Training Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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greenghost
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Post by greenghost » Sun Feb 18, 2007 7:44 pm

Yesterday Off

Today Day - Noon,

KB Swing High Pulls done using 190 lber ( 150 + 40 Lbs leg weights ) for 3 sets of 5 reps.

Regular Deadlifts done for 5 singles. 405, 455, 475, 455, 405.


Tonight - CG Weighted Chins + Grip Work.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Sun Feb 18, 2007 11:17 pm

Evening

Weighted Chins ( shoulder width ) done using 53 lb KB for 3 sets of 10 reps.

Bodyweight Pullups done for 3 sets of 12 reps.

1 Arm Hangs done from 1 1/4" bar for 1 set of 45 seconds each hand.
Not bad since this was the last drill of pull day!

Curls are out!


Tomorrow Push Day , Tonight more Rib Roast !!
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Mon Feb 19, 2007 11:15 pm

Push Day

Noon

DB Low Incline Press done using 110s for 5x5


Evening

Fixed Bar Weighted Dips done using 120 for 6 sets of 3 reps.

PBN using 2" Fat Bar loaded with 135 for 2 sets of 5 reps. ( maint )

Weighted Pushups using 70 lbs for 1 set of 15 reps.

Finished with JS mini-band shoulder drills.

Tomorrow Extra Workout.
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greenghost
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Post by greenghost » Tue Feb 20, 2007 2:09 am

Log Correction !

The noon workout was 5 sets of 3 reps. Not 5x5 !

Not able to do 5x5 with 110s. I doubt that I could do more than 2 sets of 5 with this weight.

Eddie
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greenghost
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Post by greenghost » Wed Feb 21, 2007 7:07 pm

Yesterday - Off

Today - Pull Day

Noon:

1 Arm KB Swings done using 150 lber for 1 set of 5/5. ( test )
All swings done to chest level.

BB Bent Over Rows done using 225 for 3 sets of 5 reps.

Regular Deadlifts ( w/straps )done using 315 for 1 set of 25 reps.

Tonight - Weighted Chins.
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Mickey O'neil
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Post by Mickey O'neil » Wed Feb 21, 2007 7:36 pm

greenghost wrote:Regular Deadlifts ( w/straps )done using 315 for 1 set of 25 reps.
Damn. And at 180 no less.

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Post by greenghost » Thu Feb 22, 2007 12:08 am

Mick,

178 this morning. hehe I've always loved high rep Deadlifts!

Weighted Chins ( shoulder width ) done using 90 lbs for 3 sets of 5 reps.

1 set of Pullups done with 36 lb KB for 12 reps.

1 set of Pullups done using bodyweight for 15 reps.


Tomorrow Push Day.
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Post by greenghost » Fri Feb 23, 2007 3:08 am

Push Day - Noon

Fixed Bar Weighted Dips done using 135 lbs for 6 sets of 3 reps.

Fixed Bar Weighted Dips done using 70 lbs for 1 set of 15 reps.

2 sets of Incline DB Overhead Ext. using 30 lbers for 15 reps.


Evening

Weighted Pushups done with 100 lb plate for 4 sets of 12 reps.

JS Mini-Band Presses done for 1 set of 20 reps. I paused at the top of each rep for 2-3 seconds.

Tomorrow KB Drills.
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Post by greenghost » Fri Feb 23, 2007 11:11 pm

Cardio Day!


KB Snatches done using 90 lber for 6 sets of 5/5. 60 seconds rest between sets.

Switch made on the fly with no lowering to shoulder.

First KB Snatch workout in eons. Cardio very good. High rep Deadlifts are working as expected.

Bodyweight this morning @ 177. 3 lbs of Porterhouse tonight !

Tomorrow Pull Day.
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Mickey O'neil
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Post by Mickey O'neil » Fri Feb 23, 2007 11:17 pm

greenghost wrote:Bodyweight this morning @ 177. 3 lbs of Porterhouse tonight !
Better make it 4 lbs!

Myself, I'm having a New York Strip and 3 Omega eggs fried in coconut oil. Tomorrow night is beef tenderloin. Mmmmmmmm.

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Post by greenghost » Fri Feb 23, 2007 11:55 pm

Mickey,

As a matter of fact it's 3.88 lbs. But after cooking and taking the bones out it's about 3.

Eddie
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greenghost
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Post by greenghost » Sat Feb 24, 2007 8:51 pm

Pull Day - Noon

Trap Bar Deadlifts done for 4 sets as follows:

455 - 3 reps, 405 - 6 reps, 365 - 9 reps, 315 - 12 reps.

Nice to pull from the side after yesterday's KB Snatches. No worries of pattern overload.


Tonight - Weighted Chins/Pullups
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Post by TomFurman » Sat Feb 24, 2007 9:10 pm

Bodyweight this morning @ 177. 3 lbs of Porterhouse tonight !
Either at 1% bodyfat or time to up the calories! Very impressive and your joints must feel great.
"There is only one God, and he doesn't dress like that". - - Captain America

greenghost
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Post by greenghost » Sat Feb 24, 2007 9:38 pm

haha,

Not quite that low Tom, but very low indeed! Knees feel great !
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Post by greenghost » Sun Feb 25, 2007 2:49 am

Weighted Chinups done using 105 for 3x3.

Bodyweight Chinups done for 1 set of 15 reps.

Bodyweight Pullups done for 3 sets of 12 reps.


Tomorrow - Push Day.
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Sua Sponte
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Post by Sua Sponte » Sun Feb 25, 2007 3:28 am

greenghost wrote: Curls are out!
How come?

Also, you seem to be getting lighter. Those high rep deadlift sessions aren't adding any meat to your frame?

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Post by greenghost » Mon Feb 26, 2007 12:28 am

Sua,

Curls are because I've added some KB Ballistics to the routine.

I'm not gaining weight because I'm not eating above maint. and it's not the purpose of this training cycle.



Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Mon Feb 26, 2007 12:35 am

Push Day - Morning

2 DB Overhead Presses done using 65s for 5x5.

JS Mini-Band Presses done for 2 sets of 30 reps.

DBs + JS Bands = best pressing known to man, by far!


Noon - Went to my annual Law Enforcement Charity Polar Plunge.


Tonight

Fixed Bar Weighted Dips done using 120 lbs for 5 sets of 3 reps. I used a 2 second pause at the bottom before each rep. Strong !

Same drill done using 90 lbs for 1 set of 10 reps. ( no pause )

Finished with Suspended Dips using bodyweight for 1 set of 15 reps.

Tomorrow Pull Day
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greenghost
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Post by greenghost » Mon Feb 26, 2007 11:26 pm

Pull Day. Noon - Ballistic

1 Arm KB Swings done using 150 lber for 3 sets of 5/5. All Swings chest high.


1 Arm KB Swing Snatches done using Fat Handled 100 for 6 sets of 3/3.

Switch made on the fly with no shoulder lowering.


Tonight

Neutral Grip Weighted Pullups done using 90 lbs for 5x5.

1 Arm DB Rows done using 90 lber for 3 sets of 8/8.

Finished with 1 set of Bodyweight Chins for 20 reps.

Tomorrow Push Day. Tonight - Hormone Laced Rib-Roast ! hahaha
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

Vogel
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Deadlift Plateau off the floor

Post by Vogel » Wed Feb 28, 2007 1:27 am

Eddie,

I have been following your posts for a while on this site and previous at Dragondoor. I like how you keep things simple and yet you keep it interesting. I was wondering if you had a barbell, dumbells and kettlebells for tools how you would increase the deadlift if your weakness was off the floor.

Currently I have been training the deadlift very infrequently maybe 3 or 4 times a month doing a westside singles type program. I was thinking about pulling more frequently maybe two or three times a week and get my average deadlift weight up to about 80-85% of max for one or two of those sessions. Good idea or stupid.

Thanks

Craig

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Post by greenghost » Wed Feb 28, 2007 11:05 pm

Craig,

I've always liked Speed Deadlifts w/Chains to help with a weakness off the floor, using between 60-65% of max for 10 sets of triples with a 60 second rest between each set.

AS far as KBs are concerned my 2 favorite in helping to increase speed at the bottom of the DL, I've loved both 1 KB Swing High Pulls and 2 KB Dead Cleans. ( i've never done swing cleans, no need )

Swing High Pulls - 1 Heavy KB using either 150, 170, 190. I do this movement with 2 hands on the bell and swing back as far as I can and explode up into a high pulling position. 190 KB is used for ME and the 150 is DE work. I've also used chaind for DE KB Swing High Pulls. The feel is unreal. Bands can be used but I find it much easier on my body to just stick to chains.

Try this following routine. ( Based on your post for a 3 day a week schedule ) : Day 1 - 3 X 5 @ 75-80% ... Day 2 - Speed Dls 9 ( outlined above ) ... Day 3 - 3x3 @ 85 % .

Now that's just BB work. Feel free to switch the Speed Dls with an explosive ballistic KB movement such as the 2 that I listed above. I consider them interchangeable.

Don't confine yourself to a static strick training schedule. For example try - Mon. Wed, Sat for pulling days and take 1 or 2 days off.

DBs ? I got them as well up to 120s and I consider them useless as far as helping the DL off the floor. However, great for GPP ! Farmers Walks !

Any more questions feel free to ask away!

Eddie
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Post by greenghost » Wed Feb 28, 2007 11:08 pm

Yesterday Push Day ( backoff )

2 JS Band Presses done using Green Bands for 5x5.

2 JS Band Presses done using Mini Bands for 3 sets of 20 reps.


Today - Off , Tomorrow Pull Day - DLs + KB Ballistics + Chins.

Steak Coming Up!!
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

Vogel
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Sounds Good

Post by Vogel » Wed Feb 28, 2007 11:13 pm

I will give it a try and report back.

Thanks Man

Craig

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Post by greenghost » Thu Mar 01, 2007 8:00 pm

Pull Day - Noon

1 Arm KB Dead Snatches done using 90 lber for 3 sets of 2/2.

Deadlifts done using 455 for 3 sets of 2, 2, 2. ( maint )

KB Swing High Pulls using 150 lber for 3 sets of 12 reps. 60 seconds rest between sets. All high pulls to chin level.

Tonight - Weighted Chins.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Mickey O'neil
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Post by Mickey O'neil » Thu Mar 01, 2007 8:26 pm

greenghost wrote:KB Swing High Pulls using 150 lber for 3 sets of 12 reps. 60 seconds rest between sets. All high pulls to chin level.
That's crazy. Nice damn work Eddie.

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