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Old 07-27-2009, 09:56 AM   #521
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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.
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Old 07-27-2009, 03:51 PM   #522
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Added videos of my PL competition lifts to the 7/18/09 entry, for those who are interested.

Monday 7/27/09: Rest. No workout.
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Old 07-28-2009, 05:50 PM   #523
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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!
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Old 07-30-2009, 02:30 PM   #524
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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:
    1. Face-to-wall handstand, 35sec., this is the warm-up to get the form better
    2. 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:
    1. 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
    2. 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
    3. 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.
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Old 07-31-2009, 11:19 AM   #525
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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.
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Old 08-02-2009, 10:33 PM   #526
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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.
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Old 08-06-2009, 02:13 PM   #527
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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.

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...
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Old 08-10-2009, 10:41 AM   #528
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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".
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Old 08-14-2009, 12:02 PM   #529
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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
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Old 08-20-2009, 01:06 PM   #530
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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 NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
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