Training Update

Finished up a deload this week, so I'll be back at it a little harder this week. Need to make sure I get my shit in order so I can get to bed earlier and get more sleep, as well as make sure I'm eating enough good food. Also need to sit down and plan out the next 4 weeks or so of training (I have this week and maybe the next set up).

Training

Friday was repetition effort on the low incline DB bench. 

Warmup - bike, joint circles, mobility circuit
DB low incline bench - 50s, 60s, 70s, 80s, x5 each, 90s x 3, 70s x 25x20 (5 mins b/w)
Face pulls - 4x25 superset with
Band pushdowns - 4x25
DB Shrugs - 50s - 4x25 superset with
DB curls - 15s - 4x25
Ab circuit
Roll & stretch

Saturday was feeling lazy so I got 20 minutes on the bike in and that was about it.

I've been feeling a little worn down lately. Combined with my lack of sleep made me decide to make this a deload week.

Monday - usual extensive warmup, followed by 5 10-yard sprints.
Power snatch - 3x3 @ 135
Squat - 135x20
Military press - 3x5 @95
Roll & stretch

Training Log

I didn't post Wednesday's training (shocker!), but it was a "low" day, with the goal of elevating the heart rate and focusing on mobility. It also ended up being a bit abbreviated, but I still got most everything I needed to in.

Bike - 10 minutes
Joint rolls/mobility warmup
Tumbling - forward rolls, backward rolls, cartwheels, roundoffs, and handstands
Inverted Rows - 15, 12

Thursday was a "high" day. Extensive movement and sprint warmup followed by:

Sprints - 15 yards x10
Snatch - 165 - 3x3
Squat - 225 - 4x6
Military - 125 - 4x6

I've been doing a horseshit job of stretching at the end, which I need to get back to.

Training

I noticed that (of course), I haven't posted for damn near a week. I still intend to update this near-daily (or daily if possible), if nothing else with my training log. I'm not going to try to fill all of my recent training into this post, but I will put my training from yesterday at the end. I realized yesterday that, while I gave a bit of background on my training last week, I had also intended to put some of my strength goals on here, but never did. As such, here they are:

Snatch - 275 (probably a ways off)
High bar Olympic squat - 405 (definitely a ways off)
Military press - 225 (or body weight if I'm heavier)
Bench press - 315 for a single, 225x20 (I'm shooting for by my birthday on this one)
Inverted row, feet on bench - bar set at top of hip height - 20 reps
Neutral-grip chinups - 20

Those are the basic numbers I am working toward. Certainly not all at once, but I'm weak enough that they can likely all be brought up at some speed. I do think my current setup is pretty conducive to it. As for yesterdays training:

Bike
Joint rolls/mobility warmup
Shoulder "prehab"

DB Bench Press - I utilize an "over-warmup," an idea I got from Paul Carter - work to a weight that's heavier than your rep-out weight, then drop down and hit your reps. I'm not sure why I didn't really think to do it before reading his work, considering it's basically PAP, but I digress. It worked well for me when I was working on reps on the close-grip bench, and I worked up to 185x20 on that. In this instance, I did 50's/60's/70's/80's each x5, resting as needed, then 90's x3. I dropped back down to the 80's for sets of 25 and 20, with 5 minutes rest between sets. I shoot for no more than a 20% dropoff in reps between sets. If it happens, it happens, but it gives me something to shoot for

All assistance work is performed with a moderate tempo (I don't count the lifting speed, but the weight is smooth and controlled and isn't just bouncing around)
1-arm DB row - 60 - 2x20 superset with
Band tricep pushdown - 2x20
DB shrugs - 65 - 2x20 superset with
DB curls - 15 (don't judge me) - 2x20

Finished with an ab circuit and some stretching.

An update

So, once again, I'm going to try to make this a regular thing. Between a new house, new baby, and work, this was pushed on the backburner. That said, I'll do my best to post regularly (hell, maybe daily!). My training these days is, as James Smith best described it, "a cross between a sprinter and a meathead." My goal is to get bigger and stronger, which requires bigger weights. But I also want to run fast and move well, as I play sports and want to feel "athletic," for lack of a better term. Therefore, I'm doing my best to combine the 2. Today (well, yesterday technically) was an extensive day, with the goal of getting the heart rate up for an extended period, to work on mobility, and to get some upper back work in. Thus, I started with the bike, moved to some joint rolls and a mobility circuit, worked on some tumbling (forward rolls, backward rolls, cartwheels, roundoffs, and handstands), did some isometric work (plank, "reverse" plank, side plank, neck flexion and extension isos), did some inverted rows on the blast straps - 2 sets (15, 12), then finished with some abs and stretching.
One major thing I have noticed lately - extensive warmups fucking RULE. They suck to do, as I'm usually not in the mood to do them, but in regards to how I feel both during the workout and in general, they are an absolute must. Obviously, if you're time crunched, you will have to modify, but I recommend it highly. Get the heart rate up, get the blood flowing, get your body mobile. Thank me later.

Training

Realized I didn't post training from yesterday.

Bench - worked up to 230x8
1-arm DB Row - worked up to 100x22

Training

Squat - 115x5, 145x5, 175x3, 205x3, 235x3, 265x8
RDL - 195x15
Ab Wheel - 2x10