Powerlifting shiz

Wednesday:

Power Snatch
Worked up to 134# for a PR
3x114#

Press
5x3x150#
3x135# (stop at bottom, controlled movement up)


Accessory Work:

Did Pullups, Dips, delt work and lat work. I don't have my notebook to refer to for the exact sets.

Thursday:

Bodybuilding Day:

3x12x50# DB Incline Chest Press

AB Work- 2x25 Fifer Scissors, sit ups

Lots of curls

COMMENTS

• General: Happy thanksgiving everyone. Didn't remember to blog yesterday and I left for New Jersey at 8:30am this morning so I snuck in a few sets before we left. Felt satisfied hearing from my relatives how much bigger I've gotten......
• Nutrition: Not too hot but it's a holiday. Beer and good food is a necessity
• Body: Started off really sore today. Hopefully all the food will help me recover
• Sleep: 7 hours
• Reflections: Resting definitely tomorrow. Definitely strength training Saturday and I'd like to get a good run in on Sunday to get ready for the Fells.

Brief Conditioning

21-15-9
50# DB Hang Cleans
Burpees

3:54

COMMENTS

• General: Had planned to condition at Baystate today but I didn't feel like driving there during rush hour traffic which takes 45 min most days. Did a quick session and called it a day. This is a workout I would do again.
• Nutrition: Shaky. Some good some bad. I got my creatine and BCAA capsules in the mail today
• Body: Back really bothering me
• Sleep: 9 hours
• Reflections: Got a race in less than 2 weeks now. Need to get a final tune up run in before game time.

Squat, Bench, Accessory

Bench Press
3x3x215# (PR)
2x6x185# with paused reps at the bottom (I had a powerlifter there calling "press" on cue for me)


Back Squat
3x5x305#


Accessory-----

Supersets Pullups + Dips: 12,8/ 8,7/ 6,8

Bicep Curls
2x6x105# Cheat BB curls
1x9x100# Cable Curls\

Tricep Pulldowns
3x6x80#

Delong Lateral Raises 3x6
15# used for all sets


COMMENTS

• General: Pretty good day at the gym. I worked landscaping all day which was nice for the wallet and for some good exercise. Definitely something I'd love to do full time during the summer so I may look into that for 2012. Solid workout with some heavy squats and bench presses, both which felt pretty easy.
• Nutrition: Pretty good minus a sandwich at lunch
• Body: Good but my back isn't feeling too good
• Sleep: 14 hours- unreal. I went to sleep at 5pm on a Sunday night and didn't wake up until 7pm. I'm currently taking flexeril sporadically from my neck injury to dull the pain which helped.
• Reflections: Nothing much. Going to work out the next couple days. Powerlifting possibly all 3 days if I find out tomorrow I can't get into the gym on Thursday or Friday. I know Thursday is off limits but I'm unsure about Friday.

CrossFit

AMRAP 10:

5 50# Dumbbell Hang Clean
7 Supine Ring Pullups
9 Pushups

8 Rounds + 5 cleans + 3 ring pullups


Couple Bodybuilding sets to work on my tiny delts


COMMENTS

• General: Didn't end up running today, decided to CrossFit instead. I was pretty tired all day for some reason. Conditioning was good and that's a work out I would do again for sure. The supine ring pullups certainly gave me a big pump. I went unbroken with the pushups and cleans but had to break the pullups up pretty quickly.
• Nutrition: Not too hot, lots of protein but I had ice cream and some other junk.
• Body: Tired. Back was bothering me today
• Sleep: 8 hours. Always sleep shitty at my mom's house
• Reflections: Feeling pretty run down, not sure what I'm going to do for a work out tomorrow if anything but if I do it'll be some type of running.

HPC+J, Squat, Press, Accessory

Hang Power Clean W/ Overhead Lockout (wasn't a jerk but was more than a push press- basically really lenient on my form.
139x2
159
179
189


Back Squat
5x225#
275#
315#
335# (PR- not a lifetime PR but heaviest squat I've done in about 4 months.)
8x275#


Overhead Press
Work up to heavy 1 or 2 rep max-- 2x165# (Lifetime PR)
4x4x145# (Volume PR I believe)

Accessory:

Supersets of Close Grip Bench Press @ 155# with 55# DB Hammer Curls-- 7/7, 7/7, 6/7

Chinups- 10, 8, 6 then worked on lowering slowly from the top of a pullup for a few reps


COMMENTS

• General: Hit a lifetime PR on press without really trying to can't really complain. Squat "pr" was nice even though the most I've ever squatted was 365 but after a few injuries I can't complain how far away I am from it. It probably wasn't my max but I wasn't interested in trying to test that theory. Really liking doing chin ups or pullups 3x a week as I have already noticed an increase in strength in my arms.
• Nutrition: Pretty good- little bit of junk thrown in there but mostly good amounts of protein. Had 3 beers
• Body: Feeling good. My back is tight, still sore but on the rebound
• Sleep: Not too many hours- had to register for classes at 7am.
• Reflections: Home for Thanksgiving early as a lot of my professors cancelled class next week and I decided to take a few extra days and skip the couple that didn't. Trained at Baystate today for the first time in a few months and it felt awesome. I really miss this gym more than anything else that I have at home to be honest. Tomorrow I'll get some form of conditioning in, not exactly sure what yet. I'd like to get a run in either tomorrow or Sunday on the Riverlin trails.

PC + Jerk, Deadlift, Bench, Accessory

Power Clean And Jerk
3x175#
3x185#
1x201# (Lifetime PR)

Deadlift Heavy 1 reps
255
355
375
405

Bench Press
Worked up to a new 1rm
1x240# (Lifetime PR)

4x3x210# (PR for volume and weight)


Accessory:

Supersets of BW Pullups and Dips- 11/8, 8/7, 6/6

One Arm Dumbbell Rows
3x6x80#'s (Changed my form on these)

Arnold's Press 2x6
45#'s
40#'s


COMMENTS

• General: Awesome day minus the deadlift. My back still isn't ready to pull heavy. During the 405# attempt I felt the same tweak I've felt for a long time but it wasn't too bad so I'm not that upset. I am not mad at myself because it hasn't hurt in 2 weeks so I thought it was time to give it a shot. In retrospect I definitely did too much. Lots of ice, heat and stretching. Huge bench PRs, the 1 rep was pretty easy to lockout.
• Nutrition: Very good
• Body: Feeling good just tired. Legs are a bit sore
• Sleep: 9 hours I slept good last night.
• Reflections: Not too much. Lifting again Friday with a rest day tomorrow. I get to go to train at Baystate next week too which I can't wait for. Monday, Wednesday and Saturday I'll be training there and  hopefully a Friday workout with my cousin when I'm in New Jersey for Thanksgiving.

Conditioning + Walk

5 Rounds For Time:
200m Sprint on SC track (100m down and back)
10 burpees

7:42
______

25 min barefoot walk


1 hour of gymnastics

COMMENTS

• General: Good conditioning work out. One that gets the heart rate jacked but won't do too much for tampering with recovery, so it'll be one I use again. Gymnastics was pretty fun today, got to play on the rings and do things like skin the cats which I had never been able to do before. We also had work on the balance beam which showed me how unbelievably bad my balance is.
• Nutrition: On point once again
• Body: Upper body in general is pretty sore. Hamstrings and quads pretty sore too. Hip tight
• Sleep: 8 hours. Had trouble falling asleep last night.
• Reflections: Strength training tomorrow night, really looking forward to deadlifting for the first time in a long time tomorrow. Really happy with my training so far this week.