PDA

View Full Version : Dr. G's Training Journal


Pages : 1 2 [3]

Derek Simonds
06-16-2009, 05:42 AM
Dr G. fantastic meet it is always cool to set PR's and both of those are solid numbers. With the PL meet and the HG's you are going to be busy. I am looking forward to your training for both of them.

Garrett Smith
06-16-2009, 06:35 AM
Thanks Derek, PRs are always nice. In terms of busy, I'm making sure not to add any training days to my routine for these new events, I'm simply swapping out a workout a week for the new stuff.

Plan for the PL meet prep:

Monday - Rest and/or recovery stuff (YRG, joint mobility, clubbells, gymnastics warm-up)
Tuesday - OL, snatch day
Wednesday - Gymnastics at OPG
Thursday - OL, C&J day
Friday - Rest and/or recovery stuff (YRG, joint mobility, clubbells, gymnastics warm-up)
Saturday - Gymnastics at home gym
Sunday - Bench Press, Deadlift/Plyo workout

The plan for the Highland Games will likely be similar, I'm guessing the training sessions for that will be on a Saturday or Sunday morning. I'll start going to those after the PL meet and then consider dropping the BP/DL/plyo day for a while.

As of right now, there are no more OL meets scheduled in AZ for the rest of 2009. Joe Micela said he's considering doing another one in September, and I suggested to Matt Foreman that he host another December one at his high school like he did last year. So, we'll see what develops!

--

Sunday 6/14/09: Rest. No workout.

--

Monday 6/15/09: Rest. No workout.

--

Tuesday 6/16/09: Rest. No workout.

We're likely having a massage therapist moving into the office who does:

Myofascial Release
Teaches self trigger point therapy using the TheraCane
Teaches self Yamuna Body Rolling (like SMR, only using balls of different sizes and some other specialized tools)

I'm going to start getting some more soft tissue work. I think it will only help. Tomorrow is gymnastics at OPG as usual, taking the week off from lifting until Sunday for the PL workout.

Garrett Smith
06-20-2009, 08:13 AM
Wednesday 6/17/09: Gymnastics at OPG.

Chris and Ian are now coming to join StevO and I, a new guy named Dave also joined in today. This means a lot more rest and longer workouts due to having to work in 3+ more people (Tracy usually shows up as well). This may mean things have to be reworked a bit.

6:15pm
Wrist prehab

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

(Low) parallette Bulgarian push-ups, 5reps one way, rest, then 5reps the other way
Rings, sup.-to-pron. pull-ups, 5reps
Pseudo-planche push-ups on floor, 5reps
Rings, L-sit pull-ups, 5 reps
Floor tuck planche push-ups on floor from bottom up, 5 reps
Rings, Bulgarian pull-ups, 5 reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps one way, then 5reps the other way
Rings, tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 5reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 5reps
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep


Workout:
3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated
Face-to-wall handstand, 20sec.,
Rings, tick-tock variations (front lever pulls to back lever pulls):

1st set, attempted one-leg front lever to extended tuck tick-tocks x 3 reps to eccentric-only front lever letdown
2nd set, straddle back lever to German hang to eccentric-only front lever letdown
3rd set, back lever proper to German hang to eccentric-only straddle front lever letdown


Followed by 3sets x 1rep of parallette tuck planche to shoulder stand to tuck planche

External rotation: Wall Extensions, 10reps DBs Cuban Press, 10# x 10reps

--

Thursday 6/18/09: Rest. No workout.

--

Friday 6/19/09: Gymnastics in garage.

6:30pm
Gymnastics strength training in garage. Joined by StevO, Chris, Tracy, and Ian.

Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 30sec.
Rings tuck front lever pull-ups, 4reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips from bottom position up, 1.5 reps
Bar ice cream makers, 5reps


Workout, rotating through, alternating sets:

Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Extended tuck front lever, 30 sec.
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Ext. tuck front lever, 30 sec.
Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep
Rings - Extended tuck back lever, 30sec.
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Extended tuck back lever, 30sec.

Parallettes - Tuck planche iso hold on floor, 8sec. + 11sec. + 11sec. (3 sets)

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 12reps

Followed by BBQ, some beer, watching Step Brothers. Good times.

Saturday 6/20/09: Rest. No workout.

Yet another cousin's birthday pool party. In Phoenix even. Joy. :rolleyes:

Garrett Smith
06-21-2009, 02:24 PM
Sunday 6/21/09: Bench press, DL/plyo workout.

8:30am
Joint mobility

Focus was on working on bench press technique (of which I learned I had none after reading this article (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure) other than the garbage BBer style).

Bench press warm-up: 95# x 3, 135 x 3, 155 x 3, 185 x 2
Followed bench work sets immediately with clapping push-ups, BearPowered style, 5 minutes rest between plyo set and next bench set

Bench press work: 205 x 1, 225 x 1, 245 x miss, 235 x 1 PR
Clapping push-ups: 5reps x 3 sets


Hurdle hip mobility
Followed DL work sets immediately with 4-way box plyos, 5 minutes rest between plyo set and next DL set

Deadlift work: 295 x 2reps x 3sets
4-way box plyos: 1round x 3 sets

I will definitely be doing a warm-up set of DLs next time. My back was tired from arching on the bench press in a way that I'm definitely not used to.

GS-stye KB work, 5min. rest between sets:

24kg KB snatches, 1min. per side, 1 set
24kg KB One Arm Long Cycle Clean & Jerk (OALC), 1min. per side, 1set

Garrett Smith
06-24-2009, 05:28 PM
Monday 6/22/09: Rest. No workout.

Must do YRG...

Tuesday 6/23/09: Snatch workout.

I wanted to try the "rep on the minute" approach I saw in this article by Mr. Pendlay (http://www.exrx.net/WeightTraining/Weightlifting.html). I thought I remembered it being from 60-85% of one's max weight--it was actually 65-85%--so I went a bit too light for the Rx. That's okay by me, as my mid-lower back is fried from the bench/DL/GS workout on Sunday...

I believe the new workout rotation will go something like this, in terms of lifting, at least until the PL meet is done (then Day 3 will likely turn into an HG event training day):

Week A:

Day 1

Snatches on the minute, 8-12 singles of a weight between 65-85%
Front Squats, 3sets x 2reps

Day 2

C&J to heavy single
Clean pulls, 3sets x 3reps, at +0 / +5kg / +10kg over final clean weight
Back Squats, 3sets x 3reps

Day 3

Bench/plyo, 3-5sets of 1-5reps bench followed by 5 clapping push-ups
DL/plyo, 3-5sets of 1-5reps DL followed by 1-3 rounds of 4-way box plyos
GS KBs (mild), 2+ minutes each of snatch and OALCCJ

Week B:

Day 1

Snatches to heavy single
Snatch pulls, 3sets x 3reps, at +0 / +5kg / +10kg over final snatch weight
Front Squats, 3sets x 2reps

Day 2

C&J on the minute, 8-12 singles of a weight between 65-85%
Back Squats, 3sets x 3reps

Day 3

Bench/plyo, 3-5sets of 1-5reps bench followed by 5 clapping push-ups
DL/plyo, 3-5sets of 1-5reps DL followed by 1-3 rounds of 4-way box plyos
GS KBs (mild), 2+ minutes each of snatch and OALCCJ

:D
--

6:15pm
Joint mobility
Snatch warm-up drills with 15kg bar

Snatch warm-up: 25kg x 3, 35 x 2, 45 x 1
Snatches on the minute (~60% of 88kg max): 52.5 x 1rep x 12sets
Front Squats: 70kg x (stop + 1 1/4 + regular), 105 x 2 x 3

Felt good! Front squats were hard, the low back fried-ness didn't help at all.

Garrett Smith
06-25-2009, 07:12 AM
Ordering today (Thursday) from MuscleDriverUSA (http://store.yahoo.com/cgi-bin/clink?yhst-20483522292137+JE8Gvp+index.html+):

WFW 15kg bumper plates
20kg GS Kettlebell
Purple band

:D I knew those extra stall mats would be good for something! Selling them on Craigslist worked out quite well....

Wednesday 6/24/09: Gymnastics at OPG.

This workout had both good and suck in it. I was joined by Ian, StevO, and Tracy.

6:15pm
Wrist prehab
4 hindu push-ups + 1 divebomber-"pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5 reps, progressed upwards from the parallette Bulgarian push-ups
Rings, sup.-to-pron. pull-ups, 5reps, will be changing these to straddle L pull-ups next time
Parallettes, pseudo-planche push-ups with feet elevated, 5reps
Rings, L-sit pull-ups, 5 reps
Floor tuck planche push-ups on floor from bottom up, 4 reps
Rings, Bulgarian pull-ups, 5 reps



Vertical push, horizontal pull

Parallel bars, manna split hold low, max time hold for 1 set, will time this next workout
Rings, tuck front lever pull-ups, 4reps
Parallel bars, Russian dips, 5reps, these are getting better already
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 5reps
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep


Workout:
3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated, did a really good one on the parallettes for I'd guess ~30seconds!
Face-to-wall handstand, 20sec., working on straight body / hollow form
I was planning on doing my ring routine several times today, but I think the bench press PR on Sunday plus the new & harder movements in the warm-up really sucked it out of me. At first, I couldn't even get a single one (WTF? :mad: :mad: :mad: ). Considered that my technique sucked, fixed it and added more kip. Got one, but then fell out of the L-sit...gave up on the "normal" routine for the day, went to an easier version. Blurg. At least my handstands were better today to make up for it!
Rings, short routine--hanging straight leg raise to inverted hang to back lever variation to eccentric-only front lever variation letdown:

1st set, straddle back lever, unable to pull out without piking, front lever letdown
2nd set, straddle back lever to inverted hang (no piking) PR to single-leg front lever letdown
3rd set, straddle back lever to inverted hang (no piking) to straddle front lever letdown


Followed by 4sets x 1rep of straddle press to handstand using wedge pad against the wall

External rotation:
Wall Extensions, 10reps
DBs Cuban Press, 10# x 13reps

Garrett Smith
06-26-2009, 05:47 AM
I think I've nailed down my issue lately. I am not getting enough sleep and the cumulative effects are piling up. I also have been slipping off Paleo way too often, which I believe negatively affects my sleep quality. Not enough sleep time + below-average sleep quality + hard training = crappy training results.

Thursday 6/25/09: C&J heavy single workout.

Jump rope 250 single bounce
Free handstand practice
Joint mobility

C&J warm-up drills with 20kg bar

C&J warm-up: 30kg x 3, 40- x 3, 50 x 2, 60 x 2, 70 x 1, 80 x 1
C&J work (~85% of 108kg max): 92.5kg x 1
Clean pulls: 92.5 x 3, 97.5 x 3, 100 x 3 OOPS supposed to do 102.5 that last set and misloaded bar
Back squats warm-up (stop squat + 1 1/4 squat + regular): 70 x 1
Back squats work: 107.5 x 3reps x 2sets, 112.5 x 2reps x 2sets, 112.5 x miss, ran out of juice for that last set--that's from the lack of sleep issue!!!

Garrett Smith
06-29-2009, 06:41 AM
Been working on the sleep issue, improving it slightly.

Friday 6/26/09: Gymnastics in garage.

Cori had scrapbooking again tonight, so I had the guys (Tracy, StevO, Ian) over for gymnastics training Friday night instead of Saturday morning, followed by BBQ and beer. Chris and Dave (Chris' roomate) joined us late as Chris did his gymnastics at work earlier. These are fun evenings once we all get past that Friday evening fatigue from the workweek--that and the fact that nearly all of us fall asleep where we're sitting during the DVD after dinner.

6:15pm
Wrist prehab
4 hindu pushups + 1 divebomber/pump

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar straddle L-sit chin-ups, 5reps, progressed to these from regular deadhang pull-ups
Ring push-ups with mature supports between, 5reps, able to keep the rings parallel to my body for entire set this time
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps, getting much wider on these!
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 40sec.
Rings tuck front lever pull-ups, 4reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Bulgarian dips, 2reps, switched down to these from the Korean ring dips, I think this will be a better fit for the progression
Bar ice cream makers, 5reps


Workout, rotating through, alternating sets:

Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck front lever 15 sec. to inverted hang to ext. tuck back lever 15sec. to inverted hang
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck front lever 15 sec. to inverted hang to ext. tuck back lever 15sec. to inverted hang
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck front lever 15 sec. to inverted hang to ext. tuck back lever 15sec. to inverted hang

NEW exercise for planche progression:

Floor - Full planche iso holds with 2 red JS band for assistance (hung from my pull-up bar), 8sec. + 11sec. + 12sec., these are AWESOME :D

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 13reps

--

Saturday 6/27/09: Rest. No workout.

--

Sunday 6/28/09: PL meet prep workout, bench + plyo, DL + plyo, at Power & Physique gym (StevO's gym).

8:00am
Joint mobility

Bench press warm-up: 45# x 5, 135# x 3, 185# x 2

Followed bench press sets immediately with clapping push-ups, then 5min. rest.

Bench press work: 225# x 2reps x 4sets (~96% of current max)
Clapping push-ups: 5reps x 4 sets

Deadlift warm-up: 50kg x 3, 70kg x 3

Followed deadlift sets immediately with 4-way box plyos, then 5min. rest.

Deadlift work: 125kg x 3reps x 5sets (~85% of current max)
4-way box plyos: 1round x 5 sets

Skipped GS KB work today. Waiting for my 20kg bell to come in the mail from MuscleDriver.

Derek Simonds
06-29-2009, 07:33 AM
It is amazing what happens when you adjust to the PL style bench technique. I have been saying it for a while I know I am getting stronger in the bench but I am more concerned with the technique. I am at a point where I feel like my technique (very very similar to what Dave Tate describes with a slightly wider grip, not much but slightly) is really solid. I don't have any discomfort and I feel like I am progressing well!

One thing I have found though is that technique feels different on different benches. I lift all over the country and there are some benches that I just hate lifting that way on. It is hard to explain but I would definitely try and find out what kind of bench they will have at the meet and lift on one at least once before hand.

Garrett Smith
06-29-2009, 08:33 AM
Yeah, the difference in using the PL bench technique in terms of stress on the shoulders vs. the BB style is pretty stark.

My right shoulder was feeling a little twingy going into the bench workout (from the tough gymnastics on Friday night), it actually felt better as the bench workout went on and feels totally fine today.

As far as finding out what bench the comp will be on, I only have one bench to train on, so I don't know that it would really matter in terms of me being able to find a different one!

Garrett Smith
07-04-2009, 07:58 AM
Monday 6/29/09: Rest. No workout.

--

Tuesday 6/30/09: Rained out of snatch workout. :mad: :(

The summer "monsoons" are definitely in full effect. Two months of rainy days.

--

Wednesday 7/1/09: Short gymnastics workout in garage.

OPG is closed for the week, we had to work out at my place. Just Tracy and I, we only did the "warm-up" portion of the normal Saturday workout.

6:45pm (got started way late, dreary outside)
Wrist prehab
4 hindu pushups + 1 divebomber/pump

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar straddle L-sit chin-ups, 5reps
Ring push-ups with mature supports between, 5reps, working on very slight turnout during reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps, getting much wider on these!
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 43sec., +3sec. finally
Rings tuck front lever pull-ups, 4reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips from bottom up, 2reps
Bar ice cream makers, 5reps


External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 13reps

--

Thursday 7/2/09: C&J workout, singles on the minute.

6:15pm
Joint mobility
Clean & Jerk warm-up drills with 20kg bar


Clean & Jerk warm-up: 30kg x 3, 40 x 3, 50 x 2, 60 x 2
C&J on the minute (~65% of 108kg max): 70 x 1rep x 12sets
Back Squats: 70kg x (stop + 1 1/4 + regular), 112.5 x 2 x 2, 112.5 x 5, the last set at this weight was the one I dropped last week so I put a bit more juice into it this week and fairly easily pounded out 5 reps in my last set, it felt really good

--

Friday 7/3/09: Rest. No workout.

What a week, glad to have made it through. I swear the monsoons do something to people's heads...

In other news, my new gear (20kg GS KB, 15kg WFW bumper plates, and purple band) arrived at Chris' place today from MuscleDriverUSA!!! Looking forward to getting it over here.

Garrett Smith
07-06-2009, 02:44 PM
Saturday 7/4/09: Gymnastics in garage with Ian.

8:15am
Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar straddle L-sit chin-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 30sec., blurg!...one week my push-up support feels strong and my ring support feels weak, then next week is vice-versa!...at least both are slowly improving overall!
Rings tuck front lever pull-ups, 4reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Bulgarian dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through, alternating sets with Ian:

Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Tuck front lever iso hold, 43sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck front lever iso hold, 17sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck back lever 40 sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1 rep
Rings - Ext. tuck back lever 20 sec.

Planche work (always done after handstand work):

Floor - Full planche iso holds with 2 red JS band for assistance (hung from my pull-up bar), 3 sets totalling approximately 30sec.
Set #2 (video) (http://www.youtube.com/watch?v=dYK6cyHkWm0)
Set #3 (shows the whole set-up) (http://www.youtube.com/watch?v=y1P_5mlbOEM)

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 13reps

--

This is the next-to-last prep workout for the PL meet on 7/18 in Prescott.

Goals at this meet (no gear allowed):
350#+ Squat (old PR 330#)
275# Bench (current PR, set in this workout, is 255#)
350#+ Dead (old PR 325#)

All of the above numbers would be PRs. I've never lifted in a PL meet, so I'm guessing the atmosphere will be pretty dang helpful to my numbers.

Sunday 7/5/09: PL meet prep, bench press + plyos, deadlift + plyos.

8am
Joint mobility
10 GS KB swings per side with 1.5pood, several C&Js as well

Bench press warm-up: 45# x 5, 95 x 3, 135 x 2, 155 x 2, 185 x 2

Plyos immediately followed BP work sets, with 5min. rest after:

Bench press work: 225 x 1, 235 x 1 (ties old PR set two weeks ago), 245 x 1 PR, 255 x 1 PR #2!!!
Clapping push-ups: 4sets x 5reps

I was really working on my form, as in that Dave Tate video I posted earlier in this log. As I'm learning how to add/maintain technique cues during the lift, I'm seeing heavier weights going up much easier. I think I will definitely do better than this in the meet. I do believe the planche work with the rubber bands is helping as well, but most of it is learning good technique at this point. I'm told my back arch is pretty impressive--must be from all the yoga and joint mobility! :)

Plyos immediately followed DL sets, with 5min. rest after:

Deadlifts: 275# x 3reps, 275 x 5reps x 2 sets
4-way box plyos: 2circles x 3sets

Garrett Smith
07-08-2009, 09:53 AM
Monday 7/6/09: Rest. No workout.

I took this Monday off from work (rather than Friday) for my 4th of July holiday. Been eating (& drinking) way too much gluten. Not feeling so hot and I think I'm starting to show a mild dermatitis from it. Will do some research. Bad, bad, bad. Onwards and upwards...

Tuesday 7/7/09: Snatches on the minute, front squats.

Joint mobility
Snatch drills warm-up with 15kg bar

Snatch warm-up: 25kg x 3, 35 x 2, 45 x 2, 55 x 1
Snatches on the minute (~68% of 88kg max Sn): 60 x 1rep x 12sets
Front squats (5kg heavier than my last "heavy" clean workout): 97.5 x 2reps x 3sets

It was SO hot and humid in the garage for the end of this workout, the wind completely died out. At least the rain stopped early enough to let us snatch!

Garrett Smith
07-10-2009, 07:06 AM
Wednesday 7/8/09: Gymnastics at OPG.

Joined by StevO and Tracy.

6:15pm
Wrist prehab
4 hindu push-ups + 1 divebomber-"pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps, moved hands further back
Rings, sup.-to-pron. pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 4reps
Rings, L-sit pull-ups, 5reps
Floor tuck planche push-ups on floor from bottom up, 5reps
Rings, Bulgarian pull-ups, 5reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 5reps
Parallel bars, extended tuck front lever pull-ups, 4reps
Parallel bars, pronated Korean dips, 4reps
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep


Workout:
3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated
Rings routine:

1st set, muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to straddle back lever to German hang to inverted hang to eccentric-only front lever letdown
2nd set, straight leg raise to inverted hang to back lever to German hang to inverted hang to eccentric-only front lever letdown
3rd set, muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to straddle back lever to inverted hang (no piking) to straddle front lever letdown, this set was BRUTAL!


Parallettes, tuck planche iso hold, 3sets, 22sec. + 20sec. + 18sec., definitely improved on these without any specific work in weeks, I believe the assisted planche holds with the bands are the key for me

External rotation:
Wall Extensions, 10reps
DBs Cuban Press, 10# x 13reps
--

Thursday 7/9/09: Testing for a practice Back Squat max.


Joint mobility
Back squats (PL style, no belt): 20kg x 5, 70 x 3, 80 x 3, 90 x 2, 100 x 2, 110 x 1, 120 x 1
Back squats: (PL style, with belt, as we can use one in the RAW comp.): 130 x 1, 140 x 1 :)

Tried doing a bit more of a PL-style back squat. The meet is next Saturday (1.5weeks). I believe the plan from here will go:
Friday - Rest
Saturday - Gymnastics
Sunday - Bench (no deadlift)
Monday - Rest
Tuesday - Easy snatching and back squats
Wednesday - Easy gymnastics
Thursday - Rest
Friday - Rest, drive to Prescott
Saturday - PL meet in Prescott

I've had to wake up early and put in a lot of extra work for my other two part-time jobs (Kronos and Future Formulations) the last two days, so I think I can do better than what I did today, but I'll take it anyway!

140kg is a PR for me at this BW (185#), I believe I'll be able to do another 5-10kg in the meet (I think). Regardless, I'm looking forward to getting my back squat numbers more around where I feel they should be (2xBW, so around 370#).

Ordered the last PB Weightlifting singlet off of Dynamic-Eleiko last night for $19 + shipping!!! :D :D :D My wife always cringes at me spending $$ on OL stuff, but even she knew she couldn't argue that price. I needed a different singlet for the raw meet than my old triathlon one that can be seen in my OL videos (the Lycra Power in the tri singlet legs and the chest zipper were not going to work for the 100% RAW PL meet, or at least I didn't want to take any chances).

--

Friday 7/10/09: Rest. No workout.

Trying to go pretty much gluten-free (as in, no beer or bread) and 90% Paleo until the meet, as I'm having a tiny new skin issue (I think it's from gluten) and I need to get down to <182# (82.5kg) to make weight at the meet.

Garrett Smith
07-12-2009, 11:55 AM
Saturday 7/11/09: Gymnastics in garage with StevO and Tracy.

8:15am
Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar straddle L-sit chin-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 36sec.
Rings tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 4reps
Rings Korean dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO and Tracy:

Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Tuck front lever iso hold, 36sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck front lever iso hold, 24sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck back lever 43sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck back lever 17sec.

Planche work, using 2 red JS bands for assistance:

Floor - Planche push-up to full planche to pike press to attempted planche, 3 sets total, got better as the sets went on

Shoulder prehab:

Wall extensions,10reps
Face pulls, Red JS bands, 10reps
DBs Cuban Press, 10# x 13reps

--

Sunday 7/12/09: Final bench press workout before the meet this upcoming Saturday.

Joint mobility
Bench press warm-up: 45# x 5, 135 x 3, 185 x 2

Alternated sets of bench with clapping push-ups, 5min. rest taken after push-ups before next bench set:

Bench press work (225# = ~88% of max): 225 x 3, 3, 3, 2
Clapping push-ups: 4sets x 5reps

Skipped DLs today to save up for the meet, did some mild KB swings just to keep the posterior chain nice and awake. :cool:

KB one-arm swings, all left then all right: 1.5pood x 15reps/side
rest
KB one-arm swings, alternated hands each rep: 1.5pood x 20reps total

Right shoulder (bicipital tendonitis) getting a little irritated from gymnastics. Should be easily up to speed with a laser treatment or two this week.

Garrett Smith
07-13-2009, 09:58 PM
Monday 7/13/09: Rest. No workout.

I have been thinking that I'm not satisfied with how to progress on my back and front squats. This is the only place in my workouts that I've been slightly frustrated with lack of progress.

So, I'm going to try the 5/3/1 (http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength) with both exercises after the PL meet. This will be tough to figure out how to fit in, as one of my training days will be devoted to the Highland Games training.

Otherwise, I'm pleased with the following approaches:

BearPowered - DL and Bench
OLs on the minute and heavy singles - OL
Gymnastics - as I have been, no "named" programming
GS KBs - timed sets (I'll start doing some more of these with the HG training)

I really think I'll do well with the 5/3/1, it seems very much my style, building oneself better with submaximal weights and minimal "max effort" sets.

Garrett Smith
07-15-2009, 08:24 AM
Tuesday 7/14/09: Rest. No workout.

I was going to do an easy snatch & back squat workout, but I had Taryn duty and neither Chris or Tracy came over to join me, so I decided to skip it. Probably a good thing.

Slept like crap last night.

Garrett Smith
07-17-2009, 05:56 AM
Wednesday 7/15/09: Gymnastics at OPG.

Wrist prehab
2 up-down dogs, 2 hindu push-ups, 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps
Rings, false-grip straddle-L pull-ups, 3reps
Floor tuck planche push-ups on floor from bottom up, 3reps
Rings, false-grip L-sit pull-ups, 3reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Rings, Bulgarian pull-ups, 3reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 3reps to both sides
Rings, tuck front lever pull-ups, 3reps
Parallel bars, Russian dips, 3reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 3reps
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep


Workout:
2 rotating sets of

Face-to-wall handstand, 10sec., working on vertical form
Free handstands, attempts may be made until satisfied or frustrated
Rings, straight leg raise to inverted hang to inverted pike hang to German hang to inverted pike hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only front lever letdown

No planche work today, saving it for benching!

External rotation:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 13reps
RKC Armbar, 20# KB, alternated 2 reps on each side, about 15sec. each

--

Thursday 7/16/09: Rest. No workout.

--

Friday 7/17/09: Rest. No workout.

100% RAW Powerlifting Meet in Prescott, Arizona tomorrow!!! My first PL meet. :D

Garrett Smith
07-19-2009, 09:18 PM
Saturday 7/18/09: 100% RAW Powerlifting meet in Prescott.

Joint mobility
Dynamic mobility

Warm-ups for each event were taken, no numbers recorded. Probably about 5-7 total reps for each one.

The gymnasium was warm and I tended to wear my Adidas training pants, so staying warm was no issue.

Squat:

275# - very easy opener (http://www.youtube.com/watch?v=b02EuvRPr7I)
320# - beat old PR by 2# (http://www.youtube.com/watch?v=h18Sm47NN3w)
330# - new meet and training PR (http://www.youtube.com/watch?v=8_oHbo1ivDo)

Bench:

235# - easy opener, red-lighted for racking before the command (http://www.youtube.com/watch?v=hcp-jvZxLJg) :o
260# - beat old PR by 5#, new meet PR (http://www.youtube.com/watch?v=igHNkN2L4uU)
270# - went up easily, red-lighted for losing butt contact during the racking process after it was already pressed to lockout (long story), counting it as a new training PR (http://www.youtube.com/watch?v=_Kwvgvx1Ync)

Deadlift:

300# - easy opener (http://www.youtube.com/watch?v=-ZhQri_fKhg)
350# - new meet and training PR by 25#, went up easy (http://www.youtube.com/watch?v=owLYC4JXlBg)
400# - only came up about an inch off of the floor, tried to go big or go home, guess I got sent home this time (http://www.youtube.com/watch?v=1iyZX2ersMM) :cool:

Total: 940# - PR by default since it was my first meet, I had been hoping to get to the even 1000#...if I get some good training in the three months before Worlds, I think it could be within reach by then!

This approach has been working well for me. First attempt, something that I can easily do while getting the nerves gone, but is heavy enough to make me realize that I'm lifting in a meet. Second attempt is for a PR by only a little bit. Third attempt is going for broke. :D

I somehow became the State record holder in the Submaster 30-34 age group + 181.8# / 82.5kg weight class for the squat and the total, I only assume that this was because the 100% RAW PL Federation is so new in AZ that I was the first lifter in that very category on those two areas. As the winner (and only competitor) in that division, I "qualified" for the 100% RAW PL World Championships in Las Vegas in October. That's a temptation I had not been planning on...I had a lot of fun in this meet, we had a small team of guys competing plus my brother working the video cameras, and everybody seems excited to go to Vegas.

We'll see what happens.

Sunday 7/19/09: Rest. No workout.

This week will be no weights as usual. I'll still do gymnastics on Wednesday.

Got a myofascial release massage therapy session today. That felt good.

Garrett Smith
07-24-2009, 12:09 PM
Monday 7/20/09: Rest. No workout.

--

Tuesday 7/21/09: Rest. No workout.

--

Wednesday 7/22/09: Gymnastics at OPG.

Just a 60% workout, much like last week. Added the false grip to pull-ups where I could, to both get a stronger false grip and be slightly stronger for arm-wrestling in the Grand Canyon State Games should I choose to enter...:D

Wrist prehab
2 up-down dogs, 2 hindu push-ups, 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps
Rings, false-grip straddle-L pull-ups, 3reps
Floor tuck planche push-ups on floor from bottom up, 3reps
Rings, false-grip L-sit pull-ups, 3reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Rings, Bulgarian pull-ups, 3reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 3reps to both sides
Rings, tuck front lever pull-ups, 3reps
Parallel bars, Russian dips, 3reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 3reps
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep



Push + pull:

Rings, consecutive muscle-ups with as little kip as possible, 2 reps
Next week will include more work on backwards roll to support


Workout:
2 rotating sets of

Face-to-wall handstand, 20sec., working on vertical form
Free handstands, attempts may be made until satisfied or frustrated
Rings, straight leg raise to inverted hang to inverted pike hang to German hang to inverted pike hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only front lever letdown
Attempts at standing pike press to handstand, almost got one with a little hop from the calves!!!

Parallettes, tuck planche iso hold, 3sets of 15sec.

External rotation:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 13reps
Forgot the RKC Armbar!!! :mad:

--

Thursday 7/23/09: Rest. No workout.

Shoulder felt fine today, I think the massage really helped, as did concentrating on depressing my shoulders even more during dips and planche work.

--

Friday 7/24/09: Rest. No workout.

Garrett Smith
07-27-2009, 08:56 AM
Saturday 7/25/09: Gymnastics in garage with StevO, Ian, and Tracy.

Workout was followed by BBQ meat, veg, and beer. Good times.

6:15pm
Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar straddle L-sit chin-ups, 5reps
Ring push-ups with mature supports between, 5reps, working on bringing hands to neutral grip at bottom of push-up while also bringing them further back towards the hips
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 38sec.
Rings tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips, 1+1reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO and Tracy:

Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Tuck front lever iso hold, 45sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck front lever iso hold, 15sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck back lever 45sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck back lever 15sec.

Skipped planche work and shoulder prehab, Taryn needed attention...I hope to make it up later this week.

--

Sunday 7/26/09: Bench & Deadlifts at Power & Physique with StevO.

Nobody else made it. Their loss. First workout of the modified 5/3/1 program.

Joint mobility
Bench warm-up: 55# x 5, 95 x 3

Bench sets based on 270# actual 1RM (with 90% training max). Rotated through the following three exercises, 5min. total was taken between finishing the plyo push-ups and the next bench set (doing the Kroc rows in that time):

Bench work: 160# x 5, 180 x 5, 205 x 6
Clapping push-ups: 3sets x 5reps
KB Kroc Rows: 2pood x 2sets x 10reps (forgot the first set)

Deadlift warm-up: 165# x 5

Deadlift sets based on 350# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 215# x 5 (OOPS, supposed to do 205), 255 x 5 (OOPS, supposed to do 235?!? Bad MathMan!), 270 x 6, this last set was HARD
4-way plyo box jumps: 3sets x 1round

Used the Texas Power Bar for DLs, thicker bar to help with grip and longer sleeves to accomodate bumpers as we get stronger (we use bumpers so we can drop the bar like in the BearPowered program). I also began DLing sumo style as of today, I think it will fit my anthropometry much better. Since this bar is 25kg (not 20 like normal), I screwed up some calculations of weight on the bar and did my first two "5" sets too heavy. Oh well.

Garrett Smith
07-27-2009, 02:51 PM
Added videos of my PL competition lifts to the 7/18/09 entry (http://www.cathletics.com/forum/showpost.php?p=60372&postcount=519), for those who are interested.

Monday 7/27/09: Rest. No workout.

Garrett Smith
07-28-2009, 04:50 PM
Tuesday 7/28/09: "5s" Back Squat day from 5/3/1.

Not much in the way of warm-up. Lifted in my dress shoes, as I only had workout clothes at the office and this workout was decided upon mid-morning. Shoes worked fine, other than looking a bit goofy.

Squatted to a low box to guarantee depth was covered. I'm doing a moderate-width, turned-out, low-bar back squat now. I'm hoping to front squat 5/3/1 style tomorrow morning.

Back Squat warm-up: 45# x 5, 95 x 5, 135 x 5

Numbers based on actual max of 330#, plyo jumps immediately followed squat sets, with 5min. rest taken between plyo set and next squat set.

Back Squat work: 195 x 5, 225 x 5, 250 x 6
4-way box plyos: 1round x 3sets

It's funny, 5 reps and more seems like a lot, like my muscles just aren't really wanting to do more than 2-3 reps per set. We'll have to get them on board with the new program!

Garrett Smith
07-30-2009, 01:30 PM
Wednesday 7/29/09: Gymnastics at OPG.

Joined by StevO, Tracy, and Chris. This was the first "full" gymnastics workout at OPG in three weeks' time!

6:15pm
Wrist prehab
Small amount of hip mobility

Warm-up, alternated sets of push/pull, rested during other's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5reps
Rings, false-grip straddle-L pull-ups, 5reps, standard is straight arms at bottom and touching fists to chest at top
Floor tuck planche push-ups from bottom up, 5reps
Rings, false-grip L-sit pull-ups, 5reps, standard is straight arms at bottom and touching fists to chest at top
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Rings, Bulgarian pull-ups, 5reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 5reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 4reps, working on getting legs to stay perpendicular to the floor
Rings, ice cream makers, 5reps, beginning from an inverted hang on the first rep


Fooled around a little with the new dream machine, will incorporate it more next time.

Workout:
3 alternating sets of

Handstand variation:

Face-to-wall handstand, 35sec., this is the warm-up to get the form better
Low parallettes free handstand (2nd and 3rd sets), as long as possible, attempts may be made until satisfied or frustrated, working on getting HS better on parallettes, I'm still a bit hesitant on them

Rings routine:

Kipped muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to back lever to German hang to inverted hang to eccentric-only front lever letdown
Straight leg raise to inverted hang to inverted pike to German hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only straddle front lever letdown
Kipped muscle-up to slow/controlled negative muscle-up to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to inverted hang to eccentric-only straddle front lever letdown this set was BRUTAL!


One of the instructors suggested I try a straddle handstand and lower into a straddle planche (or at least attempt something like it). I will say that I tried it, it looked more like a free-fall (much like eccentric-only front levers do in the beginning).

Shoulder pre-hab and planche/press work:

Floor, tuck planche iso hold, 20sec.
Wall Extensions, 10reps
Floor, tuck planche iso hold, 20sec.
DBs Cuban Press, 10# x 15reps
Attempted a straight-leg press to handstand against a wedge pad on the wall, that simply wasn't happening, I was too tired!
20# KB, RKC Armbar 20sec. to TGU to Windmill, done to both sides

Good workout to get back into the gym! I'm looking forward to working more with the dream machine and I also want to incorporate some flag work.

Garrett Smith
07-31-2009, 10:19 AM
Thursday 7/30/09: Snatch + C&J OL workout.

Joint mobility
GS KB swings, alternating hands every rep, 20kg x 50reps total
250 jump rope single bounces

Snatch drills warm-up with 15kg bar

Snatch warm-up: 25kg x 3, 35 x 2, 45 x 2, 55 x 1
Snatches on the minute: 57.5kg x 1rep x 12sets (~63% of 1RM, going up in weight next time)

C&J warm-up: 60kg x 1, 70kg x 1
C&J work: 80kg x 1rep x 2sets (~74% of 1RM, went easy today to give myself lots of time to run up to a new PR)

--

Friday 7/31/09: Rest. No workout.

Garrett Smith
08-02-2009, 09:33 PM
Saturday 8/1/09: Gymnastics in garage with StevO, followed by front squats.

7:15am
Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 3reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings push-ups 3reps with 5sec. mature support before/after/between reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings dips 3reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 5reps
Rings dips 5reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 4reps
Rings Bulgarian dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO:

Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Inverted hang to ext. tuck front lever 15sec. to inverted hang to ext. tuck back lever 15sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Inverted hang to ext. tuck front lever 10sec. to inverted hang to ext. tuck back lever 10sec. to inverted hang
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Inverted hang to ext. tuck front lever 5sec. to inverted hang to ext. tuck back lever 5sec. to inverted hang

Planche and shoulder prehab:

Floor - Two red bands to pull-up bar supporting legs, planche push-up to planche to press "L" handstand to planche
Wall extensions, 10 reps
Floor - Two red bands, straddle planche push-up to straddle planche to press straddle "L" handstand to straddle planche
DBs Cuban Press, 10# x 15reps
Floor - One purple band to pull-up bar supporting legs, planche push-up to planche to press "L" handstand to planche, repeated press one more time

5/3/1 Front Squat workout, "5" day, immediately after gymnastics workout, based on estimated actual max of 280.5 (85% of my back squat):

Front Squat warm-up: 20kg x 5, 50kg x 5,
Front Squat work sets: 75kg x 5, 85 x 5, 100 x 8, this was really strong, the easiest "5" workout of the week!

--

Sunday 8/2/09: 5/3/1 Bench & Deadlifts at Power & Physique with StevO, "3" day.

6:30am
2.5mile hilly walk with me mum and the dog.

8am
Joint mobility
Bench warm-up: 45# x 5, 95 x 3, 135 x 3

Bench sets based on 270# actual 1RM (with 90% training max). Plyo push-ups immediately followed bench sets, with 5min. total rest was taken between finishing the plyo push-ups and the next bench set:

Bench work: 170# x 3, 195 x 3, 220 x 5
Clapping push-ups: 3sets x 5reps

Deadlift warm-up: 145# x 5

Deadlift sets based on 350# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 220# x 3, 250 x 3, 285 x 6, I'm finding that I can "grind" really well in a sumo stance without losing my back curve.
4-way plyo box jumps: 3sets x 1round

Close-to-max-effort deadhang false-grip pull-ups: 13reps

KB snatches with 53# KB, 2min. timed, switched hands every 5reps: 40reps.

Garrett Smith
08-06-2009, 01:13 PM
Monday 8/3/09: Rest day. No workout.

--

Tuesday 8/4/09: 5/3/1 back squat "3" day, gymnastics at OPG.

1:30pm
5min. walking on treadmill at incline
Joint mobility

I am now back to doing my back squats with my OL shoes, low bar, moderately wide toed-out stance, sitting back, touching a box with my butt to guarantee depth is reached without a doubt.

Back squat warm-up: 45# x 5reps, 135 x 3, 175 x 3
Back squat work sets: 210 x 3, 240 x 3, 265 x 6

6:15pm
Gymnastics with Tracy, Chris, StevO, and StevO's cousin (?) Steffi

Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"
Hip mobility

Warm-up, alternated sets of push/pull, rested during other's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, 5reps
Rings, false-grip L-sit pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Rings, Bulgarian pull-ups, 5reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, L-sit Russian dips, 5reps, these were not as hard as I expected, we had to do this variation as we were on the "short" parallel bars and a "normal" dip body position was not possible
Parallel bars, extended tuck front lever pull-ups, 5reps
Rings, Bulgarian dips, 3reps


Dream machine (rings):
Muscle-up to 3 iron cross pull-outs to slow eccentric muscle-up to 2 slow-speed full muscle-ups

Workout:
Alternating sets of

Handstand variations:

Face-to-wall handstand, 45sec.
Floor handstand (2nd and 3rd sets), as long as possible, attempts may be made until satisfied or frustrated

Rings routine:

Kipped muscle-up to slow eccentric muscle-up to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to negative straight leg raise to tuck 360 pull to inverted hang to extended tuck tick-tock to eccentric-only straddle front lever letdown
Kipped muscle-up to immature L-sit to shoulderstand to forward roll to straight leg raise to inverted hang to back lever to German hang to inverted hang to eccentric-only front lever letdown


Worked on stall bar partner-assisted flag isometric holds, both sides. Wow. :eek:

Shoulder pre-hab work:
Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps

--

Wednesday 8/5/09: 5/3/1 front squat "3" day, minor accessory work.

We had planned on an OL workout, but the rain & lightning kind of shut that down (we lift outside because my garage is too short for overhead work). So, we did our front squat workout that would have normally come on Saturday after gymnastics.

Joint mobility
250 single bounce jump rope
50 GS KB swings, alternating hands every rep

Front Squat warm-up: 65# x 5reps, 110# x 3
Front Squat work (based on 85% of 330 back squat max, so 280.5 actual max): 175# x 3reps, 200 x 3, 225 x 8, holy crap that last set was strong, I only did 215 x 8 just last week!!! :)

Pistols (no weight, in OL shoes): 5reps per side
One-leg stiff-leg KB deadlifts: 20kg x 5reps per side

The last part was out in the rain, pretty cool with the lightning and everything. One of those workouts I'll actually probably remember when I'm older...

Garrett Smith
08-10-2009, 09:41 AM
Thursday 8/6/09: Rest. No workout.

--

Friday 8/7/09: Rest. No workout.

--

Saturday 8/8/09: Gymnastics in garage with StevO. No front squats (done on Thursday already, missed OL this week).

7:15am
Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups with mature support between reps, 5reps
Bar wide-grip tuck pull-ups, 5reps

Vertical push, horizontal pull

Rings dips 5reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 5reps
Rings dips 4reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 4reps
Rings Bulgarian dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO:

Rings - Ext. tuck front lever 20sec.
Rings - Ext. tuck back lever 20sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck front lever 20sec.
Rings - Ext. tuck back lever 20sec.
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep
Rings - Ext. tuck front lever 20sec.
Rings - Ext. tuck back lever 20sec.

Planche and shoulder prehab:

Floor - 2reps of one purple band to pull-up bar supporting legs, planche push-up to planche to press "L" handstand to planche, repeated press one more time
Wall extensions, 10 reps
Floor - 2 reps of one purple band to pull-up bar supporting legs, planche push-up to planche to press "L" handstand to planche
DBs Cuban Press, 10# x 10reps
Face pulls with red JS bands, 10 reps

--

Sunday 8/9/09: 5/3/1 Bench & Deadlifts at Power & Physique with StevO, "5/3/1" day.

6:45am
1.5mile hilly walk with me mum and the dog.

8:15am
Joint mobility
Bench warm-up: 45# x 5, 95 x 5, 145 x 3

Bench sets based on 270# actual 1RM (with 90% training max). Plyo push-ups immediately followed bench sets, with 5min. total rest was taken between finishing the plyo push-ups and the next bench set:

Bench work: 180# x 5, 205 x 3, 230 x 2
Clapping push-ups: 3sets x 5reps

Deadlift warm-up: 145# x 5

Deadlift sets based on 350# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 235# x 3, 260 x 3 (OOPS 10# too light), 305 x 5 (so I went 5# too heavy on that last set)
4-way plyo box jumps: 3sets x 1round

Close-to-max-effort deadhang false-grip pull-ups: 14reps, standard is touching bottom of jaw on top of bar at top, fully extended arms at bottom, no kip/swing other than deliberate pre-load thoracic extension stretch of lats at the bottom

KB snatches with 53# KB, 1min. timed, switched hands every 5reps, rest taken between sets: 20reps x 3sets.

Early approach to KB work is based on this blog entry, "Russian EDT" (http://girevoysportafter40.blogspot.com/2009/08/thoughts-on-russian-edt.html).

Garrett Smith
08-14-2009, 11:02 AM
Monday 8/10/09: Rest. No workout.

--

Tuesday 8/11/09: Gymnastics at OPG.

I don't like this night for being at the gym. Way too many kids all over the place, constantly taking up the equipment I need. Argh. I think we're switching back to Wednesday.

Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during other's sets:
Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, 5reps
Rings, false-grip L-sit pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Rings, Bulgarian pull-ups, 5reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, L-sit Russian dips, 5reps
Parallel bar, extended tuck front lever pull-ups, 4reps
Parallel bar, overhand Korean dips, 2reps, about 10reps total including "misses" where my butt didn't make it around the bar
Rings, ice cream makers, 5reps
Workout:
Alternating sets of

Handstand variations:

Face-to-wall handstand, 30sec.
Low parallettes handstand (2nd and 3rd sets), as long as possible, attempts may be made until satisfied or frustrated

Rings:

Kipped muscle-up to slow eccentric muscle-up to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to negative straight leg raise to repeat from straight leg raise
Repeat of 1st set


Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps

Attempted lowering from a straddle handstand into a straddle planche, this went about as fast as the first time I tried a negative-only front lever, which is actually promising in my book! :)
--

Wednesday 8/12/09: 5/3/1 Front Squats, "5/3/1" day.

This was supposed to be OL day *again*, but the summer rains kind of crapped on that idea, so we did front squats (StevO and I) in the garage.

Joint mobility
Front squat warm-up: 50kg x 5, 80kg x 5
Front squat work: 190# x 5, 215# x 3, 242#(110kg) x 6

--

Thursday 8/13/09: Rest. No workout.

--

Friday 8/14/09: OL workout, heavy snatches and C&J "on the minute".

5:30am
Joint mobility
Jump rope 125 single bounces
KB GS swings alternating hands, 50 total reps
Jump rope 125 single bounces

My buddy Chris got me some Tommy Kono knee sleeves, I tried them with the OL today. I definitely noticed my knee positioning more in the first pull. I also used them earlier in the week for front squats, definitely felt the "bounce" out of the bottom, also felt a bit stronger.


Snatch warm-up drills with 20kg bar
Snatch warm-up: 30kg x 3, 40 x 2, 50 x 1, 60 x 1
Snatch work (~77% of 1RM): 70 x [miss + 1rep immediately after], 70 x 1 + 3 pressouts, simply didn't take the first rep seriously enough and ended up missing it, a rarity for me, no biggie
Clean & Jerk (~65% of 1RM): 70kg x 1rep x 12sets, each rep done on the minute

Garrett Smith
08-20-2009, 12:06 PM
Saturday 8/15/09: Gymnastics in garage with StevO.

7:15am
Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups with mature support between reps, 5reps
Bar wide-grip tuck pull-ups, 5reps, switching to one-arm chins for this exercise next time

Vertical push, horizontal pull

Rings dips 3reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 5reps
Rings dips 5reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 4reps
Rings Bulgarian dips, 3reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO:
Levers and handstand push-up work:

Rings - Inverted pull-up to 10sec. ext. tuck front lever to inverted pull-up to 10sec. ext. tuck back lever to inverted pull-up (3sets total, alternated with parallette HSPU)
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU, 1rep (2sets total)

Press to handstand and planche work, flag work:

Floor - purple band hanging from pull-up bar to feet for assistance, 2rounds of 2 sets of planche push-up to planche to press "L handstand" to planche, alternated with flag set
Flag, legs fully supported on bench, attempting to lift legs off of support, 5-6sec. worth each side

Shoulder prehab:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10reps
Face pulls with red JS bands, 10 reps

--

Sunday 8/16/09: 5/3/1 bench and deadlift day (deload week), pullups, GS KB.

Wow. Talk about deload. These are like warm-up weights. Glad I can say "Wendler made me do it!" Just kidding, I need this type of stuff programmed in or I don't do it.

Joint mobility

Bench warm-up: 45# x 5

Bench work sets immediately followed by plyo push-ups, followed by 5min. rest.
Bench work: 95 x 5, 120 x 5, 145 x 5
Clapping push-ups: 3sets x 5reps

Deadlift warm-up: 105# x 5

Deadlift work sets immediately followed by plyo box jumps, followed by 5min. rest.
Deadlift work: 125 x 5, 160 x 5, 190 x 5
4-way box plyos: 3sets x 1round

GS KB 1.5min. set, 20RPM pace: 30 total reps, alternated hands every 5reps.

Max deadhang pull-ups, one set (about 90% effort): 16reps

--

Monday 8/17/09: Rest. No workout.

--

Tuesday 8/18/09: Myofascial release session, OL work (deload week).

12:45pm
Myofascial release therapy session with Carrie.

My right quad (especially the VLO and rectus femoris) are pretty jacked up. Carrie said they were "unresponsive to treatment". I had no idea until now, but it makes sense considering OL would tend to irritate my right hip flexor and my right VLO would tend to cramp if I flexed my quad really strongly. I have self-myofascial-release homework now.

6:15pm
Joint mobility
60 single bounces + 65 one-leg alt. bounces
50 GS KB swings, alt. hands each rep
60 single bounces + 65 one-leg alt. bounces

Snatch warm-up drills with 15kg bar
Snatch warm-up: 25kg x 3, 35 x 2, 45 x 2, 55 x 1, 65 x 1
Snatch work: 72.5kg (~80% of 1RM) x 1rep x 2sets, 3 press-outs done after last snatch

Clean & Jerk warm-up: 72.5 x 1
Clean & Jerk work: 85kg (~79% of 1RM) x 1 x 2, 3 press-outs done after last jerk

--

Wednesday 8/19/09: Gymnastics at OPG with StevO and Tracy.

Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, rested during other's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, 5reps
Rings, false-grip L-sit pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 4reps
Parallel bar, self-assisted one-arm chin-up, assist hand at top of upright post, 3reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, L-sit Russian dips, 5reps
Parallel bar, extended tuck front lever pull-ups, 4reps
Rings, kipped muscle-up to 3 Bulgarian dips
Rings, ice cream makers, 5reps


Workout:
Alternating sets of

Handstand variations:

Face-to-wall handstand, 30sec.
Low parallettes handstand (2nd and 3rd sets), as long as possible, attempts may be made until satisfied or frustrated

Rings:

Kipped muscle-up to immature L-sit to slow eccentric muscle-up to ext. tuck 360 pull to partial front lever to partial back lever to tuck tick-tock to inverted pull-up to eccentric-only front lever letdown
Kipped muscle-up to immature L-sit to slow eccentric muscle-up to straddle back lever to inverted pull-up to eccentric-only straddle front lever letdown
Hanging straight leg raise to inverted hang to straddle back lever to inverted pull-up to eccentric-only half lay front lever letdown


Partner-assisted flag iso holds on stall bars, ~5sec. each side

Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps

Garrett Smith
08-24-2009, 05:17 PM
Thursday 8/20/09: Rest. No workout.

--

Friday 8/21/09: Deload back squats, max deadhang pullups.

12:30pm, Power & Physique
Back Squats: 120# x 5, 150 x 5, 180 x 5
TSC-style Deadhang Pullups: 18reps, goal was to beat 16 from last time

--

Saturday 8/22/09: Gymnastics in garage with StevO and Ian.

7:15am
Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups with mature support between reps, 5reps
Bar one-arm self-assisted chin-ups, off-side arm holding top of purple band looped and hanging from bar, 5reps per side, these sucked a lot out of the rest of the workout

Vertical push, horizontal pull

Rings dips 4reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 4reps
Rings dips 4reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 3reps
Rings Bulgarian dips, 3reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO and Ian:

Levers and handstand push-up work:

Rings - 15sec. ext. tuck front lever to 15sec. ext. tuck back lever to inverted pull-up
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 10sec. ext. tuck front lever to 10sec. ext. tuck back lever to inverted pull-up
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 5sec. ext. tuck front lever to 5sec. ext. tuck back lever to inverted pull-up

Press to handstand and planche work, flag work:

Floor - purple band hanging from pull-up bar to feet for assistance, 2rounds of 2 sets of planche push-up to planche to press "L handstand" to planche, alternated with flag set
Flag, legs fully supported on bench, attempting to lift legs off of support, 5-6sec. worth each side


Shoulder prehab:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10reps
Face pulls with red JS bands, 10 reps

--

Sunday 8/23/09: Hilly walk, deload front squats, GS KB work.

7am, parents' house
2.5 mile hilly walk with me mum and the dog.

7pm, my garage
Joint mobility, minimal
GS KB swings: 20 total, alternated hands each rep

Front Squats: 100# x 5, 125 x 5, 150 x 5
alternated with sets of
GS KB snatches: 20kg KB x 10 per side, 20 x 15, 20 x 20

--

Monday 8/24/09: 5/3/1 Curls/Bench/Deadlifts, "5" day.

12pm, Power & Physique
Joint mobility, extra due to my right neck feeling stiff, I think I slept on it funny, sleep has not been high quality lately :mad:

Bench warm-up: 45# x 5, 95 x 5, 135 x 3
Strict EZ-bar Curls (back against wall) warmup: 20# x 5, 40 x 5
Bench sets based on 270# actual 1RM (with 90% training max). Plyo push-ups immediately followed bench sets, then followed by strict curl set, rinse and repeat:
Bench work: 160# x 5, 185 x 5, 210 x 7
Clapping push-ups: 3sets x 5reps
Strict EZ-bar Curls: 65# x 5, 80 x 5, 90 x 6

Deadlift warm-up: 135# x 5
Deadlift sets based on 360# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:
Deadlift work: 210# x 5, 245 x 5, 275 x 10 :D
4-way plyo box jumps: 3sets x 1round

Garrett Smith
08-28-2009, 01:32 PM
Man...I really did something to my neck. The right trap and levator scapulae got damn angry after that DL workout. Here's my guessing as to what happened.

Saturday night. Didn't sleep well. Sometimes when I don't sleep well, after trying my "normal" left side, then my "backup" right side, I'll fall back on stomach sleeping. While I can often get some sleep this way, it often will screw up my neck. Did some stomach sleeping that night.

Sunday afternoon. GS KB snatches. I always do my "strong" right side last, so I end up using more shrug/pull on that side since my posterior chain is already fatiguing from doing the left side. This made the situation slightly worse.

Monday midday. Bench/curl/deadlift workout. This just lit up the fire. That was it. Monday night and Tuesday I was like Frankenstein. Moving my head to the right in any way hurt.

Did some trigger point therapy (with a TheraCane and the laser), got an adjustment Tuesday, did more laser daily, some injections, skipped Tuesday's OL workout. By Wednesday night I was 80% better and setting PRs. Still a bit sore today (Thursday), but after the golden night I had Wednesday, I'll take it!

Tuesday 8/25/09: Rest. Clubbell workout. Neck jacked up.

Laser, adjustment, injection, skipped OL workout.

Clubbells, done easy to loosen up the right shoulder, both sides, 5reps each:

Swings - shoulder, then above head, then overhead heights
Circles - forward, backward, inside, outside
Inside then outside pendulums
Parry cast inside then outside
Shield cast
Armpit cast
Swipes
Mills

--

Wednesday 8/26/09: Gymnastics at OPG with StevO.

Self-massage. More laser.

6:15pm

Extra joint mobility
Wrist prehab

Neck was at about 80%. Good enough for careful working out.

2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warm-up, alternated sets of push/pull, took it easy on the push sets (those can tend to fire up my neck if done too intensely), rested during other's sets:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, 5reps
Rings, false-grip L-sit pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Parallel bar, self-assisted one-arm chin-up, assist hand at top of upright post, 3reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 3reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, L-sit dips, 3reps
Parallel bar, extended tuck front lever pull-ups, 5reps
Rings, Bulgarian dips, 3reps
Rings, ice cream makers, 5reps

Workout:
Alternating sets of
Handstand variations:

Straight-arm, straight-leg, "ankle hop" press to handstand!!! PR :D , the main gymnastics coaches caught me doing it out of the corner of their eye, then asked incredulously, "Did you just do a press handstand???" I didn't hold the handstand for any length of time at all (too surprised I got up there, along with the shoulders being FRIED from doing it!), but I did get off the ground to my legs vertical.
Low parallel bars, L-sit press with straight legs to standing on parallettes, PR!!! :D
Low parallettes handstand, as long as possible, attempts may be made until satisfied or frustrated, one of the boy's gymnastics coaches said my body shape in handstand is great (much better than 6 months ago), I really just need to work on opening and elevating the shoulders a bit more, but he was impressed. Sweet. :D

Rings:

Straight leg raise to inverted hang to partial-ROM tick-tocks done straight body
Tucked knee raise to inverted hang to back lever proper to inverted hang to eccentric-only front lever letdown, (http://www.youtube.com/watch?v=DVqW9fIq6s4) PR :D

Flag work:

Stall bars, partner-assisted flag iso holds on stall bars, ~5sec. each side
Stall bars, flag eccentric-only letdown from inverted, 1rep each side, PR because I didn't have the guts to get inverted on the bars before, getting an actual flag is not that far off, much closer than a front lever for sure!

Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps


4 PRs. 1st gymnastics workout since the 5/3/1 deload week. Noice.
--

Thursday 8/27/09: Rest. No workout.

Earned. Deload weeks (aka "last week") are awesome, I've decided.

Garrett Smith
08-29-2009, 03:06 PM
Added back lever video to previous entry, see link.

Friday 8/28/09: "5" Back Squat day from month #2 of 5/3/1.

7pm
Joint mobility
Jump rope, 60 single bounces, 65 alternating foot bounces

Did my back squats deep enough to touch a parallette with my rear. It has been verified by my brother watching me that this is definitely deep enough for competition.

Back Squat warm-up: 45# x 5, 155# x 5

Back squat sets based on 340# actual 1RM (with 90% training max). Rotated through back squats and jump rope sets, 5min. total was taken between finishing the jump rope set and the next squat set:

Back Squat work: 200# x 5, 230 x 5, 260 x 6
Jump rope (plyo exercise): 10 reps each of single bounce, alternating bounce, high knees, butt kicks

Jump Stretch hamstring stretching...(I need it, and if it will help me get the press to handstand, I'm all over it!).

--

Saturday 8/29/09: Gymnastics and "5" Front Squat day from month #2 of 5/3/1 with StevO.

7:15am
Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings turned-out/Korean push-ups 2reps with 5sec. mature support before/after/between reps, moving these to be the last set of push-ups next time
Bar L-sit pull-ups, 5reps
Rings Bulgarian push-ups with mature support between reps, 5reps
Bar one-arm self-assisted chin-ups, off-side arm holding top of purple band looped and hanging from bar, 4reps per side, held back a little on these even though they felt much better than last time

Vertical push, horizontal pull

Rings dips 5reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 5reps
Rings dips 5reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 5reps
Rings Bulgarian dips, 3reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO:

Levers and handstand push-up work:

Rings - 34sec. tuck front lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 26sec. ext. tuck front lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 30sec. ext. tuck back lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 30sec. ext. tuck back lever

Press to handstand and planche work, flag work:

Parallettes - 3 attempts at pressing from L-sit to standing on parallettes, no successes due to already being fatigued from the HSPUs
Floor - purple band hanging from pull-up bar to feet for assistance, 2reps of planche push-up to planche to press "L handstand" to planche, alternated with flag set
Flag, legs fully supported on bench, attempting to lift legs off of support, 5-6sec. worth each side


Shoulder prehab:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10reps
Face pulls with red JS bands, 10 reps

Front Squat warm-up: 45# x 5, 155# x 5

Front squat sets based on 290# actual 1RM (with 90% training max). Rotated through front squats and jump rope sets, 5min. total was taken between finishing the jump rope set and the next squat set:

Front Squat work: 170# x 5, 195 x 5, 220 x 10
Jump rope (plyo exercise): 10 reps each of single bounce, alternating bounce, high knees, butt kicks

Jump Stretch hamstring stretching

Garrett Smith
09-05-2009, 07:29 PM
Sunday 8/30/09: 5/3/1 "3" day of bench/curl/deadlift, minor extra work.

8am, Power & Physique
Joint mobility

Bench warm-up: 45# x 5, 95 x 5, 135 x 3
Strict EZ-bar Curls (back against wall) warmup: 20# x 5, 50 x 5
Bench sets based on 270# actual 1RM (with 90% training max). Plyo push-ups immediately followed bench sets, then followed by strict curl set, rinse and repeat:

Bench work: 175# x 3, 200 x 3, 225 x 4
Clapping push-ups: 3sets x 5reps
Strict EZ-bar Curls: 70# x 3, 85 x 3, 95 x 6

Deadlift warm-up: 135# x 5
Deadlift sets based on 360# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 225# x 3, 260 x 3, 290 x 6
4-way plyo box jumps: 3sets x 1round


GS KB Swings: 24kg KB x 25L,25R
Kroc Rows: 32kg KB x 25R,25L

Skipped GS KB snatches due to my desire to not fire up my right levator scap this week.

--

Monday 8/31/09: Rest. No workout.

Flew to Albuquerque for a one-day meeting with folks from Southwest Sports Institute (http://www.swsinm.com/). Super cool people and place.

--

Tuesday 9/1/09: OL workout, snatches and C&Js "on the minute".

Joint mobility
GS KB snatches: 20kg x 25L,25R
Jump rope: 65 single bounces, 60 alternating bounces

Snatch drills done with 15kg bar
Snatch warm-up: 25kg x 3reps, 35kg x 3, 45kg x 2

Snatch singles done "on the minute": 57.5kg x 1rep x 12sets, OOPS, was supposed to do 62.5kg, at least most of my reps felt really good in terms of form!

Clean & Jerk: 82.5kg x 1 x 2, jerks did not feel very snappy or like I was getting my shoulders in a good position, these definitely need more devoted work

Jump Stretch hamstring stretching

--

Wednesday 9/2/09: Gymnastics at OPG.

6:15pm
Joint mobility
Wrist prehab

2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 3reps
Rings, false-grip L-sit pull-ups, 5reps
Parallettes, pseudo-planche push-ups with feet elevated, 3reps
Parallel bar, self-assisted one-arm chin-up, assist hand at top of upright post, 4reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 5reps
Parallel bar, extended tuck front lever pull-ups, 5reps
Rings, Bulgarian dips, 3reps
Rings, ice cream makers, 5reps


Workout:
Alternating sets of

Handstand variations, floor & parallettes, 3 good sets.
Rings - Straight leg raise to inverted hang to 3 partial-ROM tick-tocks done straight body, 3 sets, last two sets did a full back lever on the first rep of each set

Flag work:

Stall bars, flag eccentric-only letdown from inverted, 2sets x 1rep each side

Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps

--

Thursday 9/3/09: Rest. No workout.

I keep meaning to do my back squats on Thursdays but I don't seem to be able to fit them in.

--

Friday 9/4/09: 5/3/1 "5/3/1" day (OOPS, supposed to be the "3" day!) of back squats.

12:30pm, Power & Physique
Joint mobility

Barf. They installed a mirror in front of the squat rack. That is going to have to go!

Back squat warm-up: 45# x 5reps, 135 x 5, 185 x 5
Back squat sets based on 340# actual 1RM (with 90% training max). Rotated through back squats and plyos, 5min. total was taken between finishing the plyo set and the next squat set:

Back Squat work: 230# x 5, 260 x 3, 260 x 6 (OOPS, forgot to increase the weight for the last max rep set, so I did another final max rep set!), 290 x 3
4-way plyo box jumps: 1round x 3sets


Jump Stretch hamstring stretching

--

Saturday 9/5/09: Gymnastics in garage, 5/3/1 front squat "3" day.

Wrist prehab
2 up/down dogs, 2 hindu push-ups, 1 divebomber + "pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature support before/after/between reps
Bar straddle L-sit chin-ups, 5reps
Rings Bulgarian push-ups 5reps with mature support before/after/between reps
Bar L-sit pull-ups, 5reps
Rings mature/Korean push-ups with mature support between reps, 5reps
Bar one-arm self-assisted chin-ups, off-side arm holding top of purple band looped and hanging from bar, 4reps per side



Vertical push, horizontal pull

Rings dips 5reps with 5sec. mature support before/after/between reps
Rings tuck front lever pull-ups, 5reps
Rings Bulgarian dips 5reps with 5sec. mature support before/after/between reps
Bar extended tuck front lever pull-ups, 5reps
Rings mature/Korean dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO and Ian:

Front lever and handstand push-up work:

Rings - 5sec. one leg ext. tuck front lever + 9 sec. ext. tuck front lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 26sec. ext. tuck front lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 20sec. ext. tuck front lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU



Back lever, planche, and flag work:

Rings - 20sec. one leg ext. tuck back lever
Floor - purple band hanging from pull-up bar to feet for assistance, 2reps of planche push-up to planche to press "L handstand" to planche
Rings - 26sec. ext. tuck back lever
Floor - purple band hanging from pull-up bar to feet for assistance, 2reps of planche push-up to planche to press "L handstand" to planche
Rings - 14sec. ext. tuck back lever
Flag, legs fully supported on bench, attempting to lift legs off of support, 5-6sec. worth each side


Shoulder prehab:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10reps
Face pulls with red JS bands, 10 reps

Front Squat warm-up: 45# x 5, 110# x 5
Front squat sets based on 290# actual 1RM (with 90% training max):
Front Squat work: 185# x 3, 220 x 3 (OOPS, supposed to do 210, oh well), 235 x 9

Jump Stretch hamstring stretching

Garrett Smith
09-11-2009, 09:29 AM
Sunday 9/6/09: GS KB snatches, max pullups.

Taryn's first birthday! :D Wasn't able to get in to the gym for the normal workout. After the party, two of our couple friends and their kids came over to my house...all the guys eventually wound up outside for kettlebells and beer.

Minimal joint mobility
GS KB swings, 25L + 25R
Jump rope 65 single bounces + 65 alternating bounces

5sets x 1minute GS KB snatches with 20kg KB, attempting to hit ~20 RPM:

10L + 11R
10L + 11R
10L + 12R
11L + 12R
11L + 12R

--

Monday 9/7/09: 5/3/1 "5/3/1" day strict curls, bench, deadlifts.

8am, Power & Physique
Joint mobility

Bench warm-up: 45# x 5, 95 x 5, 135 x 3
Strict EZ-bar Curls (back against wall) warmup: 20# x 5, 60 x 5
Bench sets based on 275# actual 1RM (with 90% training max). Strict curl sets based on 115# actual 1RM. Plyo push-ups immediately followed bench sets, then followed by strict curl set, rinse and repeat:

Bench work: 185# x 5, 210 x 3, 235 x 3
Clapping push-ups: 3sets x 5reps
Strict EZ-bar Curls: 80# x 5, 90 x 3, 100 x 5

Deadlift warm-up: 135# x 5
Deadlift sets based on 360# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 245# x 5, 275 x 3, 310 x 5
4-way plyo box jumps: 3sets x 1round

Man, I love my moderate-stance sumo DLs now. Doing reps at over 300# is a nice accomplishment at this point, particularly because my mid-back allows me to do DLs these days!

--

Tuesday 9/8/09: Heavy snatches, clean & jerks "on the minute".

6:30pm
Joint mobility
GS KB swings 20kg KB x 25L + 25R
Jump rope 65 single bounces + 60 alternating bounces

Snatch drills with 15kg bar
Snatch warm-up: 25kg x 3, 35 x 3, 45 x 2, 55 x 1, 65 x 1
Snatch work: 72.5 (~82%) x miss (didn't get my head in it for the first pull), 72.5kg x 1rep x 2sets

Clean & Jerks "on the minute": 72.5kg (~67%) x 1rep x 12sets

These are a keeper. My jerks need all the repetitions they can get. I'm looking forward to bringing back in the OL pulls after the PL meet is over.

--

Wednesday 9/9/09: Gymnastics strength training at OPG.

6:15pm
Joint mobility
Wrist prehab

2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 4reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 3reps
Rings, false-grip L-sit pull-ups, 5reps
OOPS, FORGOT THESE - pseudo-planche push-ups with feet elevated
Parallel bar, self-assisted one-arm chin-up, assist hand at top of upright post, 4reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Parallel bars, tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 5reps
Parallel bars, extended tuck front lever pull-ups, 5reps
Parallel bars, L-sit dips, 5reps
Rings, ice cream makers, 5reps


Workout:
Alternating sets of

Handstand variations, floor & parallettes, 3 good sets.
Rings - attempts on kip to support, 1 set of partial-ROM lever tick-tocks

NO flag work today, minimal ring stuff. StevO and I are TIRED, which only seems to fit where we are in the 5/3/1 week (right before the deload week). Also, I'm on my sixth straight day of workouts (Friday - Wednesday) at this point, so we called it early and easy.

Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 15reps

--

Thursday 9/10/09: 5/3/1 "3" day (makeup for mistake last week) back squats.

12:30pm, Power & Physique
Joint mobility

Back squat warm-up: 45# x 5reps, 135 x 5, 185 x 5
Back squat sets based on 340# actual 1RM (with 90% training max). Rotated through back squats and plyos, 5min. total was taken between finishing the plyo set and the next squat set:

Back Squat work: 215# x 3, 245 x 3, 275 x 6
4-way plyo box jumps: 1round x 3sets

Jump Stretch hamstring stretching

Garrett Smith
09-14-2009, 01:20 PM
Friday 9/11/09: Gymnastics in garage. Easy day.

Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature supports between reps
Bar straddle L-sit chin-ups, 5reps
Rings Bulgarian push-ups 5reps with mature supports
Bar L-sit pull-ups, 5reps
Rings mature/Korean push-ups with mature support between reps, 3reps
Bar one-arm self-assisted chin-ups, off-side arm holding top of purple band looped and hanging from bar, 4reps per side



Vertical push, horizontal pull

Rings dips 5reps with 5sec. mature support between reps
Rings tuck front lever pull-ups, 5reps
Rings Bulgarian dips 5reps to mature support between reps
Bar extended tuck front lever chin-ups, 4reps
Rings mature/Korean dips, 2reps
Bar ice cream makers, 5reps


Workout, rotating through with StevO:

Front lever and handstand push-up work:

Rings - 20sec. ext. tuck front lever
Rings - 20sec. ext. tuck back lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU
Rings - 20sec. ext. tuck front lever
Rings - 20sec. ext. tuck back lever
Parallettes - Negative-only free handstand push-up to shoulder stand to attempted concentric free HSPU


No planche, flag, shoulder pre-hab work today. Really tired and had to take care of Taryn. Workout followed by steaks and beer with the guys.

Did not get in my 5/3/1 day of front squats this week, my first missed workout of the 5/3/1 in two months. I'm over it.

--

Saturday 9/12/09: Rest. No workout.

--

Sunday 9/13/09: 5/3/1 "deload" week of curls/bench/deadlifts. :)

Joint mobility

No warm-up taken, these weights definitely did not need any warming up to!

Rotated through the exercises, very little rest taken, skipped the plyos, as I needed to get this workout done quickly (to be on time for the Taryn's 1-year-old pictures with the grandparents, of course! :) ):

Strict Curl: 40 x 5, 50 x 5, 60 x 5
Bench Press: 100 x 5, 125 x 5, 150 x 5
Deadlift: 130 x 5, 160 x 5, 195 x 5

Forearm extensor exercises (I believe I'm developing what are known as "forearm splints" from all the gripping I'm doing with everything):

Strict reverse EZ-curl bar curls: 20# x 10
DB forearm extensor raises: 10#s x 10
Rolling handle: 2 trips up/down with loading pin

I want to get a rubber band for hand opening work.

Jump Stretch hamstring stretching

Pulled weeds in the afternoon.

--

Monday 9/14/09: Rest. No workout.

Derek Simonds
09-14-2009, 06:25 PM
Best rubber band I have found is the one off broccoli at the grocery store, most cases it is purple. I have a half dozen of them along with the Ironmind set and I end up using the purple ones the most. Definitely makes a huge, and I mean huge difference. I also have a rice bucket and that helps as well.

And by the way I am still chuckling about that Yoga email.

Garrett Smith
09-14-2009, 07:55 PM
I was thinking the veggie bands (TM) would work well, I'll actually have to buy some stalk broccoli now...I had been getting the TJ's Organic Broccoli already in a bag!

Derek Simonds
09-21-2009, 06:05 AM
How's the neck doing? Do you feel like you are making progress for your PL meet?

Garrett Smith
09-21-2009, 06:28 AM
Neck is good. My middle back (the old nemesis) has been a bit tight lately, but no big deal.

Am I making progress? Absolutely. It seems a no-brainer when doing 5/3/1...just move up in weights like one is supposed to (making sure to take the deload weeks seriously) and it seems to just happen.

I'm going to enter my log soon, but I was supposed to do >5 reps with 290# for my 5/3/1 deadlift workout yesterday...I ended up doing *12* reps. As Borat would say, "Niiiiiiiice."

I've definitely learned how to dig a lot deeper for deadlifts on this program. Only doing the concentric portion (dropping the weight from the top) and switching to a moderate-width sumo-style DL has also been huge for me.

Basically, my long-term goals for the PL lifts are 1.5x BW bench, 2x BW squat, 2.5x BW dead. I'll be lifting in the 181.8# category in Vegas.

I put up 270# bench at the last meet, but got red-lighted for a stupid racking error. I'm training with a 280# (theorized) actual 1RM right now.

I'm training with a 350# (theorized) squat 1RM right now.

Deads (theorized) 1RM are technically 370# right now, but with my positive improvements to both mindset/technique/setup, I plan on pulling over 400#. In the last meet (see my YouTube if you care) I got 400# a couple inches off the ground in my old conventional setup, so I have little doubt of getting it now.

I love meets and seem to perform well at them, so I plan on getting 2/3 of the goals there. The DL will take a bit more time, but that's okay.

We are hosting a TSC at my gym this weekend, so I'll test drive a heavy DL there, maybe break 400# sooner than expected!

Garrett Smith
09-21-2009, 06:34 AM
Tuesday 9/15/09: OL workout, "heavy" snatches and "on the minute" C&Js.

6:30pm
Joint mobility
GS KB swings 20kg KB x 25L + 25R
Jump rope 65 single bounces + 60 alternating bounces

Snatch drills with 15kg bar
Snatch warm-up: 25kg x 3, 35 x 3, 45 x 2, 55 x 1, 65 x 1
Snatch work: 75 (~85%) x 1rep x 2sets, plus 3 press-outs on 2nd set

Clean & Jerks "on the minute": 75kg (~69%) x 1rep x 12sets

Wednesday 9/16/09: Gymnastics at OPG.

Wrist prehab, basic push/pull warm-up, handstands + ring work, shoulder prehab.

Thursday 9/17/09: Rest. No workout.

Friday 9/18/09: 5/3/1 deload week front & back squats.

12:30pm, Power & Physique

Based on estimated actual maxes of 290# front squat and 340# back squat.

No warm-up, as these weights are my warm-up!

FS 105# x 5
BS 120 x 5
FS 130 x 5
BS 155 x 5
FS 155 x 5
BS 185 x 5

Saturday 9/19/09: Gymnastics in garage.

Wrist prehab, basic push/pull warm-up, handstands + ring work, shoulder prehab.

Sunday 9/20/09: 5/3/1 "5" day of bench & strict curls & deadlifts.

7am (too early!!!), Power & Physique
Joint mobility

Bench warm-up: 45# x 5, 95 x 5, 135 x 5
Strict EZ-bar Curls (back against wall) warmup: 20# x 5, 60 x 5
Bench sets based on 280# actual 1RM (with 90% training max). Strict curl sets based on 120# actual 1RM. Plyo push-ups immediately followed bench sets, then followed by strict curl set, rinse and repeat:

Bench work: 165# x 5, 190 x 5, 215 x 5.5 (ACK!...it just wasn't there this morning!)
Clapping push-ups: 3sets x 5reps
Strict EZ-bar Curls: 70# x 5, 80 x 5, 90 x 10 (nice!)

Deadlift warm-up: 135# x 5
Deadlift sets based on 370# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 215# x 5, 250 x 3, 290 x 12 (wow, a strong pulling day, curls and DLs went awesome after the slow bench start!)
4-way plyo box jumps: 3sets x 1round

Derek Simonds
09-21-2009, 01:10 PM
Neck is good. My middle back (the old nemesis) has been a bit tight lately, but no big deal.

We are hosting a TSC at my gym this weekend, so I'll test drive a heavy DL there, maybe break 400# sooner than expected!

First good on the neck and boy do I understand on the middle back. That is what sent me to the doctor and started this whole round of physical therapy. My left rhomboid had knotted up so bad that I couldn't straighten myself. In the end I found out that my left lower trap was completely inactive, I mean totally dead, they could touch it and I couldn't get it to fire. So with all my PT I have that firing nicely now and much more thorough understanding of the interrelation of back and shoulders.

Secondly, I need to run a Tactical Strength Challenge as well. That is what I was planning for my 40th birthday workout in 2010 with a goal of 40 p/u's. I will watch excitedly to see how much over 400 goes up Saturday.

Garrett Smith
09-25-2009, 05:24 AM
Finally added last week's workouts in detail (except the gymnastics, just not worth the typing at this point). Got a rubber band for forearm/finger extensor work. Still avoiding anything planche or handstand-related on the parallettes until the forearm splints are resolved.

Monday 9/21/09: Rest. No workout.

Tuesday 9/22/09: Rest. No workout.

Had to skip workout as I was invited by my alma mater (Southwest College of Naturopathic Medicine) to give a presentation on naturopathic medicine and ND medical school in general.

Wednesday 9/23/09: Gymnastics at OPG.

6:15pm
Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 3reps
Rings, false-grip straddle-L pull-ups, 5reps
Floor, tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 4reps
Rings, false-grip L-sit pull-ups, 5reps
Floor, pseudo-planche push-ups with feet elevated and head going below hand level (I did them on the edge of the foam pit), 5reps
Parallel bar, self-assisted one-arm chin-up, assist hand at top of upright post, 3reps

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Parallel bars, tuck front lever pull-ups, 5reps
Parallel bars, slow eccentric-only muscle-up (a muscle-down? :D ), 3reps
Parallel bars, extended tuck front lever pull-ups, 5reps
Parallel bars, Russian dips, 4reps
Rings, ice cream makers, 5reps


Workout:
Alternating sets of

Handstand variations, floor only to avoid aggravating my forearm splints, 3 good sets.
Rings

One-leg straight throughout set, straight body pull to back lever to German hang to inverted hang to eccentric-only front lever letdown, 2sets
Straddle throughout set, straight body pull to back lever to inverted hang to eccentric-only front lever let down


Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 10reps


Thursday 9/24/09: 5/3/1 "5" day for front & back squats.

A rushed lunchtime workout, wanted to get in both my front & back squats as I missed my OL day this week and also wanted to have a couple of days of rest before the TSC.

Alternated sets of front squats and back squats.

12:45pm
Joint mobility

Warmup:
FS 45# x 5
BS 45 x 5
FS 135 x 5
BS 135 x 5

Sets done on the 5min. interval, numbers based on estimated actual maxes of 350# BS, 300#FS.
Work sets:
FS 175 x 5
FS 205 x 5
BS 205 x 5
FS 230 x 6
BS 235 x 5
BS 270 x 6

Friday 9/25/09: Rest. No workout.

TSC is on Sunday at 2pm. We're skipping gymnastics Saturday morning, I'll be hill walking both mornings, skipping the DL workout this coming week after maxing on Sunday, adjusting other workouts as necessary.

Garrett Smith
09-28-2009, 07:51 PM
Saturday 9/26/09: Rest. No workout.

--

Sunday 9/27/09: Tactical Strength Challenge at Power & Physique.

So, here's how it went.

Deadlift:

365# - Tore it off the ground, looked almost like a warm-up set, PR by 15#
405 - Miss, Ian said it looked better than the last meet though :(
405 - Miss, didn't even budge it :o

Pullups:

19 reps, deadhang, bottom of jaw (throat) over bar, PR

Secret Service Snatch Test (SSST):

105 reps with 1.5pood (53#) KB in 5 minutes, PR by default

Three events, three PRs. Tallied up our results from the group, turns out I won among our six guys competing. :)

I should have deadlifted a lot more. I've learned several things. Heavy FS + BS workout a couple days before DLing is a dumb idea. Doing a crazy 290# x 12rep set of DLs one week before doing a max DL is a dumb idea. Doing chores out in the AZ heat and eating too close to the competition are both dumb ideas. Getting too greedy to hit other possible PRs in the 40# between 365 - 405# is dumb. Not my best prep work, then again, this comp was just for fun anyway (which it was!).

Oh well. I have now hit my 2xBW DL marker. On to the 2.5x one. Will add videos as I get them.

--

Monday 9/28/09: Rest. No workout.

Man, I'm tired.

Gant Grimes
09-29-2009, 09:25 AM
Nice PRs. A 40-pound jump is HUGE on the DL, especially after a 15# PR. Thinking back, I have never made a third DL attempt when I missed my second. I think the trick is to find an intermediate weight that gives the body confidence without wearing you out. Good effort, and you'll be pulling 4 wheels very soon.

Garrett Smith
09-29-2009, 01:19 PM
My 290# x 12 supposedly equates to a 418# max, according to the 5/3/1 spreadsheet I have. Probably shouldn't have done that intense a set a week before.

I felt like the strength was there, I just didn't have enough energy to pull it through. Lots of confounding factors that day...one reason I prefer to do out-of-town meets...distractions are minimized, no "honey-do's" pop up the morning of the meet!

I have promised myself to stop being greedy on the DLs...I need to do them like I do my OLs. First is a guaranteed make, second is a slight PR attempt, third is where I can push for a little better PR.

Garrett Smith
10-01-2009, 08:42 PM
Tuesday 9/29/09: Rest. No workout.

--

Wednesday 9/30/09: Gymnastics at OPG with StevO and Tracy.

6:15pm
Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 5reps
High bar, straddle-L pull-ups, 5reps
Floor, tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 5reps
High bar, L-sit pull-ups, 5reps
(very) low bar, one-arm push-ups, 2reps each arm
High bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, slow eccentric-only muscle-up, 3reps
Parallel bar, extended tuck front lever pull-ups, 4reps
Parallel bars, Russian dips, 5reps
Rings, ice cream makers, 5reps


Workout:
Flag negatives, 2 total reps to each side, alternating sides

Alternating sets of:

Floor handstands, 3 good sets.
Rings

Ext. tuck 360 pull to ext. tuck tick-tock to inverted hang to eccentric-only one-leg front lever letdown (set 1)
Straddle straight-body pull to inverted hang to straddle back lever to German hang to inverted hang to eccentric-only front lever letdown (sets 2 and 3)


Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 10reps

--

Thursday 10/1/09: Rest. No workout.

Well, some of my training buds and I are going to a bar tonight, so I might get my dance on...not totally rest...especially with getting to bed late as well!

Garrett Smith
10-03-2009, 04:01 PM
Friday 10/2/09: Rest. No workout.

Tired from staying up too late last night. I did get some dancin' exercise in though! Sad thing was, my breathing was definitely more noticeable than in the past when I was doing more metcon...but, not sad enough to make me want to do metcon!

Saturday 10/3/09: Gymnastics in garage with StevO.

Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Warmup:

Horizontal push, vertical pull

Rings push-ups 5reps with 5sec. mature supports between reps
Bar straddle L-sit chin-ups, 5reps
Rings Bulgarian push-ups 5reps with mature supports
Bar L-sit pull-ups, 5reps
Rings mature/Korean push-ups with mature support between reps, 3reps
Bar one-arm self-assisted chin-ups, off-side arm holding top of purple band looped and hanging from bar, 4reps per side, these are already feeling smoother and stronger, so I'll be keeping the negatives that we started doing on Wed. nights!



Vertical push, horizontal pull

Rings dips to mature support between reps, 5reps
Rings tuck front lever pull-ups, 5reps
Rings mature/Korean dips to mature support between reps, 3reps
Bar extended tuck front lever chin-ups, 4reps
Rings Bulgarian dips to mature support between reps, 3 reps
Bar ice cream makers with pull-up grip, 5reps


Workout, rotating through with StevO:

3 rounds of

Floor - Free headstand push-up from bottom-up (back-to-wall), then balancing in handstand, using wall as necessary
Rings - partial front lever hold, 5sec. (lowered to point in front lever where I thought I could maintain hold for 5sec., then held it there, pulled back out)
Rings - partial back lever hold, 5sec. (lowered to point in back lever where I thought I could maintain hold for 5sec., then held it there, pulled back out)


I'm not really digging on the bottom-up HeSPU. Plan is to resume the parallette HSPU negatives after the PL meet is over (which means I don't have to strict curl anymore, this should relieve much of my forearm splint issue), along with replacing the 5/3/1 bench press with a 5/3/1 overhead press. The OH Press is going to help me get stronger through the sticking point I have on the concentric free HSPU, at least that's the plan!

I'm looking forward to a break from PL. Man, that sport really beats me up, and I'm not even putting up any decent weights!

Derek Simonds
10-04-2009, 05:42 AM
Funny how dancing and staying up late can take it out of you. Your TSC looked good. 19 DH P/U's and 105 Snatches are solid! Your DL is coming along great. I think you have a good plan with how to approach the meet in regards to numbers.

Garrett Smith
10-04-2009, 06:38 AM
Actually, last week was a hell of a week. My wife took the baby out of town with her on a business trip...sounds good so far, right?

Well, my front office staff person was down with a cold/flu, I was doing the office accounting as well, we still had a busy schedule, and I didn't get enough sleep any of the nights she was gone.

Eh...but for all my whining, she had a much tougher time with the baby, I would not have wanted to switch places. I was actually surprised at how well I handled it.

Thanks for noting the TSC numbers. Here's the results (http://tacticalstrengthchallenge.com/results/20090926_International.html)...I could have done better with more specific training, but that didn't really interest me. It was just fun getting the guys together for a little friendly competition!

This week will be the "5/3/1" week for all my lifts, we're skipping the normally scheduled "3" week, then doing either a complete rest (well, maybe easy gymnastics on Wednesday) or some of the "deload" week. I'm leaning towards rest, but then again, I just took off this last week after the TSC (except for gymnastics). We shall see.

Garrett Smith
10-07-2009, 05:59 AM
Sunday 10/4/09: 5/3/1 bench press, curls, deadlifts, "5/3/1" day.

8am, Power & Physique
Joint mobility

Bench warm-up: 45# x 5, 135 x 5
Strict EZ-bar Curls (back against wall) warmup: 20# x 5, 60 x 5
Bench sets based on 280# actual 1RM (with 90% training max). Strict curl sets based on 120# actual 1RM. Plyo push-ups immediately followed bench sets, then followed by strict curl set, rinse and repeat:

Bench work: 190# x 5, 215 x 3, 240 x 2
Clapping push-ups: 3sets x 5reps
Strict EZ-bar Curls: 80# x 5, 90 x 3, 105 x 3

Deadlift warm-up: 135# x 5, 185 x 5
Deadlift sets based on 370# actual 1RM (with 90% training max). Rotated through deadlifts and plyo jumps, 5min. total was taken between finishing the plyo jumps and the next deadlift set:

Deadlift work: 250# x 5, 285 x 3, 315 x 2
4-way plyo box jumps: 3sets x 1round

Didn't push any of the sets too hard. Feeling stiff and sore, particularly after my myofascial release massage session last week. :confused: My left hip complex is pretty irritated, so I'm working on it.

--

Monday: Rest. No workout.

Started adding a whey protein + hemp protein + chia seed oil shake to my regimen. I don't think I was ever getting enough protein, and recovery issues have definitely raised their ugly head. Actually tastes okay, we'll see how I tolerate the whey, at least until after the meet.

--

Tuesday 10/6/09: 5/3/1 front squats, "5/3/1" day.

Got started late, it's also getting dark too early for early evening OL out in the street.

Skipped joint mobility

Front Squat warm-up: 45# x 5, 110 x 5, 175 x 3
Front Squat work, "5/3/1" (from 300# estimated actual max): 205 x 5, 230 x 3, 255 x 3

Garrett Smith
10-16-2009, 06:06 AM
Wednesday 10/7/09: Gymnastics at OPG with StevO and Tre.

6:15pm
Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 4reps
Rings, straddle-L pull-ups, 5reps
Floor, tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 5reps
Rings, L-sit pull-ups, 5reps
Mushroom, one-arm push-ups, 2reps each arm
Parallel bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5reps to both sides
Rings, tuck front lever pull-ups, 5reps
Parallel bars, slow eccentric-only muscle-up, 3reps
Parallel bar, extended tuck front lever pull-ups, 3reps
Parallel bars, Russian dips, 5reps
Rings, ice cream makers, 5reps


Workout:

Flag negatives, 2 total reps to each side, alternating sides

Alternating sets of:

Floor handstands, 3 good sets.
Rings

Hang to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to ext. tuck back lever to inverted hang to eccentric-only straddle front lever letdown
Hang to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to straddle back lever to inverted hang to eccentric-only straddle front lever letdown
Hang to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to back lever to German hang to inverted hang to eccentric-only front lever letdown


Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 10reps

--

Thursday 10/8/09: 5/3/1 back squats in garage, "5/3/1" day.

Skipped joint mobility

Back Squat warm-up: 45# x 5, 110 x 5, 175 x 3
Back Squat work, "5/3/1" (from 350# estimated actual max): 235 x 5, 270 x 3, 300 x 2

Made sure depth was plenty deep, Tre watched me for this.

--

Friday 10/9/09 - Friday 10/16/09: Rest. No workout.

On Thursday 10/8, I weighed 182.8#. I want to make the 181.8# weight class, it's what I lifted in last time, it's also the cutoff weight class for lifting on Saturday. I don't want to lift on Sunday.

Went to a resort with the family over the weekend, generally ate quite a bit, drank some beer, didn't restrict much. Sunday night, weighed in at 192.0#!!! :eek: :eek: I'll likely move up a weight class for next year, I don't like cutting weight nor do I want to do it this time other than the fact that my buddies and I are all going up to Vegas for this, and making weight will mean I get to have a good time on Saturday night!

Tightened up the diet...well, I fudged slightly on Wednesday night at my birthday dinner...was at 185.6# last night (Thursday) before dinner. Today (Friday prior to meet) fluids and food will be restricted until the weigh-in in Vegas by 8pm. That should do it.

Saturday is the 100% RAW Powerlifting World Championships (http://www.rawpowerlifting.com/events/NV/2009-10-17Las%20Vegas.pdf). Should be fun, PRs should be coming pretty easy. I will not get greedy on the deadlift.

Garrett Smith
10-27-2009, 06:25 AM
Saturday 10/17/09: 100% RAW World PL Championships in Vegas.

Flew up to Vegas Friday night. Made my weigh-in that night for the 82.5kg / 181.8# weight class by 0.5# after 12 hours of food & water restriction. Slept well the night before.

Lowered all my openers just to make sure I didn't bomb.

Lifts:
Back Squat (estimated actual 1RM from 5/3/1 before meet was 350#)

140kg / 308.6#
152.5kg / 336.2# PR by 6#
160kg / 352.7# MISS

Bench Press (estimated actual 1RM from 5/3/1 before meet was 280#)

115kg / 253.5# MISS, pressed slightly before the command
115kg / 253.5#
125kg / 275.6# MISS

Deadlift (estimated actual 1RM from 5/3/1 before meet was 370#)

157.5kg / 347.2#
167.5kg / 369.3# PR #1
172.5kg / 380.3# PR #2, prior best was 365# 3 weeks ago, had more in me

Total: 440kg / 970# PR by 30#
3 PRs. I'll take it, especially with the traveling and having to make weight (which I only did so I didn't have to lift Sunday). Knowing what I know now, I wouldn't have bothered trying to make weight. Not much partying is going to happen the night after a PL meet that gets done around 8pm.

So, I won the 181 weight class, 30-34 year old division...and beat the one other guy in there with me by 15kg. :cool:

--

Sunday 10/18/09 - Tuesday 10/20/09: Rest. No workout.

--

Wednesday 10/21/09: Remedial hip work.

See this article for descriptions: Dispelling the Glute Myth by Bret Contreras (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth)

Kneeling psoas/TFL/rectus stretch, 60sec.
Doorway single leg hamstring stretch, 60sec.
Single leg glute bridge, 10 reps/side with 5 sec. hold at top
Fire hydrant, 10 reps/side with 5sec. hold at top
Lying hip abduction, 10 reps/side with 5 sec. hold at top
Clam, 10 reps/side with 5 sec. hold at top

--

Thursday 10/22/09: Remedial hip work.

Kneeling psoas/TFL/rectus stretch 60sec., 2 sets
Doorway single leg hamstring stretch 60sec., 2 sets
Single leg glute bridge, 10 reps/side with 5 sec. hold at top, 2 sets
Fire hydrant, 10 reps/side with 5sec. hold at top, 2 sets
Lying hip abduction, 10 reps/side with 5 sec. hold at top
Clam, 10 reps/side with 5 sec. hold at top


--

Friday 10/23/09: Rest. No workout.

--

Saturday 10/24/09: 2 walks.

6:30am, 2 mile mildly hilly walk with me mum and the dog.

4pm, 1.5 mile walk pushing Taryn in the stroller.

--

Sunday 10/25/09: Highland Games practice session.

Got some practice throws for all seven of the events that the Men's C division will be doing in two weeks.

This was definitely good times, there are many more HGs in my future.

--

Monday 10/26/09: Rest. No workout.

Alex Bond
10-27-2009, 02:48 PM
Congratulations on the meet! Not many people get the chance to be world champions in anything, you should be really proud.

Júlíus G. Magnússon
10-27-2009, 03:04 PM
Congrats on the meet and all those PRs, man.

Just wondering, though... what happened to the curls? I think I remember you saying something about curls being added in as the fourth competition lift... Was that some other meet?

Garrett Smith
10-27-2009, 08:55 PM
Thanks guys.

Good question on the curls. That was a minor sore spot for me.

For whatever reason, I assumed that the curls were part of the "full powerlifting" registration, so that's what I registered for.

Turns out, the curls are only done as a "single lift" event, separate from the full powerlifting, with a separate fee. At the event, I found this out and then tried to register on-site. I wasn't allowed to register. That sucked. :mad:

Knowing now that it would have costed me something like another $25 (?, maybe more) for the privilege of three max attempt EZ bar curls...I would have skipped training the curls and saved myself the training time, energy, & forearm splints...oh well.

My PL schedule for this upcoming year will likely involve the same two PL meets--SW Regionals in July (probably doing one month of prep again), Worlds in October (three months of prep between the two)--for now it is back to mainly OL and gymnastics.

Garrett Smith
11-02-2009, 06:03 AM
Tuesday 10/27/09: Remedial hip work.

Kneeling psoas/TFL/rectus stretch, 60sec.
Doorway single leg hamstring stretch, 60sec.
Single leg glute bridge, 10 reps/side with 5 sec. hold at top
Bird dog, 10 reps/side with 5sec. hold at top
Lying hip abduction, 10 reps/side with 5 sec. hold at top
Clam, 10 reps/side with 5 sec. hold at top

--

Wednesday 10/28/09: Remedial hip work and gymnastics at OPG.

1pm

Kneeling psoas/TFL/rectus stretch, 60sec.
Doorway single leg hamstring stretch, 60sec.
Single leg glute bridge, 10 reps/side with 5 sec. hold at top
Bird dog, 10 reps/side with 5sec. hold at top
Lying hip abduction, 10 reps/side with 5 sec. hold at top
Clam, 10 reps/side with 5 sec. hold at top


6:30pm
Wrist prehab
2 up-down dogs + 2 hindu push-ups + 1 divebomber to "pump"

Warmup:

Horizontal push, vertical pull

Pseudo-planche push-ups on floor, 4reps
Rings, straddle-L pull-ups, 4reps
Floor, tuck planche push-ups from bottom up, extending into ext. tuck planche at top, 4reps
Rings, L-sit pull-ups, 3reps
Mushroom, negative-only one-arm push-ups, 3reps each arm, alternating sides each rep
Parallel bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 3reps to both sides
Rings, tuck front lever pull-ups, 4reps
Parallel bars, slow eccentric-only muscle-up, 2reps
Parallel bar, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 3reps
Rings, ice cream makers, 3reps


I'm not as happy with the progress on my gymnastics as I'd like to be. I'm seriously considering replacing some parts of this workout with dips & chins done 5/3/1 style. Even though I just came back after about 3 weeks off, I still feel this is pretty stagnant and it is time for a change.

Workout:

Alternating sets of:

Floor handstands, 3 good sets.
Rings

Hang to straight leg raise to inverted hang to inverted pike to German hang to inverted hang to L-sit hang, repeated one more time through
Tuck hang to tucked straight body pull to inverted hang to German hang to tuck back lever to inverted hang to tuck front lever
Ext. tuck hang to ext. tuck straight body pull to inverted hang to German hang to ext. tuck back lever to inverted hang to eccentric-only front lever letdown


Shoulder pre-hab work:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 10reps

--

Thursday 10/29/09: Rest. No workout.

--

Friday 10/30/09: Rest. No workout.

--

Saturday 10/31/09: Garage gymnastics and Halloween.

7:45am
Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-ups 4reps with 5sec. mature supports between reps
Bar straddle L-sit chin-ups, 4reps
Rings Bulgarian push-ups 4reps with mature supports
Bar L-sit pull-ups, 4reps
Rings mature/Korean push-ups with mature support between reps, 2reps
Bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep

Vertical push, horizontal pull

Rings dips to mature support between reps, 4reps
Rings tuck front lever pull-ups, 4reps
Rings Bulgarian dips to mature support between reps, 3reps
Bar extended tuck front lever chin-ups, 3reps
Rings iso hold at bottom of dip position, moved hands from front of body to back, time ???
Bar ice cream makers with pull-up grip, 3reps


Workout, rotating through with StevO:
3 rounds of

Parallettes - Free handstand pushup negative, lowering to shoulder stand as slowly as possible then attempting to press back up, 3 sets
Rings

3 reps of 360 tuck lever pulls
2 sets of ext. tuck hang to ext. tuck straight body pull to inverted hang to ext. tuck back lever to German hang to inverted hang to ext. tuck front lever


3 sets of 10 bucket circles in each direction, these were better than I remember them, likely because I'm stronger now!:)

11am
Broke in my new HG kilt by wearing it to the MeetUp Mom's group (my wife is in it) Halloween party. :D

7:30pm
Taryn walked today on her own for the first time, she's almost 14 months old! It was awesome, and great to have my parents over to witness it themselves!

--

Sunday 11/1/09: Functional fitness, aka "manual labor".

StevO and I helped dig out a hole for a new fountain in my parents' front yard. Kaliche bar to break up rock, shoveling, moving dirt in buckets, generally good stuff.

Daniel Mays
11-02-2009, 06:24 AM
http://www.youtube.com/watch?v=Oo1tU1YqPp0

Nice Job!!!

You can bench way more than me.

Garrett Smith
11-02-2009, 08:33 AM
http://www.youtube.com/watch?v=Oo1tU1YqPp0

Nice Job!!!

You can bench way more than me.

Huh? :confused:

Derek Simonds
11-02-2009, 08:38 AM
Seriously nice job! Having been in a cloud for the last couple of weeks I just got caught up on your log. Seriously way to go! And awesome on the first steps.

Garrett Smith
11-02-2009, 10:44 AM
Thanks again guys!

Start of the year will be 6 weeks minimum of prehab/rehab/rest. PL really did some not-so-nice things to my left hip, so I'll be working that back to normal. No PL for about 6 more months, when the 100% RAW SW regionals come back to Prescott.

Start of the year is for OL and gymnastics.

Derek, I'll check your log to see how you're doing...make sure to keep me updated though!

Garrett Smith
11-06-2009, 10:49 PM
Monday 11/2/09 - Friday 11/6/09: Rest. No workout.

Felt like I was coming down with something on Tuesday. Did nothing. Went to bed at ~8pm on Tuesday and Wednesday nights. Drank a crapload of echinacea/honey/lemon tea, did a bunch of other stuff.

Felt allright by Friday. Weird, I actually had symptoms of allergies on Friday, like my father does (runny nose, sneezing, sniffling). So I had a six-pack of Breckenridge Vanilla Porter (soooooo good) and shot the shit with my buddy about the flu vaccine scam and our upcoming workout program. Good times.

Tomorrow morning is more gymnastics...I'll be taking it easy, because...

Sunday is MY FIRST HIGHLAND GAMES!!!1! Sweet. :D

EDIT: Correction, start of the year is for ROWING (AZ indoor championships in February) and OL, gymnastics is just for fun and general strength-building...

Garrett Smith
11-11-2009, 04:38 PM
Saturday 11/7/09: Gymnastics in garage.

Limited most stuff to 3 reps. Typical workout. I don't feel like typing it all up. :p

--

Sunday 11/8/09: Highland Games (http://tucsoncelticfestival.org/NewLinks/HighlandGames.html) at the annual Tucson Celtic Festival (http://tucsoncelticfestival.org/index.html).

Results should be posted to www.nasgaweb.com within the week. My quick recall of what happened:

Caber (17 feet long I think, 75#, beastly for a noob of my size at 181#)

Dropped it during the pick
Got it closer, but still lost it
Got the pick with my hands under it but didn't interlace my fingers, so it fell through my hands when I tried to toss it

Stone throws - did alright
Heavy hammer - got off balance on my first throw, ate shit into the trig, banged up my ribs, eventually got off a decent throw though
Heavy weight for distance - I think I got 3rd out of 9 or 10 guys
Light weight for distance - Maybe 3rd again
Weight over bar - sucked at this, targeting was the problem, couldn't even get 9'6", should have done that easily
Light hammer - I think I got 3rd here too

Well. I was tired, sore, and a bit banged up. It was great fun and I will gladly try to do every HG in the state this upcoming year.

--

Monday 11/9/09 - Tuesday 11/10/09: Rest. No workout.

Banged/bruised/not-feeling-so-hot list:

Right inner forearm (caber)
Right elbow stiff
Right clavicle bruised (caber)
Left outer quad bruised, left ribs tender (either heavy hammer or heavy weight for distance)
Left achilles rubbed to a scab (my Vibrams, yes, I competed in them with my kilt)

Got a massage on Monday. I think (?) it helped.

Next HG in AZ is in February. Can't wait. :)

Garrett Smith
11-12-2009, 04:44 PM
Wednesday 11/11/09: Gymnastics at OPG.

Will add details later.

Basic horizontal push and vertical pull warm-up.

Went for a max weight on a single rep bar dip, to get 5/3/1 going for dips.

Weighted dip: 123# x 1 PR. BW of ~182#. Yay.

--

Thursday 11/12/09: Rest. No workout.

Still in my "time off" a la Dan John and Dave Tate advice. Need to do more rehab/prehab...or maybe I won't. Whatever. :)

I leave for Schaumburg (outside Chicago) to do my first "national"-level presentation tomorrow...subject is the nightshades and their mechanisms. I'm excited and a little nervous, wouldn't want it any other way.

Wish me luck...this is the basis for a soon-to-be-made YouTube series on the subject (a book will take too long and won't make me any $$ in comparison to how much time it will take to complete).

I keep thinking I'll work out while I'm there....I won't. Man, I needed this break from training, particularly around now.

Oh yeah, my training partner StevO severely sprained (no break though) his ankle doing stupid dancing around at gymnastics last night. Stoooooopid. I hope he didn't do a full tear...

Garrett Smith
11-19-2009, 01:52 PM
Friday 11/13/09 - Tuesday 11/17/09: Rest. No workout.

WAP conference schedule:

Worked Friday morning
Flew to Chicago Friday evening
Spent Saturday finishing up presentation
Sunday gave presentation
Flew back Monday morning
Worked Monday afternoon

Whew!

--

Wednesday 11/18/09: Gymnastics at OPG.

Decided to test my max weighted chin-up to set up 5/3/1.

6pm
Wrist prehab

Warmup:

Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 3reps to both sides
Rings, tuck front lever pull-ups, 3reps
Parallel bars, Russian dips in a "half L", 3reps
High bar, extended tuck front lever pull-ups, 3reps
Single bar, Korean dips, 2.5reps
Rings, ice cream makers, 3reps


Singles on weighted chin-ups (note we were using KBs as our weights, hence the weird numbers, along with some kg weight plates):
26#
35
53
70
81
90.5 PR
93.5 Fail

Then we putzed around with some handstand practice.

Shoulder prehab:

10 wall extensions
10 10# DBs Cuban press
10 reps of anterior shoulder capsule stretch on floor

--

Thursday 11/19/09 - Friday 11/20/09: Rest. No workout.

Gant Grimes
11-19-2009, 02:08 PM
Just caught up on the HG stuff. Very nice!

Garrett Smith
11-19-2009, 02:56 PM
Thanks, I just wish they'd get the scores from us wee little ones (ie. anybody who isn't a Pro) up on the www.NASGAweb.com database, so I could see how I actually did!

Garrett Smith
11-22-2009, 07:55 AM
UPDATE: Highland Games results. Finally.

6th place overall, out of 11 guys

Braemar Stone: 22'-3.5", 7th
Open Stone: 29'-10", 6th
Heavy Weight for Distance: 16'-5.5", 3rd
Light Weight for Distance: 33'-7.5", 3rd
Heavy Hammer: 47'-0", 6th
Light Hammer: 67'-8", 3rd
Caber Toss: No score, :(
Weight for Height: 8'-6", tied for 4th with 3 others

Next time, I'll be better prepared and more practiced. Getting a score in the caber toss will likely greatly help my placing.

I wasn't the lightest guy in the competition, but there were only 2-3 guys who were lighter than me. I feel that I did pretty damn well, especially with only one short practice session beforehand, if I do say so myself.

Dave Van Skike
11-22-2009, 09:49 AM
nice work G! I've done caber a couple times and it's f'ing hard. turned a 12:05 the first time i tried and then a zeroed the rest of the event.

good LWFD...weight for height was the 56 or the 42? these are my fav.s by far... either weight.

Garrett Smith
11-22-2009, 12:22 PM
Thanks Dave! Other event info is here: http://tucsoncelticfestival.org/NewLinks/HighlandGames.html

It was the 56# weight for height...my problem wasn't the height, it was just my targeting. I had practiced a little with a 42# over a soccer goal, so that didn't help much come game day.

Next HG is in Phoenix in February (http://www.arizonascots.com/GamesForms/2010AthleticsSchedule.pdf), got it marked out on my calendar.

Dave Van Skike
11-22-2009, 12:42 PM
ohhhhrealllllly?? have soem relatives down there that need visiting....may have to take this one under advisement.

the targeting on the 56 was hard, 42 makes you feel like a hero. one of the ohters i really liked was sheaf..make a point to try it if you have a chance.

Garrett Smith
11-22-2009, 02:01 PM
No sheaf for us nOObs...they said they've seen guys stick the fork through their knee before, so they leave it out of the "C" class.

It would be cool to have you come down...also keep in mind there are two more events in AZ in the year:

Phoenix - February
Prescott - May
Flagstaff - July
Tucson - late Oct. / early Nov.

Just in case you needed a reason to visit your relatives some other time of the year instead...:D

EDIT: Shoot, I forgot there is a <190# weight class at the Phoenix HGs, so I'll be going on Saturday instead of with the "C" group on Sunday.

Gant Grimes
11-23-2009, 09:16 AM
Nice numbers, G. I didn't get to do the sheaf this year, either.

Garrett Smith
11-23-2009, 10:53 AM
Thanks Gant! Did you ever post your numbers?

Garrett Smith
11-25-2009, 02:25 PM
Saturday 11/21/09: Gymnastics and testing 1RM in standing press.

7:15am
Wrist prehab

Warmup:

Horizontal push, vertical pull

Push-up handles, fully supinated push-ups, 4reps
Bar straddle L-sit chin-ups, 4reps
Rings Bulgarian push-ups 4reps with mature supports
Bar L-sit pull-ups, 4reps
Rings mature/Korean push-ups with mature support between reps, 2reps
Bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep


Testing 1RM in Standing Press to set up 5/3/1 (old max was 135#, ~60kg):

Warmup: 25kg x 3, 35 x 3, 45 x 3
Working up: 55 x 1, 60 x 1, 65 x 1
New PR: 67.5kg x 1

Sweet. :D

Sunday 11/22/09: Screwing around with GS KB training.

20kg KB, 1 minute left, 1 minute right, 1 minute rest of each exercise:

Swings, 30 RPM
Snatch, 20 RPM
One Arm Long Cycle (OALC), 10 RPM
One Arm Jerk (OAJ), 10 RPM

Fun. Worth doing at least once a week, building up according to the AKC fitness protocol.

Monday 11/23/09 - Tuesday 11/24/09: Rest. No workout.

Re-starting OLs on Turkey Day. First meet in AZ will be sometime in February. Due to the fact that I really want to do an OL meet and there are only ~3/year in AZ, I may push off the C2 competition and do an OL meet instead...assuming there are no conflicts with the Phoenix HG or my trip to San Fran (where I hope to visit Catalyst!).

Garrett Smith
11-28-2009, 06:00 AM
Wednesday 11/25/09: Gymnastics at OPG, 5/3/1 dips "5" day.

Wrist prehab
2 up/down dogs + 2 hindu pushups + 1 pump

Warmup:

Facing wall handstand
Rings, straddle L-pullups, 4reps
Free handstands
Rings, L-pullups, 4reps
Free handstands
P-Bar, self-assisted one-arm pullups, off hand on top ring on post, 4reps


I forgot to look up my 5/3/1 numbers before going to the gym, so I guesstimated them based on StevO's numbers. Between that and having poor math skills that day, things were a little off.

Weighted dips, "5" day based on 118# max (accidentally overcalculated the weight previously):

Warmup - BW x 5 reps, 40# x 3
Set 1 - 82# x 4 (OOPS, too heavy, was supposed to do 70)
Set 2 - 82# x 4 (still slightly too heavy, was supposed to do 80)
Set 3 - 85# x 2 (not heavy enough, supposed to do 90)

Basically, I need to get my weights right next time...that and I'm doing this weight-cycle over again, as I obviously should not be moving up yet. No worries, I've never done weighted dips before anyway.

--

Thursday 11/26/09: Rest. No workout.

ATE A LOT. Got nothing done. Good holiday.

--

Friday 11/27/09: Snatch & front squat 5/3/1 "5" day.

Joint mobility & dynamic flexibility for ankles, hips, t-spine, neck
Jump rope, 100 single + 100 alternating bounces
CB, 15# in/out/forward/backward circles, swipes, mills, 3 reps all directions

Snatching:

Bar warmup drills
Snatch warmup: 25 x 3, 30 x 3, 40 x 2, 45 x 2, 55 x 1
Snatch work (trying to figure out where I'm at after taking ~6 months off from OL! :eek: ): 60 x 1, 70 x 1, 75 x 1, 77.5 x 1 + 3 press-outs


Front squats, "5" day, based on 298# max:

Warmup: 155# x 5
Set 1 - 175 x 5
Set 2 - 200 x 5
Set 3 - 230 x 5, left some in the tank since I hadn't front squatted in months and I didn't want to be TOO sore.

Good day of getting back into it. I think the time off is really going to pay off.

Garrett Smith
12-01-2009, 08:01 PM
Saturday 11/28/09: Gymnastics in garage, 5/3/1 "5" day for weighted chins and standing press.

7:15am
Wrist prehab

Warmup:


Horizontal push, vertical pull

Push-up handles, fully supinated push-ups, 5reps
Bar straddle L-sit chin-ups, 5reps
Rings Bulgarian push-ups 4reps with mature supports
Bar L-sit pull-ups, 4reps
Parallettes, handstand
Bar, one-arm-chin negatives, 2reps each arm, alternating sides each rep


(chins were already warmed up)
Press warm-up: 65# x 5

Alternated sets of weighted chins with sets of press, then fit in a unilateral leg exercise.


Press: 90# x 5, 100 x 5, 115 x 10 (Nice!!! :D )
Weighted chins: 52.5# x 4, 62.5 x 4, 70 x 2 (Shite!!! :mad: )
5 BW pistols each side, 5 single leg SLDLs 40# KB, (forgot to do my 5 Bulgarian split squats 40# KB)


Weighted dips and chins don't seem to fit the 5/3/1 template as well as the BB lifts...or maybe I just suck at them...could that be why I need to do more of them? ;)

Anyway, I'll be staying at this month's weight for at least another month in order to properly hit my numbers.

--

Sunday 11/29/09: Clean & Jerk, BB hip thrusts

Testing out the clean & jerk to see where I'm at after 6 months off of OL. I was shooting for around 97.5kg.

Jump rope, 100 single + 100 alternating bounces
Joint & dynamic mobility for feet, ankles, hips, t-spine, neck

Clean & jerk bar warm-up

Clean & jerk warm-up: 25kg x 2, 45 x 2, 60 x 1, 70 x 1, 80 x 1
Clean & jerk work: 90 x 1, 95 x 1, 100 x 1 + 3 press-outs Sweet. Current max is 108kg, did this with no chalk and no psych-up at all. :D

BB hip thrusts: 70kg x 10reps x 3sets

These were interesting, worth keeping as an experiment.

--

Monday 11/30/09: Rest. No workout.

--

Tuesday 12/1/09: Rest. No workout.

Garrett Smith
12-03-2009, 04:31 PM
Wednesday 12/2/09: Hip prehab workout, gymnastics at OPG.

1pm, Power & Physique


JumpStretch hamstring & groin stretching (http://www.youtube.com/watch?v=YzgDhFnZvO4), 2 sets, alternated with
Glute Ham Raises (http://www.youtube.com/watch?v=FM4fcVP4hHo), 2sets x 5reps

FlexBand hip flexor stretching (http://www.youtube.com/watch?v=-ypeTIaPXgI) (the prone version), 2sets, alternated with
High step hip flexor raises (http://www.youtube.com/watch?v=JAUwgrazCg4), 2 x 5 with 5sec. holds

6:15pm, OPG
Wrist prehab
2 up/down dogs + 2 hindu pushups + 1 pump

Warmup:

Pseudo-planche push-ups, 5reps
Rings, straddle L-pullups, 4reps
Facing wall handstands
Rings, L-pullups, 4reps
Parallettes, free handstands
Rings, ice cream makers, 5reps

Weighted dips, "3" day based on 118# max:

Warmup - BW x 3 reps, 35# x 3
Set 1 - 75# x 3
Hamstring stretch
Set 2 - 85# x 3
Hip flexor & TFL stretch
Set 3 - 93# x 2 (not heavy enough, supposed to do 95)
Piriformis stretch

Shoulder prehab:

Cuban press, 10# DBs x 10reps
Wall extensions, 10reps
Side-lying anterior capsule stretch, 10reps
Skin-the-cat, 2reps

Well, I almost hit my numbers. Definitely closer than last week, so I will take it as an improvement. :D

--

Thursday 12/3/09: Rest. No workout.

Derek Simonds
12-04-2009, 07:49 AM
Saturday 11/21/09: Gymnastics and testing 1RM in standing press.

Sunday 11/22/09: Screwing around with GS KB training.

40kg KB, 1 minute left, 1 minute right, 1 minute rest of each exercise:

Swings, 30 RPM
Snatch, 20 RPM
One Arm Long Cycle (OALC), 10 RPM
One Arm Jerk (OAJ), 10 RPM

Fun. Worth doing at least once a week, building up according to the AKC fitness protocol.


Holee crap there is no way I could do that with a 40 KG KB! Awesome job. I struggled with 5 reps per set on a 24 KG KB this morning. I like the adaptations you have done to the 5/3/1 template. Interesting to see where it takes you.

Garrett Smith
12-04-2009, 08:17 AM
OOPS....44 POUND (20kg) kettlebell. I'm not that manly...yet. Fixing it in my log.

Thanks for noticing, though!

Alex Bond
12-04-2009, 10:43 AM
I've heard good things about BB hip thrusts from some, but they've also seemed like one of those "snake oil" movements that sound good but don't actually change your performance much. Will be interested to see how they work out for you.

Garrett Smith
12-04-2009, 11:30 AM
I've heard good things about BB hip thrusts from some, but they've also seemed like one of those "snake oil" movements that sound good but don't actually change your performance much. Will be interested to see how they work out for you.
I'm curious as well, figured the only way to tell was to try them.

A buddy of mine started doing them and said he almost immediately saw returns in his squat numbers as well as his perception of his glutes contributing more to the movement.

I definitely need some help in my jerk, I'm hoping this will help strengthen that last bit of hip extension. Just testing it out...I'm guessing I'll see results pretty quickly, like when I added external rotation training to my regimen and saw my snatch number jump up in a couple of weeks by like 10kg...:)

I may go after them in a 5/3/1 approach when the next cycle starts...going to get used to them first.

Derek Simonds
12-04-2009, 01:03 PM
OOPS....44 POUND (20kg) kettlebell. I'm not that manly...yet. Fixing it in my log.

Thanks for noticing, though!

Yeah well that is still pretty darn manly! I am telling you my 24 KG KB dang near killed me this morning. I had a stitch in my side and the whole deal.

Garrett Smith
12-05-2009, 04:32 PM
Friday 12/4/09: Snatch workout at home.

Joint & dynamic mobility
Jump rope, 100 single bounces + 100 alternating bounces

6:15pm

Snatch bar warm-up drills
Snatch warm-up: 25kg x 3, 35 x 3, 45 x 2, 55 x 2, 65 x 1
Snatch work: 75kg x 1rep x 3 sets, last rep of last set I added an extra OHS + 3 press-outs

Was supposed to finish workout with my 5/3/1 front squat "3" day. It was almost 7pm by the time I finished, I needed to relieve my wonderful mother-in-law of babysitting (which she graciously stayed late for so I could work out), and I wanted dinner, so I put it off until tomorrow. :p

--

Saturday 12/5/09: Gymnastics in garage, 5/3/1 "3" day for weighted chins, standing press, and front squats, some dirt moving.

7:30am

Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber push-up/"pump"

Warmup:

Parallettes, handstand
Bar, straddle L-sit chin-ups, 5reps
Parallettes, partial-ROM presses up from shoulderstand, 3 reps, need to work on the balance in this position!
Bar, L-sit pull-ups, 5reps
Parallettes, partial-ROM presses down from handstand, 5reps
Bar, ice cream makers, 5reps

Weighted chin-up warm-up: 30# x 3
Standing press warm-up: 55# x 5
Front squat warm-up: 45# x 5, 155 x 3

Supersetted weighted chins -> standing press -> front squats:

Weighted chins: 57.5# x 3, 65 x 3, 72.5 x 2 :( :( , still not there yet dangit!
Press: 95# x 3, 110 x 3, 120 x 7
Front squat: 190# x 3, 215 x 3, 240 x 7

Skipped unilateral leg exercises today due to time constraints and awesome front squats. :D

Then went to my parents' house and moved a good deal of dirt around for an hour before their big yearly Christmas party tonight.

Garrett Smith
12-10-2009, 03:10 PM
Sunday 12/6/09: Clean & jerk.

Stayed up too late last night at my parents' annual Christmas party, ate some pork & shrimp that didn't seem to get along with me, and had a couple more beers than I should have. These combined to make my workout suck...but I did it anyway and put it in the bank.

Joint & dynamic mobility

Clean & jerk drills with 20kg bar
Clean & jerk warm-up: 30kg x (1 clean + 1 push jerk + 1 jerk) x 2reps, 40 x (same) x 2reps, 50 x (same) x 2reps, 60 x 1, 70 x 1
Clean & jerk work: 80 x 1, 90 x miss, 80 x 1rep x 2sets


Felt weak, but form was alright.

--

Monday 12/7/09: Rest. No workout.

Fooled around with some one arm handstands (back to wall).

--

Tuesday 12/8/09: Rest. No workout.

More fooling around with one arm handstands. Got a 5sec. one on both sides.

--

Wednesday 12/9/09: Gymnastics and 5/3/1 weighted dips at OPG.

6:30pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/pump

Bar, straddle L pull-ups, 5 reps
Floor, face-to-wall handstand
Bar, L pull-ups, 5 reps
Floor, face-to-wall handstand
Rings, ice cream makers, 5reps
Floor, back-to-wall one-arm handstand, 10sec. each arm :D

Weighted dips, "5/3/1" day based on 118# max:

Warmup - BW x 3 reps, 40# x 4
Set 1 - 80# x 1.5, crap (:eek: supposed to hit 5!) I think the OAHS sucked a lot out of me before this, as well as just a lot of pushing in my workouts (standing press + jerks aren't helping), so I decided to finish the workout as an easy one and adjust my numbers down by 10% for next cycle.
Hamstring stretch
Set 2 - 40# x 5
Hip flexor & TFL stretch
Set 3 - 40# x 5
Piriformis stretch

Floor, back-to-wall one-arm handstand hold, 5sec. each arm, this made up for the crappy dip performance IMO.

Shoulder prehab:

Cuban press, 10# DBs x 10reps
Wall extensions, 10reps
Side-lying anterior capsule stretch, 10reps

--

Thursday 12/10/09: 5/3/1 "5/3/1" day front squats.

Done over lunch break at Power & Physique gym.

Joint & dynamic mobility

Front squat warm-up: 45# x 5, 135 x 5
Front squat work: 201 x 5, 230 x 3, 260 x 3

--

Friday 12/11/09: Prehab & jumpstretching day.

1pm, Power & Physique over lunch break


JumpStretch hamstring & groin stretching, 2 sets, alternated with
Glute Ham Raises, 2sets x 5reps

FlexBand hip flexor stretching (the prone version), 2sets, alternated with
High step hip flexor raises, 2 x 5 with 5sec. holds

RKC Armbar 10sec to Tactical TGU to Windmill, then reversed, 2sets x 1 rep

Garrett Smith
12-12-2009, 11:26 AM
Added workouts to above post.

Saturday 12/11/09: No workout.

Taking a day of rest. Feeling slightly under the weather.

Garrett Smith
12-14-2009, 04:59 PM
I actually got the "head cold" that was going around, so I took the whole weekend off. I was mildly upset about it, considering this week is a scheduled deload week, then I got over it, as I realized I've been training hard (and going after too heavy of weights in the weighted chins & dips).

Sunday 12/13/09: Rest. No workout.

--

Monday 12/14/09: Putzing around with HS at the office.

No scheduled workout.

Did some handstands, some face-to-wall, some free. Didn't take any pictures for the CF mainpage, though...:p

2 sets over the day of wall one-arm handstand holds, 10sec. each arm. :D Easier already. I've also noticed myself being able to "catch" handstands going really bad, better than I used to. Practice + increased strength, I'd guess.

Tomorrow is early AM snatches and front squats. Get the coffee ready.

Did I mention I'm considering stopping BB jerking to devote more time and energy to handbalancing and pressing strength? Something has to be cut out somewhere...I love cleaning, I'm not so good at BB jerking, I don't do CF so I don't have to do anything I don't want to (ha!), and I really think that getting my right shoulder even stronger and more stable will benefit me more long-run (I don't believe that will come from jerking BBs though, that only seems to illuminate the issue). Anyone, comments?

Garrett Smith
12-21-2009, 05:24 AM
No comments, well alrighty then! :)

--

Wednesday 12/16/09: Deload week, snatch workout, gymnastics at OPG with weighted dips.

5:30am
Joint & dynamic mobility
Jump rope, 200 single bounces

Snatch 15kg bar warm-up
Snatch warm-up: 25kg x 3, 35 x 3, 45 x 2, 55 x 2, 65 x 1
Snatch work: 70 x 1 / miss / 1 / 1

6:15pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/pump

Warmup:

Bar, straddle L pull-ups, 5 reps
Floor, face-to-wall handstand
Bar, L pull-ups, 5 reps
Floor, face-to-wall handstand
Rings, ice cream makers, 5reps
Parallettes, free handstand

Weighted dips, "deload" day based on recently reduced 106# max:

Warmup - BW x 5reps
Set 1 - 37.5# x 5
Hamstring stretch
Set 2 - 47.5# x 5
Hip flexor & TFL stretch
Set 3 - 57.5# x 5
Piriformis stretch

Shoulder prehab:

Cuban press, 10# DBs x 10reps
Wall extensions, 10reps
Side-lying anterior capsule stretch, 10reps
Skin-the-cats, 2 reps

--

Thursday 12/17/09: 5/3/1 deload week, front squats.

Joint mobility

Front squat warm-up: 45# x 5
Set #1: 110 x 5
Set #2: 135 x 5
Set #3: 160 x 5

--

Friday 12/18/09: Rest. No workout.

Supposed to work out at lunch for the rehab/prehab/jumpstretching, but patients ran late and it didn't happen. :(

--

Saturday 12/19/09: Gymnastics workout in garage, 5/3/1 weighted chins and standing press deload day, some of the prehab/rehab workout.

7:30am

Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber push-up/"pump"

Warmup:

Parallettes, handstand
Bar, straddle L-sit chin-ups, 5reps
Parallettes, partial-ROM presses up from shoulderstand, 3 reps
Bar, L-sit pull-ups, 5reps
Parallettes, partial-ROM presses down from handstand, 3reps
Bar, ice cream makers, 5reps

Weighted chin-up warm-up: 30# x 3
Standing press warm-up: 55# x 5

Weighted chins: 30# x 5, 37.5 x 5, 45 x 5
(Clean &) Press: 55# x 5, 70 x 5, 80 x 5

--

Sunday 12/20/09: Hilly walk.

Did not lift today, my right levator is really jacked up, happened yesterday during the HS pushes. My neck weight to begin posture work is a Christmas present that should be in my hands very soon. I am so getting back to the strictness in my diet--no gluten, no dairy, no nightshades, one cup of coffee per morning, and GF beer only on special occasions.

2.5 mile hilly walk with Cori, Taryn, Mom, and Daisy dog.

Greg Davis
12-23-2009, 08:15 AM
Did I mention I'm considering stopping BB jerking to devote more time and energy to handbalancing and pressing strength? Something has to be cut out somewhere...I love cleaning, I'm not so good at BB jerking, I don't do CF so I don't have to do anything I don't want to (ha!), and I really think that getting my right shoulder even stronger and more stable will benefit me more long-run (I don't believe that will come from jerking BBs though, that only seems to illuminate the issue). Anyone, comments?

I went to a (laid back) yoga class with the gf last week and found the downward dogs and straight arm planks to feel pretty therapeutic for my shoulders.. you still doing any yoga Dr G?

I like the sounds of focusing on handstand movements moreso if that aligns better with your goals.. what would you do as an alternative if you found yourself in a gym where you couldnt get handstands in? Just back to bar presses or would there be a more applicable alternative exercise?

Garrett Smith
12-23-2009, 08:33 AM
Greg,
I'm trying to get a day of yoga in. My issue is that yoga videos just don't do it for me. There is a $6, 1-hour class that I really like--and I noticed improvements in my hamstrings from--but the times are tough for me to make. Grrr.

I guess presses would have to do if one couldn't do regular or wall handstands...I've also done HS work in a grassy park before, and at my office when no one is around.

Updated the above workouts.

Monday 12/21/09 - Tuesday 12/22/09: Rest. No workout.

Right levator still tight as all get out. Laser, adjustment, massage, whatever I can to get this calmed down.

Garrett Smith
12-27-2009, 07:45 PM
Wednesday 12/23/09: Gymnastics at OPG.

Short workout due to the holiday, the gym was closing early.

Wrist prehab

Decided because of the short time available, that we would go for 50 pull-ups and 50 dips instead of the weighted dips. Alternated between the two exercises.

Pull-ups: 11sets of 5reps, done on rings, touching rings to upper chest each rep, total of 55reps.
Dips: 9sets of 5reps, 1 x 10reps, 1 x 9reps + 1 rep to finish, total of 65reps.

We ran out of time or we would have kept going. I was pretty sore for several days after this.

--

Thursday 12/24/09: 5/3/1 front squats, "5" day based on 305# max, at home.

Joint & dynamic mobility
Jump rope, 200 single bounces
Scapular mobility (http://www.youtube.com/watch?v=y4Wo095zPnc) and shoulder stability (http://www.youtube.com/watch?v=1YHIV4a81Os) exercises with red band

Front squat warm-up: 45# x 10, 111 x 5, 155 x 5
Front squats: 180 x 5, 205 x 5, 235 x 7
Shoulder stretches in between sets of front squats.

--

Friday 12/25/09: Christmas. Rest. No workout.

Neck weight workout #1, 5 minutes of walking with 5# headweight.

--

Saturday 12/26/09: Snatch deadlifts, back extensions, reverse hypers at home.

Right levator scapulae is still tight...it is still not to the point of me doing OLs or even KBs (anything with a shrug), so I have had to improvise around it, as I don't need another week of this garbage.

Neck weight workout #2, 8 minutes of Indo Board work with 5# headweight.

Joint & dynamic mobility
Jump rope, 200 single bounces
Scapular mobility and shoulder stability exercises with red band

Snatch deadlifts: 50kg x 5, 60 x 5, 70 x 4, 80 x 4, 90 x 3, 100 x 3, 110 x 2 (snatch PR is 88kg)

Hip extensions + reverse hypers: 12reps of each
Jumpstretch hip flexor stretching
High step hip flexor raise: 5reps at 5sec. each
Jumpstretch hamstring stretching

--

Sunday 12/27/09: 5/3/1 "5" day back squat (based on 335# max) / weighted chins (82# max) / press (155# max), good mornings, hip thrusters at home, hilly walk.

Joint & dynamic mobility
Scapular stability and shoulder mobility drills with red band
Hip mobility/stretching
Jump rope, 200 single bounces

I have now decided to switch back to high bar squatting. I thought I would try this first workout with the 5/3/1 numbers based on my max back squat number from the last PL meet where I was low bar, wider stance...just to see how it would go.

Rotated through the three following exercises. I also started adding some push press then push jerks to the end of my press sets.

Squat warmup: 45# x 10, 111 x 5, 155 x 5
Chin-up warmup: 5reps, 20# x 5
Press warmup: 35# x 5 + 5 push press + 5 push jerks, 57# x 5 reps same rotation

Work sets:

Squat - 195# x 5, 225 x 5, 255 x 7
Chin - 47.5# x 5, 55 x 5, 62.5 x 4, finished with BW chin sets of 8, 7, 6, 5 reps...AARGH!!! Didn't hit my numbers again, I am still a bit tired/sore from the high rep chins the other day, so I'm sticking this through for the month to see if I "catch up", if not, I'm going down in weight again. :( I also decided to do a total of 50 chins on these days, including all warm-ups.
Press - 90 x 5, 105 x 5, 120 x 5 + 1 push press + 1 push jerk, forgot to max out the last set and unintentionally stopped at 5 reps when I could have done more...oh well.

Good mornings in sumo stance: 45# x 12reps x 3sets
Hip thrusters: 155# x 12reps x 2sets

Hilly walk, ~2.2miles, including the neck weight workout #3, 5 minutes of hilly walking with 5# headweight.

Garrett Smith
12-28-2009, 09:00 AM
Updated workouts in previous post.

Monday 12/28/09: Rest. No workout.

Workout #4 with 5# head weight, 10 minutes of walking, foot drills, posture, and balance drills.

Going to apply some laser therapy to my neck, clavicle, and scapular areas on the right side. This seemed to help a lot last week, but I wasn't able to make it in to do any laser therapy this holiday weekend, so today it is.

Garrett Smith
12-31-2009, 08:43 AM
Right shoulder/neck/levator has been slowly improving. I am still avoiding any dynamic shrugging movements until I feel it is not too prone to spasm-ing (technical term :D ) up again.

Tuesday 12/29/09: Snatch DLs and Clean DLs at home.

Joint & dynamic mobility
200 single bounce jump rope

Snatch DL warm-up: 20kg x 10, 50 x 5, 60 x 5, 70 x 4, 80 x 4
Snatch DL work: 90 x 3, 100 x 3
Clean DL work: 110 x 3, 120 x 3

Noon
12min. of 5# head weight walking, workout #5.
--

Wednesday 12/30/09: Gymnastics at OPG, 5/3/1 weighted dips "3" day based on 106# max.

Noon
14minutes of 5# head weight walking, workout #6.

6:30pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Warm-up:

Back-to-wall handstand
Bar tuck pull-ups, 5reps
Back-to-wall handstand
Bar ext. tuck pull-ups, 4reps
Parallettes handstand (got a really good one!)
Rings, ice cream makers, 5reps

Workout:

1 rings negative-only front lever letdown done between all sets of dips
Dip warm-up: BW x 8reps, 27# x 4, 40 x 3
Dip work sets: 65 x 3, 75 x 3, 85 x 4....YES! FINALLY HIT MY NUMBERS!!! :D
Stretches in between work sets: Piriformis, hamstrings, hip flexors
Dips at BW to finish a total of 50 reps: 10, 10, 5

Shoulder prehab:

Rings, 2 skin-the-cats
6 Wall extensions
6 DB Cuban presses with 10# DBs
6 anterior capsule stretch reps each side

We were slow with the workout, so we had to rush through the shoulder prehab and cut it short at the same time. No big deal.

--

Thursday 12/31/09: 5/3/1 "3" day for front squats based on 305# max.

Joint & dynamic mobility
Front squat warm-up: 45# x 10, 135 x 5
Front squat work: 190 x 3, 220 x 3, 245 x 4, took it easy on the last set since I'm maxing DL tomorrow, could have done at least 2 more reps if I really tried.

Got a chiropractic adjustment and some E-stim to my upper back after this workout. Slowly resolving the right levator scap issue.

16minutes of 5# head weight walking, workout #7.

Garrett Smith
01-04-2010, 02:24 PM
Friday 1/1/10: 5/3/1 "3" day for standing press based on 155# max, deadlift max test.

Joint & dynamic mobility
Scapular mobility and shoulder stability with mini blue band

(Press + push press + push jerk) warm-up: 45# x (5 + 5 + 5), 75 x (3 + 3 + 3)
(Press + push press + push jerk) work: 100 x (3 + 1 + 1), 110 x (3 + 1 + 1), 125 x (6 + 1 + 1)

Deadlift warm-up: 135 x 5, 185 x 3, 249 x 1, 295 x 1, 345 x 1
Deadlift max for the day: 370 x 1, a real grinder but kept form solid! 10# less than my max at RAW Worlds with no psych-up and poor nutrition the night before. :)

18minutes of 5# head weight walking, workout #8.

--

Saturday 1/2/10: YRG.

20min. YRG workout.

20minutes of 5# head weight walking, workout #9.

--

Sunday 1/3/10: Rest. No workout.

Was going to back squat and weighted chin today, but decided not to after really poor sleep of 4 hours (went to StevO's birthday party, late night with lots of beer) and hitting that max DL the other day.

20minutes of 5# head weight walking, workout #10.

--

Monday 1/4/10: Rest. No workout.

Garrett Smith
01-05-2010, 08:59 AM
Tuesday 1/5/10: Snatch workout.

Didn't even notice the right levator when I woke up. Snatches were planned so I went ahead with them. Everything seems to be OK 2.5 hours later.

6:30am

Snatch warm-up with 15kg bar
Snatch warm-up: 25kg x 3reps, 35 x 3, 45 x 2, 55 x 2, 65 x 1
Snatch work: 75kg x 1rep x 5sets, this weight is 85% of my 88kg max snatch, everything felt good!!!

Next week is deload (this current week is "5/3/1" week for my other lifts), so I'll take it easy then, the week after will be a single or three at 77.5, working up to a total of 5 singles at that new weight before increasing again. I feel good in terms of my OLs with just snatching...keeps my speed practiced and definitely doesn't feel like "on the nerve" training like C&Js do to me. I'm hoping this approach (getting my squats stronger, snatching, pressing) will translate into improved OL and PL totals in future meets.

Garrett Smith
01-09-2010, 08:04 AM
Wednesday 1/6/10: Gymnastics and 5/3/1 "5/3/1" day of dips at OPG.

6:15pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Warm-up:

Back-to-wall handstand
Bar tuck pull-ups, 5reps
Back-to-wall handstand
Bar ext. tuck pull-ups, 4reps
Parallettes handstand, HS form is getting much better (when I hit it right!)
Bar, ice cream makers, 5reps

Workout:

1 rings negative-only front lever letdown done between all sets of dips
Dip warm-up: BW x 5reps, 40# x 4
Dip work sets: 72 x 5, 81 x 3, 91 x 2
Stretches in between work sets: Piriformis, hamstrings, hip flexors
Dips at BW to finish a total of 50 reps: 12, 11, 8

Shoulder prehab:

Rings, 2 skin-the-cats
6 Wall extensions
10 DB Cuban presses with 10# DBs
10 anterior capsule stretch reps each side

--
Thursday 1/7/10: Rest. No workout.

20minutes of 5# head weight walking, workout #11. Did some laser therapy to the right clavicle and levator areas. This is finally almost resolved.

--

Friday 1/8/10: 5/3/1 "5/3/1" day of front squats at P&P based on 305# max.

6:30am
20minutes of 5# head weight walking, workout #12.

1pm
Joint & dynamic mobility

Front squat warm-up: 45# x 10, 135 x 5, 185 x 3
Front squat work: 205 x 5, 235 x 3, 260 x 5 :D
Upper body stretches done between sets: Pecs, anterior capsule with band, tricep stretch

Garrett Smith
01-13-2010, 08:10 AM
Saturday 1/9/10: Gymnastics and 5/3/1 "5/3/1" day of standing press (based on 155# max) and weighted chin-ups (based on 82# max) at home. Yoga class.

Started incorporating a new gymnastics warm-up based on Leo Suobbotine's CFJ article on the subject. Decided to start with the "Intermediate minus" level and take it easy since I had to "max" my press and chins today.

12pm
3 supersets of:

Floor, free handstand hold to headstand push-up using wall to free handstand hold, 1 rep
Bar, 5 chin-ups
Floor, tuck planche, 10sec.
Rings, muscle-up rows, sets done as 1/1/2reps


(Press + push press + push jerk) warm-up: 35# x (5 + 5 + 5), 77 x (3 + 3 + 3)
Weighted chin warm-up: BW x 5, 22 x 5

(Press + push press + push jerk) work: 105 x (5 + 1 + 1), 120 x (3 + 1 + 1), 137.5 x (4 + 1 + 1), forgot my press-outs after that last jerk
Weighted chin-ups: 55 x 5, 63 x 3, 71 x 1.5

5:15pm
Yoga Hour Mix class at Yoga Oasis.

$4 for a pretty intense hour of stretching. Good stuff, the plan is to make this a regular Saturday thing.

--

Sunday 1/10/10: Rest. No workout.

Supposed to back squat today. Lower back muscles still really sore from the front squats and yoga, so I put it off until early next week.

--

Monday 1/11/10: 5/3/1 "5/3/1" day of back squats based on 335# max at P&P. Auxillary work.

I am using the Manta Ray on my high bar squats. Fred Hatfield and Louie Simmons approve, so I'm done worrying about people thinking I'm a pussy for using it.

12:30pm
Joint & dynamic mobility
Back squat warm-up: 45# x 10, 135 x 5, 185 x 5
Back squat work: 225 x 5, 255 x 3, 285 x 5
Stretched upper body between sets: triceps, pecs, biceps

Sumo stance Good Mornings (low bar): 65# x 12reps x 3 sets

BB Hip Thrusters: 155# x 12, 175 x 10

--

Tuesday 1/12/10: Rest. No workout.

Lower back muscles still sore. Back squats didn't help this issue. Supposed to snatch easy today, but just decided to skip it. This is my deload week anyway, so I'm over it.

Chris Falkner
01-13-2010, 09:14 AM
Manta Ray huh. your still a pussy.

Garrett Smith
01-13-2010, 10:31 AM
Manta Ray huh. your still a pussy.
Takes one to know one. :p

At least I don't have a butt-wink squat.

Garrett Smith
01-18-2010, 11:29 AM
Wednesday 1/13/10: Gymnastics and 5/3/1 weighted dips "deload" week at OPG.

Wrist prehab
2 up/down dogs + 2 hindus + 1 divebomber/"pump"

Gymnastics warm-up, rotated through sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 1 / 1 / 2 reps
Bar, pull-up variations

Tuck front lever pull-ups, 5reps
Ext. tuck front lever pull-ups, 5reps
Ice cream makers, 5reps

Floor, tuck planche iso hold, 10sec. x 3sets

Decided to simply do 50 total dips instead of weighting them.
Rotated through sets:

Parallel bars, BW dips, sets went 15 / 13 / 12 / 10
Rings, eccentric-only front lever letdowns, 1 rep per set
Stretched hamstring, piriformis, hip flexor each for 1 minute per side

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Anterior capsule stretches, 10reps
Rings, skin-the-cats, 2reps

--

Thursday 1/14/10: Rest. No workout.

--

Friday 1/15/10: Easy snatching and prehab/stretching workout at Power & Physique.

Joint & dynamic mobility
Snatch drill warm-up with 20kg bar
Snatch: 30kg x 3, 40kg x 3, 50kg x 1 / 1 / 1 / 1 / 2, last set added one OHS and 3 press-outs

OOPS...meant to do 60kg on those last sets. Oh well.

Jumpstretch: Ankles, hip flexors, hamstrings...1 set for each

Bench high hip flexor raises, 5reps of 5sec. each

Tried a couple GHD reps, but my calves cramped really badly so I quit.

"Snake" hip-back extensions on the 45degree hyperextension, 5reps

--

Saturday 1/16/10: Rest. No workout.

--

Sunday 1/17/10: 5/3/1 deload workout for standing press, weighted chins, back squats, and front squats...hilly walk with stroller...Highland Games practice.

7:40am
Joint mobility
Scapular stability with purple band, 10 reps
Shoulder mobility with red mini bands, 5 reps

I decided to do 50 total chin-ups today as my deload week assignment, not the weights that would have been assigned.

Gymnastic warm-up (intermediate minus), rotated through exercises:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 1 / 1 / 2 reps
Bar, chest-to-bar deadhang chin-ups, sets went 10 / 8 / 7
Floor, tuck planche iso holds, sets went 10 / 10 / 7 sec.
Rings, muscle-up rows, sets went 2 / 2 / 1.5

Deload sets, rotated through exercises:

Front squat: 110# x 5, 135 x 5, 165 x 5
(Standing Press + Push Press + Push Jerk): 55 x (5+1+1), 70 x (5+1+1), 85 x (5+1+1)
Back Squat: 120 x 5, 150 x 5, 180 x 5
Bar, chest-to-bar deadhang chin-ups: 7, 6, 6, 6

1set of 10reps per side of one-legged 20kg KB "stiff-legged" deadlifts, weight in opposite hand
1 set of 10reps per side of one-legged hip thrusters, no weight added
1 set of "snake" hip-back extensions on my flat hyperextension bench, 3reps
1 set of GHD sit-ups, 3reps

10:30am
2.5 mile hilly walk, working on posture while pushing the stroller with ~22# Taryn in it

1:15pm
Highland Games practice. Worked a lot on the caber, as we finally had a good one present (15' long, approx. 80-85#, apparently an old "pro" caber that had been cut down a bit). Also did both hammers, both weight for distance, and some weight for height. Fun stuff.

What a day. Who needs @F when I can do all this?!? Lower back started tightening up towards the end of the HG practice. Epsom salt bath, aspirin, some wine, magnesium, stretching, and rest. Didn't sleep that well due to the soreness.

--

Monday 1/18/10: Rest. No workout.

My low back is so sore I'm moving around like an arthritic old fart. Did laser and some other things. Lots of sitting in the full deep squat position to deload the spine. This is pretty serious DOMS I've got here, but nothing I would call "pain". Some deload week!!! :eek:

--

EDIT: Adding my updated 5/3/1 maxes that the next cycle's numbers will be based off of.

Back squat: 345#
Front squat: 315
Standing press: 160
Weighted dips: 111
Weighted chins: 87

Derek Simonds
01-18-2010, 11:49 AM
Yeah I think you missed the point of the "Deload Week"... And some people tell me that I push too hard. :D

Garrett Smith
01-18-2010, 12:37 PM
Yeah I think you missed the point of the "Deload Week"... And some people tell me that I push too hard. :D
It would have been a good deload week if it hadn't been for that damn caber! :)

And to think...I had planned on going to yoga that afternoon too...:eek:

I'm switching snatches to power cleans as of this week, so feeling out a new exercise should give me a bit of a break on my lower back at this point.

Looking at it this way...my right shoulder is improving steadily, I'm pretty confident that my programming is working for me right now (we'll see at the meets/Games), and I'm not hurt. I'll take it!

Garrett Smith
01-20-2010, 08:36 PM
Tuesday 1/20/10: Rest. No workout.

Still majorly sore in the lower back and upper glutes. Weird--now it seems like the soreness is generally migrating to my hip flexors. I don't get it. Things are slowly improving.

Normal schedule would have had me snatching this morning. Several changes are coming. Tuesday mornings will now consist of a networking breakfast before work, so no lifting anymore that day. My OL training day will also be switching to power cleans, to better prep for the Phoenix HGs and the caber toss.

--

Wednesday 1/21/10: Gymnastics and 5/3/1 "5" day on weighted dips.

Got started WAY late.

6:45pm
Wrist prehab

Gymnastics warm-up, rotated through 2 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 1 / 1 reps
Bar, pull-up variations

Tuck front lever pull-ups, 5reps
Ext. tuck front lever pull-ups, 4reps

Floor, tuck planche iso hold, 10sec. x 2sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 4reps


Rotated through sets:

Bar dips warm-up: BW x 8, 40# x 5
Weighted bar dips based on 87# max: 65 x 5, 75 x 5, 85 x 4.5 AAAAARGH! :mad:
Rings, eccentric-only front lever letdowns, 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 11, BW x 12

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 8#s x 12reps
Anterior capsule stretches, 10reps
Rings, skin-the-cats, 2reps

Good workout. Will stay at this weight for another cycle. Still trying to figure out how well weighted dips and weighted chins work with the 5/3/1 setup. My buddy StevO seems to be doing just fine with it, so I'll stick with it for a bit longer.

Garrett Smith
01-23-2010, 07:11 AM
Thursday 1/21/10: Rest. No workout.

Busy days at work. Organizing the seminar has also been taking a good chunk of time. Feast or famine, I'll take it!

Friday 1/22/10: 5/3/1 "5" day of power cleans and front squats.

I can't believe that I'm still sore from the weekend (5 days later). Now most of the soreness is in my hip flexors and TFLs. My right TFL is not happy at all (this happened in my last pre-PL meet cycle too). I have started body rolling it every night, doing laser, and stretching it. Heck, I even did some neural therapy on it today post-workout. I need to start getting regular bodywork again 1-2 times a month.

So I decided to work in power cleans for this cycle instead of snatches, in order to help my upcoming HG performance. I asked Greg E. what a good % of my max clean would be to start at with my power cleans, he said 80-90%. I went conservative with the 80%, so that came out to ~87kg (80% of 108kg). I think the most I've power cleaned to this point was around that amount, so it seemed a good place to start. Then I just plugged it into the 5/3/1 spreadsheet and got to work.

Had a long lunch break today due to a light patient schedule. It was a good day to catch up on stuff.

12:30pm, Power & Physique
Joint mobility, both before and during workout

Power clean 20kg bar warm-up (3 shrugs, 1 high pull from high hang, 3 muscle clean, 3 power clean lands, 10 front squats)

Power clean warm-up (weights at P&P are in pounds): 65# x 5, 95 x 3
Power clean work based on 87kg max: 110# x 5, 126 x 5, 148 x 10

Front squat warm-up: 155 x 5
Front squat work: 185 x 5, 215 x 5, 240 x 6

Stretched hamstrings, hip flexors, shoulders, shins, ITB/TFL (trying to do more stretching post-workout)

Power cleans felt strong. I could have done more on my max set, but I feel like I always overdo my "5" week and then my later workouts suffer...so I stopped early. Definitely felt metcon-ish, but I maintained good form with a proper reset between reps. :D

Garrett Smith
01-26-2010, 11:35 AM
Saturday 1/23/10: Gymnastics and weighted chin-up 5/3/1 "5" day.

DeFranco "Simple Six"
Scap stability with purple band
Shoulder mobility with mini red bands

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 2reps

(Standing press + push press + push jerk) warm-up: 35# x (5+5+5), 77 x (3+3+3)
Weighted chin-up warm-up: 26# x 5

(Standing press + push press + push jerk) work: 95# x (5+1+1), 110 x (5+1+1), 120 x (8+1+1) :D
Weighted chin-up work: 50# x 5, 57.5 x 3.5, quit weighted sets at this point :mad:

BW chin-ups to total 50 reps for the day: 10, 7, 5 reps

Stretched lower body between sets

1 set each of 6 GHD sit-ups and 6 hip-back "snake" extensions

I am revamping my 5/3/1 approach to weighted dips and chins. Hitting the minimum numbers will not be acceptable for progression to the next month. Numbers must be above the minimum. I'm guessing that two cycles of a particular weight will be necessary before moving upward and onwards. I do feel like my BW chin-up and dip numbers are progressing, so there is a bright note in there. I have decided to regress to my previous dip/chin maxes for this cycle rather than continue on this one, where I haven't hit either of my "5" workout numbers. Blurg.

--

Sunday 1/24/10: Back squat 5/3/1 "5" day, good mornings, hip thrusters.

Jump rope, 200 hops
DeFranco "Agile 8"

Back squat warm-up: 45# x 10, 155 x 5, 175 x 3

Back squat work: 200 x 3, 235 x 3, 265 x 8

Sumo-stance good mornings: 87# x 8reps x 3sets

BB Hip thrusters: 187# x 8reps x 2sets

Stretched upper body between sets

--

Monday 1/25/10: Power clean 5/3/1 "3" day.

DeFranco "Agile 8"
Hip mobility/flexibility routine

Bar warm-up
Power clean warm-up: 111# x 5

Power clean work: 120 x 3, 140 x 3, 155 x 10 :D

Stretched upper body between sets.

--

Tuesday 1/26/10: Rest. No workout.

Busy day at work.

Garrett Smith
01-28-2010, 07:59 AM
Wednesday 1/28/10: Gymnastics and 5/3/1 "3" weighted dip day.

Chiropractic adjustment mid-day.

After reading this Q&A at EliteFTS (http://asp.elitefts.com/qa/training-logs.asp?qid=92715), I have decided to change my approach. 5/3/1 numbers for dips will now be figured off of BW (185#) + max added weight (ie. 123# for dips). This should result in easily hitting my numbers each week and less frustration, both good things.

6pm
Wrist prehab
2 up/down dog + 2 hindu push-ups + 1 divebomber/pump

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 3 / 3 / 2 reps
Bar, pull-up variations

Tuck front lever pull-ups, 5reps
Ext. tuck front lever pull-ups, 4reps
Rings, ice cream makers, 5 reps

Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 4reps


Rotated through sets:

Bar dips warm-up: BW x 5
Weighted bar dips based on 308# (185+123) max: 9# x 3, 37 x 3, 65 x 6 :D
Rings, eccentric-only front lever letdowns (around 1/2 done in straddle), 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 15 / 10 / 8

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch
Rings, skin-the-cats, 2reps

Robert Prieto
01-30-2010, 01:16 PM
Dr. G im moving to your neck of the woods are you guys still meeting up if so when and what time i would like to stop by.

Garrett Smith
01-30-2010, 02:14 PM
The only "group" workout times (sometimes it's just me) we're able to manage these days are typically 12:30 - 1:30pm at Power & Physique (Broadway & Swan) M/Th/F, 6-8pm Wednesday at Old Pueblo Gymnastics (by the Tanque Verde overpass) and a press/chin workout on Saturday mornings at my house (Sabino Canyon area).

Squats and GMs are Sundays by myself.

There aren't any evening OL sessions anymore, if that's what you're asking. I'm doing 531 power cleans one time a week at P&P now, to help with the Highland Games, that's it currently. 100% RAW PL state champs are end of March, that's the next goal after February's Highland Games.

Hope that covered it. Let me know if you're interested in any of that stuff by PM, I'll get you my email.

Garrett Smith
02-03-2010, 05:00 PM
Sh*t, way behind in posting workouts! Good week though, that's my excuse.

Thursday 1/28/10: 5/3/1 "3" front squats at P&P.

DeFranco "Agile 8"

Front squat warm-up: 45# x 10, 110 x 5, 154 x 5
Front squat work: 200 x 3, 225 x 3, 255 x 5

Stretched biceps, triceps, and anterior capsule between sets.

--

Friday 1/29/10: Prehab/rehab day, stretching at P&P.

Foot drills
JumpStretch ankle
JumpStretch hamstring x 2sets
Standing hip flexor lifts x 5reps x 2 sets
Jumpstretch hip flexor x 2 sets
Glute-Ham raises x 6reps x 2 sets
RKC armbar to "tactical" TGU to windmill x 1 x 2sets
Stretch lats and pecs

--

Saturday 1/30/10: Gymnastics and 5/3/1 "3" standing press and weighted chins. Garage.

DeFranco "Simple Six"
Scap stability with purple band
Shoulder mobility with mini red bands

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 3/3/2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 3/3/3 reps

(Standing press + push press + push jerk) warm-up: 35# x (5+5+5), 77 x (3+3+3)

No chin-up warm-up necessary on newly modified 5/3/1 program, adding in BW to the calculations has significantly dropped the weights I'm asked to pull (or push on the dips), so my first set today is actually 3 reps at BW...

(Standing press + push press + push jerk) work: 100# x (3+1+1), 115 x (3+1+1), 130 x (5+1+1)
Weighted chin-up work: BW x 3, 15# x 3, 42.5 x 5 - rep PR

BW chin-ups to total 50 reps for the day: 13, 11 reps
Push-ups, chest to floor: 20, 20, 10

Stretched hip flexors, hamstrings, piriformis between sets

2 set each of 6 GHD sit-ups and 6 hip-back "snake" extensions

--

Sunday 1/31/10: 5/3/1 "3" back squats, good mornings, hip thrusters. Garage.

Jump rope, 200 hops
DeFranco "Agile 8"

Back squat warm-up: 45# x 10, 155 x 5, 175 x 3

Back squat work: 215 x 3, 250 x 3, 280 x 5

Sumo-stance good mornings: 99# x 5reps x 3sets

BB Hip thrusters: 199# x 5reps x 2sets

Stretched upper body between sets

--

Monday 2/1/10: Rest. No workout.

--

Tuesday 2/2/10: Rest. No workout.

--

Wednesday 2/3/10: Maxed power cleans at P&P. Gymnastics and 5/3/1 "5/3/1" weighted dips at OPG.

12:30pm at P&P

DeFranco "Agile 8"
Hip mobility/flexibility routine

Bar warm-up
Power clean warm-up: 111# x 5

I felt that my working weights for the 5/3/1 based on my estimated PC max of 87kg/192# was too light, so I decided to use my "5/3/1" day to test for a new max.

Power clean work: 130# x 5, 145 x 3, 164 x 1, 197 x 1, 220 x 1 (aka 100kg) - new max PR :D

Stretched upper body between sets.

6:30pm at OPG
Wrist prehab

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 4 / 4 / 3 reps
Bar, pull-up variations

Tuck front lever pull-ups, 5reps
Ext. tuck front lever pull-ups, 4reps
Rings, ice cream makers, 5 reps

Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 4reps


Rotated through sets:

Bar dips warm-up: BW x 10
Weighted bar dips based on 308# (185+123) max: 23# x 5, 51 x 3, 78 x 5 - rep PR :D
Rings, eccentric-only straddle front lever letdowns, 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 16 / 6, OOPS only did 45 total due to bad math

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch
Rings, skin-the-cats, 2reps

Garrett Smith
02-05-2010, 10:30 AM
Update on my goals. I decided to set some intermediate goals that will happen within the next six months. There are two areas for this.

One is to get to the "Advanced" level on Rip & Kilgore's "Basic Strength Standards" (http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf). Since I do my PL in the 181# (82.5kg, so technically it is 181.8#) class, those are the numbers I'll go with here.

Current achieved maxes:
Standing Press PR of 155#. Currently working 5/3/1 on this and about to move up to a 165# estimated 1RM for the next 4-week cycle. Goal is 164#.
Bench press PR of 260#, but I got 270# up and was red-lighted for basically racking too early. Not currently bench pressing, but that max was set after only practicing BP for a month before that PL meet last July. Hoping that the 5/3/1 weighted dips and standing presses will prep me well to begin benching again one month out from the upcoming March meet in Prescott. Goal is 275#.
Power clean PR of 220#, set two days ago. Currently working 5/3/1 on this, starting with the new PR. Goal is 264#.
Back squat PR of 335.5#. This PR was set with a low bar, moderately wide stance. I have since switched to an OL-friendly high bar landing stance back squat and continued from where my LBBS left off. Currently working 5/3/1 on this and about to move up to a 355# estimated 1RM for the next 4-week cycle. Goal is 367#.
Deadlift PR of 379.6#, set at 100% RAW Worlds in Oct. '09. Not currently deadlifting, as I have come to believe that my moderate sumo stance DL will benefit more from wide-stance good mornings, hip thrusters, and front & back "squat therapy" more than doing DLs themselves. We shall see, I will figure out how to do DLs in the month before the March PL meet (just like bench). Goal is 438#.

Next is achieving the requirements to become a "Bar-barian" (http://www.bar-barians.com/Membership.html). This is a pretty straightforward bodyweight GPP session. It goes like this:

40 p-bar dips
20 deadhang bar pull-ups
50 push-ups
5 bar muscle-ups (some kip is allowed)
...to be completed under 6 minutes, reps to all be done without significant pauses, no breaks between exercises

Current approaches to achieving this include:

5/3/1 weighted dips plus extra BW dips as warm-up and cool-down to total 50 dips for the workout (will go up to 100 total when I'm ready)
5/3/1 weighted chin-ups plus extra BW chin-ups done chest-to-bar as warm-up and cool-down to total 50 chin-ups for the workout (will also go up to 100 when I'm ready)
50 total chest-to-floor push-ups done in as few sets as possible (currently on 3 sets) at the end of my weighted chin-up and standing press day (will increase these by 10 reps total when I am doing 1/2 of the goal number in the first set, up to 100 total)
Not currently training bar muscle-ups, I am training ring MU "rows" currently in progression towards a deadhang MU (I'd say this counts a bit), I assume that by the time I can do the other exercises and a deadhang MU that the bar MUs (allowing for some kip) will be relatively straightforward, I believe I've done 2 or 3 bar MUs consecutively in the past when I was not as strong as I am now...

Garrett Smith
02-08-2010, 11:28 AM
Friday 2/5/10: Prehab/rehab/stretching workout.

JumpStretch ankles
Hip flexor lifts off bench, 2sets x 5reps x 5sec each
Jumpstretch hamstrings
GHB raises, 2 x 7reps
Single leg hamstring stretch, 1min.
Single-leg 53# KB DL, 7reps
KB pistols, 35# x 7reps
Band scapular stabilization routine
RKC armbar to tactical TGU to Windmill, 35# x 1rep

--

Saturday 2/6/10: Gymnastic strength and 5/3/1 "5/3/1" day of standing press and weighted chin-ups.

DeFranco "Simple Six"
Shoulder mobility with band
Scapular stabilization with band
Lacrosse ball to pecs and teres minor

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 4/4/2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 4/3/3 reps

(Standing press + push press + push jerk) warm-up: 35# x (5+5+5), 77 x (3+1+1)
Chin-up warm-up: BW x 5


(Standing press + push press + push jerk) work: 110# x (5+1+1), 120 x (3+1+1), 135 x (4+1+1+3 press-outs)
Weighted chin-up work: 5# x 5, 30# x 3, 55 x 4
Stretched hip flexors, hamstrings, piriformis between sets


BW chin-ups to total 50 reps for the day: 10/8 reps

50 total push-ups, chest-to-floor: 25/15/10, increasing total push-ups by 10 next workout having reached 25 (half of 50) in the first set

--

Sunday 2/7/10: 5/3/1 "5/3/1" day of back squats, GS KB work, and hip thrusters.

Jump rope, 250 bounces
DeFranco "Agile 8"
Hip mobility sequence

Back squat warm-up: 45# x 10, 111 x 5, 177 x 3

Back squat work: 235 x 5, 265 x 3, 295 x 3.5, failed on last rep and dumped it

Stretched upper body between sets

I have decided to drop the good mornings. I think they are a great idea and would likely help me a bunch, however, they always seem to aggravate my old middle back issue...this time is no different. So, I have decided to replace them with some GS KB work...maybe even increase my :p WORK CAPACITY:p at the same time!

2 times through this giant set:

GS KB work with 44# KB:

Cleans, 1min. each hand, 21 RPM
1 min. rest
Snatches, 1min. each hand, 18 RPM

GH sit-ups: 7reps
BB Hip thrusters: 210# x 5reps

--

Moving into 5/3/1 "deload" week. I leave for San Francisco on Thursday (to Monday), so I may be missing some deload workouts or subbing in other exercises just to do something...

Garrett Smith
02-10-2010, 11:46 AM
On Sunday, my wife started coming down with something.

Monday 2/8/10: Rest. No workout.

Monday night, it seemed the baby was coming down with something.

Tuesday 2/9/10: Rest. No workout.

Tuesday, wife has a full-blown cold, sore throat, etc. Taryn is sick now, miserable last night, took three hours to get her to fall asleep.

Wednesday 2/10/10: Rest. No workout.

We decided to cancel the San Fran trip, as Taryn is diagnosed with ear infections on both sides, along with croup. No idea how it happened, but it is getting taken care of by the pediatrician (leave it at that).

I'm starting to feel a bit of tightness in my chest. No workout tonight. Tomorrow was scheduled as a traveling day (no patients), and I have decided to just stay home and take care of my ladies.

--

On a more training related note, I went looking for some other standards to get some good goals for my training...this is a cross-post of mine from another thread on this board I started:
http://cathletics.com/forum/showthread.php?t=5136
Powerlifting 82.5kg (181.8#) weight class

Back Squat

325# (Hoffman bronze) - done
350# (Hoffman silver) - working from 355# estimated 1RM on next 5/3/1 cycle
364# (2x BW) - hoping to hit this or the 367# at next PL meet in March
367# (Rip's advanced)
375# (Hoffman gold)

Bench Press

273# (1.5x BW) - hoping to hit one or both of these at next PL meet in March
275# (Rip's advanced)

Deadlift

400# (Hoffman bronze) - hoping to hit this at next PL meet in March
438# (Rip's Advanced)
445# (Hoffman silver)
455# (2.5x BW)
490# (Hoffman gold)


Weightlifting 85kg class:

Snatch

185# (Hoffman bronze) - done
200# (Hoffman silver) - only 6# away!
215# (Hoffman gold)

C&J

240# (Hoffman bronze) - only 2# away!
260# (Hoffman silver)
280# (Hoffman gold)

Total

192.5kg / 425# (Russian Class III, approx. Hoffman bronze total) - done
460# (Hoffman silver total)
215kg / 474# (Russian Class II)
495# (Hoffman gold total)
240kg / 529# (Russian Class I)


Other lifts:

Standing Press

155# (Hoffman bronze) - working from 160# estimated 1RM on next 5/3/1 cycle
164# (Rip's Advanced)
180# (Hoffman silver)
182# (1x BW)
205# (Hoffman gold)

Power Clean

264# (Rip's advanced)
273# (1.5x BW)


For someone with as diverse of fitness goals (some would say "fitness ADD", that's fine) as myself, these types of standards are much more realistic to me. Comparing myself to Olympic athletes seems like a quick road to disappointment, particularly since I don't "specialize".

FYI, I qualify as a Master's WL athlete as of this year. :cool:

Garrett Smith
02-10-2010, 11:58 AM
On Sunday, my wife started coming down with something.

Monday 2/8/10: Rest. No workout.

Monday night, it seemed the baby was coming down with something.

Tuesday 2/9/10: Rest. No workout.

Tuesday, wife has a full-blown cold, sore throat, etc. Taryn is sick now, miserable last night, took three hours to get her to fall asleep.

Wednesday 2/10/10: Rest. No workout.

We decided to cancel the San Fran trip, as Taryn is diagnosed with ear infections on both sides, along with croup. No idea how it happened, but it is getting taken care of by the pediatrician (leave it at that).

I'm starting to feel a bit of tightness in my chest. No workout tonight. Tomorrow was scheduled as a traveling day (no patients), and I have decided to just stay home and take care of my ladies.

--

On a more training related note, I went looking for some other standards to get some good goals for my training...this is a cross-post of mine from another thread on this board I started:
http://cathletics.com/forum/showthread.php?t=5136
Powerlifting 82.5kg (181.8#) weight class

Back Squat - meet PR is currently 335.5#

325# (Hoffman bronze) - done
350# (Hoffman silver) - working from 355# estimated 1RM on next 5/3/1 cycle
364# (2x BW) - hoping to hit this or the 367# at next PL meet in March
367# (Rip's advanced)
375# (Hoffman gold)

Bench Press - meet PR is currently 260#, unofficial PR is 270#

273# (1.5x BW) - hoping to hit one or both of these at next PL meet in March
275# (Rip's advanced)

Deadlift - meet PR is currently 380#

400# (Hoffman bronze) - hoping to hit this at next PL meet in March
438# (Rip's Advanced)
445# (Hoffman silver)
455# (2.5x BW)
490# (Hoffman gold)


Weightlifting 85kg class:

Snatch - meet PR is currently 88kg (194#)

185# (Hoffman bronze) - done
200# (Hoffman silver) - only 6# away!
215# (Hoffman gold)

Clean & Jerk - meet PR is currently 108kg (238#)

240# (Hoffman bronze) - only 2# away!
260# (Hoffman silver)
280# (Hoffman gold)

Total - meet PR is currently 196kg (432#)

192.5kg / 425# (Russian Class III, approx. Hoffman bronze total) - done
460# (Hoffman silver total)
215kg / 474# (Russian Class II)
495# (Hoffman gold total)
240kg / 529# (Russian Class I)


Other lifts:

Standing Press - current PR is 155#

155# (Hoffman bronze) - done
164# (Rip's Advanced)
180# (Hoffman silver)
182# (1x BW)
205# (Hoffman gold)

Power Clean - current PR is 100kg (220#)

264# (Rip's advanced)
273# (1.5x BW)


For someone with as diverse of fitness goals (some would say "fitness ADD", that's fine) as myself, these types of standards are much more realistic to me. Comparing myself to Olympic athletes seems like a quick road to disappointment, particularly since I don't "specialize".

FYI, I qualify as a Master's WL athlete as of this year. :cool:

Garrett Smith
02-13-2010, 06:40 AM
Thank goodness this is a deload week, so missing ALL of my workouts isn't a big deal at all.

Thursday 2/11/10: Rest. No workout.

Stayed home with the wife and baby to help take care of them, since I didn't have any patients scheduled due to planning on being in San Fran for the next five days (but I'm not going, obviously).

Friday 2/12/10: Sick.

I got sick today. Was planning on going in to work and seeing a couple of patients, but had to cancel them all. I believe this is the first sick day I've taken since starting in this practice ~3years ago.

Saturday 2/12/10: Sick.

I believe I'm over the hump on this one, the big hope is that I'm well enough to see patients on Monday (and start working out again Monday or Tuesday...).

Garrett Smith
02-15-2010, 08:17 AM
I was definitely NOT over the hump on Saturday like I had thought. It is now Monday and I'm still running a mild fever of ~100deg F. This was a doozy. I'm definitely over the hump now, I think I pretty much broke the fever last night and the body aches are all gone.

Sunday 2/14/10: Sick. Rest. No workout.

Monday 2/15/10: Sick. Rest. No workout.

I'm hoping to be back working out on Tuesday.

Brandon Oto
02-15-2010, 08:31 AM
You ever try megaloading vit. D when you get sick?

Garrett Smith
02-15-2010, 12:00 PM
I have, didn't notice much before because it was only a minor cold, never really came to fruition.

This time, I should have, but I didn't have enough...the whole family (baby, wife, and I) was sick and I left the lion's share for them and stuck with probably around 10k units for the time.

I hadn't been sick in a long time. My guess is I was just due for it...that and working out hard with my non-deload week a couple weeks back, coupled with some really poor sleep lately just left me open to it.

My hope is that it was the flu (not just some cold, sure didn't feel like it) and I'll benefit from the immune system exercise over the long term...

Garrett Smith
02-17-2010, 06:03 AM
Man. I'm over the fever, no more body aches, but I still have a ton of snot in me and my lungs are trying to cough up the remnants of whatever virus crap was down there. I feel pretty good in the mornings (I'm sure a cup of coffee + 1 aspirin is mostly responsible), but towards the evening I start to feel less well. This too shall pass.

Tuesday 2/16/10: Rest. No workout.

It is now Wednesday, I have not decided if I'm doing the gymnastics strength workout tonight or not. Busy day at work scheduled for today. The plan is to start a new 5/3/1 cycle this week. My entry to the Phoenix Highland Games, 2/28, was sent in yesterday...:cool:

Garrett Smith
02-20-2010, 08:39 PM
Awwww...the (2/21/10) @F wOd is named after a (exploited by @F in his death) guy named "Garrett". It includes **75*RING*HSPUs**. I feel so honored to be forever (mildly) linked to such stupidity.

Is there another term that is worse than "jumping the shark"?

Garrett Smith
02-22-2010, 11:15 AM
Wednesday 2/17/10: Gymnastics and 5/3/1 "5" day of weighted dips at OPG.

First workout back. This one went well...the following days, not so much.

6:30pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 4 / 3 / 3 reps
Bar, pull-up variations

Tuck front lever pull-ups, 5reps
Ext. tuck front lever pull-ups, 4reps
Rings, ice cream makers, 5 reps

Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 5reps


Rotated through sets:

Bar dips warm-up: BW x 10
Weighted bar dips based on 313# (185+128) max: BW x 5, 26# x 5, 51 x 8 - rep PR :D
Rings, eccentric-only straddle front lever letdowns, 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 11 / 11

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch
Rings, skin-the-cats, 2reps

--

Thursday 2/18/10: 5/3/1 power clean "5" day and prehab/rehab workout.

12:30pm at P&P

DeFranco "Agile 8"

Bar warm-up

Power clean work: 135# x 5, 155 x 5, 175 x 5

Breathing heavy is still not feeling so hot, so I decided to just do the minimum, especially since I was doing two workouts in one day.

From Kelly Baggett's "7-day Vertical Jump Cure" free PDF (http://www.jumphigherin4weeks.com/7dayjumpcurefinal.pdf):

Leg raise progressions, 3sets x 25reps (1st set done alternating legs bent knees, last two sets done with both legs same time bent knees), OOPS did too many reps
Ab bridge, 2 x 30sec., hands set one hand length forward of normal plank hand position (base of hands where tip of fingers end in a normal plank position)
Side bridge, 1 x 30sec. per side, done on elbow/forearm with legs straight
Alternating glute march, 2 x 20reps (10 per side)
Seated hip flexor, 2 x 5reps with 3sec. hold at top
Standing hip flexor, 2 x 5reps with 3sec. hold at top
Advanced bilateral glute bridge, 2 x 10reps with 3sec. hold at top
Bulgarian split squat hold, 45sec. each side
Kneeling rectus femoris/quad/TFL stretch, 30sec. per side
Other stuff:

JumpStretch hamstring and ankle
GHD raises, 4reps (3 holes) and 8reps (4 holes)
Scapular stability exercises with thicker red band

--

Friday 2/19/10: Rest. No workout.

Unable to fit in a workout this day. Also really coughing up a bunch of phlegm. Maybe subconsciously saving my energy for the big workout tomorrow as well.

--

Saturday 2/20/10: Gymnastics warm-up and 5/3/1 "5" day of weighted chin-ups + standing press + front squats.

DeFranco "Simple Six"
Shoulder mobility with band
Scapular stabilization with band
Lacrosse ball to pecs, lats, and teres minor

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 4/3/2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 3/3/3 reps
Squeezed in DeFranco "Agile 8" between these sets

Front squat warm-up: 45# x 10, 135 x 5, 155 x 5


(Standing press + push press + push jerk) work (based on 165# max): 95# x (5+1+1), 110 x (3+1+1), 125 x (3.5+1+1+3 press-outs) :mad:
Weighted chin-up work (based on BW + 128# max): BW x 5, 10# x 5, 35 x 5, did the minimum
Front squat (based on 325# max): 190# x 5, 220 x 5, 250 x 2.5 :mad:
No stretching done today
Did not complete the 50 total chin-ups today
Did not do the 60 push-ups today

I could tell this workout was going to suck in the warm-ups. My snot-laced breathing and heavy lungs didn't help the whole issue, neither did my coughing. Chalking it up as a "get 'R dun" workout and leaving it at that. Workouts will be changing somewhat after the HG anyway...

--

Sunday 2/21/10: Rest. No workout.

Meant to squat today. Also had a HG practice I wanted to go to. Also wanted to go to yoga (I think I've missed three weeks in a row now).

I skipped it all. I think I need more rest and less training right now, to speed getting this cold/flu leftover garbage out of my system before the HG this coming Sunday.

It is almost Monday lunchtime and I'm still not decided on what I'm doing for a workout today, if anything at all.

Garrett Smith
02-26-2010, 10:22 AM
This coming Sunday is the Highland Games in Phoenix. Almost exactly four weeks after the HG, the 100% RAW PL state champs happen in Prescott.

As I did not like how 5/3/1 prepared me for the 100% RAW Worlds in October (for the meet specifically, I love the plan as a regular training regimen), I asked Jack Reape for some help on what to do to prep for this meet. Yes, this only left him five weeks to work with, and...no, I haven't been benching or deadlifting since Worlds in October. Should be interesting.

Here's the generalities of what my program will look like for the next month:
I have written a lot on this at DD and T-Nation so you can take this out to an nTH degree, but you are in no man's land having 5 weeks including this week to ramp up. I like 3 weeks on 1 week off so this will be strange. Tweaking this all to an optimized level is very much a feel and feedback process. So i will make some assumptions, give you some ideas, then see what you think. First deadlift on Tuesday vice PC all singles . Thursday I am iffy on front squats for a sumo DLer. They are a better conventional DL start exercise. i would advise box squats in your sumo stance. I assume as an HG guy you have no grip issues so pushing big on the DL isn't required. My favorite raw BP workout is the segment series workout i wrote about at T-nation. Take a weight ( i use 275/325, 295/345, and 315/365 in my cycles) and do 6 sets of 3 alternating the bar weight. With the right weight the second series is easier than the first, and the last is about all you can do. Pause the lighter sets for 2-3 seconds and touch and go the heavier weights. For the squat i would advise working up to 3 singles or doubles finishing around your opener, then take off 10% and do a triple, then 10% more and do 5 reps with a 3 second pause.

Week of
21 Feb ramp up week 1 DL 7 singles at 65% of goal,BP series workout, squat 3 singles to 70% of goal then back off sets
28 Feb ranp up week 2 DL 6 singles at 75% of goal,BP series workout,squat 3 singles to 80% of goal then back off sets
7 Mar ramp up week 3 DL 5 singles at 85% of goal,BP series workout,squat 3 singles to 90% of goal then back off sets

sumo stance box squat cycle wk 1 50%x2x8 sets, week 2 55%x2x8 sets, week 3 60%x2x5 sets

14 Mar deload week drag a sled one day, NFL bench combine the other
21 Mar "Consistent Winning" peak week. Tuesday squat and BP, weds off, thurs ez 3/4 warmup, friday full warmups, saturday meet

Keep other assitance days as required.
So, my initial immediate changes:

Exchanged DL for PC
Dropped FS entirely
Kept BS "landing stance", but went from high-bar Manta Ray squats to low-bar (f*^k me if high-bar without the Manta Ray just hurts my neck and shoulder too much with max weights to do them without it, so I'm going low-bar for a month, then back to high-bar Manta Ray...it works for me)

This first week will be interesting, with not wanting to overdo my training in the week before the HG, and then wanting to recover some after the HG. As Jack said, I'm in "no man's land". It will be a learning experience for sure.

Oh yeah, I'm now almost two weeks from when I considered myself "over" the main part of the cold/flu I had, however, even now on Friday I don't have all the junk cleared out of me. None of my workouts this week have felt particularly strong. Meh.

Monday 2/22/10: Rest. No workout.

Normal rest day.

Tuesday 2/23/10: Deadlift workout at P&P.

DeFranco "Agile 8"

Deadlift warm-up: 135# x 5, 185# x 5, 230 x 3
Deadlift work (65% of goal @405# x 7 singles): 265# x 1rep x 7sets

Wednesday 2/24/10: Rest. No workout.

No one else could make the gymnastics/weighted dip workout, so I said screw it too. So there.

Thursday 2/25/10: Squat workout at P&P.

DeFranco "Agile 8"

Stretched upper body between squat sets (triceps, ext. rot., post. capsule, pecs, probably some other stuff)

Back squat warm-up: 45# x 10, 135 x 5, 185 x 5, 230 x 3
Back squat work (70% of goal @355# x 3 singles): 250 x 1 x 3
Back squat back-off set #1 (-10% for a triple): 225 x 3reps
Back squat back-off set #2 (-10% more for 5 reps with long pause at bottom): 200 x 5

Friday 2/26/10: Rest. No workout.

Have a lunch meeting and I have Taryn duty this evening, so there won't be any time for me to workout today.

Garrett Smith
03-02-2010, 03:14 PM
Saturday 2/27/10: Kelly Baggett's "7-day Vertical Jump Cure" hip rehab workout.


Leg raise progressions, 3sets x 20reps (1st two sets done with bent knees, last set done straight legged)
Ab bridge, 2 x 30sec., hands set one hand length forward of normal plank hand position (base of hands where tip of fingers end in a normal plank position)
Side bridge, 1 x 30sec. per side, done on elbow/forearm with legs straight
Alternating glute march, 2 x 20reps (10 per side)
Seated hip flexor, 2 x 5reps with 3sec. hold at top
Standing hip flexor, 2 x 5reps with 3sec. hold at top
Advanced bilateral glute bridge, 2 x 10reps with 3sec. hold at top

--

Sunday 2/28/10: Rest. Highland Games CANCELLED due to rain.

I guess the park where the HGs were to be held is, for some reason, designed to "hold water" when it rains. The Athletics Director said in an email that the water was up to 6" deep in places. I wasn't feeling that great anyway, so I wasn't any worse for wear about it being cancelled.

--

Monday 3/1/10: Bench workout. Segmented sets as prescribed by Mr. Reape.

Scapular stabilization with band, 10 reps
Bench warm-up: 45# x 10, 135 x 5
Bench work: 165 x 3, 195 x 3, 175 x 3, 205 x 3, 185 x 3, 215 x 3

--

Tuesday 3/2/10: Rest. No workout.

Garrett Smith
03-05-2010, 03:46 PM
Wednesday 3/3/10: Gymnastics and 5/3/1 "5" weighted dips at OPG.

Well, I had two weeks with no gymnastics. Didn't look at my journal before going. Accidentally raised my dip weights on my spreadsheet by 5# when I'd only completed the "5" week of the last weight. The workout went most awesomely. Many PRs today, a good mistake!

6:30pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 5 / 4 / 4 reps, that was rep PRs in every set! :D
Bar, pull-up variations

Tuck front lever chin-ups, 5reps
Ext. tuck front lever pull-ups, 4reps
Rings, ice cream makers, 5 reps

Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 5reps


Rotated through sets:

Bar dips warm-up: BW x 10
Weighted bar dips based on 318# (185+133) max: 1# x 5, 30# x 5, 58 x 8 - rep PR
Rings, eccentric-only straddle front lever & proper front lever letdowns alternated, 1 rep per set of dips (6 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 12 / 10

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch

--

Thursday 3/4/10: Rest. No workout.

--

Friday 3/5/10: Sumo stance box squats at P&P.

DeFranco "Agile 8"

Sumo stance box squat warm-up: 111# x 2, 154 x 2
Sumo stance box squat work: 225 x 2reps x 8sets (55% of goal DL at meet)

With 8 sets, I had lots of between-set opportunities for stretching and ball-rolling my upper body.

Garrett Smith
03-08-2010, 11:08 AM
From 70s Big, an article on programming OL and PL(ish) stuff together, I found it pertinent to my situation and wanted to record it here.
But I am a lady, I do not have testiclÈs! (http://70sbig.com/?p=1315)
An intermediate will have particular recovery limitations that others may not have, and this must be accounted for. As of right now, I do not think there is any good way to efficiently increase strength while getting adequate practice in the Olympic lifts. Increasing the back squat, press, bench press, and deadlift are going to help the Olympic lifts go up, but those “slower lifts” will not increase as fast if the Olympic lifts are practiced adequately during the week (adequate probably means at least twice a week). In comparison, when the focus is to increase those “slower lifts”, you cannot adequately put enough time into getting that “adequate practice” in the snatch and clean & jerk since recovery is a finite thing. This means that you either have to cycle the emphasis on a regular basis or strength train until x weeks out from the meet.

Tommy Suggs used to do the latter, according to an old article written by Bill Starr. He would get strong in training, and then six weeks out from a competition he would get back into doing the lifts and refining his technique. The method seemed to have been useful for him.

Not everyone is an intermediate though, and very few people get there legitimately. Lets say you are a novice, or you train novices. Well, I may have an outline you can try. It has worked for us at the WFAC. It is assumed that the lifts have already been taught.

Monday
Clean and Jerk heavy
Snatch for sets across

Tuesday
Squat
Press
Chin-ups

Wednesday
Off

Thursday
Snatch heavy
Clean and jerk singles across

Friday
Squat
Bench
Deadlift

The lifter will be fresh on Monday to clean and jerk heavy after the two days of rest. A novice will be able to squat the day after doing the Olympic lifting, and deadlifting is done at the end of the week because if it was done any earlier, it may interfere with the other pulling. The sets across for snatch or C&J should/could be timed — on the minute for a snatch (between 10 and 15) and every two minutes for C&J (for 10 reps). Doing it in this manner accomplishes a few things (not in any particular order); A) it uses medium weights so that completed reps build confidence, B) the higher reps are technique practice, and C) it gets the lifter used to lifting on a clock, which will be important in competition. The heavy snatch or C&J days can be five singles across, or just working up to a heavy single (ideally increasing that single week to week). Remember that any increase is still an increase, so it may be 2.5 or 1 kg per week in the later stages — the point is to drive the weight up and PR.

Garrett Smith
03-17-2010, 03:11 PM
Wow. I had no idea my log had gotten this behind. I may leave some details out, as the memory may not all be there. Note the workout descriptions will start with less detail and go to more as my memory is more intact!

Saturday 3/6/10: Squats and weighted chin-ups.

DeFranco "Agile 8" and "Simple Six"
Scapular stabilization with purple band

Squat warmup: 95# x 5, 135 x 3, 185 x 2, 235 x 2, 285 x 2
Chin-up warm-up: BW x 5 / 5 / 5

Alternated sets of squats with sets of weighted chins, sets don't match up...

Squat work (90% of meet goal for 3 singles): 285x 1rep x 3sets
1st (-10%) back off set: 250 x 3reps
2nd (-10%) back off set, stop squat style: 215 x 5reps

Weighted chin-up work (based on BW + 128# max): BW x 5, 21# x 5, 47 x (4? I can't remember, so I'll take the lower number I think I might have done)

Finishing 50 pull-ups total: BW x 8 / 7 / 6

--

Sunday 3/7/10: Rest. No workout.

--

Monday 3/8/10: Box squats, meet prep.

DeFranco "Agile 8"

Worked up to 215# x 2reps x 5sets.

--

Tuesday 3/9/10: Rest. No workout.

--

Wednesday 3/10/10: Gymnastics strength and 5/3/1 weighted dips.

Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 5 / 5 / 4 reps, rep PR in 2nd set
Bar, pull-up variations

Tuck front lever chin-ups, 5reps
Ext. tuck front lever pull-ups, 4reps
Rings, ice cream makers, 5 reps

Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations

Straddle-L chin-ups, 5reps
L-pull-ups, 5reps


Rotated through sets:

Bar dips warm-up: BW x 10
Weighted bar dips based on 318# (185+133) max: 15# x 3, 44# x 3, 73 x 5+slow eccentric to end (based on Poliquin's article here)
Rings, eccentric-only straddle front lever & proper front lever letdowns alternated, 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 11, 10, 8

Quote from Poliquin's new article:
Bigger, Stronger Arms: The Poliquin Way (http://www.tmuscle.com/free_online_article/sports_body_training_performance/bigger_stronger_arms_the_poliquin_way)
The last slow eccentric rep: Eccentric training is a tool to enable you to use more weight on the eccentric portion of the lift than you would lifting the weight concentrically. If you're struggling to get your dips and chin-ups scores up to snuff, try lengthening the time of the eccentric (lowering) of the last repetition of dips and chins to increase the time under tension and favor strength development.

Specifically, being able to lower yourself over the course of 30 seconds on the last rep should equate to one additional chin-up or dip rep.
Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch

--

Thursday 3/11/10: Back squats and bench press, meet prep.

DeFranco "Agile 8"

Squat warmup: 95# x 5, 135 x 3, 185 x 2, 235 x 2, 285 x 2
Bench warm-up: 95 x 5, 135 x 3, 170 x 3

Alternated sets of squats with sets of bench, a weird workout, sets don't match up...

Squat work (90% of meet goal for 3 singles): 320 x 1rep x 3sets
1st (-10%) back off set: 285 x 3reps
2nd (-10%) back off set, stop squat style: 250 x 5reps

Bench press work: 170# x 3, 200 x 3, 180 x 3, 210 x 3, 190 x 3, 220 x 2 (failed on the last rep most likely due to doing a max weighted dip set like 18 hours earlier!!! :o )

Felt good, even with the failed rep.

--

Friday 3/12/10: Rest. No workout.

--

Saturday 3/13/10: Max snatch workout at Catalyst Athletics in Sunnyvale (at "Putting It Together" seminar).

I was at Catalyst. I wanted to see how my theory of me simply needing to get stronger to improve my OL lifts was working. Yeah, I'm in PL meet prep. So I did a max snatch workout anyway, how could I pass it up?

Minimal joint mobility

Snatch drills with 20kg bar
Snatch warm-up: 40kg x 2, 50 x 2, 55 x 1, 60 x 1, 70 x 1,
Snatch work (above 80% of old 1RM of 88kg): 75 x 1, 80 x 1, 85 x 1, 90 x 1 PR

Will have video of the PR soon, have to get it from Scott Hagnas.

Matt Foreman watched my form, he had relatively little feedback (a good thing!). Being that my form seems to stay decently solid on the OLs with little work (I don't think I'd really snatched much since August '09?), I'm going to continue on my 5/3/1 program as I was doing before the PL meet prep started.

--

Sunday 3/14/10: DL workout. Meet prep. Last heavy workout before the AZ 100% RAW championships.

Minimal joint mobility

Deadlift warm-up: 95# x 3, probably about 4 more ascending weight sets

Deadlift work (85% of meet goal weight for 3 singles): 345 x 1rep x 3sets

Two strong workout days in a row. Happy boy.

--

Monday 3/15/10: Rest. No workout.

--

Tuesday 3/16/10: Rest. No workout.

--

Wednesday 3/17/10: Rest. No workout.

Garrett Smith
03-18-2010, 07:21 PM
After meeting Gant this last weekend, along with a failed previous attempt in high school to get to 200# of BW (some might say, "full-grown man size"), I am continuing my pursuit of strength in PL and OL (and improved numbers in HG) while adding food to gain some weight. 205# will be my noble goal. Wow. Now I've said it, written it, even asked Gant for some assistance in this matter. Better do it!

Thursday 3/18/10: Rest. No workout.

Chris Falkner
03-18-2010, 10:41 PM
Looks like we both have goals for hitting the big 200. Im on a big mass cycle. It is tough to eat a lot of food. atleast for me that is.

Garrett Smith
03-29-2010, 05:59 PM
Let me just say that this is not how my contest prep was supposed to go. On my deload week (3/15 - 3/21), I was supposed to do a sled drag day and a NFL bench combine workout day. I did neither.

In my last week before the meet, I missed the two final workouts before the meet.

It was a crazy week, actually. Lots of good things happening, but they all take time away. Thanks to Jack Reape for helping me with my last 5 weeks of meet prep, at least the results were very positive!!!

--

Friday 3/19/10: Rest. No workout.

--

Saturday 3/20/10: Rest. No workout.

--

Sunday 3/21/10: Hilly walk.

2.5 mile hilly walk with me mum and me dog.

--

Monday 3/22/10: Rest. No workout.

--

Tuesday 3/23/10: Rest. No workout.

--

Wednesday 3/24/10: Bench and squat workout at P&P.

Warm-up
Worked up to 70% (of 270#) x 3reps in bench.
Worked up to 80% (of 355#) x 3reps in squat.

--

Thursday 3/25/10: Rest. No workout.

--

Friday 3/26/10: Rest. No workout.

--

Saturday 3/27/10: 100% RAW PL AZ State Championships in Prescott.

Will add video later.

Squat
#1 - 140kg
#2 - 155kg (old PR was 152.5kg)
#3 - 160kg (352.7#), PR by 7.5kg, this was basically my predicted 1RM on my 5/3/1 program
Bench
#1 - 102.5kg
#2 - 117.5kg (259.0#), tied old PR
#3 - MISS @ 122.5kg, lost focus after stumbling on an extension cord on my walk up to the bench, along with chuckling at a judge's comment after my stumble...if I laugh before an attempt of any note, it seems to be pretty much over.
Deadlift
#1 - 160kg
#2 - 170kg
#3 - 177.5kg (391.3#), PR by 10kg, finally understood and utilized Pavel's "wedge yourself under the bar" technique, which made my DLs MUCH stronger immediately, so I had more in me...I also experimented with a new pre-lift routine which seems to be paying off...400# is going to fall very soon.
Total: 455kg (1003.1#), PR by 33#

It was a good day! :D

--

Sunday 3/28/10: Rest. No workout.

--

Monday 3/29/10: Rest. No workout.

Garrett Smith
04-01-2010, 12:31 PM
Added PL meet details to the previous post.

Will add videos later as I receive them.

--

Tuesday 3/30/10: Rest. No workout.

--

Wednesday 3/31/10: Rest. No workout.

Taught a 1.5 hour OL class to 6 participants at CF Works. Good times. It's only scheduled for 4 weeks, so we shall see where that goes.

--

Thursday 4/1/10: Rest. No workout.

For those who hadn't noticed, I always take the week after a meet completely OFF, hence all the rest days.

Derek Weaver
04-01-2010, 08:39 PM
Good stuff at that meet Garrett.

I saw in the PR thread you and Dave back and forth a little with the moderate stance sumo. Do you have any resources with regards to that stance. I've got some issues pulling conventional right now and am not sure if the full sumo stance is the right tool for the job.

Garrett Smith
04-02-2010, 06:22 AM
Good stuff at that meet Garrett.

I saw in the PR thread you and Dave back and forth a little with the moderate stance sumo. Do you have any resources with regards to that stance. I've got some issues pulling conventional right now and am not sure if the full sumo stance is the right tool for the job.
Derek,
I don't really have any resources to help you with other than watching videos of Ed Coan deadlifting (for the "moderate" sumo stance examples). If you posted a thread on it, others might have more to contribute.

At my raw meet, I'd say more than half the people there were doing some form of sumo. Only one young girl did the really extreme wide stance sumo though.

Derek Weaver
04-02-2010, 10:17 AM
Thanks. I'll check into it and tinker with the stance. That real wide sumo also seems a little odd on the knees.

Garrett Smith
04-02-2010, 12:30 PM
One tip, I remembered!

Start slow and light. Your aDductors will thank you...that is, unless you're already doing other wide-stance knees-out stuff.

Derek Weaver
04-02-2010, 02:03 PM
Good point. I took a few singles with weights that are usually light for me and my whole hip complex on the right side is really sore two days later.

Mind if I check in now and then for some feedback? I don't know if anyone else around here pulls sumo. Maybe I'll start a thread.

Garrett Smith
04-04-2010, 08:13 AM
If I do too much wide-stance stuff, my right hip (hip flexor and TFL) seems to not be happy. Hence I only DL for meet prep.

I needed to hash out my workout plan for now, so I figured I'd do it here.

5/3/1 for:

High bar back squat - I use a Manta Ray on these, as my neck and right shoulder really don't like the heavy bar pushing on them. I low bar in PL meets, and likely due to my long torso, the two types of squats seem to be basically the same for me.
Front squat
Power cleans
Weighted chins
Weighted dips
Standing press

I'm considering doing the "Boring But Big" variation on a couple of exercises. This may be overkill. The "I Ain't Doing Jack Shit" 5/3/1 program was working for me before. I have a hunch that that plus more eating will definitely put on some mass that I want (I'm already up 6# from my old walking around weight).

Also, Scott Hagnas is working on a planche progression program for me, so I will likely need to reconsider how much upper-body pushing I'm doing.

The Bar-Barians entry requirements of dips/chins/pushups/bar MUs is still there, so those exercises (at least the first three) will likely be in the Boring But Big regimen. Other considerations included:

Stop Squats
Pistols
Single-leg DLs
KB snatches

Saturday and Sunday will be my marathon sessions. One day will be BS/chins/press, not sure about the other day (maybe planche training with something else).

Enough for today.

Garrett Smith
04-06-2010, 08:06 PM
Friday 4/2/10: Rest. No workout.

--

Saturday 4/3/10: Hilly walk. Easy row.

I took my ketoconazole to kill the tinea versicolor skin issue I have, so I had to work up a sweat an hour after I took it...my walk takes about 50 minutes...so...

2.5 mile hilly walk with me mum and me dog.

Immediately followed by

10 minute row (no distance or speed as the monitor batteries were dead, this is my parents' rower at their house).

No big deal, but my right aBductors didn't really enjoy it, and I may not have worked up enough of a sweat.

--

Sunday 4/4/10: Easter. Rest. No workout.

Ate food. Lots of it.

--

Monday 4/5/10: Rest. No workout.

Mondays will be designated rest days, as my weekend workouts are starting to look pretty rough in the planning stage.

--

Tuesday 4/6/10: 5/3/1 front squats, "5" day, plus pistols.

JM & DROM ankles, hips, t-spine, neck
Stretched hips


Front squat warm-up: 45# x 10reps, 120 x 5, 150 x 5
Front squat work: 190 x 5, 220 x 5, 250 x 6 rep PR :D
Between sets, stretched triceps/shoulder internal rotators/lats/pecs and full JM for neck and scapula

"Boring but Big" addition
Pistols (unweighted): 5sets x 5reps R/L

Nice to set a rep PR on an exercise I haven't done in two whole months (front squats).

Garrett Smith
04-07-2010, 12:25 PM
Quick additions to new program:

Reverse hypers on power clean days

Finalized initial planche-focused gymnastics cycle with Scott Hagnas, reworked warm-ups and everything. Will be dropping the 5/3/1 weighted dips and standing presses for a while to focus on this.

Garrett Smith
04-08-2010, 10:49 AM
Wednesday 4/7/10: Power clean 5/3/1 "5" day, Boring But Big (BBB) deadlifts.

Jumped in where I left off, with an estimated 1RM of 230#.

JM/DROM ankles, hips, t-spine
Agile 8 with lacrosse ball

PC warm-up: 95# x 5reps, 115 x 5
PC work: 135 x 5, 155 x 5, 175 x 7 rep PR :D

BBB DLs: 135# x 10reps x 5sets, wanted to start (and maybe stay) easy, around 30% of my max where Wendler suggests starting, also like the work on form this allows for.

I had to do DLs instead of reverse hypers as I worked out at CF Works, not at P&P like I normally would.

Taught my second of four weekly classes on OL at CF Works. Having a good time with that.

Pretty sore this morning (Thursday) from the FS & pistols on Tuesday. I'm not surprised.

Garrett Smith
04-09-2010, 05:39 PM
Still reworking the program.

2 planche progression focused workouts (with other stuff, of course)
5/3/1 front squats
5/3/1 back squats
5/3/1 power cleans

Working in the 5/3/1 weighted chins is a definite option on one of the planche days.

We'll see. The experiment continues.

Garrett Smith
04-15-2010, 06:12 PM
Thursday 4/8/10: Rest. No workout.

--

Friday 4/9/10: Rest. No workout.

--

Saturday 4/10/10: Gymnastic workout in garage gym.

Warm-up:
Ido's scapula band work

3 giant sets of:

A1 - Deadhang chin-ups chest-to-bar, 5reps
A2 - Frog stand
A3 - Muscle-up rows, 2reps
B1/2/3 - same as A
C1 - 5 pull-ups chest-to-bar
C2 - Back-to-wall HS balance to HeSPUs 3reps to HS balance
C3 - Muscle-up rows, 2reps

Workout 1

A1. Flat Tuck Planche w/band support - accumulated 60sec in 4sets
A2. Tuck front lever iso hold - accumulated 60sec in 3sets
B. Tuck planche pushups 3sets x 1rep
C. Active straddle reverse hyper 3sets x 5, OOPS forgot 4sec pause at top :confused:

Not bad, but I forgot to alternate my planche band holds with my front lever holds. I got this whole workout done in something like 45 minutes.

--

Sunday 4/11/10: Gymnastic workout, 5/3/1 "5" back squats, in garage gym.

This workout took place some mere 15 hours after yesterday's workout...so basically it sucked arse. Good learning opportunity though.

DeFranco Agile 8 and Simple Six
Ido scapular band exercises

5/3/1 back squats interspersed throughout. I was using 355# as my actual max to figure the numbers...turns out I may not be completely recovered from the meet...then again, I was doing these high bar when I've been training low bar for the last 5 weeks pre-meet. I'm thinking I may just stick with the low bar.

3 giant sets:

A1 - Deadhang chest-to-bar chin-ups, 5reps
A2 - Ring mature support hold, 2sec.
A3 - Tuck FL "chin"-ups, 3reps :o
A4 - Back-to-wall HS hold
Squat, 10reps with empty bar
B1/2/3/4 same as A
Squat, 128# x 5reps
C1 - Deadhang chest-to-bar chin-ups, 5reps
C2 - Ring mature support hold, 2sec.
C3 - Deadhang knees-past-elbows, 3reps
C4 - Back-to-wall HS hold
Squat, 160# x 5reps

Still working on finalizing the warm-up.

Workout 2

A. Tuck Planche 5 x 6 sec (supposed to do 12sec per set!!! :( )
Squat, 210# x 5 reps
B. Elbow levers on floor, 3 sets. These were supposed to beBent Arm Straddle Planche 3 x AMSAP(-2) (stop 1-2 sec before failure, focus on active straddle) Arms bent 90 deg, by side but not supported. Yeah, that wasn't happening. I was fried. Even my elbow levers were ghastly.
Squat, 240# x 5reps
C. HeS press to tuck planche, 3sets x 1rep. These were supposed to be Partner spotted Tuck Planche negatives 3 sets x 1 rep - get balanced in a tucked handstand w/spot; lower to tuck planche w/straight arms...but I had no partner to spot me, so I improvised and adapted.
Squat, 270# x 4reps...AAARGH. Did not even hit my 5rep minimum. I'm dropping back down 10# for the rest of this cycle and going back to low bar.

--

Monday 4/12/10: Rest. No workout.

--

Tuesday 4/13/10: 5/3/1 "3" power cleans, BBB reverse hypers, at P&P.

JM/DROM warm-up stuff.

Power clean warm-ups: 88# x 5, 111 x 5
Power clean work: 145 x 3, 165 x 3, 185 x 6 rep PR

Reverse hypers: 50# x 10reps x 5sets

My back had quite a pump after that workout.

--

Wednesday 4/14/10: Gymnastic workout at CF Works.

Warm-up:
Ido's scapula band work

3 giant sets of:

A1 - Deadhang chin-ups chest-to-bar, 5reps
A2 - Manna prep full tuck, 2sec.
A3 - Straight leg raises, full-range, ankles-to-bar, 3reps
A4 - Back-to-wall HS
B1/2/3/4 - same as A but did face-to-wall HS
C1/2/3/4 - same as A but did free HS, hit a really nice and long one too!

Workout 1

A1. Flat Tuck Planche w/band support - accumulated 60sec in 4sets
A2. Tuck front lever iso hold - accumulated 60sec in 3sets
B. Tuck planche pushups 3sets x 1, 1, 2
C. Active straddle reverse hyper 3sets x 3 with 4sec pause at top (supposed to do 5reps per set, working on it!)
Then I taught my 3rd of 4 OL classes at CF Works.

--

Thursday 4/15/10: Rest. No workout.

--

Garrett Smith
04-19-2010, 11:45 AM
Friday 4/16/10: Rest. No workout.

--

Saturday 4/17/10: 5/3/1 front squats, "3" day.

Based on actual max of 325#. Man, I really need to get my back squats moving up or my front squats are going to catch 'em!

DeFranco Agile 8

Front squat warm-up: 120# x 5, 155 x 5, 180 x 3
Front squat work: 205 x 3, 235 x 3, 265 x 4 rep PR :D

EDIT: Forgot to add my BBB stuff!
Pistols holding 11# plate: 5sets x 5reps R/L

Stretched upper body between sets.
--

Sunday 4/18/10: 5/3/1 low-bar back squats, "3" day.

Based on 345# actual max (dropped 10# off since I didn't finish my "5" day at 355# last week).

DeFranco Agile 8
Ido's band scapula exercises
Some other joint mobility stuff, mostly ankles and t-spine

Back squat warm-up: 122 x 5, 155 x 5, 187 x 3
Back squat work: 215 x 3, 250 x 3, 284 x 6 rep PR...nice!!! :D

Backed off by 10# since last week (sucked), yet still set a new rep PR! I have decided to start wearing my Schiek belt (4") for all of my 5/3/1 work sets, today was the first day for this.

In between sets, active rest consisted of:

Pull at least 30 weeds (yeah, my front yard needs some TLC)
Clubbell shoulder mobility

This was a great workout that I really enjoyed myself in. Cori was off at a moms get-together. Taryn was asleep for her nap. I was all alone, just me and the bar...well, Daisy was out with me. Great shade from the tree over my workout area. Just one of those days...I even felt like taking a picture of my posh front-yard gym!
http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs486.ash1/26584_1372789233638_1048986488_1139514_1610941_n.j pg
Note nearly 20-year old Weider squat rack and super high-tech bumper plate transport system.

EDIT: Forgot to do my BBB stop squats, Taryn had woken up from her nap and so it was back to Daddy duty.

Swimming, BBQ, and some adult beverages with friends that evening.
--

Monday 4/19/10: Rest. No workout.

Garrett Smith
04-28-2010, 04:37 PM
OK, somewhere last week I missed entering my other planche progression workout. Oh well...:confused:

Tuesday 4/20/10: "5/3/1" front squats.

Based on 325# max.

DeFranco's Agile 8
Ankle, t-spine, neck JM
Stretched upper body between sets

Front squat warm-up: 120# x 5, 155 x 5, 185 x 3
Front squat work: 220 x 5, 250 x 3, 280 x 4 rep PR

280# is the most I've ever front squatted, along with the rep PR. Had Ian and StevO in the room cheering me on. It was cool.

--

Wednesday 4/21/10: Rest. No workout.

--

Thursday 4/22/10: Power clean "5/3/1" and deload planche workout #1, second cycle.

Had to fit in a lot of stuff today. Not much time for warm-up, so I did some JM stuff in between sets as best I could.

Reduced volume of sets by ~40%, intensity stayed the same.

Ido's scapula band work

2 giant sets of:

A1 - Deadhang chin-ups chest-to-bar, 5reps
A2 - Frog stand, 5sec
A3 - Knee raise to tuck FL pull-up, 3reps
A4 - Handstand (first back to wall, then face to wall)

Workout 1

A1. Flat Tuck Planche w/band support - accumulated 40sec in 3sets
A2. Tuck front lever iso hold - accumulated 40sec in 3sets
B. Tuck planche pushups 2sets x 1rep
C. Active straddle reverse hyper 2sets x 5

Power clean sets were mixed in with the planche progression sets. I don't think I'll be doing this again...it's just a bit too much on the wrists in one workout.

Power clean warm-up: 88# x 5, 111 x 5, 131 x 3
Power clean work: 155 x 5, 175 x 3, 195 x 3 rep PR

--

Friday 4/23/10: Rest. No workout.

--

Saturday 4/24/10: "5/3/1" back squats, BBB stop squats.

Based on 345# max (lowered previously this week due to missing my "5" day reps).

DeFranco's Agile 8
Ido's scapular stabilization band routine
Ankle, t-spine, neck JM
Stretched upper body between sets, along with pulling weeds :)

Back squat warm-up: 125# x 5, 155 x 5, 195 x 3
Back squat work: 235 x 5, 265 x 3, 299 x 6 rep PR

Wow. Really got a lot out of that last set.

BBB Stop Squats: 133# x 10reps x 5sets

I meant to do ~33% of my 1RM for these...which would have been around 115, but I accidentally did 1/3 of my DL number. These left me really tired afterwards, with a pump in my legs that I seriously am not used to having anymore! :eek:

Sunday 4/25/10: Deload planche workout #2.

Ido's band work for shoulders and scapula
JM for t-spine, neck, scapula, lumbar, wrists

Again, volume of sets was to be reduced ~40% in the deload week.

2 giant sets of:

A1 - Deadhang chin-ups chest-to-bar, 5reps
A2 - Full tuck manna prep, 2sec
A3 - Tuck FL pull-up, 3reps
A4 - Handstand (first back to wall, then face to wall)

Workout 2

Tuck Planche 3 x 12 sec
Bent Arm Straddle Planche 2 x AMSAP(-2), these were AWESOME!
Tuck HS to tuck planche negative, 2sets x 1rep, first set done with red band around waist (too hard!), second set done with purple band around waist (much better!)


--

Monday 4/26/10: Rest. No workout.

--

Tuesday 4/27/10: Deload power cleans, BBB reverse hypers, Baggett's core work.


Not enough time for a warm-up, so I just got right to it.

Power cleans: 85# x 5, 105 x 5, 125 x 5

BBB reverse hypers: 75# x 10 x 5

7 day vertical jump routine (http://www.jumphigherin4weeks.com/7dayjumpcurefinal.pdf) (I just consider it prehab for the hip girdle):

Leg raise (bent knees) progression: 3sets x 15reps
Ab bridge: 2 x 30sec
Side bridge: 30sec R/L
Alternating glute march: 2 x 10 R/L
Seated hip flexor: 2 x 5
Standing hip flexor/glute: 2 x 5
Advanced bilateral glute bridge: 2 x 10

Didn't quite get to everything, but I feel like it did some good.

--

David Boyle
04-28-2010, 05:03 PM
Thats quite a routine...awesome stuff!

I like the BBB routine in the 5-3-1.

I'm on the 1st week of it...I'm sore but its that good kinda sore.

Garrett Smith
04-28-2010, 05:28 PM
5/3/1 BBB is pretty awesome. I've decided to only add the BBB stuff on one of my squat days though...I feel like doing 2 days of it with squat-focused stuff would be a bit too much on my knees. I'll probably keep the stop squats and drop the pistols.

Garrett Smith
04-29-2010, 09:28 AM
Wednesday 4/29/10: Planche progression workout #1, cycle 2. Garage.

DeFranco Simple Six
JM for wrists, neck, t-spine

Warm-up, three giant sets of:
A1. Chin/chin/pull-ups, 5reps
A2. Rings mature support, 5sec
A3. Tuck FL chin/chin/pull-ups, 3reps
A4. Handstand back/face/free

Workout:
A1. Ext. tuck planche iso hold with purple band assist, 60sec total in 3 sets
A2. Rings tuck FL iso hold, 60sec total in 3sets
B. Tuck planche push-ups, 3sets x 1 rep, I tried the first two sets on parallettes but felt the old forearm splint on the left start to fire up, so I went back to floor for the third.
C. Active straddle reverse hypers with 5sec hold at top, 3 x 5

Garrett Smith
05-03-2010, 03:54 PM
Thursday 4/29/10: Rest. No workout.

--

Friday 4/30/10: Rest. No workout.

--

Saturday 5/1/10: Hilly walk.

~2 mile mildly hilly walk with me mum and the dog.

--

Sunday 5/2/10: Deload front & back squats. Planche progression workout #2, second cycle through.

JM wrists, ankles, hips, scapulae, t-spine, neck, elbows
Worked sets of FS and BS (alternating sets of each) in between planche sets

Deload front squats: 115# x 5, 145 x 5, 175 x 5
Deload back squats: 125 x 5, 155 x 5, 185 x 5

3 giant sets of:

A1 - Deadhang chin/chin/pull-ups (switched grips from set to set) chest-to-bar, 5reps
A2 - Rings mature support, 3sec
A3 - Tuck FL chin/chin/pull-up, 3reps
A4 - Handstand (back/face/free)

Workout 2

Tuck Planche 5sets x (11, 10, 9, 8, 8sec.)
Bent Arm Straddle Planche 2sets x AMSAP(-2), these were even better than last week, flatter body and held myself higher
Tuck HS to tuck planche negative, 3sets x (2, 1, 1reps) x purple band, first set was really smooth and degraded from there

--

Monday 5/3/10: Rest day. No workout.

Garrett Smith
05-04-2010, 02:40 PM
Tuesday 5/4/10: Rest. No workout.

I had a workout planned for lunch...and I decided to take the opportunity to have lunch with my wife and toddler. Besides, Taryn was really intimidating when she gave me this look...
http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs539.ash1/31549_1387735647289_1048986488_1180174_2723451_n.j pg
:cool:

Garrett Smith
05-05-2010, 05:02 PM
New maxes for this training cycle of 5/3/1 (increased all by 10# from last cycle):

Power clean
Estimated max 240#, training max 216#

Front squat
Estimated max 335#, training max 302#

Back squat
Estimated max 355#, training max 320#

--

Wednesday 5/5/10: 5/3/1 "5" day on power cleans, BBB reverse hypers.

Ankle mobility
DeFranco's Agile 8

Stretched upper body between sets
Neck and t-spine mobility between sets

Power clean warm-up: 89# x 5reps, 111 x 5
Power clean work: 140 x 5, 160 x 5, 185 x 7 rep PR

BBB reverse hypers: 90# x 10reps x 5sets

Holy crap my back was pumped after those, had to do all 5 sets in less than 10 minutes. Uncomfortable to do much of anything for about a half hour.

Garrett Smith
05-09-2010, 05:28 PM
Thursday 5/6/10: Planche progression workout #1, cycle 2. P&P gym.

Lots of JM before and in-between sets.

Warm-up, three giant sets of:
A1. Chin-ups chest-to-bar 2sets x 5 reps, pull-ups chest-to-bar 3 reps (???, should have done 5)
A2. Manna tuck prep on parallettes, 3sec
A3. Tuck FL chin/chin/pull-ups, 3reps
A4. Handstand back/face/free

Workout:
A1. Floor, ext. tuck planche iso hold with purple band assist, 60sec total in 3 sets
A2. Bar, tuck FL iso hold, 60sec total in 3sets
B. Floor, tuck planche push-ups, 4sets x 1 rep
C. Active straddle reverse hypers with 5sec hold at top, 3 x 5

--

Friday 5/7/10: Rest. No workout.

--

Saturday 5/8/10: Rest. No workout.

--

Sunday 5/9/10: 70sBig.com 225# max reps PL challenge.

General hip mobility stuff
Ido's band scapular routine

Did a couple warm-up sets between each of these exercises. StevO and Ian joined me in my garage for this one. Fun...painful, but fun.

Squat: 28reps (http://www.youtube.com/watch?v=4CSCM8RXVl8), surprised the heck out of myself with that one! :D
Bench Press: 4reps (http://www.youtube.com/watch?v=_f7I5DVBEZ4) (BOOOOOO!!!)
Deadlift: 25reps (http://www.youtube.com/watch?v=nVO0YN9KPU0)

Quads are totally fried. Eating well today.

Garrett Smith
05-17-2010, 08:13 PM
Going to be switching up the program. I want to start doing the full OLs again. Probably a variation on the WFAC OL program.

Will update this in abbreviated fashion later.

Garrett Smith
05-18-2010, 10:27 AM
Last week was a bitch. Taryn had a viral infection (fever) that turned into a full-body rash (itch). Since I'm the night-time guy, my sleep went to shit. I worked all weekend doing shot clinics, with the Sunday one involving a 5-hour roundtrip drive to Phoenix. Right outer knee has been bothering me a little bit...I have not been doing my foam rolling regularly, and stretching my legs has become non-existent.

Started my second round of OL coaching sessions at CF Works on Wednesday. Had dinner with the infamous Scott Kustes on his cross-country driving trip after the OL session.

Chalked up the workouts this week to just getting stuff done, made sure I got the minimum reps. I'm considering taking the next week easy, or even off completely, to re-group, re-program, and get the training drive back.

I will also be re-assessing my health status and re-working any supplement regimens that need addressing.

Monday 5/10/10: Rest. No workout.

--

Tuesday 5/11/10: "3" 5/3/1 front squats, planche progression workout #2.

Front squats (after normal warm-up): 210# x 3, 240 x 3, 270 x 3 tied old 3-rep PR weight, so not so bad

worked in with

Planche progression workout #2.

I'm actually regressing in my planche exercises, most likely due to a combo of the weekend challenge and my gaining weight. As of last night 5/18/10, I weighed 201.8#. I don't feel like typing it all out. Sue me. :p

--

Wednesday 5/12/10: Rest. No workout.

Had mexican food with Scott. Paid for it the rest of the week.

--

Thursday 5/13/10: "3" 5/3/1 back squats. Planche progression DELOAD workout #1.

Back squat (after normal warm-up): 225# x 3, 255 x 3, 290 x 4 rep PR at this weight

worked in with

Planche progression deload workout #1.

Getting an updated/regressed :( program from Scott Hagnas soon.

--

Friday 5/14/10: Rest. No workout.

--

Saturday 5/15/10: Rest. No workout.

--

Sunday 5/16/10: Rest. No workout.

Garrett Smith
05-22-2010, 02:32 PM
I've felt like crap all week. Sore when I wake up. Right knee hurts. Not really sleeping well. I think that challenge from two weeks ago, with no rest taken after an all-out effort like that, combined with poor sleep (Taryn was waking up a lot with a rash last week), plus working all weekend last weekend and driving to/from Phoenix...all combined to throw me into a state of significant suck.

I took the weekdays off from training. I'm changing my program up anyway.

I am going to start getting in at least one day of yoga per week. I'm hoping for two classes this weekend.

My plan is to start OLs again and finally truly address the adrenal fatigue I think has been underlying since medical school + CF combined to kick my ass years ago.

--

Monday 5/17/10 - Friday 5/21/10: Rest. No workout.

--

Saturday 5/22/10: Yoga.

"Expanding" Anusara class at Yoga Oasis East.

Oh my goodness have I gotten tight. This must be addressed.

Garrett Smith
05-31-2010, 05:45 PM
I really have to start keeping up with entering this stuff on time. I have to get in all 4 of my daily workouts before I leave town for a continuing education seminar this weekend in San Diego.

--

Sunday 5/23/10: Yoga at YogaFlow.

Ashtanga Level 1/2 class.

I liked this class. I would definitely ask for more hamstring and hip opener stuff next time though. Already felt looser after only the one class yesterday.

--

Monday 5/24/10: Rest. No workout.

--

Tuesday 5/25/10: Snatch heavy, C&J sets across.

My first OL workout since the CA seminar in February. My second OL workout in something like 6-8 months. Took it easy. Also quit my daily coffee this day and slept too little the night before, so the workout didn't feel that great.

DeFranco Agile 8
Snatch drills warm-up with 45# bar

Snatch: 45# x 3reps, 65# x 3, 85 x 3, 105 x 2, 125 x 2, 145 x 2, 155 x 1rep x 5sets, 165 x 1

C&J: 165# x 2, 185 x 1, 195 x 1, 205 x 1

--

Wednesday 5/26/10: Rest. No workout.

--

Thursday 5/27/10: Revised planche progression workout, 5/3/1 "5" dips (based on 318#).

Testing out dips again. Since I added 15# of BW and hadn't done these in a while, I just stayed at the same weight I was at previously (ie. instead of 185#BW + 45#, I did 200#BW + 30#).

DeFranco Simple Six

Bar tuck FL holds: 5sec. x 2sets
Dips: 5reps x 2 sets

Bar tuck FL pull-ups: 3 x 3
Dips: BW x 5, 15 x 5, 45 x 8

3 rounds of:

Incline DBs front raises to planche arm position: 10# x 8reps x 3sets
Roadkill split stretching
Pancake split stretching
Reverse hyper active straddle hold, 5 reps

--

Friday 5/28/10: Rest. No workout.

--

Saturday 5/29/10: Snatch sets across. Workout cut short.

DeFranco Agile 8
Snatch drills warm-up with 15kg bar

Snatch: 25kg x 3reps, 30 x 3, 35 x 3, 45 x 2, 55 x 1, 65 x 1rep x 5sets, 70 x 1

James Collins, old buddy of mine, showed up from out-of-town in the middle of the workout. Finished my snatches and hung out.

--

Sunday 5/30/10: Rest. No workout.

Spent some easy time in the pool with friends. Did my joint mobility stuff in the AM.

--

Monday 5/31/10: Revised planche progression workout, 5/3/1 "5" weighted chin-ups (based on 285#).

Rushed workout done at home over lunchtime.

Ido's shoulder and scapula band routines

3 rounds of:

Back-to wall handstand (working on not touching the wall at all)
Reverse wrist push-ups, 5reps
Wrist push-ups, 5reps
Chin-ups: BW x 5reps x 2sets, 20# x 7
Rings, mature hold, 3sec.

Hoping to finish my stretching tonight after Taryn goes to bed.

Garrett Smith
06-08-2010, 05:20 PM
Tuesday 6/1/10: 5/3/1 "5" chins and other gymnastics stuff in garage.

Chin-ups based on 285# max (200# BW)
Weighted chin-ups: BW x 5, BW x 5, 20# x 7 rep PR

Forgot other stuff. Some mature ring holds, handstands, wrist push-ups.

--

Wednesday 6/2/10: Snatch heavy, C&J across, 5/3/1 "5" back squats.

Joint mobility
Snatch drills warm-up with 20kg bar

Snatch: Worked up to 175# x 1 (~88% of 1RM)

C&J: Worked up to 205# x 1rep x 5sets (~86% of 1RM)

Front squat (based on 335# max): 195 x 5, 225 x 5, 255 x 7 rep PR

--

Thursday 6/3/10: 5/3/1 "5" dips and other gymnastics stuff.

Dips based on 323# max (200# BW)
Dips: BW x 5, 20# x 5, 45 x 7 rep PR

Some other gymnastics stuff. Handstands, wrist pushups, tuck FL pull-ups.

--

Friday 6/4/10: Snatch sets across, C&J heavy, 5/3/1 "5" back squats.

Snatch: 175# x 1 x 5 (~88% of 1RM)

C&J: Worked up to 225 x 1 (~94% of 1RM)

Back squat: 210 x 5, 240 x 5, 270 x 8 rep PR

--

Saturday 6/5/10 -- Sunday 6/6/10: CEU seminar in San Diego. Rest. No workout.

Went to seminar all day, hung out with The Modern Forager, aka Scott Kustes the rest of the time. We did not eat Paleo.

--

Monday 6/7/10: Rest. No workout.

Very sleep deprived and tired.

--

Tuesday 6/8/10: Snatch heavy, C&J sets across, 5/3/1 "3" front squat.

JumpStretch lower body routine (http://www.flexbandsforsports.com/flexibilityroutine.html)
Squat mobility, overhead band pass-throughs

Snatch warm-up drills with 20kg bar
Snatch heavy: 95# x 3reps, 115 x 2, 135 x (1 + miss + 1), 155 x 1, 175 x 1, 185 x 1, 190 x miss, 190 x 1 (~96% of 1RM)

Clean & Jerk sets across: 185# x 1, 205 x 1, 215 x (miss + 1), 215 x 1rep x 4sets (~90% of 1RM)

Front squats (based on 335# 1RM): 210 x 3, 240 x 3, 270 x 5 rep PR

Garrett Smith
06-09-2010, 04:41 PM
Wednesday 6/9/10: 5/3/1 "3" dips and gymnastics stuff.

DeFranco Simple Six
Ido's scapular stabilization band routine

Warm-up, rotated among the following for three rounds:

Floor, BTW (back to wall) handstand x 2sets, free handstand x 1set
Bar, tuck front lever pull-ups, 3reps x 3sets
Wrist and reverse wrist push-ups, 5reps x 3sets of each
Parallettes, beginning manna prep hold, 3sec x 3sets

Workout, alternated sets of:

Bar dips (based on max of 323# @ 200# BW): 5# x 3, 35 x 3, 60 x 5
Bar, tuck front lever holds for time, 3sets to short of failure

Accessory work for planche, rotated through sets of:

Incline bench DB front raises: 10# x 15, 15 x 8, 20 x 6
Evil wheel roll-outs from knees, 3sets x 5reps
Neck bridges, 8reps, both front and back

Dips are feeling strong, according to my max reps when I was lighter, my dip strength (BW + added weight) maintained during the time I wasn't doing dips at all prepping for the PL meet.

Adding in standing press to go with the weighted chin-ups. 5/3/1 of course!

Not doing any super-duper planche-specific work right now, working on the wrist push-ups in order to eliminate my forearm splints.

Going to miss the upcoming Mesa OL meet (B12 clinic) and the Flagstaff HG (seminar in PA, baby!), so my next competition will likely be 100% RAW Worlds in Vegas or the Tucson HGs in Oct./Nov.

Garrett Smith
06-10-2010, 11:43 AM
I have decided to learn the Olympic Press. (http://startingstrength.com/articles/olympic_press_starr.pdf)

I'm excited. This will be like learning something totally new.

This article has more on press training. (http://startingstrength.com/articles/stronger_press_starr.pdf) It looks like 5/3/1 will work well for the OL-style press based on the rep numbers given...and I just love 5/3/1 so much I'll use it for anything I can. :p

I will see which part of the press needs the most help before adding in any minimal amounts of press starts or push presses.

Garrett Smith
06-11-2010, 05:23 PM
Thursday 6/10/10: Rest. No workout.

--

Friday 6/11/10: Snatch sets across, C&J heavy, 5/3/1 "3" back squats.

DeFranco Agile 8
Snatch drills warm-up with 45# bar

Snatch and C&J sets done on 2.5 minute intervals, loosely following advice of Matt Foreman. More rest was taken between squat sets, with a little extra taken before both PR sets.

Snatch: 95# x 3, 115 x 2, 135 x 2, 155 x 1, 175 x miss, 170 x 1rep x 3sets, 170 x miss, 170 x 1 x 2

Will be staying at 170# for straight sets until 5 singles in a row are achieved.

Clean & Jerk: 170 x 1, 185 x 1, 205 x 1, 215 x 1, 225 x 1, 235 x 1 tied old PR

Back squat: 225 x 3, 255 x 3, 290 x 5 rep PR

Holy crap that was a good workout, particularly coming off of two days in a row of 5.5-6 hours of sleep, no more coffee, and my first day on the new adrenal supplements. I do believe I have found a better fix for adrenal fatigue. It's hours after this workout right now, and I feel great...a little hyper, even. :D

Mark Fenner
06-12-2010, 05:58 AM
I have decided to learn the Olympic Press.


Depending on your toy budget, Pavel's "Power to the People- Professional" (ugh, what a title) has a nice section on strict and less-strict Olympic pressing. He ends up discussing an Olympic-style ("dynamic", if you will) press that uses only a moderate lay-back.

Overall the book is a little steeply priced ($50), but there are lots of nuggets.

Best,
Mark

Garrett Smith
06-13-2010, 04:47 PM
Thanks Mark. I've had my own history with DD and Pavel, so I probably won't be sending them any more of my $$.

Saturday 6/12/10: Rest. No workout.

Went to the pool and splash pad for Taryn. She's had better days.

Sunday 6/13/10: 5/3/1 "3" day for standing press and weighted chins, gymnastics stuff.

DeFranco Simple Six
Ido's scapular stabilization and shoulder mobility band drills

Warm-up, rotated among 3 rounds of:

BTW Handstand, easy amount of time to work on form
Bar tuck front lever pull-ups, BW x 5,5,3reps
Rings, mature hold, 3sec.
Wrist push-ups and reverse wrist push-ups, 6reps
Press, 35# x 5, 65 x 5, 87 x 3

Bar chin-ups, BW x 5reps

Work sets, alternated sets:

Press: 111 x 3, 120 x 3, 135 x 6 rep PR and after final rep added a push press plus push jerk plus 3 press-outs
Weighted chin-ups: BW x 3, 5# x 3, 30 x 6 rep PR

I decided to stick with the "Rippetoe" version of the press (a little hip-kick, staying pretty darn vertical). I don't need to learn some fancy double-lay-back version when it isn't even a contested lift anymore. That and it seems really difficult to get the timing...so I gave up on it pretty quickly. Nice thing here is that in my absence from pressing, I haven't lost any ground--that said, I am 15# heavier, so I damn straight better be stronger. I'll take it.

Accessory work, alternated sets:

Incline bench DB front raises: 12# x 15, 20 x 6, 25 x 4
Evil wheel roll-outs from knees: 6reps x 3sets

Prehab:

10 reps of seated straddle wall slides
10 reps of 10# DBs Cuban press

Good day.

Garrett Smith
06-15-2010, 05:08 PM
Monday 6/14/10: Rest. No workout.

Not sleeping well. Likely due to the ashwaghanda (a nightshade) in one of my new adrenal supplements. Dammit.

Tuesday 6/15/10: Snatch heavy, C&J sets across, "5/3/1" front squats.

DeFranco Agile 8
Snatch drills warm-up with 20kg bar

Snatch heavy: 95# x 3, 115 x 2, 135 x 2, 155 x 1, 165 x 1, 175 x 1, 185 x 1, 190 x 1, 195 x 1 tied old practice PR, beat old meet PR :D

Clean & Jerk sets across: 195 x 1, 215 x 1, 215 x (miss + 1), 205 x 1rep x 3sets

I have decided that I need to do my sets across at lighter weights in general. There should not be failures in these sets except for rare brain farts. 215# is about 90% of my old meet PR, I'm thinking of going down to around 80-85% as a general rule.

Front squats "5/3/1": 225# x 5, 255 x 3, 285 x 2 rep PR

The 285# was both an absolute PR and a rep PR (obviously!) for the front squat. I'm in uncharted territory in nearly every OL-related lift now.

I'm sore all over. Right hip (tensor fasciae latae) is tight and unhappy. Damn you ashwaghanda!!! I'm quitting that supp today. Will probably take 3-4 days for all of it to work its way out of my system.

JumpStretch lower body stretching routine to finish.

Garrett Smith
06-23-2010, 05:42 PM
Wednesday 6/16/10: Feldenkrais. Mobility stuff.

Went to a group Feldenkrais class. Interesting. Afterwards, I did:
Maxwell's Baker's Dozen mobility, 5 reps
Wrist and reverse wrist push-ups, 6 reps
Neck bridges both ways, 8 reps
Handstands, 3 times

--

Thursday 6/17/10: Rest. No workout.

--

Friday 6/18/10: Rest. No workout.

--

Saturday 6/19/10: Snatch sets across, C&J heavy, "5/3/1" back squats.

DeFranco Agile 8
Snatch drill warm-up with 15kg bar

Snatch: Worked up to 77.5kg x 5, no misses.

C&J: Worked up to 110kg x 1, new practice PR.

Back squat: 240# x 5, 270 x 3, 305 x 3 rep PR

Then I worked a shot clinic and drove up to Phoenix.

--

Sunday 6/20/10: Rest. No workout.

--

Monday 6/21/10: Gymnastics stuff, "5/3/1" press and chins.

Had to make up this workout from the weekend.

DeFranco Simple Six

Rotated through 3 rounds of:

Handstand--BTW, FTW, free
Lever pull-ups 3 reps--tuck, extended tuck, tuck
Rings mature hold, 3 seconds
Wrist and reverse wrist push-ups, 7 reps

Standing press: 110# x 5, 125 x 3, 140 x 4 rep PR
Weighted chin-ups: BW x 5, 20# x 3, 45 x 5 rep PR

Let the deload...begin.

--

Tuesday 6/22/10: Rest. No workout.

--

Wednesday 6/23/10: Deload, PSn/PC&PJ/FS

DeFranco Agile 8
JumpStretch lower body stretching routine

Snatch drill warm-up with 20kg bar, abbreviated

Power snatch: 95# x 2, 115 x 1, 130 x 1 (I wanted to hit about 60% of my max Sn)

Power clean + push jerk: 130 x 1, 145 x 1 x 5 (same thing here)

Front squat: 120 x 5, 150 x 5, 180 x 5

Definitely a deload week. I need it about now. Front squats were actually taxing at these low weights.

Garrett Smith
06-28-2010, 04:41 PM
Thursday 6/24/10 - Monday 6/28/10: Rest. No workout.

Completed my deload week. I had Taryn duty all weekend. I took two naps over the weekend, almost unheard of. I will shed no tears over two missed deload workouts, as I really think I was getting into overreaching pretty thoroughly, what with my initial stages of "-itis" in my right shoulder and right knee. So I just took the days off. Shoulder seems all better, knee is still a bit funky. I may wear my knee sleeve to bed tonight to keep it warm and snug.

Increased back and front squats by 10# for next cycle. Increased press, dips, and chins by 5#.

Only 35# away from a predicted 400# back squat. Sweet.

Back to Oly tomorrow. Rawr. :D

Garrett Smith
06-29-2010, 03:38 PM
New maxes to base this next 5/3/1 cycle on:

Back squat - 365#
Front squat - 345#
Standing press - 170#
Weighted chins - 200# BW + 90#
Weighted dips - 200# BW + 128#

Tuesday 6/29/10: Snatch heavy, C&J sets across, "5" front squat.

Foam rolled ITB, lat/ant/med quad, lacrosse ball piriformis
Hip mob/flex routine

Snatch drills warm-up with 45# bar

Snatch: 95# x 2, 115 x 2, 135 x 1, 155 x 1, 175 x 1, 185 x 1, 190 x 1, 195 x 1 new practice PR

Snatches felt very explosive today...my body loves some recovery.

Clean & Jerk: 195 x 1, 210 x 1 x 5sets, had planned on doing 205 x 1 x 5 and decided to jump it up 5#
+5 next time

Front squats: 200 x 5, 235 x 5, 265 x 5, first week of staying at rep minimums on front squats in final set, these were really hard today!

Jumpstretch lower body stretching routine

Garrett Smith
07-01-2010, 05:35 PM
Wednesday 6/30/10: Rest. No workout.

Extra foam rolling all around right thigh--Tuesday night, Wednesday night, and Thursday morning. My ITB is acting up around the knee, so it needs some extra care. There is an obvious (upon rolling) lump/knot in the VLO/ITB area about mid-thigh.

Thursday 7/1/10: Snatch sets across, C&J heavy, "5" back squats.

Right shoulder is a bit irritated.

DeFranco Agile 8
Snatch drills warm-up with 45# bar

Snatch: 95# x 2, 115 x 2, 135 x 2, 155 x 1, 165 x 1rep x 5sets

I just wasn't feeling the "pop" today, so I stayed at 165# (~85%) to maintain better form. I'm still above 80% of my max on these, so I may stay here for a while as my snatch max increases.

Clean & Jerk: 165 x 1, 185 x 1, 205 x 1, 215 x 1, 225 x 1

Stopped at 225 (~93%), felt like that was hard enough and my right shoulder just wasn't seeming to get under the bar fast enough, as I was pressing out most of the jerks.

Back squats: 215 x 5, 245 x 5, 280 x 8 rep PR

Wow. Second rep was a grinder, then I got my head & form together and pounded out a full 8 reps. I was happy with that ending to the workout. Last month in the same workout I did 8 reps with 270, good progress IMO!

Jumpstretch lower body stretching routine.

Foam rolling on the menu tonight and tomorrow morning, I get a massage tomorrow night. :D

Garrett Smith
07-06-2010, 01:57 PM
I do believe I incurred a significant case of bicipital tendonitis in my right shoulder. I decided to forgo the rest of my gymnastics / upper-body workouts this weekend and rest/heat/supplement/rehab. It is now Tuesday and I'd say I'm 80% better. Just did a laser treatment as well.

Friday 7/2/10 - Tuesday 7/6/10: Rest. No workout.

It was definitely the incline DB front raises that did this. No more of those for me! In the meantime, I've stopped handstands as well.

Garrett Smith
07-12-2010, 10:08 AM
Bicipital tendonitis update. Did lots of laser this last week, fish oil, berries, pineapple, etc. Lots of dislocates a la this article (http://www.intensemuscle.com/showthread.php?t=6997). It is now Monday and the issue is almost gone. Right knee felt a lot better on squats this last week after all of the above plus a healthy dose of foam rolling.

I have also made some decisions on my training, in regards to economy. I'm dropping the OLs until I have a meet to train for. After setting PRs in my OLs within the space of three weeks of re-introducing them--and noting that I had improved my front squat and back squat in the meantime--my plan is to keep improving my squats, as this should improve both my OL and PL (that's what I've observed to this point). This will save a lot of mileage on my knees and other miscellaneous joints, IMO. I am hoping that improving my standing press and weighted dips will have positive carryover to my bench--if not, at this point I could pretty much care less.

Highland Games in exactly one week (today is Monday 7/12/10, Games are on Sunday 7/18/10). I'm hoping to get in one more practice day before then.

--

Wednesday 7/7/10: Rest. No workout.

--

Thursday 7/8/10: Gymnastics stuff (testing shoulder out), 5/3/1 "3" weighted dips.

Warm-up, rotated among sets of:

Planche hold progressions (about 5sec. each) - frog stand, floor tuck planche x 2sets
Front lever hold progressions (about 5sec.) - tuck FL x 3sets
Wrist & reverse wrist push-ups from knees - 10reps x 3sets
Neck bridges, front and rear - 10reps of each, last set was 5 dips

Supersetted weighted dips and tuck FL pull-ups.

Weighted dips: 5# x 3, 35 x 3, 65 x 6 tied old rep PR
Tuck FL pull-ups: 3reps x 3sets

--

Friday 7/9/10: 5/3/1 "3" front squats.

DeFranco Agile 8

Front squat warm-up: 135# x 5, 179 x 5
Front squat work: 215 x 3, 250 x 3, 280 x 5 rep PR

--

Saturday 7/10/10: AM Highland Games practice, PM 5/3/1 "3" back squats.

Morning:
HG practice. I wanted to throw, yet take it easy on the shoulder for recovery. Threw the light hammer, light WFD, and took a couple stone throws of both types. It went well, shoulder stayed happy.

Afternoon:
Outdoor squatting, my favorite, the heat plus the shade actually feels great to me.

DeFranco Agile 8
50 dislocates with band
Ido's scapular exercises

Squat warm-up: 155# x 5, 187 x 5
Squat work: 230 x 3, 265 x 3, 285 x 6, 295 x 4 rep PR...OOPS, was supposed to end the last set on 295, accidentally loaded 285, so I took some rest and did my proper last set!

In between sets, did some stretching and tree trimming.

--

Sunday 7/11/10: Gymnastics stuff (still testing shoulder), 5/3/1 "3" standing press and weighted chin-ups.

DeFranco Simple Six
50 dislocates with band

Warm-up, rotated among sets of:

Planche progressions - frog stand 10sec., floor tuck planche 10sec., parallette planche lean 10sec.
Front lever hold progressions - tuck FL 10sec. x 2 sets, tuck FL to ext. tuck FL 10sec. total
Wrist & reverse wrist push-ups, 5reps each x 3sets
Mature ring support, 5sec. x 3sets

Supersetted press and chin sets.

Press warm-up: 67# x 5, 87 x 5
Chin warm-up: BW x 5 x 2

Press work: 105 x 3, 120 x 3, 140 x 4 tied old rep PR
Weighted chin work: BW x 3, 10# x 3, 35 x 6 rep PR


Forgot to do prehab/rehab stuff afterwards, will try to do it Monday.

Since the HG are on Sunday, I'm going to try to frontload my workouts this week to get a day or two of complete rest before then. I have two buddies going up to compete and my brother joining us for support. This is a totally full C class, the largest field of competitors in total that the Flagstaff HG has ever had. Should be a good time!

Garrett Smith
07-15-2010, 06:04 PM
Monday 7/12/10: "5/3/1" day front squats.

DeFranco Agile 8

Front squat warm-up: 135# x 5, 185 x 5

Front squat work: 235 x 5, 265 x 3, 300 x 2 rep and absolute PR (http://www.youtube.com/watch?v=hNQhfJ0MeoM) :D

Kettlebells: 1 set, 53# KB, 5 swings to 5 clean & push press to 5 snatches, switch hands

Tuesday 7/13/10: Rest. No workout.

I was supposed to go throw HG stuff this night. However, my shoulder was being cranky on top of my wife not feeling well, so I stayed home.

Wednesday 7/14/10: Gymnastics stuff, "5/3/1" day weighted dips.

DeFranco Simple Six
Ido scapular stability
50 total band dislocates

Warm-up, rotated among sets of:

Tuck planche iso hold, 5 total sets to reach 30sec.
Tuck front lever iso hold, 2 total sets to reach 30sec.
Wrist & reverse wrist push-ups, 5reps x 2sets
Neck bridges, both sides, 10reps
Planche leans, 2reps x 3sets

Weighted dips warm-up: BW x 5
Tuck front lever pull-ups: 3reps

Alternated sets of
Weighted dips: 20# x 5, 50 x 3, 80 x 3 rep PR
Front lever pull-ups: tuck 3reps x 2sets, extended tuck 2reps

Thursday 7/15/10: Gymnastics stuff, planche progression workout, "5/3/1" day for weighted chin-ups, standing press, back squats.

I was a bit tired going into this workout, so I took two Lipo-6 (I think?) fat-burner pills before the workout, bummed them off a gym buddy. They definitely helped the workout!

DeFranco Agile 8 & Simple Six
Ido scapular stabilization with purple band
Jumpstretch lower body stretching with green band

Interspersed between sets of the above and the barbell warm-ups

Tuck planche iso holds: 30sec. total in 6 sets
Bent Arm Straddle Planche: 3sets
Planche Leans: 2reps x 3sets

Supersetted

Weighted chin warm-up: BW x 5reps x 2sets
Standing press warm-up: 65# x 5, 85 x 5
Back squat warm-up: 135 x 5, 185 x 5

Supersetted

Weighted chin-up work: BW x 5, 20 x 3, 50 x 5 rep PR
Standing press work: 115 x 5, 130 x 3, 145 x 4 rep PR
Back squat work: 245 x 5, 280 x 3, 310 x 4 rep PR

Garrett Smith
07-16-2010, 02:21 PM
Added in the details of this week's earlier training to post above.

I am not working out again until a week after the Highland Games, so I'm putting in today and tomorrow now.

Friday 7/16/10 - Saturday 7/17/10: Rest. No workout.

I went and got adjusted today. Saturday night will be the drive up to Flagstaff for the Highland Games. My deload week would normally be coming up, so after the Highland Games capping off the week, I've decided to only do some mobility and flexibility stuff next week. No deloading for me, I don't actually think I get much out of it anyway. Pure rest.

Wish me luck, my shoulder is holding up well, the right knee pain is gone as of a couple days ago (didn't even show up during my max effort squat).

Garrett Smith
07-19-2010, 12:51 PM
Sunday 7/19/10: Flagstaff Highland Games.

My second Highland Games. I will post numbers and placing later, once the results are posted on www.NASGAweb.com .

I'm pretty sure I PR'd on nearly every event, save maybe the hammer throws.

The weirdest thing was that my right shoulder (bicipital tendonitis) hurt really bad the Saturday night before the Games...by the end of Sunday, my shoulder felt pretty dang good, almost pain- and click-free. One wouldn't think that throwing in the triple-digit number of attempts would improve a shoulder, but who knows, and I'll take it. :confused: :D

It's time for my deload week, combined with a post-comp week of rest. This pretty much means I'm taking things very easy for the week, no real training to speak of will be done. Rest, stretching, prehab/rehab, laser, and hopefully I'll have time for an adjustment and a massage.

Comps for the rest of the year include the 100% RAW Worlds first weekend of October and the Tucson Highland Games first weekend of November. If any OL meets show up on the radar before then, and they fit well into the schedule, I may try to fit them in. Otherwise, training will pretty much focus on PL and HG for the rest of the year.

Monday 7/19/10: Rest. No workout.

Lasered right shoulder, trap, and middle finger.

Garrett Smith
07-21-2010, 10:42 AM
Tuesday 7/20/10: Easy stuff.

Joint mobility (Maxwell's Baker's Dozen and some Z-Health)
Ido's band scapular stabilization
Band dislocates, 50 total
Jumpstretch lower body routine
Foam rolling of upper and lower body

Lasered right shoulder.

Derek Weaver
07-21-2010, 12:38 PM
How much Z-Health are you doing these days? I don't see much of it in your log these days.

Garrett Smith
07-21-2010, 12:57 PM
Derek,
Not much, just the 4 high-payoff moves (ankles, feet, hips, t-spine) when I feel like it. I like using multiple different approaches for joint mobility, including "compound" movements.

Honestly, as a private business owner and a father, I don't have time for entire workouts to be practically built around joint mobility drills. I also don't like how Z-Health and the whole "Gym Movement" thing disparage stretching and soft tissue work like foam rolling as counterproductive--I just got rid of some right knee pain through foam rolling--so I think there is hype to the joint mobility panacea idea that I'm fighting against.

I do still tend to use a lot of their neck and wrist stuff...I'm just not posting it as much in my journal as I tend to do those at more random times than before or after my workouts.

Z-Health sure didn't help my subtle winging scapula on the right, the one that helped me develop this bicipital tendonitis (shoulder pain) I've been dealing with now! I have great scapular mobility, now I need more strength.

So anyway, I think it is a great tool for the toolbox...that said, it's a crapload of money for the seminars...but if they were to help avoid a joint replacement in the future, probably all worth it.

Rambling done.

Derek Weaver
07-21-2010, 04:48 PM
Good call. I've got the R-Phase package + Neural 1 Warm Up and don't see any need for anything else.

I too tend to work more on ankle, hips, and more neck for me. Trying to figure out if the wrist stuff is helping or hurting my nagging left wrist pain that's been an issue on and off since I was maybe a junior in high school.

If I do the whole series it's only maybe 2-3x/week. Otherwise I prefer a combo as well for mobility and stability stuff.

Garrett Smith
07-21-2010, 05:50 PM
Good call. I've got the R-Phase package + Neural 1 Warm Up and don't see any need for anything else.

I too tend to work more on ankle, hips, and more neck for me. Trying to figure out if the wrist stuff is helping or hurting my nagging left wrist pain that's been an issue on and off since I was maybe a junior in high school.

If I do the whole series it's only maybe 2-3x/week. Otherwise I prefer a combo as well for mobility and stability stuff.
Don't neglect the t-spine stuff, both open chain type (Z-health circles) and closed chain type (extending over a foam roller).

As for the wrist, you might try finding a chiropractor who does a lot of extremity adjusting (or a wrist/hand PT who does Grade 5 mobilizations) and get it worked on. If that doesn't work, you might try some prolotherapy. My brother is dealing with a bum wrist right now...well, I should say his wrist hurts and he isn't doing much about it!

I do think there is a lot to the mobility/stability continuum (alternating joints) that Z-Health tends to ignore, as they put all of their niche into "mobility"--which doesn't help my mobile (yet not stable) scapula, for example.

Garrett Smith
07-25-2010, 09:07 AM
Wednesday 7/21/10 - Saturday 7/24/10: Rest. No workouts.

I think I lasered my shoulder every weekday, other than that, from Wednesday on I didn't do squat except for walk the dog on Thursday afternoon.

Watched some Highland Games technique videos on Saturday night. Those will help.

Sunday 7/26/10: Yardwork and Deadlifts.

Started out the morning with some hefty tree trimming.

3pm
DeFranco Agile 8
Jumpstretch lower body stretching

KB swings to shoulder height: 20kg x 50reps x 2 sets, alternated hand each swing

Deadlifts (moderate sumo): 135# x 5, 165 x 5, 220 x 3, 250 x 3, 295 x 5, last set was belted and each rep dropped from top (no eccentric)

Glad I'm bringing back in DLs early this time. I definitely need more assistance work off of the floor. Because of this, I'm dropping the 5/3/1 front squats from my program until after the October PL meet, adding in sumo stance box speed squats instead for 8 x 2reps, and doing the BBB 5 x 10reps of sumo stance GMs after the box speed squats. These changes came about partially after bouncing my new programming ideas off of Dave Van Skike and Jay Ashman. Thanks for the sounding board and the suggestions.

Garrett Smith
07-27-2010, 07:00 PM
Added in the deadlift workout to my previous post.

Monday 7/26/10: Bench Press series, Pendlay Rows setting rep max, assistance work.

DeFranco Simple Six + total 50 band dislocates
Ido's scapular routine, 10 reps

I'm following the "bench press series" as described by Jack Reape in this article (http://www.elitefts.com/documents/moscow_and_columbus.htm) to the best of my knowledge and ability (FRICK! I just realized after reading more of his articles on this (http://www.tmuscle.com/free_online_article/sports_body_training_performance/powerlifting_tricks_for_regular_joes) that I did it totally wrong...this will be fixed next time). I added the Pendlay rows for the heck of it, because my upper back can always use the work, because I like the idea of pulling with a snatch grip, and because it is a BB lift from the floor that would seem to lend itself pretty well to 5/3/1 as long as form is kept tight.

Bench press warm-up: 45# x 5, 135 x 5

Bench press series (not really, since I did it incorrectly!): 150 x 3, 165 x 3, 180 x 3, 195 x 3, 210 x 3, 225 x 3

I also took these on the easy side as it's my first workout back on bench and I was also trying the 18" wide grip that is suggested by some people (Wendler among them, I believe?) to extend one's benching career...even at the sacrifice of some poundage.

Pendlay Rows (finding a rep max): Alternated sets with bench. Came up with a final set of 211# x 4reps.

DBs Incline Bench: 65# x 10, these aggravated my shoulder tendonitis like a M-Fer. Dammit. They are dropped from the program.

DB Kroc Rows: 85# x 20, these felt good except for the super-slick-chrome knurling on the DB handles...

I didn't have any time for rehab exercises anyway, so along with my aggravated shoulder, I left it at that.

--

Tuesday 7/27/10: Box speed squats, BBB Sumo GMs.

DeFranco Agile 8
Z-Health ankle
JumpStretch lower body stretching

Sumo box speed squat warm-up: 45# x 5, 95 x 5, 115 x 5

Sumo box speed squats: 135# x 2reps x 8sets

Sumo Good Mornings: 45#(bar) x 10reps x 5sets

Kept it very easy on everything. Still sore in hamstrings from Sunday's DL workout. Last time I tried these box squats I used too much weight and was going way too slow. GMs tend to aggravate my middle back issue, so I went extra easy on them to see how they work this time.

Jay Ashman
07-28-2010, 08:26 AM
I've found having a narrower grip helps me more with my shoulder pain as well.

Yes, you do sacrifice some poundage but its worth it in the long run

Garrett Smith
07-28-2010, 10:32 AM
Jay, I've always been more anterior delt and tricep dominant (easy to tell by looking at me, because I sure don't have big chesticles!), so I think I may actually be stronger in this narrow-ish grip.

My shoulder felt so much better after low-bar squatting yesterday. Strange, I don't get it...like when it felt bad the morning before the HG, then felt my entire shoulder complex tighten up over the lunch break, then it felt great after the HG were over.

Currently doing the ibuprofen carpet-bombing to see if I can put out the fire--there is a time and place for everything.

sean jones
07-28-2010, 01:33 PM
Garrett, I have used this shoulder complex that I stole from Dave Tate with great success.

Shoulder Complex (Prehab)
* 5 pounds all 10 reps
(all dumbbells)
Side Raise 10
Side Raise thumb up 10
Front Raise 10
Front Raise thumb up 10
Over head press 10
Overhead extension 10
Bent Raise 10
Bent Raise thumb up (or thumb down) 10
Bent Front 10
Bent front thumb up 10
Zotsman Curl 10
External Rotation 10

I try and add 2 reps each time I do this. When I get to 20 reps of each exercise then I increase the weight and drop back to 10 reps. It burns like hell but it is highly effective. Also, you can eliminate any exercise that may bother your shoulder.

Garrett Smith
07-28-2010, 02:48 PM
Thanks Sean. Right now the intention is to get the inflammation down so that my shoulder stops getting irritated with nearly any extension movement.

I believe the issue is arising mainly because of some serratus anterior (scapular "winging" issues on my right side--it's not an obvious problem, some might not even notice it on a test, however, I think it is still around and causing my recurrent problems. I got some great suggestions from Ido Portal on things to do to help that issue.

Derek Weaver
07-28-2010, 05:06 PM
Not sure if these couple of exercises may help also.

Bill Hartman knows his stuff.
http://www.menshealth.com/mhlists/principles_of_good_posture/Elevated_Shoulder.php

Garrett Smith
07-28-2010, 06:08 PM
Thanks Derek. I tried a couple of the chair shrugs he mentioned, it may have just irritated it. Bah.

My super-sleuthing skills have come to these observations.

My shoulder felt better after the second half of the day of HG. That involved the weights for distance. Spinning around and throwing weights on chains distracts the shoulder as well as dynamically stretching the pec & anterior shoulder.

I figured out that top one after noticing that my shoulder felt better after my low bar box squats yesterday. The low bar position really stretches the anterior shoulder and pec as well.

I also know there is a nice tender region in my right pec, as well as significant tender points in the bicep on that side. Sometimes one or the other starts twitching.

I think the remedy is to roll the pec/bicep/anterior shoulder a lot, stretch them more (I already seem really flexible in those areas though!), continue to reduce the inflammation, and then get to work on the pre-/rehab exercises to keep it away.

Wednesday 7/28/10: Rest. No workout.

Normal day of rest in my 4-5 days/week workout rotation.

Derek Weaver
07-28-2010, 11:01 PM
Don't neglect the t-spine stuff, both open chain type (Z-health circles) and closed chain type (extending over a foam roller).

As for the wrist, you might try finding a chiropractor who does a lot of extremity adjusting (or a wrist/hand PT who does Grade 5 mobilizations) and get it worked on. If that doesn't work, you might try some prolotherapy. My brother is dealing with a bum wrist right now...well, I should say his wrist hurts and he isn't doing much about it!

I do think there is a lot to the mobility/stability continuum (alternating joints) that Z-Health tends to ignore, as they put all of their niche into "mobility"--which doesn't help my mobile (yet not stable) scapula, for example.

I just noticed this post. I definitely hit a bunch of T-Spine stuff on the foam roller. The Z circles are a little uncomfortable for me and I tend to stay light on them. Also definitely agree with the problems in mobilizing certain joints that shouldn't be (the knee comes to mind pretty quickly). Tony Gentilcore just made a point about that on his blog.

I'll check out those suggestions regarding my wrist.

Regarding your shoulder, it almost sounds like some of the stuff I had going on when I got hurt playing rugby as a high schooler. At least regarding symptoms.

I may still have some info that I can pass along if I can find it. It's been eight years now so I'll have to dig, but I'd be happy to.

I'll quit hijacking your log now.

Jay Ashman
07-29-2010, 08:51 PM
Jay, I've always been more anterior delt and tricep dominant (easy to tell by looking at me, because I sure don't have big chesticles!), so I think I may actually be stronger in this narrow-ish grip.

My shoulder felt so much better after low-bar squatting yesterday. Strange, I don't get it...like when it felt bad the morning before the HG, then felt my entire shoulder complex tighten up over the lunch break, then it felt great after the HG were over.

Currently doing the ibuprofen carpet-bombing to see if I can put out the fire--there is a time and place for everything.

I have the exact opposite problem as you. I am very front delt and chest dominant. When I was at a seminar with Elliot Hulse he said, "my front delts are like muscles on top of muscles"... I overdevelop there easily so I have to do a shitload of back and rear delt exercises to keep me balanced out and if I don't (and lately I haven't because of time restraints) I get pain.

Garrett Smith
07-30-2010, 05:18 AM
Jay,
I think we sort of have the same problem. I need more front (pec/delt/bicep) stretching, and a lot more rotator cuff/rear delt/lower trap strengthening.

Let me just say that doing push presses yesterday (will add log entry later) was about one of the stupidest decisions I've ever made. I'm going back to weighted dips.

Garrett Smith
07-30-2010, 03:57 PM
Thursday 7/29/10: 5/3/1 "5" weighted chin-ups and push presses at P&P.

This was my first workout ever involving push presses. I chose 225# as my actual max to figure my numbers off of. I don't think it would have mattered. My right shoulder wasn't very happy, even though I was in the middle of the ibuprofen two-day thing. Everybody gets a little stupid sometimes.

DeFranco Simple Six
Ido's scapular band series, 10reps, with 50 total band dislocates (done in sets of 10 alternated with the other exercises)

Alternated sets:

Chin-up warm-up: BW x 5reps x 2sets
Push Press warm-up: 95# x 5, 115 x 5

Alternated sets:

Chin-up work: BW x 5, BW x 5, 25# x 6
Push Press work: 130 x 5, 150 x 5, 170 x 5 rep PR (accidentally did a push jerk on rep 5, so I did an extra one to make up for it)

Fooled around with some light weight (like 5 and 7.5# DBs light) cuban presses and rear delt lateral raises for sets of 10.

Shoulder hurt this night in bed. This was dumb. I have decided to go back to weighted dips for two reasons:

The bottom position stretches the pec/ant. delt, something I think I need.
IT DOESN'T HURT MY SHOULDER. Freaking brilliant, eh? Here's yer sign.

--

Friday 7/30/10: 5/3/1 "5" day back squats at home, mid-day.

DeFranco Agile 8
Foam rolling t-spine
Z-Health for ankles & t-spine

Back Squat warm-up: 45# x 5 x 2, 111 x 5, 177 x 5
Back Squat work: 220 x 5, 255 x 5, 285 x 5

I decided I was doing the "I ain't doing Jack Sh*t" program today. The plan for tomorrow is HG practice at 7am, then dodgeball tournament at 10am, so I did the program minimum and left.

As usual, shoulder feels great after squats. Got nice cavitations ("pops") out of both collarbones when getting into LBBS position. Rx is more stretching and rolling.

I also started some cetyl myristoleate today, will see what that does. I'm two hours out from the workout and shoulder still feels better than before.

Garrett Smith
08-02-2010, 09:32 AM
Saturday 7/31/10: Dodgeball tournament.

I wanted to go to the HG practice in the morning before this tournament, however, I stayed home to help my tired wife sleep in.

Tournament was fun upon reflection. The Coed division was fun...we still lost to teams that play 1-2 times a week (this was our first time), but we had a chance.

We got a free entry into the Open division. This was a massacre. It started to irritate me after a while. Oh well.

In the process, I sprained my pinky toe, twisted my foot, and got a court-burn to my outer ankle...all on the left foot, and probably all because I stupidly wore my Vibrams.

Here's hoping all the foot stuff doesn't interfere with my lifting this week.

I am officially retired from the sport of dodgeball after this...no Brett Farve-ing it for me.

--

Sunday 8/1/10: Rest. No workout.

Worked on fixing my left foot. Ice baths are fun.

Garrett Smith
08-02-2010, 05:27 PM
Did I mention my foot got all jacked up in that stupid combination of dodgeball and wearing my Vibrams?

http://www.facebook.com/photo.php?pid=1426826&l=10f31b2e12&id=1048986488

Monday 8/2/10: Bench press series, 5/3/1 "3" Pendlay rows.

DeFranco Simple Six with 30 total band dislocates
LYTPs (http://davedraper.com/blog/2009/07/22/shoulder-ytwls-become-lytps/):
L - done as a standing Cuban press, 15# DBs x 10reps
Y & T - done standing bent at 45 deg. at hip, 5# x 10reps
P - done standing at 45 deg. at hip, 5# x 5reps (those are harder than they look!)

Pendlay rows were done with the bar set up on 45# plate laid flat (each side) to allow for some sucky hamstring flexibility and short arms.

Alternated sets:

Bench press warm-up: 45# x 5, 115 x 5, 135 x 5, 165 x 3
Pendlay rows warm-up: 45 x 5, 95 x 5, 115 x 5, 135 x 3

Work sets, progressed through each round in order, 3 rounds:

1st bench series set: 185# x 3reps, with pause
Pendlay rows: 145 x 3, 165 x 3, 185 x 4
2nd bench series sets: 215 x 3reps, touch-and-go

Last set was actually the easiest, which means I need to go up in weight, probably just 5# this time.

Did some standing LYTPs between sets of bench, no big deal.

DB Kroc Row: 85# x 20 per arm
Stir-the-pot: 5 circles each way
(forgot the name, it's where you stand perpendicular to a cable, holding it out with both arms at shoulder height, and resist the rotational pull for time): 1 set of 60 sec. each side with 2 plates

Left it at that. I was just glad I was able to work out on that dang foot!

Garrett Smith
08-05-2010, 03:18 PM
Tuesday 8/3/10: 5/3/1 "3" day of weighted dips and weighted chins.

DeFranco Simple Six
50 total band dislocates (finally moving my hands closer)
L - standing, 15# DBs x 10
YTP - standing bent 45deg., 5# x 10

Chins warm-up: BW x 5reps x 2sets
Dips warm-up: BW x 5 x 2

Weighted chin-ups work: BW x 3, 15# x 3, 45 x 3
Weighted dips work: 10# x 3, 40 x 3, 70 x 3

Was only able to get the minimum reps. Bench and rows yesterday are the likely reason, so no big deal.

Stir-the-pot: 2sets x 5circles each way
Standing cable iso twist resist: 3plates x 30sec. x 2sets

--

Wednesday 8/4/10: Rest. No workout.

Went and got a neuromuscular therapy massage, focused on my left foot and my right shoulder. Shoulder is doing much better, I'd say 90%.

--

Thursday 8/5/10: 5/3/1 "3" day of back squats, BBB KB swings.

Mix of DeFranco Agile 8 and some Z-Health.
Pressed for time today.

Squat warm-up: 45# x 10, 135 x 5, 185 x 5, 225 x 3

Squat work: 235 x 3, 270 x 3, 305 x 2 :( , weights felt heavy right from the start, didn't hit the 3+ goal number (but didn't hit failure either), called it early rather than doing something stupid!

One KB two hand swings: 100# x 10reps x 5sets

These felt good towards the end!

Little T is teething, kept my wife and I up a lot last night with her coughing (from excess saliva running back into her throat). That's been going on for a couple nights now. Another workout in the books...now to wait and see how the "5/3/1" week goes as to whether I stay here another week or move up!

Garrett Smith
08-11-2010, 07:46 AM
Friday 8/6/10: Rest. No workout.

Unable to get my lunch workout in. Flew to San Diego for a seminar on neurotransmitters and the brain this evening. Planning on doing two workouts together on Saturday evening.

Staying with the Modern Forager (Scott Kustes) at his place in San Diego.

Saturday 8/7/10: Box speed squats, deadlifts, good mornings. World Gym San Diego.

Lacrosse ball to piriformis and TFLs. Some other minor mobility stuff. Warm-up was rushed.

Warm-up:
Sumo stance box squat: 45# x 5, 95 x 5

Alternated two sets of box squat doubles with one set of deadlifts, building up to a planned last set of deadlifts 1x5.

Workout:

Deadlift: 135# x 5
Sumo box squat: 145# x 2reps x 2sets
Deadlift: 185# x 5
Sumo box squat: 145# x 2reps x 2sets
Deadlift: 225# x 5
Sumo box squat: 145# x 2reps x 2sets
Deadlift: 275 x 3
Sumo box squat: 145# x 2reps x 2sets
Deadlift: 305 x 5

Sumo stance good mornings: 45# x 10reps x 5sets

I really liked this workout. I felt the box squats and the intention to explode off the box really helped my deadlifts, as they felt better than two weeks ago at 10# less weight! On the weeks when I'm not practicing HG (which is every other week), I'll probably do this again.

Sunday 8/8/10: Rest. No workout.

Seminar in San Diego and flying home.

Monday 8/9/10: "5/3/1" day of weighted dips and chins. Core stuff.

DeFranco Simple Six
Ido's scapular routine, 10reps with purple band
50 total purple band shoulder pass-throughs
L: 20# DBs x 5reps
YTP: 7.5# x 5reps

Did I mention that my bicipital tendonitis is pretty much gone? I'm pretty stoked about that, I never really had to take any time off (other than my planned deload). It took a lot of care and attention though! :D

Chin warm-up: BW x 5 reps x 2sets
Dip warm-up: BW x 5 x 2

Weighted chin-ups: 5# x 5, 30 x 3, 55 x 3, getting close to rep PRs in terms of added weight, old 3-rep PR was 57.5# added at BW of 185#, today was 55 x 3 at BW of 200# (this is a very good thing!)
supersetted with
Weighted dips: 25# x 5, 55 x 3, 90 x 2, same thing as chins, old rep PR was 91# x 3, I actually did too much weight (Rx was 85#), so now I have to decide whether to progress as normal so next month's cycle would be at 90#, or go up 10# instead of the normal 5# jump.

Core work, 2 rounds of:

Standing iso twist resist, 30sec x 4plates, both sides
Neck bridges, 6 reps, both ways
Stir-the-pots, 5 circles each way

--

Tuesday 8/10/10: Rest. No workout.

Too much to do at lunchtime to go to gym.

Garrett Smith
08-12-2010, 06:16 AM
Wednesday 8/12/10: "5/3/1" back squats and KB swings.

DeFranco Agile 8
Z-health thoracic

Back squat warm-up: 45# x 10, 155 x 5, 185 x 5, 225 x 3

Back squat work: 255# x 5, 285 x 3, 320 x 3 rep PR

Today's lifting was a triple done at 32# less than my meet PR. Other than stomping my feet, there was no real psych-up done. First two reps felt strong, third was a bit of a grinder. In a nutshell, this was the most weight I've lifted (for a single or reps) in practice to this point. Funny that I was only able to pull off a double at 305 last week, going to a 320 x 3 this week. Sleep is a good thing. :D

Double HS KB swings to shoulder height: 53s x 10reps x 5sets

Wow. When these feel even stronger, I can't help but see them helping my deadlift.

Garrett Smith
08-14-2010, 06:04 PM
Thursday 8/12/10: Bench press series, "5/3/1" Pendlay rows, core work.

DeFranco Simple Six
50 total shoulder pass-throughs with purple band
LYTP, 5 reps, 20# for L, 7.5# for YTP

Bench warm-up: 45# x 5, 115 x 5, 155 x 3
Pendlay row warm-up: 45 x 5, 95 x 5, 135 x 3

Did one set of Pendlay rows and then a series of bench press:

Pendlay Rows: 155 x 3, 175 x 3, 195 x 3 rep PR
Bench press series: 190 x 3, 220 x 3, repeated three times

The last set of 220 on bench was my best set. The second heavy set is supposed to be the easiest, with the last one the hardest. I talked to Jack Reape about this...he told me that I should go heavier on my heavy sets and take 40# jumps between the sets. I will do this next time.

Standing iso twist resist: 5plates x 30sec, both sides
Neck bridges: 7 reps
Ab wheel roll-outs from knees: 10reps
Stir-the-pots: 5reps each way

--

Friday 8/13/10: Box speed squats, BBB good mornings.

DeFranco Agile 8 interspersed with Z-Health hip/t-spine/ankles

Box squat warm-up: 45 x 5, 95 x 5, 135 x 3

Sumo stance box speed squat work: 155 x 2reps x 8sets, done on a 3min interval

Sumo stance good mornings: 50# x 10 x 5

--

Saturday 8/14/10: Rest. No workout.

Worked in the morning, hung out with the fam in the afternoon.

Garrett Smith
08-16-2010, 07:02 PM
Sunday 8/15/10: Walk.

40 minute mildly hilly walk with the dog.

Did some minor yardwork later in the afternoon heat.

--

This begins the DELOAD/UNLOAD week. Whatever I feel like.

Monday 8/16/10: Rest. No workout.

More employee difficulties. Hadn't decided on what I would be doing this week. I think I'll be combining my "five-ish" workouts for the week into three.

I'll put the upper body stuff together into one workout, do a squat day, and then move the box squats & GMs together with the scheduled heavy DLs on Sunday. Maybe I'll do some yoga or BW stuff in there somewhere.

Garrett Smith
08-24-2010, 01:36 PM
As of Wednesday last week, my new front office person completely disappeared after her first day, so I had to stay in the office for lunch rather than work out. :mad: I hope she's okay, and this continuing issue (finding a new person) is already screwing up my workouts this week. I shall overcome (and, it's only a couple workouts, not a big deal at all). I just realized that I never got in my back squat workout, whatever.

--

Tuesday 8/17/10: Upper body deload stuff.

DeFranco Simple Six
50 total purple band dislocates (5x10)
L - 25# x 5
YTP - 7.5# x 5

Warm-up, aka "deload" on dips and chins, supersetted:

Dips: BW x 5reps x 3sets
Chins: BW x 5 x 3

Also supersetted:

Bench: 95# x 5, 120 x 5, 145 x 5
Pendlay Rows: 75 x 5, 95 x 5, 115 x 5

--

Wednesday 8/18/10: Rest. No workout.

--

Thursday 8/19/10: Rest. No workout.

--

Friday 8/20/10: Rest. No workout.

--

Saturday 8/21/10: Rest. No workout.

--

Sunday 8/22/10: Walk, box squat / deadlift / good mornings.

7am
Mildly hilly 2 mile walk with me mum and the dog.

4pm - This was in the garage, 98 degrees and 30% humidity.
DeFranco Agile 8

Box squat warm-up: 45# x 5, 115 x 5
Sumo deadlift warm-up: 45# x 10

Sets done on 3min intervals.

Box squats: 165 x 2reps x 2sets
Sumo Deadlift: 155 x 5
Box squats: 165 x 2 x 2
Deadlift: 185 x 5
Box squats: 165 x 2 x 2
Deadlift: 220 x 5
Box squats: 165 x 2 x 2
Deadlift: 286 x 3, dropped from the top
Box squats: 165 x 2 x 2
Deadlift: 315 x 5 rep PR
Sumo Good Mornings: 57# x 10reps x 5sets

--

Monday 8/23/10: Rest. No workout.

--

Tuesday 8/24/10: Rest. No workout.

Dammit I need to get this staffing issue resolved.

On a lighter note, today was Taryn's first day of preschool!

Garrett Smith
08-26-2010, 05:33 PM
Staffing issue will be resolved as of tomorrow (Friday) morning. Frick. This week has been challenging, for both me and my part-time office manager. :(

On a brighter note, there is an awesome office space that I'm looking at in shopping center shared by Tucson's largest Whole Foods. Nice.

Wednesday 8/25/10: "5" week of weighted dips and weighted chins.

DeFranco Simple Six
50 total reps of purple band dislocates
L - 25# DBs x 5reps
YTP - 7.5 x 5reps

Chins warmup: BW x 5reps x 2sets
Dips warmup: BW x 5reps x 2sets

Weighted chins work: BW x 5, 5 x 5, 35 x 6 tied old rep PR
Weighted dips work: BW x 5, 30 x5, 60 x 7 rep PR

These are new PRs at a BW of 195# (supposed to be 200#, but the gluten-free diet shaved those extra pounds off me).

Two rounds of core work:

Ab wheel on knees: 10reps
Front neck bridges: 8reps
Stir-the-pot: 7reps
Reverse neck bridges: 8reps
Standing iso cable twist resist: 5plates x 30sec.
Half wheel: 5 good breaths

Right shoulder got irritated from this workout. I know it is nearly all from the ab wheel and the half wheel. Dropping those for a while.

--

Thursday 8/26/10: Rest. No workout.

Went to go look at the space mentioned above over lunch. With little more than a month left on my current lease, business is currently taking priority over my workouts.

Garrett Smith
08-29-2010, 12:27 PM
Filled in above workout entry. Several positive notes--we have a new, competent front office person (to help my awesome office manager) and I do believe we have found a suitable location for us to move into in about a months' time (working on negotiations now). It also seems that Cori is moving past the suckiness of her first trimester nausea and headaches. :D

Friday 8/27/10: Bench series and "5" Pendlay row workout.

DeFranco Simple Six
50 total reps of purple band dislocates
L - 25# DBs x 5reps (seemed easier, considering moving up next time)
YTP - 10 x 5reps (moved up, staying here for a while)

1 minute each side psoas stretch from MobilityWOD.

Bench warm-up: 45# x 5, 135 x 5
Pendlay row warm-up: 45 x 5, 89 x 5

Rotated through three rounds of:

Bench press, down set, with pause: 180# x 3, 185 x 3, 190 x 3
Pendlay row: 140 x 5, 160 x 5, 180 x 7 rep PR
Bench press, up set, touch-and-go: 220 x 3, 225 x 3, 230 x 3
1 minute per side psoas stretch, 3 rounds

Kroc DB rows: 90# x 20reps per side

One round of core work:

Front neck bridges: 8reps
Stir-the-pot: 7reps
Reverse neck bridges: 8reps
Standing iso cable twist resist: 5plates x 30sec.

--

Saturday 8/28/10: Walk, HG practice, "5" back squat workout.

6am
~2 mile mildly hilly walk with me mum and the dog.

7:30am
Highland Games practice. Threw light hammer, both stones, and some WFH with various weights. Threw a 73'-something on the hammer (would be a 5' PR), along with a 25'-something on the Braemar stone (would be a 2' PR). The stones are by far my best events.

Finished up with some of the MobilityWOD shoulder stretching and extra credit on the hamstrings.

Holy cow. I really need to get to these practices, so I can move up to the B's after the Tucson Games in early November!

3pm
DeFranco Agile 8

Back squat warm-up: 45# x 5reps, 111 x 5, 177 x 5
Back squat work: 225 x 5, 260 x 5, 295 x 5 rep PR, I chose to stop at 5 because I have my PL meet of the year in 6 weeks and I need to figure out my taper.

I'm not going to put it all in, but I've done all of the MobilityWODs to this point. At a family BBQ, I did the 4 minutes of A2A squatting.

--

Sunday 8/29/10: KB swings, box squat, sumo GM workout.

AM: Did the MobilityWOD hip stuff. Extra credit on the hamstrings.

3pm
DeFranco Agile 8

Done on 3min. intervals
Box squat warm-up: 45# x 5, 111 x 5
Box squat work: 177 x 2reps x 8sets

Sumo stance good mornings: 62 x 10reps x 5sets

I thought about making up the BBB KB swings I missed on my back squat day, then remembered the HG practice and thought better of it. I was pretty sore this weekend from all of this.

Dave Van Skike
08-29-2010, 02:24 PM
nice work on the braemar and hammer.

Garrett Smith
09-03-2010, 07:25 AM
Thanks Dave!

Oh boy, I need to add an update today. I wanted to put this in before I forgot. In this article (http://www.t-nation.com/free_online_article/most_recent/16_training_tips_from_contreras), Bret Contreras put forth this statement:
I've never met a guy who wasn't jacked as hell and functionally strong who could full squat 315 x 10, conventional deadlift 405 x 10, walking barbell lunge 225 x 10, bench press 315 x 10, weighted chin 90 x 10, weighted dip 135 x 10, military press 185 x 10, and row 275 x 10.
I found it interesting...not to pursue as goals in and of themselves, rather as some signposts along the way. My training in general seems to be moving me closer to nearly all of them anyway. I would be changing them a bit to fit my needs and what I like to do.

Currently, I am estimated (through my 5/3/1 spreadsheet and estimated maxes) to be at:

Back squat - 385# 1RM (estimated 1RM needs to be 420 to get 315 x 10)
(Sumo, that's how I roll) Deadlift - 405# 1RM (estimated 1RM needs to be 540 to get 405 x 10)
Barbell lunge - No idea, don't do these ever
Bench press - 270# 1RM (estimated 1RM needs to be 420 to get 315 x 10)
Weighted chin - 105# (estimated 1RM needs to be 187 to get 90 x 10)
Weighted dip - 138# added (estimated 1RM needs to be 247 added to get 135 x 10)
Military press - 170# (estimated 1RM needs to be 247 to get 185 x 10)
(Pendlay) Row - 367# (estimated 1RM needs to be 367 to get 275 x 10)

OK, fine. So I have a LONG way to go on nearly all of them. Probably two years of solid training. Better to reach for the stars, right? Those pressing numbers seem pretty dang high to me. Oh well, I will continue my strength pursuit, if these happen, then they happen!

Derek Simonds
09-03-2010, 08:45 AM
Yeah those are huge numbers from my perspective... Glad to here Cori is feeling better, new office person is working out and you found a place to move. All those are quality things to have happen.

Nice work on the training as well!

Garrett Smith
09-03-2010, 05:41 PM
Thanks Derek!

As of Tuesday, I received my 5-week meet prep program from Jack Reape. Very similar to what I did from him last time, with a few changes to allow me to stay in something like my 5/3/1 until two weeks out.
--

Monday 8/30/10: "3" day weighted dips and weighted chins.

DeFranco Simple Six
50 total purple band dislocates
Ido Portal's scapular exercises, 10reps
L - 25# x 5
YTP - 10# x 5

Yeah, that's a lot of prep work...and my shoulder is close to pain-free. :p

Chins warmup: BW x 5reps x 2sets
Dips warmup: BW x 5reps x 2sets

Weighted chins work: 15 x 3, 45 x 3, 75 x 3 did minimum on purpose
Weighted dips work: BW x 3, 20 x 3, 45 x 3 did minimum on purpose

Two rounds of core work:
Front neck bridges: 8reps
Stir-the-pot: 8reps
Reverse neck bridges: 8reps
Standing iso cable twist resist: 5plates x 30sec.

--

Tuesday 8/31/10: Rest. No workout.

--

Wednesday 9/1/10: "3" back squat workout, with modified percentages.

DeFranco Agile 8

Mr. Reape told me to up my %s on the "3" week to 80/85/90 from the standard 70/80/90 and only do 3 reps on the final set.

Back squat warm-up: 45# x 5reps, 111 x 5, 177 x 5
Back squat work: 275 x 3, 295 x 3, 310 x 3

--

Thursday 9/2/10: Rest. No workout.

Took lunchtime to do marketing stuff.

--

Friday 9/3/10: Bench press series, "3" Pendlay rows.

DeFranco Simple Six
50 total purple band dislocates
Ido Portal's scapular exercises, 10reps
L - 25# x 5
YTP - 10# x 5

Bench warm-up: 45# x 5, 95 x 5, 135 x 5
Pendlay row warm-up: 45 x 5, 89 x 5

Rotated through three rounds of:

Bench press, down set, with pause: 185# x 3, 190 x 3, 195 x 3
1 minute per side hamstring stretch, 3 rounds
Bench press, up set, touch-and-go: 225 x 3, 230 x 3, 235 x 3
Pendlay row: 150 x 5, 170 x 5, 190 x 3

Kroc rows: 90# KB x 20reps

Garrett Smith
09-07-2010, 09:24 AM
Saturday 9/4/10: Walk, HG practice.

6am
2 mile mildly hilly walk with me mum and the dog.

7:45am
Highland Games practice.

Threw the light hammer and light WFD. Both sucked in general. Sleep has been poor. Felt like I had no juice, so I quit early rather than practicing more crap. Because of the lack of energy, I pushed back my Box SQ & DL workout to Monday.

--

Sunday 9/5/10: Rest. No workout.

Taryn's 2nd birthday party at the gymnastics place. It was lots of fun.

--

Monday 9/6/10: Make-up workout from last week. Box squats and deadlifts.

Foam roll ITB, VLO, ant. quad, aDd magnus, t-spine.
Lacrosse ball TFL & piriformis

During the course of the workout, I believe I made up 3 MobilityWODs. Still 3 days behind on it though.

Box squat warm-up: 45# x 10, 95 x 5, 135 x 2
Deadlift warm-up: 45 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 1

Workout was to be 8sets x 2 of 55% box squats and 7 x 1 of 70% deadlifts.

Supersetted:

Box squats: 155 x 2 x 8
Sumo DLs: 275 x 1 x 7

Forgot my sumo good mornings as I was in a rush to get home for the evening.

This coming week is supposed to be a re-hash of my "3" week, with the increased percentages on my squat for 5/3/1.

Garrett Smith
09-09-2010, 07:59 AM
Tuesday 9/7/10: Rest. No workout.

Went to Taryn's preschool for her little birthday celebration, then had to go look at another potential office space (first one appears to have fallen through).

Wednesday 9/8/10: Combined two workouts, "3" day of weighted chins, weighted dips, and back squat.

Had to get in two workouts today due to letting last week's workout spill over onto Monday and missing yesterday's session. Still doing modified percentages today (80/85/90 instead of the rx'd 70/80/90) from Jack Reape's meet prep program. Also made up about three days worth of MobilityWODs within the warm-ups and workout.

Foam rolled ITB, VLO, ant. quad, t-spine
Lacrosse ball TFL, piriformis
Softball ant. shoulder/pec
Deep lunges and straddle rolls
L - 25# DBs x 6
YTP - 10# DBs x 6

Warm-ups, rotated through sets of:

Chin-ups: BW x 5reps x 3sets
Dips: BW x 5 x 3
Squats: 45# x 10, 135 x 5, 185 x 5, 225 x 3

Work sets, rotated through sets of:

Weighted chin-ups: BW x 3, 20 x 3, 45 x 3
Weighted dips: 15 x 3, 45 x 3, 75 x 3
Squats: 275 x 3, 295 x 3, 310 x 3

Felt not-so-strong at the start of the workout, that all worked itself out by the end of the workout and I finished on a strong note! Good day. Glad I pushed the BoxSq & DL workout back a day and had a day off in between. If I had more time on a regular basis, I'd probably do this combination workout more often.

Garrett Smith
09-13-2010, 12:21 PM
Thursday 9/9/10: Rest. No workout.

--

Friday 9/10/10: Bench press series and "3" day Pendlay row workout.

DeFranco Simple Six
Ido's band routine, 10 reps purple band
50 total band dislocates
L - 25# x 6reps
YTP - 10# x 6reps

Bench warm-up: 45# x 10, 95 x 5, 135 x 3, 155 x 3
Pendlay row warm-up: 45# x 10, 95 x 5, 135 x 3

3 rounds of:

Bench (down set): 185 x 3, 190 x 3, 195 x 3
Pendlay row: 150 x 3, 170 x 3, 190 x 3
Bench (up set): 225 x 3, 230 x 3, 235 x 3
Something from the MobilityWOD.

--

Saturday 9/11/10: Rest. No workout.

I would have loved to have gone to a HG practice with the UA's throws coach, but my preggo wife needed the sleep and I'm not supposed to be throwing at this point so close to the upcoming PL meet. There will be more opportunities in the future.

--

Sunday 9/12/10: Box squat and deadlift workout combo.

Lacrosse ball TFL, piriformis
Band-distracted mWOD for hips
Did the mWOD foam roll "fuzz" work the night before.
Deep mountain climbers and squat mobility series

Deadlifts were to be done at 75% of meet goal for 7 singles. Box squats were to be done at 50% of meet squat goal for 8sets of 2.

Deadlift warm-up: 45# x 10, 135 x 5, 185 x 3, 225 x 2, 275 x 1
Box squat warm-up: 45 x 10, 95 x 5, 135 x 2, 165 x 2

Supersetted on the 3min. interval:

Box squats: 190# x 2reps x 8sets
Deadlifts: 315# x 1rep x 7sets

Sets done on the 2min. interval:

Double KB swings: 53# x 5reps
Standing Iso Twist Resist, right: 5plates x 30sec.
Double KB swings: 53# x 5reps
Standing Iso Twist Resist, left: 5 plates x 30sec.
Double KB swings: 53# x 5reps
Stir-the-pot: 7reps each way
Double KB swings: 53# x 5reps
Front neck bridges: 8reps
Double KB swings: 53# x 5reps
Rear neck bridges: 8reps

Gym closed at 4pm or I would have gone through a whole 'nother round of the above. Great workout.

--

Monday 9/13/10: Rest. No workout.

I don't think I slept a wink last night. I have a little bit of a sniffle going into the fourth week straight of training. Going to give myself an injection of some things to boost the old immune system and take today completely off, get to bed early.

Garrett Smith
09-14-2010, 05:18 PM
Tuesday 9/14/10: Rest. No workout.

Blurg. Forgot I had to go with my lovely wife to the 2-year pediatrician visit for Taryn.

The plan is to lump together my chin/dip workout tomorrow with my squat workout. Should be fun, plan is to do a double with 330#.

Garrett Smith
09-17-2010, 05:50 PM
At this point I'm all caught up on the mWODs.

Wednesday 9/15/10: 5/3/*2* day of weighted chin-ups, weighted dips, and back squats.

Can't remember what I did for warm-up. General stuff, lacrosse ball, foam rolling, some mWOD stretches.

Jack Reape told me to do a double on my final sets of 5/3/1 this week, I listened.

Warm-up, rotated through:

Chin-ups: BW x 5reps x 2sets
Dips: BW x 5 x 2
Squat: 45# x 10, 135 x 5, 185 x 5, 225 x 5

Work sets, rotated through:

Weighted chin-ups: 5 x 5, 35 x 3, 60 x 2
Weighted dips: 30 x 5, 60 x 3, 90 x 2
Squat: 260 x 5, 295 x 3, 330 x 2 rep PR (with video) (http://www.youtube.com/watch?v=iw04YCDHCtM)

Not only was my last set a rep PR, it was the most weight I've ever squatted in practice. I've only squatted more than that twice in my life, both times at meets. One year ago, this was my meet PR (and I always lift more in meets!).

No time for accessory work. Will add it in later this week (core stuff and KB swings).

--

Thursday 9/16/10: Bench press series, Pendlay row 5/3/*2* workout.

Foam roll t-spine
Ball roll pec and scapular muscles (with shoulder extension)
IR & ER Kstar stretching

I was a little concerned about this workout, as I wanted to go heavier than last week on the bench press. The fact that I did heavy dips and chins yesterday was bound to factor in somehow. My approach was to space my bench series jumps further apart (10# apart rather than the 5# I had been doing) and end my last set 5# heavier than last time--this meant I started lighter and ended heavier. It seemed to work. Did I mention I'm doing no assisted lift-off on the bench?

Bench warm-up: 45# x 10, 95 x 5, 135 x 5
Pendlay row warm-up: 45 x 10, 95 x 5, 135 x 5

Rotated through sets of:

Bench (down set with pause): 180 x 3, 190 x 3, 200 x 3
Pendlay row: 160 x 5, 180 x 3, 200 x 2 rep PR
Bench (up set touch-and-go): 220 x 3, 230 x 3, 240 x 3
An mWOD mobilization (can't remember)

Didn't have time for any accessory work. Will make up my one set of Kroc rows later.

--

Friday 9/17/10: Deadlifts 5 singles at 85% of meet goal, accessory work (make-up stuff).

Foam roll quad, t-spine
Lacrosse ball VMO, TFL, piriformis
Band stretch hamstring

Deadlift warm-up: (Sumo GM 45# x 10), 45 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1

Deadlift work, sets done on 4min. interval: 360 x 1rep x 5sets

My grip was really starting to go on the last set, I started noticing it slipping on the third single. Not good, however, I was planning on doing some more grip-specific work before the November HGs, so it should work out fine.

On a similar note to the squats done earlier this week, I have only deadlifted more weight than 360# three times in my life, and that was all in competition as well. My best DL one year ago was 365#. Very little pscyh-up was done for these DLs.

Rotated through 1 round of, done on 2min. interval:

Sumo good mornings: 65# x 10
Standing iso twist resist right: 5plates x 30sec (moving up in weight next time)
Sumo good mornings: 65# x 10
Standing iso twist resist right: 5plates x 30sec (moving up in weight next time)
Sumo good mornings: 65# x 10
Neck bridges front: 9reps
Sumo good mornings: 65# x 10
Neck bridges rear: 9reps
Sumo good mornings: 65# x 10
Stir-the-pot: 9circles each way

The above took care of my accessory work for the BP/row day and DL day. I will make up the accessory work for my SQ and dip/chin day on my box squat day (probably Sunday). Things are really progressing well in this last heavy week before the meet, I'm excited at the possibilities in Vegas.

Garrett Smith
09-20-2010, 02:13 PM
Saturday 9/18/10: Rest. No workout.

Family stuff. Got lots of walking in following Taryn around, wearing the diaper backpack as a bonus.

--

Sunday 9/19/10: Box squats and make-up core work.

MobilityWODs done within the warm-up and workout.

Box squat warm-up: 45# x 10, 95 x 5, 135 x 3, 185 x 2

Sets done on the 4min. interval.
Box squats (low box): 230 x 2reps x 8sets

Those were pretty hard. I still don't know what "fast" means on these. The bar is lifting off my back at the top, so I must be building some speed somewhere in there!

2 rounds of the following, done on the 2min. interval.

Sumo stance double KB swings: 53# x 5reps
Standing iso twist resist right: 6plates x 30sec
Sumo stance double KB swings: 53# x 5reps
Standing iso twist resist right: 6plates x 30sec
Sumo stance double KB swings: 53# x 5reps
Neck bridges front: 10reps
Sumo stance double KB swings: 53# x 5reps
Neck bridges rear: 10reps
Sumo stance double KB swings: 53# x 5reps
Stir-the-pot: 9circles each way

Closed out the gym on a Sunday afternoon for the second week in a row. :D

--

DELOAD WEEK BEGINS.

Monday 9/20/10: Rest. No workout.

Nothin' doin' today after Sunday's workout.

Garrett Smith
09-25-2010, 11:55 AM
My prescription for this week was a modified NFL combine bench test with 185# and a day of sled dragging a la WestSide stylee. No big deal. Still keeping up on the mWODs.

Tuesday 9/21/10: Modified bench press combine test.

Modified Simple Six
50 total band dislocates
L - 25# x 5
YTP - 10# x 5

Bench warm-up

Modified bench combine test: 185# x 17reps

--

Wednesday 9/22/10: Rest. No workout.

--

Thursday 9/23/10: Rest. No workout.

--

Friday 9/24/10: Sled dragging.

I had never done any sled dragging before, so I erred on the side of caution here in my deload week.

Foam rolled quads and ITB
Standing hip flexor stretch

Sled dragging, about 25 yards each way:

2 round-trips with no weight
2 round-trips with 25# added
2 round-trips with 35# added

No big deal. Might have under-done it.

--

Saturday 9/25/10: Rest. No workout.

Garrett Smith
09-28-2010, 04:19 PM
Sunday 9/26/10: Rest. No workout.

Trimmed a bunch of tree branches by hand. Grip was a bit sore for a couple days after this.

--

Monday 9/27/10: Rest. No workout.

Lots of lease stress at work. Why are people so g*ddam greedy and retarded? If I only teach my daughter one thing in her life, let it be the Golden Rule.

--

Tuesday 9/28/10: 1st of 3 PL meet prep workouts.

Goal for today was triples of 70% on squat and 80% on bench, with some light assistance work.

Jumpstretch lower body series
Ido's scapular routine, 10 reps, with 40 total dislocates

Alternated sets of the two exercises:

Squat: 45 x 5, 95 x 5, 135 x 3, 185 x 3, 225 x 3, 270 x 3
Bench press: 45 x 5, 95 x 3, 135 x 3, 185 x 3 x 2sets, 225 x 3 with pause

Assistance work, alternated sets of:

BW dips: 8reps x 3sets
Sumo stance good mornings: 45# x 10reps x 3sets

Garrett Smith
10-05-2010, 03:12 PM
Wednesday 9/29/10: 2 of 3 PL meet prep workouts.

Today was supposed to be an "easy 3/4 warm-up" workout...meaning to do my meet warm-up sequence minus the final set. I accidentally did all my warm-up sets, oops. Also, I realized that I forgot to do my DL warm-up sequence with yesterday's workout, so I added it in to today's workout. I figured this would be okay since I was getting a massage the next day.

Warm-up percentages listed below were based on my meet goals...SQ 385#, BP 275#, DL 420#.

Squat: 40%x3x2, 50x1, 60x1, add belt 70x1, 80-85 x1
Bench: 20%x5, 40x3, 50x1, 60x1, 70x1, 80-85 x1
Deadlift: 50%x1, 60x1, 70x1, add belt 80x1

--

Thursday 9/30/10: Massage.

Neuromuscular therapy massage. She really worked over my quads.

--

Friday 10/1/10: Rest. No workout.

Worked a full day, took the later flight to Vegas. Did some of the MobilityWOD in the airport while I was waiting, KStar would be proud.

--

Saturday 10/2/10: 3 of 3 PL meet prep workouts. Squat and bench warm-ups. Riviera Hotel & Casino on the strip.

My buddy StevO was lifting today, the 181s and under. He had a pretty good meet, hit 2 PRs.

During the meet today, I did a bunch of stretching and foam rolling.

After the meet was done, I went back to the warm-up area and did my squat and bench warm-ups. I can't remember my exact numbers, but it went pretty much like this:
Squat: 40%x3x2, 50x1, 60x1, add belt 70x1, 80-85 x1
Bench: 20%x5, 40x3, 50x1, 60x1, 70x1, 80-85x1

--

Sunday 10/3/10: 100% RAW Worlds powerlifting meet in Las Vegas, 198s and up.

Showtime!

The day before, I weighed in at 198.4#, technically the cut-off was 198.2, but since I was still in underwear and spandex shorts and the lady didn't want to have to bring a guy down to weigh me nekkid, they said I was OK.

I was in the first of three flights, usually the 4th or 5th lifter of around 8 guys.

Squat:

150kg / 330.7#
167.5kg / 369.3#
172.5kg / 380.3 NEW MEET PR
Bench:

105kg / 231.5#
122.5kg / 270.1# NEW MEET PR
127.5kg / 281.1 MISS :(
My buddy told me I lost the last attempt forward (towards my feet). It felt strong off my chest, stopped about halfway up. The second attempt was very strong.

Deadlift:

165kg / 363.8#
185kg / 407.9#
190kg / 418.9# NEW MEET PR
Total: 485kg / 1069.4# NEW MEET PR

A great day. Everything pretty much came together, finally smashed the 400# DL barrier! :D

The next meet is in March, where my goals will be to break the 400# squat, 300# bench, and 1100# total.

--

Monday 10/4/10: Rest. No workout.

Not a fun day. Low back was tight (no pain) from the meet. Had to catch a shuttle to the airport at 4AM for my 6:35AM flight home. Got home, had to meet with the commercial realtor to cover more lease BS, then I got to work a full afternoon. At least I slept well that night, and I did my day just fine with no coffee...did I mention I only slept two hours because I couldn't fall asleep?!?! Blurg. Back to the grind!

--

Tuesday 10/5/10: Rest. No workout.

Going to catch up on a good portion of the 4 days of MobilityWOD that I fell behind on tonight at home.

Jarod Barker
10-05-2010, 08:17 PM
Wow congratulations on the PRs! I hope your back recovers quickly.

Garrett Smith
10-06-2010, 06:27 AM
Thanks Chad. My back is good to go, it actually got a bit tight from my arch on the bench press (which is really big, I'm told). It's fine now, just a bit of soreness all over, and I now am pretty much taking off until Saturday when the guys will be throwing HG stuff again.

Samuel Hughes
10-06-2010, 08:16 AM
Nice PR's. And thanks again for the email conversation.

Jarod Barker
10-06-2010, 09:10 PM
Thanks Chad. My back is good to go, it actually got a bit tight from my arch on the bench press (which is really big, I'm told). It's fine now, just a bit of soreness all over, and I now am pretty much taking off until Saturday when the guys will be throwing HG stuff again.

Ah, I do that too sometimes. I have an elongated spinous process on one of those low vertebrae, so if I'm not paying attention to keeping my arch a bit more shallow than I am capable of going, I'll end up with a sore low back after bench press day. My stupid trick is to squeeze my butt cheeks really hard before I start the lift, it seems prevent me from being able to over arch.

Garrett Smith
10-07-2010, 08:32 AM
Sam, glad I was able to help (I hope).

Chad, that's a pretty good suggestion, I will try that. I'm switching to overhead press for the next 3 months, so it will have to wait a while.

Wednesday 10/7/10: MobilityWOD makeups.

Did about 2.5 days of the 4 days of mWODs I fell behind on. By tomorrow, I'll have another 2.5 days to finish up.

Finally signed a lease on my new office yesterday, so at least the "new place" stress is off for a while, now to deal with the "old place" stress and get that behind me.

Garrett Smith
10-12-2010, 10:01 AM
Thursday 10/7/10: Rest. No workout.

--

Friday 10/8/10: Rest. No workout.

Over the last two days, I caught up completely on the MobilityWODs.

--

Saturday 10/9/10: Rest. No workout.

Created my new programming for the next 1-2 months. My issue will be getting in HG practice while at the same time doing my OLs, which at this point only seem feasible to do at home on the weekends.

The order of these workouts is not determined yet:

5/3/1 weighted dips and weighted chin-ups, extra bicep & tricep work
5/3/1 standing press and Pendlay rows, extra grip work
Snatch + pulls and 5/3/1 front squat (probably Saturday)
Clean & Jerk + pulls and 5/3/1 back squat (probably Sunday, yeah, I'll be tired)
Recovery workout, some easy GS KB fitness protocol-ish stuff OR HG practice

I will continue to do the MobilityWODs and try to do 3 handstands a day. Coming up in late November or early December will be the yearly "month off of weights".

--

Sunday 10/10/10: Intro back to OL workout.

Foam roll quads, ITB, t-spine
Pain ball piriformis
Couch stretch, pigeon stretch

Simple goal was to go up to around 70% of my maxes (90/110kg).

Snatch warm-up drills with bar
Snatch: 30kg x 3, 40 x 3, 50 x 2, 60 x 2, 67.5 x 1 (OOPS, went 5kg too high, no biggie)
Clean & Jerk: 50kg x 2, 60 x 2, 70 x 1, 77.5 x 1

--

Monday 10/11/10: 5/3/1 "5" dips and chins.

Modified Simple Six (changed sleeper stretch to KStar's bilateral internal rotation stretch, did the arms-behind-body-grabbing-bar-and-squat-down stretch instead of band pec stretch)
Ido's scapular routine, 10 reps, purple band, 50 total dislocates
L - 25# DBs x 6
YTP - 10# DBs x 6

Chin-up warm-up: BW x 5reps x 2sets
Dip warm-up: BW x 5 x 2

Weighted chin-up work: BW x 5, 5 x 5, 35 x 5
Weighted dip work: BW x 5, 30 x 5, 60 x 5

--

Tuesday 10/12/10: Rest. No workout.

Feeling surprisingly fatigued from the OLs done on the weekend.

Garrett Smith
10-14-2010, 05:07 PM
Wednesday 10/13/10: 5/3/1 "5" press and Pendlay rows, EDT KB presses and rows.

I worked out at www.EvolutionTucson.com , Danny Sawaya's new place. Great setup, and it is only a half-mile from my soon-to-be new office digs. Sweet. :D

Modified Simple Six
Ido's scapular routine with purple band
50 total dislocates

Standing press warm-up: 45# x 5, 95 x 5
Pendlay Row warm-up: 45# x 5, 95 x 5

Disclaimer--the gym I was at only had 10#, 25# and 45# plates, so it was difficult to get near the numbers I was supposed to hit. I did what I could, and by the time I left, Danny had gone and bought some 5# and 2.5# plates to solve the issue.

Standing press work: 95 x 5, 115 x 5, 135 x 5 rep PR (Rx'd numbers were 100/120/135)
Pendlay row work: 135 x 5, 155 x 5, 185 x 5 rep PR (Rx'd numbers were 140/160/180)

As I've been feeling a bit drained this week--maybe the meet took more out of me than I though it would--I decided to just do the "Jack Shit" version of the "5" day. It's nice to be at a point where even when I hit the minimum numbers that I'm still getting rep PRs!!! I have been thinking of adding some assistance-slash-conditioning after my upper body oriented days, and I did this today.

10 minute EDT (Escalating Density Training) session:

35# double KB presses = 45 total reps
53# double KB bent-over rows = 45 total reps

I obviously need to go up in weight. I liked the 10 minute limit (rather than the normal EDT 15 minute Rx). I believe I will be doing the same thing for the DB curls and skullcrushers that I followed up my chin/dip workout with the other day. The gun show may be returning to town. :cool: LOL

Thursday 10/14/10: IT'S MY BIRTHDAY! Rest. No workout.

I have now entered the Masters division of OL (and some PL). I'm actually happy about that, as I'm just getting towards the intermediate level, while most guys are injured by now and sort of on their way out. I like where I'm at.

I'm not doing squat today. Had a gluten-free pizza for lunch, my first one ever.

Garrett Smith
10-18-2010, 10:07 AM
Wow. Just glanced at the first post of mine in this training journal where I started at a BW of 175#. I pretty much run at 195-198# these days, with brief forays into the 200s. Being stronger is nice too.

Friday 10/15/10: Rest. No workout.

--

Saturday 10/16/10: Rest. No workout.

I was supposed to do my first of two weekend OL workouts today. I ended up being the sweet guy and letting my preggo wife go to an all-day scrapbooking event while I worked in the morning and babysat in the afternoon.

Foam rolled quads/ITB
Lacrosse ball TFL, piriformis, VMO

--

Sunday 10/17/10: Hill walk, snatch and 5/3/1 "5" front squats.

8:30am
Hilly 2.5 mile walk with me mum and the dog

--

3:30pm
Made up a bunch of MobilityWOD stuff.

The plan was to work up to 80% on the snatch, my bad math actually had me doing 75% today.

Snatch drills warm-up with 15kg bar
Snatch: 25kg x 3, 35 x 3, 45 x 3, 55 x 2, 65 x 1, 67.5 x 1

Front squats were calculated to be done at an estimated 1RM of 350#. This would account for the 300# x 2 set I did before I stopped doing front squats 3 months ago. I knew going in that this was going to be a stretch. I also had to stay extra-quiet during the set since Taryn was in the other room.

Front squat warm-up: 45# x 5, 155# x 5
Front squat work: 205 x 5, 235 x 5, 270 x 4 :(

Actually, when I look at my old rep PRs, that last set is nothing to bitch about. Anyway, I decided to finish the rest of this month's 5/3/1 cycle based on a theoretical 1RM of 340# instead of 350 and give it another crack next month. Shoot, to actually imagine front squatting 350 is pretty awesome anyway, IMO. Yay me.

Garrett Smith
10-18-2010, 05:58 PM
Monday 10/18/10: Clean & Jerk, 5/3/1 "5" back squats, at Evolution Fitness (www.evolutiontucson.com).

Foam roll quads, ITB
Lacrosse ball VMO, piriformis
Stretch 1 min. piriformis, hip flexor (couch stretch)

The plan was to work up to 82.5kg/182# (75% of 110kg/242#) with C&Js.

Clean & Jerk warmup drills with 20kg bar

Clean & Jerk: 95# x 2, 115 x 2, 135 x 2, 155 x 1, 185 x 1, 190 x 1 x 2sets OOPS went heavier than intended, no big deal, I really need to work on my math.

We have Rogue pound plates at Evolution, so I'm not doing kilo OLs.

Back squat warm-up: 45# x 5, 135 x 5, 185 x 5
Back squat work: 225 x 5, 255 x 5, 290 x 6

Decent day. Falling back into things nicely.

Garrett Smith
10-21-2010, 05:36 PM
Tuesday 10/19/10: 5/3/1 "3" press and Pendlay row, EDT KB presses and rows.

Foam roll t-spine, lats
Stretch lat, pec/delt, internal rot.
Ido's scapula band routine with purple band
50 total dislocates with purple band

All exercises supersetted

Press warm-up: 45# x 5, 95 x 3
Pendlay row warm-up: 45 x 5, 95 x 3

Press work: 110 x 3, 125 x 3, 140 x 4
Pendlay row work: 150 x 3, 170 x 3, 190 x 4 rep PR

EDT 10min. session, alternating sets:

Double KB press: 44# x 26reps
Double KB rows: 62# x 26reps

I'll be working up to 30 reps before I move up in weight again.
--

Wednesday 10/20/10: Rest. No workout.

Had a short lunch as Cori had a sonogram...we are having a BOY! :D Now to work on names...

--

Thursday 10/21/10: Snatch 80% and 5/3/1 "3" front squats.

Foam roll quad, ITB
Lacrosse ball piriformis
Stretch piriformis, hip flexor (couch stretch)
Jumpstretch hamstring

Snatch warm-up drills with 45#
Snatch: 65# x 3, 85 x 3, 115 x 3, 135 x 2, 155 x 2, 175 x 1 tweaked shoulder, 180 x miss forward, 180 x miss backward, quit for the day on snatches

OK. My math skills need some help. The plan was to go to 80%. That should have been around 72kg (160#). For some reason, I thought it was 82kg (180#). Did a little shoulder tweak on the 175# single, did some decompression with a green band, it has seemed to be fine after that! Thank G-d.Basically I lifted heavier than I wanted to at this point in my return to OL, it bit me in the butt a bit, hopefully everything is still peachy.

IMPORTANT NOTE: ALL 5/3/1 "3" DAYS ARE BEING MODIFIED TO ENTAIL 80/85/90% WEIGHTS INSTEAD OF 70/80/90% AS IT IS WRITTEN. ON THE "1" DAY, THE FINAL SET IS A DOUBLE INSTEAD OF A MAX REP SET. NO MORE MAX REP SETS UNLESS I'M FEELING CHEEKY. :p

Front squats are based on 340# theoretical max for 5/3/1 currently.
Front squat warm-up: 135 x 5, 185 x 3
Front squat work: 245 x 3, 270 x 3, 275 x 3 rep PR, OOPS went too heavy on the second set :mad: , Grok sez math is hard.

I'm very fatigued after all of that. Just tired. Rolling that one workout over into this week may or may not have been a good idea.

Garrett Smith
10-25-2010, 05:43 PM
Friday 10/22/10: Rest. No workout.

--

Saturday 10/23/10: 5/3/1 "3" day weighted chins and ring dips. 10min. EDT JM presses and DB curlz. Home garage gym.

Foam roll lats, t-spine
Ido's scapular band routine
Stretch IR, lat, anterior shoulder
50 total band dislocates

Holy cow. So because I've switched gyms (to Evolution and my garage), I have no more place to do bar dips. I've decided to switch to ring dips. I decided to start slow, which was good, because I'm shaky as hell on the rings at this point.

Ring dips warm-up: BW x 3reps x 2sets
Chin-up warm-up: BW x 5 x 2

Ring dips work: BW x 3 x 3
Weighted chin-ups work: BW x 3, 20# x 3, 45 x 3

EDT 10min. set:

BB JM presses: 45#, 30 total reps
DB pron-to-sup bicep curlz: 30#, 30 total reps

Not so sure about the JM presses. My left elbow kept doing a single pop and my scapulae didn't want to stay retracted. It was weird. Time to move up in weight on both exercises since I hit the 30-rep point.

I need to buy some 35# DBs for my garage, 30s were as high as I had before (didn't ever use DBs much since this gym was in effect). Crap. This whole "getting stronger" thing is wreaking havoc on my wallet. :D I think I'm going to need more bumpers soon too! I may just have to "borrow" the Bowflex (?) adjustable dumbbells sitting around my parents' house.

--

Sunday 10/24/10: Clean & Jerk to 80%, 5/3/1 "3" back squats. Street/garage gym at home.

Foam roll quad, ITB
Lacrosse ball piriformis, VMO
Jumpstretch hamstrings
Psoas stretch, ER hip stretch

I figured out 80% early today, it's 88kg or about 194#.

Clean & Jerk warm-up drills with bar
Clean & Jerk: 65 x 2, 95 x 2, 115 x 2, 135 x 2, 155 x 2, 175 x 1, 195 x 1

Back squat warm-up: 135 x 5, 185 x 5, 225 x 5
Back squat work: 275 x 3, 290 x 3, 310 x 3

--

Monday 10/25/10: "5/3/1" day presses and Pendlay rows, 10min. EDT double KB presses and double KB rows.

Foam roll lats, t-spine
Stretch lats, ant. shoulder, int. rot.
L - 20# KBs x 5 reps (weird)
YTP - 8# KBs x 7 reps

Press warm-up: 45# x 5, 95 x 5
Row warm-up: 45 x 5, 95 x 5, 120 x 5

Press work: 120 x 5, 135 x 3, 150 x 2
Row work: 160 x 5, 180 x 3, 200 x 2 rep PR

10min. EDT set of double 20kg KB presses and double 28kg KB bent-over rows:
31 reps of each, rep PR (stopped slightly early due to hitting 31 total reps)

Did about 2.5 days worth of mWODs in front of the TV after dinner last night. Love that stuff. Handstands (3 attempts a day) are progressing very well, I do believe that getting stronger in the press is helping that immensely, that and doing 3 attempts nearly every day!

--

Tuesday 10/26/10: Rest. No workout.

I'm generally sore all over today. Particularly in the biceps and pecs. Grip is a bit tired. Almost lifted today but decided not to. In order to get in all my training sessions this week (despite moving the office this weekend), I will have to train the next three days in a row (two OL/squat days, one dip/chin day), because I don't think I'll be able or motivated to train this weekend.

Trying to switch from using "workout" and "working out" to "training session" and "training", both here in my log and in my head.

Garrett Smith
11-01-2010, 01:47 PM
Wednesday 10/27/10: Snatches to 85%, "5/3/2" front squats.

Prehab stuff (not typing it all in this time)

Snatch drills with bar
Snatch: Warm-up sets, ending with 170# x 1rep x 2sets

Front squat: Warm-up sets, 230 x 5, 260 x 3, 290 x 2

--

Thursday 10/28/10: Rest. No workout.

Can't remember why I didn't train. Errands to run or something.

--

Friday 10/29/10: Rest. No workout.

Can't remember why I didn't train. Errands to run or something.

--

Saturday 10/30/10: No workout.

Moved my office!!! :D

--

Sunday 10/31/10: No workout.

Settling in to new office, still moving a lot of stuff around. Happy Halloween!

--

Monday 11/1/10: Rest. No workout.

Hoping to catch up on some mWODs tonight.

--

The plan is to finish the two missed days (chins/dips and C&J/BS) this week, then take the rest of the time off as deload and pre-Highland Games this upcoming weekend!

Garrett Smith
11-08-2010, 02:34 PM
Tuesday 11/2/10: C&Js, "5/3/2" back squats.

Prehab

Clean & Jerk: Worked up to 205# (~85%) for two singles.

Back squats: 255 x 5, 290 x 3, 325 x 2

Wednesday 11/3/10: "5/3/2" day for weighted chins, ring dips.

I don't remember if I mentioned this before. I'm really anal about my form. I'm insisting on a solid support position on the rings between every single ring dip rep--at this point, I have a serious case of KStar's "douche-bag shoulder" in my support position...I'm not strong enough to hold the shoulders back and still keep my arms straight, and that's only with bodyweight! I could care less about repping out crappy ring dip reps with weight at this point, I want to set a solid foundation for the future.

Prehab

Ring dips: BW x 3reps x 5sets
Weighted chins: BW x 5 x 2, 5# x 5, 35 x 3, 60 x 1 :mad: , BOO, barely even got the chin up to the bar on that single!

Skipped the EDT set because of the HG coming up this weekend.

Thursday 11/4/10: Rest. No workout.

I think I might be getting a cold. It was stupid to push those two workouts from last week that I missed into my deload week. Live and learn.

Friday 11/5/10: Rest. No workout.

4 days of mWODs today.

Saturday 11/6/10: Rest. No workout.

4 days of mWODs today. Feeling much better, knee acting a little funky (back of my left knee).

Sunday 11/7/10: Tucson Highland Games.

Good day. Tough competition. At this point, I'm sure I threw 5 event PRs. If I would have thrown today at the Flagstaff Games, I probably would have one that one. I think I got 4th or 5th out of 15 guys. Results should be posted on NASGAweb in about two weeks, I'm told.

Monday 11/8/10: Rest. No workout.

Feeling stuffy-headed today. Weird.

Arien Malec
11-08-2010, 03:27 PM
5/3/2??

I assume that means you just hit a double on your 5/3/1 day, rather than max reps?

Garrett Smith
11-09-2010, 05:09 AM
Yep, that's the only change to that day. Also, no max rep sets. "3" day is changed to 80/85/90 instead of the standard 70/80/90.

Arien Malec
11-09-2010, 06:07 AM
For better recovery, I assume?

Derek Simonds
11-09-2010, 07:10 AM
Nice job hitting 5 event PR's!

Garrett Smith
11-09-2010, 07:48 AM
Thanks guys.

Arien, I'm assuming for better recovery, yeah. I've found I do much better if I save my "as much as possible" for meet days only. Since I'm in uncharted waters on all my lifts, my AMRAP sets wouldn't be much more than the minimum numbers anyway.

I do think I'm going to try the 5/3/1 PL variant...I would like to feel a little fresher for my heavy weeks than I do currently.

With the due date of my wife/boy taken into consideration, I've decided that my next PL meet will be in early Feb. Who knows what will happen after that.

Arien Malec
11-09-2010, 09:25 AM
Double congrats!

Steven Low
11-09-2010, 09:36 AM
Heheh, the real RTO supports are tough for most people. Basically, the more you practice the better you get. I'd put more in your warmups or do a couple on off days too.

Garrett Smith
11-09-2010, 03:43 PM
Heheh, the real RTO supports are tough for most people. Basically, the more you practice the better you get. I'd put more in your warmups or do a couple on off days too.
Sounds like a good idea, thanks!

I can see why KStar talks so much about bad shoulder position on the rings, especially in the top/support position. I disagree that it is mainly lack of external rotation, I think it is mainly lack of foundational strength (but no one would ever accuse CF of that, would they?) Without specific work, that position is damn hard. I do think it will help a lot with my scapular depressors and retractors, which will likely help everything else, so I'm willing to backtrack a bit to get the foundation better.

Garrett Smith
11-19-2010, 09:01 AM
Haven't been back to post in a while. I decided to take my yearly "month off" from training halfway through my "week off" after the HG. Still deciding how to program for when I get back into it.

Here's a video that was made of me at the 100% RAW PL World Championships, $35 well spent, IMO.

http://www.youtube.com/watch?v=ggYYs_2glFw

Got form commentary? Bring it on, because there won't be much going on in this log for another 3 weeks! :D