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Author Topic: Chris' training journal  (Read 501756 times)

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ChrisM

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Re: Chris' training journal
« Reply #825 on: June 12, 2015, 04:44:37 pm »
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BW 181 today.

Warmed up to a 425x1 deadlift. 2 x3 backoff at 365. 1x5 at 315.

Rack pulls from the knee: 455lbs 3x3. These...wow. Glute and low back feeling it. First time trying these and man, they're tough. Its amazing how the momentum you have during a full ROM deadlift helps.

Hang cleans: 3x3 at 135lbs. Form getting better IMO.

BSS: 2x8 each at 135lbs.

Ham curl and glute kick super sets. 2 sets at 145lbs and 100lbs 12 reps each.

Seared calf raises: 3x12 at 150lbs.

Cut back on some core work...only did half of my normal routine.

Notes: wondering how much strength I'll lose during this block over the next few weeks. Im hoping that by keeping a top single and a few backoffs it wont be too bad. Also...need to FS and do hip thrusts next week. :/
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LBSS

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Re: Chris' training journal
« Reply #826 on: June 12, 2015, 05:06:35 pm »
+1
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

ChrisM

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Re: Chris' training journal
« Reply #827 on: June 12, 2015, 05:20:17 pm »
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LMFAO!!!! Yea...should probably proof read when I post directly after lift8ng and from my phone.

Small keys + low brain function from being tired= awesome. lol


*seated calf raises. :)
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Coges

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Re: Chris' training journal
« Reply #828 on: June 14, 2015, 07:59:00 pm »
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Quote from: ChrisM on June 12, 2015, 04:44:37 pm
Rack pulls from the knee: 455lbs 3x3. These...wow. Glute and low back feeling it. First time trying these and man, they're tough. Its amazing how the momentum you have during a full ROM deadlift helps.

I'm glad I'm not the only one. I'm only doing these with 150kg but they're a complete bitch. 
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ChrisM

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Re: Chris' training journal
« Reply #829 on: June 15, 2015, 04:05:22 pm »
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Squat day!!!! Also finally got my BF% tested.

BW: 181lbs.

Squat: 135x5, 225x3, 315x1, 365x1, 405x1, 365x3, 315x3. Lil different but it was nice.

quarter squats: 405 (+120bands) x5, 475 (+120) x4 and x5. Was supposed to be a 3x5 buuuuut....back/knee didnt like rep 4 lol! Dn near failed it. Got stuck in the reversal and thought it was over. Anger+adrenaline ftw.

Step ups: 120lbs 3x6 each.

Calf raises on leg press: 650lbs x12, x10, x10.

36" box jumps supersetted after each calf raise set x3.

Buncha core work. Great workout overall.

Got BF tested by one of the trainers before lifting, 8.42%. Way lower than I was expecting but i have noticedy lower abdominals a lot more lately. One easily visible vein and one kinda there and shoulders/chestare more striated and showing some vascularity now too. Sweet.

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ChrisM

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Re: Chris' training journal
« Reply #830 on: June 15, 2015, 04:06:18 pm »
+1
Coges....agreed. Ughhhhh lol
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ChrisM

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Re: Chris' training journal
« Reply #831 on: June 16, 2015, 09:51:11 pm »
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Lifted back and biceps today...little bit of core work.

Played some half court afterward and dunked with a buddy. I definitely haven't been jumping enough lately. My timing is off on a lot of dunks and Im not getting up with consistency. :/ When I do tho Im definitely getting closer to my goals. Need to jump more!
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ChrisM

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Re: Chris' training journal
« Reply #832 on: June 19, 2015, 09:40:12 am »
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Did chest and triceps in the morning yesterday and ran 2 hours of full.court in the evening. Scared the shit out of myself...went for a block and cut bumped and landed with my left foot up against the wall (a la PG13). Luckily my right foot was already on the ground so I could transfer weight to it immediately when i felt the wall. My ankle, right side of my achilles is sore this morning but no major pain or anything. Will be monitoring it closely.

Overall played pretty well, jumper was a little long all night (typical after chest/tri lol) but got to the bucket easily and had a ton of assists off drives. Had one putback dunk that was ok and backironed a pump reverse on a fast break....not sure why I tried that lol! :)
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vag

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Re: Chris' training journal
« Reply #833 on: June 19, 2015, 01:00:50 pm »
+1
Quote from: ChrisM on June 19, 2015, 09:40:12 am
backironed a pump reverse on a fast break....not sure why I tried that lol! :)

Easy answer.
The same answer to the philosophical question 'why do dogs lick their balls?'

Because you can!
:lololol:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: Chris' training journal
« Reply #834 on: June 19, 2015, 02:15:22 pm »
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lol that is a good answer...even if I can count the number
 of times I've hit a pump reverse on one hand :/
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ChrisM

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Re: Chris' training journal
« Reply #835 on: June 21, 2015, 12:06:19 pm »
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Ankle feels good after ice and stretching stuff multiple times between Thursdays and Saturday night. So....deadlift day.

BW: 182.5lbs. :/

Deadlifts: 135x5, 225x3, 315x1, 365x1, 425x1, 365x3, 365x3, 315x3. Top 425 felt much easier this week.

Hang cleans: 3x3 at 135lbs

BSS: 3x8 each at 135lbs

Circuit 3x of FS (135lbs x5), ham curl (145lbs x12) and glute kicks (100lbs x12 each leg) and core.

Good workout overall, substituted some hang cleans for rack pulls to.try and get more explosive. Been thinking I should add a dedicated speed day into my next block...
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ChrisM

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Re: Chris' training journal
« Reply #836 on: June 23, 2015, 11:46:56 am »
+4
BW 180lbs...

Squat day yesterday. My right knee is flaring up...mild tendinitis it feels like. :/ Was sore enough that it was the limiting factor in 1/4s and box jumps. More ice and ibuprofen.  If it doesnt improve i may need a week off.

ATG squats: 135 x5, 225 x3, 315, 365, 405, 365 x3, 315 x3, 225 x5. I like the pyramid for keeping some strength and speed during the squat.

1/4s : 475 +120 bands: - x5, x5, x5. Strong, bar popping up but knee was limiting depth by a few inches it felt like.

Circuits: step ups (120lbs 3x6each), back extensions (45lbs 3x8), 36" box jumps (3x5), calf raises (560lbs 3x12), FS (135lbs 3x5) and a ton of core.

Beach tomorrow for a few days so ive been actively cutting back carb intake a little. Very noticed. Weight down, vascularity up. Looks freakin awesome.


Oh, got engaged too. Yay!
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LBSS

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Re: Chris' training journal
« Reply #837 on: June 23, 2015, 12:03:14 pm »
+3
Quote from: ChrisM on June 23, 2015, 11:46:56 am



Oh, got engaged too. Yay!

+1,000 for breaking the adarq.org streak of relationships ending!
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

gukl

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Re: Chris' training journal
« Reply #838 on: June 23, 2015, 01:05:52 pm »
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^^ congrats!
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Coges

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Re: Chris' training journal
« Reply #839 on: June 23, 2015, 08:28:02 pm »
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Quote from: ChrisM on June 23, 2015, 11:46:56 am
Oh, got engaged too. Yay!

Great stuff. Congratulations mate.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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