A1. TP Therapy 10:00
A2. 500m row, 400 easy, 100 hard -
A3. general warmup
B. Full ROM HSPU negatives, 10:00
-used 12" boxes for ROM
C. Box Squats 1x5, up to 80% of 1RM
-used an 18" box
225x1x2, 245x1x3
D. Close Grip Bench 5-5-5-5-5
135-155-165-170-175
E. AMRAP in 10:00 of:
Hang Power Clean Ladder 1-2-3-4-5, 155#
*Have to reset the bar each rung (ground)
Total rounds - 5 complete (75 reps)
Notes:
Back squat felt good today if I kept the ROM high. 18" is right at parallel or just below on me. No pressure in the knee at that depth which is good. I just tried the bar at full depth and there was some pressure at the very bottom and decided box squats would be the best route to take. Never really do bench so this is a weak move. The AMRAP was fun and it got kinda difficult towards the end. No pain in the knee PWO but I still iced both when I got home.
Nutrition:
Back on track today after a questionable weekend of traveling.
18g BCAA's, 4-5g fish oil, ZMA
Monday, January 31, 2011
Saturday, January 29, 2011 - Sunday, Januray 30, 2011
REST DAYS
-No residual soreness from the pullup ladder. Knee feels pretty good. Traveled for 2 days but managed to keep diet pretty in line.
-No residual soreness from the pullup ladder. Knee feels pretty good. Traveled for 2 days but managed to keep diet pretty in line.
Friday, January 28, 2011
A1. Foam roll/lacrosse ball 10:00
A2. 500m Row, easy - 2:09.7
A3. general warmup
B. Pullup Ladder, on the minute
15 rounds
C. 10x1 shock training, 12" boxes
D. Bottom squat stretches for knee
Notes:
Knee felt better. Only did 15 rounds on the ladder b/c my hands were going to rip any further into it. 15 rounds was pretty easy. I can probably get 20. Fairly lax day.
Nutrition:
12g BCAA's, 3-5g fish oil, ZMA, 10,000 I.U. Vit. D
A2. 500m Row, easy - 2:09.7
A3. general warmup
B. Pullup Ladder, on the minute
15 rounds
C. 10x1 shock training, 12" boxes
D. Bottom squat stretches for knee
Notes:
Knee felt better. Only did 15 rounds on the ladder b/c my hands were going to rip any further into it. 15 rounds was pretty easy. I can probably get 20. Fairly lax day.
Nutrition:
12g BCAA's, 3-5g fish oil, ZMA, 10,000 I.U. Vit. D
Friday, January 28, 2011
Thursday, January 27, 2011
A1. TP Therapy 10:00
A2. general warmup/barbell warmup
-deadlifts up to 275
B. 3 Rounds for time of:
10 Deadlifts, 275#
50 Double Unders
Time - 3:40[PR]
Notes:
Strong showing today. First time I did this was 3/20/10. Got 5:01 that time. A PR by 1:21. First two rounds of DL's unbroken. Had to break the 3rd set at 5 and 5. The first round of DU's was fine but the second and third were brutal. Really hammered the shoulders surprisingly.
Nutrition:
Paleo with some wine at the Mav's game.
12g BCAA's, 6-7g fish oil, ZMA, 3mg melatonin
A2. general warmup/barbell warmup
-deadlifts up to 275
B. 3 Rounds for time of:
10 Deadlifts, 275#
50 Double Unders
Time - 3:40[PR]
Notes:
Strong showing today. First time I did this was 3/20/10. Got 5:01 that time. A PR by 1:21. First two rounds of DL's unbroken. Had to break the 3rd set at 5 and 5. The first round of DU's was fine but the second and third were brutal. Really hammered the shoulders surprisingly.
Nutrition:
Paleo with some wine at the Mav's game.
12g BCAA's, 6-7g fish oil, ZMA, 3mg melatonin
Thursday, January 27, 2011
Wednesday, January 26, 2011
A1. Foam/TP Therapy - 10:00
A2. general warmup
-barbell complexes
B. 5 rounds for time of:
10 Pullups
20 pushups
30 Situps
Time - 18:39*
C. 2000m Row TT
Time - 6:56.9[PR]
Notes:
*Just moved through the bodyweight workout and did not try to kill myself. Row went well. I cruised around a 7:00 pace for 1900m and sprinted the last 100m. Knee feels much better today, the row was no problem.
Nutrition:
Paleo
10,000 I.U. Vit. D, 6-7g fish oil, 12g BCAA's, ZMA.
A2. general warmup
-barbell complexes
B. 5 rounds for time of:
10 Pullups
20 pushups
30 Situps
Time - 18:39*
C. 2000m Row TT
Time - 6:56.9[PR]
Notes:
*Just moved through the bodyweight workout and did not try to kill myself. Row went well. I cruised around a 7:00 pace for 1900m and sprinted the last 100m. Knee feels much better today, the row was no problem.
Nutrition:
Paleo
10,000 I.U. Vit. D, 6-7g fish oil, 12g BCAA's, ZMA.
Tuesday, January 25, 2011
Tuesday, January 25, 2011
AM:
Swimming
100m warmup - free
5 x 100m freestyle sprint - rest 1:00
5 x 50m freestyle sprint - rest :30
6 x 25m freestyle sprint - rest :15
Total sprints - 900m
Total Distance - 1000m
PM:
A1. 10:00 foam roll/TP therapy
A2. general warmup
did 2x of 5 HSPU negs full ROM + 10 CTB pullups
B. Mid-hang Muscle Snatch 2-2-2-2-2-2
95-105-115-120-125[PR]
C. 200 Sledge strikes, 10#
-100 R, 100 L
Time - 6:27
Notes:
Knee feels better today but I'm not going to push it just yet. Swims were tough. It's been a while since I have done just freestyle. Definitely adds more to the workout since I am not used to it. CSS is way easier. Muscle snatch felt strong. Little twinge in the knee on the last set but no big deal. Need to get a heavier sledge. The strikes were easy but it did hit the lower back pretty good. All in all a good training day.
Nutrition:
Fasted until 12pm, with a total time of ~16 hrs.
10,000 I.U. Vit. D, ~2 tbsp. chlorophyll, ~6-7g fish oil, 18g BCAA's, all Paleo
Swimming
100m warmup - free
5 x 100m freestyle sprint - rest 1:00
5 x 50m freestyle sprint - rest :30
6 x 25m freestyle sprint - rest :15
Total sprints - 900m
Total Distance - 1000m
PM:
A1. 10:00 foam roll/TP therapy
A2. general warmup
did 2x of 5 HSPU negs full ROM + 10 CTB pullups
B. Mid-hang Muscle Snatch 2-2-2-2-2-2
95-105-115-120-125[PR]
C. 200 Sledge strikes, 10#
-100 R, 100 L
Time - 6:27
Notes:
Knee feels better today but I'm not going to push it just yet. Swims were tough. It's been a while since I have done just freestyle. Definitely adds more to the workout since I am not used to it. CSS is way easier. Muscle snatch felt strong. Little twinge in the knee on the last set but no big deal. Need to get a heavier sledge. The strikes were easy but it did hit the lower back pretty good. All in all a good training day.
Nutrition:
Fasted until 12pm, with a total time of ~16 hrs.
10,000 I.U. Vit. D, ~2 tbsp. chlorophyll, ~6-7g fish oil, 18g BCAA's, all Paleo
Monday, January 24, 2011
Monday, January 24, 2011
A1. 10:00 Foam roller/TP therapy
-focus on quads both inner and outer
-focus on IT bands
A2. CFWU x 3
-Ring Rows
-Kipped HSPU x 3
B. Press 125x3x5
C. Good Mornings 135x3x5
D. Weighted Pullups 5-5-5-5-5
10-12.5-15-17.5-20
Notes:
Went to the Airrosti doc today and had my knee worked on. Iced it a couple of times as well. Feels better than yesterday. Will remain off of it for the week. Press felt good today, still no improvement. All the movements were picked due to the lesser stress on the legs. Fairly good day of training overall.
Nutrition:
100% Paleo
10g BCAA's, 3-5g fish oil, ZMA
-focus on quads both inner and outer
-focus on IT bands
A2. CFWU x 3
-Ring Rows
-Kipped HSPU x 3
B. Press 125x3x5
C. Good Mornings 135x3x5
D. Weighted Pullups 5-5-5-5-5
10-12.5-15-17.5-20
Notes:
Went to the Airrosti doc today and had my knee worked on. Iced it a couple of times as well. Feels better than yesterday. Will remain off of it for the week. Press felt good today, still no improvement. All the movements were picked due to the lesser stress on the legs. Fairly good day of training overall.
Nutrition:
100% Paleo
10g BCAA's, 3-5g fish oil, ZMA
Sunday, January 23, 2011
A. Foam Roll/Recovery
B. HSPU Negatives
-tricep emphasis variation, full ROM, 12" Boxes
-Regular HSPU variation, full ROM, 12" Boxes
Notes:
Knee is still bothering me. Trying to rest it. No other complaints. This week will mostly be an upper body and recovery week for the legs.
B. HSPU Negatives
-tricep emphasis variation, full ROM, 12" Boxes
-Regular HSPU variation, full ROM, 12" Boxes
Notes:
Knee is still bothering me. Trying to rest it. No other complaints. This week will mostly be an upper body and recovery week for the legs.
Saturday, January 22, 2011
REST DAY
Did some yoga for 1 hr.
Wine in the evening with A LOT of food. All clean.
Did some yoga for 1 hr.
Wine in the evening with A LOT of food. All clean.
Friday, January 21, 2011
Friday, January 21, 2011
A. CFWU x 3
-deadhang pullups
-5 full ROM HSPU negatives for ring dips
B. Squat Ladder 1-14, 165
*Did not complete, made it to 4th round
**Supplemental workout:
5 Rounds of:
30 KB swings, 2 pood in 1:00
Rest 1:00
then,
5 KB Snatch, 53# (each arm)
5 KB Snatch, 70# (each arm)
10 2 handed KB Snatch, 35# (each arm)
Notes:
Right knee was still bothering me today. It hurts in the patella tendon at the bottom of the squat. Could be slight tendinitis due to the excess of squatting the past few weeks. The ladder alone has produced 600 squats, and the rest in between is just too much volume. Will rest up this next week and 1RM test on the 28th, 29th, or 31st. The KB work was actually pretty rough. My lower back was on fire afterward. Pretty good workout.
Nutrition:
Good food all day. Sleep was awesome last night. 7 good hrs. I took some ZMA and it really helped. Usual supps throughout day, 22g BCAA's. Will have some wine tonight.
-deadhang pullups
-5 full ROM HSPU negatives for ring dips
B. Squat Ladder 1-14, 165
*Did not complete, made it to 4th round
**Supplemental workout:
5 Rounds of:
30 KB swings, 2 pood in 1:00
Rest 1:00
then,
5 KB Snatch, 53# (each arm)
5 KB Snatch, 70# (each arm)
10 2 handed KB Snatch, 35# (each arm)
Notes:
Right knee was still bothering me today. It hurts in the patella tendon at the bottom of the squat. Could be slight tendinitis due to the excess of squatting the past few weeks. The ladder alone has produced 600 squats, and the rest in between is just too much volume. Will rest up this next week and 1RM test on the 28th, 29th, or 31st. The KB work was actually pretty rough. My lower back was on fire afterward. Pretty good workout.
Nutrition:
Good food all day. Sleep was awesome last night. 7 good hrs. I took some ZMA and it really helped. Usual supps throughout day, 22g BCAA's. Will have some wine tonight.
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