Deload: week 11/24/08

MONDAY – UPPER

A1- DB floor press  70s  3 x 10

A2- Seated rowing 135  3 x 10

B1- Reverse face pulls  2 x 12

B2- Scap push ups  2 x 10

B3- Prone internal rotations 2 x 12/arm

C1- Purple band pushdowns  2 x 30

C2- Hammer curls  2 x whatever

WEDNESDAY – LOWER

A- DB step ups  3 x 6/leg with 45s

B- 45deg. back extension  3 x 12  +25#

C- BOSU knee tucks  2 x 8/leg

D- Sled draggin’  115#  for 10 minutes, pulling different ways each trip

That was it for the deload week, since I felt like I hadn’t fully recovered from my very high volume week as of Wednesday…I felt pretty tired the whole week.

Now, next cycles will focus more and more on GPP and HIIT if I want to pass the firefighters physicals…I don’t think I’ll have much problem with any of the strength tests as long as I do chin ups on a regular basis until then, but the cardio part is going to be a bit more hard since I’ve been doing mostly anaerobic stuff for a few years now…I’ll have to start running again, and in the mean time be carefull for the shin splints shits.  I’ll still keep updates on the blog in th e next months anyways…

DL

Training week: 11/17/08 – Very high volume

MONDAY – DE UPPER

A- Speed bench vs. doubled mini-bands  95  3 x 3, 105  3 x 3, 125 x 3, 145 x 3

B- BB close grip floor press  185 x 3, 205 x 2, 225 x 2, 235 x 2

C1- 3 point row  75  4 x 10/arm

C2- DB serratus punch  50  3 x 10/arm

D1- Purple band pushdown  2 x 30

D2- Neck work with ball vs wall 2x

WEDNESDAY – DE LOWER

A- Box sqaut vs purple bands  135  3 x 2, 155  3 x 2, 185 x 2, 225 x 2

B- Deads  315 x 1, 335 x 1, 365  5 x 1

C1- 1 leg squat off box  3 x 6/leg  +15# DB

C2- McGill’s crunches 3 x 10/leg  +25# plate

D1- DB swing  65  3 x 10

D2- DB pick  30  3 x 15sec./hand

THURSDAY – ME UPPER

A- 4 board press  225, 235, 245, 255, 265, 275, 285 x 1, then 265  3 x 1

B- DB bench  105 x 5, 110 x 5, 100 x 6, 100 x 5

C1- Neutral grip pulldown  150  3 x 10

C2- Seated row to neck  3 x 10-12

D1- Neck work with ball  2x

D2- Scap push ups  2 x 10

E- Purple band pushdowns  100reps

SATURDAY – ME LOWER

A- Box squat 4″ above parallel  315, 325, 335, 345, 355, 365 x1, then 335  3 x 1

B- Front squat 185 x 3, 205 x 3, 215 x 3, 225 x 3, 235 x 3, 245 x 3

C- DBs bulgarian split squat  40s  2 x 8/leg

D1- RDLs  185  3 x 8

D2- Pulldown abs  3 x 10-12

E- Forearm roller  2x both ways

P.S.  That was the most intense freakish workout I’ve done in months…my CNS was totally run down and I felt that way all evening…

11/10/08 Training week (medium volume)

MONDAY – DE UPPER

A- Speed bench 135  2 x 3, 155  3 x 3, 165, 3 x 3

B1- Chin ups  25#  3 x 5

B2- Close grip incline bench  155  3 x 5

C1- Seated row  150  2 x 10

C2- Push ups BW  2 x 15

D1- Neck work with ball front/back  2x

D2- Seated cleans 25s  2 x 10

WEDNESDAY – DE LOWER

A- Box squat  185  3 x 2, 195  3 x 2, 205  2 x 2

B- DL 245  1rep every 30sec. for 5minutes

C- Overhead walking lunges  30s  3 x 12 steps

D1- BB antirotation  3 x 8/side

D2- DB pick 30(this is weak) 3 x 15sec./hand

THURSDAY – ME UPPER

A- 1 board press  4 x 1 @ 235

B- DBs floor press  100s  3 x 5

C1- Inverted rows  BW  3 x 10

C2- Reverse face pulls  3 x 12

D1- Lateral raises/curls  25s  2 x 10

D2- Purple band push downs 2 x 30

SATURDAY – ME LOWER

A-  Hanging weight box squat (2″ above parallel)  up to 315  4 x 1

B- Close stance low box squat  185 x 3, 205 x 3, 225 x 3, 245  2 x 3

C1- DBs bulgarian split squats 40s  3 x 6/leg

C2- Runner’s ab hold on back extension  3 x 20ish sec.

C3- Green band pullthroughs 3 x 12

D- BB hook holds with 2 fingers  2 x 20ish sec. (2 combinations)

DL

Back to blogging…Week 11/03/08

Here I am; back blogging my training. Since I do not have internet access (and a computer, for that matter) in my new appartment yet, I am obliged to blog my training every other week resuming briefly what I’ve done…that’s the best I can for now, and I don’t want to stop updating on my training ’cause I find it very useful… and kinda cool as well! So here’s my training from the November 3 week:

MONDAY – DE UPPER

A- Speed bench  6 x 3 @95 + doubled mini-bands

B1- Close grip incline bench  135 x 5,  155  3 x 5

B2- Chin ups  25#  4 x 5

C1- Face pulls  120  3 x 12

C2- Scap push ups  BW 3 x 10-12

D1- Seated cleans  20s  3 x 10-12

D2- Neck work with ball vs. wall front/back  3x

WEDNESDAY – DE LOWER

A- Box squat vs. purple bands  3 x 2@135, 3 x 2@155, 185 x 2, 205 x 1

B- Speeds deads  245  1 rep every 30sec. for 5min.

C1- Step ups BB  115  3 x 6/leg

C2- Supine int rot stretch  2x

D1- Pallof hold  3x 20sec./side

D2- 45deg. back extension  45#  3 x 12

E- Plate pich  3 x 20sec./hand (3×10#)

FRIDAY – ME UPPER

A- 1 board press  up to 255 x 1 (225, 235, 245)

B- DBs bench  95s x 5, 100s x 5, 105s x 6

C1- DB row  85  3 x 8/arm

C2- Scap push ups  BW 3 x10

D1- Reverse face pulls  2 x 12

D2- Purple band pushdowns  2 x 25

D3- Neck work with ball 2x

SUNDAY – ME LOWER

A- Box squat 2″above parallel  275 x 1, 295 x 1, 315 x 1, 325 x 1, then back to 315  2 x 1

B- Rack pulls from knee  275 x 3, 315 x 3, 335 x 3, 365 x 3

C1- BB ab rollout  3 x 8

C2- DBs bulgarian split squats  3 x 6/leg with 40s

D- Zottman curls 2 x whatever

Finished with 30 minutes treadmill 45 minutes later for cancer…steady state cardio in the 80-80% HR range really sucks, but not as much as having to fight with cancer; that was for a good cause.