Thx and thx I take a probably too much time between my sets cuz of my poor conditioning as is, so I have lots of time to focus And yah just got lazy with the notation on Bulg Split Squats. Im doing them to rehab my minor groin annoyance (wouldnt call it an injury since it doesnt inhibit me, just sore) and sometimes do them off a box in the front for greater ROM.

-Mike

2/21/2009

Mobility Work

DEPTH Jumps (16" box"

4x5

Plyo Pushups (1.5min clock)

7x3

Band Walk (Mini)

3x5 Per Leg

Grip Work

Foam Rolling

This was actually a really good workout at home...depth jumps felt high and strong. Pushups good. Did a longer than usual mobility warmup since I wasnt really worried about fatiguing myself today. Also did a lot of foam rolling and gripping. Overall pretty good and I should be in good shape when I get back to the gym (probly Tues, pretty busy tmrw/mon) Also tested my vertical today and it was 25" (PR) which is pretty good considering Ive been doing very limited plyos compared to when I set my previous PR. Strength levels are pretty similar tho and less bodyweight so thats why obv why.

-Mike

2/24/2009

Mobility Work

Back Squat

3x5x305 PR

Bench Press

2x5x225 PR
4x225

WG Pullups

5xbw+15
4xbw+50
2x5xbw+45

Hanging Leg Raises

2x10ish

Rev. Hypers

1x15

Grip Work (Unmotivated/Crappy)

Good strength today. Squats felt easier than 300 last time, so thats good. Might try for 310 on Fri which would set me up for 315 next week to start which would be cool. Bench, didnt fail last set just new there was no way on the 5th. Lockout took foreverrrrr on rep 4. Still a PR tho so pretty happy w/ that. Pullups dunno...maybe I was super tired from bench/squat or maybe my pullup strength is erratic (seems to be). Taking two days off since Ill be drinking on Sat so I wont have time to get a light+heavy workout in this week so just gonna go heavy twice. Contrast shower time imo, my quads are wrecked.

-Mike

2/27/2009

Mobility

Deadlift

3x365
failx385 (wat.)
3x365

Bench Press

5x225
2x4x225

DB Side Lunges (45ish degrees)

12x35lb per leg
10x35lb per leg

Bulg Split Squats (Front foot on 6" box)

2x8x27.5 per leg

Hanging Leg Raises

1x10

Hmmm. Probly not recovered from Tuesday Im guessing. Deadlifts were hard I dunno what happened with the 385 I sorta went forward with it I think. I need to get more volume on deads I think cuz mine suck and since I havent been doing heavy box squatting that is hurting them too. Should be getting back to heavy box squats soon tho...groin is about 95%+, and Im guessing today probly helped a fair bit with the unilateral higher (not that high i know) rep work. Bench was ok I guess...again I dont think enough recovery but hopefully next week will go well..still pretty happy with progress lately for bench.

Not sure what next week will be like and I really need to switch up my programming soon...its just really hard to follow my actual program if Im drinking every week. Oh well...Sat is my gfs bday dinner and next sat is her bday party w/ friends so next two weekends are probly write-offs. Ill figure something out I guess..

-Mike

3/1/2009

DE/Misc

Mobility Work

Dept Jumps (16" Box)

3x5

Plyo Pushups (1.5 Min Clock)

6x3

Lateral Mini-Band Walks

2x8 per leg

Foam Rolling/Tennis Ball work

Quick home workout today, hungover pretty bad so wasnt the greatest but not bad all things considered. Ate like **** today..a whole pizza so far and now I think Im gonna get me some kfc. Gotta eat calorie dense stuff on hangover days since I dont feel like eating large quantities. Gonna do heavy on Tues, light Thurs and heavy Sat..should work out good hopefully. Probly first week that actually follows my planned program. Sore as hell from the higher volume deadlifting from Fri.

March Goals

Squat - 5x335
Deadlift - 425?
Bench - 5x245
Pullups - 5xbw+60
Groin - 100% + sports ready

-Mike

3/3/2009

Heavy

Mobility

Back Squat

5x310
2x5x315PR

DB Floor Press

4x100 PR
2x5x95

WG Pullups

4x5xbw+45

Hanging Leg Raises

2x10

Grip Work

Contrast Shower

Good day today. Squats were really good...felt like I had a bit left in the tank too, maybe 5-10lbs more. Pretty big improvement over last week esp. considering my recovery I thought was subpar and I drank pretty heavy again last nite (gf bday). Could be because Im squatting less frequency lately not sure. But yah, pretty stoked about all that. Floor press was pretty good, gonna hafta figure out something soon tho using a barbell since gym only has 100DB's. Hopefully should be enuff to progress me to 230 for bench next workout, been doin a lot more SMR work on my upper body so I think thats helpin a bit. Pullups were pretty good...stalling a bit but Im getting heavier since Im eating like crap and I could probly drop 2lbs if I ate some fibre...decided to go for 4x5 today at 45 to change it up and hopefully drive some progress to get to 3x5x50 soon.

Thursday will be my first actual full light day without any DE work. Should be a nice rest I hope. My deadlift sucks and I think Im gonna start pulling some more volume. Its been awhile since I set a PR in deads and I think I let it get to me and pulling too many heavy double/singles and getting in like noooo volume + I have been focusing my other day on pullups and not doing much lower back work. So yah, gonna change that around a bit altho I still really want to get up to at least 5xbw+70 for pullups sooometime in the next couple months so that might interfere a little.

All in all, things rollin along smoothly. Optimistic for March.

-Mike

Took my light day off and played a bunch of tennis instead. I suck at tennis but its fun + good cardio. I hurt my knee sometime during the game tho, hopefully will be better by tmrw or else Ill probly just do an upper body workout. Have had this pain before after doing heavy plyos a few months ago and it went away after a day or two so should be alright. Ate like garbage today and yesterday also..bleh.

-Mike

3/9/2009

Heavy

Mobility

Back Squat

3x5x320PR

Bench Press

4x230 PR
5x225
4x225

Pendlay Row

3x5x165

Hanging Leg Raises

2x10

Grip Work

Foam Rolling

Ended up skipping sat workout...was super busy for gf's bday party and I probly woulda had a crap recovery anyways since i drank obscene amounts of liquor on sat and ate basically nothing sun. Today...squats were good. Form prettty good, little bit of good morning action on a couple reps...will work on that. Still feel like I have a decent amount of progress left before changing up tho. Bench, meh...thought I would be able to do 230 across today...lolno. Need to change up a bit with bench soon, maybe move to 4x5 + throw some triceps in there. Rows, meh. My rows are weak cuz my back is weak and thats why my deads are weak. Im trying to work on it and Im gonna hafta shift away from doing pullups. Ill probly be doing more good mornings from pins and power shrugs, as well as more volume on deads..hopefully I can handle the workload but the stagnation of my deadlift is just laziness/neglect on my part.

Also, estimated 1RM for 5x320 is 360, so I am pretty sure I can def hit a 2xbw squat now which has been a goal for awhile so thats cool (weighed in @ 178 today). Probly wont be attempting a 1RM for squatting anytime soon but Ill count it in my mind

-Mike

Oh yah also started reading Biomechanics in Sport (edited by Zatsoirsky). Seems interesting but very dense and theoretical. We'll see if I can plod through it eventually but I might be too dumb. If anyone wants to see a table of contents I could probly copy/paste it if thats allowed.

-Mike

Did a pretty good foam rolling session on a denser roller yesterday..man that hurt bad. Skipped todays workout which was gonna be DE and played singles tennis for about 1.5hrs, pretty good even tho I lost as usual. Might do some plyos later but probly not since Im pretty tired and that was a decent workout. My right shoulder is killling me right now, was already a bit sore from benching and playing tennis def didnt help. Gonna go ice it down I think, we'll see how it is for fri..may skip bench if its still sore.

I think Ill probly be playing more sports on my off days and doing some intervals/metcons/agility work also instead, as summer is coming up and Id like to be in decent condition for sports etc.

-Mike

I looked at the part about wheelchairs.

It's allowed.

But will it take off?

fkinlol

lol thremp+anklebreaker. That caption is great.

Here's the TOC to ppl who havent looked at it (which probly isnt many who are interested in that sort of thing but w/e). Ive bolded the chapters Ill probly be going thru, and also the section titles.

Part 1: Muscle Action in
Sport and Exercise

1 Neural Contributions to Changes in
Muscle Strength, 3
J .G. SEMMLER AND R.M. ENOKA
2 Mechanical Properties and Performance in
Skeletal Muscles, 21
W. HERZOG
3 Muscle-Tendon Architecture and
Athletic Performance, 33
J .H. CHALLIS
4 Eccentric Muscle Action in Sport and
Exercise, 56
B.I . PRILUTSKY
5 Stretch–Shortening Cycle of
Muscle Function, 87
P.V. KOMI AND C. NICOL
6 Biomechanical Foundations of Strength and
Power Training, 103
M.C. SIFF

Part 2: Locomotion

7 Factors Affecting Preferred Rates of Movement
in Cyclic Activities, 143
P.E. MARTIN, D.J . SANDERSON AND
B.R. UMBERGER
8 The Dynamics of Running, 161
K.R. WILLIAMS
9 Resistive Forces in Swimming, 184
A.R. VORONTSOV AND V.A. RUMYANTSEV
10 Propulsive Forces in Swimming, 205
A.R. VORONTSOV AND V.A. RUMYANTSEV
11 Performance-Determining Factors in
Speed Skating, 232
J .J . DE KONING AND G.J . VAN INGEN SCHENAU
12 Cross-Country Skiing: Technique, Equipment
and Environmental Factors Affecting
Performance, 247
G.A. SMITH

Part 3: Jumping and
Aerial Movement

13 Aerial Movement, 273
M.R. YEADON
14 The High Jump, 284
J. DAPENA
15 Jumping in Figure Skating, 312
D.L. KING
16 Springboard and Platform Diving, 326
D.I . MILLER
17 Determinants of Successful Ski-Jumping
Performance, 349
P.V. KOMI AND M. VIRMAVIRTA

Part 4: Throwing and Hitting

18 Principles of Throwing, 365
R. BARTLETT
19 The Flight of Sports Projectiles, 381
M. HUBBARD
20 Javelin Throwing: an Approach to
Performance Development, 401
K. BARTONIETZ
21 Shot Putting, 435
J . LANKA
22 Hammer Throwing: Problems and
Prospects, 458
K. BARTONIETZ
23 Hitting and Kicking, 487
B.C. ELLIOTT

Part 5: Injury Prevention and
Rehabilitation

24 Mechanisms of Musculoskeletal Injury, 507
R.F. ZERNICKE AND W.C. WHITING
25 Musculoskeletal Loading During Landing, 523
J .L. MCNITT-GRAY
26 Sport-Related Spinal Injuries and Their
Prevention, 550
G.-P. BRÜGGEMANN
27 Impact Propagation and its Effects on the
Human Body, 577
A.S. VOLOSHIN
28 Neuromechanics of the Initial Phase of
Eccentric Contraction-Induced
Muscle Injury, 588
M.D. GRABINER

Part 6: Special Olympic Sports

29 Manual Wheelchair Propulsion, 609
L.H.V. VAN DER WOUDE, H.E.J . VEEGER AND
A.J . DALLMEIJER
30 Sports after Amputation, 637
A.S. ARUIN
Index, 651
vi contents

Also started Science and Practice of Strength Training 2nd Ed. (Zatsiorsky/Kraemer) which seems a lot more practical to use.

-Mike