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Max G
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« Reply #270 on: February 04, 2008, 02:09:22 PM » |
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today wasn't the best; i stayed after school to do my metcon, but because of all the people and equipment scattered around, i had some trouble and i would have gone much faster at home (which i now regret, but oh well). Also, today was more of a feeling around thing; i'm not sure about what weights to use for cleans and snatches (dumbbells) mainly because my technique is not great, and i don't want to hurt my wrists; they're definitely getting better, and i want them to be healthy enough to start oly lifting with a bar.
Anyway, the session wasn't bad, and i did make my cardiovascular system work, so that's fine.
Monday:
-4 rounds (would have done much more, but my knuckles were hurting and my wrists kind of iffy)
5 one arm PC and Press (35lbs, right)
5 one arm PS's
repeat for left
5 pushup position rows (right)
repeat for left
-2x30 calf raises (+100lbs)
-2x40 shin raises
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« Last Edit: February 05, 2008, 04:11:00 PM by Max G »
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Max G
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« Reply #271 on: February 05, 2008, 04:23:48 PM » |
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wrists felt pretty good today; they're definitely making some headway. I made it through baseball practices this morning without any trouble, and my hitting was much better than last time. Everything felt pretty good today, and i lowered the reps on my press so i could increase the volume; felt better. I also took more time between sets (i usually only take 60-90 sec, even though i should take more for the heavier stuff).
Tuesday:
-Back Squat..10-5-4-4rm
loads: 135-225-235-235
-3x5 pull ups (+35lbs; wee! ten pound jump!)
-4x3 one arm press (50lbs)
-2x6sec floor tuck planche
-4x8 seated leg raises
-4x4 calf raises (+180lbs)
-4x4 self resisting shin raises
I've been slacking when it comes to rotator work so i'll make sure to get going in the next few days.
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Max G
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« Reply #272 on: February 07, 2008, 06:40:16 PM » |
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so yesterday i made it until about 11:30, and then my left wrist felt pretty bad. I thought it was doing ok, considering i was hitting better (and without any issues) but i guess that and the other stuff i was doing was too much. My right wrist is borderline, but it has full mobility and is only a little achy. I imagine that mobility will be back to normal by sunday, and i'll get the rehab going again. I was too eager to start working on a tuck planche because my wrists had held up just fine when i balanced on my knuckles, but oh well..
Wednesday and Thursday:
Rest and Running
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Max G
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« Reply #273 on: February 08, 2008, 03:22:12 PM » |
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wrists are a little better, though not a whole lot. Today's session was downright delightful; there was no time limit, so i could just keep working and pushing. I was a little disappointed when i realized that i had done all the exercises that i wanted to. I didn't do dips though, because even though i had my wrists taped up, i didn't want to put any weight on them. Also, on my squats, i definitely felt alot more comfortable going way down. I went well beyond parallel.
Friday:
-3x5 pull ups (+35lbs)
-4x3 one arm press (50lb db)
-Back Squat..10-5-5-5
loads: 135-225-225-225
-3x8 landmine twists (65lbs)
-4x8 seated leg raises
-4x5 self resisting shin raises
-4x5 one leg calf raises (+180lbs)
-2x5 clean shrugs (90lb dbs)
-2x15 internal rotation (15lb db)
-2x15 cuban rotation (15lb db)
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Max G
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« Reply #274 on: February 09, 2008, 09:04:03 AM » |
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endurance today. I set goals (halfway through my sessions  ) to do 100 one arm swings in 4:00, and 30 pull ups in 3:00. Pull ups could've been better, but it's only something to improve on. I think i could've done more or at least had a faster time if i hadn't been doing pull ups in my doorway; the only room for kipping was with my knees. Saturday:-100 one arm DB swings (25lbs) 4:11 -30 pull ups (some kip at start, alot at the end) 3:01 |
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« Last Edit: February 09, 2008, 09:17:20 AM by Max G »
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Max G
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« Reply #275 on: February 10, 2008, 02:51:37 PM » |
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rest mostly, did some stretching.
Sunday:
-4x30 calf raises (on step; more like a precision)
-4x40 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 #276 on: February 11, 2008, 02:00:53 PM » |
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tough metcon today..felt good though.
Monday:
-3 rounds of..
10 kipping pull ups (my kip's improved, though it wasn't perfect)
30 slalom jumps
15 DB swings (25lbs, left)
15 DB swings (25lbs, right)
15 pushups
8:29
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Max G
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« Reply #277 on: February 12, 2008, 03:33:18 PM » |
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yesterday took a good chunk out of me..i'm going to set things up differently, as the fatigue from yesterday meant my form in baseball was off. Also, it meant that i couldn't achieve the same volume that i normally do on my heavier days.
Tuesday:
-Back squat: 10-5-5-5
loads: 135-225-225-225
-3x5 pull ups (+35lbs)
-2x5 dips (+35lbs)
-3x3 one arm press (50lbs)
-3x8 landmine twists (70lbs-5lb jump)
-3x12 seated leg raises (i was daydreaming and pumped right past 8..so i stuck with 12)
-3x5 self resisting shin raises
-3x5 one leg calf raises (+180lbs)
-3x5 clean shrugs (2 90lbs db's)
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Max G
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« Reply #278 on: February 14, 2008, 03:24:45 PM » |
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Wednesday and Thursday:
Rest
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Max G
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« Reply #279 on: February 15, 2008, 03:57:07 PM » |
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everything felt sooo much better today. I even added some stuff in as well. Deadlifted with a bar for the first time in a couple months (maybe more..i don't know) and my grip held up quite a bit more than in the past (not sure why though..i haven't done any climbing or grip intensive work in a while). I can't say that my form was perfect (doubt it) but i couldn't check because there were no mirrors where i was. I'll make sure to assess myself next time. Also added in a couple sets of max broad jumps before getting going.
Friday:
-2x3 max broad jumps
-3x5 pull ups (+35lbs; i always feel a little more tired going into these after the shrugs..)
-Deadlift: 8-6-5-3-3
loads: 135-185-225-245-275 (i think the most i'd done in the past was 225 romanian haha)
-4x3 one arm press (50lbs-Felt so good! no sticking points!)
-3x5 dips (+35lbs)
-3x6 clean shrugs (180lbs in Dbs)
-4x5 seated leg raises (+5lbs; was thinking about another set but my quad was starting to tighten up in compensation)
-4x4 one leg calf raises (+180lbs)
-4x5 self resisting shin raises
-2x20 internal rotation (40lbs)
-2x20 cuban rotation (30lbs)
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« Last Edit: February 16, 2008, 11:46:03 AM by Max G »
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Max G
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« Reply #280 on: February 16, 2008, 11:46:58 AM » |
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sore today in my hammies, entire back, and a smidge in the forearms..just resting today.
Saturday:
Rest
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Max G
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« Reply #281 on: February 17, 2008, 08:26:14 AM » |
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well i came down with a fever yesterday, and thanks to alot of medicine and sporadic sleep, i feel considerably better today. However, i'm going to leave off today's session, and pick up with my heavier day on tuesday.
Sunday and Monday:
Rest
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 #282 on: February 19, 2008, 04:33:15 PM » |
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had some odd sickness/after-effects monday and they're lingering today..so I guess I'll resume lifting tomorrow, assuming my doctor's appointment doesn't reveal anything that will stop me.
Tuesday:
rest..
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Max G
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« Reply #283 on: February 20, 2008, 02:16:27 PM » |
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no bad feelings, so i didn't go to the doctor. Did a metcon session today; same one from last monday(?) i believe, and i took off a nice fat 30 seconds. I was absolutely steam rolling the first two rounds, but the third really took some fighting. I was hoping to be under 7:30, but 7:59's fine, especially since it's a good improvement. The dumbbell swings really took alot more out of me than last time, while my kipping pull ups were dead on the first two rounds.
Wednesday:
-3 rounds of..
10 kipping pull ups
30 slalom jumps
15 db swings left (25lbs)
15 db swings right (25lbs)
15 pushups
7:59 (30 sec cut)
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Max G
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« Reply #284 on: February 22, 2008, 02:47:22 PM » |
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mostly assistance/rehab work today. I didn't do any squatting as my knees are a little achy from reffing last night. i also didn't do any dips as my left elbow is a tad achy as well; i snapped in a on kipping pull up wednesday, but it's nothing bad. annnd started on wrist curls again, hopefully i will be able to continually rehab without stopping and starting.
Friday:
-2x3 max broad jumps
-2x3 dynos
-3x5 pull ups (+35lbs)
-2x3 overhead press (50lbs db; stopped because i noticed my elbow)
-4x8 landmine twists (65lbs)
-4x5 seated leg raises (+5lbs)
-3x5 one leg calf raises (+180lbs)
-3x5 self resisting shin raises
-2x20 internal rotation (40lbs)
-2x20 cuban rotation (30lbs)
-2x6 wrist flexion/extension (20lbs)
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