Joe H's S&C Log

[Joe Hlasnik]

Monday 10.25.2010 - 5/3/1 - C2W1D1

Press
5*95
5*110
10*125 (Same as last cycle)

Chins 8*2
Weighted Negative Chins 2*3*20lbs 2*3*25lbs
Dips 35
Planks 3*60secs

So I changed things slightly to fit my goals better, I've been thinking about the two things I want to focus on most. My Press and Chins, I need to improve my press and pulling strength needs some serious work as well. I read this article from elitefts: http://articles.elitefts.com/article...up-101-part-i/ and is recommended by wendler as well so I figured I'd throw it in. I stopped at 8 sets however since I felt that last few reps had been crappy, and I can really tell it's my grip thats killing me. I'm going to throw in weighted negatives like I did as well to help with the grip, driving home sucked because of how bad my grip felt.

[Joe Hlasnik]

Tuesday 10.26.2010 - 5/3/1 - C2W1D2

Warm Up: streching & mobility work
Squat
5*220
5*255
11*285

Assistance:
Hang Power Cleans 5*3*135
RDLs 3*10*95
Knee Raises 3*10

I'm liking the shorter workouts, 35 mins for this session.

[Joe Hlasnik]

Thursday 10.28.2010

Wife and son were sick so I worked from home and didn't get to the gym. Did some yoga since I was feeling pretty sore anyway.

Friday 10.29.2010 - 5/3/1 - C2W1D3/4

Combined days 3 & 4

Warm Up: streching & mobility work

Deadlift 5*215 5*250 6*285
Bench 5*145 5*170 8*190
Knee Raises 3*12
Back Extensions 3*15
Streching

Lack of sleep and the wife getting me sick didn't make for a good workout today decided not to push it on the last set, and I will never deadlift again with a sinus headache. I will hopefully get some bench assistance in today but not expecting it, have to get the house ready for my son's birthday/halloween party. Shooting for 9-10 hours of sleep both nights this weekend I need to catch up on sleep bad!

Monday 11.1.2010

Had to do some more working from home for some testing of video conferencing at home.

I decided to get a workout in and popped in Interval X from P90X+. This was an enjoyable 45 min workout with warm up and cool down. I may try to do this or my plyo-metrics DVD weekly since I miss the explosiveness I gained from plyo type work.

[Joe Hlasnik]

Tuesday 11.2.2010 - C2W2D1

Warm Up - stretching and mobility work

Press 3*105 3*120 7*135 lbs

Dips 10-10-9-7-5-5-4 (50 was the goal)

Chin Ups 6*2 - I sucked at these today so I added some rows

DB Rows 15*35 15*45 3*15*55 lbs -

Planks while stretching

I liked doing the DB Rows and may keep them in on press days but I've decided to make sure I do some body weight assistance as well. I've realized I'm not training for anything other than being stronger, healthier, and feeling better overall so I think body weight assistance may benefit me more. This is Wendler's recommendation as well to feel more 'athletic' which is a part of my goals.

[Joe Hlasnik]

Wednesday 11.3.2010 - C2W2D2

Warm Up: 2:00 Min Rower, stretching, mobility work

Squat 3*235 3*270 7*305

8 Rounds
A1 10 RDLs
A2 3 Clean & Presses
A3 45 sec rest

Rounds 1 & 2
RDL 95 lbs PC+P 95 lbs
Rounds 3 & 4
RDL 115 lbs PC+P 115 lbs
Rounds 5 & 6
RDL 135 lbs PC+P 135 lbs
Rounds 7 & 8
RDL 135 lbs PC+P 115 lbs

Stretching.

RDLs were light for my hams and back it's still a good stretch however. My grip sucks a big one, I really need to work on it. Disappointed in my squat performance I should have had more on this one.

[Joe Hlasnik]

Thursday 11.4.2010 - C2W2D3

Warm Up - Jump Rope and stretching

Bench 3*160 3*180 8*205
Barbell Row 5*95 5*115 5*135 5*145 5*155

5 Rounds
Assistance
A1 10 Ring Push Ups
A2 10 Ring Rows; no rest

Lunch workout today, made it in and out in 35 mins felt pretty good. The rows I need to get back into the groove of doing, had my legs bent on the last 3 rounds.

Going to get a little yoga in tonight as well.

joe

[Joe Hlasnik]

Friday 11.5.2010 - C2W2D4

Power Snatch 3*95 3*105 3*115
Deadlift 3*235 3*265 7*300
Good Mornings 3*10*95
Knee Raises 3*10

Bleh. That is all I have to say about deadlifts recently, I think it's maybe been the lingering sinus infection that has been zapping my energy as of late, my lifts have definitely shown that it has. I finally went back to the doctors for a new set of antibiotics that should take care of everything, I hope.
After I got home from work I decided I wanted some more, I popped in Insanity Core & Cardio Balance to get some more work in. I just picked up this set from a recommendation of a friend who did the program, I think they workouts fit well with my goals to feel healthier and more athletic. I forgot how much I hate plyometrics however and this was an easier DVD :lol: I'm in for it with any of the others and will have to do these strategically so my legs get rest and keep the lower body assistance at a minimum.

Tnation had a decent article with Wendler: http://www.t-nation.com/free_online_...t/531_reloaded

Sounds like Wendler is more of an advocate of doing more conditioning and spacing out the lifting more, or at least moving each cycle to spill into the next week. I know the 4 days a week is becoming tough for me to do just from a time perspective, I guess last time I did goto the gym 4 days a week I wasn't as busy with everything else. I'll see how I feel after the deload week whether I want to think about changing anything again, I've done that a bit too much but I've always kept on the main lifts which is what Wendler stresses.

enough rambling time to eat some food.

joe

[Joe Hlasnik]

Saturday 11.6.2010

Insanity Cardio Power and Resistance ~ 40 mins. I'm really starting a love/hate relationship with Insanity and I can tell I'm really out of cardio shape now.

Will add some stretching tonight or tomorrow I'm pretty sore from all the plyo type work, going to cut out most if not all of my lower body assistance and let Insanity take care of that part. Good Mornings and Back Extensions will stay for the lower back component.

Many thanks to fitbomb for the handy workout descriptions I will be using

joe

[Joe Hlasnik]

Monday 11.8.2010 - C2W3D1

Warm Up
Jump Rope - Mobility - Stretching

Press 5*110 3*125 5*140 lbs
Chin Ups 10*1
DB Rows 15*35 15*45 4*15*55 lbs

No pressing assistance will include it tomorrow.

Tuesday 11.8.2010 - C2W3D2

AM:

Warm Up
Jump Rope - Mobility - Stretching

Squats 5*255 3*285 6*320 lbs
Back Extensions 3*15*15 lbs

Holding the weight behind my head makes a huge difference on the feeling for the back extension

PM:
Insanity Core Cardio & Balance

I'm ready for my deload week and vacation!!!

[Joe Hlasnik]

Thursday 11.11.2010 - C2W3D3

Warm Up - Stretching & Jump Rope

Bench Press 5*170 3*190 9*215
Barbell Row 5*75 5*95 5*120 5*140 5*160

Ring Push Up & Row Ladder

6 Rounds + 5 Push Ups

stretching....

Lowered the assistance volume a bit since I've been doing Insanity which has some push ups/dips in it.

Time to eat some steak and sweet potatos!!

joe