I am not currently blogging my training.  However, if you have questions about specific workouts don't hesitate to contact me. 

02/05/09

Shoulder Warm-up with 10# plates (front raises, lateral raises and bent lateral raises) 

Bench Press 5x225, 5x275, 5x300, 5x315, 5x325

Nosebreakers 2x10, 2x8

Lateral Dumbell Raises 3x8

Triceps Pressdowns 3x10

Bent Dumbell Lateral Raises 3x10

02/04/09

Squats (Raw, No Belt) 5x225, 5x275, 5x315, 5x365, 5x405

Seated Rows 3x8

Lat pulldown 3x8

Alternate Dumbell Curls 3x8

Concentration Curl 3x8

Preacher Curls machine 3x10

01/30/09

Bench Press

135x8, 225x8, 315x8, 335x5

Seated Fly machine 3x15, 15, 8

Parallel Grip Seated Triceps Pressdown 3x12, 8, 8

Triceps Pressdown 4x15, 6, 8, 15

Cable Curls 3x10, 8, 6

Decline Skull Crushers 3x10

Dumbell Curls 2x10 

01/26/09

Power Snatch from the Hang (Mid-thigh) 

45x6, 115x5, 135x3, 145x3, 155x3, 165x1

Power Snatch from the Ground

185x1, 200x1

Overhead Squat - 100# x 100 - Time 15:33

01/22-23/09 - CrossFit East Functional Fitness Facilitator Course in Jax, FL with T.J. Cooper 

01/19-21/09 - Took time off from training 

01/14/09

CrossFit W.O.D. - Overhead Squat 5 sets of 3 - 135, 155, 185, 215, 225 (250 x1 just to see if I could)

For fun: 95# 1-Hand Barbell Snatch + 10 1-Handed Ovcerhead Squats 

Concept 2 Rower 5x500 meters (1 min. rest between rounds) - Average 500 meter time - 1:54.9

01/13/09

Floor Press - Russian Ladder with 24k kettlebells

1,2,3,4,5,6,5,4,3,2,1 - Lie on the floor and alternately press one kettlebell at a time while the other arm remains extended.  One with each arm, then two with each arm, up to six with each arm then work back down to one.

Renegade Rows 2x8

Sky Crunches 2x15 w/24k Kettlebell

Alternate Shoulder Press 3x6 w/24k Kettlebells

01/12/09

Barbell Complex - 135# for 2 reps on the minute for 20 min.

Complex = Deadlift, Hang Power Clean, Front Squat, Push Press. 

I got to the 12th minute and thought that Ihad selected a weight that was too light.  In the subsequent sets I rrealized that 135# was just right.  Give it a go.

01/07/09

Bench Press 315 - 3x5

Bent Barbell Row w/ Supine Grip 210 - 3x5

Kettlebell Snatch Ladder w/16k - 1, 2, 3, 4, 5 , 4, 3, 2, 1 

01/06/09

Back Squat - 6x135, 5x225, 4x315, 3x405, 3x455, 2x500 (Added belt and knee wraps for last two sets)

Pull-ups 3x10

Wall Ball (20#) + Push-ups 21, 15, 9 for time - 3:12

01/02/09

CrossFit W.O.D.

Clean and Jerk on the Minute - 135# - As Rx'd = 8

On the first minute do 1 C&J.  On the second minute, do 2 C&J, and so on.

KB See Saw Press 16kg - 3x20

Concept 2 Rower 5 x 500 meters (1 minute rest between sets) 

12/31/08

Bench Press 225# - 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 (minimal rest)

Arnold Press 3x8 - 45, 55, 55

Sorinex Landmine Single Arm Press 3x8

"Minotaurs" 4x8 - Lie on a bench and lock your feet under a stationary object.  Press a barbell to full extension.  While keeping the arms extended, move from a supine position up to a seated position.  At the top position the arms wll be extended overhead like the end of a shoulder press.  Lower and repeat.

Lying Medicine Ball Throws 20# - 3x15 - Lie on the ground and explosively chest pass the ball to a partner who is standing on a bench or plyo box.

Stationary Bike Tabata 

12/30/08

Power Snatch from the Hang (Mid-Thigh)  

5x95, 5x115, 3x3 - 135 (1st Snatches since shoulder surgery)

Power Curls (Find out more at www.danjohn.org)

3x8 - 135 - These are tougher than I thought they would be.  Set up as if you were going to do a deadlift except that your hands are supinated (palms forward).  Lift the bar as if you were going to Power Clean it but curl it instead.

Bent Barbell Rows (on 5" paltform)

3x8 - 135, 155, 175

Tabata Protocol on Concept 2 Rower

Sky Crunches 3x15 w/25# plate

12/29/08

Overhead Squats:

5x95, 5x115, 5x135, 5x155, 5x175, 3x205

30 Air Squats + 5 Push Presses (135#) - 5 rounds for time. 7:45

Treadmill Jog 15:00  

12/26/08

1 Mile Jog 

12/24/08

Back Squat 5x5 - 225, 275, 315, 365, 405

Push Press "30/30" - Press for 30 seconds then "rest" in the lock-out position for 30 seconds.  Go for 4 minutes.  I started with 85# and had to drop to 55#.  This idea came from www.gymjones.com.   

12/23/08

CrossFit East W.O.D. 

Air Squats x 50 + Hang Clean x 10 (135#) - 3 rounds for time

8:44

12/19/08

Power workout based on www.gymjones.com W.O.D. for 12/18/08.

Air Squat 3x20, Jump Squat 1x20, Burpee Broad Jump 4x15 meters

Power Clean 105x5, 120x5, 135x5, 155x1, 165x1, 175x1, 185x1, 205x1

Sled Pull 300# - 3 x 15 meters

Power Jerk 105x5, 120x5, 135x5, 1x 15, 165, 175, 185, 205 

12/17/08

CrossFit East W.O.D.

1.5 mile run (treadmill) to warm-up

30, 20, 10 - Sumo Deadlift High Pull (75#) + Push-ups + Air Squats + Sit-ups for time (16:21)

12/16/08

CrossFit W.O.D.

Split Jerk (7 Singles)

135, 185, 205, 215, 225, 245, 250 

12/15/08 - Began Training for North Florida Highland Games to be held on February 28th.  This will include more explosive movements and focus on core power.

CrossFit W.O.D

5 rounds for time: 9:02

Deadlift 275 x 5 / Burpees x10 

12/11/08

1 Mile Run in a.m.

p.m. - Flat Dumbbell Press 5x10 (Parallel Grip at Bottom)

Incline Dumbbell Press 3x10

Armold Press 3x8

Dumbbell Bent Lateral Raises 3x8

Decline Skull Crushers 4x8

Triceps Press-down 4x10 

12/10/08

1 Mile run in a.m.

p.m. - Back Squat 8x225, 8x315 8x315

Lat Pull Down 3x10

Seated Row 5x8

Rough week for Training due to travel

12/02/08

! Mile Run 

12/01/08

1 Mile Run 

11/26/08

Fat Bar Bench Press, warm-up then 4x10 w/245

Bent Barbell Rows on 4" platform (Supine Grip) - 4x10 - 135, 155, 175, 175 

Arnold Press 4x10 - 40, 50, 60, 45

Lat Pulldown 4x10

Incline Machine 4x10

11/24/08

Squats 20x250 

11/21/08

Squats 20x230

Pullovers 1x20

Military Press 4x10 - 135, 145, 150, 135

Lat Pulldown 4x10

Incline Press Machine 4x10 

11/18/08

Bench Press 10x135, 10x185, 4x10 w/225

Arnold Press 4x10

Close Grip Incline Press 4x10 - 135, 145, 145, 135

Bent Dumbbell Lateral Raises 4x10

Decline Skull Crushers w/EZ Curl Bar 4x10 - 85, 105, 85, 85

Standing Cable Triceps Extension (Overhead) 4x10

Concept 2 Rower - 15 min.

After my workout ran into some CrossFit brothers doing Push Jerks.  I jumped in and did 2x200 and 2x225. 

11/17/08

Squats 20x225

Seated Rows 5x10

Parallel Grip Lat Pulldown 4x10

Barbell Shrugs 10x185, 10x225, 10x245, 10x255

Incline DB Curls 4x10

Barbell Curls 4x10 

11/13/08

Bench Press 10x135, 10x185, 5x10 w/200

Arnold Press 5x10

Decline Skull Crushers w/EZ Curl Bar 3x10

Dumbbell Flys 2x8  

11/12/08

Squat 20x200 

Pullovers 1x20

Straight Arm Pulldowns 3x8

Seated Rows 2x10, 1x15

Lat Pulldown 4x10

Incline DB Curls 4x10

Barbell Shrugs 10x135, 3x10 w/225

11/07/08

Squats 10x225, 8x315, 10x315

Arnold Presses 5x10

Bench Press 5x10 w/190

Alternate Dumbbell Curls 5x8

Overhead Cable Triceps Extension 5x10

Supersets:

Incline Machine/Chest Supported Rows 5x10

Preacher Curl machine/Triceps Extension machine 5x10 

10/31/08

Olympic Squat 2x10 w/225

Romanian Deadlift 3x6

Close Grip Bench Press 3x10 w/185

Bent Barbell Rows 3x8 w/185

10/29/08

YTM's with Cables 3x8 (Shoulder warm-up)

Bench Press 5x10 w/185 after warm-up

Horizontal Rows 5x10

Upright cable Rows 3x10

Concept 2 Rower - 10 min.

For the next trainig cycle I'll be doing higher volume work including 20 rep squats to build some muscle mass and strength. 

10/28/08

Back Squat 8x135, 6x225, 4x315, 2x405, 2x455, 2x500

Military Press 5x115, 5x135,5x5 -155 

10/25/08

Power Clean from the Hang Position (Mid-thigh)

95 -3x5, 115 - 2x5, 135 - 2x5 (1st Power Cleans since shoulder injury on 07/24/07) - Pain free.  Praise the Lord! 

10/22/08

Gillespie Back & Shoulder Circuit: DB Front Raise x12, Horizontal Row x6, Lateral DB Raise x12, Pull-ups x6, Bent DB Lateral Raise x 12, 1 Arm Bent DB Rows x6. (3 sets)

Bench Press 175 - 5x10 (Still going light to strengthen shoulder & increase flexibility)

Skull Crushers 3x8 

10/21/08

Back Squat 225x5, 315x5, 405x5, 425x5 (w/Belt & Rehband Knee Sleeves)

Military Press 115x5, 135x5, 175x5, 200x3  

10/16/08

Rotational Medicine Ball (8#) GHD Sit-ups 2x8

Threw 12k & 16k KB's for Height (w/swing & from dead stop)

Threw 56# & 28# Weights for Distance 

Trained w/ Dave Voth, Strongman & Highland Games competitor

10/15/08

Deadlift 5x315, 5x405, 5x495

Bench Press 170 - 5x10 (Starting back light)

Standing Tricep Extension (1 DB) 3x8

Triceps Pressdown 5x10

Sky Crunches 3x20 

Skull Crushers 3x8 

10/14/08

Back Squat 6x205, 6x315, 6x405 (No Belt, No Wraps, etc.) 

Push Press 6x165, 6x205, 6x205

Fat Bar Bent Barbell Rows 6x150, 6x170, 6x190, 6x200

Sky Crunches 25#, 3x20

DB Curls 5x10

10/07/08

Back Squat 5x5 - 345

Push Press - 6x95, 6x115, 6x135, 6x155, 6x165, 6x175

10/01/08

Back Squat 5x5 - 335

Barbell Rows (Dead stop between reps) 8x135, 5x155, 5x175, 5x200, 5x245, 5x255 (BW) 

09/29/08

CrossFit "Fran"

21-15-9

95# Thrusters & Pull-ups - 8:22 New PR 

09/26/08

Back Squat (Low-Bar) 2x10 - 225

Stiff Leg Deadlift (5" Box) 3x8 - 225

Barbell Rows (5" Box) 3x8 -115, 135, 155

Military Press 3x8 - 135

09/25/08

Treadmill 20:00 

09/24/08

95# Thrusters & Sumo Deadlift High Pulls 21-15-9

For Time - 6:54 

09/23/08

Military Press 5x5

Pull-ups 3x10

Back Supported Rows 3x0

09/22/08

Olympic Squat 315 - 5x5

24" Box Jumps 2x15 

Back Extension 3x10

Tabata Stationary Bike 

09/19/08

Treadmill 20:00 

09/18/08

Deadlift 225 & Push-ups, 21 - 15 - 9 for time, 4:07 

09/16/08

Military Press 135x5, 155x5, 175x5, 185x5, 155x5

Pull-ups 3x10 (with a kip)

Farmer's Walk 330 - 2x25 yds., 410 - 2x25 yds., 510 - 2x25 yds.

195# Stone Carry 2x25 yds. 

09/15/08

Olympic Squat 275 -5x5

Back Extensions 3x10 - caused super tightness

Straight Bar Curls (Pyramid) 5x10

Stationary Bike Tabata

Since shoulder surgery in March, I've made good progress on the Bench Press hitting 400 x2 on August 29th.  However, I've also experienced some shoulder discomfort.  Therefore, I'm going to forego the competition I had planned for December and focus on strengthening the shoulder through strict military presses and other exercises for the rotator cuff.  I'm also going to increase metabolic conditioning.

09/12/08

3 Way Shoulder Circuit 3x10

Military Press 3x8

Parallel Grip Pull-Ups 8, 7, 6

Incline Press Machine 3x8

Chest Supported Rows 3x8

1 Mile Jog 10:00:62 

09/09/08

YTM's Face Down on Incline Bench 3x15

Floor Press 225 - 3x8

Tate Press 3x8

Triceps Press-Down 4x8

Sationary Bike Tabata (20 seconds of work/10 seconds of rest x 8 rounds)

09/08/08

Good Mornings (Straight bar) 135x10, 225x4, 315x2

Olympic Squats 225 -3x10

Dead Hang Pull-ups 3x6

C2 rower - 30:00 Minutes

09/04/08

Bent Barbell Row w/ Fat Bar 205 - 3 x5, 235 x2

Fat Bar Military Press 165 - 3x5

Hammer Curls 50 - 1x6, 65 - 2x6 

09/03/08

Deadlift off Knee High Pins up to 1RM Single, 545x1, 585x1, 635x1

3-way shoulder circuit for rotator cuff, 3x10

Bench Press, warmed up then 335x4

Chest Supported Rows 3x8 (last set with stack)  

08/29/08

Box Squat 355 (65% x 550) 8x2 w/45 seconds rest between sets

Bench Press 375x2, 385x2, 400x2, 326x6, 335x6

YTM's w/cables 2x8

08/26/08

Deadlift off Knee High Pins up to a 1RM Single, Last Set 510x1

Bench Press 310- 3x6, 1x12

5 Rounds of Superset: Dips x 10 / Chin -ups x 5

08/22/08

Deadlift 415x6, 405x6, 500x5

Bench Press 225x10, 315x10, 335x4

Zercher Squat 225x6, 315x3

08/20/08

Rotator Cuff Warm-up - YTM's w/Mini-bands

Bench Press 270 (68% of 400# Estimated 1RM) - 3x8, 1x15 

Military Press 3x6

LatPull-down 3x8

Triceps Press Down 5x12

08/18/08 

Deadlift off Knee Height pins (or box)- work up to a max single:  Warm-up, 315x4, 405x2, 465x1, 500x1

1 Leg step up to 14" box - Green band resistance 2x15 (each leg)

Reverse Hyper 3x8

Tabata Squats to Medicine Ball (Lowest round- 11)

Vacation 08/08-15/08

08/07/08

3 Way Shoulder Circuit x3

Bench Press 270 - 3x4, 270 - 1x14

3 round Superset: Military Press x 6 /Pull-ups x 6 for 3 rounds

3 round Superset: Close Grip Incline Bench x 10 / Horizontal Pull-ups x10

08/06/08

Good Mornings w/ Buffalo Bar, warm-up then 285x3, 325x1, 355x1, 370x1

24” Box Jumps w/ Jump Stretch band resistance, 3x8 w/purple, 1x8 w/green

Seated Femoris Curl 3x10 w/green band

07/29/08

3 Way Shoulder Circuit x 3

Bench Press 250 - 3x6, 250 - 1x18

Bent 1 armed rows w/Sorinex Landmine 6x6

Tri Extension (facing away from machine) 5x10

07/28/08

Good Mornings w/Buffalo Bar (Most comfortable option) 145x8, 235x8, 285x3, 325x1, 345x1

1 Leg Step-ups onto 14” Box, green Jump Stretch band resistance, 2x15 each leg (Attach bands to side of belt and try to complete all 15 reps without stopping.)

Sled Pull-through 180 + Sled x 50 yards, 135 + Sled x 50 yards

07/25/08

Bench Press 3x300, 3x315, 3x320, 8x260, 8x265, 8x275

JM Press 3x8

3 Way Shoulder circuit (See 07/08)

Tri Press Down 3x10

07/24/08

Box Squat 300 (55% of 550 1RM box squat w/suit bottom) + green Jump Stretch band resistance 12x2, 45 seconds rest between sets

Sled Face Pulls (Sled + 90#) 4x50 yards

Pull-ups 3x6

Horizontal Pull-ups 4x10

BB Curls 3x8

07/22/08

Good Mornings w/Straight Bar 6x135, 4x175, 2x200, 2x225, 1x255, 1x275, 1x300, 1x315, 1x335

Close Grip Incline 8x135, 5x185, 3x205, 2x225, 1x275, 1x300

Horizontal Pull-ups with feet on Swiss Ball 1x15, 1x12, 1x10

Lat Pull-Down 3x8 (Sets 2&3 w/stack)

Military Press 3x10

Tri Press Down 3x10

07/17/08

Box Squat 275 (50% of 550 1RM box squat w/suit bottom) + green Jump Stretch band resistance 12x2

Reverse Hyper 2x8, 1x6

Seated Femoris Curl w/ green Jump Stretch band 3x10

Standing Core work with Sorinex Landmine 3x8

BB Curls 3x8

07/15/08

(Missed Monday. Had to cram 2 workouts into 1)

Good Mornings w/Safety Squat Bar 8x155, 6x175, 4x200, 1x235, 1x255

Pull-ups 3x6 (1^st since surgery. Last set was tough.)

Seated Femoris Curls w/purple Jump Stretch band 3x10

Reverse Hyper 3x8

12 round circuit:

Bench Press 2x170 (50% of estimated raw 1RM - 340) + Horizontal Pull-ups x 7

Tri Press Down 3x8

BB Curls 3x8

JM Press 3x8

07/11/08

Deadlift 330 (60% of estimated raw 1RM of 550) 8x2 w/45 sec rest between sets

Lat Pull-down 2x10, 1x8 (Last 2 sets w/the stack)

Reverse Hyper 3x6

Tate Press 3x10

Seated Rows 3x10

JM Press 1x10, 2x6

Tri-Press Down 3x8

07/09/08

Squat 440 - 6x2 (light knee wraps)

07/08/08

3 Way Shoulder Circuit (Light warm-up & rehab w/10# plates) for 3 rounds:

-Front Raises w/thumbs up x 10

-Lateral Raises w/thumbs up x 10

-Bent Lateral Raises w/thumbs down x 10

Bench Press 315 - 3x3

Seated Rows 3x8

Dips 3x6 (Still leery of dips until shoulder flexibility returns fully)

JM Press 1x6, 2x8

07/07/08

Squat 440 - 6x4

(Ran out of time)

07/05/08

Squat 440 - 6x2

Bench Press 185x5, 225x4, 275x2, 315x1

07/02/08

Squat 440 - 6x3

Military Press 3x6

JM Press 3x8

This page will be used to track my workouts and hopefully, answer questions readers may have.  I do not claim to know it all or attempt to re-invent the wheel when it comes to strength programming.  Much wiser and more experienced men, like Bill Gillespie, Louie Simmons and Mark Rippetoe have laid the groundwork and influenced my training more than anyone else.  I encourage anyone who is interested in strength training to learn from these men.

I began strength training in 1981 and won my first Powerlfiting meet in 1985.  Accordingly, the techniques and weights that I use may not be appropriate for newer lifters.  Consult your physician before beginning any strength training program.    

 

Starting Strength by Mark Rippetoe is the best book I have ever read for explaining the basic techniques for strength development.

When training for a powerlifting meet my program is built upon a four-day routine utilizing the Conjugate Method. 

Sets and reps will be listed in this format.  The sets will precede the repetitions.  For example, 3x8 would mean that the lifter would conduct 8 repetitions, rest briefly, then repeat twice more. 

Each week in my powerlifting cycle should have each of these workouts.

Max Effort Squat/Deadlift.  The exercises on this day focus on development of strength for those exercises even though actual squats and deadlifts are used infrequently.

Dynamic Effort Bench Press.  These workouts are designed to develop speed (power).

Dynamic Effort Squat/Deadlift.  These workouts are designed to develop speed (power).

Max Effort Bench Press.  The exercises on this day focus on development of strength for those exercises even though actual flat bench presses are used infrequently. 

For more information about the Conjugate Method research Louie Simmons' articles at www.westside-barbell.com.