Monday was speed bech day and I felt like crap. My sleep schedule is crazy lately and it is starting to affect my performance. So here is the awful-ness that was Dynamic Effort
Speed Bench
185x3 for 8 sets, switching grip every set from wide, medium and narrow.
Triceps Pressdowns(straight bar)
150x10
200x10
220x10
230x10
240x10
Anterior Delt Raise
4 sets to failure
I threw a set of Jerks in there, after the bench and they felt so crappy I left it off there.
Tuesday was Max Effort Squat for this 3 week wave, but I still felt like crap and I worked out at 5pm instead of Noon. Had just enough time to Squat so I went:
Bar x a few
135x10
225x5
315x5
405x3 added belt
495x3 added suit straps down.
I wore an Under Armor shirt under the suit and the material was slick as hell and the bar ended up sliding off my back and making a huge commostion
545x1 straps up
585x1
600x1
Called it a day after that.
Until next time...
Wednesday, June 29, 2011
Friday, June 24, 2011
An Update...
I have been a serious slacker as of late when it comes to blogging. In between setting up new hire orientation, a Master Level Personal Trainer's class and setting up a in-house Kettlebell Certification my time has been devoted to other things. I am going to still give you the lovely blog posts on things that make my blood boil, as well as try to keep you updated on my lifting habits.
As of late I have found my cruising weight. I feel my strongest in the 295-305lb range and I plan on staying here. If I lose a little I'm not going to worry, I just don't want to come in too much heavier than 305. Even at this weight I can make 38" box jumps from a seated position and do 200m weighted sled drags for 6-8 trips. I am trying to eat to help fuel my training and trying to cut weight while looking for a PR almost every week is just not conducive. I structure my meals with protein first, some sort of green leafy vegetable and some form of other carb source, usually brown rice.
For my lifting I have gone back to the Conjugate Method with a 3 week wave on the Main Lift and changing the accessory work every 6 weeks depending on my weak points. I have started to lift in gear lately and I absolutely love it. It feels great and it allows me to really concentrate on my form. I got my gear from Titan Support and they pissed me off. I had gotten recommendations to go through Ken Anderson, but like the stubborn ass that I tend to be I went directly to the manufacturer. I took almost 8 weeks to get it from them and they sent the wrong size in both my squat/deadlift suit and my bench shirt. The squat suit was ridiculously hard to get on and the bench shirt is too loose and has very little pop. I like the Titan Gear, but I may switch to Inzer or Metal for my multi-ply stuff.
Since donning the squat suit my lifts have skyrocketed. I should have 600lbs in the bag this coming Tuesday and I start my 3 week cycle of deadlifts after that. I am having some trouble with depth, not because of the suit, but an injury I sustained 5 weeks ago. I have a torn muscle in my low back that is killing me. I am going to have to eliminate Good Mornings all together from my programming and find another Supplementary Lift. That sucks because I LOVE Good Mornings.
PRs since my last update:
Squat: 585
Rack Jerk: 255x3
Good Morning: 455x3
I had have been consistently PRing in each lift, but these are the most recent numbers. I have finally committed to the bench press, even though it is pathetic. I can hit 335 to a 3 board with a shirt and I'll work my way down to the chest in the coming weeks.
There is my update.
As of late I have found my cruising weight. I feel my strongest in the 295-305lb range and I plan on staying here. If I lose a little I'm not going to worry, I just don't want to come in too much heavier than 305. Even at this weight I can make 38" box jumps from a seated position and do 200m weighted sled drags for 6-8 trips. I am trying to eat to help fuel my training and trying to cut weight while looking for a PR almost every week is just not conducive. I structure my meals with protein first, some sort of green leafy vegetable and some form of other carb source, usually brown rice.
For my lifting I have gone back to the Conjugate Method with a 3 week wave on the Main Lift and changing the accessory work every 6 weeks depending on my weak points. I have started to lift in gear lately and I absolutely love it. It feels great and it allows me to really concentrate on my form. I got my gear from Titan Support and they pissed me off. I had gotten recommendations to go through Ken Anderson, but like the stubborn ass that I tend to be I went directly to the manufacturer. I took almost 8 weeks to get it from them and they sent the wrong size in both my squat/deadlift suit and my bench shirt. The squat suit was ridiculously hard to get on and the bench shirt is too loose and has very little pop. I like the Titan Gear, but I may switch to Inzer or Metal for my multi-ply stuff.
Since donning the squat suit my lifts have skyrocketed. I should have 600lbs in the bag this coming Tuesday and I start my 3 week cycle of deadlifts after that. I am having some trouble with depth, not because of the suit, but an injury I sustained 5 weeks ago. I have a torn muscle in my low back that is killing me. I am going to have to eliminate Good Mornings all together from my programming and find another Supplementary Lift. That sucks because I LOVE Good Mornings.
PRs since my last update:
Squat: 585
Rack Jerk: 255x3
Good Morning: 455x3
I had have been consistently PRing in each lift, but these are the most recent numbers. I have finally committed to the bench press, even though it is pathetic. I can hit 335 to a 3 board with a shirt and I'll work my way down to the chest in the coming weeks.
There is my update.
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