Week 5 February 26th to March 3rd, 2014 and week 6. March 5- March 11th, 2014

Week 6

3-5-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a max

B. Weighted Pronated Grip Chin-up, build to a max

C. EMOM x 20 mins:

1st - 3 press @ 75% RM

2nd - 3 pronated chin-up @ 75% RM (remember, your 1 RM is your bodyweight + weight lifted)

D. Scap/Posterior Delt work

A. 180   - 3# PR.

B. 118  --3 # PR  + 192 bwt = 310

C. complete at 135.   Used 50# + bwt for pull-ups 

D. complete

Thursday - AD Supra Aerobic 

*Go for a good number of cals in the 2 mins, 60+

3 x 120 sec Airdyne @ 90-92%/240 sec Airdyne @ 50%

+

10 min rest

+

3 x 120 sec Airdyne @ 90-92%/240 sec Airdyne @ 50%

+

15-20 min hip flexor/pec stretching

53,54,48.  Was at home today and used a less generous older AD. Output was good, I think they would have been close to 60 cals on bike I have been using lately. 

53,48,53. 

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 3-2-1-3-2-1-3-2-1, 1:30 min - 3's @ 70%, 2's @ 80%, 1's @ 90%

B. Pendlay Rows @ 22X0, 5 moderate reps x 6 sets, 1:30 min

C. Standing Single Arm Farmers Hold, 60 sec holding @ 40kg KB x 3 sets, 1 min (1 min rest b/t sets)

D1. Ring Rows @ 20X0, 5 tough reps x 5 sets, 10 sec - supinated grip

D2. Ring Rows @ 20X0, 10 moderate reps x 5 sets, 10 sec - pronated grip

D3. Front Bridge, 60 sec x 5 sets, 2 min

A. 125,145,162, 125,145, 162(F)  125,145,157.   Press was a shit show today. Don't really know why. 

B. 95,95,105,105,105
C. complete.
D1, D2, D3 complete. 

3- 8-14 Saturday 

10 min Airdyne - full effort

262 calories.  12 calorie PR.   26 a minute for first 5 minutes.  Fell off a few calories per minute after but really grinded to keep it close and then 34 calories in last minute with a bunch of hard bursts.  Was in rough shape afterwards. Was pleased with performance and score. Want to keep pushing this and try to bump this up even higher. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 10X0, 2 reps per min x 10 mins - 4 min @ 115lbs, 3 min @ 125lbs, 3 min @ 135lbs

B. Strict Knees to Elbows, 50 reps in fewest sets possible - 30 sec b/t sets

C. One Arm KB Rows @ 20X2, 4-6/arm x 8 sets, 30 sec b/t arms

A. complete. press has been week last 2 workout. 135 was tougher than usual for 2. 
B.  5 sets.   18 in first set.  Less each set. 
C. 70#  for 4-5 per set.  Was difficult to hold the 2s.

Monday - AD low %'s

3k Row @ moderate effort

(1 min rest)

30 min @ moderate effort:

25 cals Adrienne

15 kbs - 24kg

(1 min rest)

3k Row @ moderate effort

did 1k row. was not up for training today and mid back didn't feel great.

10 rounds plus 25 cals.  Very moderate effort.

foam roll and a mid nap instead. I can row, but just wasn't up for a long session today. PT was mentally tough before hand. 

Week 5

2-26-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a heavy double

B1. Press @ 10X0, AMRAP @ 70% RM x 3 sets, 2 min

B2. Weighted Supinated Grip Chin-up Cluster @ 20X0, 1.1.1.1.1.1 x 3 sets, 2 min

C. L Sit Hanging from Chin-up Bar, accumulate 1 minute of holding

D. L Sit on Rings, accumulate 1 minute of holding (stop if this bothers you pecs)

E. Scap/Posterior Delt work

A. 165

B1. 7,6,6 @ 125 lbs. 

B2. 60,65,70.  

C. complete

D. complete.  Hip flexors felt tight, made this hard.

E. complete. Cubans, L-lateral raise, side lying abduction and banded external rotation. 

2-27-14 Thursday - AD Supra Aerobic 

15 x 60 sec Airdyne @ 90-92%/120 sec Airdyne @ 50% - aim for 30+ per round

+

15-20 min hip flexor/pec stretching

33,33,34,33,34,32,33,32,31,32,31,32,33,32,31 calories per working set. 

2-28-14 Friday 

AM - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 1 rep @ 80% RM per min x 10 mins

B. Pendlay Rows @ 22X0, 10 lite reps x 5 sets, 1:30 min

C1. Standing Single Arm Farmers Hold, 30 sec holding @ 40kg KB x 5 sets, 1 min (no rest b/t sets)

C2. Ring Rows @ 30X3, 6-9 tough reps x 5 sets, 1 min

A. complete
B. 65,75,80,80,80
C1. complete
C2. complete

Saturday 

2 sets:

10 min Airdyne @ 90%+

20 min recovery b/t efforts

+

15-20 min hip flexor/pec stretching

246 cals 
232 cals
PR is 250.  Think I'd be towards 260ish at 100%. Had a strong finish on both which indicates to me I need to try and drop hammer with ~2 minutes left and then just hang on. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 22X2, 4-5 reps x 4 sets, 3 min

B1. Strict Knees to Elbows, 10 reps x 5 sets, 1 min

B2. Seated DB OH Press @ 20X0, 8-12 reps x 5 sets, 1 min

C. Ring Rows @ 20X0, 3 tough reps every 30 sec x 10 sets - use a supinated hand set-up

A. 135,140,140,140  --all 4 reps.
B1. complete
B2. 35x12, 45x10,45x10,45x12, 55x8 
C. complete

Monday - AD low %'s

60 min @ moderate effort:

1 mile Airdyne

500m Row

30 sec front bridge

15 lite KBS

30 sec front bridge

7 rounds. 

Week 4 February 19 to February 25, 2014

2-19-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a heavy single

B1. Press @ 10X0, 3 reps @ 80% highest from A x 5 sets, 1:30 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 20X0, 3-4 reps x 5 sets, 1:30 min

C. FLR on Rings, 60 sec hold x 5 sets, rest as needed b/t

D. Scap/Posterior Delt work

A. 175. 

B1. 140

B2. 55,65,65,70,70x3

C. complete.

D. complete

2-20-14 Thursday - AD Supra Aerobic 

20 x 45 sec Airdyne @ 90-92%/90 sec Airdyne @ 50% - this should be the hardest interval we have done

+

15-20 min hip flexor/pec stretching

calories per set

27,26,26,25,24,22,23,25,24,24
21,22,25,23,24,25,21,24,23,24

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 2 reps @ 70% RM per min x 10 mins

B. One Arm KB Row Drop Set @ 30X0, 5.5 x 5 sets per arm, 1 min b/t arms - use lighter KB for second 5

C. Ring Rows @ 20X0, 6-9-12-15-20, 1:30 min

A. complete at 125.

B. 88#. 80#
C. complete.  Had to start to raise them for set of 15 and 20. 

+

3 x 7 min Airdyne @ 85-90%/7 min Airdyne @ 50%

166, 163, 156 calories for the working 7 minutes.

Saturday - off

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 30X3, 3-2-1-2-3, 3 min

B. Scap/posterior Det work

C. Push-ups, AMRAP in 10 sec x 10 sets, 50 sec 

D. Straight Leg Rowing, 1k @ high effort @ damper 10

A. 145,155,170, 160(1), 145
B complete, Cubans, l-lateral raises, banded external rotoation.
C. subbed 15 KB press with 35#.  I have a pec minor strain going on so I need to hold off on horizontal pressing for a bit. 
D. 3:57.  I can start to use my legs a bit on rows. 

Monday - AD low %'s

60 min @ moderate effort:

60 cals Airdyne

30 sec Left Side Bridge

30 sec Right Side Bridge

15/leg low box russian step-ups

15 Hang Muscle Clean @ 65lbs

11 rounds plus 5 calories.  No warm-up just right into it. First round on bike was slowest. Everything else unbroken. ~3:00 min per bike round afer round 1. 

Week 3 Training 2-12-14 to 2-18-14

Week 3

2-12-14   Wednesday - Bench int + Dip/CU int + ABC

A. Bench Press @ 20X1, build to a tough set of 1

B1. Weighted Ring Dip Cluster @ 20X0, 1.1.1.1.1 x 4 sets, 1:45 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 22X2, 2-3 reps x 4 sets, 1:45 min

C. AMRAP Strict Ring Dip x 1 set

D. Hollow Rocks, 10 sec of good movement x 10 total sets, rest as needed b/t

E. Scap/Posterior Delt work

A. 250. Did not have a spotter so had to be conservative. Think 255/260 was in there. 

B1. 55,60,65,70 (3).  Just didn't have it for last 2 reps at 70#.

B2. 60,65,70,70.  

C.  23.

D. complete.

E. complete.  Cubans, l-lateral raises, side lying DB abduction, banded external rotation. 

+

posterior work

Deadlift  135x10, 155x10, 175x10.  Very easy, doesn't hurt at all. 

Back extensions  10,10,10

BSS 8 per leg at 20#.  Very easy. 

Air squats x 10,  Goblet Squat with 25# x 10.  Still felt good. 

The PT for my achilles is difficult. I had this awesome feeling when I started my PT that I was on my way back to health. That is NOT the case. I still have a really long way to go. When I first started the progress was quick. I couldn't balance at all on left leg on day 1. Day 3 I was having no problem balancing. Now the progress has slowed greatly and it isn't as easy to see the light at the end of tunnel. Everything I read said this was a 8 month injury. I'm only 9 weeks post -op but it is still hard to stomach. I still can't walk properly and the exercises are painful and discouraging. The progress is slow and there is still so much thickness surrounding the tendon. 

Thursday - AD Supra Aerobic 

30 x 30 sec Airdyne @ 90-92%/60 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set

+

15-20 min hip flexor/pec stretching

704 calories I think. I didn't write it down and forgot.  Was getting 14-18 calories per 30s set. 18 at the beginning and 14 towards the end. 50% efforts got progressively slower towards end as well. 

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Bench Press, 2 reps @ 80% RM per min x 10 mins

B. Single Arm Ring Rows @ 30X3, 4-5 tough reps x 5 sets/arm, 30 sec b/t arms - keep hips square, keep shoulders square

C. Ring Rows @ 20X0, 8-10 reps x 3 sets, 1 min

D. Weighted Side Bridges, 20 sec per side x 8 sets per side, 20 sec b/t sides

A. complete at 205#. 

B. complete. 

C. 10,10,8

D. complete.  first 5 sets with 19# chains. last 3 with 38#. 

Have a weird pain going on towards right pec. Previously my shoulder was the problem. It has moved towards the pec. I may have to decrease volume of benching/dips if it persists.  

Saturday - AD MAP

4 x 5 min Airdyne @ 85-90%/5 min Airdyne @ 50% 

+

15-20 min hip flexor/pec stretching

122,120,118,117 calories during the working sets. Decent effort and pacing today without a huge drop off. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Medium Grip Bench Press @ 10X1, 2 reps @ 60% Bench 1 RM per min x 10 mins

B. Seated KB Press @ 24kg/arm @ 20X0, AMRAP x 4 sets, rest as needed

C. Scap/posterior Det work

D. 2 rounds time:

20 L Arm KB Rows @ 32kg

20 Ring Push-ups

20 R Arm KB Rows @ 32kg

20 Hand Release Push-ups

A. did 3 sets and shut it down. Have a shoulder/pec strain going on and this was aggravating it. 
B. 8,7,7,7.
C. complete
D. 5:55.  subbed DB tricep extensions with 45# and banded tricep pushdowns for the push-ups because of shoulder. 

Monday - AD low %'s

60 min @ moderate effort:

30 low box step-ups

15 Hang Muscle Snatch @ 20kg

60 sec front bridge

15 Shoulder Press @ 20kg

30 cals Airdyne

8 rounds in 52:30. Was a bit short on time so had to cut it there. 12" step-ups very controlled. Bridge was hardest part!

Week 2 February 5 to February 11, 2014

2/5/14  --Wednesday - Bench int + Dip/CU int + ABC

A. Bench Press @ 20X1, build to a tough set of 3 - remember that it is a 2 count on the eccentric, not a full 2 seconds, just needed to clarify that.

B1. Weighted Ring Dip Cluster @ 20X0, 3.2 x 5 sets, 2 min

B2. Weighted Wide Grip Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 2 min

C. AMRAP Strict Supinated Chin-up x 1 set

D. L Sit from chin-up bar - accumulate 2 minutes of holding in shortest time possible

E. Scap/Posterior Delt work

A. 235 x 3.  Felt much better than last weeks 205x5. Think I fixed a technique error a bit. 

B1. 60#, 60#, 60#, 50#, 50#.   Reps started to get a little dicey so I lowered weight for last two sets. 

B2. 50# x 5 x 5 sets. 

C.  17.  Left bicep got tight/achey.

D. 7:30 minutes.  DId first 1:05 with chin at bar.  Did last :55 with straight arms. Not sure which one it was supposed to be. 

E. complete. Banded face pulls and banded external rotation. 

posterior introduction today
Deadlift 10x95#, 10x115, 10x135
KBS 10x 35# x 3 sets.
BSS unweighted.  2 sets of 8/ leg.

2-6-14-- Thursday - AD Supra Aerobic 

40 x 20 sec Airdyne @ 90-92%/40 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set

+

15-20 min hip flexor/pec stretching

681 calories. 17/min. About 11 per 20s work and 6 for the 40s. 

2-7-14   Friday - Bench mod/emom + Horizontal Row int + LBC

A. Bench Press, 2 reps @ 77.5% RM per min x 12 mins

B. One Arm KB Rows @ 20X0, 5-8/arm x 6 sets, 30 sec b/t arms

C. Side Bridge, 30 sec per side x 5 sets, rest as needed b/t

D. Single Arm Farmers Hold, 60 sec per side x 3 sets, 60 sec b/t

A. Complete at 200#
B. 88# x 8 for 6 sets per arm.
C. complete. 
D. 88#, 113#, 113#.   used 88# and 25# KB to get to 113.  I'm working on getting a heavier DB

posterior work 

Back extensions 3 sets of 10.
BSS 2 sets of 8 reps/ leg at 15#. 

2-8-14   Saturday - AD MAP

7 x 3 min Airdyne @ 85-90%/3 min Airdyne @ 50% - aim for 70 cals plus every 3 mins

+

15-20 min hip flexor/pec stretching

76,73,72,73,72,71,71.    695 calories total. 50% got pretty slow last few sets. 

2-9-14   Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. CGBP @ 10X1, 3 reps @ 55% Bench 1 RM per min x 10 mins

B. Press @ 30X0, 4-3-2-1, 2 min

C. Scap/posterior Det work

D. Flat Bench DB Press, 50 reps @ 50/hand in fewest set possible - 1 min rest b/t sets

E. One Arm DB Rows @ 65lb/hand, 50 reps per arm in fastest time possible - no alternating arms during sets

A. complete @ 140#. 
B. 145,155,165x1, 170.  Bad bar path on missed rep at 165. 
C. complete, Cubans, lateral raises, side lying abduction and banded external rotation. 
D. I don't have 50# DB.  Used 55# per hand. Complete in 4 sets. 20 on 1st set. 
E. 3:01 for both arms. . 1:29 for right arm. 15s rest then left arm.  

2-10-14  Monday - AD low %'s

50 min @ moderate effort:

30 lite KBS

30 unanchored sit-ups

30 cals Airdyne

10 rounds flat.  35# swings for 4 rounds, 45# for 2 rounds, 55# for 4 rounds.