Monday, January 30, 2006

ME Squat/DL

LifeFitness Treadmill: 5 minutes warmup, intervals of 3.8 MPH walking and 7.0 MPH running, both at an incline of 1.0. Circuit90 seconds jogging, 90 seconds walking, 3 minutes running, 3 minutes walking, repeat, then 5 minutes cooldown.


Hoist Leg Press: 350x5, 415x5, 475x5, 535x5, 595x5, 610x5, 685x5. With a little less belly, I had more depth and a better workout.

Cybex Leg Curls: 130x5x5.

Romanian Deadlifts: 210x3x6.

Situps w/25 lbs plate: 5 sets of 12

Flex Standing Calf Raise: Tested to a 150 lbs max

Dynamic Warmup/Energy System Training

This will be the only time you will ever see me write this, because it's long. So in future blogs, the title will be the only reference to it. This was my workout yesterday, when I wasn't playing basketball with a neighbor. It was sometimes paused for twenty shots from a particular spot, because the fast runs were hard. It also took a while because I was learning some of the stretches. I used the template from WS4SB2, Core Performance, and the Parisi Warmup Video for instruction. This could make a really great aerobic session in itself.

Dynamic Warmup Phase (@ means reps each side):
Hip Crossover (10@)
Scorpions (6@)
Prisoner Squats (10 reps)
Jumping Jacks (15 reps)
Seal Jumping Jacks (15 reps)
Front Skips (20 yards down and back)
20 shot pause
Calf Stretch (6@)
Hand Walk (6 times)
Stationary Side Lunge (8@)
Side Suffle (20 yards down and back)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
20 shot pause
Inverted Hamstring (6@)
Forward Lunge/Forearm to Instep (6@)
Lunge Walk (10 steps down and back)
Backpedal (20 yards down and back)
20 shot pause
Backward Lunge with a Twist (6@)
Drop Lunge (6@)
Sumo Squat to Stand (6@)
Squat Jumps (5)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)
20 shot pause

Ground Based Mobility:
Back Bridges (10)
Iron Cross (Basically, a Scorpion done while on your back)(10@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Arm Circles
Mountain Climbers (10@)
Groiners (10@)
40 shot pause

Frequency Phase:
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Cariocas: 20 yards down and back
Sideways Running: 20 yards down and back
85% Sprint: 40 yards
40 shot pause

Change of Direction Drills:
Suicides (2 versions)
This second one has no name, but here's what I did: run forward down the court, run sideways to the right, run backwards, run sideways to the left, repeat 3 times.
Shuffle sideways at a diagonal, in a zig zag pattern, down and back.
Dribbling ball around cones, like an obstacle course.

Weight this morning: 236.5 lbs

Friday, January 27, 2006

Past 2 Days

Thursdays Lunchtime workout:
LifeFitness Elliptical, Hill Profile (Random): 30 minutes steady state at Level 7.

Treadmill running: 5 minutes brisk walk, followed by intervals of 60 seconds jogging at 7.2 MPH and walking for 90 seconds at 3.8 MPH for 20 minutes. I ran this circuit three times at a 2.0 incline, then switched to 1.0 incline and 7.o MPH run speed for the rest. Consider week 2 of the CoolRunning program done.

In the evening, I took my Core Performance book and a copy of the Westside for Skinny Bastards 2 workout with me. I ran the dynamic warmup and mobility stuff on it with a few other additions. The stretches will need work but after I ran this, I felt really loose and limber. Almost enough sprinting and running to make me do this for aerobics instead of the elliptical.

Thursday, January 26, 2006

ME Back/Bench

Treadmill running: 5 minutes brisk walk, followed by intervals of 90 seconds jogging at 7.0 MPH and walking for 2 minutes at 3.8 MPH for 20 minutes at a 1.5 incline.

Band Pullups: 4 sets of 3, 1 set of 2 (failed to get the third rep).

Hammer MTS Low Row: 55x3x10. The jury's out on this one, I think the dumbbell row may be a better choice. We'll see.

Legs-up Close Grip Bench (1-second pause): 45x10, 65x8, 85x6, 105x3, 135x3, 145x3x10. Took a little getting used to. Haven't done close grips in a long time, and the pause forced me to stay tighter for my wrists' sake.

Dumbbell Shoulder Presses: 40x6x4.

Hammer Curls: 30x3x10

Tuesday, January 24, 2006

Lunchtime Aerobics

LifeFitness Elliptical, Level 6 Hill (Around the World): 5 min warmup, intervals of 1.5 minutes at >10 MPH and 1.5 minutes at >5 MPH for 20 minutes, 5 minute cooldown.

Weight yesterday morning: 238. Down a pound and a half. Not bad after Sunday's Playoff diet of pizza, pancit (Filipino version of chow mein) and root beer.

Monday, January 23, 2006

SE Squat/DL

LifeFitness Treadmill: 5-minute warmup, intervals of 90 seconds of running and 2 minutes of walking (3.8 MPH) for 2o minutes, 5-minute cooldown. The first 3 intervals were run at 7.2 MPH at a 2.0 incline, and the next ones were run at 7.0 MPH at zero incline.


Sumo Deadlifts: 135x5, 155x5, 180x5, 205x5x4. What do I love about high rep DL? It makes you huff and puff, which is just what I need.

Hammer MTS V-Squat: 90x6, 110x6, 130x6, 150x6, 170x6, 190x5, 210x4 (Calcululated that to be a 230 max, then computed the next 4 sets), 175x5x3. This machine is kind of like a hack squat and it hit my legs hard (and more huff and puff). But to get in and out of it was a chore.

Seated Calf Raises: 25x15, 35x12, 45x10, 55x8, 65x7.

Band GHR: 20 reps in 4 sets

Lying Leg Thrusts: 4 sets of 10.

Friday, January 20, 2006

SE Back/Bench

Today was mostly a test day.

Hammer MTS Front Pulldown: 45x5, 55x5, 65x5, 70x5x4. Was supposed to be Hoist Neutral Grip Chins, but this gym doesn't have an assisted machine that works.

Legs Up Bench, 1 second pause: 95x3, 115x3, 135x3, 155x3, 175x3, 195x1, 205x0.

Hammer MTS High Row: Worked up to a 70 lbs double (per arm), then 55x6x4.

DB Shoulder Press: 50x3, 40x6x3

Barbell 21s: 3 sets at 45 lbs.

Evening Sled Work

Ankle Dragging: 2 laps forward, 2 laps backwards.

Around the Worlds: Tried to shoot the basketball from several marked spots inside the 3-point arc.

Jogged 2 laps around the court dribbling with my right hand; turned around and repeated while dribbling with the left hand.

Tabata pushups: 20, 7, 4, 3, 2, 1. Getting closer to doing eight sets. Funny how the first set absolutely destroys me.

With sled in hand, dragged it from one end of the court to the other quickly - - - twice.

Took shots from the corner and outside the arc.

Sled Woodchoppers: Both sides, from one end to the other.

Sled Pullthroughs: One lap

Tabata Situps: 20, 12, 8, 5, 3, 1, 1.

Suicides and cariocas from both ends of the court.

Sled Face Pulls and Rear Laterals: one lap each.

Would have dragged it from the hip, but my wife came in from her walk and wanted to give the sled a spin. So did my son.

Thursday, January 19, 2006

Lunchtime Aerobics

LifeFitness Elliptical, Level 6 Hill (Cascades): 5 min warmup, intervals of 1.5 minutes at >10 MPH and 1.5 minutes at >5 MPH for 20 minutes, 5 minute cooldown.

And here's a bonus, a spreadsheet of all of Chad Waterbury's programs plus the links to T-nation that describes each one. A workout for all occasions.

Wednesday, January 18, 2006

ME Squat/DL

Hoist Leg Press: 350x5, 415x4, 475x3, 535x3, 595x3, 680x2x3

Cybex Leg Curls: 125x5x5. Wanted to tire out my knee flexors, before performing . . . . . .

Romanian Deadlifts: 195x3x10. Grueling. Just grueling.

BWT Situps: Failure at 24, 19, 14, 12, 10, 7 reps.

Seated Calf Raises: 50x10, 50x5 (rest 10 seconds), 50x10
Hoist Calf Press: 30x30x3.

Triple Drop Standing Calf Raises: 3 sets of 10 with 105, 85, and 65 lbs. I think Charles Poliquin is a sick bastard for this calf workout.

In answer to John Yeo, here is the Navy Physical Readiness Standard instruction, OPNAVINST 6110.1H: The max bodyweight for a 5'10" male is about 192 lbs. Since I'll never be that (too much lean mass, I could probably be 206 at 10%), I have the option of BF testing. If you quickly peruse the instruction and see how it is calculated, you'll see how a big neck makes a big difference.

Past Few Days, Next Few Days

Wife wanted to start working out, so we all went to the apartment's gym. She walked on the treadmill, my son got in the hot tub, and I shot baskets and ran around for about an hour on the court. Afterwards, they joined me and I shot more ball for 30 minutes more.

Went to run drills on the court but was beat up and just didn't have it - - - too many jumpers, maybe. Chatted with the wife (she was on the treadmill) while my son played around with the Universal multi-gym. Should have dragged the sled.

Today (Lunchtime):
LifeFitness Treadmill, speed intervals: 5 minute warmup, then 90 seconds of running followed by 2 minutes of walking at 3.8 MPH, for 20 minutes. For the first 4 intervals, speed was 7.2 MPH, then 7.0 for the next 2 intervals. Incline was 2.0 for the first three intervals, then 0.0 for the last 3.

Found out last drill weekend that because I had 3 PRT failures in the last four years that my next failure would result in me being kicked out of the Navy. Additionally, because of that, I can't fail anymore if I do pass. Because I was asked to keep a diary of what I do, I'm keeping it here and providing them printouts from this blog.

In addition, I've dropped speedwork for a while and am just concentrating on Maximum Effort and Submaximal Effort Work (what I call development). I learned from before that to beat the Navy's measurement (ie, lose waist, gain neck), I shouldn't be lifting light. For aerobics, I'm using an interval training program from to build up to 30 minutes straight of running in 9 weeks at a 7.0 MPH pace (Just over 13 min 1.5 miler) along with some sled dragging. While I might do some long aerobic work when I go away for two weeks, I don't lose as much muscle doing intervals.

Oh, yeah, I'm looking for a summer military meet and maybe something in the fall. That's the other reason to just stay heavy for a while.

Friday, January 13, 2006

Thursday's Cardio

Treadmill running: 5 minutes brisk walk, followed by intervals of 60 seconds jogging at 7.2 MPH and walking for 90 seconds at 3.8 MPH for 20 minutes. For a little more than half of it, I ran it at a 2.0 incline. But either it was the incline or the heavy squat/DL work the day before, my shins started to have a most uncomfortable lactic acid burn. So I switched between 0 and 1.5 incline as need. The speed, nor the incline, is part of the program - - - just the occasional wrinkle to keep my body guessing.

BTW, weight this morning was finally below 240 - - - 239.5. I'll take the half and smile!!!

Wednesday, January 11, 2006

A Simple Plan

Today was supposed to be DE Squat day, but I abandoned that plan. Partly to see how my squat was doing but also to test a theory.

Squat: 135x2, 155x2, 175x2, 195x2, 225x1, 255x1, 285x1. The 285 was perfect, though not the fastest. It felt easy out of the rack, I took it down with perfect posture, paused at a below parallel position for one second then lifted it with good back posture. So, even for a ten pound improvement, it was a much better squat than my 275 and with no back pump at the end. The squat/GM combo for high volume is a keeper.

Sumo DL: 155x2, 175x2, 195x2, 225x1, 255x1, 285x1 (switched to staggered grip), 295x0. The speed wasn't there off the floor but my abs were tight enough and my back strong enough to make it look good. However, having done these over a year ago at 355, it was a wake up call. I think my weakness is my hips.

Let me explain. At my best squat (315-330), I was doing a lot of sumo deads, RDLs, and heavy parallel box squats. After months of nothing but box front squatting and not doing nearly as much of the aforementioned work, my squat had taken a dive. That said, it's time for the next 3 weeks of new movements, and a new mindset. Time to attack it!!!

Sled Day 1

Life Fitness Elliptical Trainer, Level 5 Hill: 4 minute warmup (Hey, I walked to the gym and back, that's enough warmup, too), then 6 intervals of 80 seconds fast and 80 seconds slower.

Evening: Sled Dragging

Forward Dragging (harness on waist): 2 laps around the court, 45 lbs plate

Backward Dragging(harness on waist): 2 laps around the court, 45 lbs plate

Tabata Pushups: According to Dan John's article on T-nation, do the most reps you can in 20 seconds, rest 10 seconds, repeat seven times. I did 15 the first set, 8, the next, then 6, 3, 2, and 1. Oh, did it get my heart rate up - - - I'm really out of shape.

Ankle dragging, sled only: one lap forward, one backward.

Sled Face Pulls: 1 lap around the court, 45 lbs plate

Sled Rear Laterals: 1 lap around the court, 45 lbs plate

Tabata BWT Band Squats: 11, 10, 8, 6, 5, 3, 1.

Forward Sled dragging, handle between the legs: 1 lap around the court, 45 lbs plate

Backward Sled Pulls: 2 laps around the court, 45 lbs plate.

Sled Woodchoppers: 1 lap around the court, 45 lbs plate, for my right and left side.

Tabata Situps: 15, 8, 4, 3, 1. So, now I know that pushups and situps are my nemesis. Took about 30 minutes for everything, and it felt really good. Worked up a good sweat.

Tuesday, January 10, 2006

Monday: ME Bench

Treadmill running (1.5 incline): 5 minutes brisk walk, followed by intervals of 60 seconds jogging at 7.0 MPH and walking for 90 seconds at 3.8 MPH for 20 minutes. I'm trying a beginners program to bring me up to a 3 mile run in 9-10 weeks.


Nautilus Nitro Bench Press: 100x6, 115x5, 130x4, 150x3, 165x3, 180x3 (was supposed to be 6 reps for this wave, but had zero left after rep 3), 210x0(went for it, moved it an inch or two and got stuck), 190x1 (should have been 6, 210 killed me), 210x0, 125x15 (had to rest pause it 4 times to get it). Might either go to 5x5 at lighter weights for the next three weeks, or switch movements. Just didn't have it today.

Triset for 3 sets of 20 reps:
DB Front Raises: 10 lbs
DB Lateral Raises: 10 lbs (had to rest pause it once or twice)
Hoist Rear Delt Machine: 20 lbs

Inverted Rows: BWTx3x10
Standing Reverse Curls: 50x4x8, 50x3x2. The 45 lbs bar was awkward and the 25 lbs easy curls bars were taken. So I just made it harder.
External Rotations: 10x10x10. I'm kind of bored with these.

I'll probably complete the modified Prilepin cycle where I'm squatting/GM on the same day for the next three weeks. But the bench days will change, it's time to switch up.

Saturday, January 07, 2006

Friday: ME Squat

Completely raw.

Squat: 135x6, 155x5, 175x4, 205x3, 235x3x5. Not too bad, last set was tough. It's getting better. The other squats I do over time will fix any deficiencies.

Arched Back Good Morning: 135x3, 155x3, 175x3x6, 135x6.
Seated Calf Raises: 70x3x10
Trap Bar Deadlift: 174x3x10. This triset felt just like aerobics. If it weren't for my son's basketball clinic at 6:30, I wouldn't have been in such a hurry.

Band GHR on Resist-a-Roll Ball: 20 reps in 3 sets. Too tired for 30, so I tried to do 20 in the fewest sets possible.
Situps: 3 sets of 15

Wednesday, January 04, 2006

DE Bench

Remember when your moms told you all never go out in the rain without a coat? I didn't last Friday, when I did some of my sled dragging outside in the rain and cold. Now, I've got bronchitis to deal with. But after two days of antibiotics and an inhaler, I felt alright enough to bench. My head still feels like it's in a vice, though, from the cold medicine to clear my sinuses up. Stupid me!!!

Flat Bench Press (longest finger on rings): 95x3, 115x3, 145x3, 165x3x8 (Misload. I was supposed to do 145x3x8 and I didn' t realize it until I went to load 175 for a double and saw 165 on the bar. Still moved really good - - - not as fast as 145 I'm sure, but quicker than I planned.), 175x2, 195x1.

2-Board Press: 195x3 (Moved grip closer one finger, but my speed was off. I was paying for the misload earlier), 205x3, 225x2 (wanted that third rep, had nothing left to get it with).

Hammer MTS Front Pulldown (per arm): 80x3x9, 100x1 (10 lbs PR).

YTWLs: Rep-outs with 5 lbs for 5 sets.

DB Preacher Curls: 25x3x10. Both bars (Huh?) were taken but after doing them with the dumbbells, I may never go back. My arms tracked better this way.