I would really like to know if anyone is reading the blog at all.
I know people watch the YouTube vids, but I think the views are all from YouTube, Facebook, and Twitter.
If no one is reading the blog, I can save a lot of time that I spend keeping this thing updated.
If you read it at all, send me an email at randy@realityworkouts.com .
Thanks.
Randy
GPP Bike, Leg Curls, Pole, Wall Ball Squat
DL MC FS Rack Press
134×5 45×5 45×5 45×5
184×3 75×3 95×5 95×3
219×3 95×3 135×5 135×3
259×3 117×3 150×3 165×3
I had a client come in to train, but she was kind enough to let me get in a few sets while she was on the bike or treadmill:
259×3 - 150×3 -
259×3 - 150×3 -
259×3 - 150×5 -
After training my client, I finished up the Rack Presses. I decided to do what I could with 210, to see where I was for that weight. Then, the “Wave” was to go down to 165×5, up to 205×1, down to 165×5. I did the Wall Ball Squat for 5 reps between each set of rack Presses.
Rack Press
95×3
135×3
165×2
190×2
210×1 and 1/4 (t hoped I would get at least 2!)
165×5
205×1
165×5
Here is the video of Rack Presses:
Resting up to hit it hard next week. focusing on Rehab work today.
I’m typing this up Sunday afternoon, and just realized I did not write down anything in my training log. Plus, the NBA is onTV, and that is really the only major sport I follow.
SOO, I’m going to just give a quick overview of what I did.
Snatch Combos, wall ball squats, Leg Curls, full range situps, jump rope.
Military Press into bands, pullups, Jumps to risers.
The jumps to risers was probably the most I’ve pushed my knee since the injury. I just jumped and landed on the risers on relatively straight legs, not the squat position from some of my other vids.
This really gave me no more impact on landing than jumping rope.
I ended up wearing a 10lb wt belt & 3 lb wrist wts., so I was jumping w/ 16 added lbs. Jumped onto step w/ 7 risers, so total height was about 18 inches. Felt pretty good, but I could feel the soft tissue of my calf and hamstring insertions the next day. Knee joint itself felt fine.
No video, my wife had borrowed the video camera.
Man, I need this light week! Shoulder tendons are a little tender from the heavy Rack Presses, and mid-back is still tight. Plus, Leg Curls, while helping to stabilize my knee and make it stronger, have made the soft tissue of my calf & hamstring insertions a little tender as well.
GPP
Pole, Reverse Crunch, Leg Curls, Wall Ball Squat, L- flyes
Snatch Combos
20×5 1 leg SLDL/PS/GM& SB
44×5
64×3
84×3
C&J Combos
64×5 PC/FS/PP
84×4 PC/FS/PPX2, PJx2
104×3 PC/FS/PPX1, PJx2
And that was it! No video.
Going to start with Rack Presses, to see where I am on the lift. I have a $20 bet with my Olympic lifter, Brett Hagmann, as to who will make 4 reps with 210lbs first.
Bike, Pole, Wall Ball Squat
Rack Presses Wall Ball Squat
45×8 5
95×5 5
135×4 5
165×3 5
185×2 5
200×3 5
200×3 5
160×5 5
205×1 5
160×5 5
Here is the vid:
Front Squat
45×5
95×5
135×4
140×4
140×5
These were the highest Front Squats I done since I tore my knee 11/30/09. These felt pretty good, least pain I’ve had in bottom position.
I just got a video from Brett. He took a shot at 210×4 on Sat. Here is his best attempt:
Looks like I’m going to have to get stronger in a hurry if I want to keep my $20!
GPP
Bike, Ab Wheel, pole
Mid back still a little off from Monday. Still, if I can get it loosened up, I’m going for a new PR of 160lbs on Hang Power Snatch for 3 reps
Hang Power Snatch Good Morning/Snatch Balance
74×3 45×3
104×3 50×3
124×3 50×3
144×3 50×3
160×3 50×3
160×3 1st rep out in front a bit 50×3
Felt OK, considering my back was still a bit off.
Here is the vid:
Finished up with a circuit of Pullups, Dips and Lying Leg Curls. I wore a 10lb weight belt, and 2.5lb ankle wts, for an added 15lbs to my bodywt of about 251.
Rev Grip Pullup Dips Lying Leg Curl (1 leg at a time)
15×5 15×5 15×10
15×5 15×5 15×10
15×5 15×5 15×10
Here is the vid:
GPP
Bike, Leg Curls, Weighted Crunches
My upper middle back was extremely sore and tight today. I went to my chiropractor for an adjustment, which helped. But I was still tight, so I took a long time to warm up, more than I will list here.
Variation I decided on was to do Zercher Squats instead of Front Squats, and some ISOmetric Rack Presses. Both are easier on the upper back, and the ISO Rack presses would be a break or my shoulder tendons. I did the Zerchers with my homemade Thick Bar.
DL MC from knees Zercher Squat ISO Rack Press
134×3 75×3 45×3 45×5
184×3 95×3 95×3 75×5
204×3 115×3 115×3 95×5
254×3 115×3 135×3 115×5
254×3 115×3 135×3 125×5
254×3 115×3 135×3 125×5
I was pleasantly surprised to get as high as I did on this variation. The DL was the highest I have done since my knee injury, and the Zercher was the highest weight I have done on any type of squat since the kne injury. The Muscle Clean from the knees was a new PR for that lift, 2lbs higher than my previous best. Best of all, my back feels OK today, one day after this listed workout.
Here is the video:
I finished up with OH Rack Support, superset with Lat Pulldowns. The Lat Pulls were mainly to stretch my back, after the compression forces of the OH Support.
OH Support Lat Pulldown
185×3 140×5
225×3 140×5
255×3 140×5
260×3 140×5
Here is the video:
I got a late start today, 6pm. Lower back is bit stiff, so will need to warm up carefully.
GPP
DB SLCP/FS, Lying Leg Curl, Wall Ball Squat, Cable Ab Pulldowns
Combos-RTF/1 leg SLDL/MC/PP/FS 45×4, 65×3
PC/PP FS
94×3 85×3
114×3 85×3
134×3 85×3
154×3 85×3
174×3 85×3
194×3 85×3
I was really pleased with the last set. I looked back in my records, and the heaviest I had done previously was 198×3, and I know I was skipping my feet to the side and dipping a lot more on the catch.
Here is the video:
Wanted to do a little heavier Squatting, so I did Front Squat, super set with a Pullover & Press.
FS Pullover & Press
105×3 25×6+6
125×3 75×6+6
125×3 95×6+6
It was starting to snow, so I did a quick hang from my Inversion Boots, and went home.
GPP
Bike, Kettlebell, Reverse Crunch, Wall Ball Squat
I’m trying to get some confidence in dropping into a low position, so I decided to do a combination Good Morning/Snatch Balance with a light weight after my Power Snatches.
Power Snatch Good Morning/Snatch Balance
44×3 20×3+3
74×3 20×3+3
94×3 45×3+3
114×3 45×3+3
134×3 45×3+3
157×3 45×3+3
157×3 45×3+3
I was really pleased with the Power Snatches I can’t remember doing anything heavier for 3 reps, and if I did, I’m sure I did a lot more foot movement and a bigger dip to catch.
Here is the video:
Finished up with 3 supersets of Pullups and Dips, wearing a 10lb weight belt, 5 reps each.
GPP
Bike, Reverse Hyper, Side Bend, Ab Wheel
Doing Warm-ups, I felt like I wanted to try a Squat Clean, to test the knee a bit. But, I still did not feel I was really ready for any impact of moving my feet. Solution: a Sumo Pull, so I did not have to reposition my feet. Felt OK, but I was only doing 95 lbs. Also practiced Power Jerk after each Clean. I think with practice, this may work for me. My Push Press has always been within 20-25lbs of my best Split Jerk, so it should just be a matter of reversing direction on the push quick enough to lock out instead of pressing out.
Anyway, here’s how it looked with the light weight:
After that it was time for the real work. I wanted to concentrate on the Rack Press, so I decided to only do a 3 move circuit: Clean Grip Hi-Pulls, Front Squat, and Rack Press.
Hi-Pull FS Rack Press
134×3 95×3 95×3
164×3 115×3 135×3
184×3 120×3 165×3
194×3 120×3 185×1
200×3 120×3 195×3
200×3 120×3 195×3
Then, I did a little more on just the Rack Press:
Rack Press
200×1
200×1
150×5
Here is the video: