Halloween Military Style

hi mark. sorry I'm always late.

Cycle 2 week 3 Military presses (wondering if its ok to switch to push presses on my next cycle)

1) Miliart presses
bar (25) x 8
35 x 5
45 x 5 (75%)
50 x 3 (85%)
60 x 3 (95%) nice c. nice.

35 x 5 sets a 10

2) Dips
bw x 7
changed my mind

3a) Bench Dips weighted DB
+20 x 5 x 10

3b) BB curls
35 x 5 x 10

4a) Decline Abs
bw x 5 x 10

4b) Pushups
bw x 5 x 10

5) Sled
+2plates x 6 trips (90 yards)

6) Sledgehammer
100 swings alternating at 10's

John said he was throwing out all the strongman crap that is in the back hallway. which led to an uncontrollable build up of tears from me. He then changed his statement to, he is throwing it all into the new building....hmmm.

c.

Close. but no cigar.

Cycle 2 Week 3 Deadlifts

Warm up: Stocked supplements for 45 minutes. LOTS.

Hey, its Frankie!!!!! We always miss each other lateley. He's good for moral.

1) deadlift
135 x 2 x 8
185 x 5
205 x 5 (75%)
235 x 3 (85%)
so far so good
260 x 1.743 (95%)

First one flew up. But the second one just got wigg'd out a bit 3/4 in. Not sure but maybe the bar just got way in front of me. Disappointing. But I left it at that.

135 x 3 x 10

2) Chin ups/Leg raises
2 chin ups + 10 leg raises x 3 sets

3) Lat pull downs
90 x 3 x 10
Worked in with frankie. He just took the pin out to do his set. sheese.

c.

so so benchin

Cycle 2 week 3 Bench

1) bench
bar x 2 x 12
55 x 8
65 x 5
75 x 5 (75%)
85 x 3 (85%)
95 x 1 (95%)

only had one in me. It was a weird lift off though. not that I'm blaming it on that. but the spotter pulled me right outa position. plus, well, I wasn't strong enough today for a double. even with pink nails.

Decided to superset my Boring but Big with rows. Mostly to avoid small talk with the creepy Lepercon (sp?)

2a) Boring But Big Bench
55 x 5 x 10

2b) Bentover BB rows
65 x 5 x 10

3) Krock Rows
40's x 28rt. 19lft

5) KB swings
55lbs x 2 x 25

6) Decline abs
BIG decline x 3 x 8

Spanish lesson with john. No me gusto espaniol.

c.

Squats

I decided I hate blogs. stupid and boring.

cycle 2 week 3

1) squats
bar x 2 x 12
95 x 8
120 x 5
140 x 5 (75%)
155 x 3 (85%)
175 x 2 (95%)

95 x 5 x 10

c.

BAd Math = Rep PR

Cycle 2 week 2 Military PResses

Worked out with John.

shoulder warm up stuff.

1) Military press
bar (25) x 8
30 x 5
40 x 3 (70%)
60 x 3 (oops) (100%?) (that rep PR) (thought it felt a bit heavy)
55 x 5 (90%)
35 x 3 x 10

2) Dips
bw x 5 x 5

3) Pull ups
band x 3 x 8

4) BB curls
45 x 3 x 10

5) Run/Sprint
15 minutes

6) KB swings
55lb x 3 x 20

Hung out with Don. He gave me expired protein bars. yum.

c.

Deads

Cycle 2 Week 2 Deadlifts

finishing the cycle out as it is. But leaving out the Boring But Big sets. or the Bigger But Boring sets. or whatever.

warm up
jumping jacks. where the heck is the jumprope?????????

1) deadlift
135 x 8
195 x 3 (70%)
220 x 3 (80%)
250 x 2 (90%)

the 220's felt the best. Second rep on the 250 seemed to take forever and I didn't think I could do one more. and was, well, a tiny bit scared. of that failing thing. so I stopped at 2. but the video looks easy.

http://www.youtube.com/watch?v=b-offGJOlUw

2) Lat Pull downs
90 x 5 x 11

3) Ham Glute raise
bw x 5 x 8

4) Leg curls
40 x 3 x 12

Gave Don a tour of new building :) He likes it ALOT. We can't wait to work there. 42 days...Hammer strength being put together today. Worse than a lego nightmare?

c.

Benchin :)

Cycle 2 Week 2 Bench

I am looking into combining my deadlift and squat day. John thinks I should nail my back just once per week. "Being over 30.....I may need a week to recover. and being a back squatter and all" I have a couple weeks to decide still.

1) BEnch
bar x 2 x 12
60 x 8
70 x 3 (70%)
80 x 3 (80%)
90 x 5 (90%)
55 x 3 x 10

2) DB Bench
20's x 5 x 15

3) DB Rows
40's x 5 x 10

4) Weighted decline abs
+10 behind head x 5 x 6

43 days till my new fun job starts :)

c.

Disaster

Cycle 2 Week 2 Squats.....

maybe I just suck at squats. maybe I don't recover fast enough from deads. maybe this program isn't for me. maybe I'm just in a REALLY pissy mood.

warm up:
jump rope with gangstas 7 minutes. kinda creepy.
jumpin jacks-lots
stretching (? that's a first)

1) Squats
bar x 2 x 10
95 x 5
115 x 3
130 x 3 (70%)
150 x 3 (80%)
and that about killed me. lower back was screamin and my legs had no strength. so I called it.
95 x 3 yep. only 3. only 1 set. pretty dang sad

2) Leg press
1 plate x 3 x 15

3) Leg curls
40lbs x 3 x 10

Treadmill fast 15 minutes, contemplating this whole 5/3/1 thing.

c.

Sunday's Military Presses

Cycle 2 Week 1

lotsa shoulder warmups

1) Military Press
25lb x 8
30 x 8
40 x 5 (65%)
45 x 5 (75%)
50 x 8 (85%)
35 x 3 x 10

2a) Dips
bw x 5,5,5,4,4

2b) Chin ups
band asisted x 8,7,6,7,6

3) Pushups
25

Derik's back?

c.

Mission Statement

By the time I'm an LMT it will probably change. But this was a fun exercise we did.

"All of my clients are blessings to me; for giving me the opportunity to relieve your pain, your stress. For reminding me of how intricate and amazing the human body is put together, and of the power we have to heal through our touch and energy."

c.



Brain Explosive Deads

Cycle 2 Week 1

yikes.

1) Deadlift
135 x 10
180 x 5 (65%)
205 x 5 (75%)
235 x 5 (85%)

That was harder than heck. The 4th rep felt like I was going to pass out after my brain exploded. Bloody nose and red eyes. wasn't pretty. No way I had more than 5 in me. Still wicked shakey

135 x 3 x 10 (child's play) :)

my 235's

2) Straight leg GM's
105 x 5 x 12 (holy crap)

3) Hanging leg raise
15,13,15,9,5

my grip just couldnt handle it. and my hands are important to me now :) speaking of which, John had me check out a guys shoulder. Even though I haven't started myology yet, I felt the problem where his deltoid attached and worked on it some. FuN!!

c.

"Balls Out" set :)

Cycle 2 Week 1 BEnCH!

1) BEnch
bar x 15
55 x 10
65 x 5 (65%)
75 x 5 (75%)
85 x ....10! (85%)

BBB
55 x 5 x 10

2) BO BB Rows
75 x 3 x 10

3) Hang Cleans
65 x 3 x 5

Fun with Blast STraps

4) Blast strap pushups....hard
5 sets x 3

5) Blast Strap fall outs? those ab thingys
3 sets of 6

6) Regular pushups
14

c.

Squats with 'ex'Convicts

10.11.10 Cycle 2 Week 1 Squats

I went through and figured all my new percentages out for the next cycle. Added 10lbs to my deads and 5 to my MP and bench. I kept the squats the same. Just because. Well because I couldnt get any of those "balls out" sets. I want to at least get more then the designated reps on 2 of the weeks. and I want them all below parallel. and today was no different. sigh.

oh, the jail guys were finishing up there "Squats" next to my rack. They made my squats look ATG. I asked John if I could give them a few pointers. Big negative. He likes me better alive. so I kept quiet like a good girl.

1) Squats
bar x 2 x 10
95 x 8
120 x 5 (65%)
140 x 5 (75%)
155 x 5 (85%)
95 x 3 sets of 10

the 155's. Really didn't have another in me. and was already compromising depth.

2) Leg Press
1 plate x 3 x 10

3) DB lunges
30's x 3 x 6 each

oh, and a note to SUNY students. When benching, if both you and your spotter have trouble getting the bar up, more than likely, you should probably lower the wieght a bit.

c.

10.10.10!!!! Deload :( Military Press

Gym was quiet and pretty much empty except for a guy who was using my baby bar for curls...and Mark, who made my boring workout more interesting.

Cycle 1 Week 4 Last deload day.

1) Military Press (had to use the 45lb bar so couldnt do my percentages)
bar x 4 sets of 5
boring

2a) Chin ups
band x 10, 8, 8

2b) Dips
bw x 3 x 5

3) Kettlebell swings
45lb x 3 x 30

watched Rosario (?) with john. His favorite show. He had to translate. Left at the good part. But I got studying to do.

4) Stone :)
Pushed it over my picket fence 10 times.

c.

hey. I want a blog too.

For my training of course. and anything else I want to write about. but I will start with training. and what a perfect time to start.....middle of DELOAD week. sigh.

well here's todays exciting training.

10.7.10 (can't wait for 10.10.10)
Cycle 1 Week 4

Warm up: jumprope fast rocky style 8 minutes. (got bored) (and it smelled funny in the back room)

1) Deadlifts
since 40% is so dang little I decided to keep the 35lb plates on to make them all deficits
115 x 5
115 x 5 (40%)
135 x 5 (50%)
160 x 5 (60%)

wow.

2a) Hanging leg raise
3 x 10

2b) Chin ups
3 x 2

thats it. so I did some fun stuff. I'm sure Wendler won't mind.

Farmers
105each hand x 40feet (stopping at 20 to drop and turn around) x 3

Sled
2 plates x 90 feet

Tire flip
30x

Sledgehammer
80 swings 10 each side

c.