Tuesday, March 31, 2009

3/31/09 (2)

Warm-up
Dynamic Stretching

Sprints
10x25 yards

Pro-Agility
4x

Plyometrics
http://chattstatestrength.weebly.com/plyometrics.html

Jump Rope
300x

Treadmill
20 min

Biceps

Monday, March 30, 2009

3/30/09 (1)

Knee Ext.

Rotator Cuff

Speed Front Squat Load- 2376
1x3_154
1x3_198
2x3_220

Log Clean & Press Load- 7040
1x10_90 - 1 clean
1x10_134 - 1 clean
4x6_200 - clean each rep
I am continuing to work on cleaning and pressing all in one motion. It felt pretty good with this weight, but 200 is pretty light. The technique felt good though and today was some good conditioning.

Triceps

Laterals

Friday, March 27, 2009

3/27/09 (13)

Log Incline Load- 6620
1x5_180
1x5_230
1x5_270
5x1_320
2x3_270

Bench Load- 4920
1x5_225
1x5_275
1x5_295
1x3_315

Triceps

Thursday, March 26, 2009

3/26/09 (12)

Treadmill
30 min

Bent Over Row
Real light to protect trap. Felt good with no problems.

Pull-ups

Biceps

Wednesday, March 25, 2009

3/25/09 (11)

Knee Ext

Squat Load- 5470
Front Squat
1x5_135
1x5_185
1x5_225
1x3_275
1x1_315
1x1_365
1x1_405
Skipped the over head squats to take pressure off the trap. It is feeling a lot better. If it continues to progress as it has I may try some light farmers this weekend. Didn't try the deadlift today. Since there is no DLing in the comp I decided to put intellect before testosterone and lay off. There will be plenty of time for that later.

Hypers

Pull-ups

Tuesday, March 24, 2009

3/24/09 (10)

Jump Rope
300x

Dynamic Stretching
http://chattstatestrength.weebly.com/dynamic-stretching.html

Sprints
10x 25 yards

Treadmill
30 min intervals

Biceps

Monday, March 23, 2009

3/23/09 (9)- Time off

Not that I have the luxury of taking time off before the comp (especially with the cruise 2 weeks before it) but I decided not to do any pressing today and let the trap rest. The farmers yesterday really bothered it and for the long term some time off now (in the short term) is probably a good idea. If I can take a few days off then train at full speed it will probably be better then going nonstop at 80%. I'm not sure about Wednesday's deadlifting. I really want to try the 650 I'm suppose to do. I can always just push it back it Thursday or Friday. The good news is all the benching I did last Friday didn't seem to bother it any so I may be doing a lot of benching in the near future. The bad news is the trap is used in a lot of upper body pulling movements, as well as over head pressing, so I am really limited in what I can do.

Knee Ext

Speed Front Squats Load- 5214
1x3_154
8x3_198

Sunday, March 22, 2009

3/22/09 (8)

Squat Load-6175
1x5_155
1x5_205
1x5_245
1x5_295
1x5_335

Farmers Walk
1x50 ft_230
1x50 ft_280

3/21/09 (7)

Treadmill
20 min

Pull-ups

Tire

Light and easy

Friday, March 20, 2009

3/20/09 (6)- Trap Still Spasmed

Knee Ext

Rotator Cuff

Log Clean & Press Load- 3398
1x10_90
1x5_156
1x3_200
1x3_266
1x1_320
Wanted to do more but I got distracted by boss and other work issues which took 90 min. I'm going to try and add some log to Monday to make it up. I wasn't too upset though. The spasm in my trap is still locked up.

After the 90 min of distractions...
Bench Load- 11,130
1x10_135
1x10_185
1x5_225
1x5_275
1x3_315
1x2_365
Lockouts
1x3_315
1x3_365
1x3_405

Seated Row

Rear Delt

Triceps

Thursday, March 19, 2009

3/19/09 (5)

Decided to take it easy today. I caught a spasm in my traps overnight and I did not want to exasperate it. I need it healthy tomorrow for log clean & press. Other then that everything is going good.

Treadmill
20 min

Biceps

Wednesday, March 18, 2009

3/18/09 (4)

Knee Ext

Squat Load- 5285
Over Head Squat
1x5_45
1x5_95
1x3_154
1x1_198
1x1_220
Front Squat
1x3_245
1x2_295
1x2_335
1x2_385
1x1_425
SupraMax Front Squat
1x1_515

DeadLift Load- 4605
1x5_335
1x3_425
1x2_515
1x1_625

Leg Curl

Seated Row

Atlas Stones
Did a some singles with a 270 lb stone. Technique needs a lot of work. It has been a long time since I did these. On the 4th or 5th rep it seemed to come back. Still needs a lot of work though.

Conan's Wheel
I have been training (trying) with 500 lbs on the yoke to simulate a Conan's wheel with little success. Today I decided to strip it down to 300 and give it a go. This went better. Needs to get better before June!!!

Today was a GREAT day of training. If I can string a few more like this together I will be ready.

Tuesday, March 17, 2009

3/17/09 (3)---Calender Miscalculation

Well I really messed up training for this contest. We are going on an extended family vacation this summer and I thought everything was fine because it was going to be a couple weeks before the vacation...but it turns out it is actually before the contest. There will still be some time after the vacation to train, but it falls right in prime training time. I'm hoping I can find a place to train where we are going, but I am not too optimistic. I'll just have to make the most of the time I have before leaving and train harder.

Warm-up

Sprints
I ran 10-12 25 yard sprints. These are feeling better every time I do them.

Jump Rope
500x

Biceps

Monday, March 16, 2009

3/16/09 (2)

Knee Ext

Speed Front Squats Load- 3234
1x3_154
1x3_198
3x3_242

Hang Clean Load- 1782
3x3_198

Over Head Press Load- 2610
1x5_198
1x3_245
1x3_295
Fail on 335- I wanted to get this 2x, but could not get it past the sticking point. Tried 4 times and still it was a no go. My traps are sore from the Farmer DeadLift yesterday, but that is no excuse. I needed to get these. Kind of put a funk on the rest of the day.

Jerk Load- 3675
3x5_245

Pull-ups
- Super set with shrugs

Incline Load- 4200
1x6_245
1x6_265
1x4_285

I added the speed front squats and hang cleans to today. It helped a lot with warming-up. Probably try it again. As a whole not a bad day. If I had gotten the 335 OHP it would have been a great day. Unfortunately it didn't happen.

Sunday, March 15, 2009

3/15/09 (1)

Back Squat Load- 5155
1x5_155
1x5_245
1x3_355
1x3_355+ 35lb chain
1x1_405 + 35lb chain
1x1_445 + 35lb chain
1x0_495 + 35lb chain
The 495lb set felt real good going down but I got stuck in the hole.

Farmer Walk DeadLift
1x10_230 per hand
After the 10th rep I held at the top for around 45 sec.

Conan's Wheel
I'm still having trouble figuring out how to hold the weight. I'm going to spend some time on youtube watching videos of people doing it and try to figure out the technique.

Friday, March 13, 2009

3/13/09 (5)

Knee Ext

Log Clean & Press Load- 6470
-1 clean
1x10_90
1x5_156
1x5_200
1x5_266
1x2_310
2x1_310
1x5_244- I cleaned ever rep on this set. I also began working on doing it in one motion. I think this will save a lot of time for the contest, but takes a lot of energy. I'm sure as I get better at the technique it won't be so fatiguing, but it got the better of me today.

Jerk Load- 1650
1x3_242
1x1_286
1x1_308
1x1_330

Bench Load- 3750
- super set with triceps
1x6_225
1x3_275
5x1_315

Thursday, March 12, 2009

3/12/09 (4)

Treadmill
20 min- did some intervals. Two minutes walking (3.2-3.5 MPH) and one minutes running (5-6 MHP)

Bent Over Rows
1x10_135
1x8_185
1x8_225
3x5_275

Biceps

Grip
Wrist curls and bumper plate holds.

Pull-ups
Probably not smart doing pull-ups after grip work, but it was very challenging. Lats didn't get much out of it, but hands sure felt it.

Wednesday, March 11, 2009

3/11/09 (3)

Knee Ext

Squat Load- 4988
-Over Head Squat
1x5_45
1x5_95
1x3_154
1x3_198
1x2_220
1x1_242
-Front Squat
1x3_245
1x3_335
1x2_405

DeadLift Load- 3475
1x3_425
1x2_515
1x2_585

Biceps

Lat Pull

Leg Curl

Not a bad day over all. I has hoping to do some singles on deadlift after the 585 but was short on time so I did the accessory work. Knee tendon felt good on the squats. Took some time to get warmed-up, but no problem once it was. I may skip plyos again tomorrow just to be sure...I'll decided after warming-up tomorrow.

Tuesday, March 10, 2009

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.

Monday, March 9, 2009

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

Friday, March 6, 2009

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

Thursday, March 5, 2009

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

Wednesday, March 4, 2009

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

Tuesday, March 3, 2009

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.

Monday, March 2, 2009

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.

Sunday, March 1, 2009

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.