Training update 6/17/2012

Hey guys. Sorry for the long lapse in updates, the past couple weeks have been hectic with me moving to Mass and getting set up at my internship and whatnot. I'm finally all settled into a regular schedule so hopefully I'll be able to pay more attention to this blog. But anyways, in other news, Chrissy is currently in Italy for 2 weeks so her training is on hold. My training is taking a drastic turn due to my internship at Mike Boyle Strength and Conditioning.

 At MBSC you are required to do the entire summer workout plan while interning. Their philosophy is that you need to be able to do a workout to coach it. Unfortunately for me, their program is centered around field sports and isn't conducive to powerlifting. The program is centered around a lot of unilateral limb work and stressing stabilizers and synergist muscles. Because of this, my training is sort of on hold. I'm using this time to heal up my hips and gain some balance in my upper body. On sunday's ill be doing the Bench/Deadlift/ and possibly military press work sets of Juggernaut to keep my training progressing and I'll try to post fitness tidbits on here as much as possible.


Here's how today's workout went:

Dynamic warm up

Deadlift: 135x5, 225x3, 285x8x5

Bench: 45x5, 115x5, 140x8x5

Military Press: 45x5, 80x8, 80x8


My shoulders were feeling dead so instead of continuing I called it quits after 2 work sets since I have 4 days in a row of working out at Boyles ahead of me.


Here's todays exercise of the day: X-Pulldowns

 

These are awesome for scap. stability and for improving the strength of your scap retractors (which everyone needs). Ideally these are done on a Kesier but any functional trainer will do. Just remember to keep your shoulders set and worry about form rather than weight.


Well thats all for today guys. Until next time.

Steve Juggernaut Test Week Part 2

Hey guys. Here's my write up for the end of my test week last week. Overall things went great. I made some HUGE rep PR's and I've put on a LOT of mass. I can't wait to start competing in the 148's this summer. This year's goals are a 400 squat and a 500 pull in the 148 class.


Thursday: Military Press

Military Press: 45x5, 60x5, 75x3, 85x1, 90x12

Slingshot bench: 185x2, 225x2, 225x2, 225x2 (with 25 band pull apart between sets)

Chest Fly/Hammer curl superset: 3x10x35/25

Tabata Push ups


I didnt get as many reps for this as I wanted but it was still a rep PR. I had to lift 4 days in a row this week due to other commitments so I attribute this to fatigue. Hitting 225 for 3 doubles in the SS was also a PR for me that felt good.


Friday: Deadlift

Dynamic Warm Up/Foam Roll

For this I did a VERY extended warm up because of how sore I am. Soon I am going to post a video of all my mobility work I do on my lower body days.


Deadlift: 5x135, 5x225, 3x255, 1x275, 20x295

Tabata Push ups

Tabata Isometric Back Extensions


Here's a video of my deadlifts:
s

I was blown away by the fact that I was able to pull 295 for 20. This has me feeling great going into my 8's wave of Juggernaut.


Now that I have all my rep maxes I'll be able to move up my theoretical maxes. For each rep that I got above 10 in my test week I'm moving my projected maxes (2.5lbs per rep for lower body lifts, 1.25lbs per rep for upper) to base my next wave off of. This week is my deload week. I'm real excited because my body is feeling absolutely burned out. Thats all for today folks. Until next time.