ExRx.net

[pdellorto]

6/30/10

Very Early AM: Static stretches

New Pushup Plus x 10

Pullups 2 x 5 (mixed grip, alternated)

Afternoon: DeFranco's Training, Session 159

Pre-warmup: Foam rolling, lacrosse ball rolling, band work, dynamic stretches

Warmup: 300 rope skips

Bold is a rep or weight PR. 1 minute between sets unless otherwise noted. * denotes a superset.

1) Forward Sled Drag (belt) - 1/4 mile @ sled+70#, wearing a 50# vest
2) Plyo-Pushup - 6 x 5
3) Double Kettlebell Swing - 3 x 12 x 20kg KBs
4) Reverse Hyper - 10 x 140, 2 x 10 x 185
5) Bulgarian Split Squat - 3 x 8 per leg x 35# DBs, 2 minutes rest
*6) Lat Pulldown (fat bar, pronated wide grip) - 3 x 10 x 140
*7) Seated DB "Power Clean" - 10 x 20# DBs, 2 x 10 x 25# DBs

Came home and, just for grins, did:
Chinup x 10

***

Good workout today. It was supposed to be safety bar squats but I asked my coach to go easy on my back. It's still sore and tired from Monday followed by hard training yesterday, I didn't want to push it.

Sled Drag - once around the building, in the hot sun, wearing a black shirt, black x-vest with 50 in it, black shorts, and black converse. Heh. Dragging a sled. The sled was easy, the vest was hard. That's what made this hard, breathing with that vest squeezing down on me. Sports-specific training.

Plyo-pushup - to do these, I had to fetch one of the boxes from the new gym next door. It's huge. These are getting slightly easier, but only slightly.

KB swing - I went light on these because I was worried about my back.

Hyper - Love these, they make my back feel wonderful. I went up a little from last time. The two tops sets were still easy.

Bulgarians, Go To Hell - I thought I'd go 30/35/40, but someone had the 30s. So I went 35s and it was brutal so I stayed there. Didn't realize this was a 10-pound PR (5 per DB) until I got home. No wonder...

Pulldowns/SDBPCs - Good superset. I had to sit on a box for the pulldowns, the seat had been taken off and next door. So, my leg support (to keep the bar from pulling my butt off the seat) was pushing my shins into a metal rack. Right on the scabby deadlift tracks. Yay, self-inflicted injury. Good thing my girl doesn't mind battle damage.

My arms were extraordinarily pumped today. Even my biceps.

Chinups - I came home, put my stuff down, looked up at the bar, and said, screw it, I can do a set of 10. So I did. That's the whole reason why.


(Editing later - I've been dead tired since I got home. I had my PW shake, drove home, ate, napped, woke up and ate...and I'm sleepy and rubber-legged. I can't believe how much this took out of me.)

[pdellorto]

7/1/10

AM: Static stretches

New Pushup Plus x 10


Morning: MMA class. Worked my escapes with a big strong and very skilled guy. Did a little work at the end with a smaller woman, too - held mits for her for a couple rounds (arm conditioning!) and did my escapes.

Late Afternoon: Pullups 2 x 5 (mixed grip, alternated)

***

I was out late, late, late last night and didn't get a lot of sleep. Unavoidable, but probably undermined my workout a bit. Wasn't home so I couldn't do my pullups until after I got home after class.

[pdellorto]

7/2/10

Very Early AM: Static stretches

New Pushup Plus x 10

Pullups 2 x 5 (mixed grip, alternated)

Quick cardio workout

1) Prowler Sprint - 12 x econo prowler (unweighted), no rest
*2) Pallof Press (Half-Kneeling) - 2 x 15 x 32# per side
*3) Racked KB Farmer's Walk - 4 trips per side, 1 racked 45# KB

***

Prowler - just sprinted it, high handles out low handles back, no weight, no rest, full speed - got my heart rate up, for sure.

Press/KB walk - did the press, then 2 trips per arm walking, then repeated. The walk was a-racked KB on one side - no grip work, but lots of core stabilization and shoulder stabilization keeping upright and the KB in a tight rack. Next time heavier, the 45 was fine but I could have done the 60.

[pdellorto]

7/3/10

AM: Static stretches

New Pushup Plus x 10

Pullups 2 x 5 (mixed grip, alternated)

Morning: MMA class. Worked my escapes, again. We'll do them until I've got them down; we'll do them until my coach is sick of me doing them. Also did three rounds holding the mits too, which made my arms tired. Good class.

Noon: Chinups x 10

PM: Chinups x 10

***

Chinups just for grins.

[pdellorto]

7/4/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

***

Sick. I have a cold, I'm fighting it off. Just resting today, I should be okay to lift tomorrow night.

[pdellorto]

7/5/10

Very Early AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

Afternoon: DeFranco's Training, Session 160

Pre-warmup: Foam rolling, lacrosse ball rolling, band work, dynamic stretches

Warmup: 300 rope skips

Bold is a rep or weight PR. 1 minute between sets unless otherwise noted. * denotes a superset.

1) Kettlebell Swing - 10 x 24kg, 4 x 10 x 32kg, 2 minutes rest
2) Weighted Box Jump - 3 x 3 @ 35" box, wearing 2 x 10# weighted vests; 3 x 2 @ 35" box holding 2 x 10# dumbbells
*3) Chinup - 3 x 6, 11 (last set was 1 below failure)
*4) Incline DB Bench Press - 4 x 8 x 50# DBs
5) Single-Leg Reverse Hyper - 10 per leg x 90, 2 x 10 per leg x 115
6) Barbell Complex - 75# barbell**, 2 minutes rest
Romanian Deadlift x 10 (95# first set)
Bent Over Row x 10 (95# first set)
Hang Power Clean x 10 (95# first set)
Military Press x 10
Back Squat x 10

** See below.

***

Warmup took forever because I couldn't find stuff like the lacrosse balls or the bands. Obviously I found them eventually.

Swings - Good stuff. Just enough reps not to tweak my back at all, but enough to make me work hard. 32kg feels "light" in two hands, since I've done 28kg for one-arm swings. But I get good hip pop on these.

Jumps - whee, jumping to the high box plus six mats, with weight. The dumbbells are harder because you can't swing your arms. Still felt good - none of the reps were close to missing.

Chinup/Press - the presses were perfect - I had to work hard to lock out that last rep on the 4th superset on my left side. The chinups were so easy I was wondering if it was a warmup for the rope. But then my coach told me to do one short of failure. I got 11 good ones, and that last one was slow so I didn't think I had a smooth chest-to-bar rep in me for 12 so I quit while I was ahead.

One-legged RHs - felt great, a good lower back pump, and I felt good after. 115 was a solid weight to do for one leg, it might be a PR but I'll look later. (Editing later - it's a 25 pound PR, no surprise).

Complex - we started with 95#, which was fine for the RDLs and bent over rows, but the cleans were hard...and then I couldn't press it even once, not even with a push press. It wouldn't go up. Damn. So I dropped back to 75 and finished it, then did another set at 75 2 minutes later. That almost dropped me to the floor, since it was so freaking hot out.

Hard to find stuff in the new gym, but it's very interesting being there. Lots of room, although I still had to share a bench and dodge the Prowler and move a box so I could jump in peace. But it's so much bigger.

The rope looms for Thursday. I'm afraid of heights, rather badly, and the rope climb was that thing in gym class that I never managed. Also, it's over a concrete floor with no padding. So I'll admit right now it makes me nervous. But my coach says I'm doing it Thursday, so I'm doing it Thursday. F*** me if I don't. Either I'm serious about getting stronger or I'm not, so afraid of heights or not I'm going up that rope as high as he says I need to.

Came home and ate a huge freaking meal, followed by even more food pre-bed.

[pdellorto]

7/6/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

PM: MMA class. Worked my escape with a smaller but very skilled guy, and a bigger guy with a terrific side ride. Worked technique mostly but also some rolling until I got out of trouble, then we'd re-set and go again.

***

Trying something new - some carbs and protein post-MMA class even on my low-carb days. We'll see how that works out over the next two weeks and then I'll re-evaluate.

[pdellorto]

7/7/10

Very Early AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

PM: A few test pushes of the Econo Prowler.

***

Rest day. Got, and built, my red-and-black econo prowler. I'm going to take it back apart tomorrow and see if it'll fit better in my car without the skids or if I need to keep it in two pieces. This toy is all business - I have plenty of prowlers to push, but now I've got one for my clients to push.

[pdellorto]

7/8/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

Afternoon: DeFranco's Training, Session 161

Pre-warmup: Foam rolling, lacrosse ball rolling, band work, dynamic stretches

Warmup: 300 rope skips

Bold is a rep or weight PR. 1 minute between sets unless otherwise noted. * denotes a superset.

1) Box Squat - 5 x 45, 5 x 95, 5 x 125, 5 x 145, 5 x 165, 2-3 minutes rest
2) Rope Climb - 4 climbs to the ceiling and back, 2-3 minutes rest
3) High Pull (Fat Bar) - 10 x 67#, 2 x 10 x 87#, 2 minutes rest
4) Pull-Through - 10 x +50#, 3 x 10 x +70#
5) Bulgarian Split Squat (extra ROM) - 6 x 25# DBs, 2 x 6 x 30# DBs, 2 minutes rest
6) Prowler Sprint - 6 round trips, high handles only, prowler+180#, on concrete (very easy!), 30 seconds rest between round trips

***

Box Squat - I'm disappointed with 5 x 165, because 145 felt so damn easy but I didn't have more than 5 good reps in me at 165. Oh well. Still got my goal reps in.

Rope Climb - I finished my squats and my coach said to me, "Do you want to climb the rope you sick f***?" "Sure!" So I did. I did my first trip up a rope, ever (seriously, ever), with Joe D. and John watching me. I guess I did it pretty fast because they complimented me on it. I went right up to the ceiling and came down carefully, braking with my feet.
The next guy up is a pro submission wrestler (Rob Liebrock), and he just flew up and down and put me to shame. But I matched him in total trips, which is something. Still, the rope is a) rough (I tore off a callus on my right hand, despite or because of chalk, on the 4th trip), loose (it's not secured at the bottom), and really unsteady. And yet I nailed it, whee!
On my third trip I mis-judged how far down I was and let go too soon and fell on my ass. Heh.
Here I am, standing around between sets 3 and 4, watching Rob do his thing:
http://www.youtube.com/watch?v=D5QJl-G_26o

High Pull - moved up from 67# last time. 87# was a bit heavy but I still got a good jerk on the bar. Felt good.

Pull Through - hard with 70 on the apparatus.

BSS - yay, extended ROM. Boo, my aching, aching hips. Heh.

Prowler - it's like pushing the prowler on ice, I can't wait for the turf to arrive and make it tough. Still, I made it a fast, fast sprint to make up for it, and rested only every round trip not every one-way trip.

Good, hard workout today. And I'm proud of my rope climb.

Editing later - lots of PRs today, although I didn't really know it at the time. I got my goal reps on the squat, but even one more would have matched a previous PR. Oh well.

Editing even later - I clocked in around 5300kcals today, and 2x my bodyweight in grams of protein. I'm trying more veggies on my low-carb days, too, for a couple weeks, to see how my body responds.

[pdellorto]

7/9/10

Very Early AM: Static Stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (Mixed grip, alternated)

Econo Prowler - 4 heavy pushes, 10-12 yards one-way, w/Prowler + 90#. 4 light pushes, 10-12 yards one-way, w/Prowler + 20#. High handles out, low handles back, on turf. Minimal rest.

***

My torn-up callous (and two torn cuticles) is making it hard to grip, write, drive, etc. Annoying but there we are. You pay a cost for fun stuff like rope climbing.

Prowler - I didn't have time for my Pallof presses so I just did this. The heavy pushes were a bit slow, but steady - high handles out, low handles back. Then I dropped the weight and sprinted out the last four sets.

My gym's prowler has much, much smaller skids than my own prowler does. Odd. Mine are about 2x the width and appear a bit longer, too.

The plan is MMA class tonight, but we'll see if I can fit it in. I'm really tired and sore from yesterday - and I'm pretty certain I pulled a muscle in my back, the same one I kept pulling in Japan and I've pulled 6-7 times since I got back. Grr. Hurts like hell.

Editing later - bleh, couldn't go to MMA class because of work. Not tomorrow, either, for the same reason.

[pdellorto]

7/10/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)


Warmup: The above work plus band work.

* and + denote supersets, bold is a PR.

*1) Blast Strap Pushup - 20, 12, 13 with mini band, then 15 with no added resistance
*2) Lying Straight-Arm Fly - 20 x 5# DBs, 3 x 20 x 10# DBs, dead stop at the bottom, 1 minute rest between supersets
+3) Blast Strap Row - 18, 12, 10
+4) Blast Strap Scarecrow - 3 x 10, 1 minute rest between supersets
5) Abs - 60 Seated Twists w/2 x 10# plates, 10 pinch-grip side bends per side w/2 x 10# plates, Swiss Ball jacknife x 20

***

Pushups/Flys - band resisted blast strap pushups are a pain to setup. The fly was added on a whim, because I don't get a lot of dead-stop chest work and it uses the same muscles as one of my MMA side escapes. Pushups total of 45 in 3 sets compares well to my non-banded reps. I think I'd prefer to use a weighted vest, because the band is hard to hold into position when you're using the blast straps.

Rows/Scarecrows - Only 3 sets because I do so much heavy pulling compared to pushing, and my back needs the break after the rope Thursday. 18 is a 1 rep PR, 40 in 3 sets is a +6 rep total.

Abs - Just three things I felt like doing. Why I pinch-gripped the plates for the side bends I don't know, because 10 x 20# is very light for that motion. Made it a grip exercise instead because the movement makes the plates want to slip out of your hands.

Mostly this was an excuse to eat some oatmeal for breakfast. Heh. Not really, but I couldn't do MMA last night or today so I needed psychologically to get more work in. I already do legs 3x a week, and with my torn hand I don't want to deadlift even for reps today.

[pdellorto]

7/11/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

[pdellorto]

7/12/10

Very Early AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

Afternoon: DeFranco's Training, Session 162

Pre-warmup: Foam rolling, lacrosse ball rolling, band work, dynamic stretches

Warmup: 300 rope skips

Bold is a rep or weight PR. 1 minute between sets unless otherwise noted. * denotes a superset.

1) Double Kettlebell Snatch - 6 x 16kg KBs, 6 x 20 kg KBs, 3 x 6 x 24kg KBs
2) Box Jump - 2 @ 30", 2 @ 31.5", 2 @ 33", 2 @ 34.5", 2 @ 36", 2 @ 37.5", 2 @ 39", 2 @ 40.5", 1 minute rest between sets
3) Military Press - 8 x 45, 8 x 75, 8 x 80, 8 x 85, 8 x 80, 8 x 80, 1 minute rest
4) Pull-Through - 4 x 10 x +70#, 1 minute rest
5) Prowler Sprint - High Handles, 3 round trips, I-go-you-go rest with some kid, Prowler + 90#
6) Step Up (24" box) - 2 x 8 per leg x 20# DBs, 8 per leg x 25# DBs, 90 seconds rest

***

DKBS - 16s were easy, 20s were fine, 24s were hard but I got them. Hard to keep my heels planted on them with the 24s.
Editing later: That's my best 3 x 6, but I've done 8 x 24kgs for doubles before for a single set.

Box Jump - working up to a max double. I went up 2 mats at a time. I got all of them easily until the last two. Then I got the first one fine, but then I nicked the mat on the second one. I told my coach I had, maybe, one more mat in me for a double, but he said "Leave it. You're done." Probably the best call.

Press - 5 x 8, but I did a set with the bar for warmup. I went up and got 8 x 85 but I realized that was too heavy to stick with (I barely locked out the last rep) so I dropped down for the last two sets. A smarter person would have just done 5 x 8 x 75 and gotten all smooth, clean reps, but I don't know one of those. 8 x 85 is my best 8-rep set. My pressing isn't exactly strong.

Pull-Through - same as last week, but +70 across the board. Felt good.

Prowler Fake-Outs - why fake-outs? Because I thought I was done after the prowler, but no...more after that. Damn. As you can see, DeFranco's got its new turf in this morning. So I think I was one of the first people to push the prowler on it - me and the rest of today's crew. As soon as I finished my first sprint, Joe asked me to confirm that it's harder than on the asphalt. Hell yes. I knew that from doing the econo prowler at work on Fridays, but Joe's turf is a bit better - more traction, which makes the sled harder to push but also makes it easier to dig in your feet. I didn't have any trouble getting it started or with slipping, something that happens when I hit around 90-100 pounds on the prowler at work. All high handles lately, which makes it easier to sprint but not any less tiring, really.

Step Ups - to a higher box - the 24" instead of the 18" I usually use. Really felt it. My coach watched me do the first set with 20s and told me to stick with them for another set, then do 25s on the last set. So I did. Hard.

I'll note PRs later, my main laptop is unavailable at the moment.
(Edited 7/23 - I checked my journals, 40.5" is a 1/2 inch PR for the box jump)

[pdellorto]

7/13/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

PM: MMA class. Worked my escape, helped someone work his triangle escape, and another guy work his triangle. Ended up class rolling with a couple guys, mostly trying to work my escapes and give them a chance to work their problem areas.
The dehumidifier said the room was 90% humidity at the start of class, so sweat was a major factor - everyone was too slick to hold on to, so you either locked up your technique tight or you watched them eel out of your hold.

[pdellorto]

7/14/10

AM: Static stretches

New Pushup Plus x 10
Pushup x 10

Pullups 2 x 5 (mixed grip, alternated)

***

Rest day. Got a nap in, even.