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Old 08-12-2010, 06:16 AM   #691
Garrett Smith
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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.

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.
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Old 08-14-2010, 06:04 PM   #692
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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.
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Old 08-16-2010, 07:02 PM   #693
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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.
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Old 08-24-2010, 01:36 PM   #694
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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. 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!
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Old 08-26-2010, 05:33 PM   #695
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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.
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Old 08-29-2010, 12:27 PM   #696
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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.

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:
  1. Bench press, down set, with pause: 180# x 3, 185 x 3, 190 x 3
  2. Pendlay row: 140 x 5, 160 x 5, 180 x 7 rep PR
  3. Bench press, up set, touch-and-go: 220 x 3, 225 x 3, 230 x 3
  4. 1 minute per side psoas stretch, 3 rounds
Kroc DB rows: 90# x 20reps per side

One round of core work:
  1. Front neck bridges: 8reps
  2. Stir-the-pot: 7reps
  3. Reverse neck bridges: 8reps
  4. 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.
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Old 08-29-2010, 02:24 PM   #697
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nice work on the braemar and hammer.
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Old 09-03-2010, 07:25 AM   #698
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Thanks Dave!

Oh boy, I need to add an update today. I wanted to put this in before I forgot. In this article, Bret Contreras put forth this statement:
Quote:
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!
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Old 09-03-2010, 08:45 AM   #699
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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!
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Old 09-03-2010, 05:41 PM   #700
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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.

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:
  1. Bench press, down set, with pause: 185# x 3, 190 x 3, 195 x 3
  2. 1 minute per side hamstring stretch, 3 rounds
  3. Bench press, up set, touch-and-go: 225 x 3, 230 x 3, 235 x 3
  4. Pendlay row: 150 x 5, 170 x 5, 190 x 3
Kroc rows: 90# KB x 20reps
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