/ 95, 135, 145, 155
Hammer curls: 3x12/ 50
Creepers: 3 sets of 15 reps ea. band ea. arm
Overhead crunches 4x8 heavy S/S w/ 45* side bends 4x10 ea. side
Everything felt good today. Big Pimpin' came in to do some shirt work and I stuck around to help out. He worked up to some heavy singles (470x1) in his split back Inzer Blast shirt. Apparently his shoulder is feeling a little bit better.
Stay strong,
Ed T.
Saturday, December 26, 2009
The dumbest thing I have ever heard
A friend of mine told me about an email she had received from her pre-teen daughter's swim club coach. This club is affiliated with a large local university. It is run similiar to AAU basketball, Junior Olympic volleyball, etcetera. Apparently some of the teenage girls on the "team" had missed some practices due to having to study for school. The coach said that at the level these girls were at they should be adept at balancing academics and athletics. And that missing practice because of school i.e. homework, tests, whatever, was unacceptable! The email was sent to the entire club.
I agree that student-athletes who participate in activities other than school should learn to balance the demands of both. It teaches time management that can be applied in life. However, that being said. A student-athlete's primary obligation is to pass school (and that includes any other extracirriculiar activity you can name!). These children are students first and foremost and that is often forgotten or the importance of academics is downplayed.
I was stunned by this irresponsible statement. Any coach that tells a student-athlete that one's outside-the-classroom-activities are more important than school is an idiot. Furthermore, I question his (this coach's) motives as I know that his program generates A LOT of cash flow from kids who swim year round (at some points two or three times a day!). And let's not even get into the kids who are burned out and suffering from repetitive-movement injuries before they are in high school! But fill-in-the-blank-activity practiced daily, year in and year out is the only way to get better. Ask these guys and that's the answer you get. It's the American way, more more more.
Barf.
I'm all for getting better. But just because "this-is-the-way-we-have-always-done-it" doesn't mean it is the right way or more importantly, the smart way. Parents, use your head before you open your wallet and kids, use your head for something other than holding a swim cap. Decisions you make today can affect the rest of your child's life.
Whether or not a child made all their swim club (or whatever) practices is irrelevant if the child doesn't graduate from school.
Stay strong,
Ed T.
I agree that student-athletes who participate in activities other than school should learn to balance the demands of both. It teaches time management that can be applied in life. However, that being said. A student-athlete's primary obligation is to pass school (and that includes any other extracirriculiar activity you can name!). These children are students first and foremost and that is often forgotten or the importance of academics is downplayed.
I was stunned by this irresponsible statement. Any coach that tells a student-athlete that one's outside-the-classroom-activities are more important than school is an idiot. Furthermore, I question his (this coach's) motives as I know that his program generates A LOT of cash flow from kids who swim year round (at some points two or three times a day!). And let's not even get into the kids who are burned out and suffering from repetitive-movement injuries before they are in high school! But fill-in-the-blank-activity practiced daily, year in and year out is the only way to get better. Ask these guys and that's the answer you get. It's the American way, more more more.
Barf.
I'm all for getting better. But just because "this-is-the-way-we-have-always-done-it" doesn't mean it is the right way or more importantly, the smart way. Parents, use your head before you open your wallet and kids, use your head for something other than holding a swim cap. Decisions you make today can affect the rest of your child's life.
Whether or not a child made all their swim club (or whatever) practices is irrelevant if the child doesn't graduate from school.
Stay strong,
Ed T.
Wednesday, December 23, 2009
531 Upper
Wednesday
W/ 4board, Kfng and his posse
Warmups
Floor press-medium grip: work up to 195x5, 225x5, 255x8
Barbell incline press: 3x15/ 135, 165, 175
Chins: 40 reps total
Seated DB cleans: 30, 35, 40, 45 4x12
Keyes press: 4x15/ 40, 55, 65, 80
Decline situps 4x10
OH crunches: 3x15 heavy
I was happy with the 255x8. I had that number in my head and got it. 4board matched me with a heavier weight. Kfng got some decent numbers too once he got his numbers sorted out. His possse (Nathan?) did pretty well too. Big strong kid, benches at the barn with Jeff Adams ("Gritter"), high school wrestler.
Shawn broke in my cambered squat bar eventually working up to 900-and-something-pounds (with chains) off a parallel box. He got in his GPP by walking by us and making fun of our "bodybuilding" as he meandered to the water fountain. (Though he was later "caught" doing some kind of shoulder complex with a 3-pound DB. I think he is jealous...lol).
Stay strong,
Ed T.
W/ 4board, Kfng and his posse
Warmups
Floor press-medium grip: work up to 195x5, 225x5, 255x8
Barbell incline press: 3x15/ 135, 165, 175
Chins: 40 reps total
Seated DB cleans: 30, 35, 40, 45 4x12
Keyes press: 4x15/ 40, 55, 65, 80
Decline situps 4x10
OH crunches: 3x15 heavy
I was happy with the 255x8. I had that number in my head and got it. 4board matched me with a heavier weight. Kfng got some decent numbers too once he got his numbers sorted out. His possse (Nathan?) did pretty well too. Big strong kid, benches at the barn with Jeff Adams ("Gritter"), high school wrestler.
Shawn broke in my cambered squat bar eventually working up to 900-and-something-pounds (with chains) off a parallel box. He got in his GPP by walking by us and making fun of our "bodybuilding" as he meandered to the water fountain. (Though he was later "caught" doing some kind of shoulder complex with a 3-pound DB. I think he is jealous...lol).
Stay strong,
Ed T.
531 Lower
12/21 Monday
W/ Kfng and 4Board
Warmup
Deadlift: work up to 305x5, 350x5, 400x8 (5)
Glute ham raises: 5x10
45* reverse hyper w/ short strap: 3x8/ 290, 490, 690
Low cable rows w/ overhand grip: 4x12+/ 150, 175, 200, 225
DB side bends 3x10
Straightleg situps w/ wt. behind head 3x15
4board pulled 500x8. I'm sure he'll correct me if I got it wrong...
Also got to see the ghost of Johnny Cash. I must be drinking too much caffine because he is much larger and broader than what I remember him to be. The afterlife must be good to him as he appears to be very strong too. Oddly, he bears a resemblence to Shawn.
Johnny Cash benches in a single ply shirt,
Ed T.
W/ Kfng and 4Board
Warmup
Deadlift: work up to 305x5, 350x5, 400x8 (5)
Glute ham raises: 5x10
45* reverse hyper w/ short strap: 3x8/ 290, 490, 690
Low cable rows w/ overhand grip: 4x12+/ 150, 175, 200, 225
DB side bends 3x10
Straightleg situps w/ wt. behind head 3x15
4board pulled 500x8. I'm sure he'll correct me if I got it wrong...
Also got to see the ghost of Johnny Cash. I must be drinking too much caffine because he is much larger and broader than what I remember him to be. The afterlife must be good to him as he appears to be very strong too. Oddly, he bears a resemblence to Shawn.
Johnny Cash benches in a single ply shirt,
Ed T.
Sunday, December 20, 2009
DE Upper w/ all the accouterments
Sunday 12/20
Almost the whole gang was here!
Warmup
Benchpress w/ 2 sets of 5/8 chain on the bar using 3 diff. grips: work up to 175x3 for 6 sets then we all got to talking smack and next thing ya know we were doing singles 225x1, 255x1, 275x1 (used a medium grip all 3 singles)
5-board presses w/ MICRO-mini bands on the bar using a grip w/ index fingers approx. 1-inch from the edge of the knurling (I call it the "George Halbert grip" since I got the exercise idea from him) 225x5, 275x5, 290x3
Blast strap pushups w/ feet elevated: 2x25, 15 w/ 45-pound plate
Chest supported rows (CSRs): 4x15/ 90, 135, 145, 150
Hammer curls: 3x15/ 45
Tricep creepers: 3x15 ea. band ea. arm (mini bands)
OH (Overhead) crunches on Cybex: 4x15/ 10, 11, 12, 13
So today we got to use all the toys; chains, bands, boards, Blast Straps... Good times. Oh yeah, 4Board aka Ray Sunshine "won" the benchpress "contest" that J$ started (with his mouth), with a 295 x5. For his troubles he got to "skip" ab work and went home early.
The Blast straps are heavy duty straps with handles that can be hung from, example, a chin up bar and suspended pushups can be done (as can a variety of other exercises). They really test ya. I also got to try out my (new) micro mini bands, which like J$ said look like shoeslaces, and are lesser tension than the mini-bands.
Stay strong,
Ed T.
Almost the whole gang was here!
Warmup
Benchpress w/ 2 sets of 5/8 chain on the bar using 3 diff. grips: work up to 175x3 for 6 sets then we all got to talking smack and next thing ya know we were doing singles 225x1, 255x1, 275x1 (used a medium grip all 3 singles)
5-board presses w/ MICRO-mini bands on the bar using a grip w/ index fingers approx. 1-inch from the edge of the knurling (I call it the "George Halbert grip" since I got the exercise idea from him) 225x5, 275x5, 290x3
Blast strap pushups w/ feet elevated: 2x25, 15 w/ 45-pound plate
Chest supported rows (CSRs): 4x15/ 90, 135, 145, 150
Hammer curls: 3x15/ 45
Tricep creepers: 3x15 ea. band ea. arm (mini bands)
OH (Overhead) crunches on Cybex: 4x15/ 10, 11, 12, 13
So today we got to use all the toys; chains, bands, boards, Blast Straps... Good times. Oh yeah, 4Board aka Ray Sunshine "won" the benchpress "contest" that J$ started (with his mouth), with a 295 x5. For his troubles he got to "skip" ab work and went home early.
The Blast straps are heavy duty straps with handles that can be hung from, example, a chin up bar and suspended pushups can be done (as can a variety of other exercises). They really test ya. I also got to try out my (new) micro mini bands, which like J$ said look like shoeslaces, and are lesser tension than the mini-bands.
Stay strong,
Ed T.
Saturday, December 19, 2009
DE Lower Deload
Friday 12/18
W/4Board
Warmup (incl. shoulder complex)
Box squat-straight bar plus 3 sets of chains: work up to 255x2 x8 sets w/ briefs and belt
45* reverse hyper w/ foot bar: 2x30/ 200
Reverse grip pulldowns: 3x30 seconds/ 125, 145 (2)
Shoulder complex
Still using the straight bar though it is still a little hard on the shoulders. Including the shoulder complex in the warmup definetely helps and makes the shoulders feel A LOT better afterwords. Added chains this week and will carry them through this 3 week wave. What I have noticed in going from a safety squat bar (which I have religously used for a long time only occasionally using a regular bar) is that my squats feel a lot easier and even lighter. Probably because the nature of the ssb bar pushes one forward and with the regular bar I feel like I am sitting more upright.
(For some reason I didn't put this up when I wrote it so I probably was going to say something poignant and forgot it.)
Strong(er)
Ed T.
W/4Board
Warmup (incl. shoulder complex)
Box squat-straight bar plus 3 sets of chains: work up to 255x2 x8 sets w/ briefs and belt
45* reverse hyper w/ foot bar: 2x30/ 200
Reverse grip pulldowns: 3x30 seconds/ 125, 145 (2)
Shoulder complex
Still using the straight bar though it is still a little hard on the shoulders. Including the shoulder complex in the warmup definetely helps and makes the shoulders feel A LOT better afterwords. Added chains this week and will carry them through this 3 week wave. What I have noticed in going from a safety squat bar (which I have religously used for a long time only occasionally using a regular bar) is that my squats feel a lot easier and even lighter. Probably because the nature of the ssb bar pushes one forward and with the regular bar I feel like I am sitting more upright.
(For some reason I didn't put this up when I wrote it so I probably was going to say something poignant and forgot it.)
Strong(er)
Ed T.
Friday, December 18, 2009
531 Upper Deload
For Wednesday 12/16
w/4board
Warmup
Floor press-medium grip: work up to 120x5, 150x5, 180x5
Dips: 3x20
DB rows: 2x20/ 125, 145
Landmine: 4x15 ea side
Stay strong,
Ed T.
w/4board
Warmup
Floor press-medium grip: work up to 120x5, 150x5, 180x5
Dips: 3x20
DB rows: 2x20/ 125, 145
Landmine: 4x15 ea side
Stay strong,
Ed T.
Milestones and PRs
I tested a client Tuesday who has been working on her own with programs I write for her. She got two PRs. She benchpressed 100 pounds and just missed 105. That was a 5 pound pr for her. She deadlifted 188 pounds (an 11 pound pr). She weighs approximately 120 pounds. She was VERY excited about this (and should be).
RE was named COOP Athlete of the week by her university after her huge performance in her team's win over Northeastern last week.
Congrats and Merry Christmas to all!
Ed T.
RE was named COOP Athlete of the week by her university after her huge performance in her team's win over Northeastern last week.
Congrats and Merry Christmas to all!
Ed T.
Wednesday, December 16, 2009
531 Lower Deload
12/14 Monday
W/ Kfng
Warmup
Deadlift: work up to 185x5, 230x5, 275x5 No belt
Sled pulls: 6 trips 60 yds w/ 2-4 plates
45* Reverse hyper w/ foot bar: 2x25/ 245, 270
Overhead crunches (on Cybex): 4x8-15/ 10, 11, 12, 13
This is a deload week so obviously the volume and weight is done. Since it was a nice day out (for December) we loaded up the sled and played outside. Easy day.
Less is mo' (a whole lotta mo'),
Ed T.
W/ Kfng
Warmup
Deadlift: work up to 185x5, 230x5, 275x5 No belt
Sled pulls: 6 trips 60 yds w/ 2-4 plates
45* Reverse hyper w/ foot bar: 2x25/ 245, 270
Overhead crunches (on Cybex): 4x8-15/ 10, 11, 12, 13
This is a deload week so obviously the volume and weight is done. Since it was a nice day out (for December) we loaded up the sled and played outside. Easy day.
Less is mo' (a whole lotta mo'),
Ed T.
Sunday, December 13, 2009
DE Upper and milestones
Sunday 12/13
W/ J$ and Kfng
Warmups
Benchpress: work up to 9x3 with 135 pounds w/ monster mini bands. Using 3 grips
5-board press wide grip: 275x3, 315x3, 350x3
Low incline DB press: 2x14, 17/ 90 pounds
Low cable rows w/ v-bar: 5x10/ 200, 225, 250, 275, 300
Hammer curls: 3x12/ 40, 45, 50
Triceps creepers: 3x15 ea. arm ea. band
Hanging leg raises: 4x8-10
Overhead side bends w/ green band: 3x15 ea. side
J$ and Kfng did well today. $ finished the 5-boards with a strong 335x3 and Kfng got 280x3. It was a great training day.
Department of Corrections: 4Board pointed out to me that when he pulled 500+ for reps the other day he got FIVE, not the three I wrote previously.
And Brookszinski achieved a milestone Friday when he box squatted 1001 pounds with the safety squat bar (testing its 1500 pound capacity)! Congrats!
RE, my Ivy League client, had a banner day Wednesday against Northeastern (coincidentally my grandfather's alma mater) when she scored 31 points (a career high), added 8 assists and a steal, in a double overtime victory! It looks like her team is starting to gel.
Beware the Crimson (Tide),
Ed T.
W/ J$ and Kfng
Warmups
Benchpress: work up to 9x3 with 135 pounds w/ monster mini bands. Using 3 grips
5-board press wide grip: 275x3, 315x3, 350x3
Low incline DB press: 2x14, 17/ 90 pounds
Low cable rows w/ v-bar: 5x10/ 200, 225, 250, 275, 300
Hammer curls: 3x12/ 40, 45, 50
Triceps creepers: 3x15 ea. arm ea. band
Hanging leg raises: 4x8-10
Overhead side bends w/ green band: 3x15 ea. side
J$ and Kfng did well today. $ finished the 5-boards with a strong 335x3 and Kfng got 280x3. It was a great training day.
Department of Corrections: 4Board pointed out to me that when he pulled 500+ for reps the other day he got FIVE, not the three I wrote previously.
And Brookszinski achieved a milestone Friday when he box squatted 1001 pounds with the safety squat bar (testing its 1500 pound capacity)! Congrats!
RE, my Ivy League client, had a banner day Wednesday against Northeastern (coincidentally my grandfather's alma mater) when she scored 31 points (a career high), added 8 assists and a steal, in a double overtime victory! It looks like her team is starting to gel.
Beware the Crimson (Tide),
Ed T.
Saturday, December 12, 2009
DE Lower
Friday 12/11
I trained late today due to scheduling issues with clients. It sucked but oh well...
Warmed up
Box squat "new" box height (still w/ 2 mats) worked up to 8x2 w/ 250
Box step ups 2x12/ 90
Pull through squats 3x20/ 160
Lat pulldowns underhand grip w/ prison bar 3x 30 seconds w/ 120, 140, 160
DB shoulder complex
The bad news was my shoulders were killing me after squatting because I used the straight bar. The good news was the weight felt like nothing. The difference between it and the safety squat bar was very evident to me yesterday. The bad news was I could barely lift my arms up as my shoulders were so sore. The good news was the shoulder complex helped immensely. And the best news was I didn't wear briefs today and my hip/ groin felt great!
Stay strong,
Ed T.
I trained late today due to scheduling issues with clients. It sucked but oh well...
Warmed up
Box squat "new" box height (still w/ 2 mats) worked up to 8x2 w/ 250
Box step ups 2x12/ 90
Pull through squats 3x20/ 160
Lat pulldowns underhand grip w/ prison bar 3x 30 seconds w/ 120, 140, 160
DB shoulder complex
The bad news was my shoulders were killing me after squatting because I used the straight bar. The good news was the weight felt like nothing. The difference between it and the safety squat bar was very evident to me yesterday. The bad news was I could barely lift my arms up as my shoulders were so sore. The good news was the shoulder complex helped immensely. And the best news was I didn't wear briefs today and my hip/ groin felt great!
Stay strong,
Ed T.
Wednesday, December 9, 2009
531 Upper, Shirt work and testing the limits of absurdity
"The Surgeon General advises not to try the following. Or at least do not do it very often. The author is not responsible for anyone who tries to duplicate the following training and sustains severe trauma, cuts, bruises, barfing, bouts of lucidity, dismemberment and/ or death. Be forearmed because that is forwarned."
Wednesday December 9 Part I
"The Experiment"
W/ Malcolm "Dr. Jekyl" and Shawn "Mr. Hyde"
Warmups
Benchpress-medium grip: work up to 225x3, 275x1, then added 4-board, used wide grip (pinkies @ rings) and did 315x1, 340x1
Put shirt on (Titan Katana)
3-board benchpress-competition grip (middle finger @ring): 375x1, 405x1
2-board: 440x1
1-board: 455x 1/2 (I know its lame to claim a half rep but I lowered the bar to the board and had it 3/4 of the way up when it drifted back towards my head and Shawn took it.)
To chest: 465 miss approx. 2" off chest, foot was slipping on descent and generally felt looser than previously
480 miss approx. 1" off chest and Shawn took it.
The shirt is stronger than I am. I felt more comfortable in it than previously. I wanted to see if it fit better with my weight loss and I think it did. (The shirt belonged to J$ when he was a light 220, as in about 205. When I first tried the shirt I weighed approx. 250. Now I am approx. 225-230). We feel it would take about 500 pounds to touch in the shirt and at this point I am not strong enough to do that. I was happy with the 440 board press because I think it is closer to what I am capable of today. (Point of reference; last June in the same shirt at approx. 250 pounds I got 455x1 off a 2-board and 470x1 off of a 1-board. Today's training shows me I am not that far off where I was then. At a much lighter bodyweight.)
In our training we have been doing a lot of close/ medium grip board work as a supplemental exercise. I feel I am getting stronger with the boards which in turn should push up my rack lockouts which should help my bench.
I took my last shirted attempt at 2:30 pm. Shortly thereafter, Matt 4board rolled in and I prepared for Part Duex. I had been sipping recovery drinks and Gatorade during the shirt work. I sipped on a protein drink while we warmed up on the floorpress. I felt a little tired but mentally sharp and otherwise ok. This would change...
"The Experiment Part II"
W/ Matt "Frankenstein" 4board ("Hey can I hide between your lats?")
Floorpress-medium grip:(warmed up Brooks-style w/ singles) 135x1, 185x1, 220x5, 250x3, 280x3 (1)
Plate raises (Big Jim Williams tribute): 2x15/ 35, 45
DB rows: 1x15 w/ 145 (Felt a little woozy and out of breath after this one. Felt I was getting too much in touch with my female side and did the first of 3 sets of 25 rep tricep pushdowns...Light weight though...) Did another set 1x15 w/ 145 (This is when I realized I may have overdone it a bit. Woozieness because nausea which begat breathlessness which begat a heart rate like I had run a 400m sprint. I staggered over to Matt and told him I was modifiying today's training. Staggered back over to the DB rack and watched him do 5 sets of DB rows. I was still waiting for my heart rate to slow down!)
Rear delts on pec deck: 2x15/ 100 (Finally! Ten minutes after my last set of rows my heart rate began to come back down! Sheesh. I think my CNS may have been a little overtaxxed but still, I question my manhood.)
I have participated in such stupidity before. I have done shirt work and ME upper body work on the same day. Albeit several hours apart and with a much reduced volume of assistance work (similiar to what I had to do today). I don't recommend it. Either way. Previously it was because I had to. Today it was an experiment; does the Katana work any better at a lighter weight.
I don't like missing lifts. I would rather leave weight on the bar (in the tank, what have you) than go to failure. Not so much in a meet but at least there one has a reason. Success begats success. (Conversely, like Michael Jordan said (pararphrased), "I succeed because I have failed so many times.") I walked out of the gym today, having learned some things and accomplished a few others. And I walked out a little stronger. And that is the way it should be.
The cute girl in Mickey D's drive-thru must have sensed my success as she, free of charge, with a great smile, upgraded my chocolate shake to a large one. To go with my 2 Bloato burgers and large fries.
It's beginning to look a lot like Christmas,
Ed T.
Wednesday December 9 Part I
"The Experiment"
W/ Malcolm "Dr. Jekyl" and Shawn "Mr. Hyde"
Warmups
Benchpress-medium grip: work up to 225x3, 275x1, then added 4-board, used wide grip (pinkies @ rings) and did 315x1, 340x1
Put shirt on (Titan Katana)
3-board benchpress-competition grip (middle finger @ring): 375x1, 405x1
2-board: 440x1
1-board: 455x 1/2 (I know its lame to claim a half rep but I lowered the bar to the board and had it 3/4 of the way up when it drifted back towards my head and Shawn took it.)
To chest: 465 miss approx. 2" off chest, foot was slipping on descent and generally felt looser than previously
480 miss approx. 1" off chest and Shawn took it.
The shirt is stronger than I am. I felt more comfortable in it than previously. I wanted to see if it fit better with my weight loss and I think it did. (The shirt belonged to J$ when he was a light 220, as in about 205. When I first tried the shirt I weighed approx. 250. Now I am approx. 225-230). We feel it would take about 500 pounds to touch in the shirt and at this point I am not strong enough to do that. I was happy with the 440 board press because I think it is closer to what I am capable of today. (Point of reference; last June in the same shirt at approx. 250 pounds I got 455x1 off a 2-board and 470x1 off of a 1-board. Today's training shows me I am not that far off where I was then. At a much lighter bodyweight.)
In our training we have been doing a lot of close/ medium grip board work as a supplemental exercise. I feel I am getting stronger with the boards which in turn should push up my rack lockouts which should help my bench.
I took my last shirted attempt at 2:30 pm. Shortly thereafter, Matt 4board rolled in and I prepared for Part Duex. I had been sipping recovery drinks and Gatorade during the shirt work. I sipped on a protein drink while we warmed up on the floorpress. I felt a little tired but mentally sharp and otherwise ok. This would change...
"The Experiment Part II"
W/ Matt "Frankenstein" 4board ("Hey can I hide between your lats?")
Floorpress-medium grip:(warmed up Brooks-style w/ singles) 135x1, 185x1, 220x5, 250x3, 280x3 (1)
Plate raises (Big Jim Williams tribute): 2x15/ 35, 45
DB rows: 1x15 w/ 145 (Felt a little woozy and out of breath after this one. Felt I was getting too much in touch with my female side and did the first of 3 sets of 25 rep tricep pushdowns...Light weight though...) Did another set 1x15 w/ 145 (This is when I realized I may have overdone it a bit. Woozieness because nausea which begat breathlessness which begat a heart rate like I had run a 400m sprint. I staggered over to Matt and told him I was modifiying today's training. Staggered back over to the DB rack and watched him do 5 sets of DB rows. I was still waiting for my heart rate to slow down!)
Rear delts on pec deck: 2x15/ 100 (Finally! Ten minutes after my last set of rows my heart rate began to come back down! Sheesh. I think my CNS may have been a little overtaxxed but still, I question my manhood.)
I have participated in such stupidity before. I have done shirt work and ME upper body work on the same day. Albeit several hours apart and with a much reduced volume of assistance work (similiar to what I had to do today). I don't recommend it. Either way. Previously it was because I had to. Today it was an experiment; does the Katana work any better at a lighter weight.
I don't like missing lifts. I would rather leave weight on the bar (in the tank, what have you) than go to failure. Not so much in a meet but at least there one has a reason. Success begats success. (Conversely, like Michael Jordan said (pararphrased), "I succeed because I have failed so many times.") I walked out of the gym today, having learned some things and accomplished a few others. And I walked out a little stronger. And that is the way it should be.
The cute girl in Mickey D's drive-thru must have sensed my success as she, free of charge, with a great smile, upgraded my chocolate shake to a large one. To go with my 2 Bloato burgers and large fries.
It's beginning to look a lot like Christmas,
Ed T.
Tuesday, December 8, 2009
531 Lower
Monday 12/07
W/ Kfng
Warmups
Deadlifts: work up to 345x5, 390x3, 435x3 (1)
Box step ups: 3x8/ 85, 95, 105
Pull through squats: 3x15/ 140, 160, 180
Prison bar pulldowns: 4x15/ 155, 165, 175, 180
45* reverse hyper w/ short strap: 3x15/ 290, 470 (2)
Landmine: 3x8/ 25, 35, 60
Ball crunches w/ weight: 3x8/ 25 (front) then 10 and 25 (behind head)
The last set of deads felt heavy. I got out of position on the platform and let the bar get out in front of me which made the pulls awkward (and slower). My groin, of all things, started to act up on the second rep. Not a stabbing pain but just "letting me know its there" thing, so I said f%^k it and stopped at 3. Left some in the tank but wtf I can walk today and I feel good about that.
Matt 4board banged out 3 reps with 500+ and Kfng got 8 with 310.
Stay strong,
Ed T.
W/ Kfng
Warmups
Deadlifts: work up to 345x5, 390x3, 435x3 (1)
Box step ups: 3x8/ 85, 95, 105
Pull through squats: 3x15/ 140, 160, 180
Prison bar pulldowns: 4x15/ 155, 165, 175, 180
45* reverse hyper w/ short strap: 3x15/ 290, 470 (2)
Landmine: 3x8/ 25, 35, 60
Ball crunches w/ weight: 3x8/ 25 (front) then 10 and 25 (behind head)
The last set of deads felt heavy. I got out of position on the platform and let the bar get out in front of me which made the pulls awkward (and slower). My groin, of all things, started to act up on the second rep. Not a stabbing pain but just "letting me know its there" thing, so I said f%^k it and stopped at 3. Left some in the tank but wtf I can walk today and I feel good about that.
Matt 4board banged out 3 reps with 500+ and Kfng got 8 with 310.
Stay strong,
Ed T.
Monday, December 7, 2009
DE Upper
Sunday 12/05
W/RayS., J$ and Kfng
Warmups
Benchpress-3 grips-w/monster mini bands: 9sets of 3 reps w/ 135#
5-board press-medium grip: 245x5, 275x5, 315x3, 335x3
Low incline DB press: 2x14, 17 w/ 85#
Low cable rows w/ v-bar: 5x15/ 200#
Hammer curls: 2x15/ 45
Triceps creepers: 15 reps ea. band (3) ea. arm
Hanging leg raises: 3x8
Stay strong,
Ed T.
W/RayS., J$ and Kfng
Warmups
Benchpress-3 grips-w/monster mini bands: 9sets of 3 reps w/ 135#
5-board press-medium grip: 245x5, 275x5, 315x3, 335x3
Low incline DB press: 2x14, 17 w/ 85#
Low cable rows w/ v-bar: 5x15/ 200#
Hammer curls: 2x15/ 45
Triceps creepers: 15 reps ea. band (3) ea. arm
Hanging leg raises: 3x8
Stay strong,
Ed T.
Friday, December 4, 2009
Fashion Show
"Pants up-shirt down Part 2"
Shawn, our favorite SHW runway model made an appearance today. He said he had to work out some frustration after a bad Mapquest experience caused him to miss an appointment (I think it was some kind of modelling shoot). He said something about mapquesting directions to the guy-who-invented-mapquest's-house to give him a piece of his mind but Matt and I pretended we didn't hear him (not wanting to be witnesses and all).
Wearing an Izod shirt with the alligator cut off and green fatigue shorts, which he called his deadlift suit, he looked like Santa's helper and put on a nice display of pulling power. His deadlifts looked like this:
225x1, 405x1, 500x1, 600x1, 635x1
Then he went to the power rack and pulled from pins just below his knees. His first set was 700x1, then 735x1. He lowered the pins one position and pulled 700x1. He lowered the pins another position and pulled another single. Finally when the pins couldn't go any lower he put two mats that elevated him one inch higher on the floor and pulled a final time. I think he ended up pulling 675 or something like it with the plates approximately 2" off the floor. He made all rack pulls overhand with straps and wore no belt all day. Shawn said he is getting some "pop" out of the bottom with his new deadlift get-up. But he was unable to assign a carryover number to it. He did some GPP work and left.
The interesting thing about Shawn's training is not so much the infrequency of it as the volume and intensity of the workouts. If you take the last 3 sets of his deadlift (500, 600 and 635) they represent 3 lifts at 90+ percent (assuming a 1RM of 635), totalling 1735 pounds. For comparison, on one of my ME lower days from earlier this year, I worked up to 3 singles over 90% totalling 1365 pounds. Compare the volume; 1735 to 1365. This is representitive of the amount of work we are capable of doing. The difference of 370 pounds is his larger work capacity. (That is why extra workouts are valuable because, depending on if you are doing them for recovery or to build weaknesses, you are increasing the volume of work.)
At his advanced level (with higher work capacity), he is able to become stronger with what looks like minimal training. His recovery time is increased because of the volume of work he does. (For example, his seven work sets of deadlifts and rack pulls total 4545 pounds.) He puts an immense strain on his central nervous system. Because of his work schedule, he often trains benchpress and squat/ deadlift on consecutive days. And the volume of work he does on upper body days is similiar. Whereas one may rest 24-48 hours between CNS-intensive trainings, he often gets by on less rest making for less than optimal recovery. Extra workouts could help speed recovery, time permitting, in his case.
Once one looks at his training in light of these facts, one can see how he has gotten to the level he is at. In fact, when one considers that he competed in strongman events for several years after totalling Elite in powerlifting, and has come back stronger in some of his lifts, especially the benchpress, one can see an example of how conjugate training can work.
Anecdotely speaking, I watched Shawn do seated overhead DB presses with 150-pound DBs (in each hand) for reps. This was when he was training specifically for strongman events. Then in the subsequent year, I watched him smash his old benchpress pr and set a huge new one (after not benching for a few years!) At one point, when training for one of the summer meets, we discussed him doing a raw meet (to set a raw PR). He was close to pressing 500 pounds raw then.
Training for strength is a fascinating and all-consuming pursuit. At the highest levels it constantly evolves. And there is much to learn, good and bad, by opening one's eyes to what is around you. Don't ever stop learning! And...have fun!!!
Get strong(er),
Ed T.
Shawn, our favorite SHW runway model made an appearance today. He said he had to work out some frustration after a bad Mapquest experience caused him to miss an appointment (I think it was some kind of modelling shoot). He said something about mapquesting directions to the guy-who-invented-mapquest's-house to give him a piece of his mind but Matt and I pretended we didn't hear him (not wanting to be witnesses and all).
Wearing an Izod shirt with the alligator cut off and green fatigue shorts, which he called his deadlift suit, he looked like Santa's helper and put on a nice display of pulling power. His deadlifts looked like this:
225x1, 405x1, 500x1, 600x1, 635x1
Then he went to the power rack and pulled from pins just below his knees. His first set was 700x1, then 735x1. He lowered the pins one position and pulled 700x1. He lowered the pins another position and pulled another single. Finally when the pins couldn't go any lower he put two mats that elevated him one inch higher on the floor and pulled a final time. I think he ended up pulling 675 or something like it with the plates approximately 2" off the floor. He made all rack pulls overhand with straps and wore no belt all day. Shawn said he is getting some "pop" out of the bottom with his new deadlift get-up. But he was unable to assign a carryover number to it. He did some GPP work and left.
The interesting thing about Shawn's training is not so much the infrequency of it as the volume and intensity of the workouts. If you take the last 3 sets of his deadlift (500, 600 and 635) they represent 3 lifts at 90+ percent (assuming a 1RM of 635), totalling 1735 pounds. For comparison, on one of my ME lower days from earlier this year, I worked up to 3 singles over 90% totalling 1365 pounds. Compare the volume; 1735 to 1365. This is representitive of the amount of work we are capable of doing. The difference of 370 pounds is his larger work capacity. (That is why extra workouts are valuable because, depending on if you are doing them for recovery or to build weaknesses, you are increasing the volume of work.)
At his advanced level (with higher work capacity), he is able to become stronger with what looks like minimal training. His recovery time is increased because of the volume of work he does. (For example, his seven work sets of deadlifts and rack pulls total 4545 pounds.) He puts an immense strain on his central nervous system. Because of his work schedule, he often trains benchpress and squat/ deadlift on consecutive days. And the volume of work he does on upper body days is similiar. Whereas one may rest 24-48 hours between CNS-intensive trainings, he often gets by on less rest making for less than optimal recovery. Extra workouts could help speed recovery, time permitting, in his case.
Once one looks at his training in light of these facts, one can see how he has gotten to the level he is at. In fact, when one considers that he competed in strongman events for several years after totalling Elite in powerlifting, and has come back stronger in some of his lifts, especially the benchpress, one can see an example of how conjugate training can work.
Anecdotely speaking, I watched Shawn do seated overhead DB presses with 150-pound DBs (in each hand) for reps. This was when he was training specifically for strongman events. Then in the subsequent year, I watched him smash his old benchpress pr and set a huge new one (after not benching for a few years!) At one point, when training for one of the summer meets, we discussed him doing a raw meet (to set a raw PR). He was close to pressing 500 pounds raw then.
Training for strength is a fascinating and all-consuming pursuit. At the highest levels it constantly evolves. And there is much to learn, good and bad, by opening one's eyes to what is around you. Don't ever stop learning! And...have fun!!!
Get strong(er),
Ed T.
DE Lower
12/04/09
W/ RaySunshine
Brief warmup
Box squat-changed to a parallel box (and 2 mats): worked up to 5 x2 w/ 275 then 325x1, 365x1, 405x1 used ss bar and briefs (my cheapie Inzers not MJ Signature Series Haines nor Fruit of a Loom either)
Box step ups: 2x12+/ 75
Pull through squats: 3x15/ 130, 150, 170
45* reverse hyper w/ foot bar: 4x10/ 400, 490, 580, 670
Prison bar lat pulldowns: 4x15/ 150, 160, 170, 180 wide grip
For the first time in a long time I was able to squat wide without pain in my hip. Very happy about that. Previously I had been using a box that was definetely below parallel.
Kfng came in today and worked up to a nice 305 ss bar box squat (with a little bit left in the tank). Then he dropped down to approximately 80% and did 2 sets of 5 with 235. The rest of his training was the same as Ray and I's.
Whole lotta mo',
Ed T.
W/ RaySunshine
Brief warmup
Box squat-changed to a parallel box (and 2 mats): worked up to 5 x2 w/ 275 then 325x1, 365x1, 405x1 used ss bar and briefs (my cheapie Inzers not MJ Signature Series Haines nor Fruit of a Loom either)
Box step ups: 2x12+/ 75
Pull through squats: 3x15/ 130, 150, 170
45* reverse hyper w/ foot bar: 4x10/ 400, 490, 580, 670
Prison bar lat pulldowns: 4x15/ 150, 160, 170, 180 wide grip
For the first time in a long time I was able to squat wide without pain in my hip. Very happy about that. Previously I had been using a box that was definetely below parallel.
Kfng came in today and worked up to a nice 305 ss bar box squat (with a little bit left in the tank). Then he dropped down to approximately 80% and did 2 sets of 5 with 235. The rest of his training was the same as Ray and I's.
Whole lotta mo',
Ed T.
Wednesday, December 2, 2009
Whole Lotta Mo'
What Mr. T said to Rocky in "Rocky III",
"Gotta whole lotta mo' "
(Stolen and used by me on RaySunshine during weighted dips.)
For Wednesday 12/02
W/ RaySunshine
Floor press-med. grip: work up to 205x3, 235x3, 265x8 (3)
Dips: first set 45 & 1 chain x8, second set 45 & 2 chains x8, third and fourth sets 2 45s x8, fifth set 2 45s and 1 chain x8
DB rows: 110x10, 140x10 x 3 sets
Rear delts on pec deck: 3x15/ 80, 90, 100
Flat Tate presses 4x15/ 40, 50, 55x12, 40x20 Supersetted w/ EZ bar curls 3x10/ 70, 90, 105
Ab wheel rollouts 4x15
What an interesting day. Got to watch Brookszinski try out his new gear; a multiply denim lower and poly upper supersuit. It looked suspiciously like a cut up Inzer Blast shirt and a pair of blue jeans to most but looks are deceiving. The Big Guy is always on the cutting edge of technology. He worked up to a nice single with 475. Then we discussed the merits of the suspender option that is available with his new get-up. His words of wisdom for the day were "pants up shirt down!" (words we can all live by). I got to the gym late and missed The Captain's 310 pr but congrats to him just the same; next thing you know he'll have more manhole covers rattling around on the ends of the bar!
Kfng came in after school and did the same thing as listed above (with just a few minor changes). He got a strong 275 pound floor press. Using a perceived max (PM) (based on what he and I felt he had left in him after that) of 285 (!), he dropped down and did 2 sets of 3 with 235, setting an 8 rep record on the last set. A very nice effort.
So he gotta whole lotta mo'!
And Brookszinski got a whole lotta mo'!
And The Captain gotta whole lotta mo'!
.....I'm really running this into the ground, aren't I?!?
Mr. T also said "knowledge is power",
Ed T.
"Gotta whole lotta mo' "
(Stolen and used by me on RaySunshine during weighted dips.)
For Wednesday 12/02
W/ RaySunshine
Floor press-med. grip: work up to 205x3, 235x3, 265x8 (3)
Dips: first set 45 & 1 chain x8, second set 45 & 2 chains x8, third and fourth sets 2 45s x8, fifth set 2 45s and 1 chain x8
DB rows: 110x10, 140x10 x 3 sets
Rear delts on pec deck: 3x15/ 80, 90, 100
Flat Tate presses 4x15/ 40, 50, 55x12, 40x20 Supersetted w/ EZ bar curls 3x10/ 70, 90, 105
Ab wheel rollouts 4x15
What an interesting day. Got to watch Brookszinski try out his new gear; a multiply denim lower and poly upper supersuit. It looked suspiciously like a cut up Inzer Blast shirt and a pair of blue jeans to most but looks are deceiving. The Big Guy is always on the cutting edge of technology. He worked up to a nice single with 475. Then we discussed the merits of the suspender option that is available with his new get-up. His words of wisdom for the day were "pants up shirt down!" (words we can all live by). I got to the gym late and missed The Captain's 310 pr but congrats to him just the same; next thing you know he'll have more manhole covers rattling around on the ends of the bar!
Kfng came in after school and did the same thing as listed above (with just a few minor changes). He got a strong 275 pound floor press. Using a perceived max (PM) (based on what he and I felt he had left in him after that) of 285 (!), he dropped down and did 2 sets of 3 with 235, setting an 8 rep record on the last set. A very nice effort.
So he gotta whole lotta mo'!
And Brookszinski got a whole lotta mo'!
And The Captain gotta whole lotta mo'!
.....I'm really running this into the ground, aren't I?!?
Mr. T also said "knowledge is power",
Ed T.
531 Lower
Monday 11/30
W/ Kfng
Warmups
Deadlift: work up to 322x3, 368x3, 414x5 (3)
Box step ups: 75x10, switched to a 1" higher box then 80x10, 85x10
Pull through squats: 3x15/ 120, 140, 160
45* reverse hyper w/ short strap: 3x15/ 290, 380, 470
Landmine 3x10 w/ 50#
Ball crunches 3x15
For Kfng's deadlift work sets he went up to an easy 339x1 and we "set" his (perceived) max at 360. Then we based the percentages for the work sets off of 90% of 360. So his last two work sets were 275x3 and 275x8 (3).
Stay strong,
Ed T.
W/ Kfng
Warmups
Deadlift: work up to 322x3, 368x3, 414x5 (3)
Box step ups: 75x10, switched to a 1" higher box then 80x10, 85x10
Pull through squats: 3x15/ 120, 140, 160
45* reverse hyper w/ short strap: 3x15/ 290, 380, 470
Landmine 3x10 w/ 50#
Ball crunches 3x15
For Kfng's deadlift work sets he went up to an easy 339x1 and we "set" his (perceived) max at 360. Then we based the percentages for the work sets off of 90% of 360. So his last two work sets were 275x3 and 275x8 (3).
Stay strong,
Ed T.
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