Oh I am so very worn down

Kept it light and didn't even consider pushing it a bit...

high bar, super narrow stance squats 5x5@ 135,140,145,150,155
Rom DLs 3x6 @ 135,145,155
Bulg split squats 2x20 each leg @ 25 each set
anterior loaded step ups 1x8 each leg, 1x10 each leg @ 45 all sets
hypers 2x15 with 5 sec pause at top
3 sets abs

body implemented deload

My body is angry...

Legs up 4x4 @ 85,95,100,105
Legs up 2bd 4s @ 110,115
Legs up 3bd 4s @ 120,125
Tried 130 and only got 2... eek!
Cosgrove's evil 8 w 65lbs, 70 for the set of 2 and 75 for last set of 1s
Bent over rows 3x8 @ 75 all sets

fri and sat

Bench
Speed bench 9x3 @ 80 plus bands
2bd 3x5 @ 110,120,130
3bd 2x5 @ 130,135; 2x3 @ 140,145
Pause bench 2x8 @ 65,75
Abs

Squats
Squats 4x4 @ 205(belt), 215,225,235(belt & wraps)
Polish pulls 4 @ 145,165,175,185
Suitcase dls 3x10 each side @ 75 all sets
Hypers 2x8 with 5 sec pause
Cressey split squats 1 per side 30 sec per side
Abs

Deadlifts

Sumo DL 3x10 @ 205,215,225
Front squat 4x8 @ 75,85,95,100
Kneeling barbell hip thrusts 2x15 @ 85,85
Pfister hypers 3x15 @ 9kg ball each set
4 sets obliques

catching up... last 2 days

Monday
Squats 3x8 @ 160,170,180
Wide grip DLs (not quite wide as snatch grip) 3x6 @ 185,205,220
lunges 3x10 each leg @ 30,40,40
band hypers 3x15
5 sets abs

Tuesday
CG bench 2bd 4x6 @ 85,95,105,115
CG bench 3bd 2x6 @ 120,120
bent over rows 2 sets
front raises 3 sets
seated rows 2 sets
assisted pull ups (wide grip) 2 sets
4 sets abs
rear delts 3 sets

Bench 2bd 5x5 @ 105,115,120,125,130
3bd 3x5 @ 130,135,140
4bd 3x5 @ 140,145,150
5bd for fun 5 @ 160
Assisted chins, close grip lat pulldowns and abs

dec 11

Squats
5 @ 135
3 @ 155
5 @ 185
5 @ 195
5 @ 205, 215, 225 all with belt

Stiff leg dls 3x8 @ 155,165,175
GHRs 3x10 @ 9kg
Hypers 3x10 @ 25 held at top of head
5 sets abs

dec 10

Speed bench 9x3 @ 75 plus monster minis
3bd bench 3x3 @ 125,135,145
4bd bench 3x3 @ 150,155,160
Rotators, biceps, face pulls and obliques

My food hasn't been flawless for sure. It is the difficulty I have when I follow WW because I can find ways to eat crap and stay within my points. I know my version of eating poorly is still better than most peoples version of decent eating but not good enough for me. I won't be counting points long... just enough that I have mastered the new program.

deadlifts Dec 8

Warm ups as per normal - mobility work and stretching plus light dls

sumo DLs 3x10 @ 195, 205, 215
speed sumo DLs 20x1 @ 175
hypers 3x25 no weight
several sets of abs
glute activation

Rest on Thursday Dec 9.

dec 7

Cg bench 5x5 @ 85,95,100,105,110
Seated shoulder press 6s @ 15s, 20s, 25s x 3 sets
Side raises 3x15 @ 5s
Assisted chin ups (neutral grip) 3 sets
Cg lat pulldowns w fat gripz 3 sets
4 sets abs

squats

Warm up was using the stick and mobility work plus a bit if glute activation.

Squats 3x8 @ 155,165,175
Deadlifts from deficit 3x8 @ 175,185,195
Step ups 3x8 each leg @ 35,40,40
Good mornings 3x10 @ 95,105,105
Single leg hip thrusts 3x10 each leg
4 sets obliques

not much, but better than nothing

Was supposed to be a bench day but it was a long day and I was too tired to go by the time 8pm rolled around.
Push ups 3x10
Pull ups about 15 total in doubles and triples
Pull aparts 1x20, 1x15
Pushdowns w band 3x20

Also went swimming with the kids earlier today.

squats and a smashed droid

Warm-ups included mobility work and knocking a bar with my head, off the rack and straight down on my phone.

Squats 5x5 @ 175,185,195,205,215 (last 3 with belt)
Speed dls 20x1 @ 170
2 sets reverse hypers
3 sets GHRs
4 sets abs

dec 3

Warm ups as per normal
Speed bench 9x3 @ 75 plus bands
2bd bench 4x3 @ 95,105,115,125
3bd bench 3x3 @ 130,135,140
Dips 3x4
Hammer curls 2x8 @ 15s
Abs 4 sets

my favourite

Warm ups included mobility work mostly
Sumo dls 10@185, 10@195, 12@205
Zercher squats 4x8 @ 95,105,115,120
Hypers 3x20 @ 10 held at head
Obliques 5 sets

Food has been good. Will check my weight Saturday.

bench day....

Close grip bench 1bd 5x5 @ 95,100,105,110,115 (only got 4)
Close grip incline 6s @ 65,75,80
Front raises 3x15 @ 8lb dumbbells each hand each set
Chin ups: 15 reps with 70lbs of assistance, 12 w 60lbs, 8 w 50lbs, 4 w 40lbs, 2 w 30lbs
5 sets abs
Snatch singles @ 45,55,60

holy smokes...

Warm ups included mostly mobility work
squats 3x8 @ 150,160,170
Snatch grip dls 3x8 @ 185,195,205
Bulgarian split squats 3x12 each leg @ 15lb dbs each hand all sets
hypers 3x30 no wgt
abs 5 sets

Sunday, Nov 28

After a long drive to Saskatoon on Saturday and then a long drive home on Sunday, I went to the gym for bench... needless to say, it wasn't my best

Warm up included mostly mobility work...

Floor press 5s @ 65,85,95,105,110
Legs up 3x5 @ 95,100,95 (had to go back down, 100 was tough)
bottom half bench 3x10 @ 65,75,75
bent over barbell rows 3x10 @ 70 all sets
one arm DB rows 3x10 @ 25 all sets
assisted chin ups 3x5 with 50lbs assistance
3 sets abs

Bench Thursday
Speed bench w bands 9x3 @ 75
2bd @ 105,110,115,120,125
Several sets of rotators and abs

Squats Friday
squats 5x5 @ 165,175,185,195,205 (last 2 w belt)
stiff leg dls 6s @ 135,155,165,175,185
Suitcase dls 3x8 @ 70
abs and hip thrusts

Oh how I have missed deadlifts

even if they are sets of 10...

sumo DLs 3x10 from deficit @ 175, 185, 195
sumo DLs speed 20x1 @ 165
snatches 45x2, 55x2, 60x1, 65x1, 65x1
pfister hypers 2x15, 1x20 @ 7kg
obliques - 5 sets

Last KB class

That class last night was brutal and awesome.  So much cardio... It was truly another nonstop class.  We started with 100 swings, about 15-20 seconds of rest and then another 100 swings.  Then it just got harder from there.  We did this one series type thing where we started with 10 OHS with bell in one hand, then 10 OHS with bell in other hand, then rack the bell on one side and lunge across the room, 10 double bell swings, then switch sides and lunge back across room.  It all ends up being a blur in the end but I do know she said we totalled 500 swings last night.

forgot to post

thought I should post my success and frustration from the weekend...

Friday squats were decent... did single box squats with belt @ 205, 215, 225, then added wraps @ 245 
I hate box squats... they are so much harder

Saturday bench sucked... my weakness in my chest is so very apparent.  Did singles @ 115, 125 and failed 135... couldn't even get it off my chest - ARGH!

change of gears

Cressey program is done - well, the 4 weeks that I am doing is done.

Today I am just doing my own thing in the gym, tomorrow is my last KB class and then Wednesday (if I can walk) I will be starting a 4 week program my brother built a long time ago. 

My weight was down to 64.5 over the weekend.  Here's hoping the trend continues.

End of Week 3, beginning of Week 4

Thursday was a rest day and boy did I need it.  I skipped bowling as I wasn't feeling well and went to bed early.

Friday I felt much better and box squats went well.  Did 5x2 @ 175 and 5x2 @ 185+belt.  The workout was a challenging one and I was happy about it.  I was tired when it was done.  Saturday was good as well.  Never thought I would be doing speed bench @ 90lbs :)  Lots of volume both days. 

Sunday was a circuit day for me.  Boy, my conditioning sucks!! 

Today is the beginning of phase 1, week 4.  After this I am going back into a pl program from my brother.  It's a 4 week program he built me, focusing on basic strength.  It's got a great mix of volume and intensity.  That will take me to the end of December when I may take a short break from programmed stuff for a bit until starting a program that will take me right up to Nationals in April. 

My weight is really high... 66kg.  Not sure what that's about.

Updates

Tuesday - KB class... this class is awesome and brutal.  My shoulders still hurt Thursday from this class.  We didn't do quite as many squats this time, but a ton of overhead work.  My endurance sucks.

Wednesday
Warm up as always
A) bench with fat gripz on 3,3,3,5,5,5 @ 85,95,105,100,100,100
B1) DB floor press 7,7,7,10 @ 25,30,30,30
B2) One arm rows 7,7,7,10 @ 25,30,30,30
C1) trap raises 3x12 @ 70 all sets
C2) scap pushups 3x15
D) side bridges 3x30sec each side

Food has been decent.  Today is less structured because I got to work late as it's a holiday.  Making decent food choices though.

Phase 1 Week 3

I've been so busy at work and don't have the Blogger app on my phone so I only do this from work. 

Last week I missed Monday's workout due to not feeling great, but had my first Kettlebell class Tuesday.  Then I couldn't walk right until Friday... LOL  Still got my upper body stuff in Wed and lower body Friday.  Saturday was another upper body day and on Sunday I was going to do a circuit but ended up doing 2 - 6km walks with my mom.

Yesterday I started week 3 workouts.

A) front squats 3,3,3,3,5,5,5 @ 115,125,135,140,135,130,130
B) reverse lunge with front foot elevated 7,7,7,10 @ 22s, 25s, 25s, 25s
C1) pull throughs 4x12 @ 90,100,100,100
C2) pallof presses 3x10 each side with monster minis
D) plate pinches 3x30sec each side @ 2 - 5s all sets

Food yesterday was okay and today is even better.  I find the weekends the worst, especially with the last few weekends being busy and not at home.

M1: apple, yogurt, cottage cheese, raisins and mixed nuts
M2: salad with spinach, chicken, cranberries and almonds with a mango dressing made from juice; banana
M3: okay, not really a meal, more of a snack... few pieces of canteloupe, honeydew melon and watermelon each
M4: stirfry with mixed vegetables and edamame with a bit of teriyaki
M5: bison chili and sauteed brussel sprouts in coconut oil and topped with a bit of shredded cheese
Kettlebell class
M6: Post workout - homemade brown rice pudding with mixed berries

November 2

I will log my food and edit as necessary.  I am going to log my plan in the morning and then edit if needed when I log my training for that day as well.

Meal 1: 2 eggs, 2 pieces gluten free bread; black coffee

Meal 2: lemon poppyseed protein bar (from AskGeorgie.com), orange and banana

Meal 3: salad, 1/2 smokie, 5 perogies and small piece cheesecake

Argh - a few pieces of Halloween candy
Meal 4: 6oz lean beef, brussels sprouts cooked in coconut oil and a bit of shredded cheese
Pre-training: protein powder in water and raisins

Meal 5: protein cookie from AskGeorgie.com

Training:

Warm up series

A) Incline press 3x1, 2x3 @ 85,95,100, 85,90

B1) DB floor press 7,7,10 @ 30lb DBs each set
B2) One arm DB rows 7,7,10 @ 30 each

C1) Trap raises 3x12 @ 70,80,80
C2) Scap pushup 3x15

D) Side planks 3x30 sec each side

Also tossed in some DB bench 2x8 and a couple chin ups

MY FOOD... Argh!!

I think I might use this blog as a place to log my food for a bit as well.  I am struggling since this last meet to stay on track with my eating.  I have good intentions.  I make my meals like always and then when I get to work I am faced with all sorts of other things to eat.  That's the downfall of working in a building that also has a residence for youth attached.  I can often avoid the food by just avoiding the residence, but days like today get me.  We had a farewell so I went over with the intention of having salad and then eating my food after.  I should have done that the other way around.  I had salad, and some perogies (I really need to get tested for a true gluten intolerance already so I know to either truly stay away or not to worry) and 1/2 a smokie.  Then when the cheesecake came out I had a small piece.  If I had just stayed in my office I would have eaten my chicken salad but then I miss out on the opportunity to participate in saying goodbye to this young person.  The alternative, really, is that I am dedicated enough to my health and wellbeing that I eat my food as planned AND participate in the farewell but not partake in the food.  I used to do that.  I used to sit in a room with desserts everywhere and eat only the food that was "compliant".  I need to get back there because I feel better with that level of strictness. 

Week 2

Day 1 of Week 2 I skipped.  I wasn't feeling well and I tend to push myself too hard and then feel really run down rather than taking one day to recoup.  I did that this time and felt great the following morning. 

Day 2 was my first kettlebell class.  I am sore today and it only seems to be getting worse... LOL  I am looking forward to next week already.

Day 3 is tonight's upper body work.  I will post on it tomorrow.

End of week 1

Where did I leave off?? 

Friday box squats... my box squat needs some work apparently... well, it did, and then I worked on it and it's fine now... I did more than just box squats of course.  I also did stiff leg deadlifts, Cressey split squats and suitcase deadlifts.  Also did some abs.  Cressey split squats are evil...

Saturday was quick training in the morning in the warm up area before lifters were getting started.  I did speed bench, close grip bench and rows with varying grips.  After that I called it quits but spent the rest of the day helping lifters, loading and unloading weight in the warm up area and then helping take down the venue and move all the weights and equipment. 

Went in Sunday and did a cardio circuit from his T-Nation Cardio Confusion article... I went through it twice and it was tough.  I was tired as well, but I think it was also just tough.

Fighting something I think, as I have not been feeling great for 2 days now.  Thinking I might have to skip tonight because I really don't want to get sick.

Oct 26 Ph1, W1, D2

10 min stairmaster intervals
Abs 10 reps, burpees 5 reps, abs 10 reps, burpees 5 reps
25 min treadmill hill intervals

Oct 25 Phase 1, Week 1, Day 1

Warm up - foam rolling and an extended series of stretching and mobility work
a) Box jumps 4x6

b) Snatch grip DLs 3,3,3,5,5 - 135,155,175,180,180

c) Reverse lunges with front foot elevated 7,7,10 - all with 2-20lb DBs

d1) Pull through 3x12 - 70,90,100
d2) vertical pallof press 3x10 - 70,40,50

e) plate pinches - 4 sets each as long as possible as I could not do 30 sec consecutive

Added in some extra box jumps and light single leg rom DLs

Eric Cressey's Off Season Training for Athletes

While I don't think I am necessarily the target audience for this program, it will be good anyway. I am starting the program today (well, yesterday, but it was a rest day). It will be quite a change for me from what I am accustomed to doing. First off, I will only be training with weights 4 days a week (2 days of other stuff). This should be a great change and help me get some solid gains. It includes lots of foam rolling and activation work, which I don't do enough of. I like it because it's not overly complicated. I lose focus when things are too complicated - do 10 reps of this, with a 2-0-1 tempo, followed by 8 reps of this with a 3-1-3 tempo, followed by 12 sets of this... argh! I can't even be bothered to print the program out when that's what it entails. EC does have some percentages in this program, but I can do that no problem. That stuff I am used to. The program is 12 weeks long in total, and I guess if I am having success with it I could do the entire 12 weeks and then start into a program from my brother for Nationals. I will reassess every 4 weeks and see how things are going, since the program is broken down into 3- 4week phases anyway.

SASK PROVINCIALS Oct 16, 2010

Weighed in light... 64.0kg

SQUAT
warm ups went well until I went into full gear and then my warm up at 127.5kg was ugly... we dropped my opener as a result

1) 130kg
2) 135kg
3) 142.5kg - provincial record and personal best

BENCH

1) 67.5kg
2) 72.5kg
3) 77.5kg - provincial record and personal best... apparently I am becoming a bencher

DEADLIFT

1) 140kg
2) 150kg
3) 157.5kg - provincial record and personal best

TOTAL
377.5kg - my first Master total

WILKS
400.64 - my first 400 Wilks

Oct 7

Warm up included a bunch of rotator and rear delt work

speed bench 9x3 @ 75+bands

2 @ 95
2 @ 105
1 @ 115
1 @ 125 to 2bd
1 @ 135 to 2bd
1 @ 145 in shirt
1 @ 155 in shirt

more rotator and rear delt work plus front raises

Oct 6

DLs w belt 5x10 @ 185, 195, 205, 215, 225

Front squats w belt 4x10 @ 85, 95, 105, 115

rows with band 3x15

inverted rows on TRX 3 sets 10, 8, 8

3 sets extensions

3 sets abs

Tues, Oct 5

CG bench 2bd 3x8 @ 85, 90, 95
Reg grip 3bd 3x3 @ 125, 135, 145
skull crushers 3x10 @ 40 each
bench dips 3x15
4 sets biceps
15 min on treadmill

Everything that isn't geared, max effort feels easy these days :)

Mon, Oct 4

Squat Opener

Did my Eric Cressey warm up stuff and several squats working up to the suit

straps down singles @ 255, 275
full gear singles @ 285, 295

stiff leg dls 2x10 @ 165, 175
4 sets low back
4 sets abs

I also wrapped Jerad's knees and I think that counts towards something because it makes me sweat.

weekend fun

I'll do a quick recap of the weekend... mostly to have my significant numbers recorded...

Friday, Oct 1
speed work 9x3 with bands @ 75

few sets working up to shirted work

shirted doubles @ 145, 150, 160

rotators, rear delts and abs

Sat, Oct 2
squats - won't log the progression upwards, just the working sets with belt and wraps
3x2 @ 240, 250, 260

good mornings 3x10, few sets of abs

Then I had to run for a massage... ahhhh

Sun, Oct 3
bench 1bd 3x3 @ 95,105,115
incline bench 3x5 @ 75,85,90
floor press 3x3 @ 95,105,115
abs

DLs
135x5
185x3
205x2
225x2
245x1 with belt
265x1 with belt
285x2 straps down
300x2 full gear
310x2 full gear

Front squats
105x10 with belt
115x10 with belt
125x5 with belt
130x5 with belt

Rows with bands 3x20

Back extensions 3x12 @ 5kg each with 2 sec pause

3 sets abs

Bent over rows with bar 2x15 @ 60 each

Sept 28

Ah... what a nice relief... compared to most days lately this felt like a walk in the park.

CB 3bd 3x5 @ 100, 105, 110

Reg grip 3bd 3x3 @ 120, 130, 140

JM press 3x5 @ 45, 55, 65

bench dips (feet elevated) 2x12, 1x15

4 sets biceps

Sept 27 Squats

This was decent... not what I wanted but okay anyway...

squats 5x7 @ 165, 175, 185, 195 (only did 5, no spotter and the 5th rep was ugly), 200 (got a spot)...

stiff leg DLs 2x10 @ 165, 175

calves 2 sets
low back 5 sets
abs 5 sets

Update

I have been training, but was without internet access at work a couple days and then didn't get things updated at home. Nothing too remarkable... did what I was expected to do except on Saturday with squats when I missed the second rep at 275lbs in my last set.

Watched some Eric Cressey videos in hopes that I can improve my flexibility for squatting. I seem to be struggling a bit with depth and maybe it's just about fighting the suit but I am not wanting to take the chance that it's about flexibility and I do nothing about it. I will try some of the things he talked about later tonight when I go in. Might do them in my kitchen before leaving for the gym so I don't look silly trying to figure them out the first time.

Getting near the end and I can tell. I am feeling tired a lot and started taking Melatonin to help me sleep. I had some sort of a mild panic attack on Saturday night around 12:30am. I woke up and my muscles felt like I couldn't calm them down and I couldn't find a position to relax in. It passed within an hour and I was back asleep.

I am watching my food intake a bit more closely as well because I am aiming for my first 400 Wilks. My goal lifts: 150kg squat, 77.5kg bench, 157.5kg DL at a body weight of 65kg (or less) would give me that Wilks. Getting excited. Just over 2 weeks now.

Sept 21/10

CG bench 2bd 3x8 @ 95, 100, 105
3bd bench 4x3 @ 115, 125, 135, 145
Tate presses 3x5 @ 25lb DBs each set
4 sets biceps
1 set dips (to failure)
3x6 push press @ 45, 55, 65

Sept 20/10

Full Gear Squats

I do have video and will get it up when I can... I am worried as always that depth wasn't there. I feel like I am fighting a losing battle in that suit these days with depth.

Squats 5 @ bar
Squats 3s @ 135, 155
Squats singles @ 185, 205 (belt), 235 (belt and wraps)
Squats singles straps down @ 255, 275
Squats singles full gear @ 295, 305

Stiff leg DLs 2x10 @ 155, 175

Calves 3x20 no weight

5 sets lower back work
5 sets ab/core work

3 sets hip thrusts no weight

Sept 19/10

More bench...

Legs up 3x5 @ 85, 95, 105

2bd 5s @ 115, 125... then 4 @ 135

DB presses 3x8 @ 25x2 all sets

biceps 5 sets total

6 sets abs (4 with weight)

Took it easy considering I had done a tough training day just the day prior

Weekend of Training

I missed training on Friday as my daughter and I drove to Saskatoon for the Justin Bieber concert. I put in both my squat training and missed bench training on Saturday in Saskatoon. It was good.

SQUATS
squat x5 @ 135, 155
squat x2 @ 185, 205 (belt), 230 (b&w), 245 (b&w), 255 (b&w), 265 (b&w), 275 (b&w)... depth was borderline on the 1st rep at 275 but I was told the second one was better.

GMs 3x10 @ 95, 105, 115

lunges 3x10 each leg @ 35, 35, and then I used a KB so not sure of weight

KB swings 2x15

BENCH
bench to chest 7 @ bar, 5 @ 65, 85
bench to 3bd 5s @ 95, 115, 125, 135, 145
bench to 4bd 3s @ 150, 155, 160

Accessory work included rear delts, front raises, rotators... not sure of all the rep/set schemes

Sept 15/10

I never thought my bench "targets" would feel light...

CG bench 2bd 3x8 @ 95, 95, 100

Bench 3bd 3x3 @ 120, 130, 140

5 sets biceps

Tate presses 3x12 @ 20lb DBs each set

overhead triceps ext 2x12 @ 35

20 min elliptical

Sept 14/10

Squats did not go quite as planned. As I was warming up with some lighter squats my back started to tighten up and was unpleasant. Asked for advice and got the direction to keep the weight light and let my lower back recover.

squats 7s @ 135, 160, 170, 175
squats 5 @ 180
squats 3 @ 190 - intended to do 5 but I got really bent over on the 3rd one so I called it quits

stiff leg DLs 2x10 @ 155, 175

high bar narrow stance squats 3x10 @ 95, 115, 125

pfister back extensions 2x15, 1x18 @ 4kg ball

several sets of abs/core and for kicks did some lat work on the TRX my friend's trainer has hanging there

September 13, 2010

Legs up bench 3x5 @ 85, 90, 95
2bd bench 5s @ 105, 110, 115, 120
3bd bench 5s @ 130, 135, 140
decline bench 3x8 @ 85, 90, 95
biceps 4 sets 10-15 reps
abs/core

Sunday, Sept 12, 2010

Full gear squats

Worked up in doubles after warming up with some hip mobility, glute activation stuff and light squats.

Doubles @ 185, 205, 225 (wraps), 240 (wraps)
Doubles straps down @ 260, 280
Doubles full gear @ 290, 295

My depth was high or questionable on all of them. The suit was definitely too low until I pulled it higher for 295. I am also struggling with a cold and just returned late the night before from a trip to Halifax. Yes, I am making excuses... but it really just wasn't my best.

Finished with
GMs 3x5 @ 105,115,125
Lunges 1x12 (each leg) no weight, 1x12 (each leg) 35lbs, 1x10 (each leg) 35lbs
modified GHRs 3x15 @ 15 each set
several sets of abs/core

Back to blogging

I realized last night while benching that I need to keep better track of the weights I am using as I am not always "perfect" to my target numbers. In fact, my squats are slightly below targets and my bench is almost always above targets.

I am training for a meet in Oct in Saskatchewan and then will turn my focus to PEI in the spring. I really want to make it to the CPU Nationals next year and am working on being able to actually afford to make the trip.