16 July 2014 - Doing it little by little

14 July

0605 hrs

Sled Drags 4 x 60 m x 170 lbs

KB Swings 3 x 1 min x 53 lbs (1 Min Rest)

Sumo Deadlift 1 RM

1 x 1 x 135

1 x 1 x 185

1 x 1 x 225

1 x 1 x 245

1 x 1 x 275

1 x 1 x 295

1 x 1 x 325 (Rev Grip)

I could tell by the end of the sled drags my body was not totally rested and recovered. Which I some what expected. This is a 5 day a week template and I wanted it back to Mon to Fri starting this week. So I only took Sunday off, which I did absolutely nothing expect stretch, eat, and lay on the couch. Most of Saturday was that way as well after I trained in the AM.

I can tell my Sumo form needs a little work. My hips are much strong(er) and the flexibility is better. I need to take more slack from the bar, I am setting close enough, just not getting this crucial step every time I pull from the floor.

All sets except the last one were completed double over hand. The last set I could feel the bar rolling out of my fingers and rather than fuck around I quickly swapped grips and ripped it from the floor. This is 5 more pounds than last time.

Like all things in the program my weaknesses were stiff and sore a few hours later.

DB Straight leg Deadlifts (2 min rest)

3 x 11 x 50 lbs

Head harness (between sets of Deadlifts)

1 x 21 x 35 lbs

1 x 21 x 50 lbs

1 x 17 x 50 lbs

Standing Cable Crunch (wide stance /1 min rest)

3 x 20 x 95 lbs

Single leg squats (rest 90 sec)

3 x 6 x 20 lbs (1 set ea leg then rest)

The Db Deadlifts I did super slow and controlled. I can actually feel my left trying harder to stay in the groove. The Single leg squats get better every time. Soon I should be able to balance and do them with 20lbs Db in each hand, for now I still hold the rack slightly.

15 July

0645 hrs

Rear Delt Flies /Rows (chest supported)

4 x 20 x 35 lbs

Bench Press 1 x 100 reps x 70 lbs (10 sec rest as required 50, 20, 20, 10reps respectively)

The Delt rows felt heavy today but doable. I do love how they stretch and warm up and give me a solid pump for Benching. The bench set is 100 reps in as few sets as possible. 10lbs heavier than last time and the rep scheme was very similar.

Db Rows (Rest 2 min after both arms)

1 x 6 x 95 lbs

1 x 6 x 100 lbs

1 x 6 x 105 lbs

I am Very happy with this exercise. Not sure where this kind of strength comes from especially after I was claiming to be tired and low on energy. But I muscled and pounded through these. Later in the day one of the guys asked if I was using the 120’s I laughed and said nope only 105 and it is for small sets of 6. When had a quick chat at most guys use 25-35lbs Db and how we can’t figure out why they don’t sue more weight when it is clearly easy for them.

Ext Rotator Work w/Db 2 x 15 x 8 lbs

Banded Shoulder series 1 x 11 x Red EFS band

Tomorrow is the ME Floor Press day. I am Kind of excited. Going to try and get some extra sleep tonight. Yesterday I got an hr nap on the couch. Recovery, recovery, recovery. This program is teaching me that the little things are what build to the greater things. My next step is to build my Jits volume slowly. There is a part of me that wants to return to the stress, excitement and adrenaline of the unknown before a competition. Enough time has passed, fears and demons have been laid to rest although i am sure more will surface. But I will work through them. For now one step at a time. Just get back on the mats consistently. 

Keep Moving Forward, Keep getting Strong(er)