strength training redux.

Nothing special about our workout tonight besides doing dips on the power rack with olympics bars.

Seated Swiss Bar Press - Overhead:
125x8x1
145x7x1
145x8x1
165x8x1

Pull Down:
165x10x4

Dips:
BWx8x1
BWx10x1
BW+70x6x1

Hammer Curls:
50x8x3

Rear Lat Fly - Rope:
20x10x3

1 Arm Row - Rhomboid:
45x10x3

Duration: 90 minutes

My legs felt a little fatigued this morning from our prowler workout last night but I was still up to train with Chris. I downed a Spike beforehand, not knowing what was in store for me…10×10 - 100 reps on the squat rack!

Oh, I’m also down another 3lbs today, that makes 10lbs total in the last 3 weeks!

squats barbell - ATG:
205×10x10

duchaine calf step up:
40×10x4

roughly 60 - 120 seconds of rest between sets for squats

Duration: 90 minutes

Friday have become our conditioning days! Today we broke out the prowler for the first time and it was a helluva workout! There were 6 of us and we did a relay style workout. One guy would push the prowler about 30 yds on the high handles, as he finished the next guy would push it back on the low handles. You got around 40 - 60 seconds of rest before you were up again and let me tell you, that was BARELY enough time to recover! This is an amazing piece of equipment and I’m fully committed to dominating it this summer!

Check out some video of our sessions here

Prowler Push - Low Handles:
90×1x5

Prowler Push - High Handles:
90×1x5

Duration: 40 minutes

i had a quick massage and adjustment tonight at the chiro before i trained. the massage broke up some scar tissue and adhesion in my injured hamstring; it was painful but i know it will help.

i met chris at for some upper body training - we started off with a dynamic exercise and then did some intensification work. we finished things off with some accessory work. i hope that we get some nice weather on friday because we’re planning a conditioning workout with the sled and prowler on friday afternoon. i am down 7lbs as of this morning…

swiss bar press with chains(reps done with speed!):
215x3x8

flat bench press with 3 board:
315x6x1
335x6x1
355x6x1
365x5x1

pronated barbell row:
235x9x3

trap 3 with cable:
25x10x3

external rotation:
25x10x3

Duration: 100 minutes

i didnt want to skip out tonight with chris, so i did some light squats and some restorative band work. i kept things very light and just tried to get the blood moving. the chiro adjusted/treated me today and advised that i up my vit C as well.

squats - barbell:
135x5x1
185x5x1
225x5x1

trap bar deadlift:
225x10x10

band kick downs:
blackxAMPx3

Duration: 90 minutes

i was going to hold off on training today because of my hamstring but it felt pretty good when i woke up. i called up idriz and went met up at xsport. nice and heavy for a sunday afternoon! i’m down about 4lbs this week!

flat bench press:
135x10x1
225x10x1
275x8x1
315x5x1
335x5x1
345x3x1
225x10x1

lying dumbell row - chest supported:
85x8x3
85x10x1
90x9x1

lat pulldown - wide grip:
180x10x1
200x10x1
220x8x1

hammer strength - iso shoulder press:
180x10x1
270x8x1
360x7x1

hammer curls:
40x10x3

tricept extension with rope:
70x10x1
80x10x1
90x10x1

Duration: 120 minutes

Eddie, Nate, Chris and I took the sled back up to the turf fields for another sprint workout with the sled. I started off great but pulled my hamstring on the 2nd sprint. It bothered me to the point where I could only go 50% for the remainder of the session. I am going to the Chiro tomorrow and will get some treatment.

40 yd Sprint with Sled:
45×1x8

Duration: 45 minutes

Chris suggested we do a deload/restorative session today after our sprint work on Tuesday. I felt ok but had some sore hamstrings after some brutal ART. After we trained at GB, I had a flag football game with my college buddies. I am really sticking to my diet and held off on any beers afterwards. The scale doesnt seem to be moving yet but I’m confident that it will soon…

speed deadlifts:
315×2x7
315×4x1

barbell squat with chains:
225×2x3
275×2x5

pronated wrist curls:
25×12x3

supinated wrist curls:
50×12x3

Duration: 90 minutes

it’s absolutely gorgeous today in chicago, so i convinced chris to do a sprint workout with me today. we took the sled up to a turf field near North Park college and did some conditioning/metabolic work. we put a 45lb weight on the elite sled and attached it to ourselves some webbing and our weight belts. we did 8 sprints at max effort for about 40 yards. we rested about 90 seconds between sprints. we finished with a 300yd sprint…i gassed out about 3/4 of the way through, but as chris said, ‘we have a baseline to work from!’

40yd sprints with sled:
45×1x8

300yd sprint:
N/Ax1×1

Duration: 45 minutes

chris was feeling better today and we were able to train together at GB. i missed everyone last week and it was good to get back in the dungeon. i almost ready to start training jiu-jitsu with these guys; looks like a lot of fun! i know i trained upper body last friday but i wanted to get back on track for chris’ sake tonight…

incline bench press barbell - 3 second eccentric/2 second pause:
225x6x1
245x5x1
265x5x1
275x6x1
295x4x1

inverted rows on elite rings:
BWx8x3
BWx10x1

perfect push-up with black band:
Black Band + BWx10x3

face pulls:
150x15x3

hammer curls:
40x12x3

band pushdowns:
Green BandxAMPx3

carbed up this weekend and felt a great pump tonight!

Duration: 120 minutes