0755 hrs
Sled Drags 8 x 20 m x 50 lbs (no rest)
KB Swings (1 min rest) 3 x 1 min x 53 lbs
Sumo Deadlift (1 RM)
2 x 3 x 40 Kg
1 x 1 x 40 Kg
1 x 1 x 60 Kg
1 x 1 x 80 Kg
1 x 1 x 100 Kg
1 x 1 x 120 Kg
1 x 1 x 140 Kg (switched to alternating grip)
1 x 1 x 140 Kg + 90 lbs GYM PR!
Straight leg Deadlift w/DB (2 min rest)
1 x 11 x 30 lbs
1 x 10 x 45 lbs
1 x 11 x 50 lbs
Ran out of time this morning especially considering i slept in. HA! The Dumbbell Deadlift felt solid this morning. Stability is starting to be displayed in my hips while lifting. this makes me excited. The Sumo Deadlifts i used the bumper plates this morning because they were in Kilo's and although i have a rough idea of weights not knowing exactly what was on the bar was the key today. I do hate the fact the plates fill up the bar so quickly. It was a stellar morning, i should sleep in more often. I will take the 90 lbs Gym PR. My hips felt solid.
6 Hrs Post Training:
Standing Cable Crunch (1 min rest)
1 x 20 x 70
1 x 20 x 90
1 x 20 x 95
Single Leg Squat(90 sec rest) 3 x 6 x 20 lbs Db
Prowler 5 min x 20 m x 70 lbs
Floor was wet and gym was humid. I spent the whole 5 min walking and driving slow "feeling the burn".
12 Aug
0635 hrs
Rear Delt Db Rows
1 x 20 x 20 lbs
1 x 20 x 25 lbs
2 x 20 x 30 lbs
Bench Press
1 x 60/20/20 x 65 lbs
Shoulder feels much more stable this week. rest was less than 10 sec between the 60-20-20 reps for a total of 100 reps.
Db Rows
1 x 6 x 100
1 x 6 x 105
1 x 6 x 110
These continue to surprise me by how strong i am continually feeling with them every time out.There is no jerking or swinging the dumbbells up. it is all brute strength.
Fat Gripz Pushdowns (1 min rest)
1 x 1 min (23 reps) x 120 lbs
1 x 1 min (17 reps) x 120 lbs
Rear Delt Rows (wide bar to chin) 4 x 20 x 90 lbs
Ext Rotator Work 2 x 15 x 5 lbs
Banded Shoulder Series 1 x 15 x red efs mini band
13 Aug
0550 hrs
Rear Delt Db Rows
1 x 20 x 25
1 x 20 x 20 lbs
Band Pull-A-parts 1 x 15 x Red EFS Bands
Max Effort Floor Press (3RM)
1 x 10 x Bar
2 x 3 x Bar
1 x 3 x 95
1 x 3 x 135
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
Rear delt was sore and feeling off this morning. I focused on squeezing the bar and keeping my wrists neutral kept everything in my upper back tight. I stayed with the 10 lbs increments because 165 up to 195 was slow and grinding with 195 being the slowest set. This is still the best I have handled 195 in the past 2 months.
50% of Max Effort Weight Floor Press 1 x 27 x 100 lbs
Cable Lat Pulldowns (wide grip)
1 x 12 x 175
1 x 12 x 175
1 x 12 x 160
1 x 12 x 160
Tricep Pushdowns (w/ Rope -1 Min Rest)
1 x 1min x 80 lbs
1 x 1min x 70 lbs
1 x 1min x 60 lbs
Rear Delt Standing rows (wide bar) 4 x 20 x 70lbs
Ext Rotator Work 2 x 15 x 5 lbs
Did the work on everything else. Good and solid work. i have some big things on the horizon that will be challenging me physically. Looking forward to step up again. It has been far to long.
Push off, and sitting well in order smite
The sounding furrows; for my purpose holds
To sail beyond he sunset, and the baths
Of all the western stars, until I die.
It may be that the gulfs will wash us down:
It may be we shall touch the Happy Isles,
And see the great Achilles, whom we knew
Though much is taken, much abides; and though
We are not now that strength which in old days
Moved earth and heaven; that which we are, are we;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.
-Alfred Lord Tenison "Ulysses"
14 Aug
0635 hrs
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| Once upon a time in 2004 i carried a log 7 km to the top of Mount Bental. Why? It was my 2nd last day in country and I wanted to do one more memorable event before i left. |
Log Carries 30 min x 100m x Log (approx 180 lbs)
I acquired a Log yesterday. An old telephone pole cut down actually it weights somewhere between 180 and 200 lbs enough to cause strain but not cripple me. traps are sore right now from supporting the weight. still not actually fireman's carry but a better alternative now. This is the third log i have owned in the last 10 yrs so yes i have a history of carrying telephone poles around.
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| Still bringing more and more Jits back into the mix. |
Physio Notes:
So my physio came up with a theory last week up the continued Glute issue. I have been doing a boat load of glute work for activation and it is still shutting off. Things are getting better because I am continually attacking it. She surmised it might be my low back that I have been commenting on and having the RMT reset every few weeks. Turns out your L-5 controls your glute function. This is the main Vertebrate that has been sliding in and out. After an assessment today, surprise surprise the support muscles in between the vertebrate are weak and not working as much as they should. It is a very minor problem with long reaching ramifications physically apparently. I can activate them when i think about it. So to say i am excited is an understatement. I will keep doing the Glute work. Wenning's program has been naturally fixing the problem. Now that i know what the weakness is, time to make it a strong(er) link in the chain.
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| Keep moving Forward, Keep Getting Strong(er) |
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