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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Jul 23, 2013 1:37 am 
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7/22 Day 18

SQ 140x5,160x5 (7,9)
BP 100x5,105x5 (7,8)
DD 140x5,170x5 (5,9) chucks
KBS 48kgx30 bell still swinging me a little bit
MEDLEY: GHD5,5; pullup 7,7; ring dip 5,4; rolloutx10,10;

squat didn't feel great, still went up OK.

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 Post subject: Re: 40oz to Freedom
PostPosted: Thu Jul 25, 2013 1:57 am 
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7/24 day 19

BP 100x5,110x4+ (almost had 5 @ 110) (7,10)
SQ 130x5,5 (9,9) squat not feeling great today
DD 130x5,5 (7,7)
KBS 36kgx50 pretty easy
MEDLEY GHD8,8; Pullup 5,5; IncDBBP 5,5 (80lbs); knees to chest 5CLR,5CLR

not a great day, got through it, hopefully the lighter squat and pull reps help later this week.

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 Post subject: Re: 40oz to Freedom
PostPosted: Fri Jul 26, 2013 3:06 am 
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7/25 day 20
Sq 130x5,160x5 little ugly
Bp 100x5,5
Dd 140x5,5

Called it. Not sure if its lack if sleep, drinking this week, or my CNS is fried but im not feeling this program. Will give it 3 more workouts after a short layoff and may have to re assess. I definitely went too heavy.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Jul 30, 2013 2:39 am 
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Week of 7/29 - BACK TO REGULAR SCHEDULE

M: Squat 140x8; 4 rounds: 10 goblet sq @ 45kg + 20 swing @ 36kg; 2 rounds: GHDx5 + Rollout x 10; stretch/roll

T: OFF back and forth all day, tired

W: BP 102.5x7; OHPx1 75,75,70x1x8; pullups 10sets of 5 interspersed; 3 rounds dip+40x5 + Kroc Row 50kgx8; rollouts

R: OFF - Golfing, walked 17 holes

F: Deadlift 160x1,2,3 180x1,2,2 160x1,2,3; OHP 60x10; BP singles 110(3-4), 115(5-6); snatch high pulls and power cleans. KB snatches 16kgx100 with switches every 10 reps

S: Traveling

S:

That should be a good lesson for anyone on how not to do DJ's 40 day. Overloaded, fucked with exercises, added too much additional work. Burned out. Wasn't excited to lift, started getting joint-sore in ankles and knees. Maybe try again later and follow the program. Not exactly a wasted 20 workouts but I didn't make much progress. Maybe a little bit on the deficit deads.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Aug 06, 2013 1:58 am 
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Week of 8/5

M: Squat 140x83; HighBox SQ 170x2x8 45 secs rest; 5 rounds: GobletSQ 45x10 + KBSwing 32x10; curls, rollouts, shrugs

T: BP 100x9; OHP 135x3,3; behind neck push jerk 110x1x10-12; Kroc Row 50x5,5,5,5,5,15; PullUps +15 x 3,2,2,2,2; rollouts, CGBP 60x15

W: Squat 180x1, 185x1x5 (belt), 160x1x5(no belt); BP (about 2 boards = #23 on the elitefts) bunch of singles up to 137.5; pause reps w/ 110; rolling

R: Snatch (first time ever really working up to a heavy snatch)... bunch of singles up to 80kg. Once I got over the hesitation of getting under the fucking bar I was really nailing these. I'm happy w/ 176 first time out. Did some cleans up to 105 or so.

F: off - neck/traps/upper back sore, achy, pinched or smething. probsably from all the overhead work this week.

S: Hiked Paseo Miramar trail in Palisades. ~5 miles round trip couple thousand feet of vertical. 2-3 hours w/ stops etc. Pleasant, fun hike. Got a nice sweat but not exactly challenging. Would be a nice ruck run w/ some weight, maybe next time.

S:

Overdid the deads last week. back really sore on monday, killed squat workout.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Aug 13, 2013 2:53 am 
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Week of 8/12

M: Squat 170x3 (rough); HighBarWShoes 150x2x10; BP 110x3,3,2 105x3,3,3,3,3, 80x12-13; 2 rounds: Dip, step up/pistolx5+5, InclineDBBP, curls

T: Snatch high Pulls 90x2x6? to sternum; RDL 130x3x2 140x3x8 + DB Row 60x3+3; Shrugs 315x5x3; rope pull 4 or 5 cycles

W: jump rope/mobility/roll/stretch 2 rounds rollouts, curls, facepulls, pushdowns, bar side bends

R: OHP 70x3,3,3,3,3,2,3,3,3,2 + Sq lockout from 9th hole down 260x3x8-12; then DBBP 35s x 8,8,8; KBRack squats2-12sx 10,10,10

F: Deadlift 190x1, 200x1,1,fail (belt); pendlay rows 70x5x5; GHD & Rollouts

S:

S:

Grip getting to be an issue w/ DB rows, snatch pulls, RDLs, Shrugs in the same day. May need to get some wraps.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Aug 20, 2013 2:23 am 
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Week of 8/19

M: Squat HighBarWShoes 160x1x10, 100x20; CG BP 100x2x10, 2 rounds: sled push+65 up and back; OHP 60x5

T: snatch high pull 100x2x10; 5 rounds: DBRow 45x8+8, Good Morning 50x8; 4 rounds: cable row + KB Swing 32x20

W: BP quick: 80+chainsx2x8; OHP 70x3,75x2,80x1,70x2x10; 3 rounds rolloutsx10 + pullupx5

R: Trap bar DL 200x3,230x1,250failx2,230fail,230x1; high box squat 220x2x6-8?

F: FatBar BP 100x5x5 & KrocRow 60x5+5x5; BTTNPP 90x3x8? & bent over cg t-row bar+65 6x6; reverse grip bp 60x10,70x10,10,8,7,60x8 & pullups 5,5,2(grip).

S:

S:

Need to take some of these calluses down, it's getting pretty painful to grab bars.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Aug 27, 2013 3:23 am 
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Week of 8/19

M: high bar squat 160x2,2,2,1,2b,2b,2b,2b; 105x20; 3 rounds KBS 48x20 + box jump; abs- suitcase walk, rotation swing, knees to chest on ball

T: BP 60x5,5, 80x5, 100x5, 105x5, 110x3, 115, 117.5, 120, 112.5x1x6; DBRow 50x8+8; OHP 60x7,5,5,5,3 pendlay rows 60x8

W: off FF Draft

R: sick, felt really shitty

F: registered car

S: OFF

S: OFF

Not a great press day on Tuesday. Just didn't have much in the tank.

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 Post subject: Re: 40oz to Freedom
PostPosted: Wed Sep 04, 2013 2:08 am 
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Week of 9/2

M: off - labor day boozin

T: BP 102.5x5x5; HBSquat 130x5,120x5x4; DBRow 45x5x5; Rollout 5x5; Sauna for 20 minutes @ 125-130

W: snatch worked up to 3 singles @ 75, couple missed mixed in. BTN Jerk up to 115x1; curls, shrugs.

R: OFF

F: BP 110x2x10; reverse grip 75x8-10x5; pendlay rows, pullups

S: rack pulls just below knees; 140x5,170x2,200x1,1-fail,140x5,160x3,180x1,1,f,140x5,160x3,180x1,1,1; low bar box squat to low box + 10lb bumper 130x3x5; 3 rounds: GHD, blob grip laps 20lbs each hand, rollouts.

S:

DIdn't feel great on Tuesday. Sauna helped me after the workout but I'm still lacking some drive. May need to look into a pre-workout supplement.

Wed: couldn't fucking commit to a snatch, kept missing forward.

Sat- finally was able to get my hamstrings loaded in the last ladder of the rack pulls, was not bending knees enough previously. should be interesting next time.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Sep 10, 2013 1:50 am 
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Week of 9/2

M: BP 100x9, OHP 60x8,70x4,75x2,77.5,80,82.5 fail,60x8,60x7; 5 rounds: DBBP 30x10 + BORow 45x8; curls, tricep extensions

T: HB Squat 160x1,150x1x9; 105x20; RDL 130x5x3; KBSwing 32x50

W: roll/stretch/mobility nick bridge work, shrugs, pushed pulled dragged sled for a little while. good light day

R: OFF - Pats

F: OHP 60x10; BP 90x10,10, 100x6, 110x3, 112.5, 115, 117.5, 100x5, 80x11; OHP 60x5x3; Power cleans 2's @ 90, 3's @ 80 maybe 10 sets total. 3 rounds: dipx8 pendlay row @ 60x8 fast

S:

S:

I guess this Tuesday squat session was pretty shitty compared to a few weeks ago. I was doing well keeping my knees from caving, I think. Not quite as grindey as I have been lately. Folding a little bit.

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 Post subject: Re: 40oz to Freedom
PostPosted: Wed Sep 18, 2013 3:04 am 
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Week of 9/16

M: off worked late

T: 30th Birthday
30 singles: 10 singles each rotating b/w HB squat, BP, Deadlift(shoes); 147 sq, 115 bp, 170 dl; then
squat 80x30
bp 60x26+4
Dead 100x18+a bunch to get to 30.

W: Off traveling

R:

F: vegas baby

S: vegas baby

S: vegas baby

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 Post subject: Re: 40oz to Freedom
PostPosted: Wed Sep 18, 2013 5:36 pm 
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Location: Location. Location.
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T: 30th Birthday
. . .
F: vegas baby
Happy b-day: The 30s should be better than the 20s. Hope Vegas doesn't damage you. In that bad way, anyway.


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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 01, 2013 2:19 am 
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Thanks dude. Vegas was awesome as usual. Hadn't been since 2009. Aria/Cosmo was pretty sick. Saw KA at MGM and had a few good meals. Did some pool boozin and clubbing.

Took 13 days off the gym. first day back was brutal today.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 01, 2013 2:42 am 
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Week of 9/30 - takin it nice and easy after a 13 day hiatus

M: jump sets, BP 80x10,90x10,100x6,105x3,90x8,70x10; goblet squats 24x10x4; pullupsx3x5. stretch/roll/mobility

T: 5 rounds: HB Squat 120x5 + OHP 50x5; THEN 3 rounds: Rollouts x 10 and KB Swings 32x20

W: track drills, mobility, roll, stretch. some abs, curls.

R: OHP maybe up to 80, CGBP 80x10,9,8, DB Rows 50x5

F: Deadlift 180, 190, 200, 205 belt, 210 belt, 220 fail; KB Swing 36x50;

S/S:

Tough coming back after that layoff. Tuesday squats felt good, knees staying out. heavier than it should have been though. Kept my eyes off the mirror which I think helps. OHP was a nice recovery session after benching on Monday.

pretty sure 200 is a deadlift PR without a belt. I really thought 500 might go today, just felt really good. Keeping ass down in setup. Those rack pulls a few weeks ago really helped get my starting positioning correct.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 08, 2013 3:10 am 
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Week of 10/7

M: BP 100x8, 105x5, 110x3, 112.5(2.5 on one side only)x2, 115x1, 120x1; 5 rounds: OHP 60x8,8,8,5,7 + Power Clean 90x3,3,3,3,3; 3 rounds: DBBP 35x6 + Lawnmower 35x8+8

T: Squat 130x5x5; went for 105x20 barely got 9. 3 rounds: goblet squat 45x10 + GHDx5; Rollouts 3x10.

W: jump rope then track drills, quadruped, mobility, pushed/pulled sled, little bit of rolling

R: ohp 60x8, 65x5, 70x3, 75x1 maybe a few sets? CGBP 80x8x 4 or 5 sets; think I did something else, not sure

F: Trap bar dead, worked up to 180x5, 210x1, 220fail; snatch pulls/power cleans/squat lockouts up to 240x3,3 w/ hold.

S/S: bought a surfboard. I will stand up on it soon.

I would think that 120 has got to be a BP high in the last 6-8 mos. Felt pretty good, about a 9 RPE.

Having some ankle mobility problems.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 15, 2013 1:17 am 
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Week of 10/14

M: BP 100x9, 107.5x5, 112.5x3, 117.5x1, 122.5 FAIL; 5 rounds: pull upx5 + Klokov press 60x3; 3 rounds: DBBP 35sx12 + lawnmower 35x10+10

T: HBBS 135x5x5, 3 rounds: hip extension 60x10 + GHRx6; shrugs

W: OFF

R: OHP 60x8, 67.5x5, 72.5x3, 77.5x1, 80x1, 80Fail; SGBTNPP 90x3,3,3,3,2 (just missed locking out that last one, these were fairly easy sets). CGBP 85x8,8,7,6; Some curls

F: snatch high pull, 60x3,70x3,80x3,90x3,100x2,2; clean pull 100x3,110x3,120x3,2?; rack pull 2nd from bottom 160x3,170x3?,180x1,190x1,200Fail; KBS 32x70; shrug pulls, face pulls, pull-aparts.

S/S: Paddle boarding Saturday morning

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 22, 2013 1:40 am 
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Week of 10/21

M: BP 60x10, 80x5, 100x10, then BP Off pins about 1-2 inches 100x3, 110x3, 120x3, 130x1; then pause reps 102.5x1x5 or 6 full depth and Pendlay rows. Finish up with Jump Sets OHP 60x10,8,7,5 + DBRow 50x8+8

T: hbbs 135x5x5; 3 rounds rolloutx10 + RDLx5 (120,130,130)

W: OFF maybe boxing class

R: Clean + OHP 62.5x8, 70x5, 75x2, 80x1, 82.5xF,F; BP 100x6x5, some cable pulls (quick workout to get home for world series start)

F: deficit dead off reebok step up to 170x3 no touch. Regular dead 190x1, 200x1; bunch of box squats and then 180x2x4 off pins 11 from bottom. was nearly parallel.

S/S: Went surfing on Sunday after the Pats game. Caught my first wave, it was a totally fuckin awesome feeling. I may be hooked.

100x10 bp is at least a recent PR. Will be happy with 102.5 x 12. the 130kg single off the pins was a nice smooth grind. I probably left 5-7lbs in the tank.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Oct 29, 2013 1:27 am 
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Week of 10/28

M: Klokov 50x5x3, 60x3,2, 65F; BTNPP 90x3x3, 95F, 95; BTN Jerk 90x3, 95x1, 100x1, 110Fail (too many fails, not going well = quit). BP 60x8, 80x4, 100x7, 110x3, 115x1, 120x1; 80x12+60x8

T: HBBS 100x5, 120x5, 140x3, 150x1, 160x1, 170x1; 100x20; 3 rounds: GobletSQ 35x10 + FarmersWalk 55 + KBS 32x10 + FarmersWalk 55 back to Goblet station

W: surf?

R: probably take off

F/S/S: Jamaica. Hopefully do some paddleboarding, snorkeling, etc.

Not a great overhead day on Monday, BP was good though. 120 went pretty easy even after having gone through an entire workout. 135 would be awesome to hit by the end of the year.

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 Post subject: Re: 40oz to Freedom
PostPosted: Fri Nov 08, 2013 1:24 am 
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Week of 11/4

M/T/: Jamaica

W: OFF

R: BP: 60x8, 80x5, 100x8, 85x12; OHP 40x8, 50x5, 60x7; pull ups 3x5 (long layoff, late day at work, just wanted to get some blood flowing)

F: HBBS 140x5; work up to DL (WL shoes) 190x1; 3 rounds: 20 swings @ 32 + 10 rollouts

S/S: "Surfed" for 4 hours = paddled around and went for a few waves. It was really crowded. I was trying to stay the hell out of the way for the most part. No discernible lineup, kind of just a free for all. I almost caught one, stood up but was a little late.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Nov 12, 2013 2:01 am 
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Week of 11/11

M: BP 100x9 (I think); jump set - BTNPP 95x3,3,3,2,3,3,3 & DBRow 50x5+5; jump set - DBBP 40x8,7,6,6,4 & Power Clean 80x3,3,3,3,3; 3 rounds: rolloutx10 + pushup x 10 (LOL) + curlz

T: HBBS 140x5x5; 3 rounds goblet squat 35x10 + swing 48x10

W: "surf" for an hour or so after work. I fucking love california.

R: OHP 40x5,50x5,60x10; BP 110x3x5 + pullupsx3x4; 4 rounds: InclineDBBP 30s x 12 + Incline DB row 20sx10; rotational swing abs

F: OFF work event @ Rose Bowl. Most pitiful football crowd I've seen in my entire life. Wicked empty, needed a "hype man", could hear a pin drop when they were in the red zone, etc. just awful. Still, good game good time. I guess it's just different college football out west.

S/S: "surfed" saturday morning. Went for and had caught a bunch of waves but never really got up-up. I'm getting much better at reversing direction when I see one on that I want to go for. Got sort of up a couple times. Very crowded, but guys were helpful for "next time" when I fucked a few people over paddling into their lines just sort of telling me how to paddle out and stay out of others' way. I generally try to stay away from the better breaking peaks but ended up drifting down into it after an hour or two. I can feel that I'm almost there... like I catch the wave and i'm too far forward so I wipe or I'm too far back and I can't get enough speed. Next time!

Knees caving really bad on Tuesday. Need to do some drilling and back off a bit.

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Nov 19, 2013 2:25 am 
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Week beginning 11/18

M: work up to BP 110x5 (ugly as shit); 5 rounds BP 90x10,10,9,6,7 + Lawnmower 32.5x10+10; Pallof presses and KB pushpress/jerk @ 16

T: HBBS 120x5x3 focus on strong ankles and knees out. Looked pretty good. Hip belt squats light; RDL 120x5x3

W: paddled around for a little bit. no waves.

R: OHP 60x3,65x3,70x5; BP 40x10,60x8,80x5,100x3,110x2,120x1,122.5,117.5x1or2,110x3,100x6,90x10,80x14. On the way down from the max BP I did pullups+12.5x2x5

F: Deadlift missed 210 raw, hit 210 w/ belt; went for 220 and couldn't break it off the floor. Just didn't feel like I was strong coming out of the hole today. did some clean and snatch pulls and deconstructed C&J.

S/S:

I think I'm ready to accept that my ankles are the problem. I have zero arch in my feet and I can watch my heels slide in if I goblet squat barefoot. I may seek some PT/tissue work from someone at the gym. see how much it costs.

Scheduled an evaluation for my ankles a week from next Wednesday. maybe I can get some arches in my feet.

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 Post subject: Re: 40oz to Freedom
PostPosted: Mon Dec 02, 2013 4:11 am 
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Week beginning 11/25

M: worked up to heavy single BP, parents came into town for the week later this night

T-S Off - Thanksgiving, tourist shit, etc. No time to train.

Sunday - had to get out of the house for a little while, surfed for 2-2.5 hours in the AM. Up a few times, generally getting better at catching waves but it still gets crowded and kind of tough as a beginner later on in the morning.

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 Post subject: Re: 40oz to Freedom
PostPosted: Wed Dec 04, 2013 2:31 am 
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Week beginning 12/2

M: Off family still in town

T: BP 60x8, 80x5,5, 100x5, 110x5 (not too bad feeling), 120x2; 120x1x10; Kroc Rows 60x5x2, 50x8x4; OHP 60x8,7,6; rollouts and fucked around w/ pendlay rows b/w ohp sets.

W: first evaluation at the new gym. As expected I am a bit crooked, tilted further forward on the left side pelvis, right leg a little short. They gave me some shoe inserts. I'm really not sure how often I can reasonably expect myself to wear them. Did some soft tissue work in T spine and piriformis. thinks I may have a few ribs out as well. Trainer said I compensate very well and have probably prevented any significant injury as a result. Lots of ankle scar tissue. He want's to do another session in a few weeks, soft tissue work to loosen things up before any adjustments can be made.

R: Squat w/ 5-6mm of lift on right side. I gotta admit it felt really good. 60x5x2, 90x5x2, 120x5x2. no knee collapse, felt like I was really able to push with my legs, almost like I was previously so focused on compensating for the crookedness that I wasn't really "firing" the actual muscles to squat. Then 5 rounds: goblet squat 40x10 + KBS 48x10; some abs on the ball.

F: OHP 40x5,60x5,70x5, BTNPP: 80x3,90x3,100x1,100x3; BTNJ:100x1,110x1,115x1,120x1(gotta be a PR), 125xFailx2; BP: 110x3x10 worked up to a single deadlift, in heels, in b/w bp sets 190. I would guess that that is a PR in shoes. Lifted whole session with sole lifts in.

S/S: two surfing sessions on Sunday, 2.5 hours in AM @ Bay St., got nothing. crowded as usual, spent a lot of time watching the horizon and other people paddle for waves. It's close, but it's a goddamned zoo on the weekends.; 2+ hours at Trestles (pretty sure it was lowers) in the evening. Either way, the point break at whatever san onofre spot we were at is sooo much easier to catch waves on than the beach break at Bay st. In 2+ hours I got up more than all other times combined including the first wave I went after, which felt awesome. I may have even stood up on the face a couple times. I'm assuming one of the other breaks had better waves because there were never more than 6 or 7 guys around. it was sweet.

Progress!

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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Dec 10, 2013 1:52 am 
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Week beginning 12/9

M: work up to BP 100x10; then Shaf ladder 100x2,2,3; 102.5x1,2,3; 105x1,2,3; Squat worked up to 140x3 (high bar, lifts, shoes) didn't feel great but wasn't collapsing much. starting to think 7mm may be a bit much since I felt better last week w/ the 7mm - shoe sole. will see how it goes.

T: Off - work event

W: surfed for about 2 hours

R: Squat 90x5, 120x4, 140x5 (heels w/ lifts); OHP 60x5x3; BTNPP 80x3, 90x3, 100x2; BTNJerk 105x2, 110x1, 120x1, 125x1 (***PR***); 3 rounds RDL 120x5 + DBBP 40'sx8; Quick session, had work event at 5:45.

F:

S/S: Back to Boston for a week

_________________
Quote:
Best meat rub ever is Jergen's.


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 Post subject: Re: 40oz to Freedom
PostPosted: Tue Dec 24, 2013 3:26 am 
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Joined: Sun Oct 05, 2008 6:38 pm
Posts: 2041
Location: Hub
12/16

Back to Boston for the week, slept on a plane once, couch twice, hotel for a few nights. No training, lots of boozing for holiday parties seeing the boys, etc.

_________________
Quote:
Best meat rub ever is Jergen's.


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