18 Jan 2013-it is harder when your stupid...

So here is today's session. Trying to get caught up in my logs. This was playing while i flailing /running in the pool yesterday.

Thought it was ironic. Anyhow today got split into 2 sessions. I am always run short on time Friday morning because i have to be at work earlier. But back in the gym this afternoon so i got everything completed today.

Dynamic Bench
3 x 5 x bar (Close grip)
1 x 3 x 95 (CG)
1 x 3 x 115 (CG)
1 x 3 x 135 (CG)
2 x 3 x 145 (bar was moving too slow) (Wide Grip)
8 x 3 x 135 (WG)

Shoulders felt tight from yesterday which i think is the reason for the slow bar speed. I had excellent speed yesterday with the Seated OH Press Singles. Ah well it happens. Thought the Db press was going to be equally craptacular but not so. Came out pretty solidly.

Neutral DB Press
1 x 15 x 50 (slight incline)
1 x 8 x 65 (flat bench, moved extremely fast)
1 x 6 x 75
2 x 8 x 75
These felt extremely good. Db's moved very fast and strong. Shoulders handled the load well. I will work these up to 3 x 10 x 75 before moving up in weight. Ran out of time.

At some point during the 1st and 2 nd session this was completed:
Rev Hyper /45 back Ext /Side bends /Leg Raises /Push Ups /Physio ball Leg Curl 3 x 10

Head harness work will lead to a Neck like this!

Session 2
PULL UPS
10 x 9 x bodyweight
Head Harness
8 x 20 x 25 lbs (just felt like doing lots of this today)
TKE's 6 x 20 x Orange band
Black band Tricep Push downs 50, 35, 40, 40
Step Up /Down (heel touch) 3 x 10 /10
Hip heist 1 x 30 (I still sing ZZ Top - "Legs" in my head while doing these)
Lunges (L & R) 1 x 5

The pull ups were all fast and strong, completed in about 60 min. The Lunges with my recovering knee as the support leg is still a fucked up exercise for me. I am going to sleep on this and come up with a new strategy. Obviously i need to be working them optimally. The TKE's are coming not quite getting the rock solid contraction i want but i can feel it getting better everyday. The Step Up /Down i am going to back off on slightly for a few days. Feeling alot of discomfort on the outside of the patella. i am simply going to lower the box for a few days by 2 inches and then bring it back up to see if the back off days help.

Stopped at one point to help one of the University Kids with his box Squats. He asked for help and i know he is a pretty serious kid with his trg so i was happy to pass on what i know about box squats.  My short answer is Abs (weighted /non weighted daily), low back of some sort daily or multiple times a week.

Definitely not a Box Squat Guru like Dave Tate, But i have seen a few of his vids and i did stay in a Holiday  Inn Once

Also had a chat with someone at work about running. yes me, talking about running. After 3 min i figured out the problem.
-Lifting, cut it back to twice a week if you are more focused on your running. you only have so much energy.

-His idea of getting his running up was not running faster but running longer on the treadmill. He blew his hip out in the summer with his current train of thought in regards to his "working out" (his words not mine)

Conversation at one point:
ME: "How often do you deload your running volume?"
Him: "What's a De-Load"

BINGO so i broke down a simple De-load for him with his running (every 4th week cut your time and intensity by 50% for the week). Hopefully he will stay a little healthier now. Also i told to focus on his speed work and Tempo rather than trying to run longer and longer on the treadmill. He is simply putting the work into being more fit not trying to build his volume for any reason.

Bottom line i told him to be Optimal with his running rather than the more is more approach.

So the Recovering guy is passing out advice. At least if a few people in the gym have a better idea what they are doing it may offset the scales of the other who just seem random, odd and dangerous to themselves.

Keep Moving Forward, Keep Getting Strong(er)