3/10/09 (2)

Warm-up
Dynamic Movements

Treadmill
30 min

Biceps

Normally I run some sprints on Tuesday, but I think I strained a pateller tendon when I got off balance on the 315 OHP yesterday. I opted to skip the sprints and let the knee rest. Tomorrow is front squat and deadlift, and I want it to be fresh.

3/9/09 (1)

Decided to take the weekend off from training. Spent some time with my Dad at a gun show and the range and did some yard work. I think it did me some good mentally and physically, but its Monday and time to get back to training!!!

Rotator Cuff

Over Head Press Load- 5485
1x10_135
1x5_185
1x5_225
1x3_275
1x1_315- Got off balance so I re-racked the weight to try again
1x3_315


Jerk Load- 3675
3x5_245


Pull-up
-super set with shrugs

Incline Load- 6120
1x6_225
1x6_245
1x6_265
1x6_285

3/6/09

Plyometrics

Log Clean & Press
- 1 clean the press for reps
1x10_90
1x10_132
1x5_182
1x5_220
1x3_266 - cleaned each rep

Jerk
1x3_220
5x1_264

SupraMax Front Squat
1x1_465

Bench
2x5_225
2x3_275

Not a very productive day. I got some good work in, but lack a little motivation. Next weeks needs to be better. Contest is approaching quickly.

My New Website

Started a new website yesterday dedicated to strength and conditioning. It is still in the beginning stages, but I am going to be working on it a lot in the coming days so it should be growing quickly. Any suggestions or input would be greatly appreciated.

It can be found here:
www.gymwhisman.weebly.com

3/5/09

Warm-up

300 Yard Shuttle
1. 77 sec.
2. 80 sec.
Getting better, but still have a long way to go.

Jump Rope
500x
Did these in sets of 100 with 60 sec rest between sets.

Hang Clean
1x1_154
5x1_198

Plyometrics

Nose OK

I am very happy to report my nose is OK and the eyes aren't black. I do look like I have a huge zit on my nose though, but that's alright.

Knee Ext

Over Head Squat
1x5_45
1x5_95
1x3_154
1x3_198
1x1_220

Front Squat
1x3_245
1x3_295
1x3_335
1x3_375

DeadLift
1x3_425
1x4_555-wanted 5 or 6 reps but started to cramp up and didn't want to risk pulling or tearing anything.

Log Clean & Press
For these I cleaned each rep and then strict pressed them
1x5_200

Hypers

Leg Curls

Broke Nose

Today started off good. I was running sprints and feeling very good. After running the sprints I was going to do some Hang snatch. Nothing unusual, done them many time before. Never did what happened today though. On the 5th set I hit myself in the nose with the bar. Hurt real bad...still does 2 hours later. I'm hoping it didn't black both my eyes. I guess we'll see tomorrow.

Warm-up

Sprints
10x30 yards

Hang Snatch
1x1_132
1x1_137
1x1_142
1x1_147
1x1_152 (nose)

Plyometrics
These didn't really happen. Every time I moved it felt like my nose was going to begin bleeding so I decided to call it a day. Hope to NEVER have another day like today again.

3/2/09

Starting the next 4 week mini-cycle today. Last weeks max test week went well. For this cycle I'll be using the following:

Over Head Press- 350
Front Squat- 445
DeadLift- 650
Log- 335

These numbers will all be huge Personal Records if I can hit them. I have also begun looking at how to change the workouts some to make it more contest specific...but I still have some time before that becomes a big concern.

Today started off this cycle well.

Knee Ext
Warming up the knees for over head press

Rotator Cuff
Warming up the shoulders for over head press

Over Head Press
1x10_155
1x5_195
1x5_245
3x3_295

Jerk
3x5_245

Pull-ups
-super set with shrugs

Triceps

Biceps
Added these in to begin getting them stronger for the Conan's Wheel.

Event Sunday...bad Conan

Woke up this morning to an ice storm, so that limited what I could do outside. I still need to go get my atlas stone out of storage. I did Conan's Wheel for the first time today. Doing this made me realize two things: 1. This event and I aren't going to get along & 2. I need to strengthen my biceps a lot. I am happy with the tire, just need to bring up the conditioning more so I can finish the 10 reps quicker. All in all it was a good day.

Back Squat
1x5_155
1x5_205
1x5_245
1x3_295
1x1_335
1x1_335 + 35# chains
1x1_385 + 35# chains
1x1_425 + 35# chains

Farmers Hold
2x_280

Tire
1x10

Conan's Wheel
Just played around with the grip using my yoke. I need to read up on this some and then spend lot of time on it.