A- Fat grips 3 board press 3 x 2 @ 245…good combination of 2 current weaknesses; 3 board + fat grip…
B1- Seated rows 2 x 10 @ 180
B2- DBs floor press 85s 2 x 8
C1- Seated row to neck 2 x 10-12 @ 60
C2- Purple band pushdowns 2 x 30
C3- DBs curls 35s 2 x 8
Fillers- Crossover 1 leg squat 2 x 5/leg, Miniband dorsifelxion + eversion/inversion 2x
That was it. Kinda short, but intensity has not been that good in a while.
DL
I TOO, CAN USE FANCY BLOG TITLES, HAMER!!
Just did a little circuit for a short GPP training…here is what I did:
A1- Deads 225 x 4…mix grip, switching grip every rep
A2- Farmer’s walk 70s x 1 trip + back
A3- Inverted rows x 8-10….those are painful with a rope…OUCH! my hands….
A4- Overhead walking lunges 25s DB x 1 trip
Repeated this 3 times…I used about 90 seconds rest between sets…wasn’t that hard, I just did it to get the blood flowing in the first place.
DL
A- Close stance low box squat 225 2 x 2, 235 x 2, 245 x 2 then 205 2 x 6
B- RDLs 3 x 6 @ 185
C1- Pull throughs 2 x 15 @ 150…easy
C2- Ab hold on 45deg. back extension 25# x 30sec., 35# x 30sec.
That is IT…and good enough for me. I need a plan ’cause those 3 days a week aren’t being productive; I’M doing pretty low volume, intensity is OK, but I’m only training lower body once a week…might switch to full body training for a while and use more Fillers which could do wonders for my ankles and shoulder….just need a plan.
DL
Today was off from the gym. I went golfing in the afternoon; I played 108…things are getting better, especially with the driver. 2night I decided to take Zach Even-Esch challenge: 100 push ups, 100 squats and 100 pull ups under 15 minutes – since I had no gym to train.
Did 100 push ups, 100 squats and 65 pull ups IN 15 minutes. I stopped at 15 minutes ’cause I wouldn’t have hit 100 pull ups anytime soon…I think what Zach meant was actually 100 inverted rows, which makes a lot more sense to me…I’m telling you, 100 pull ups is IMPOSSIBLE! This is just too hard. Besides that, it was a cool training to change the routine, and it was short…Good thing.
DL
A- Parallel grip pull ups 5 x 5 +25lbs
B1- Push ups 1 x 12 +45#, 1 x 12, 1 x 8 +Alex on my back…which is about 88#
B2- 1 arm DB row 70 3 x 10/arm
C1- Purple band pushdowns 2 x 30
C2- Zottman curls 2 x whatever with 30# DBs
C3- Reverse flys 2 x 12
That is it and I was bored way before the end of my training; I had a hard time finishing….there are days like these…
DL
A- Plyos: 1. Box jumps 3 x 3…increasing height every set 2. Heidens 3 x 6/leg
B- Box squat up to 3 x 2 @ 255, 2 x 6 @ 205….I don’t know, but these weights seem pretty pathetic compared to what I’m used to squatting. I know I didn’t wear my briefs, but shouldn’t I be able to squat close to 300 for a double?? Do my briefs give me that much carryover??
C- RDL 185 4 x 6….pretty easy, but it’s 12 hours later and already sore!
D- Ab circuit: Side jacknifes 5/side, Jacknife x 10, Plank rolls 3sec. x 5…All of this on SB and repeated twice.
I did some filler mobility exercises in between my squat and RDL…stuff like: side lying internal ROM mob., Bulgarian split squat EQIs and lat stretches. That is about it. I will use these fillers to work on my ankle stability as well as on my t-spine and c-spine mobilization in the next few weeks and see how it goes…
DL
After lots of blue heat and a good warm up….
A- Bench press up to 2 x 3 @ 245…which I think is pathetic BTW.
B1- Push ups +45lbs plate vs. minibands 3 x 12-15….Those are cool, but I doubt my elbows were ready for that!
B2- Seated rowing 3 x 12 @ 150…I haven’t focus on the weight used on these, but I realized recently that I’m trailing behind compared to my horizontal pushing strength….
C1- Reverse flys 2 x 12
C2- Purple band pushdowns 2 x 30
D1- SB neck front hold 2 x 30ish seconds…
D2- Mini-band seated neck good AM 2 x whatever
That was it…elbows felt great after training, but that wasn’t the case for my right shoulder. The full ROM benching wasn’t probably the brightest idea, but I forgot my boards at home and the squat rack was occupied so I couldn’t do floor presses. Coming back home in my car, my elbows didn’t feel great (probably from those insane push ups with all the tension at the top), and my shoulder still don’t feel good.
Note to myself #1: No full ROM benching whatsoever for 2 weeks or so.
Note to myself #2: Easy on the intensity for the elbows…and no added band tension work for a few weeks (except for pushdowns which are GREAT).
DL
Went trekking at Bromont this afternoon with my buddy JP. It’s cool to go up with somebody ’cause you’re less likely to stop a few times on your way up. Your will of not letting your weaknesses show takes over and you keep going ’til you’re at the top…This is good shit!
DL
p.s. took about 35 min. and no stop to get to the top
Coming back from a big deload week where I did very little, so here we are trying to get it started again while going easy on my shoulder and elbow…
A- DB floor press 70s x 12, 80s x 10, 90s x 8
B- Seated rowing 135 x 12, 150 x 10, 165 2 x 10
C- Purple band pushdowns 3 x 30
D- Ab circuit: SB jacknife x 12, SB plank rolls x 5, Deadbug 1 leg raise x 8/leg…repeated 2x
That was it; shoulder felt great, elbow not as good as I felt my tricep tendon irritating a little after my last set of rowing…Beside that it was OK.
DL
Sunday, I went on to climb Bromont’s mountain. It was a real hot and humid day outside, but I decided to go anyways. It took me 35-40 minutes and I stopped once when I was 3/4 of the way to the top.
Trekking is goog cardio training; it’s pretty short, it’s intense, you have a concrete goal to reach and you’re not stuck on machine having the impression that you’re not moving and seeing every seconds go by so slowly!
Monday = no training ’cause I’m deloading and giving my joints a break.
DL
