Ski's Training log

Monday 6/28/2010

Wow what a night!!!
Seven guys and 6 in shirts!!
Benching was raw with bands and then in a shirt, the rounds were kind of fast at times and other times just right. all of my benching was to a 2 board in the shirt.

Bench mini bands doubled (~ 40 to 50lbs tension at top on each side, I guess)
45 x 10 plus doubled minis
135 x10 plus doubled minis
225 x 5 plus doubled minis
275 x 3 plus doubled minis
315 x 2 plus doubled minis (this was not good popped the shoulders out too soon)
Shirt ON
365 x 3 plus doubled minis to a 2 board
405 x 3 plus doubled minis to a 2 board
405 x 3 plus doubled minis to a 2 board
425 x 3 plus doubled minis to a 2 board
455 x 3 plus doubled minis to a 2 board
475 x 2 plus doubled minis to a 2 board


Shirt off
225 x 8 plus doubled minis to a 3 board
225 x 7 plus doubled minis to a 3 board
225 x 7 plus doubled minis to a 4 board


That ws it but I was beat but I keep the technique pretty good and had the weight out over the belly even with the boards, I was told. So this was good and today (Tuesday) I was hurting like I never hurt and my crew said now that is what benching is like if done correctly. I guess I have a lot to learn still but this Team has my back and are helping me in many ways I never expected it is all good and I just need patience and keep the list in my mind of what I need to do.
Next wekk? Maybe full touching benching?

Still tight annd kind of beat up from bench ...wow.

Wednesday 6/30/2010
Squats
135 x 10
225 x 5
315 x 5
briefs on
315 x 3 doubled minis
315 x 3 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis


average bands GMs
2 sets x 10
2 average bands GMs
1 set x 10

The Prowler!!
90lb 15 yards?
Went up one way pushing high bars, went back pushing the low bar
Did 5 passes each way, 2 passes were with 140lbs but on the second one back (low bar push) I just couldn't move it so I took off 50lbs and continued. I hate these but I did them

Leg press
200 x 10
400 x 10
600 x 10
800 x 10
1000 x 10

Well no 10 x 10 but then after the prowler it is not too bad.

adductors
150 x 20
230 x 20
230 x 20
230 x 20

That was it I couldn't do anything more I was spent. Still am.

Thursday 7/1/2010

Staying with DB flat benching to help get the arms down to the chest and work the lats more.

Bench DB
60 x 10 Had loud pops and cracks in the right shoulder and i warmed up good too, slight discomfort but more stretching seemed to help.
60 x 10 slightly better
105 x 10
105 x 10
105 x 10
105 x 10 finally the shoulder feels better
105 x 10

Incline BB
45 x 10
135 x 10
225 x 10
275 x 5
295 x 5 last one was hard
280 x 5
275 x 3 +1 with help
225 x 5 wanted 10 but i was spent.

Curls (did these last week and I had a real hard time so I need these for the time being)
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10

Started wide and got to the index on the ring of an Olympic bar. Felt okay by the last 2 sets.

Seated V cable pulls
105 x 10
150 x 10
210 x 10
255 x 10
255 x 10
255 x 10

That was it felt okay but still trying to get started is hard don't know if it is the hot weather we had this past week or that Monday bench workout.

Workouts are looking good. Lots of work, I like it!!

Thanks George!
I'm trying to do more heavy weight volume and even on the bench and squat, my dead needs so much work it is ashame.

======================================================================


Saturday 7/3/2010


Blue bands = strong up to 175lb tension at top
Green Bands = average up to 120lbs tension at top
Because I'm short I think blue was at about 120 and green at about 80 so total tension at the top was about 200lbs per side but this could ahve been less.

Squats parallel box full sit and relax and start up.
60 x 5
60 x 5 blue bands
60 x 5 green + blue bands
150 x 5 green + blue bands

Briefs ON
240 x 3 green + blue bands
290 x 2 green + blue bands
290 x 2 green + blue bands
310 x 2 green + blue bands
310 x 2 green + blue bands
330 x 2 green + blue bands
360 x 2 green + blue bands
380 x 1 green + blue bands
420 x 1 green + blue bands

deads
250 x 5
340 x 3
430 x 3
480 x 3 bad form
Done on these.

Hyper Extesions
90 x 10
90 x 10
90 x 10
Hmmm I'm getting stronger on these.

Hanging leg lifts
3 sets 20 reps

That was it!
Had a great day squatting and in briefs only. I was surprised and happy with the squats. It is odd cause on my squats my first rep or set may look bad but if i do it again I'm better and stronger on it, I think it is a head game with me but then these are weights and things I never done so I guess I'm too cautious? O r something, I need to get my head on straight with these heavier weights.

Ski wrote:Thanks George!
I'm trying to do more heavy weight volume and even on the bench and squat, my dead needs so much work it is ashame.

======================================================================

I feel singles build my dead's better than any other rep range. Also in my offseason I'll do sets of 5's

Wednesday
Squats with briefs and Monster mini quaded(I think it was a monster mini or light)
45 x 10
135 x 10
225 x 5
315 x 5
Added band and briefs fro m here down
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Did last 2 sets with in 40 seconds of each
315 x 2
335 x 2

It was a good day was hitting most below parallel and form seemed good too with some good pop out of the hole. My partner keep up a fast pace give me no more than 3 minutes between sets except for the last two.

Banded Deadlifts with quaded minis
135 x 5
225 x 2
275 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 5 Wow!

Again my partner pushed me on these and helped talk me through the last set doing 5 reps last one was not pretty but got it. It was almost he goes and I went and then him and then me on these a very fast pace.
Thanks Sam!

No Leg Press Tone!!!
I was beat and cardio just didn't was not in the cards for me tonight.

Abductors
150 x 20
230 x 20
250 x 20
270 x 20
290 x 20
300 x 20

Adductors
150 x 20
230 x 20
230 x 20
230 x 20
230 x 20

That was it really burnt out by this time, but a good workout and I was happy with the deadlifts they actually felt good and now the glutes are feeling it too.

Thursday 7/8/2010

Flat Bench DB presses
95 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Incline BB presses CG
45 x 10
135 x 10
225 x 10
275 x 5
295 x 5
315 x 2 + 1 helped
225 x 10 warm down

Standing BB Press
45 x 10
95 x 10
145 x 10
195 x 3
195 x 3
195 x 3

I wanted to do 5 sets at 195 but time was tight and it was late. I felt stronger on each progressive set ... odd I know.

Tricep presses (cable push down)
100 x 15
110 x 15
120 x 15

That was it, DB bench went okay but I don't know if I will be able to get 115lbs presses next week.
The Military presses were odd cause on the heavy sets the first one was hard but by the 3rd set they were easy and yes I was bringing it to the chest and not arching too much.

Saturday 7/10/2010
Squats (not a good day)

Took me a day to write this up just cause I'm pissed at my self. I didn't feel good just tired and over worked I guess.Work has been mentally fustrating and the heat was tough to bear too this week. I definately did not have my head into this workout and each lift was progressively harder and that was do to form I was just lax. I reviewed my tapes and the one I will post really shows how lax I was on the lift off, no aggression how ever once I got the weight and went down it was not too bad ( I thought) but I stopped after that since I just did not have it in me to get things right.

I also have a bad liean in my squat and if any one can suggest an exercide to you help this I'd appreciate it but I attribute to a torn groin muscle that was never taken care of.

Anway the rotuine

Squats
65 x 10
65 x 10
briefs on
265 x 5
355 x 3
445 x 1
suit on straps down
535 x 1


That was it a lot of bad form but most important I did not get under the bar and had a laxed attitude, which caused a bad work out and for me to shut it down.
No one to blame but me.

Monday 7/12/2010

Bench
45 x 10
135 x 10
225 x 5
315 x 3
375 x 1 Was high on the touch

Shirt on ... set it up a bit tighter and keep the neck more of a straight line across the chest.

405 x 3 2 board as always easy.
455 x 1 touched tough and not too good
495 x 1 touched but bad
495 x 2 half board good
495 x 1 touched GOOD!
The trick to make me learn how to bench:



495 x 1 good again
This time no board and I stil got it!




515 x 1 touched good but the top was odd. I'll still say I got it.

Pin presses
225 x 10
265 x 5
315 x 5
315 x 3
315 x 5

I liked these!

It was good workout the shirt down more and jaked more than usual but I got a few to touch with no dumping or almost dumping. It is a begining.

Wednesday 7/14/2010

Squats raw
I didn't have my briefs so I decided to raw squat.
45 x 10
135 x 8
225 x 5
315 x 3
405 x 3
455 x 3 ( I think)
495 x 1
495 x 1

Still having issues with the squat at heavier weights, The weight felt fine not heavy but the squat down was muscled and still a bit of favoring the one side. Not sure of what to think of it or what to do, just work on the squat and try to not think of it as much, i guess. It felt good to do some moderate heavy raw squats for a change.

Deadlifts
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
455 x 2 bar slipped
455 x 1 just bad lift too far out.
455 x 3 good
455 x 3 good again
455 x 3 again good

The deads are a problem for me, unlike most people I think cause of my genetics I have to get way down in to a below parallel position to pull correctly. This seems to work for me and keeps the bar close to me too for an easy break off the floor with the back straight. My grip is different since I almost wrap my hands all the way around the bar and then twist the bar to get a firm grip with my skin and calluses. It is odd but it seems to work for me.

Last exercise was a new thing that I am totally week in so I need to do it a lot. On the 45 degree angle back hypers and used a light band tied down to the floor and looped over my neck. I leaned forward and down and arched back ... as well as I could and as far as I could and then repeat.
4 sets 7 reps

That was it pretty happy with things enjoying the Deads more and more each week and got to thank my partner for that. We plan to do floor pulls 2 weeks in a row and than some type of special pull on the third week.
All in all I feel pretty good tonight.

7-15-10
Military Press
BarXalot
95x8
135x5
185 x 5
185 x5
185 x3 Just lost it here.

5 sec Pause Bench Press
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

These were one of the hardest things to do since I had to stay tight and keep the bar just and I mean Just touching the chest and trying to keep the arms/elbows in. Then press it and straight down to the chest and repeat. This really worked the Lats and I used them a lot on the press more than I ever knew I could do. I really need to do these more, but I don't know about weight.


Shoulders like Boulders
front laterals
30 x 8
Side laterals
30 x 8
bent over rear laterals
30 x 8

Then rest and repeated 2 more times for a total of 3 sets.



CG Cable Rows
80x10
90x10
100 x 10


DB Rows
95 x 10
95 x 10
95 x 10


Hammer Curls
30x3x10

Saturday 7/17/2010

Squats
Free Squat
155x8
245x5
Briefs On
335 x 3
425 x 3
455 x 3
515 x 2
565 x 1
605 x 1

Not thrilled with this since my raw squat is the same. Still have to learn this equipment. Ugh!

Tried to deadlift in the briefs no good
225 x 5
315 x 3
405 x 3
495 x 0

done with that got to get my deadlift suit (single ply) and try to learn this.


Chain Suspended GM's
225 x 10
275 x 8
315 x 5
365 x 5
405 x 5
430 x 3
455 x 0 just couldn't get it, we were moving pretty fast through these just 2 of us.
505 x 3 Hmmmm ...

One thing on the last set i did not use my board to stand on ( had a 2 in stand to stand on these so I was at the right height since my partner was way taller than me). Next time I'll get it the right way ... look out Tony!!

Using equipment and learning it is tough and I need to get a solid routine down using the suit. fustrating just fustrating.

What kind of Briefs are you using? I watched your videos, maybe get your legs wider and more ab work. Another thing it looked as if you weren't centered under the bar correctly.

Monday 7/19/2010

Bench
45 x 10
135 x 10
225 x 5
315 x 5
365 x 2

shirt on
455 x 2 2 board
495 x 2 1 board
515 x1 touched
545 x 1 1 board
545 x 1 1/2 board
405 x 3 touched
405 x 3 touched

Not a great work out only bench and shirted bench still the issue is touching pushing it up no problem.

Wednesday 7/21/2010

Couldn't train with the partner so solo this day.

Squats raw
Wanted to try some thing different to try to shock the legs, hips and glutes so I pyrimad up and then see/saw down.

45 x 10
135 x 10
225 x 5
315 x 5
405 x 5
455 x 5
480 x 4 on the fourth rep I felt a pull twing or something in the right side of the knee. Once I ranked the weight I could not even stand on the leg but I loosen it up and it felt better and I continued.

405 x 5
425 x 5
345 x 5
365 x 5

I liked this routine for a change and think it has merit so I'll try this for a month of two and see what happens. I found that I loosen up when going down so now a real tight stance and arch is in place to to these better.

Band adductors/abductors and gulte raises
Used a mini band and did them standing
5 sets each 20 reps

These were different and worked them better than the machines.

It wa late so that was it.

Vacation next week so Attilis gym in Wildwood, NJ on sunday, monday, wedneday and thursday if any one is do that gym I'll be there probably early in the mornings starting between 6 to 8 am, just look for the Old Man.

Okay back from vacation no sunburn so that is good but I did drink alochol like a case and a half of Twisted Tea, oh well it is the only time I drink.

So on vacation I did manage to wokout 2 days, yea not great but the body needed the rest I guest but th ewalking I did kind of made up for it.

Sunday 7/25/2010
Squats
raw
45 x 10
135 x 10
225 x 5
Belt on
315 x 5
405 x 3
Briefs on
495 x 3
545 x 2
585 x 1 +1 help
suit on straps up
585 x 2

reverse Band (green average)
585 x 2
675 x 2
725 x 2

That was it. Felt good and strong.

Monday 7/26/2010
Raw Bench
45 x 10
135 x 10
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5

My bicep was killing me doing the benching so I called it a day, I wanted to do more but the burning was terrible. Went back to the room took 6 Advil and then layed at the pool.

That was it on vacation my bicep just was not right till Thursday so not working out the rest of the week.

Saturday 7/31/2010
Squats
65 x 10
155 x 5

Briefs on
265 x 5
355 x 3
445 x 4
545 x 1
575 x 1

Suit on straps up (trying to get use to the suit)
645 x 2
645 x 2
645 x 2

The weight was not heavy on the back, which is a good thing, but i need to get use to the suit. I got plenty of pop at the bottom but technique needs to improve more.

Deadlifts (raw)
against quaded minis

135 x 5
185 x 3
285 x 1

Speed sets 30 second rest between sets
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1


Standing Cable Crunches
120 x 10
120 x 10
120 x 10
120 x 2 Done I was spent.

Hyperextensions
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Done, but today the back hurts a bit but I'll managed.
Squats are going good, like I sasid the suit needs to be learned but I even got the straps pulled down a bit more on the last two sets so it is a learning process.

What kind of suit are you using?

Muscle_G wrote:What kind of suit are you using?

I have an 'Ace Pro Squatter' suit it is double ply nylon type suit, pretty nice and the wider you go in your stance the more it works so I'm still learning to take a wide stance but I'm still not wide enough.

Monday 8/2/2010
Bench
Raw
45 x 10
135 x 10
135 x 5 + 45lbs chains
185 x 5 + 45lbs chains
225 x 5 + 45lbs chains
275 x 3 + 45lbs chains
315 x 2 + 45lbs chains
365 x 1 + 45lbs chains 2 board

Shirt on
365 x 3 + 45lbs chains touch
405 x 3 + 45lbs chains touch
455 x 3 + 45lbs chains touch
495 x 1 + 45lbs chains touch
495 x 1 + 45lbs chains touch

close grip bench(raw)
225 x 15 + 45lbs chains 3 board
225 x 15 + 45lbs chains 3 board

3 sets o 15 reps tricep push downs with average band


That was it but a good day on the bench with the shirt. With the exception of a couple of reps here and there I touched pretty good with no dumping. I seem to be learning the technique to tuck the elbows in and my arms are staying perpendicular to my chest.
Next week will tell the tale if I am learning, since I have been hot and cold from week to week with good and bad lifts. can't wait now I may just be a decent bencher in a shirt yet.

Wednesday 8/4/2010

Squats raw
135 x 10
225 x 5
315 x 5
belt on
405 x 5
475 x 5
500 x 2
500 x 2
315 x 10

Front squats
135 x 10
185 x 10
225 x 10

I haven't done front squats in like 20 years it was fun I may keep doing them. I hit deep with these but they were light.

abductors
130 x 20
230 x 20
250 x 20
270 x 20
290 x 20

adductors
130 x 20
210 x 20
230 x 20
230 x 20
230 x 20

That was it. Squat were okay would like to have gotten 500 for more reps but perhaps I'll work into it, the first set was hard but the second was easier and I could have done another rep too.
Again I liked the front squats.
I know my crew will yell at me for going 500 on squats since I should be doing equipped and light this day and equipped and heavy on Saturday but i just love squats and raw.

Saturday 8/7/2010

Ok, I go to the gym early like always to warm up and strecth and BAM! Pulled a ham groin muscle that had me limping. I did foam and PVC roling and then reverse hypers and then did the eliptical for like 15 minutes and I was ok but it stil hurt. But I dicided to try to squat since it was equipped.

box squats w/briefs
barx10
barx3 blue band added
barx3 2 blue bands rest of training
155x3
245x2
335x2
385x1 suit on straps down
385 x 2 Got the CNS working right now.
425x2
475x0 Just didn't have it in me
335x5

Wow what a set/rotine and I never did 2 blue bands (heavy) but it was fun and the hammy and groin held for the workout but i tire to do raw deads banded with monster minis and it was a no deal

reverse hypers
90 x 10
90 x 10
90 x 10
180 x 8
180 x 8

Straight leg DB deads
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10


Machine sit ups
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20


Well it was a decent day since i had a muscle pull and now it is not too bad just more stiff back than groin or ham stiffness.Still the weight seems to be going up, I'm staying very close to a trining partner who squats high 8's probably 900 so hopefully I'm getting close to 700. Also I used his suit a titan boss, it ease Niceeeee. I got to try mine with the bands to see if there is a difference.
Thing seem to be falling into place strength and power wise I think time will tell.

Wednesday 8/11/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
Belt on
405 x 3
475 x 5
500 x 3

I wanted to do 2 more sets here but my right knee started to hurt like the patela was pulling so I canned it. Did the folowing

315 x 10
225 x 15

adductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

Abductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

GM's
135 x 10
225 x 10
315 x 10
365 x 5

Called it a night, not great but then not bad just a workout.

Icing the knee tonight.

Saturday 8/14/2010

What a day!
ME day to the MAX to say the least.

Squats
So it was band day and it was a 3 band day to say the least.
2 heavy and 1 average on each side, I figured for my height it was like 500 to 550lbs of tension alone.


BTW this is the Ace Pro Squatter suit I'm using.

box squats w/ briefs
bar x 5 blue band
bar x 5 blue and green band
bar x 3 2blues and 1green band on for rest of squat day
155 x 3
245 x 3
295 x 1

Suit on straps up
295 x 0 Just did not expect it I was totally loose
295 x 2
295 x 2
295 x 1
295 x 2
315 x 2






Most of the suit squats were touch and go but I'm learning the suit and setting up my technique on this. I was happy with this workout and really tired.
My training partner Tone set me up with a great check list to use when squatting called NABB.
kNees out
Arch
Butt Back

I like things like this to help keep myself in check on the lift. Thanks Tone.


conv. rack pulls 2nd holefrom the bottome it set up to just over the knees.
245 x 3
335 x 3
425 x 3
515 x 3
605 x 3
695 x 1 PR but it was slipping out the hands.
745 x 3 straps on and held 2 of them for a good 5 - 7 seconds I think.
800 x 3 straps on check the video.







875 x 1 PR!! Amazing never did this much, it was not pretty and had a little hitch to it half way but I really amazed my self on this. I liked these.


PVC rolling

Reverse Hyper Extensions
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Machine Chair Crunches
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20


That was it Crew did fantasic and I did fantasic now for some ice but the whole body needs it today ... Ouch!


Videos to come.

Okay had a few workouts but I was out of town for a few days so no workouts on Wed and Thursday.
Monday I worked out sucked cause it was at a new place and the bench was unbalanced and i hurt my shoulder then yesterday I tweaked my back in warm-ups on 265 on the second rep. Still it seems I needed a deload week not sure but all the injuries I guest i do.

Saturday
Squats
raw
65 x 10
155 x 5
265 x 5 (second rep I tweaked the back but did the rest of the reps)
Briefs/Belt on
355 x 5
465 x 3
550 x 2
Decided to deload
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2

Deadlifts
225 x 10 SLDL
315 x 2 SLDL lost it on the second one
405 x 3
495 x 2
545 x 0 Back was pulling more so stopped.

Now that it is over I think I should have done Leg Presses but I didn't oh well.

Kettle bells pull Through
12.5 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10


Reverse Hypers
90 x 10
90 x 10
90 x 10
145 x 10
145 x 10
145 x 10

Machine crunches
60 x 10
60 x 10
60 x 10
60 x 10
70 x 10
70 x 10


That was it, back is still hurting will be icing it and doing foam rolling.