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Max G
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« Reply #255 on: January 10, 2008, 08:17:23 PM » |
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thanks ultimate; i appreciate the compliment.  so today was mostly sprinting and jumping around in str. training, and form running practice while i reffed 2 basketball games. I'm hoping that my wrist feels solid enough saturday to begin doing rehab work on my wrists..I'm also planning on taking some sort of deload/rest week after we do physical testing in class.
Thursday:-Handball and Jogging |
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Max G
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« Reply #256 on: January 11, 2008, 02:27:28 PM » |
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no legs today, just some upper stuff and flexibility work. I'd like to start overhead squatting sometime soon, though i want to have the flexibility for an easy deep squat (getting there, though not quite) as well as a solid overhead position.
Friday:
-3x5 bent over rows (135lbs)
-3x6 dips (+25lbs)
-3x5 one leg calf raises (+180lbs)
-3x5 self resisting shin raises
Goals:
+65lbs pull up (+55 currently)
20 pull ups(17 currently)
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #257 on: January 12, 2008, 10:55:24 AM » |
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metcon with no particular emphasis; i managed to really push myself at the end, so it's nice to see that i'm not completely dying until the session's over. Also began some wrist rehab stuff with a black rubber tube thingy.
Saturday:
-4 rounds of...
10 sec hang
8 pull ups
20 tuck ups
10 thrusters (2-25lb db's)
10 180 turn jumps
9:40
and later..
-2x5 wrist flexion and extension (not sure about the poundage)
-3x6 internal rotation (50lbs)
-3x6 cuban rotation (4 plates)
Goals:
+65lbs pull up (+55 currently)
20 pull ups(17 currently)
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #258 on: January 14, 2008, 02:41:35 PM » |
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i'm definitely in need of a rest week, so i think i might ask my str. training coach if i can do some of my physical tests on friday. T-bar deadlifts felt great; i'm almost up to 300lbs for reps now, and i'm just not going to do heavy presses anymore. It's getting pathetic.
Monday:
-1x10,3x5 T-bar Dl's
loads: 135-225-275-295
-2x5 OaDb press (50lbs, had to push press on the last couple)
-3x5 bent over rows (135lbs)
-3x4 HLR's
-3x4 one leg calf raises (+180lbs)
-3x5 self resisting shin raises
+65lbs pull up (+55 currently)
20 pull ups(17 currently)
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #259 on: January 15, 2008, 07:19:25 PM » |
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wrists are feeling better; only did some rehab stuff and rotator cuff work..also did some flexibility stuff for overhead squats.
Tuesday:
-2x5 wrist flexion/extension
-3x5 internal rotation (60lbs)
-3x5 cuban rotation (45lbs)
Goals:
+65lbs pull up (+55 currently)
20 pull ups(17 currently)
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #260 on: January 16, 2008, 03:44:16 PM » |
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endurance today; i played around with 10 and 20 sec breaks. The idea was that i picked a compound movement, and then did 5 reps of it, then repeated after 10 seconds. Depending on how hard things were getting, i might throw in a 20 sec break, or even stop for a minute before resuming. I'll do this again in the future but with a stop watch so i can actually set a marker.
Wednesday:
-30 pull ups
-40 back squats (135lbs, rest position was with knees slightly bent unless it was just too damn hard)
-50 overhead press (2-15 lb dumbbells)
Goals:
+65lbs pull up (+55 currently)
20 pull ups(17 currently)
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #261 on: January 18, 2008, 01:48:41 PM » |
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Thursday:
-Handball and running
We tested pull ups and dips today, and i was pretty pleased with how i did, though my pull up numbers didn't increase. I think this is a result of me a) hardly kicking until the last 2-3 reps and b) going closer to a deadhang than before. So, at the very least, it was more of a true 17. Dips were very surprising, because i have done them maybe 4 times in the past month, and only for 5-6 reps in a set. I blew through the first 15, then pushed onto 24.9. I can say that the last 10 were pretty much full range, while the first 15 were more so 90 degrees. Normally i would have tested going to a full deadhang on pull ups and shoulders almost to hands on the dips, but standards are lowered in class, so i complied. I suppose that my cns might have been more fresh for dips, compared to the pull ups, which i have been doing alot (and i'm stretching past when i should have taken a rest week already..)
I'm also changing what i post as my goals, since i'm focusing more on power biased metcon and endurance, so a +60,65,70lb pull up isn't something i'm working towards right now.
Friday:
-Pull ups and dips testing
Goals:
20 full rom dips
20 full rom pull ups
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #262 on: January 19, 2008, 10:55:38 AM » |
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mostly rest, flexibility stuff, and working on turkish get up form.
Saturday:
-rest
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Max G
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« Reply #263 on: January 22, 2008, 01:38:03 PM » |
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did some wrist rehab, stretching, uneven pull ups, hand change pull ups, etc.
Sunday:
2x5 flexion/extension
studied for finals; getting busy.
Monday:
rest
after today, i'm testing in class one last time, then i am just going to rest until next monday or tuesday. I've put off my deload/rest week because of schedule issues, and i would like to take it as soon as possible. In testing today, i managed a double at bw on the bench (170lbs), which was nice considering i've only done weighted dips in the past, as well as 5 reps at 315lbs on the trap-bar deadlift. I love the feeling of doing t-bar deadlifts, and today my form was great, and i managed to push through some long grinding lifts.
Tuesday:
testing in
Bench..2x170lbs
T-bar Dl's..5x315 (first 2 were fast, 3rd was slow, 4th was crazy slow, 5th was ridiculous)
-2x5 wrist flexion/extension (15lb db)
-2x15 finger extension (rubber band, looped twice)
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« Last Edit: January 22, 2008, 03:22:27 PM by Max G »
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Max G
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« Reply #264 on: January 23, 2008, 02:28:08 PM » |
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did squat testing today, and then we have running/speed tomorrow. I'm a little annoyed that we did upper body, then 3 straight days of max effort legs stuff..poor planning, but i suppose i'm just trying to avoid that extra work since i should be resting right now.
managed 4x275 lbs in the squat today; felt pretty good. That and the deadlift yesterday means i've accomplished two of my goals for the new year.
Wednesday:
-warm ups sets..4x275lb squat
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Max G
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« Reply #265 on: January 24, 2008, 05:12:31 PM » |
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i found it difficult sometimes to really get my legs firing, but i did fine, and either matched or improved upon my old times. the one thing i was pleased with in the testing today was that we ran a 300 yard shuttle run, of which i did sprinted the latter half, and i felt much better physically than i did last time. I'm just going to be doing a variety of stuff for the next few days, and i'll pick up my training (and this log) on Tuesday if things go as i intend.
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Max G
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« Reply #266 on: January 29, 2008, 02:53:50 PM » |
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so today i felt very good in some movements, and decent in others. considering that it's my first day back, I felt quite strong, and i'm hoping to really get some progress.
I was planning on doing some tuck planche training at the start of my session, but completely forgot, and i didn't want to throw in isometric stuff at the end, soo..better luck next time.
everything except for the press felt like it was considerably improved. The press felt better than before, but i *think* it might be weak, because i tend to transition immediately from heavy pull ups. I also do right then left, and my left seems to have a larger deficit (though i am right handed..). I'll have to experiment with press first before other heavy stuff.
Tuesday:
-Tbar Dl's..10-5-5-3(?)
loads: 135-225-295-315 (these felt good)
-2x6 pull ups (+25lbs; not hard at all)
-2x5 OaDb press (50lbs)
-3x30 steps with 1 Db(75lbs, each arm)
-2x8 seated leg raises (fingers at knees)
-2x4 one leg calf raises (+180lbs)
-2x4 self resisting shin raises
Goals:
20 full rom dips
20 full rom pull ups
9.25 foot broad jump(9 right now)
1 one arm push up
Completed:
+55lbs pull up
15 Pull ups
2 Bar Muscle Ups
9 foot broad jump
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Max G
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« Reply #267 on: January 30, 2008, 02:05:09 PM » |
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1st metcon back; felt pretty good, and i was able to push myself quite well though i kept the session shorter.
Wednesday:
-4 rounds of..
10 db power cleans (50lbs total)
10 pushup to db rows
4:05
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Max G
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« Reply #268 on: February 01, 2008, 03:27:31 PM » |
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increased the volume in some things, and just played around with other stuff. i added dumbbell power cleans and finished the session playing a ladder pull ups game with some friends while i waited for my ride. I don't really know what to do..i did presses at the beginning, and i'm just not seeing very much improvement (if any). I'll stick with them and hope that higher volume stuff coupled with the metcon helps down the road.
Friday:
-2x6 sec floor tuck planche
-2x6 pull ups (+25lbs)
-ladder pull ups to 7
-2x6 dips (+25lbs)
-2x4 One arm DB pc's (75lbs)
-1x2, 1x5 One arm DB press (55, 50lbs)
-3x4 walking lunges (150lbs in DB's)
-2x8 landmine twists (65lbs)
-3x4 one leg calf raises (+180lbs)
-3x4 self resisting shin raises
-3x8 seated leg raises (fingers at knees)
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Max G
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« Reply #269 on: February 03, 2008, 12:51:32 PM » |
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Saturday:
Rest mostly; some stretching and mobility work.
did some rehab work for my wrist, and a little assistance stuff.
Sunday:
-2x5 wrist flexion/extension (15lb db)
-2x15 finger extension
-4x8 seated leg raises
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