Wazzup

That's what my dad always asks me when I haven't called in awhile. Well, in a word, a lot. The summer training session is in full swing and is keeping me busy. I have billed more hours in the last month from training alone than ever. I have a handful of middle school football players in addition to some regulars from last summer. BB is headed to Europe via Boston to play pro basketball. SL, thrower extraordinaire, is back and I expect a few more as the summer goes on. It is a very exciting time for me because I truly enjoy training people; more specifically helping them reach their goals and getting them prepared for their sport. The middle schoolers are challenging at times because their skill level is all over the map. But we are making progress.

The only drawback is that time has become an even more precious commodity. And scheduling my own training has at times been a struggle. I am trying to be my own best example and to that end have restructured training. As others have said, with all the external stress we have in our lives, training is merely another source. So, when things get busy, the smart person (not always me), would modify the other real stress that they can have impact on, namely, training.

To that end, I have gone to a three day a week rotating schedule. On "off" days I do some form of cardio, ranging from walking, sled dragging or something similiar or I do foam rolling and mobility work. I am using a "standard" Westside template; DE upper/ME lower/ME upper/DE lower spread over 9 days.

Here is the first week:
June 11 - DE upper
Sled drag 6x50 steps forward/backward w/90 lbs.
DE bench press work up to 215x3x5 sets with 3 grips, then 255x1, 280x1, added the Slingshot 315x1 and 345x1 and band pull-a-parts
5-board board press: using competition grip 315x3, 345x3, 365x3 (approx. 3 inch press)
Military press: worked up to 135x3, 155x1, 175x1, 185x1
Low row w/pronated grip: 125x12, 150x10, 175x8, 200x6x2

June 13 - ME Lower
Reverse band deadlifts: I used strong bands and choked them from the top of the rack (about 7 feet) which I know is not the best way to do it but WTF...605x1, 645x1, 675x1, 705x1
GHR 3x8
Lat pull downs 3x12/130, 150, 170
Reverse hyper 3x10/170, 250, 340

June 16 (Sat) - ME upper
3-board bench press: 275x3, 295x3, 315x1, 335x1, 350x1, 360x1, 340x2 all medium grip and pull-a-parts 5x20
Close grip incline press 3x5 155, 175, 200
Rollbacks w/Swiss bar 3x40 seconds w/90
Barbell curls 3x10-15 and Band push downs 2x20
Farmer's walk 6x50 yds. w/125 side
*everything felt easy/strong today*good day*

Week 2
June 18 - DE Lower
Lat pull downs 3x12 (wide grip) and GHR 2x10
Squat work up to 6x2/315 (3), 345 (3) and Vertical jumps (to wall) 6x3. Rest 3-5 minutes in between sets
Walking DB lunges 2x8/side
Front plank on Swiss ball w/feet on bench 2x45s
*This (the squats and jumps) is contrast training. And it was kicking my butt.

June 20 - DE upper
Amp'd upper warm up incl. GHR 2x10
Bench press work up to 195x3x3, 215x3x5 3 grips and pull-a-parts 3x35(2), 30
5-board press: close grip work up to 320x3, 340x3, 360x3, 335x3
Military press: 3x3/125, 140, 160 and Low row w/pronated grip 130x12, 155x10, 180x8, 205x6, 226x6
Barbell curls 3x15 and Band pushdowns 3x35 (2), 30 w/monster mini band

June 22 - ME Lower
Amp'd lower and Lat pull downs 3x12 and GHR 2x10
Low box squat: worked up to 345x1 added belt, 375x1, 390x1, 405x1, 420x1
GHR 4x8 w/mini band
Reverse hyper w/short strap 4x10
Prone jacknife on Swiss ball 4x8
*The 405 box squat was a PR...sort of. I realized that I had the wrong box height (too high) after I got the 405 so I dropped 2-inches and got the "actual" PR. Barf.

Week 3
June 25 - ME upper
Amp'd upper and GHR 2x10
Reverse band bench press: choked average bands at top of short rack and hung chains on the bar (same set-up as DE bench) 2 chains/side. used a medium grip and worked up to 315x3, 350x1, 380x1 (The Showstopper), broke out the trusty Slingshot and did 405x1, 430x1. Worked in 100 pull-a-parts in between sets.
CG Incline Press: 3x3/165, 190, 210 and CSR-pronated grip w/monster mini band doubled over bar 4x8/70, 90, 115, 130
Swiss bar roll backs 3x40s w/90
Power curls (from floor) 3x6/91, 113, 133 and band push downs 3x20

June 27 - DE Lower
Amp'd lower with Lat pull downs 3x15 w/DD handle and GHR 2x10
Squats: worked up to 315x2x3 sets, 335x2, 345x2x2 sets, 365x2x2 sets and Vertical jumps 8x3 reps
*Sinuses make my head feel like it was going to explode. It was everything I could do to get this far before I said "no mas".

So as you can see, I am trying out some new stuff too. And the best joke I have heard this month was about toilet paper; "What does John Wayne have in common with single ply toilet paper? They're both rough, tough and hard to wipe out." (I know it's bad).

Stay strong,
Ed T.