Extra two days this week; moving my schedule over to match with my training partner's schedule.
8/14/09
A1) Incline BB Bench Press
205: 5
235: 3
260: 7 (last month 255x7)
B1) Dips
50: 5x15
B2) Pull-Ups
BW: 5x8
C1) External Rotation - 3/0/3/0
5: 4x15
C2) Scapular Retractions
42.5: 4x25
8/16/09
A1) Trap Bar Deadlift
200: 5
225: 3
250: 27 (225x25 last month)
B1) Natural Glute-Ham Raise with Push-Up
BW: 4x8
C1) Back Extension - 4/2/0/1
10: 3x11
C2) Side Plank
BW: 3x30 seconds per side
Had to knock a set off the back extensions and planks because my erectors were cramping up.
8/18/09
A1) BB Standing Military Press
125: 5
140: 3
155: 12 (150x11 last month)
B1) Bent Over DB Row
85s: 3x11
70s: 1x25
B2) Standing DB Military Neutral Grip Press
40x2: 4x13
C1) Tricep Pushdown
80: 3x13
C2) Face Pulls
50: 3x17
8/19/09
A1) Front Squat
130: 5
150: 3
165: 18 (155x15 last month)
B1) Glute-Ham Raise w/ Push-Up
BW: 4x8
C1) Back Extension - 4/0/2/1
10: 3x12
C2) Plank - Arm & Leg Up
3x19 seconds per side
D1) DB Rotating Curl
35x2: 3x10
8/21/09
A1) BB Incline Press
45: 10
95: 10
135: 8
185: 5
225: 3
265: 1
295: 1
315: 1 (PR, old PR 295 from around April '09)
320: Miss
B1) Pull-Ups
BW: 10x5
B2) Dips
60: 5x10
C1) Scapular Retractions
50: 4x20
C2) External Rotations, Flexion - 2/0/2/0
5: 4x9
I will start deloading tomorrow and do so for one week. The extra workout is just because I am moving my training schedule to match my partner's. The incline press miss @ 320 was a little disappointing. 315 felt quite easy and I thought 320 was a sure-fire hit, but on the way down I tapped against the rack which sent the weight off-course and broke my concentration. Just goes to show how practice plays a role in lifting maximal loads. I have not done work at 1RM loads in the past 3 months and I forgot what it was like to hold that much weight! I won't be satisfied, but I can't complain about the 20 pound PR on the Incline.
Friday, August 21, 2009
Thursday, August 13, 2009
Training Log 8/7/09-8/13/09
Here is my training log from this week:
8/7/09
A1) Incline BB Bench Press
195: 3
220: 3
245: 10 (max reps, last month 245x8)
B1) Weighted Dips
50 lbs: 5x14
B2) Pull-ups
Body Weight: 5x7
C1) Scapular Retractions
42.5: 4x24
C2) External Rotation
5: 3x15, 1x10
Ended with some stretching and dynamic joint mobility drills.
8/9/09
A1) Trap Bar Deadlift
185: 3
210: 3
240: 25 (210x25 last month)
B1) Natural Glute-ham Raise with push-up
BW: 4x8
C1) Back Extension - 4/0/2/1 Tempo
BW: 4x17
C2) Side Plank - on hand
BW: 4x28 seconds per side
Cooled down with stretching and dynamic joint mobility.
8/11/09
A1) Standing Barbell Military Press
115: 3
130: 3
150: 13 (max reps, last month was 145x12)
B1) Standing Neutral Grip Dumbbell Military Press
40x2: 4x12
B2) Bent-over DB Row
85s: 3x11
70s: 1x24
C1) Cable Tricep Pushdown
80: 3x12
C2) Face Pulls
50: 3x16
As I mentioned last week, I was feeling pretty run down after this particular workout so I cut the volume of this workout by dropping a high repetition DB Military Press set. I also cut the reps of the tricep pushdown by 1/3 and bumped up the weight a little. On top of that, I went from 4 sets to 3 sets on both the tricep pushdown and face pull. I felt pretty good after this workout so I think that will work just fine.
8/12/09
A1) Front Squat
120: 3
140: 3
155: 22 (150x15 last month)
B1) Natural Glute-ham Raise with Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
10 lbs: 4x10
C2) Plank, opposite arm and leg up, hand walked out ~6 inches
4 sets of 17 seconds per side
D1) DB Rotating Curl
35x2: 2x10
Cooled down with stretching and dynamic joint mobility.
Notes:
Great week all around, PR on every single day. It was nice to be able to push my legs pretty hard this week pain-free. It is tough resisting the temptation to add 30 or 50 lbs to the bar on my lower body lifts. However in the long run I think it will be best to progress slowly. My standing military press was good today too. Another step closer to that 225 goal!
8/7/09
A1) Incline BB Bench Press
195: 3
220: 3
245: 10 (max reps, last month 245x8)
B1) Weighted Dips
50 lbs: 5x14
B2) Pull-ups
Body Weight: 5x7
C1) Scapular Retractions
42.5: 4x24
C2) External Rotation
5: 3x15, 1x10
Ended with some stretching and dynamic joint mobility drills.
8/9/09
A1) Trap Bar Deadlift
185: 3
210: 3
240: 25 (210x25 last month)
B1) Natural Glute-ham Raise with push-up
BW: 4x8
C1) Back Extension - 4/0/2/1 Tempo
BW: 4x17
C2) Side Plank - on hand
BW: 4x28 seconds per side
Cooled down with stretching and dynamic joint mobility.
8/11/09
A1) Standing Barbell Military Press
115: 3
130: 3
150: 13 (max reps, last month was 145x12)
B1) Standing Neutral Grip Dumbbell Military Press
40x2: 4x12
B2) Bent-over DB Row
85s: 3x11
70s: 1x24
C1) Cable Tricep Pushdown
80: 3x12
C2) Face Pulls
50: 3x16
As I mentioned last week, I was feeling pretty run down after this particular workout so I cut the volume of this workout by dropping a high repetition DB Military Press set. I also cut the reps of the tricep pushdown by 1/3 and bumped up the weight a little. On top of that, I went from 4 sets to 3 sets on both the tricep pushdown and face pull. I felt pretty good after this workout so I think that will work just fine.
8/12/09
A1) Front Squat
120: 3
140: 3
155: 22 (150x15 last month)
B1) Natural Glute-ham Raise with Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
10 lbs: 4x10
C2) Plank, opposite arm and leg up, hand walked out ~6 inches
4 sets of 17 seconds per side
D1) DB Rotating Curl
35x2: 2x10
Cooled down with stretching and dynamic joint mobility.
Notes:
Great week all around, PR on every single day. It was nice to be able to push my legs pretty hard this week pain-free. It is tough resisting the temptation to add 30 or 50 lbs to the bar on my lower body lifts. However in the long run I think it will be best to progress slowly. My standing military press was good today too. Another step closer to that 225 goal!
Training Log 7/31/09-8/6/09
With three personal records set this week, it was another good week of training. The only day I did not set a true PR was my incline bench press day. I am not too worried about it though since it was my first workout after my deload and my military press and leg lifts all improved, which are my primary focus at the moment as it is.
7/31/09
A1) BB Incline Bench Press
180: 5
205: 5
235: 10 (last month I did 230x12, just was not feeling right today)
B1) Weighted Pull-ups
15: 2x6, Unweighted: 2x6, 1x7 (I dropped the weight on pull-ups in order to get a bit more volume in and iron out some form issues)
B2) Weighted Dips
50: 4x13
C1) External Rotations - 3/0/3/0 tempo
arm abducted 30 degrees: 2x12, 2x10
C2) Scapular Retractions
42.5: 4x23
Cooled down with some stretching and z-health drills.
8/2/09
A1) Trap Bar Deadlift
170: 5
200: 5
225: 30 (200x20 last month)
B1) Natural Glute-Ham Raise with Push-up
BW: 4x8 - I managed to do one without a push-up today but the form was not quite perfect. It is getting there though!
C1) Back Extension - 4/0/2/1 tempo
BW: 4x15
C2) Side Plank (on arm)
4x25 second per side
Cooled down with some static stretching and z-health.
8/4/09
A1) BB Standing Military Press
105: 5
125: 5
140: 14 (135x13 last month)
B1) Bent Over DB Row
85s: 3x10 70s: 1x23
B2) DB Standing Neutral Grip Press
40x2: 3x11 35x2: 20
C1) TCPD
72.5: 3x18
C2) Face Pulls
50: 3x15
Cooled down with some stretching and z-health, as usual. This workout in particular has a bit too much volume for me, the past 2 workouts I've noticed that this one in particular left me feeling really run down at the end. I will try to drop the high rep set on the standing DB press to see if that helps.
8/5/09
A1) Front Squat
115: 5
130: 5
150: 20 (155x10 last month)
B1) Glute-Ham Raise with Push-up
BW: 4x8
C1) Back Extensions - 4/0/2/1 tempo
BW: 4x16
C2) Plank, opposite arm and leg elevated:
4x15 seconds per side
D1) DB Curl, alternating
30s: 1x14
Was pretty happy with this workout. I was able to push myself on the front squat somewhat hard today for the first time in a long while. I added in a set of curls at the end of this workout, since I have been neglecting the biceps a bit since my main goal is overhead pressing strength. Over the next few weeks I will up the volume slowly until I am doing 4 sets at the end of this workout for biceps.
7/31/09
A1) BB Incline Bench Press
180: 5
205: 5
235: 10 (last month I did 230x12, just was not feeling right today)
B1) Weighted Pull-ups
15: 2x6, Unweighted: 2x6, 1x7 (I dropped the weight on pull-ups in order to get a bit more volume in and iron out some form issues)
B2) Weighted Dips
50: 4x13
C1) External Rotations - 3/0/3/0 tempo
arm abducted 30 degrees: 2x12, 2x10
C2) Scapular Retractions
42.5: 4x23
Cooled down with some stretching and z-health drills.
8/2/09
A1) Trap Bar Deadlift
170: 5
200: 5
225: 30 (200x20 last month)
B1) Natural Glute-Ham Raise with Push-up
BW: 4x8 - I managed to do one without a push-up today but the form was not quite perfect. It is getting there though!
C1) Back Extension - 4/0/2/1 tempo
BW: 4x15
C2) Side Plank (on arm)
4x25 second per side
Cooled down with some static stretching and z-health.
8/4/09
A1) BB Standing Military Press
105: 5
125: 5
140: 14 (135x13 last month)
B1) Bent Over DB Row
85s: 3x10 70s: 1x23
B2) DB Standing Neutral Grip Press
40x2: 3x11 35x2: 20
C1) TCPD
72.5: 3x18
C2) Face Pulls
50: 3x15
Cooled down with some stretching and z-health, as usual. This workout in particular has a bit too much volume for me, the past 2 workouts I've noticed that this one in particular left me feeling really run down at the end. I will try to drop the high rep set on the standing DB press to see if that helps.
8/5/09
A1) Front Squat
115: 5
130: 5
150: 20 (155x10 last month)
B1) Glute-Ham Raise with Push-up
BW: 4x8
C1) Back Extensions - 4/0/2/1 tempo
BW: 4x16
C2) Plank, opposite arm and leg elevated:
4x15 seconds per side
D1) DB Curl, alternating
30s: 1x14
Was pretty happy with this workout. I was able to push myself on the front squat somewhat hard today for the first time in a long while. I added in a set of curls at the end of this workout, since I have been neglecting the biceps a bit since my main goal is overhead pressing strength. Over the next few weeks I will up the volume slowly until I am doing 4 sets at the end of this workout for biceps.
Training Log 7/24/09-7/30/09
This is my deload week. For those unfamiliar, it is a time to back off on the weights a bit and recover for the next round of training. I will write about that a bit more in my next post.
7/24/09
A1) Incline BB Bench Press
110: 5
135: 5
160: 5
B1) Dips
BW: 4x10
B2) Pull-ups
BW: 4x5
C1) External Rotations
3x10 - used a band since I was in Denver and it was all that I could find
C2) Scapular Retractions
3x25 - used a seated row at a weight that felt challenging; the weight is irrelevant since I will not be back to that gym anytime soon. The actual "weight" on a machine stack varies from machine to machine.
7/26/09
A1) Trap Bar Deadlift
105: 5
120: 5
140: 5
Following my light trap bar deadlift work, I did about 30 minutes of z-health drills followed by around 100 or so body-weight squats with an emphasis on form and grooving the motor pattern.
7/28/09
A1) BB Military Press
65: 5
80: 5
95: 5
B1) Bent Over DB Row
70s: 3x10
B2) Standing Neutral Grip DB Press
30x2: 3x10
C1) TCPD
72.5: 3x11
C2) Face Pulls
50: 3x10
Ended with 50 shoulder dislocates, some static stretching, and a 10 minute z session.
7/29/09
A1) Front Squats
70: 5
85: 5
105: 5
B1) Back Extensions - 4/0/2/1
BW: 4x10
B2) Plank, Hand & opposite arm up
4x10 seconds/side
Finished with about 100 body-weight squats again, some static stretching, and a few z exercises.
Comments
As you can see, all of my work this week used a lot less volume and in some situations was a lot less intense as well. On my upper body days, I cut down on all pressing movements (dropped all the weight on weighted dips, for example) much more than my pulling movements. This is just to give my shoulders a bit of a break. I also axed GHRs entirely for the week, as my sacroiliac area is where my previous back injury was, so I wanted to give this area a break as well. The glutes attach directly on various parts of the sacrum. Although the hamstrings attach to the Ischial tuberosity, they are able to exert pretty significant force on the sacrum via fascial trains
(Fascia ties muscles together; it is the white stuff in the picture below. You can trace a line, also known as a fascial train, from the hamstrings, to the ischial tuberosity, to the sacrotuberal ligament, to the sacrum).
Click to Enlarge
7/24/09
A1) Incline BB Bench Press
110: 5
135: 5
160: 5
B1) Dips
BW: 4x10
B2) Pull-ups
BW: 4x5
C1) External Rotations
3x10 - used a band since I was in Denver and it was all that I could find
C2) Scapular Retractions
3x25 - used a seated row at a weight that felt challenging; the weight is irrelevant since I will not be back to that gym anytime soon. The actual "weight" on a machine stack varies from machine to machine.
7/26/09
A1) Trap Bar Deadlift
105: 5
120: 5
140: 5
Following my light trap bar deadlift work, I did about 30 minutes of z-health drills followed by around 100 or so body-weight squats with an emphasis on form and grooving the motor pattern.
7/28/09
A1) BB Military Press
65: 5
80: 5
95: 5
B1) Bent Over DB Row
70s: 3x10
B2) Standing Neutral Grip DB Press
30x2: 3x10
C1) TCPD
72.5: 3x11
C2) Face Pulls
50: 3x10
Ended with 50 shoulder dislocates, some static stretching, and a 10 minute z session.
7/29/09
A1) Front Squats
70: 5
85: 5
105: 5
B1) Back Extensions - 4/0/2/1
BW: 4x10
B2) Plank, Hand & opposite arm up
4x10 seconds/side
Finished with about 100 body-weight squats again, some static stretching, and a few z exercises.
Comments
As you can see, all of my work this week used a lot less volume and in some situations was a lot less intense as well. On my upper body days, I cut down on all pressing movements (dropped all the weight on weighted dips, for example) much more than my pulling movements. This is just to give my shoulders a bit of a break. I also axed GHRs entirely for the week, as my sacroiliac area is where my previous back injury was, so I wanted to give this area a break as well. The glutes attach directly on various parts of the sacrum. Although the hamstrings attach to the Ischial tuberosity, they are able to exert pretty significant force on the sacrum via fascial trains
(Fascia ties muscles together; it is the white stuff in the picture below. You can trace a line, also known as a fascial train, from the hamstrings, to the ischial tuberosity, to the sacrotuberal ligament, to the sacrum).
Click to EnlargeAs you can see, deload weeks are highly variable in nature from person to person. I will write more about these later today.
Training Log 7/17/09-7/23/09
Here are my latest results. All in all I felt I had a great training week. I hit PRs on both my upper body lifts and I pushed my lower body lifts pretty hard pain-free and with more range of motion than last week and month.
This week I included a bit of commentary for each workout; taking notes (in addition to the log) helps better prepare you for the next week of lifting. Notes are very useful when planning the next phase of your workouts and can help shape your workouts from week to week. The more often you take notes, the easier you will notice trends and ultimately the better you will be able to adjust your training.
7/17/09
A1) Incline BB Press
205: 5
230: 3
255: 7 (max reps, last month = 250x6)
B1) Weighted Dips
50: 5x12
B2) Weighted Pull-ups
15: 3x6, 1x4, 2x3
C1) External Rotation 3/0/3/0
5 (cable): 3x12 arm against body, 1x12 arm abducted 30 degrees
C2) Scapular Retractions:
42.5: 4x20
Pretty strong day on the bench. I was happy to add 5 lbs and 1 rep to my incline press. However, I was not feeling as strong on the pull-ups. Since this is my highest volume week before my deload, I did an extra set of 3 on the pull-ups to increase the volume. As far as my intensity goes on my 2 major assistance lifts: I tend to go pretty easy on the dips; my hard pressing set is on the incline so any accessory pressing I do is just to foster increased connective tissue strength and a bit of hypertrophy. For pull-ups I go a bit harder, as they are the biggest focus of my assistance on this day.
7/19/09
A1) Trap Bar Deadlift
175: 5
200: 3
225: 25 (getting very close to max reps, still holding off just a bit - did 190x15 last month)
B1) Natural Glute-Ham Raise w/ Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 3x15, 1x10
C2) Plank, opposite arm and leg elevated
4x 12 seconds
C3) Seated T-Bar Row
180: 15 (just one set)
The trap bar deadlift felt pretty good today; I was able to push it pretty hard without any pain which was nice. I also added an extra set in of rowing on this day. I need to increase the strength of my upper back a bit to support my increasing pressing strength.
7/21/09
A1) BB Standing Military Press
120: 5
135: 3
150: 11 (145x10 last month)
B1) Bent-over DB Row
80s: 3x15
70s: 1x20
B2) Standing Neutral-Grip DB Press
40x2: 3x10
35x2: 1x20
C1) Tricep Pushdown
72.5: 3x17
C2) Face Pulls
50: 3x14
I had another good pressing today; again I am pleased with adding 5 lbs and a rep to my overhead press in a month. While these are not the most exciting numbers, adding 5 lbs a month to the overhead press would result in 60 lbs in a year, which is a substantial improvement to say the least. On the standing DB press I decided to bump up the weight and drop the reps. Normally I would wait until after my deload week to do this but I was feeling pretty burnt out by the end of this workout the prior week so I figured a volume reduction would do just fine (this is an example of how you can use workout notes to modify your workout week by week).
7/23/09
A1) Front Squat
120: 5
140: 3
155: 15 (not max reps, but felt pretty good, and ROM was much better than last week. Nice jump over 145x10 last month)
B1) Natural Glute-Ham Raise with Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 3x15, 1x12
C2) Side Plank, on arm
BW: 4x25 seconds/side
As you may have noticed, each day on my leg workouts I do mostly the same assistance work after my main lift. This is because on the whole, I need to focus on increasing the strength of my posterior chain while minimizing compressive and rotational force through the spine and sacroiliac joint area. These bodyweight exercises are quite challenging but since they are not loaded, do not cause spinal compression beyond my current capacity to recover. Once I am comfortable with the strength of my SI, I will begin incorporating single leg movements on a daily basis.
Additionally, I have not changed my volume on my Glute-Ham raise from week to week. However, each time I do the exercise, I increase the "load" by relying less and less on the push-up from the bottom of the lift to bring me to the top.
All in all, I had a great training month and I am going into my deload (light) week satisfied with my progress.
This week I included a bit of commentary for each workout; taking notes (in addition to the log) helps better prepare you for the next week of lifting. Notes are very useful when planning the next phase of your workouts and can help shape your workouts from week to week. The more often you take notes, the easier you will notice trends and ultimately the better you will be able to adjust your training.
7/17/09
A1) Incline BB Press
205: 5
230: 3
255: 7 (max reps, last month = 250x6)
B1) Weighted Dips
50: 5x12
B2) Weighted Pull-ups
15: 3x6, 1x4, 2x3
C1) External Rotation 3/0/3/0
5 (cable): 3x12 arm against body, 1x12 arm abducted 30 degrees
C2) Scapular Retractions:
42.5: 4x20
Pretty strong day on the bench. I was happy to add 5 lbs and 1 rep to my incline press. However, I was not feeling as strong on the pull-ups. Since this is my highest volume week before my deload, I did an extra set of 3 on the pull-ups to increase the volume. As far as my intensity goes on my 2 major assistance lifts: I tend to go pretty easy on the dips; my hard pressing set is on the incline so any accessory pressing I do is just to foster increased connective tissue strength and a bit of hypertrophy. For pull-ups I go a bit harder, as they are the biggest focus of my assistance on this day.
7/19/09
A1) Trap Bar Deadlift
175: 5
200: 3
225: 25 (getting very close to max reps, still holding off just a bit - did 190x15 last month)
B1) Natural Glute-Ham Raise w/ Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 3x15, 1x10
C2) Plank, opposite arm and leg elevated
4x 12 seconds
C3) Seated T-Bar Row
180: 15 (just one set)
The trap bar deadlift felt pretty good today; I was able to push it pretty hard without any pain which was nice. I also added an extra set in of rowing on this day. I need to increase the strength of my upper back a bit to support my increasing pressing strength.
7/21/09
A1) BB Standing Military Press
120: 5
135: 3
150: 11 (145x10 last month)
B1) Bent-over DB Row
80s: 3x15
70s: 1x20
B2) Standing Neutral-Grip DB Press
40x2: 3x10
35x2: 1x20
C1) Tricep Pushdown
72.5: 3x17
C2) Face Pulls
50: 3x14
I had another good pressing today; again I am pleased with adding 5 lbs and a rep to my overhead press in a month. While these are not the most exciting numbers, adding 5 lbs a month to the overhead press would result in 60 lbs in a year, which is a substantial improvement to say the least. On the standing DB press I decided to bump up the weight and drop the reps. Normally I would wait until after my deload week to do this but I was feeling pretty burnt out by the end of this workout the prior week so I figured a volume reduction would do just fine (this is an example of how you can use workout notes to modify your workout week by week).
7/23/09
A1) Front Squat
120: 5
140: 3
155: 15 (not max reps, but felt pretty good, and ROM was much better than last week. Nice jump over 145x10 last month)
B1) Natural Glute-Ham Raise with Push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 3x15, 1x12
C2) Side Plank, on arm
BW: 4x25 seconds/side
As you may have noticed, each day on my leg workouts I do mostly the same assistance work after my main lift. This is because on the whole, I need to focus on increasing the strength of my posterior chain while minimizing compressive and rotational force through the spine and sacroiliac joint area. These bodyweight exercises are quite challenging but since they are not loaded, do not cause spinal compression beyond my current capacity to recover. Once I am comfortable with the strength of my SI, I will begin incorporating single leg movements on a daily basis.
Additionally, I have not changed my volume on my Glute-Ham raise from week to week. However, each time I do the exercise, I increase the "load" by relying less and less on the push-up from the bottom of the lift to bring me to the top.
All in all, I had a great training month and I am going into my deload (light) week satisfied with my progress.
Trianing Log 7/10/09-7/16/09
Had a pretty productive week this week, here are the results:
7/10/09:
A1) Incline BB Bench Press
190: 3
215: 3
245: 8 - max reps (last month was 235x7)
B1) Pull-ups
15: 3x6, 2x5
B2) Dips
50: 5x11
C1) Scapular Retractions
35 (cables): 3x25
C2) External Rotations - 3/0/3/0
1: 15/15
Finished up with a few z-health drills, nerve glides, and about 10 shoulder dislocations.
7/12/09:
A1) Trap Bar Deadlift
165: 3
190: 3
210: 25 - getting pretty close to max reps, at least for my forearms!
B1) Natural Glute Ham Raise w/ pushup
BW: 4x8
C1) Back Extension - 3/0/2/0
C2) Plank - Opposite Arm & Leg Up
3 sets x 15 seconds per side
Followed by 2 sets of 30 seconds of static stretching for the hamstrings (lying down and using a band) and 2 sets of 30 seconds of stretching for the rectus femoris.
Also did a set of 50 shoulder dislocations as described by Dante in a post that can be found here. Here is a video of this exercise if you have not seen it before. While the film is not the best quality, the person in it has an English accent, which makes up for it. Additionally, the shoulder dislocations as described by Dante are to be done a bit slower. This results in increased blood flow to the muscle groups around the shoulder capsule, which makes the exercise quite a bit harder, in addition to increasing its effectiveness.
7/14/09:
A1) BB Standing Military Press
110: 3
130: 3
145: 12 - max reps (140x9 last month). Great arousal on this set, everything went perfect.
B1) Bent Over DB Row
80s: 3x14
65s: 1x30
B2) DB Standing Neutral Grip Press
35x2: 3x15
30x2: 1x19
C1) Cable Triceps Push-down
72.5: 3x16
C2) Face Pulls
50: 3x13
Followed up with some z health and some brief static stretching for the triceps.
7/15/09:
I warm up with 10-15 minutes of Z-health on squat day in addition to a few dynamic stretching moves and then warming up with the bar and lighter weight. My hips tend to be pretty stiff and the warm-up helps out my form quite a bit.
A1) Front Squat
115:3
135: 3
150: 15 (not max reps, but my form felt pretty solid today and my depth was acceptable, so that was an improvement over last month)
B1) Natural Glute Ham Raise w/ push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 15, 10, 10
C2) Side Plank - on Hand
4x22 seconds per side
Cooldown:
2 sets of 30 seconds of hamstring and rectus femoris static stretching
2 sets of 10 of a kneeling squat mobilization
1 set of 50 of shoulder dislocations
A select few z-health drills and nerve glides
All in all, it was a pretty good week in training. I was really pleased with my performance on the military press, if all goes well, Christmas just might come early with that 225!
7/10/09:
A1) Incline BB Bench Press
190: 3
215: 3
245: 8 - max reps (last month was 235x7)
B1) Pull-ups
15: 3x6, 2x5
B2) Dips
50: 5x11
C1) Scapular Retractions
35 (cables): 3x25
C2) External Rotations - 3/0/3/0
1: 15/15
Finished up with a few z-health drills, nerve glides, and about 10 shoulder dislocations.
7/12/09:
A1) Trap Bar Deadlift
165: 3
190: 3
210: 25 - getting pretty close to max reps, at least for my forearms!
B1) Natural Glute Ham Raise w/ pushup
BW: 4x8
C1) Back Extension - 3/0/2/0
C2) Plank - Opposite Arm & Leg Up
3 sets x 15 seconds per side
Followed by 2 sets of 30 seconds of static stretching for the hamstrings (lying down and using a band) and 2 sets of 30 seconds of stretching for the rectus femoris.
Also did a set of 50 shoulder dislocations as described by Dante in a post that can be found here. Here is a video of this exercise if you have not seen it before. While the film is not the best quality, the person in it has an English accent, which makes up for it. Additionally, the shoulder dislocations as described by Dante are to be done a bit slower. This results in increased blood flow to the muscle groups around the shoulder capsule, which makes the exercise quite a bit harder, in addition to increasing its effectiveness.
7/14/09:
A1) BB Standing Military Press
110: 3
130: 3
145: 12 - max reps (140x9 last month). Great arousal on this set, everything went perfect.
B1) Bent Over DB Row
80s: 3x14
65s: 1x30
B2) DB Standing Neutral Grip Press
35x2: 3x15
30x2: 1x19
C1) Cable Triceps Push-down
72.5: 3x16
C2) Face Pulls
50: 3x13
Followed up with some z health and some brief static stretching for the triceps.
7/15/09:
I warm up with 10-15 minutes of Z-health on squat day in addition to a few dynamic stretching moves and then warming up with the bar and lighter weight. My hips tend to be pretty stiff and the warm-up helps out my form quite a bit.
A1) Front Squat
115:3
135: 3
150: 15 (not max reps, but my form felt pretty solid today and my depth was acceptable, so that was an improvement over last month)
B1) Natural Glute Ham Raise w/ push-up
BW: 4x8
C1) Back Extension - 4/0/2/1
BW: 15, 10, 10
C2) Side Plank - on Hand
4x22 seconds per side
Cooldown:
2 sets of 30 seconds of hamstring and rectus femoris static stretching
2 sets of 10 of a kneeling squat mobilization
1 set of 50 of shoulder dislocations
A select few z-health drills and nerve glides
All in all, it was a pretty good week in training. I was really pleased with my performance on the military press, if all goes well, Christmas just might come early with that 225!
Training Log 7/3/09-7/9/09
Since I just wrote about goals yesterday I think it would be fitting to outline my own goals for the gym and explain a bit of the rationale behind the process.
I have 2 major goals for my next 6 months of training. Firstly, I would like to perform a standing military press overhead with 225 lbs. I would like to do this for 3 reasons:
The basis of my training is currently Jim Wendler's 5/3/1. The percentages and philosophy are great for what I am currently working for - raw strength and steady progress. Additionally, z-health makes up the bulk of my warm-up, mobility, and injury prevention plan. I also throw in some traditional modality work, like dynamic and static stretching, and preventive strength exercise to aid in the recovery and injury prevention process. With that said, here is my past week of training with a bit more of background info:
Bodyweight: 178 lbs
Personal Records (PRs):
BB Bench Press - 355 - 3/13/09
Deadlift - 415 - Spring 2008
Back Squat - 385 - Spring 2008
BB Standing Military Press - No PR on record, estimated at 175 lbs at 6/6/09
* A side note on notation: A, B, C = groups of the same letter are done in alternating fashion 1 set at a time until all sets have been completed. Sets are always listed as weight x reps.
As far as chosen lifts go, I have chosen to opt for an incline press over a flat bench press because it has more carryover to the standing BB military press. I have chosen to use the trap bar deadlift and the front squat over a normal deadlift and back squat because the former lifts result in much less compressive force on the spine then the latter. With that said, on to the training log!
7/3/09:
A1):Incline BB (barbell) Bench Press:
175: 5
205: 5
230: 12 (max reps) - last month's total = 225x6 (the movement had not been used in awhile)
B1) Weighted Dips
50: 5x10
B2) Weighted Pull-ups
15: 5x5
C1) External Rotation - 3/0/3/0 tempo - (3 second eccentric and concentric movements)
5(cables): 2 sets of 10 with arm against body, 2 sets of 10 with 30º of abduction.
7/5/09:
A1): Trap Bar Deadlift
155: 5
175: 5
200: 20 (not quite max, but was not easy! Stopped once confidence decreased.)
B1) Natural Glute-Ham Raise (push-up at the bottom)
BW(body-weight): 4 sets of 8
If you've never seen one of these before, I've included a video of a guy doing them:
C1) Back Extensions - 2/0/2/0
BW: 1x15, 2x10
7/7/09:
A1) BB Standing Military Press
105: 5
120: 5
135: 13 (max reps) - PR (personal record) over last month's 130 lbs x10
B1) Bent over DB (dumbbell) Row
80s: 3x13
65s: 1x29
B2) Standing DB Neutral Grip Press
35x2: 3x14
30x2: 1x24
C1) Tricep Pushdown
72.5 (cables) : 3x15
C2) Face Pulls
50 (cables): 3x12
7/8/09:
A1) Front Squat
125: 5
140: 5
150: 10 (not close to max, but taking it slow for these first few months)
B1) Natural Glute-Ham Raise with Push-up
BW: 3x8
B2) Side Plank
3 sets x 20 secs/side
C1) Back Extension - 2/0/2/0
BW: 3x15
Wow, that was a long post. Next week, since I won't have such a long intro, I'll go into more detail about how I incorporate mobility, injury prevention, and recovery modalities into my routine.
I have 2 major goals for my next 6 months of training. Firstly, I would like to perform a standing military press overhead with 225 lbs. I would like to do this for 3 reasons:
- I could use a break from the bench press.
- I think my physique would benefit from the widening of the shoulders.
- The standing military press just looks cool!
The basis of my training is currently Jim Wendler's 5/3/1. The percentages and philosophy are great for what I am currently working for - raw strength and steady progress. Additionally, z-health makes up the bulk of my warm-up, mobility, and injury prevention plan. I also throw in some traditional modality work, like dynamic and static stretching, and preventive strength exercise to aid in the recovery and injury prevention process. With that said, here is my past week of training with a bit more of background info:
Bodyweight: 178 lbs
Personal Records (PRs):
BB Bench Press - 355 - 3/13/09
Deadlift - 415 - Spring 2008
Back Squat - 385 - Spring 2008
BB Standing Military Press - No PR on record, estimated at 175 lbs at 6/6/09
* A side note on notation: A, B, C = groups of the same letter are done in alternating fashion 1 set at a time until all sets have been completed. Sets are always listed as weight x reps.
As far as chosen lifts go, I have chosen to opt for an incline press over a flat bench press because it has more carryover to the standing BB military press. I have chosen to use the trap bar deadlift and the front squat over a normal deadlift and back squat because the former lifts result in much less compressive force on the spine then the latter. With that said, on to the training log!
7/3/09:
A1):Incline BB (barbell) Bench Press:
175: 5
205: 5
230: 12 (max reps) - last month's total = 225x6 (the movement had not been used in awhile)
B1) Weighted Dips
50: 5x10
B2) Weighted Pull-ups
15: 5x5
C1) External Rotation - 3/0/3/0 tempo - (3 second eccentric and concentric movements)
5(cables): 2 sets of 10 with arm against body, 2 sets of 10 with 30º of abduction.
7/5/09:
A1): Trap Bar Deadlift
155: 5
175: 5
200: 20 (not quite max, but was not easy! Stopped once confidence decreased.)
B1) Natural Glute-Ham Raise (push-up at the bottom)
BW(body-weight): 4 sets of 8
If you've never seen one of these before, I've included a video of a guy doing them:
C1) Back Extensions - 2/0/2/0
BW: 1x15, 2x10
7/7/09:
A1) BB Standing Military Press
105: 5
120: 5
135: 13 (max reps) - PR (personal record) over last month's 130 lbs x10
B1) Bent over DB (dumbbell) Row
80s: 3x13
65s: 1x29
B2) Standing DB Neutral Grip Press
35x2: 3x14
30x2: 1x24
C1) Tricep Pushdown
72.5 (cables) : 3x15
C2) Face Pulls
50 (cables): 3x12
7/8/09:
A1) Front Squat
125: 5
140: 5
150: 10 (not close to max, but taking it slow for these first few months)
B1) Natural Glute-Ham Raise with Push-up
BW: 3x8
B2) Side Plank
3 sets x 20 secs/side
C1) Back Extension - 2/0/2/0
BW: 3x15
Wow, that was a long post. Next week, since I won't have such a long intro, I'll go into more detail about how I incorporate mobility, injury prevention, and recovery modalities into my routine.
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