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Old 01-17-2012, 09:22 PM   #181
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Tuesday Solid Training

Sumo Deadlifts
135x5
225x5
315x3, 2
405x3x5
405x6
I was a little tired on these, I think it was from benching. Too much hard arching, but still was able to grind out all the reps.

Yoke Bar Low Box Squats
all sets done with strong band, around 225 lbs of tension at the top
180x3
230x3x3
180 x 3, 5 to finish
These felt good, very limited rest. Felt pretty strong on these.

GHRs
BW x 12
mini band x 3 x 10

Neutral Pulldowns
115x3x20
Really just needed to stretch my upper back.

Good workout, felt a little tired still from saturday. Tomorrow I have to work late, but I am also starting later. I am thinking of experimenting with a training session in the morning. It will be a quick session. Just about 30 minutes or so of some light hang cleans, some abs, and maybe pullups or curls.

I think it will be a good experiment. On weeks where I am feeling tired, I can skip Wednesday workouts. I am gonna see how I feel in the morning. If I wake up and feel really sore, I will skip it. If I feel good I will crush for 30 minutes. When the weather gets warmer, I will utilize morning workouts, for sled work and sprints. It is too wet and cold now for that.
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Old 01-17-2012, 09:28 PM   #182
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Good luck with the morning workouts. I keep wanting to start them myself.
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Old 01-18-2012, 01:52 PM   #183
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Yes, I have much respect for guys that can do anything in the morning, much less exercise. Sled pulling on a cold rainy morning sounds delightful.
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Old 01-18-2012, 07:02 PM   #184
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Quick Morning Workout today
this was rough, wednesday I have to work a later shift at work, just an hour later. But it is tough to train at night when you get home at 7 and are starving. I will see how morning workouts go. Here is what I did for about 30 mins or so

Circuit Style
Hang Cleans
3x5
1x8

Sit Ups
BW x 4 x 15

Pull Ups
2 x 8
1x12
1x10

Jump Squats very light
95 x 3 x5

This was a pretty good workout. My lower back is feeling very fatigued right now. I need to allow it to recover over the next few days. I think the fatigue is due to too much heavy pulling and getting lazy on my form. I am letting my hips get too high on sumos and my squat form just needs some tweaks right now.

Next week I will get everything straightned out and plan on crushing it.
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Old 01-18-2012, 07:10 PM   #185
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You feeling like you are getting sloppy on deads, cleans or both?
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Old 01-18-2012, 08:15 PM   #186
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Quote:
Originally Posted by BendtheBar View Post
You feeling like you are getting sloppy on deads, cleans or both?
cleans are fine, I do not really worry about them too much

Dead form is a little sloppy, I have to make sure I keep the bar tight to my thighs the whole way up. Just a slight set issue when I get lazy.

Squats I am doing the same thing I was doing previously, I try to keep my upper body too erect, this makes me go forward a little. It seems to bother my back and causes a bad bar path. I need to make sure the bar is traveling in a straight line.
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Old 01-19-2012, 08:16 PM   #187
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Thursday Jugg Training
Felt pretty good today, my low back is still feeling very fatigued. Did some foam rolling on it to warm up tried to stay very erect on the OHPs.

Standing OHP
95x3x5
160x3x5
160x6
Felt solid on these, had a couple more left in the tank.

Dips
BW x 15
BW plus 1 chain x 15
BW plus 2 chain x 10, 12, 12, 10

Low Cable Rows with back bar, neutral grip varied widths
180x2x15
225x10
250x2x8
225x10

Lat Pulldown, fat grip
180x3x10

Tricep Pushdown on cable
70x15
95x2x12
70x14

Lateral Raise
12s x 3 x 15

Pretty good workout, very solid. Saturday is a huge workout for me. My squats have not felt very good lately and I hoping it will all come together on Saturday. I have to hit 385 for as many as possible. I am hoping for at least 8. But would more importantly like to hit good depth and form.
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Old 01-19-2012, 08:19 PM   #188
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Quote:
Pretty good workout, very solid. Saturday is a huge workout for me. My squats have not felt very good lately and I hoping it will all come together on Saturday. I have to hit 385 for as many as possible. I am hoping for at least 8.
Good luck. That would be a rock solid number.
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Old 01-19-2012, 09:33 PM   #189
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Quote:
Originally Posted by BendtheBar View Post
Good luck. That would be a rock solid number.
That would be a crazy good number.

I am very excited to do sets of 3, it has been far too long. Saturday I am going to take it easy on the heavy pulls. I will probably just do some sort of GM, or maybe RDLs, something along those lines.
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Old 01-20-2012, 08:15 AM   #190
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Nice work J. Glad to see you still killing it
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