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Working on lifts almost daily has been interesting. The volume has been lower but the weight is moving up. Singles, doubles, and triples comprise the rep range.
Body transformation is underway. Should be interesting.
Steady improvement with my tendonitis. Able to push press some pretty heavy weight again. Also started playing around with squatting on back to back days and it felt good. Won’t be doing be writing my workouts for a little while as I go through some trial and error with what I’m looking for. In the mean time, my workouts will be a lot of GPP work and some rehab for the injured areas. I’m expecting some of my upper body strength to go down, but conditioning and lower body strength should be fine.
Constant improvement with my tendonitis. It’s about that time to amp things back to where they should be. Still playing around with my programming as it needs to comply with my overall goal. I’m thinking of taking the conventional deadlift out of my program and replacing it with the clean deadlift since most of my concentration will be on O-lifts.
TRAINING:
Monday (2/20/12):
1) Deadlift [Max = 350 x .09] (221{70%} lbs x 5, 254{80%} x 5, 287{90%} x 13)
2) Front squat [Max = 245 x .09] (110{60%} lbs x 10, 135{70%} x 10, 155{80%} x 10)
3) Hanging leg raise (3x5)
4) Reverse hyper (45 lbs/3x5)
Tuesday (2/21/12):
Upper body:
- Test movements
- Mobility & rehab
Thursday (2/23/12):
1) Bellow parallel box squat [Max = 245 x .9] (155 lbs x 5, 177 x 5, 199 x 7)
2) Snatch grip RDL [Max = 300 x .9] (166 lbs x 8, 193.5 x 8, 221 x 6)
3) Barbell lunges (135 lbs/3x10)
4) Good morning (135 lbs/3x10)
5) Ab wheel (3x10)
6) Side bends (80 lbs/3x10)
Friday (2/24/12):
Upper body:
- Test movements
- Mobility & rehab
GPP/WOD (3 Rounds/145 lbs/40 yards):
- Sled drag/tricep extension
- Sled pull/rope pull
The week provided a test of both my tendonitis and a different protocol in my program. The tendonitis has improved dramatically but I’m still holding off from doing certain lifts. I’ll give it till the end of the month and I’ll slowly bring back those lifts.
“Train around injuries, not through them.”
TRAINING:
Monday (2/13/12):
Upper body:
- Test movements
- Mobility & rehab
Tuesday (2/14/12):
WOD (4 Rounds):
- Kettlebell swing (80 lbs x 15)
- Sled sprint (155 lbs x 2)
Thursday (2/16/12):
1) Bellow parallel box squat [Max = 245 x .9] (145 lbs x 5, 165 x 5, 190 x 7)
2) Snatch grip RDL [Max = 300 x .9] (135 lbs x 10, 160 x 10, 190 x 10)
3) Barbell lunges (135 lbs/3x10)
4) Good morning (135 lbs/3x10)
5) Ab wheel (3x10)
6) Side bends (50 lbs x 10, 80 lbs/2x10)
Friday (2/17/12):
Upper body:
- Movement
- Mobility & rehab
10 day food challenge in full effect. We’ll see how my body responds. Having to take a longer break than I wanted from certain movements because of tendonitis. Looks like I didn’t let it recover and rehab it enough. As long as I don’t worsen the condition, and continue what needs to be done, I’ll be back in no time.
The rest of this month will be focused on tempo based lifts for upper and still continue to do the Wendler 5/3/1 method for lower. Heavy conditioning/MetCon work will be added as I feel necessary.
TRAINING:
Sunday (2/12/12):
1) Deadlift (205 lbs x 5, 235 x 5, 270 x 9)
2) Front squat (110 lbs x 10, 135 x 10, 155 x 10)
3) Hanging leg raise (3x5)
4) Reverse hyper (35 lbs/2x5, 45 lbs/1x5)
TRAINING:
Monday (2/6/12):
1) C&J (175 lbs/5x3)
2) Front squat (199 x 5, 209 x 5, 214 x 5)
3) Reverse hyper (35 lbs/3 x AMRAP)
Tuesday (2/7/12):
1) Power clean off low blocks (155 lbs/5x3)
2) Bench w/ Fat Gripz (185 x 5, 195 x 5, 205 x 5)
3) WOD:
- DB squat press (25/25 x 21)
- Sled rope pull (140 lbs x 2 full pulls)
- DB squat press x 15
- Sled rope pull
- DB squat press x 9
- Slep rope pull
Thursday (2/9/12):
1) Clean deadlifts w/ shrug (221 lbs/3x5, 243 lbs/2x5)
2) WOD (3 rounds)
- Kettlebell swing (80 lbs x 15)
- Sled drag/sprint (155 lbs/25 yards x 2)
3) GHR (45 lbs/3x5)
TRAINING:
Monday (1/30/12):
1) Power clean & jerk (155 x 3, 165 x 3, 175 x 3 x 3)
2) Squat ATG (225 lbs/3x5)
3) WOD (3 rounds):
- Squat press (45 lbs + 30 kgs/6)
- 6 Wide grip pull ups
Tuesday (1/31/12):
1) Power clean (45 lbs + 63 kgs/10 x 3)
2) Bench (225 lbs/3x5)
Thursday (2/2/12):
1) Press from shoulder/full range (89 x 1, 111 x 1, 133 x 1, 155 x 1(F), 155 x 1(F))
2) Skill/gymnastics work on rings:
- Muscle up
- Front lever
- L-sit
3) Ring pull ups
Friday (2/3/12):
1) Deadlift (265 x 1, 331 x 1, 342 x 1*New PR, 347.5 x 1*New PR, 353 x 1(F))
2) WOD (3 Rounds):
- Power clean (155 x 5)
- 30 Yard sprint
- 5 Ring dips
- 30 Yard sprint
3) Reverse hyper (Band/3 x AMRAP)
I haven’t trained since last Tuesday (1/24/12) in order to give my body a break from everything (including minor aches/injuries/tendonitis). I should have just done a deloading phase, but it’s something to learn from. I definitely plan on getting at least 8 hours of sleep to make sure I don’t get worn out like that again.
TRAINING:
Tuesday (1/24/12):
1) Power clean (175 lbs/5x3)
2) Incline bench (185 lbs/3x5)
3) Front lever practice (5 minutes)
4) WOD (4 rounds)
- KB American/high swing (30 reps)
- Single arm snatches (10/10 reps)
Always listen to your body. If it’s too fatigued, give it rest. I had to do that on Monday (1/23/12).
TRAINING:
Thursday (1/19/12):
1) Bench (225 lbs/1 x AMRAP)
2) WOD (7 Rounds/90 seconds rest):
- Press/shoulder to overhead (115 lbs X AMRAP)
- 10 Burpees
Friday (1/20/12):
1) Power clean (155 lbs/165/170/175/180/185/190 x 2)
2) Weighted pull up (10 RM/40 lbs)
Saturday (1/21/12):
1) WOD (5 rounds):
- Overhead squats (135 lbs x AMRAP)
- 10 Burpees
2) KB Circuit (4 rounds)
- American/high swings (30 lbs x 30)
- Single arm snatch (30 lbs x 5/5)
