12 Sep; 1705-1751: Solo Garage Benchin'
Row: 500m, level 10, 2:04
American Press Bar Bench: Widest grip, plus 2 sets of Chain
Bar x 10, 95 x 5
115 x 2, 130 x 2
140 x 5 x 4 sets
Fat EZ Pull-Over:
55 x 15, 65 x 12, 75 x 10, 85 x 8
DB Inc Fly/Fatbell Rear Delt Row:
30/35 x 12/12, 12/12, 12/12
Even the short row does wonders for my old ass shoulders. BW holding steady at 209, which is good because I would have thought I took a step in the wrong direction after the last couple weeks. Time to get back after it, and get that number below 200.
13 Sep; 1747-1844: Garage Pullin' w/Alex
Row: 1000m, level 10, 4:05
Deads:
135 x 5, 175 x 3
225 x 2, 250 x 2
270 x 5 x 4 sets
Med Ball Throws: 20# Ball Back n Forth
Ground to Chest Throw x 10
Backwards OH x 10
Side Rotation (from ground) x 10
Other Direction x 10
I did another quick round of 5 each by myself, chasing the ball.
The first round of throws was obviously more explosive, but not hard conditioning wise. The round by myself was just to get my HR up quick and break a good sweat. It got me moving in different planes too, it actually felt as good as a decent stretching session. I'm digging the simple combo of Deads and something rotational. My hips don't ache quite as bad.
15 Sep: 1715 Session w/Seth Vinson
Band Warm-Up
4 Rounds
Sled Push: Down n Back x 1 @ 125-160
DB Incline: 45 x 12, 50 x 10, 60 x 8, 70 x 8
4 Rounds
Deads: 145 x 8...very close stance, groin was very tight
1A DB Row: 45 x 8ea
3 Rounds
Band Fly x 12
Cable Push-Down x 8-10...Rope/Grenade Ball style
3 Rounds
TRX Reverse Fly x 8
Grenade Ball Hammer Curl x 10-12
3 Rounds
Ab Variation x 15-20
Plank Variation
Single Leg Calf Raise x 12
Lots of work for 45 minutes. Got REAL sweaty. Stretched hard after this one, groin is a little pissed (I think from the throws maybe?). Feeling pretty good right now.
16 Sep: Saturday Morning Benchin' w/Alex
Row: 800m, 10, 3:17
American Press Bar Bench: widest + 2 chain sets; 5's Max
90 x 5, 105 x 3, 125 x 2, 135 x 1, 140 x 1
150 x 10...5# Bunp
4 Rounds, pretty much non-stop
Face Pull: Micro x 20
Fat Trap Bar Shrug: 135 x 10
DB Front Raise: 10 x 12
18 Sep: 1700 session w/Seth
Spin/Band/DB warm-up
Format for today was 5 combos of 3 movements @ 30sec work : 15sec rest, recover between combos but not between sets.
Sled Push n Pull @ 90# I think
Keg Scurry w/empty keg
Spin Bike
Mountain Climbers
Forearm Plank Knee-Elbow
Bear Crawl Forward-Backwards
Tire Step-Ups
Squat Thrusts
Tire Jumps
KB Swing @ 50# I think
Hang Power Snatch (light)
Pull-Downs, light but sure didn't feel like it by this point
Push-Ups
DB Squat
Side-Side OH Ball Slam
Ab Finisher, just once through
10 Straight Roller
15 Bent Roller
15 Shotguns
Holy shit, I was wiped. the. fuck. out. by the end of this one. I was not very productive for that last combo. This is the purpose I suppose.
19 Sep; 1707-1801: Garage Pullin' w/Alex
Row: 800m, 10, 3:26
Deads: 5's Max
135 x 5
175 x 5, 210 x 3, 245 x 2, 260 x 1, 175 x 1
295 x 10...10# bump
Press: 5's Max
Bar x 5
70 x 5, 85 x 3, 100 x 2, 105 x 1, 110 x 1
120 x 10...5# bump
Even though the 2nd lift was only pressing, doing two main lifts at max was really hard. I think I'll regret doing this.
22 Sep: Garage session w/Alex
Taking a break after 5's on main lifts, just wanted to get some work in
Air Dyne: 5 min
Log Press: to 5RM
Log x 5, 8
85 x 5, 95 x 5, 100 x 5
115 x 5, 125 x 5, 135 x 5
4 Rounds: 30sec work : 30sec rest
Close Grip Bench @ 95#
Prone Incline Rev Fly w/18# FatBells
DB Curl @ 20#
Hollow Holds
Air Dyne for the whole minute
Just trying to get some conditioning in. We did 2 rounds, took an additional 30sec rest, and then did the last two. The sweat was pouring for sure.
23 Sep: Saturday Morning session w/Seth Vinson
Longer warm-up:
Spin, Band, DB, Stretch
Supersets Galore:
Squat Thrust x 10/Tire Jump x 10 - 4 sets
50# KB Swing x 10/135# Back Squat x 6 - 4 sets
BB Incline @ 95 x 10/50# Kroc Rows x 10ea - 3 sets
Sled Push/Keg Scurry - Down n Back twice each x 3 sets, sled got 25# heavier each set, started @ Sled + 70#
Accessory Finisher: Twice through, non-stop
Push Down @ light x 15, 12
DB Curl @ 20 x 15, 12
DB Lateral @ 10 x 15, 12
Single Leg Calf Raise x 12, 12
24 Sep; 0815-0914: Sunday Morning Garage session w/Alex
Air Dyne: 5 min...what a great investment for the Garage
Press: 8's Reps
Bar x 10, 65 x 5, 80 x 3
95 x 8 x 5 sets
Band Push-Down:
Monster Mini x 20 x 3 sets
Band Curl w/Grenade Ball:
Mini x 15ea Arm
Switch to Fat Bar/Both Arms:
Mini x 20 x 2 sets
KB Side Bend:
35# x 20ea side x 3 sets
Another pretty solid day at the office.
25 Sep: 1700 session w/Seth Vinson
Spin Bike: longer than usual, hams/groin tight/sore as hell
Band upper body warm-up
4 Rounds:
DB Flat - 40-45 x 12
Push-Down - light x 12-8
Inch Worm x 10
4 Rounds:
Lat Pull-Down - 90 x 8
DB Curl - 20 x 12
Toe-Touches x 15
3 Rounds:
Band Fly x 12-10
Bent Roller x 15
TRX Rev Fly x 10
Leg Lift x 15
Did some stretching after while I was still warm, and I'm sitting here with a heating pad on my leg right now. Hams and groin are pissed about the squats the other day...as usual...so we focused on the upper body and stretching them out. Good session, considering. I'm worn down a little, even Seth said something about the lighter weights I had to use. I took a few days off work, so I have a 5 day weekend coming up after work tonight. I need the rest.
27 Sep; 1545-1643: Garage Benchin' w/Alex
Row: 1000m, 10, 4:18
American Press Bar (APB) Bench: Widest grip, add 2 sets of chain
Bar x 10, 95 x 5
120 x 8 x 5 sets
APB Floor Press (close)/Bat Wings
75 x 20/18# Fat Bells x 10sec x 6
135 x 15/18 x 10sec x 6
135 x 15/18 x 10sec x 6
1 Arm DB Press/Band Pull-Down
20 x 15/Monster Mini x 20 x 3 sets
My right shoulder (and elbow) has been KILLING me lately. The point today (after the main lift) was to get it moving in all planes, with loads that weren't challenging at all, and repeat...many, many times. I'll keep it light on the joints with Seth tomorrow too. I'll just keep pressing on until I feel better again, which I will.
28 Sep: 0800 Session w/Seth Vinson
Spin/Band Warm-Up
Format for the day is 40sec work : 20sec rest, movement pairs
4 Rounds:
Sled Push, light/fast
Farmer's Carry: handles + 70#
4 Rounds:
Ball Slam
OH Backwards Ball Throw
3 Rounds:
DB Incline: light/slow reps
Bear Crawl
3 Rounds:
Seated Low Row
Ab Variations
3 Rounds: only one movement to finish
Sledgehammer Swings
This one sucked. Everything after the med ball pair ended up being very broken, and I tried a hollow hold for my last ab variation that wasn't very successful. Still, not bad for a 45 min session, and I definitely worked on a weakness.
29 Sep; 0805-0921: Lower Body session @Home
Air Dyne: 5 Min
Deads: 8's Reps
RDL: Bar x 10, 95 x 5
95 x 5, 135 x 5, 185 x 3, 215 x 3
230 x 8 x 5 sets
KB Swing: Done as 1 big set
35 x 15/53 x 10/70 x 5/50 x 10/35 x 15
Sled Drags: Hooked to belt, backpedal.
Down-N-Back (180ft) x 90, 135, 180, 225
The return trips @ 180 and 225 sucked. The pump I had in my quads, especially at the knee, was insane...like painful insane. Hit the lower body good, got the HR up, and sweat A LOT. It was a good day.
30 Sep: Garage Pressin' w/Alex
Not much of an official warm-up. Brought all the groceries in the house, and then did some DB stuff for Bi's/Rear Delts.
Press/DB Curl:
Bar x 10/20 x 15
65 x 5/20 x 15
90 x 3/20 x 15
100 x 3/20 x 15
105 x 8/20 x 15
105 x 8/20 x 15
105 x 8/20 x 15
Rev Fly: Prone on an incline bench
20 x 15, 15, 15
Knee Tucks: On a flat bench
4 sets of 15
2 Oct 2017; 1545-1643: Garage Benchin' w/Alex
Row: 1000m, 10, 4:18
APB Bench: Widest Grip, 2 sets of chain, 8's Push
Bar x 10, 65 x 6, 95 x 5
110 x 3, 125 x 3
135 x 8 x 3 sets
4 Rounds
Fat Bell Row: 35's x 15...done prone on an incline bench, no cheating
APB Floor Press: 165 x 10...middle grip
Band Preacher Curl: Blue x 20...seated, knees for support, curl to the chin and squeeze...crazy pump
5 Oct; 1715-1745: Press n Stuff
Kinda short on time (and energy), so we just did everything circuit style
Press (8's Max)/BO Lateral @ 10#(ish)/DB Curl @ 20#(ish)
Bar x 10/12/10
55 x 8/12/10
65 x 6/12/10
75 x 5/12/10
90 x 3/12/10
100 x 2/12/10
110 x 1
115 x 13...5# Bump
14 Oct: Deads and a 0815 session w/Seth
Last week wasn't a good week. After my last session with Seth, my groin/hamstrings were really tight/sore. This isn't surprising because it is starting to get colder here in South Dakota. Any way, from Saturday Morning last week to Saturday morning this week, training did not happen. I finally felt good enough to pull again, so I got 'em in before I went to Seth's place.
Deads: 8's Max
Worked up to 285 x 13...10# bump, and a motherfucker of a set
Drove to Seth's place almost immediately after the last set...thank God for seat warmers
Got right to work after I showed up
Sled Push/Tire Sled Drag/Sledge Swing: Maybe around 100 on the sled/empty tire
Down n Back twice each/20 swings x 3 sets
DB Incline/Lat Pull-Down/Plank Variation: I never really know how much he puts on there for the pull-downs, I never count
60 x 10/8, 70 x 8/8, 80 x 8/8...planks were either 1 min, or 20 reps
E-Z Curl/DB OH Ext/Single Leg Calf Raise:
60-65 x 8/30 x 10/10 x 3 sets
Band Fly/Suspension Rev Fly/Abs
8's w/hard squeeze/hold on last rep/8 w/slow negative on last rep/15 @ varied movements x 3 sets
It felt good to get moving around again. This all took place, really, in less than an hour and a half. It ended up being a LOT of work...which on a Saturday morning is pretty sweet.
15 Oct: Garage Pressin' w/Alex
Quick Band warm-up, and we got right to work
Press/Pull-Ups:
Bar x 10/1, 65 x 5/2, 95 x 1/3
115 x 3 x 7 sets/3, 3, 2, 2, 2, 1(hold), 1(hold)
Log Hang Clean n Press:
Empty Log (70ish) x 10, 10, 10
Fat Bell Row/Knee Tucks:
35 x 15/20 x 3 sets
Last session at home before I head to Vegas for 3 weeks.