0535 hrs
So Monday started with a few "news" to my life /schedule. First being is that i filled up my old training log. So a "new" scribbler. This means i have been keeping up with my training log regularly. The second "new" is that my work schedule has been pushed back to a 8 am report timing. So i have more time in the morning. But i am not changing my start timing now that i have scaled myself back as of last week. 0530 is here to stay. Today was simply a build up for the Prowler session.
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| Day after Squats is the day where you temper and prepare the body for the next blast of heat in the forge. |
Single leg Press (6 count lower, 2 leg push)
1 x 8 x 90
1 x 8 x 180
1 x 8 x 270 (weight only, does not include the weight of the leg press)
45 Deg Back Ext 2 x 9
45 Deg Side bends 2 x 9
Barbell Rows
1 x 7 x bar
1 x 7 x 135
1 x 7 x 185
1 x 7 x 155
1 x 7 x 155
Leg press is in the continuing cycle of trying to level things out. So i will be going through the Coach X cycle of eccentrics again. Planning on seeing how the weight progresses from now until may. Back was a little jacked and sore from Squats /Sumo Deadlifting the day before, not terrible bad but enough that going heavy with Barbell Rows did not seem like a great idea. Side bends and Back ext to work some blood through my hip, low back and QL.
Kirkawoski Shrugs (Wide /Medium /Close grip)
1 x 7/7/7 x 135
3 x 7/7/7 x 155
Hanging Leg Raises 3 x 5
Head Harness 3 x 15 x 44 lbs
GHR 2 x 9
Shrug weight was light for the same reason as the Barbell rows. I slowed down both exercises and focused on the peak contraction so i ended up with a great back and Trap pump. The Leg Raises continue to be a source of relief post exercise for my hip.
Prowler 10 x 40 yards x 90 lbs
I was feeling a little bit of trepidation before this Prowler session. i was jumping up to 10 trips with the damn thing. The cumulative suck that is increasing every week is great. I do feel like my body is adapting and i am getting better at it which only means i run faster and run longer. Which means more suck-itude. But you know what sometimes you just have to man up and embrace the suck. I roughly time myself and i came in at around 13 min for all ten trips. I will not make excuses i will be pushing harder to get down to the allotted time. Friday is the next Prowler session for the program.
By the end of this my leg were actually painful. It was kind of cool. I was moving, sprinting, running pretty strong until about trip 7 and things started to drop off dramatically. I did find just enough to finish the last 40 yards at a "sprint" although i am sure it probably looked more like a slow run /walk
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| Finishing a great Prowler session you feel like you can dual wield pistols in a fire fight. |
Finished up with some stretching. ROM work As well as my 90 /90 and butterfly assignments from the Shaman Solid day of recovery and conditioning.
14 Jan
0540 hrs
So the day actually started on a pretty outstanding omen. I got to the ferry and it was like the guys were there waiting for me. no one else was there and the were just standing around when i pulled up. When i got on the ferry and we started to cross "EYE OF THE TIGER" came on the radio. So i knew it was going to be an awesome training day.
Banded Shoulder Series 1 x 9 x EFS Red Band
Bench
2 x 5 x bar
2 x 5 x 95
1 x 3 x 105
1 x 3 x 125
1 x 3 x 140
1 x 13 x 160
First /Last
3 x 11 x 125
Still not ready for Joker sets quite yet. The 13 reps with the 160 lbs felt great. I love how things are clicking together again. My leg drive, my arch, bending the bar just right, and able to stabilize the bar properly. Every week things are building. I would even venture to say 15 reps may have been in the tank but without a spotter i called it at 13 reps, there is no stopping on even numbers..
Db Bench
1 x 11 x 30
1 x 11 x 40
1 x 11 x 50
1 x 11 x 60
1 x 11 x 70
These felt decent enough again this week. Although near the last few reps with the 70 lbs i could feel things wavering on my left. But i am able to hold things together and not break form like i did a few months back. more progress.
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| Work may feel like this a lot lately but training definitely has not. |
Super set
EFS Strap Face Pulls 4 x 15 x 70 lbs
EFS PullDowns 4 x 13 x 70 lbs
I had the strap. it just felt natural to move from face pulls and then do Pulldowns. All 8 sets done in less than 8 min. I was not fucking around and i was actually getting pretty fired up. The usual varsity athletes were in the gym and for some reason it was pissing me off to watch them meander around the gym . They are supposed to be training for their chosen sport. But instead they all sort of piss away there time and do things with little to no intensity.
Rear Delt Db Row on Bench
1 x 13 x 30
2 x 13 x 40
1 x 15 x 40
When you push you have to pull.
45 deg Side bends 2 x 9
45 Deg Back Ext 2 x 9
KB Swings
1 x 15 /15 x (a pair)35 lbs /44 lbs
1 x 25 /11 x 70 /44 lbs
Banded Hip series 1 x 15 x EFS Black Band
A little bit of Rehab /Pre-hab to loosen up the QL, Spinal erectors, etc. As well between the KB swings and the Band work keeping my lazy ass firing. The confusing pair of 35 lbs KB was because the 70's were being used when i started. Awkward as all get up trying to swing to 35lbs'ers at once.
Finished up with some stretching, 90 /90 and hip mobility. Oh and as i got off the ferry (which i arrived at to get on instantly AGAIN) "HERE I GO AGAIN" by White Snake came on. So the day started great as i left the island and finished on a high note as i arrived back on. In between i did what i could and made it pretty damn good.
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| Keep Moving Forward, Keep Getting Strong(er) |
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