March 26th to March 31, 2014. Week 3

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Behind the Neck Press @ 33X1, 5 moderate effort reps x 5 sets, 2 min

A2. Weighted Wide Grip Pronated Chin-up @ 20X0, 2 reps x 5 sets, 10 sec

A3. Strict Pronated Chest to Bar Chin-up @ 20X0, 4-5 reps x 5 sets, 2 min

B. Deadlift @ 5010, 7 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 3 min AirDyne goal pace x 3 efforts, rest as needed b/t - try to improve scores from Wednesday, week 1

A1 95,105,115,115,115

A2 70,80,85,85,85

A3. 5,5,5,5,4

B. 185,205,215,215,215

C. 88,87,77 cals.     +3 total cals from last time.  Terrible 3rd set. Nothing left in legs. 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise @ 30X0, 15-12-9-6, 1:30 min - make it harder each set

B. Goblet Squat @ 20X0, 20 lite reps x 4 sets, rest as needed

C1. Single Arm Farmer Hold @ 40kg, 30 sec per side x 5 sets, 30 sec rest - no rest b/t arms

C2. L Sit from Chin-up Bar, 15 sec x 5 sets, 30 min

D. Posterior Delt/Scap extra work

A. 0, 8,15,25 # .

B. 25,35,45# front squat x 2. 

c1. complete.

c2. complete 5th set got a bit ugly. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Fat Bar Deadlift Deadlift @ 30X0, 2 moderate effort reps per min x 10 min

B. DB Alternating Step-ups onto low box, 6 minutes continuous - increase load every 2 mins

C. 700m Row @ 1:39/500m x 4 sets, 4 min b/t efforts

A. 245 up to 315
B. 20,30,35# / h
C. 1:38.2, 1:37.9, 1:38.0, 1:38.1.   Not too bad. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a single

B. Deadlift @ 3030, 5 moderate reps x 5 sets, rest as needed

C. AirDyne, 50 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 175
B. 235, 255, 265,265,265.  Did 15 push-ups after each set. Pec finally feels better. 
C. 37,38,34,33 cals. 
D. complete. 

Monday - GHR + Goblet Squat + AD MAP

A1. GH Raise @ 20X0, 15-20 tough reps x 4 sets, 10 sec

A2. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 10 sec

A3. AirDyne, 50 cals @ high effort x 4 sets, 10 sec

A4. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 4 min

A1. 20,18,18,18
A2. 35#
A3. 1:55, 2:15,2:15, 2:19
A4. 35#
Challenging workout. My legs blew up.

March 19th, 2014

Week 2

3-19-14 Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Standing Single Arm KB Press @ 30X3, AMRAP @ 24kg x 3 sets per arm, 1 min b/t arms

B1. Weighted Wide Grip Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 10 sec

B2. Deadlift @ 5010, 10 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 2 min AirDyne goal pace x 5 efforts, rest as needed b/t

A. 8 per arm x 3 sets.

B1. 55# x 5 per set

B2. 185# per set.

C. 58 cals, 55,57,53,55 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise Drop Set @ 40X0, 5.5 x 5 sets, 2 min - 10 sec rest b/t 5's

B. Goblet Squat @ 3310, 10 lite reps x 5 sets, rest as needed

C1. Weighted Side Bridges, 20 sec x 6 sets per side, 10 sec b/t sides - alternate which side goes first each set

C2. L Sit on Rings, 10 sec x 6 sets, 2 min

D. Posterior Delt/Scap extra work

A. finished with 20# x 5, 10# x 5. 
B. 35# for 3 sets.  Did 45# front squat for 2 sets.  Didn't seem too bad. 
C1. complete with 19# chain
C2. complete
D.  skipped, short on time. Shoulder feeling great, pec still has a bit of ache in dip position.  

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 20 sec x 10 minutes - drop every rep, pick up the load quickly

B. Front Rack Barbell Russian Step-ups on low box, 15/leg x 4 sets, 45 sec b/t legs

C. 600m Row @ 1:39/500m x 5 sets, 3 min b/t efforts

A. started at 185 did most at 285#
B. 55#. Is very awkward on step down so very light loading. 
C. complete, right at 1:39. Got tough but not terrible. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a double

B. Deadlift @ 3030, 8 moderate reps x 5 sets, rest as needed

C. AirDyne, 40 sec @ 97% x 5 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 165
B. 185,205,225,225,225
C. 35,34,28,27,26 cals. 
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raise Cluster @ 20X0, 5.5.5 x 3 sets, 3 min - same intensity per set

B. Goblet Squat @ 33X1, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 4 min @ 85-90%/4 min @ 50% x 4 sets

A. 20#,10#,10# each set x 3. 
B. 35,35,45,55,55.  Used barbell front squat for last 3 sets. 
C. 98,97,91,89 calories. 

New Template, :Introducing new movements. 3-12-14 to 3-18-14.

New template 

 3-12-14 Week 1

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Seated DB OH Press @ 30X0, 6-9 reps x 5 sets, 1:30 min

A2. Weighted Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 1:30 min

B. Deadlift @ 5010, 10 lite reps x 5 sets, 2 min

C. 3 min goal pace x 3 efforts, rest as needed b/t - for 3 mins, keep a pace that is MORE than what you believe you are capable of for 10 mins. Rest as needed, do it again.

A1. 45x9, 55x8, 55x7, 55x7, 55x7

A2. 55x 5, 55x5, 55x5, 55x5, 55x4

B. 135,  155x 4. 

C.  89 cals, 80 cals, 80 cals. Rested 8 minutes between.  Was hoping to keep the output around 90 per set. Didn't quite dig in like I needed to . 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raises, 5 good reps x 5 sets, 1 min - use a tempo that you can handle

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. Standing Single Arm Farmer Hold, AMSAP x 1 set per hand @ 88lb KB, 2 min b/t sides

D. Posterior Delt/Scap extra work

A. complete. Use bands for last 4 sets. I have been doing 20-30 GH raises in warm-up for a few weeks so I was ready to increase the difficulty a bit. 
B. 35# x 3, 45x2. 
C. 121s LA,  124s RA
D. complete. 

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 30 sec x 15 minutes - drop every rep, pick up the load slowly, feel the movement, brace, be tight

B. DB Russian Step-ups on low box, 8/leg x 5 sets, 30 sec b/t legs

C. 500m Row @ high effort x 5 sets, 3 min b/t efforts

A. 4 mins at 185, 4 mins at 205, 8 mins at 225.
B. with 20#/h.  Slow controlled. 
C. 1:38.5, 1:37, 1:37.5, 1:35.7, 1:37.4

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a triple

B. Deadlift @ 3030, 10 moderate reps x 5 sets, rest as needed

C. AirDyne, 30 sec @ 97% x 6 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 155
B. 165,185,195,195,195
C. on old bike that doesn't score as well.  31,28,26,26,25,24 cals.   
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raises, 5 good reps x 6 sets, 1 min

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 3 min @ 85-90%/3 min @ 50% x 5 sets

A. 3 sets with band.  3 sets with and 10# plate across chest. 
B. complete @ 45 lbs. Positions feel good. Still slightly compromised from limited left ankle mobility. 
C. 78,75,67,71,72 cals. Yesterday's 30s were good. Today 3 mins, not so good. I'd like to be in the mid 80 cals for these repeats.