ExRx.net

3/3/2012

abs are OMG sore from the reverse crunches last time. Guess I need to make them more of a regular thing.

bwt: 276

Warm up
foam rolling
side lying windmills x 10 (each side)
hip extension x 20 x 2 (each held for a 5 count)
side lying clams x 20 x 2 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
Hip flexor stretch
third world squat x 2 (60 sec)
Shoulder mobility drills
Scap wall slides 10 x 2

Complex
MMA Misery 95lbs 6reps x 5sets, 60, 60, 60, 90 second rest. Still struggling with these.

OH press
135 x 8
165 x 6
185 x 6
185 x 6
185 x 6

Back Squat
135 x 5
225 x 3
315 x 2
405 x 5
405 x 5
405 x 5
405 x 5
315 x 10

Assisted pullups
90lb assist x 6
90lb assist x 6
90lb assist x 6

45 degree back extension
70lb db x 8
70lb db x 8
70lb db x 8

Hammer Isolateral row
160 (each side) x 8
160 (each side) x 8
160 (each side) x 8

Dips
bwt x 12
bwt x 12
bwt x 12

Facepulls
57.5 x 20
50 x 20

Cool down: usual but stuck in some spider man stretches.

3/7/2012

Damn recurring stomach bug. Had me feeling blah on sunday, flat on my back monday, and blah tuesday. A little better today.

bwt: 272.5

Warm up
Foam roller
side lying windmills x 10 (each side)
The weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Third world squat x 2 (1 minute each)
Hamstring stretches

Complex
MMA misery, 95lbs, 6reps x 4sets, 60 sec rest.

Progressive pulls, week 5
Power Cleans
205lbs x 6 x 2 (cluster sets of three)

High Pulls (with straps)
245lbs x 6 x 2

Dead lift
405lbs x 6 x 2 (cluster sets of two)

Romanian Dead lift (with straps)
315lbs x 6 x 2

Pendlay Row
205 x 6 x 2

Head supported rear delt raises
15lbs x 20
15lbs x 20
15lbs x 20

reverse crunches
10 x 3

Cool down as usual

3/12/2012

almost a week off from just feeling generally bad. Mostly stomach issues.

bwt: 276.5

Warm up
Foam roller
side lying windmills x 10 (each side)
The weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Third world squat x 2 (1 minute each)
Hamstring stretches
shoulder mobility

Progressive pulls, week 6
Power Cleans
215lbs x 3 x 3

High Pulls (with straps)
265lbs x 3 x 3

Dead lift
435lbs x 3 x 3

Romanian Dead lift (with straps)
335lbs x 3 x 3

Pendlay Row
215 x 6 x 2

Head supported rear delt raises
15lbs x 20
15lbs x 20
15lbs x 20

Assisted pullups
70lb assist 4 x 3

Complex
MMA misery, 85lbs, 6reps x 3sets, 60 sec, 90 sec. Moved this to the end to try another way of adding difficulty to it, since upping the weight and reducing rest times had plateaued when I had it at the front of my work out.

reverse crunches
12, 12, 10

mixed with two sets of 15 of on the floor scap slides (figured I was flat on my back recovering from the rev crunch sets, might as well do something with the time).

Cool down as usual

3/13/2012

Trying to catch up, also because I know I wont be able to make it to a gym till Saturday. Short, intense workout today. Probably the only time you'll see me do three sets of 10

bwt: 276

Warm up
Foam rolling
side lying windmills (10 each side)
Thoracic extension and rotation (10 each side)
Shoulder mobility drills
Ankle mobility
third world squat x2 (60 sec each)

DB Press (60 second rest)
60 x 10
100 x 10
100 x 10
100 x 10

Supersetted with DB Row (60 second rest)
90 x 10
90 x 10
90 x 10

BWT dips (60 second rest)
12
12
10

Super setted with Hammer Isolateral Rows (60 second rest)
115 x 10
115 x 10
115 x 10

Complex
MMA Misery 85lbs 6reps x 3sets, 90 sec rest, 120 sec rest. Putting these at the end makes them so much harder. I think this will work.

Diamond pushups
15 x 2

Cool down: usual.

Total time:45 minutes.

3/16/2012

bwt: 276

Working out with my daughter

Warm up
side lying windmills (10 each side)
hydrant/extension/bird dog thing x 4
Thoracic extension and rotation (10 each side)
glute stretch
ankle mobility
third world squat

OH press
135 x 6
185 x 6
195 x 4
195 x 5
195 x 4

Back squat
195 x 5
225 x 5
315 x 5
405 x 4 (this is the set that was recorded on vid)
455 x 2
405 x 4
315 x 8

back extension
60 x 8
60 x 8
60 x 8

Bulgarian split squat
60 x 8 (each side)
60 x 8 (each side)
60 x 8 (each side)

Face pulls
48 x 20 (1 second hold)
48 x 20 (1 second hold)

Cool down: as usual

Notes: Since my daughter was there I took advantage of the opportunity and had her video my squats so I could finally take a look at my own form. A couple of people noticed me doing so and took the chance to tell me what amazing form I had, best form they'd ever seen, incredible control with that weight, said it was perfect. I was feeling great... for about 30 seconds, until I was able to watch the vid myself. Huge, hyoog, HUGE butt-wink! The angle wasnt good to see for sure, but I think I got to just below paralel ok, but from there down is basically one big butt-wink. Sure my butt goes down to the top of my ankles, but it totally rotates under me to get there.

So... two items out of this. 1st) Dont trust just anybody to comment on your form, especially not random gym goers. 2nd) back to light weights and a box for me for a bit to see if I can fix this. I already know it's going to be difficult, probably been squatting this way for more than 10 years.

Any advice on how to correct this would be most appreciated.

3/22/2012

bwt: 279

Warm up
Foam roller
side lying windmills x 10 (each side)
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Third world squat x 2 (1 minute each)

Completely spaced out doing shoulder mobility drills!

Progressive pulls, week 7 (just one more week to go)

Power Clean
135 x 5
225 x 2
225 x 2
225 x 2

High Pull
275 x 3
275 x 3

Dead lift
315 x 5
405 x 2
475 x 1
475 x 1
475 x 1
475 x 1
475 x 1

Romanian Deadlift
355 x 3
355 x 3
355 x 3

Pendlay rows
225 x 3
225 x 3
225 x 3

Rear Delt flyes
20 x 20
20 x 20
20 x 20

Assisted pullups (wider pronated grip)
100lb assist x 5
100lb assist x 4
100lb assist x 5

Complex
MMA Misery. 85lbs 6 x 3. 60, 60, 60. Perfect. Felt like I was gonna die after the 3rd set. Could have pushed for 4 but didnt feel like losing my lunch.

Stir the pot planks on a med ball. 10 each direction x 2 sets.

cool down: usual.

Notes: 225 power clean is a personal best for 1RM. And it felt relatively easy. Working on my technique with those.

3/24/2012

bwt: 276.5

warm up
Foam rolling
side lying windmills x 10 (each side)
Bird dogs x 20 x 2 (each held for a 5 count)
Side lying clams x 20 x 2 (each held for a 5 count)
thoracic extension and rotation (10 each side)
ankle mobility
Shoulder mobility drills

DB Press
125 x 5
125 x 5
125 x 5

Super setted with Bulgarian split squats, 100lb DB held in off-hand
100 x 5 (each side)
100 x 5 (each side)
100 x 5 (each side)

Box squats, really working on form
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

In between first and second and second and third sets of above
inverse rows
bwt x 10
bwt x 10

In between third and fourth and fourth and fifth sets of squats
Pushup plus (scap extension at the top)
bwt x 15
bwt x 15

Cool down: usual

I think I need to sit back more in my squat, keep my torso more upright. My butt is just starting to curve under as I hit the box, no matter how hard I try to just push it back. Amazingly frustrating.

3/27/2012

bwt: 277.5

Warm up
Foam rolling
side lying windmills x 10 (each side)
Hip bridges x 10 (each held for a 5 count)
Hydrants x 10 (each held for a 5 count)
thoracic extension and rotation (10 each side)
ankle mobility
glute mobility
third world squats (2 x 1 minute)
hamstring stretch


Last week of progressive pulls
Power clean
135lbs x 5
235lbs x 1 (missed this one, unable to rack it)
235lbs x 1
235lbs x 1

Dead lift
315lbs x 5
405lbs x 3
515lbs x 1
515lbs x 1
515lbs x 1
515lbs x 1
515lbs x 1

RDL
375lbs x 1
375lbs x 2
375lbs x 1
375lbs x 1
375lbs x 1

Pendlay row
235lbs x 2
235lbs x 2
235lbs x 2

Rear Delt Flies
20lbs x 20
20lbs x 20
20lbs x 20

No complex, no cool down, out of time.

3/29/2012

bwt: 276.5

Warm up
Foam rolling
side lying windmills x 10 (each side)
single leg hip bridges x 10 each side(each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
hip bridges x 20 (each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
third world squats (2 x 1 minute)
hamstring stretch
Shoulder mobility drills

DB incline press
100 x 6
100 x 6
100 x 6
100 x 6

Supersetted with DB Row
100 x 6
100 x 6
100 x 6
100 x 6

Dips
bwt x 15
bwt x 14
bwt x 12

super setted with hammer isolateral row (one second hold at the top)
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12

Complex
MMA Misery, 85lbs 6 x 3, 90 sec and 120 sec rest. Felt like I was going to puke after the last one. That's what I get for laying off them for a week.

45degree hyper
bwt x 15
bwt x 15
bwt x 15

Face pulls
50lbs x 20
50lbs x 20

rev crunches
10
10

cool down: usual

4/2/2012

Bwt: 280

Warm up
Foam rolling
side lying windmills x 10 (each side)
bird dogs x 20 (each held for a 5 count)
side lying clams x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
quadruped pendulum x 20 (each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
third world squats (2 x 1 minute)
hamstring stretch
Shoulder mobility drills

Chin ups
2, 2, 1 (this is actually a PR for me)

Assisted pull ups
80lb x 4
90lb x 4
120lb x 4
(apparently the chinups just burned me out on the movement)

OH press (no leg drive)
95lb x 6
95lb x 8
95lb x 8
95lb x 8

Dead lift
315lb x 8
315lb x 8
315lb x 8

pushups
30, 20, 12

KB swings
16kg x 30

Complex
MMA Misery, 85lb x 6reps x 4sets. 60, 60, 120sec rest.

Rev crunches (not holding on to anything)
10, 10, 10

cool down: usual

4/4/2010

bwt: 278

warmup
could not find the foam roller!
side lying windmills x 10 (each side)
bird dogs x 20 (each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
quadruped pendulum x 20 (each held for a 5 count)
side lying clams x 20 (each held for a 5 count)
third world squat (1 minute)
glute mobility
ankle mobility
Shoulder mobility drills

Chin ups
2, 2, 3 (cheater, swung)

OH Press (strict)
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

Box squats (trying to work on my form to get rid of butt-wink)
135 x 6
225 x 4
225 x 4
225 x 4 (just not getting it, butt just starts to tuck under as I get down to the box)

Decided to try front squats (far as I can tell, no butt-wink here)
225 x 5
225 x 5
225 x 5
Well... its hard to do. Maybe that will be enough? seems to tax my upper back more than legs though. Guess I'll have to see how it goes. Like the clean grip better than the crossover.

Snatch grip deadlift
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5

Dips
45 x 6
45 x 6
45 x 6
45 x 6

supersetted with
DB Rows
80 x 12
80 x 12
80 x 12
80 x 12

Complex
MMA misery 85lbs x 6reps x 2sets. All I could do. Was barely able to stand after the second set. Entire weight room session was about 1.5 hours (warm up takes an additional 20 minutes).

Cool down: foam rolling- Found the foam roller! then the usual yoga poses. Whew, i'm beat!

4/9/2012

bwt: 276.5

warm up
foam rolling
side lying windmills 10 each side
glute mobility
ankle mobility
Shoulder mobility drills

Trying the "40 day workout" from T-Nation.

Chin ups
3, 3, 3

OH press (strict)
95 x 8
135 x 5
155 x 5
155 x 5

Snatch grip deadlift
225 x 8
315 x 5
315 x 5

KB swings
16kg x 35

Farmers walk
60lb DBs. 150ft. 100ft (with straps) x 2

Chinups
3, 2

anterior core
stir the pot on a exercise ball 10 each way
RKC planks 30 seconds x 2
plank 30 seconds

Cool down

4/10/2012

bwt: 274.5

day 2 of 40 day workout
two workouts today, one at noon, the other after 5.

Noon

Warm up
Foam rolling
side lying windmills x 10 each side
Thoracic extension and rotation x 10 each side
Sumo rocker squats x 10
shoulder mobility drills

Chin ups
3 ,3 ,3, 1

OH press (strict, no bounce)
135 x 5
135 x 5

Snatch grip deadlift (these are killing my shins, I may need to buy a shin guard or something)
225 x 5
315 x 5
315 x 5

KB swings
16kg x 40

Weighted rollout on knees x 5 (135)

Cool down: usual

Afternoon

Warm up
foam rolling (is it possible to do this too much? I dont think so!)
side lying windmills
Glute mobility

Front squat
135lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5

Overhead squat
135lbs x 5
135lbs x 5
135lbs x 5

Yoke walk (barbell on my shoulders)
110lbs x 300ft x 2 (need a better way to do this, the strain comes from keeping the bar there, not from my legs or core)

Pushups
20
15

done.

Tomorrow is off.

4/12/2012

bwt: 276.5

Warm up
Foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
Shoulder mobility drills
3rd world squat 1 minute
light hamstring stretch

Day 3 of 40 day workout
Chin ups (only the first one in the set is really clean, the second is bad, the third is probably not really a chin up, but hey, it's what I've got to work with)
3, 3, 3

OH Press
135 x 5
165 x 5
165 x 5

Snatch Grip Deadlift
225 x 5
335 x 5
335 x 5

KB swing
20kg x 30

Ab rollouts
6, 5

Farmers walk
60lb dbs 150ft, 100ft (straps), 50ft (straps), 50ft (straps)

Pushups
25, 15

Cool down: usual

4/13/2012

bwt: 275

Day 4 of 40 day workout
I'm liking the shorter sessions and working out almost every day. Not liking that I dont really lift anything super heavy.

warm up
Foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
Shoulder mobility drills
Scap wall slides x 15

Chin ups
3, 3, 3 (first ones feel easier than before, getting up there a bit further, last ones still butt-ugly.)

OH Press (strict)
135 x 5
175 x 5
175 x 5

Snatch Grip Deadlift
225 x 5
335 x 5
335 x 5

KB swing
24kg x 25

Ab rollouts x 6

Single leg deadlift
135 x 5 each side

Cool down as usual.