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Scott's training log and occasional insights...


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Hey Scott,

 

Sorry, i am just catching up on your log here.

 

I seen on your post 144, you said 130-150 bpm was low for you. That's very impressive! At 150 bpm, that is what, around 80-85% of your max heart rate? At 150 bpm, on a scale to 1-10, how do you feel cardio and breathing wise? Does this vary for you depending on the exercise? I have noticed at 130 bicycling feels totally different that 130 running for me because i am in much better bicycling shape.

 

But at 145-150 bpm range on my bike, my breathing starts to increase dramatically, although my max HR is a little lower than yours. So if you feel great at 150, what rate does it take to get you close to a 10 on 1-10 scale?

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last couple...

 

Thursday, 5/8/14 - Deadlift

1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1; 365x1; 275x3, 245x3, 225x3

2. box squat w/ chains: 185x2 / 5 sets

3a. 45 degree back raise: 3x8

3b. reverse sit-up: 3x15

3c. shrugs: 3x12

 

Tuesday, 5/6/14 - Bench press

1. bench press: barx10, 95x5, 115x3, 135x1, 155x1, 170x1, 180x1; 205x1, 215xmiss; 165x3, 150x3, 130x3

2a. barbell extension: 4x10-12

2b. seated row: 4x10-12

3a. lateral raise: 2x10

3b. pulldown: 2x10

4. hammer curl: 3x8

5. long cycle: 16kg x 8, 20kg x 5, 24kg x 4; 16kg x 5, 20kg x 5, 24kg x 4

 

Monday, 5/5/14 - squat

1. squat: barx5 / 2, 95x5, 135x3, 185x1, 225x1; 275x1, 300x1; 225x3, 200x3, 175x3

2. speed deadlift w/ chains: 245x1 / 6 sets

3a. shrugs: 3x8-12

3b. GHR: 3x8

3c. weighted abs: 3x20

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Dwayne - 130-150 is my range for cardiac development and I start breathing heavy around 145-150 so I don't maintain it during CVD work. Basically I start running until I hit 150 then walk until I hit 130 and repeat for the desired training duration. I usually end up avg around 138-142bpm. Thanks!

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Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

Tuesday, 5/13/14 - bench press

1. bench press: barx10, 95x5, 115x3, 135x2, 155x1; 185x2, 205x1 / 3 sets

2. 3-board bench press: 135x3, 155x2, 185x1; 145x3, 165x2, 195x1; 155x3, 175x2, 205x1

3. bench press: 155x3, 145x3, 135x3

4. DB extension: 3x8

5. pushdown: 2x15

6. chins: 3,2,1 / 2

7. pulldowns: 3x8

8. rear delts: 3x8-12

9. DB curls: 3x8

10. ab circuit x a bunch

 

Monday, 5/12/14 - squat/deadlift

1. squat: barx10, 95x5, 135x3, 185x2; 225x2, 275x1 / 3 sets

2. deadlift w/ chains: 225x2 / 5 sets

3. squat: 205x3, 185x3, 155x3

4a. GHR: 3x8

4b. weighted abs: 3x20

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Last few sessions - getting caught up on my log...

 

Week 4 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

*Testing lifts this week - this will give me an idea if I will do the full meet or deadlift-only, and give me an idea of what I want to start shooting at for the attempts of the lift(s).

 

Monday, 5/19/14 - squat test

1. squat: barx5 / 2, 95x5, 135x3, 185x2, 225x1, 275x1, 315x1, 365x1 (after reviewing the video this was definitely to parallel, but iffy on whether or not I broke parallel)

2. long cycle (clean & jerk of 2 kettlebells): I went 0:30 on / 0:30 off for a ladder of 16kg/20kg/24kg for 3 total circuits. Rest was 1:30 between circuits and reps were: 5/4/4 - 5/5/5 - 5/4/4.

3a. pulldown: 3x10

3b. GHR: 3x8

3c. ab circuit: 3 rounds of 3 drills

 

Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

Friday, 5/16/14 - bench accessory

1. close grip bench press w/ chains: 95x5 / 5 sets

2a. incline DB bench press: 3x8

2b. lat pulldown: 3x10

3a. laterals: 3x8

3b. seated row: 3x8

4a. pushdown: 3x12

4b. DB curl: 3x8

5. med ball ab circuit: 3 sets

 

Thursday, 5/15/14 - deadlift

1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x1 / 3 sets

2. box squat w/ chains: 185x2 / 3 sets

3. rack pull: 275x3, 245x3, 225x3

4a. reverse hyper: 3x10

4b. ab circuit: a bunch of reps

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Thursday, 5/22/14 - deadlift

1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 425x1

2a. lat pulldown: 3x12

2b. reverse hyper: 3x10

2c. ab bench: 3x20

 

Tuesday, 5/20/14 - bench press

1. bench press: barx10, 95x5, 115x3, 135x2; 155x1, 185x1, 205x1, 230x1

2. reverse band bench press: 225x5, 245x3, 275x3

3a. skull crusher: 4x8

3b. seated row: 4x12

4a. lateral raise: 3x12

4b. DB curls: 3x8

5. med ball abs: 3 rounds

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Friday, 5/23/14 - long cycle and bench accessory

1. long cycle: main set: 20kg x 30 / 5:00 (steady 6 RPMs); accessory: 24kg x 4/0:30, 20kg x 4/0:30, 16kg x 5/0:30 x 2 sets

2a. close grip bench: 95x5 / 5 sets

2b. chins: 15 reps

3a. laterals: 3x10

3b. seated row: 3x10

4a. pushdowns: 3x15

4b. db curls: 3x10

4c. med ball abs: 3 sets of 3 drills

*running: 20:00 of alternating walk/run

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This past week has been a de-load after hitting maxes last week.

 

Week 5 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

*Deload week after hitting maxes last week.

 

Friday, 5/30/14 - Bench Accessory

1. close grip bench press: bar x 10, 65x8, 80x6; 95x5 / 2 sets

*chins: 15 reps

2a. DB bench press: 2x8

2b. seated row: 2x10

3a. pushdown: 2x15

3b. curl: 2x10

3c. laterals: 2x10

4. ball abs: 3x15,12,10

 

Thursday, 5/29/14 - Deadlift

1. deadlift: 135x5, 155x5, 185x5, 205x5

*chins x 2 reps with every set of deadlifts

2a. abs: 3x8

2b. pulldowns: 3x8

3. kettlebell snatch: 16kg x 8+8 / 3:00

 

Tuesday, 5/27/14 - Bench Press & Long Cycle

1. long cycle: 16kg x 21/3:00, 16kg x 14/2:00, 16kg x 7/1:00

2a. bench press: bar x 10, 65x5, 80x5, 95x5, 105x5

2b. chins: 12 reps

3a. db bench press: 2x10

3b. seated row: 2x10

4a. pushdown: 2x8-10

4b. curl: 2x6-8

4c. laterals: 2x6-8

5. ab circuit: 2 rounds

*running x 20:00

 

Monday, 5/26/14 - Squat (BW - 194lbs)

1. squat: barx5, 95x5, 135x5, 155x5

2a. pulldown: 3x8

2b. weighted abs: 3x15

3. kettlebell snatch: 16kg x 8+8 / 5:00

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Check out this great interview I did with vegan arm-wrestler Rob Bigwood!

http://plantbasedperformance.org/1/post/2014/06/rob-bigwood-talks-plants-arm-wrestling-and-bubble-baths.html

 

This past week's training:

 

Week 6 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

Friday, 6/6/14 - long cycle and press / bench accessories

1. press: barx10, 65x8 / 3 sets

2. long cycle: 20kg x 3, 16kg x 3, 12kg x 3 / 3 rounds

3. 1-arm long cycle: 24kg x 3+3 / 3 sets

* chins x 55 reps

4a. close grip bench press: 95x8 / 3 sets

4b. barbell curl: 65x10 / 3 sets

5. ab circuit: 5 drills x 3 rounds

*finished club swinging and a ton of grip / forearm work

 

Thursday, 6/5/14 - deadlift

1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x3, 335x3, 365x2

2. reverse band deadlift: 405x1, 455x1

*chins x 8 reps

3. bent over barbell row: 135x8 / 3

4a. pulldown: 4x8-10

4b. weighted abs: 4x20

4c. 45 degree back raise: 4x6-8

 

Tuesday, 6/3/14 - bench press

1. bench: bar.x 10, 65x8, 95x5, 115x3, 135x2, 155x1, 175x1 / 3 sets; 150x5, 130x5, 115x5, 95x12

*chins w/ various grips x 33 reps

2a. incline bench press: 3x8

2b. seated row: 3x10

3a. pushdown: 3x12

3b. db curl: 3x8-10

3c. laterals: 3x8-10

4. ab circuit: 3 drills x 3 rounds

 

Monday, 6/2/14 - squat - BW=194lbs (got a small back spasm this weekend so took it easy today)

1. squat: barx5, 95x5, 115x5, 135x5, 155x5

2. deadlift: 135x5, 155x4, 185x3, 205x2, 225x1

3a. reverse hyper: 3x10

3b. weighted abs: 3x15

3c. pulldown: 3x10

4. kb snatch:12kg x 10/8/6/4/2

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  • 1 month later...

Sorry I haven't posted in a while! Since 6/6/14 I've turned 39 and also been SUPER busy with work and projects, but I've been getting my training in! I've had some shoulder issues with benching, so I've decided to do the deadlift-only event at the Naturally Fit Games with my Plantbuilt powerlifting team. It's kind of a bummer not doing the full meet but my shoulder can't handle the bench load and I've had an issue with it this past training cycle. I've backed off and it's feeling pretty good. So I'm just going to focus on my deadlift for this meet and bringing the shoulder strength back up slowly.

 

As of now I'm competing in the deadlift-only 198lb class, submaster's division. My meet attempts will most likely be:

 

opener - 385

2nd attempt - 410

3rd attempt - 435-445 (based on how the 410 goes; right now I have a current training max of 425, so these numbers should be do-able!)

 

Here's my past month's training:

Week 11 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

This week starts my taper into the meet on July 26!

 

Deadlift-only, 198 lb. sub-masters class -- here we go!

 

Tuesday, 7/8/14 - bench

1. 95x5, 115x5, 135x5; 95x10 / 2 sets → shoulder feels good!

2. pull-ups x 16 reps

3a. incline db bench: 3x10-15

3b. pulldown: 3x10-15

4. db curls: 4x4-12

5. “Finisher” - 3lb club swinging for shoulders; kettlebell conditioning circuit - push-ups/renegade rows/squat thrusts/clean and press/swings all with 2 KBs; heavy club work - gamma cast, clean & squat, hammer swings; jump rope x 25 → 3 rounds of this!

 

Monday, 7/7/14 - squat

1. squat: barx5, 95x5, 115x3, 135x3, 155x3, 185x3 → I plan to keep squats and accessory work light so I can put the most emphasis on my deadlifting.

2. deadlift: 185 x 2 / 5 sets

3. chins x 12 reps

4a. GHR: 3x10

4b. ab bench: 3x25

 

Week 10 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

Deload week! Last deload before the taper into the meet.

 

Due to the pain I have in my shoulder I’ve decided not to squat or bench and just compete in the Deadlift-only division.

 

Friday, 7/4/14 - off to rest the shoulder more, it’s feeling OK after the light bench workout.

 

Thursday, 7/3/14 - deadlift

1. deadlift: 135x5, 185x3, 225x1; 255x1 / 6 sets

2a. pulldown: 3x8

2b. reverse hyper: 3x8

2c. ab circuit: 3 rounds

 

Tuesday, 7/1/14 - bench press, shoulder is feeling ok, plan to go light and test it out.

1. bench press: worked up to 95x5 / 2 sets

2. chins x 10 reps

3a. suspended push-up: 2x8

3b. suspended row: 2x10

3a. pushdown: 2x12

3b. curls: 2x12

3c. laterals: 2x12

4. abs: 2x15

 

Monday, 6/30/14 - squat

1. squat: 95x5, 115x5, 135x5

2. chins x 10 reps

3. GHR: 2x8

4. ab bench: 2x15

 

Week 9 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Friday, 6/27/14 - off, just stretching and therapy work for shoulder

 

Thursday, 6/26/14 - deadlift

1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1; 405x1

2a. 2-kettlebell swing: 3x10

2b. pulldown: 3x10

3. ab circuit: 3 rounds

 

Tuesday, 6/24/14 - upper pulling and pre-hab for shoulder, no pressing

1. foam rolling

2. light indian clubs for shoulders

3. band pullaparts & wrist/forearm stretches x 2 sets

4. band face pulls & wrist/forearm stretches x 2 sets

5. lat pulldown: 5x6-10 supersetted with club swinging

6. seated row: 1x15

7a. pushdown: 4x10-15

7b. db curl: 4x6-12

8a. laterals: 2x10

8b. rear delts: 2x8

9. external rotator cuff work and stretching with the Rotator

 

Monday, 6/23/14 - squat

1. squat: 115x3, 135x3, 155x3

2. deadlift: 135x3, 155x3, 185x3

3. chins x 21 reps

4a. GHR: 3x10

4b. ab circuit: 3 rounds

 

Week 8 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Friday, 6/20/14 - upper accessory

shoulder press, close grip bench, chins, and arms - nothing exciting, right shoulder is pretty damn sore.

 

Thursday, 6/19/14 - deadlift

1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 365x2

2. reverse band deadlift: 405x3, 425x3

accessory work for low back and abs - nothing special

 

Tuesday, 6/17/14 - bench

1. bench press: 115x3, 125x3, 135x10

2. dips: 3x5

3. chins x 30 reps

4a. db curl: 5x6-15

4b. ab crunch: 5x20

 

Monday, 6/16/14 - squat

1. squat: 155x3, 185x3, 205x3

2. deadlift: 185x3 / 3 sets

3. chins x 27 reps

4a. GHR: 3x8-10

4b. ab circuit: 3 rounds

 

Week 7 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Friday, 6/13/14 - upper accessory

1. press: worked up to 95x3 / 3 sets

2. chins: 21 reps

3a. close grip bench: 95x10 / 3 sets

3b. row: 3x12

4. bb curl: 5x4-15

5. hammer curl: 2x15

 

Thursday, 6/12/14 - deadlift

1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 335x3 / 3 sets

2. reverse band deadlift: 365x1, 405x2 / 2 sets

3a. lat pulldown: 3x10

3b. 45 degree back raise: 3x8

3c. ab bench: 3x20

 

Tuesday, 6/10/14 - bench

1. bench press: 115x5, 130x5, 150x5

2. pull-ups: 15 reps

3a. DB bench press: 3x8-15

3b. row: 3x10-15

4a. pushdown: 3x12

4b. curls: 3x8

4c. laterals: 3x8

 

Monday, 6/9/14 - squat

1. squat: 165x5, 190x5, 215x5

2. chins x 21 reps

3. deadlift w/ chains: 205x1 / 2 sets, 225x1 / 2 sets, 245x1 / 2 sets

4a. pulldowns: 3x10

4b. GHR: 3x10

4c. ab circuit: 3 rounds

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Thursday, 7/10/14 - Deadlift

This week starts my taper into the 7/26 meet.

 

Deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 355x1; oper - 385x1, 2nd attempt - 410x1

Reverse band deadlift: projected 3rd attempt - 440x2

lat pulldowns: 3x10

reverse hypers: 3x8

weighted abs: 3x20

 

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Friday, 7/11/14 - upper body accessory

1a. close grip bench press: barx10, 95x10, 115x8, 135x6, 95x15

1b. suspended rows: bw x 10 / 4, 15

2a. press: 3x8

2b. multi-grip chins: 18 reps

3a. barbell extension: 5x8-15

3b. barbell curls: 5x8-15

4a. pushdowns: 1x15

4b. hammer curls: 1x15

5. ball abs: 100 reps

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Week 12 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Last week of taper.

 

This is my last taper week going into the 7/26 meet, basically in the deadlift I will just do my warm-ups and take my opener. All the other training is just moderate effort so that I don’t negatively affect my deadlift.

 

Plan for next week is very light squats and abs on Monday, then a very light upper body workout on Thursday after I get to Texas, weigh-in on Friday 7/25, pig out with my teammates all day, then kill the deads on Saturday, 7/26! Probably - 385 / 410 / 435-445 will be the attempts.

 

Tuesday, 7/15/14 - bench

1. bench press: barx8, 65x5, 80x5, 95x5, 115x5 / 2 sets

2. pull-ups x 12 reps

3a. incline db bench: 3x10

3b. pulldown: 3x10

4a. pushdown: 3x10

4b. db. curls: 3x10

4c. laterals: 3x10

 

Monday, 7/14/14 - squat

1. squat: barx5, 95x5, 115x5, 135x5, 155x5

2. deadlift: 155 x 3 / 3 sets

3. chins x 10 reps

4a. GHR: 3x8

4b. ab bench: 3x20

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Thursday, 7/17/14 - deadlift

1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1, → opener of 385x1 *I’m changing my opener, see below

2. lat pulldown: 3x10

3. reverse hyper: 3x10

4. weighted abs: 3x20

 

*So today is the last taper workout going into the 7/26 meet. Originally I planned my attempts to be: opener x 385, 2nd x 410, 3rd x 435-445 depending on how the 410 went. I pulled the 385 and 410 last week and did 440 x 2 with reverse bands and things went well. Today the 385 felt heavier than if should have. First I jumped from 315 to 385 which could have something to do with it, but I wanted to see how it felt without taking 355 between them and saving some energy. I know I can hit the 410 so, to me it makes sense to take 365 as an opener, that way it’s not as big of a jump from 315 and I don’t have to waste energy on 355 to make the 385 feel lighter. This should set me up in a better position to make my 3rd attempt. We’ll see, but it sounds good!

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Last workout of the final taper week for next weekend's meet in Austin, TX w/ Team Plantbuilt. Plan now is a very light squat / ab workout on Monday, and a very light upper body workout on Thursday in TX with the team. Generally I would not lift two days before a powerlifting meet, but since I'm doing deadlift only I will be able to get away with a light upper body session on Thursday.

 

Friday, 7/18/14 - upper body accessory

1. close grip bench press: worked up to 95 x8 / 3 sets

*chins x 12 reps

2a. db shoulder press: 3x8

2b. pulldown: 3x10

3a. pushdown: 3x12-15

3b. db curl: 3x8-10

3c. lateral raise: 3x10-12

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  • 2 weeks later...

Team Plantbuilt Powerlifting Meet Results

Saturday, 7/26/14 - Naturally Fit Games USPA Meet

198lb class; Sub-Masters; Deadlift only -- 1st place

Opener: 165kg (363.8lbs) -- good lift

2nd: 182.5kg (402.3lbs) -- good lift

3rd: 190kg (418.9lbs) -- miss

 

Post-Meet Training

* Getting back in the swing of things this week after the meet. Wanted to take and easy week and ease back into benching to see how the shoulder handles it and so far so good! Next step will be to start incorporating the kettlebell competition lifts next week and see how the shoulder handles the overhead work in the clean & jerk. Did some light snatches this week and it was ok so we’ll see.

 

Friday 8/1/14: DE Bench

1. speed bench press w/ chains: 95x3 / 8 sets (3 different grips)

2. 3-board press: 95x5, 115x5, 135x5, 155x5 / 2 sets

3. chins x 30 reps

4. pushdown: 3x15

5. pulldowns: 3x12

6. laterals: 3x12

7. barbell curl: 3x8

8. med ball abs: 3 circuits

 

Thursday 7/31/14: DE Squat

1. box squat w/ chains: 185x2 / 2 sets; 205x2 / 2 sets, 225x2

2. GHR: 3x10

3. pulldown abs: 3x15-20

4. kettlebell snatches: 16kg x 10+10 / 3 sets

 

Tuesday 7/29/14: ME Bench

1. floor press w/ chains: barx10, barx5, 65x5, 95x3, 115x3, 135x1, 155x1, 135x1 / 2 sets

2. db bench press: 3x12

3. pushdowns: 3x15

4. chins x 30 reps

5. 1-arm row: 3x8

6. lateral raise: 3x8

7. hammer curls: 3x9-12

8. ab wheel: 3x10

 

Monday 7/28/14: No training - I travelled back from Austin today. Today would be DE Squats, since I’m taking it light this week I will skip ME squat work and just do DE on Thursday.

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Last 6 training sessions, back into it after the Plantbuilt Texas meet:

 

Week 2

Tuesday 8/12/14: ME Bench Press

1. 3-board press: worked up to 185x1, 195x1, 205x1 (definitely had more but I’m still being gentle on the shoulder, but so far the bench is showing signs of coming back to life!); back off sets - 155x8 / 2 sets

2a. 1-arm kettlebell clean & press: 20kg x 1,2,3ea. / 5 sets

2b. lat pulldown: 100x8 / 5 sets

3a. pushdown: 3x12

3b. dumbbell curl: 3x8

4. Indian club swinging: 3lb clubs x series

 

Monday 8/11/14: DE Squat / Deadlift

1. box squats: 205+chains x 2 / 8 sets

2. speed deadlift: 275+chains x 1 / 6 sets

3a. kettlebell goblet squat: 16kg x 8 / 3 sets

3b. pulldown: 100x10 / 3 sets

4a. kettlebell twist deadlift: 24kg x 5ea. / 3 sets

4b. reverse sit-up: 3x15

5. 2-kettlebell sumo swings: 16kg+16kg x 8, 20kg+20kg x 8, 24kg+24kg x 8

 

Week 1

Friday 8/8/14: DE Bench Press

1. speed bench press: 95+chains x 3 / 3 sets, 115+chains x 3 / 3 sets, 135+chains x 3 / 2 sets

2. kettlebell press: 16kg x 8 / 3 sets

3. kettlebell bottom up press: 12kg x 5 / 3 sets

4. chins: 18 reps

5. pulldowns: 3x10

6. pushdowns: 3x15

7. dumbbell curls: 3x10

 

Thursday 8/7/14: ME Squat / Deadlift

1. low box squat: worked up to 245x1, 260x1

2. sumo RDL: worked up to 185x5 / 2 sets

3. lat pulldown: 4x10

4. GHR: 4x10

5. weighted abs: 4x20

6. reverse hyper: 3x10

 

Tuesday 8/5/14: ME Bench Press

1. reverse band bench press (light bands): worked up to 245x1, 260x1, 235x1 / 2 sets

2. incline bench press: 3x8

3. chins: 36 reps

4. pushdowns: 3x15

5. 1-arm rows: 3x8

6. hammer curls: 3x10

7. laterals: 3x10

 

Monday 8/4/14: DE Squat / Deadlift

1. box squat: 185+chains x 2 / 8 sets

2. speed deadlifts: 245+chains x 1 / 6 sets

3. lat pulldown: 4 sets

4. reverse hypers: 4 sets

5. reverse sit-ups: 4 sets

6. side bends: 4 sets

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GRRRRR! Ok! Here goes two days....

 

Thursday 8/14/14: ME SQ/DL

1. suspended safety squat bar good mornings: bar x 5, 85x3, 115x3, 135x3, 155x1, 175x1, 205x1, 185x1 / 2 sets

2. GHR: 25x6 / 2 sets, bw x 10

3a. pulldown abs: 50x15 / 3 sets

3b. reverse hypers: 110x10 / 3 sets

4. 2-kettlebell swings (sumo stance): 24kg+24kg x 8 / 3 set

 

Wednesday 8/13/14: GPP

band good mornings: avg. bands x 40

band pushdowns: light bands x 40

band pull-aparts: mini bands x 40

Indian club swinging: 3lb clubs x a bunch

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Friday 8/15/14: DE BP

1. speed bench with chains: barx15, 65x5, 95x3 / 9 sets

2. close grip bench press: 95x15

3. ultra-wide bench press: 95x15

4a. pushdown:50x15-20 / 3 sets

4b. seated row: 100x15 / 3 sets

5a. laterals: 15x10 / 3 sets

5b. kettlebell shrugs w/ 3 second hold at top: 20kg bells x 10 / 3 sets

5c. DB curl: 25x10 / 3 sets

6. Indian club work - 15lb club gamma cast x 5 ea. direction / 2 sets; 3lb club swinging x full circuit

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  • 2 weeks later...

Yeah, bicep curls! You've seen my (lack of) arms!

 

You're going to LOVE this update!

 

Past Two Week's training:

 

Week 4 - MUCH needed de-load week

*focus this week is shoulder therapy and getting rid of the wrist and hand pain.

 

Friday 8/29/14: DE BP -- deload

1. long cycle: 16kg x 5 reps in 30 sec. - 30 sec. rest x 3 / 2 sets

2a. bench press: worked up to 95x5 / 2 sets

2b. seated row: 4x6

3a. 3-way delt raise: 8 x 5,5,5 / 2 sets

3b. pulldown: 2x8

4a. pushdown: 2x10

4b. DB curl: 2x10

 

Thursday 8/28/14: ME SQ/DL -- deload

1. gamma casts w/ heavy club: 20 x 5+5 / 2 sets

2. sled dragging - 5 trips pressing walking forward and rowing walking backward

3. GHR: 2x8

4. pulldown: 2x8

5. reverse hyper: 2x8

6. pulldown abs: 2x12

7. heavy club torso swings (I think they are called “war hammer” swings or something stupid like that): 20 x 5+5 / 2 sets

 

Tuesday 8/26/14: ME BP -- deload

1. bench press (bar only, hand and wrist hurt but was able to unrack and do some reps): bar x 10 / 2 sets

2. reverse grip bench press: bar x 15 / 2 sets

3. DB bench press: 3x15

4. pushdown: 3x12

5. pulldown: 3x10

6. 1-arm row: 2x12

7. cable curl: 3x8

8. shrugs & delt raises: 3 sets

 

Monday 8/25/14: DE SQ/DL -- deload

1. squat: 135x3/ 3 sets

2. deadlift: 185x3

3. long cycle (just wanted to test the shoulder a bit on this, hand hurt a little and shoulder was ok): 12kg x 40 reps / 5:00 (steady 8rpm)

4. pulldown: 2x8

5. reverse hyper: 2x10

6. ab bench: 2x15

 

Week 3

Friday 8/22/14: DE BP

*Shoulder was [email protected]$%ed!!! SOOO much pain in my wrist and palm on the right hand I could not even unrack the unloaded bar to bench.

1. pushdown: 5x15

2. pulldown: 4x10

3. seated row: 3x10

4. DB curls: 4x10

5. laterals: 4x12

 

Thursday 8/21/14: ME SQ/DL

1. rack deadlift: #3 pin (plates are 6” off the ground): worked up to 295x1, 315x1, 335x1

2. GHR: 4x10

*finished with pulldowns, abs and reverse hypers for 4 sets

 

Tuesday 8/19/14: ME BP

1. pin press: #10 pin (bar set at chest) - worked up to 155x1; #13 pin (bar 3” off chest) - worked up to 195x1

2. DB bench press: 35x18-20 / 3

3. elbows out extensions (Tate press): 4x12-15

4. seated row: 4x12

5. laterals: 3x8-10

6. pulldowns: 3x6-10

7. hammer curls: 3x7-12

 

Monday 8/18/14: DE SQ/DL

1. box squat w/ chains: 185x2 / 2 sets, 205x2 / 2 sets, 225x2 / 2 sets

2. speed deadlift w/ chains: 245x1 / 2 sets, 275x1 / 2 sets, 295x1; no chains - 315x1, 365x1

3. pulldown: 4x10

4. reverse hyper: 4x10

5. weighted abs: 4x15

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