T-LOG:WEDmay23-MONmay28

Wednesday, May 23rd, 2012

My left shoulder is still bothering me.  I cannot touch the bar to my chest.  I will be seeing aphasia on Friday and hopefully he does what my buddy Stef did with some Accu followed by some ART...which really improved things a ton.

Inverted rows(rings) x 30

w DB Bench Press 105's x 16

X 6 SETS

Followed by some very light bicep and external rotator work.


Thursday, May 24th, 2012
I was not feeling super great today.  It has been humid as hell the last couple days and I don't have air conditioning....I am not sleeping well.  Hopefully the humidity goes down a bit.
**Random Fact: Ottawa has one of the largest temperature ranges in the world. The winters suck going well into the -40s celsius(windchill) and the summers suck going well into the 40s celsius(humidity)....i guess it just makes us tougher.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505 x 12
*My quad was feeling a little bit sore.  I was feeling a little tired.  The humidity made me less ambitious.  I wanted to do around 40 reps with 500ish as I usually do doing 8 sets of 5....but i just had no drive to keep stepping up to the bar....  so I opted for higher reps 3 sets of 12.  After set one i felt pretty tight and decided to just do a ton of pistol squats to feel healthy.  I haven't done much unilateral work in a long time so i figured it would both be easier and healthier for me to do once in a while...and why not today when my motivation is low.  As for the first set, I think if I went at it with 16 reps in mind i could have done it....i would like to post a video of me squatting 500 for 20 in just a belt at some point because I think that that would be pretty cool.
Pistol Squats: 5L, 5R, 7L, 7R, 9L, 9R, 11L, 11R, 13L, 13R, 15L, 15R, 17L, 17R, 19L, 19R.  ( TOTAL OF 96 A LEG)


Friday, May 25th, 2012
I went to see Arthur Cuenco today.  He's a physic here in Ottawa and also a friend of my family's.  He did not do any Accu which I am a little disappointed in...but I have to trust he knows what he's doing...he did a ton of ART...obviously in hurt...I did not scream out loud to avoid getting my man card revoked...but i would have liked to.
Shoulder is feeling extremely sore now.
Inverted Rows(rings) x 25
w Paralette Pushups x30 (nice smooth no hard reps)
X 4 Sets


Saturday, May 26th, 2012
Deadlift:  (off 2 mats) 155x3, 245x2, 335x1, 425x1, 515x1, (add belt and off floor) 635x3x4 sets, 425x6x2sets
Row 500m  : 1:27.2
**I find rowing kind of fun.  I like how much it sucks and I hate doing it while I'm doing it....but then it's fun.  I think 1:23 is a good goal.




Sunday-Off


Monday, May 28th, 2012
Inverted rows(rings) x 30
w DB Bench Press 105's x 16
X 6 SETS

T-LOG: SATmay19-TUESmay22

Saturday, May 19th, 2012
Deadlift(kk): (off 2 mats) 155x4, 245x3, 335x2, 425x1, 515x1, 605x1, 695x1, 695x1, 695x1, 515x6x6 sets
Tabata rear delts
*** I originally wanted to deadlift 675 for 1-3 doubles but I miscoded to 695 by accident(25kilo plate) and it wasn't as smooth as i'd hoped.  So i just continued with a few singles.  The sets of 6 were pretty damn tiring even though it's a weight that I can still rip off the floor and move fairly fast, the set up on my DL takes a while in between sets and I quickly get out of breath....cardio.

Sunday, May 20th, 2012
OFF.... just commenting on how I feel especially tired and stiff today.  That is all....beach time.

Monday, May 21st, 2012
Inverted rows(chest to bar): x30
w DB bench press 105's x 15
X 6 sets

Tabata db rear laterals

Tuesday, May 22nd, 2012
Woke up feeling groggy.  Hot, Humid and raining like crazy.  The sweet sound of the rain kept making me drift back to sleep...i'm not complaining as it was relaxing...but it also made me sleep in and have to rush to the gym to hurry my training....  just feeling dazed.
Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, (add belt) 560 x 4 x 3 sets
Deadlifts: 425 x 5 x 5 sets

* the squats were feeling pretty heavy today.  This is probably a result of my radial nerve hurting like crazy so my squat is a little distracted.
** I deadlifted 425 for 5's for 2 reasons: 1) Kade deadlifted before me and it was too hot and humid for me to change weights, and I had just squatted so I was warmed up enough.   2) I would normally prefer to do 8-10 reps for sets with this load...but I am simply too lazy today...

T-LOG: TUESmay15-FRImay18

Tuesday, May 15th, 2012
Front Squat: 135x5, 2253, 315x2
BackSquat: 405x2, 455x1, 495x1, (add belt) 560x3x6 sets
DL(kk, stndng off 2 mats): 155x5, 245x2, 335x1, 425x1, 515x3x8 sets

Night after work: Rowed a 500m sprint.  Basically, the only reason I did this is because of Crossfit.  This definitely has little carry over to my training and is possibly detrimental because it exhausted all the little guys in my legs...but I just felt like getting a number.  I think I could have done just a little bit faster, maybe a 1:27, but I just didn't have any drive and am not comfortable at higher heart rates as I once was in my ballin days.  If I ever change it up and go for Crossfit...a good goal for me would be 1:23 I reckon....we'll see.  I think my buddy Paul Vaillancourt (Ontario's Strongest Man Champion 3 years running) told me he did a 1:23 or 1:26 or something like that...pretty studly.  He's a bit taller and around 260lbs so he's a big machine for rowing...I gotta beat him because nobody wants to lose at anything to a guy who looks like Patrick Swayze.  I mean seriously..." Nobody puts baby in the corner!!" 


I did a lot of volume today.  I think I will feel pretty tired tomorrow.




Wednesday, May 16th, 2012
I woke up really early today.  For some reason at 5:50 I woke up having to take a piss and wasn't able to fall back asleep.  I went to the gym around 7:30, helped out at the morning class and then did a TON of mobility work on my quads, hamstrings and hips....and then I took a nice nap on the floor for an hour before I trained.


Inverted rows(bar) x 30
w DB Bench Press 105 x 15
X 6 SETS


Tabata DB rear delta flies


Thursday, May 17th, 2012
I was feeling very tired today...lazy and tired.  I woke up around 221.5lbs which is very light for me.  I usually dabble between 226-228 morning weight.  Since Tuesday post training, I have cut my carbs significantly(I already eat high fat low carb), and I did so until today just to feel a little healthier because on the weekend I ate like crap...but now I feel very light and I have little desire to train.  So I am going to take it easy today(which lately I have been doing on Thursdays anyway with the CAT style sessions as I am doing today).
FrontSquat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x5x7 sets in 22:36  I usually like to do around 40 reps or 8 sets with this weight and using CAT...but I had very little drive today and the reps were slowing down...so I cut it.


Tabata Rear Delts
Tabata Sit ups


Friday, May 18th, 2012
Man, are my legs ever stiff today.  I haven't felt this sore in the legs since I used to do 300 consecutive bodyweight squats without allowing myself to stop or even move my feet...those were fun days...9 minutes straight of squatting.  Today, is just going to be stretching and work on my shoulders and then a little workout.


Inverted Rows(chest to bar): 30
w DB Bench Press: 105's x 15
X 5 sets


Tabata DB rear delt flies
Tabata sit ups


Tomorrow: Some moderately heavy Deadlifts...Hopefully a couple singles in the 700's and then 600 for volume.  We'll see how the legs feel.

T-LOG: SATmay5-MONmay14

Yes, I am aware that I have been a very delinquent blogger.  Once I get to around 12 weeks out from RAW 504...my training is going to get damn serious and I will be posting regularly...for now...still playing a bit...trying to figure out my competition prep...and trying to get my damn shoulder to stop hurting...Joffrey Laurin, an orthotherapist and Poliquin BioSig guy, came to assess and help a bit. He gave me some good exercises and new ways to work around things.  But the pain is still here...trying to be patient.


Thurs., May 3/2012
High Volume CAT style session
Front squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x 5 x 8 sets ( took 26:22 minutes, reps were all pretty crisp)


Fri., May 4/2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Sat., May 5/2012
DL(kk, 2 mats): 155x4, 225x3, 335x2, 425x1, 515x1, 605x1, (drop to floor and add belt) 675x1, 725x -, 725x-, 605 x 4 x 5 sets
*My back just wasn't feeling tight today.  I could probably have grinded the 725's up...but i'm in no mood to push to limits and risk injuries at this point.


Mon., May 7/2012
This week is going to be a little fun.  I figure I might not get a chance to train all weekend (Fri-Sun) because the Crossfit Otown team will be competing at the Canada East Regionals...so I might as well at least squat or DL everyday. I thought I would do a few reps around 80%(gym max 700) today to see how it feels ...since... I've been dabbling extremely light these days.
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 560 x 3 x 6 sets
*Feeling nice a smooth.  Still feels very light.  I may go heavier next squat day just to see where I'm at.


Tues., May 8/2012
DL (off 2 mats, kk): 155x3, 245x2, 335x2, 425x2, 515x3 x 8 sets


Wed., May 9/2012
Went into this workout just thinking about moving some weight, no real goals in mind.  Just want to move something heavy today.  I am kind of just thinking of this week as fuckery with the regionals coming up....and Im going to be getting serious in June so I might as well just take it easy and have fun.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 635x1, 660x1, 505x 3 x 3 sets(CAT)
* The 660 felt heavy on the back bc I haven't squatted heavy in a while.  And I caught myself analyzing how it felt on the way down rather than just squatting it...it was smooth down and up at a medium pace...easy enough that I thought about trying 685 but told that greedy gravity hoarding son of a whore in my mind to wait until the future to get too serious.


Thurs., May 10/2012
I just took it easy today.  Got a pump in my shoulders and triceps.
Inverted ring rows x 40
w DB Bench Press 70's x 25 (for shoulder rehab)
w external rotators( seated elbow on knee like a poser)
w Bent over DB Lower trapezius Y raises
X 4 Rounds




Fri., May11/2012
Today was a long day.  Crossfit Regionals in Mississauga. A lot of sitting, standing and wanting to be out there helping the team.  Crossfit competitions are very difficult to watch without wanting to be out there competing.  I find this especially so in the team competitions.  I miss team sports sometimes.
After watching, I was feeling pretty amped to lift some weights.  I went to a basic globe gym called Fitness 365.  Mirrors, big bodybuilder dudes(like pro big big), hot figure type babes, dorks on machines..bosus bla bla..the usual globe gym.  


Front Squat: 135x5. 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 675x1, 500x 3 x 3 sets
DB Bench Press: 110's x 15 x 3 sets
Rear Delt DB flys: 40's x 20 x 2 sets
**My squat was feeling very good today.  The 7 plates a side moved DAMN FAST  A few factors to consider: the plates were lighter(One trainer said 2 lbs a plate, other guy said each plate was a 20kg)...regardless it was probably more like 660x1 but who knows.  The bar was also an Ivanko bar which is very whippy and makes coming out of the whole much easier than the texas squat bar back home.  Also, I haven't squatted in front of a mirror in literally years...my technique felt picture perfect being able to watch myself.  I am considering training at a globe gym every now and then to watch my technique....and to get stared at...
RxMuscle magazine guy happened to be training there.  Took a video of my '675' and asked if i'd be interested in doing an interview and lifting for the camera if he were to come down to Ottawa...we'll see what comes of it.


Sat., May 12/2012
Another day of Crossfit Regionals.  Man, Crossfit is pretty damn cool.  
1) I wonder if I will ever be able to put it together to hit my 2000 @ 220 in just a belt powerlifting goals.  I feel close...yet...so far sometimes...  a 750 squat, 475 bench and 775 DL are all not only attainable, but close for me....and yet...I still gotta have a good day, on the day that it counts, and put them all together.
2) After reaching 2000@220 and considering myself "Attaining Mastery" or simply accomplishing the goal I set out to do...Will I be able to walk away and take on a new challenge with many new obstacles...Crossfit.  I know PL's reading this are laughing...but boys...shit looks challenging...And I think I'm up for it....but will I be able to walk away from something I love so much and am so heavily invested in....who knows...THE IRON BUG IS A STRONG FUCKER TO SHAKE.
Anyway, BACK TO FITNESS 365 today. 


Deadlift(kk style, off floor): 135x3, 225x2, 315x2, 405x1, 495x1, 545x1, 585x1, 635x1, 675x1, 725x1  (again...plates may have been lighter so maybe around 700 or so). 
Wide grip Chins: 2 x 25
Close Grip: 2 x 25
Inverted Rows(bar) 4 sets of 25


***Also, Bumped into Sevan Matossian, the guy who did the Crossfit video of Willie and me demonstrating how the bench shirt works.  He does all of the Crossfit Journal videos and has done some pretty cool documentaries...I think everyone should watch PULLING JOHN...it's a GREAT documentary on Arm Wrestling that I've watched a dozen times.  Anyway, Sevan said that he would love to come down for a few weeks before RAW 504 Clash For Cash(September) to film training, interview etc... and then fly out to the meet in New Orleans to video the competition....Who knows if that will actually come into fruition...but the possibility ..just the thought of it...is exciting. 



Sun., May 14/12
So this weekend, while at the competitions in Mississauga,  I stayed with my old roommate, Stefan Bulfon, from Western.  He's Chiro and trainer.  He did some assessments, acupuncture, and then some lovely ART on my shoulder...and was able to to restore full range of motion back to my shoulder....problem is...I need lots of this treatment for the pain to stay away and the injury to be fixed....so now I need to find a accu and ART person in Ottawa.
Mon., May 13/12
Inverted Rows(bar): 6 sets of 25 reps
w DB Bench Press: 105's x 15 x 5 sets


Might squat heavy tomorrow....we'll when I wake up i'll decide...it's late right now..night.

T-LOG: MONapr9-TUESapr24

(Folks, keep in mind I'm over 20 weeks out from my next competition...yes, I'm taking it easy...I'm actually learning to not be a maniac with the high intensity 24/7 365..)
Monday, April 9th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds


Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds


Tuesday, April 10th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat: 415x2, 465x1, 505x3 x 5 sets ( just practicing technique with light load)

Deadlift(kk style, 3 mat deficit): 245x3, 335x2, 415x1, 515x5x5 sets

GHD Sit ups: 3 sets of 15 ( slow and strict curling)

Wednesday, April 11th 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Thursday, April 12th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat( CAT): 415x2, 465x1, 505 x 5 x 6 sets in 25 minutes

Friday, April 13th, 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Saturday, April 14th, 2012
Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1
Deadlift(kk style, floor): 605 x 3 x 4 sets
Single arm DB bent over rows: 165lbs x 37 each arm


Sunday- OFF


Monday, April 15th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Tuesday, April 16th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat: 415x2, 465x1, 505x3x6

Deadlift(kk style, 2 mat deficit): 245x3, 335x2, 415x1, 515x3x8sets

GHD sit ups(strict): 2 sets of 20

Wednesday, April 17th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Thursday, April 18th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat(CAT): 415x2, 465x1, 505x5x8 sets ( took 27 minutes)

Friday, April 19th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Saturday, April 20th, 2012
HERE'S A GOOD FUCKING DAY!  My legs are sore as hell from Thursday's volume...but...

Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1

Deadlift(kk style, floor): (add belt) 655 x 1, 700x1(fast, smooth), 740 x 1 gym PR

** It slowed around the knees but I never had any doubts.  I was tempted to go for 760 but felt as if that would be getting greedy and asking for an injury.  Being over 20 weeks out....I should be patient).

Finished off with 515 x 6 x 6 sets (Was really ripping this off the floor, felt like paper weights).

PUMPED.  I know that If I were to pull on a day when everything is feeling fresh that this number will be much larger, and also considering that I am not peaking right now....this is a huge PR.  :)

Sunday - OFF  ( body is feeling pretty damn stiff)


Monday, April 22nd, 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Tuesday, April 23rd, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555 x 3 x 3 sets
Deadlift(kk style): 245x3, 335x2, 415x1, 515x1, 565 x 3 x 3 sets
inverted shrugs(rings): 1 set fo 150


The past few weeks have been really good on my new deadlift technique.  As you can see, I have been taking it very easy on the squat and have not been bench pressing because of a shoulder/bicep injury.  This is allowing me to focus a lot of energy on developing my new deadlift technique...which is working.  This makes me pretty fucking happy.  I will slowly start squatting a little bit heavier weights just to get used to the loads on my back over the next few weeks(I see no reason to go much higher than 645 over the next little while and will likely keep it lower towards 80 percent my max 580ish).  Hopefully my shoulder will start feeling better soon.  In the meantime, I can only keep focusing on the grind and working around the injuries.  The big picture...2000 in September via 750-475-805

T-LOG: MONapr3-SATapr7

My next competition is going to be RAW 504 CLASH FOR CASH in New Orleans Louisianna on Sept 15th this year.  I am 23 weeks out.  At 16 weeks I will begin prepping ...and until then I am still practicing my new deadlift technique, taking it easy on the upper body, and squatting casually with most workouts in the 60-65% percent range and sometimes hitting a casually single at 90%ish if I feel good.


Monday, April 2rd, 2012
My shoulder/bicep is still hurting a lot so I am not benching for another while.  Mon, Wed, and Fri's are simply to get blood into the area and build up the weak spots.   This is pretty much like a bodybuilding day for me bc I get a crazy shoulder and triceps pump and look like Greg Doucette...maybe not.  Anyway, aside from these, I am also doing shoulder rehab stuff at home with bands and such to strengthen my external rotators and always doing work on my biceps.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Tuesday, April 3th, 2012
Last Thursday, I hurt my hamstring slightly while squatting.  So I thought I would rest from squatting today.  I usually squat very light( 65% for 5 triples) before I deadlift from a deficit at 70% in the 24/25 rep denominations.


Deadlift(kk) off of 3 mats: 515x5x5sets
GHD slow strict Situp: 4 sets of 15


Wednesday, April 4th, 2012

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Thursday, April 5th, 2012
Taking it very easy to see how the hammy feels.  Doing a 25 minute CAT squat session.


Back Squat: 465x5x5 sets @ 16 mins.  I was going down very slow and just coming up fast and smooth but not focusing on exploding because I didn't want to push my leg.  After 5 sets I figured I just call it a day even though I prefer to do 6-8 sets in the 25 min frame with these percentages.


Very short session. Less than 30 mins including foam roll and warm up.  :)


Friday, April 6th, 2012
Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Saturday, April 7th, 2012
Today, I was planning on hitting a near max in the deadlift but while running the morning classes I helped a partner a client during our 'team wow' so I ended up doing a little bit of Waiter Walks, box jumps, toes to bar, push ups, etc...  none of these taxed me and the weights/reps were light but at the end of it we did relay style 100m sprints...and although I was probably running around 65% my max....my legs are simply not used to that...my bobsleigh days are far behind me...needless to say...I GOT A CRAZY LEG PUMP FROM IT...lol...  It actually made me want to start sprinting again.  I feel very healthy when I can fluidly move fast for short bursts....but that won't help me reach 2000@220  so not for a while(or maybe post squat and deadlift for the next few weeks).  


Deadlift(kk): OFF 3 MATS (155x5, 245x3, 325x1, 425x1), OFF 2 MATS(515x1, 605x1), FLOOR (655x1, 700x1, 700x1, 515x6, 515x6), RACK ABOVE KNEES(765x3, 815x3, 815x4)

T-LOG:March 3rd 2012- April 1 2012

It's been a long time.

Yes, I have still been in my sanctuary training everyday.  Yes, I am still nurturing my craft.  Yes, despite my injuries I am still and will always embrace this process even when I can't do a push up without pain or reach down to touch my toes without my hamstring exploding.  Yes, it's a part of learning and yes I am willing to keep walking in this direction.

Split for the last little while has been the same. This last week sums it up minus handstand work last week because of shoulder:

Saturday, March 24th 2012

Deadlifts Deficit 2 mats(still with a round back technique): 155x5, 245x3, 335x2, 425x2, 515x1, 605x1

Deadlift from floor: 655 x 1 x 7 sets  ** I am working on my new technique by using a weight that requires focus but is easy enough for me to always pull.  7th set slowed down, so i decided to save my energy for assistance work.

Single arm Bent over Dumbell rows: 165lbs x 35 x 2 sets each arm  (every week i add 1 rep to the set, i.e. next week will be 36)

Inverted Rows(rings): 4 sets of 35

Monday, March 26th, 2012

I have a really bad bicep tendonitis in my left shoulder aggravated primarily from too much handstand work (I think).  I really hurt it a week ago doing a muscle up on the rings. The deep dip position..ouch.....and having to demonstrate various movements throughout the week to clients kills it even more...so i try to avoid it...at close to 230lbs bodyweight, doing toes to bar, pull-ups, handstand push ups etc is really hard on my shoulders when I'm not warmed up.  

Today is simply a mini complex for the upper back and rear delts.  I consider it a bodybuilding day because I get a good pump and look crazy jacked from it.  lol

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Tuesday, March 27th, 2012

Tuesday's I have been both squatting and deadlifting light. I think of it as a PRACTICE.  If I were back in my ball days, this is when I would walk into the gym and shoot foul shots for 45 mins.  Pure practice.

Front squat: 145x5, 235x3, 325x2

BackSquat: 425x2, (then approx 65% my 1RM for 5 easy triples) 465 x 3 x 5 sets

Deadlifts off of 3 mats:  515 x 4 x 6 sets

Single Arm Bent over DB rows: 165 x 36 x 1 set each arm

Wednesday, March 28th, 2012

Same as Monday.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Thursday, March 29th, 2012

Thursday's i have been working up to a heavy single around 90% my 1RM and then doing a CAT-ish(Compensatory Acceleration Training) squat session.  I give myself 25 mins to work up to a near max, and then 25 mins for my CAT session which is approx 65% my 1RM for as many GOOD sets of 5 I can perform in 25 mins.  Usuall 6- 8 sets.

Front Squat: 145x5, 235x3, 325x2

Back Squat: 425x2, 465x1, 505x1, 555x1, 595x1, 645 x 1  *  Even though I am not lifting heavy and 645 feels very heavy on my back, I never doubt whether or not I can do it.  In my mind anything under 660 these days I feel I can do any day of the week.  Note: my 645 single was a little slow and my technique...I took the lift for granted and got sloppy on the way up.

Back Squat CAT: 465 x 5 x 4 sets    *** During those sessions as the sets progress the bar tends to move faster and faster..... On the 4th set, 4th rep...at the bottom of the hole my left hamstring went a little noodle-y on my and hurt like crazy.  Stop workout.  Not good, but not a terrible injury, a week or two I think.

Friday, March 30th, 2012

same as M and W.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Saturday, March 31st, 2012

My shoulder/bicep is in pain, and I have to nurse my hamstring.

Deadlifts off floor: 425 x 10 x 3 sets ** very controlled to avoid straining hamstring.

w GHD Sit up (strict slow curling): x 15 x 3 sets

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Not very exciting for people to follow.  I do not plan on competing until September a RAW 504 Clash For Cash in NOLA... (maybe SPF RAW in Aug the earliest, but I do not care to wear knee wraps).

In the meantime, I am just training by myself ( and sometimes with Willbo or Kade) in the Dynamo dungeon and putting my time in, maintaining/rebuilding the foundation.