Monthly Archives for June 2015

1:2

Good lift today – squats felt solid and I feel like the percentages selected are pretty good across the board. I expected to be pretty dead on my bench numbers but had to give my best guess at the squat since I haven’t taken an honest 1RM… ever. But the rep work I have done [...]

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6/30/15 – Tuesday – OHP

Tried a little benching today and didn’t feel good at 135 so I called an audible and went straight to Klokov Presses. Klokov Press 10 x 45 5 x 95 5 x 115 5 x 125 5 x 5 x 135 Military Press 3 x 15 x 95 Snatch Grip High Pulls 3 x 10 [...]

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1:1

First day of new program. Felt pretty good with the percentages I selected – decent level of difficulty but not impossible. Surprisingly, my elbow felt fine during all of my presses and rows today. I did miss the final conditioning portion of the lift, but kept a good pace on my initial super-set and through [...]

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6/29/15 – Monday – Sq/DL

Knees felt really good during and after this. I got some new shoes and trained in them. They are the brand new Nike MetCon model and felt very supportive without being squishy. Front Squat w/ Pause 3 x 10 x 45 6 x 95 6 x 145 6 x 155 6 x 165 Deficit DL [...]

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6/28/15 – Sunday – OHP

Behind the Neck Push Press 5 x 3 x 215 5 x 3 x 225 3 x 2 x 235 CS Rows lots

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6/26/15 – Friday – OHP

My left pec insertion is still pretty tender so I just wanted to get some work in with some type of pressing. This training session smoked my shoulders and arms pretty good. I also ran around on the field for about an hour. Klokov Press 10 x 10 x 95 Chest Supported Row 10 x [...]

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6/25/15

Little upper body day – Klokov press and KB rows super-set against crunches and 1arm carries. Feeling pretty good. Body Weight: 268 lbs.   1a. Klokov Press 10 x 3 x 135 1b. Crunches 10 x 25 2a. Farmer’s Walk 10 x 200′ x 70 2b. KB Row 10 x 15 x 70  

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6/25/15 – Thursday – Sq/DL

Paused Front Squat 3 x 10 x 45 5 x 95 3 x 145 5 x 3 x 165 Deficit DL 10 x 135 5 x 225 5 x 275 5 x 325 10 x 375 Hip Thrusts 3 x 20 x heavy band GHR lots

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6/23/15

Leg day, rep effort squats and ab wheel supplemented with kettle bell swings and loaded carry. I am still easing into my program and working out the kinks but I think I have a good plan in place. Body weight is dropping bit by bit, after staying pretty strict with my diet during the week. [...]

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6/23/15 – Tuesday – Bench/OHP

One of the things about science is that you don’t have to believe in it to be subject to it. Please, sport coaches, I beg you. Stop forcing your athletes to engage in practices that aren’t rooted in evidence. If you don’t understand physical performance and development, just ask for help. In the long run [...]

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