2 May 2013
Day of days. Anniversary of the take down of UBL. I celebrate 2 May every year with high five's and Chocolate cake. (No i will not explain.) Maybe if you ask in person. But if you get the cake reference more power to you, we have shared blood sweat and tears together.
Morning and evening session. just wanted to split things up a little.
0610 hrs
Deadlift
1 x 5 x 135
2 x 5 x 185
1 x 5 x 225
1 x 5 x 275
1 x 5 x 295
1 x 3 x 315
1 x 3 x 335
3 x 5 x 275
Things are starting to level out with the Deadlift weight. After the seminar i will put my Deadlift back on the 5/3/1 template rather than working up sets of 5 or 3. Although my technique was absolute garbage today i felt strong and muscled everything very well, which i guess is how it goes some days.
I wanted to work up to 365. When i Deadlifted 335 i can't say it felt heavy but felt heavier than it should have. With my technique being off i decided to do the 3 x 5 x 275 instead. By the last few reps with 275 I seemed to have smoothed my technique out.
The take away from this? I need to do some sort of movement prep /warm up /prehab before i start lifting. But i am still happy with this sessions results, i pulled some valuable information away and really i know if i can Deadlift 335 in Craptacular fashion then i know there is a lot more in the tank.
1730 hrs
Skipping 5 min 20 sec On /20 sec Off
Band Pull-A-parts 4 x 20
Head Harness 7 x 25 x 25 lbs
TKE's 1 x 50 (L & R)
Front Squat
1 x 10 x bar
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155
1 x 5 x 165
1 x 5 x 185
GHR 3 x 5 (hamstrings were fried from DL-ing in the morning, duh!)
Black Band Face Pulls 3 x 30
Black Band Tricep Pressdown /Pulldowns 3 x 50
Work has been insane and other stuff has been creating pressure so that was the reason the split training. Something to wake me up and then something to burn off the stress.Leg was feeling great. I had some extra energy and regardless i had a real desire to do some sprint work.
100 m Sprint x 8 (rest was a slow walk back)
This felt incredible. I am actually running close to my full speed. I am holding back just a little bit. But other than the screw in my leg not being entirely happy with this it felt fantastic.
0610 hrs
Side Bends 3 x 10
Rev Hyper 3 x 10
Rainbows 3 x 10
OH Press
1 x 10 x bar
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 5 x 125
1 x 8 x 140 (Very Fast and explosive)
3 x 10 x 95
This was done really fast and felt very strong. Funny /Ironic story, as i got to the last set some young guys came into squat next to me. The heaviest any of them was able to Squat was 155 lbs and no where near proper depth. Hopefully one day they will step their game up and realize they have a lot more potential. When this old guy in the cage next to them is OH Pressing nearly what they are Squatting it is time to eat a PB&J sandwich and ask yourself if you are doing everything you can be doing in the gym to get be more awesom(er).
Head Harness 8 x 25 x 25 lbs
Horizontal Shrug 2 x 15 x 45
Side Lateral Raise (blood flow!)
1 x 30 x 10 lbs
1 x 30 x 15 lbs
1 x 30 x 20 lbs
Red band Tricep Push /Pull Downs 3 x 50
Fast session. In and Out. Getting everything done quickly but without turning it into a fucking X-fit session. This is still all about Strength. My Conditioning and recovery is now at a level that i can do stuff like this and not waste time sitting around with and O2 tank hoping not to go into cardiac arrest. I save that for my actual conditioning sessions.
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| The fact he could shot as well as he could with this rifle is awesome. |
1720 hrs
Went to the Range and Shot for 2 hrs. 7.62 x 54R therapy after a long week and even longer Friday at work. 4 inch grouping at 100 yards. I am getting the Mosin Nagant Sniper slowly dialed in and figured out. That i and i am rebuilding my deplorable marksmanship skills.
4 May 2013
I slept in. Sue me. But the ensuing Domination of the Pull Ups on yet another Silver back Saturday was the pay off. No fights today either. Nimrod was not around today. i did stop and chat twice with two different people. Me talking especially on Saturdays is rare. The First gentleman was a supervisor from work, not mine, he is staring at his third ACL surgery on the same knee. The best advice i could give him:
"Don't worry about what you can't do. Just Focus on what you can do today."
The second gentleman also has some issues. He is fights every day. He has a genetic degradation that he was diagnosed with a few yrs ago. When i first met him he was 6 ft 4 inches and 275 lbs of massive shredded muscle. Today he is around 230 lbs a shell of what he was but everyday he knows the value of what he still has. But despite being a chatty charlie today i still got everything done in 1 hr and 20 min.
Pull Ups
2 x 17
8 x 8
Push Ups 6 x 20
Bosu Situps 6 x 25
Black band Face Pull
1 x 35
4 x 20
Lunges (L & R) 5 x 5
Black Band Tricep Push /Pull Down 75, 50, 50
Head Harness
1 x 15 x 45 lbs
1 x 14 x 45 lbs
1 x 10 x 45 lbs
4 x 15 x 35 lbs
3 x 15 x 25 lbs
1 x 30 x 25 lbs
Seated Calf Raise 1 x 15 x 80 lbs
I wanted to switch things up with the Head Harness work today. The 45 lbs was very doable and easy for me but i also felt like i had to keep things tight or it would separate my vertebrate. Just mixing things up. The Lunges for me today was a big deal, considering it was only a few months ago they were a daily battle. I will keep working them in. They felt A LOT better than they did, now it is about building balanced stability.
The Pull ups i was very happy with. All the sets of 8 i was blasting through hard and a good tempo. Once i finished the last set of Pull Ups i exited stage left from the gym. The important stuff was done. off to enjoy the day. I may try to go for swim later.
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| Keep Moving Forward, Keep Getting Strong(er) |
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