Friday, May 9, 2008

Blog Update

My Training:
Honestly, I've been following a fairly detailed plan with an emphasis on improving the "3 Big Lifts": Bench Press, Squat, Dead Lift….All Un-Equipped. This plan proved to work very well as it's based off of Westside principals (which I've used in the past). I will de-load next week and begin a new 4-week cycle the following week. I think my two max-effort exercises will be Floor Press and Pin Pulls from Below the Knee on the next cycle. Overall, I feel good, my nutrition is coming together and the mix of KB work with max effort power lifting training seems to be a nice pair! Now that the weather is nice, I will incorporate some outdoor training more, i.e.: Tire Flipping, Hill Running, Sled Dragging, etc., on my KB days. Here's a recap of the last two weeks' training.

Week of 4/28 – 5/2:
Monday 4/28
Worked with class and did a light workout with the 24kg. C&P 3x1,2,3,4,5; Superset w/ BW Pull Ups. Finished off with Double 28kg Swings = 100.

Tuesday 4/29
3rd week of 4 in this training cycle with 3-board press. I hit 90% = 315, 4x2. I didn’t have the greatest of days….a little weak and slow.
4x8-10 of the following
Close Grip Pull Down
Front Raise w/ 45# Plate
DB Rear Raise on Incline

Thursday 5/1
3rd week of 4 with Barbell Box Squat – Box has been set at parallel or a little below (Definitely “White-Light-Depth”). My stance with these are wide (inside edge of the rack) with a little turn-out angle on the toes.
90% = 420, 4x2….Felt better today. The weight felt light and I moved it pretty quick.
3x10 of the following
Barbell Good Morning
RDL on Box

Friday 5/2
Felt a little frisky today and played around with The Beast. These are the days I look forward to…just foolin’ around and hittin' some PR’s!
The Beast = 48kg or 106 lb
10 Snatches – Right
Clean and Press – Right, 3 failed attempts Left
TGU – Right

Week of 5/5 - 5/9:
Monday 5/5
Light Clean and Press again…I’m loving this for if for just prehab, restoration and recovery!
24kg 3x2,2,3,4,5; Superset w/ BW Pull Up
2 Rounds of the Following w/ Double 24kg
5 Swings, 5 Cleans, 5 Squats - :30 Rest
Then Lead Boots – 2 Rounds
Squat Jump - :30
Speed Squat - :30
Pause Squat - :30
Squat and Hold - :30
Rest – 1:00

Tuesday 5/6
Max Day!!!
4/4 in this cycle, so let’s see what improvements were made:
3 Board Press: 225x1, 275x1, 315x1, 335x1, 350x1 (felt very fast!), 365x1 (struggle), 365x1 (Better!)
20 pound improvement in 4 weeks or 5.8%....I’m happy with that!
Close Grip Bench w/ Chains – 225 4x5
4x10 of the following
BW Dips
DB Rear Raise on Incline

Wednesday 5/7
Shouldn’t have done anything today, but I worked in a couple rounds with one of the classes.
KB Complex w/ Double 20kg 1x4,5; 2x1,2,3
Complex = Swing, Clean, Thruster, Renegade Row, Push Up

Thursday 5/8
Max Day….Again!!!
Let’s see how the training cycle affected my box squat:
Barbell Box Squat – Box set at Parallel – Wide Stance
Warm Up, then: 225x1, 315x1, 365x1, 405x1 (add belt), 455x1, 475x1, 500x0, 500x1
35 pound improvement or 7.5% increase….I can handle that plus I hit 500 for the first time in over a year. I lost my balance on the first attempt. Second was as strong as I’ve ever moved that weight before. The tension work I've learned from training with the kettlebell is definitely paying off.
4x10 of the following
Straight Arm Cable Pull Downs
RDL off Box
Jump Rope – 100x

Then I decided to do some singles of some Muscle Cleans; 205x1,1,1,1,1

Getting back to lifting heavy barbell lifts has been a nice change. The training is coming together. I don't feel overdone and the KB work is always a welcome filler.

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