OK. Today was speed squat day. Always my most favorite day.

1. Speed Squats - box height 1 brick, 4 flops, 90kg. I started using the Tendo unit to measure speed. Kept the speed between .85 and 1.02 meters per second. Did sets of 2 until speed slowed below 85% of my top speed. This was like 15 sets. I will either increase the weight next time, or only work off of a 10% drop, so I will stop when speed slows below 90% of my fastest lift.

2. Good Mornings - 60kg, 4 sets 6 reps

3. GHR - 3 sets 8 reps, I moved the setting one notch closer to make the exercise harder.

4. Reverse Hype - 4 sets 10 reps. 100lbs, 150lbs, 200lbs, 200lbs.

5. Sit-Ups with 10lb plate behind my head. 3 sets 10 reps. This was tough. Abs have been consistently sore since I started.

6. Sled drag - 3 sets straight leg walk, 3 sets backwards quad walk. I thought that I was going to do more, as it turns out my quads were cramping like crazy. Had to keep moving to get em' to relax. (I will be glad once I am in better shape.)

Video playing in gym - Some kind of kettle bell martial arts training video. There is a level 2 KB certified girl here. She seems pretty smart. KB Training is a weak point in my knowledge. They were doing a lot of cool stuff with em' today.

PWO - Kool Aid, MM / Ctyo protein.

Fought the urge to go to KFC, Zaxby's, and a Chinese food place. (lots of good food on that street.)

I am looking forward to tomorrows workout.

Superfun workout today. Had the 80's rock going. Today was a max press day. "Max" is still a "Loose" term, being that it is my 6th workout.

1. Log Bench Press - Deadlifted the log into my lap, rolled back and did a press. Worked up to a single at 336. Seemed good. So I stopped.

2. Log OHP - Clean to get it to shoulders. 5 reps per set.

1. 96
2. 140
3. 162
4. 162

Felt good. The log is my favorite implement.

3. Log Row - sets of 10.

1. 162
2. 182
3. 206
4. 206

4. Fat bar triceps ext - 3 sets 10 reps 70lbs
5. Grappling bar land mine rotations - Used a longer handle Much harder. 3 sets 5 reps per side
6. Fat bar curls - 3 sets 10 reps 70lbs
I did 4. 5. and 6. in a row. with short (30-45 sec) rest

7. Reverse Hype - 3 sets 10 reps, 100lbs
8. Lat pull-down - 3 sets 10 reps 130lbs, used whatever bar was there, rotated grips.
I did 7. and 8. back to back with no rest.

Skipped the sled today. I'm pretty sore, so recovering this weekend will be good.

Discussion during workout - NASM's - stupid made up names. ex.

Excessive Kyphosis = upper cross syndrome
Knee Internal Rotation = Pronation Distortion Syndrome
Excessive Lordosis = We coulden't remember this one.

So we decided to make up our own names for stuff.

Excessive Kyphosis = Damn, you need to train some back. Stretch you chest while your at it.
Knee Internal Rotation = Damn, your hips are weak. Train your glutes. Stretch you hip flexors while your at it.
Excessive Lordosis = Damn, you need to train some abs. Stretch your low back and hip flexors while your at it.

Maybe we should start our own certification. We can call it,
"We don't make up words to sound smart, we just tell you how to make thing better." or.... something along those lines.

Recovery will be great this weekend. The wife and I are going to Atlanta. If anyone ever gets anywhere near Atlanta, go to Carro de Boi - its a Brazilian steak house. Best meal you will ever have. (make sure the only thing you really care about is meat.)

Lmao.. I remember those..

Ohhhhh...our own certifications. That would be cool. I need to get a bunch of initials after my name really quick so I look official and smart.

the "WDMUWTSSWJTYHTMTB" certificate. Im inn!

Yea, There really needs to be a "Certification of Useable Training Techniques" - CUTT. It's a start.

Got back from Atlanta. What a great trip. Visited one of my friends. He has this sweet loft downtown. It used to be an old cotton mill. Really, REALLY cool place. My wife sure knows how to pick a hotel. We had a great room, full kitchen, the bedroom was round (I mean perfectly round) with windows on 3 sides, great views of the city. Ate at the Brazillian Steak House. (best place ever) Also at at The Vortex, they have really good burgers.

Any how, I am very recovered and had a great training day. Today was a max squat day.

1. Low Box Squat (12.5") - I used a new attachment that they built over the weekend. The box hooks right on the power rack, really one of the best ideas I have ever seen. It can be adjusted in 1" incriments. Very cool. They watched me to see how everything worked out. Did sets of 1 -

1. 45
2. 135
3. 185
4. 225
5. 275
6. 315
7. 365
8. 405

Felt good. Went up till it felt good. Still very strong reps though. Nothing too "maximal" yet.

2. Zercher Squats - Off the same 12.5" box. 5 sets 6 reps

1. 135
2. 185
3. 185
4. 185
5. 185

The we were haveing this great discussion about how to hang the bar off of your back with this fat strap and do zerchers or good mornings. So -

3. Good Mornings - Bar hanging from a fat strap that I had hanging around my traps. Did sets of 6.

1. 135
2. 185
3. 225
4. 225
5. 225

What a great exercise. Felt my spinal erectors like crazy since the bar swings away from the body at the bottom. (about 2 feet away) Felt like a million bucks after that.

4. Reverse Hypers - Stayed lighter, used it as more a recovery exercise than a work exercise. 3 sets 10 reps 150lbs.
5. Banded abs on the glute hame raise. Used the purple band. 3 sets of 10 reps. Ripped my abs to shreds. We discussed that we should all do more abs exercises using the bands.

6. Sled drag. 150lbs. 3 trips down and back pulling backwards. 3 trips down and back pulling forwards with a stiff leg style march. Sled feels a lot better this week than last week. Definitly getting in better shape.

All in all this was a great workout. I loved the new box, and the good mornings with the strap. My spinal erectors are lighting up as I sit on my theraball typing this. Is sign of good training day.

Speed press day. Felt good, Spinal erectors are sore as get out though, So -

3 sets 10 reps reverse hype. Felt much better after that. Ready to train.

1. Speed Bench - Used a fat bar, easier on the shoulders and elbows. Used 155 lbs. sets of three. Used the Tendo, kept speed in the mid .7 mps range. Stopped after 2 sets in a row of the low .7 mps. Felt good.

2. DB High Incline Press. Bench was about 15 degrees from straight up and down. Did sets of 10.

1. 25
2. 40
3. 60
4. 85
5. 85

This felt ok. DB's will take some getting used to again.

3. Hammer Skulls - 4 sets 10 reps 40 lbs DB
4. Hammer Curls - 4 sets 10 reps 40 lbs DB

4. Seated Iso Cable Row - 4 sets 10 reps - 225, 250, 275, 275
5. Sit-Ups Hangin' of the GHR - 4 sets 10 reps

6. Lat pulldown - 3 sets 10 reps, using different grips on whatever bar was there. 130, 150, 150.
7. Reverse Flys - 3 sets 10 reps, 20 lb DB.

Hunted down the resident flexibility / KB expert. She took me through some stretches for the QL. (great inprovement in soreness in like 5 min) This was exactly what I needed.

Today felt pretty good. Sore from yesterday. But ya gotta do the work when feelin' good.

PWO - The Usual.

Gym Conversation -

1.Upon waking, what is the main goal of the day? Avoid severe head injury.

2. Using the Tendo to measure speed. How to choose the best speeds to train. Using with snatches & cleans.

3. For the most part, parents of student athletes are a pain in the AZZ. Therefore they should not be allowed to attend practices.

Zerchers are delicious. I'm intrigued by yer hanging bar strap set up. Can you get a pic or vid demonstration?

hhhmmm. I will see what I can do.

Speed squat day.

1. Box Squat - 225lbs sets of 2. Used the Tendo to measure speed. Kept it in the mid .7 mps range. did sets till I hit 90% of my fastest lift.

2. GHR - 4 sets 10 reps

3. Walking Lunges - no weight, I lunged the length of the indoor turf. Don't know how far? 20 yards or so?

4. Reverse Hyper - Stayed lighter, lotta' back got done on monday. 3 sets 10 reps, 150lbs
5. Banded abs on the GHR - 3 sets 10 reps
6. Land Mine Rotations - 3 sets 10 reps

This was a pretty good day. Sore from the lifting on monday. Not so much now. Good workout often clears up the ol' soreness.

PWO - the usual

Gym Conversation -

1. Restless Leg Syndrome???? Are we just making things up so we can feed people drugs????

2. Speed manipulation on the squat. We thought that a rotation of some sort between mid .7, .8, and .9. That way speed will be trained with varying weights.

I watched some KB training. I will try some of this soon enough. Seems like really good for core, stability, and general conditioning.

Max press day.

1. Log Clean and Press - worked up to 206lbs. It was a very smooth rep. I stopped, Core and Shoulders don't feel like they have enough stability yet to push very hard. So -

2. SA Banded KB Bench press - 52lbs. 3 sets 10 reps

3. SA Banded KB Overhead press - 45 lbs. 3 sets 10 reps

4. Pull-Ups - 5 sets 5 reps. Varied the grips.
5. Ab-Rolly-KB-Thingy - It is a technical term. Part of the CUTT Certification. Did 4 sets 10 reps.

6. Banded GHR Abs - 3 sets 10 reps

I trained grip with the CoC. Used the fat ones and the regular ones. Grip Training may get added in more.

PWO - the usual

Gym Conversation - not much entertaining stuff today.

Max low body day.

1. Deadlifts - worked up to a single, 200kg. This felt tighter, stronger, and faster than the last time I did deads.

2. Overhead Squat - I did 4 sets 0f 5 reps.

1. bar
2. 40kg
3. 50kg
4. 60kg
5. 60kg

Not bad for the first time doing them. Shoulder flexibility was good, core training has been going well.

3. Snatch Drops - 4 sets 5 reps

1. 40kg
2. 50kg
3. 60kg
4. 60kg

This also went well. My drop was pretty fast. I held tight at the bottom for a second or so before squatting up.

4. Snatch Complex - 5 reps each. RDL, Bent Row, High Pull, Hang Snatch, Overhead Squat, Good Morning, Bent Row. All done with a snatch grip and never putting the bar down. I did 3 sets.

1. 55lbs
2. 65lbs
3. 75lbs

This is always fatiguing, I felt pretty good though. Definitely in ok condition. Still have a bit to go though.

5. GHR - 3 sets 10 reps using mini-band.
6. GHR Band Abs - 3 sets 10 reps. Used purple band for first 2 sets. Green for the last. (will only use green next time)

7. Rev Hyp - 3 sets 10 reps. 150lbs, 200lbs, 250lbs.
8. KB Side bends - 3 sets 10 reps. 45lbs

Today was a pretty good day. I feel that my core strength and stability is really coming along. I also feel That my shoulder stability will be where I need it to bee soon. All in all, things are heading in the right direction.

PWO - The Usual

Gym Conversation - What is the best / most versatile way to attach bands to the top of the power rack? We came up with a set up using 3 pegs and 2 black mini-bands. Had a lot of ways to increase and decrease the tension. Tons of different exercises.

Today was "I feel like a friggin' stud" day. Speed press. Lotsa fun.

1. Fat Bar Speed Bench - sets 0f 3, 175lbs, kept speed in mid .7 mps. did sets w/ 45 sec rest till I hit under 90% of the fastest lift.

2. KB Hangin' off of bands, hangin' off of the fat bar bench - super stabilizing day. used a 45lb KB on each side. did sets of 10. Weights are including the KB.

1. 135
2. 155
3. 175
4. 175

3. Standing DB OHP. Sets of 10.

1. 25
2. 40
3. 50

4. Band Around Back Hammer Skulls - Go triceps, purple band, sets of 10.

1. 25
2. 25
3. 30
4. 30

5. Hammer Curls - SS with the above mentioned skulls 4 sets 10 reps 40lbs

6. Pull-ups - 3 sets 5 reps various grips
7. KB Abs Rolling Thing - 3 sets 10 reps. 35lb KB

8. Iso Cable Row - 2 sets 10 reps 225, 275
9. Rev Hyp - 2 sets 10 reps 150lbs
10. Rev Fly - 2 sets 10 reps 15lbs

Sled Draggin' - 75lbs, 1 trip with all

1. Rotations
2. Overhead Forward Abs Walk
3. Overhead Backward Delt Walk
4. Face Pulls
5. Regular Rows

What a great day. My general condition is coming along well. Stability work is going well. Core training is going well. I'm starting to feel a little strong. We decided that I should gain wieght up to 280. Then decide if going to 290 is a good idea or not. Time to get the belt out. I may test some lifts in the next couple of weeks or so.

PWO - The Usual

Gym Conversation -

1. Better ways to train stabilizing muscles.

2. Using bands for people who want strength, but do not want to load their body with heavy weights.

3. Using bands for better ways to train stabilizing muscles, technique, weak muscles / areas on specific lifts, power training.

I gotta say that the people here are great, very smart, very motivating. I danced a lot between sets to classic rock and 80's rock songs.

There have been a few times in my training career when I have learned something, and all of a sudden a whole new world opens up, everything is clearer, and I can see a way to train that is much better, that I could not have possibly have imagined before that day. Today was one of those days.

I will start with my first exercise.

1. Speed Squat - 225lbs, sets of 2. Used the tendo to measure speed. With the same weight as last week I was averaging .1 mps faster than last week. That put my training speed today in the mid .8 mps. That alone is a good thing. This is where the first part of my revelation happened.

One of the guys says. "you know you can also measure max power with the tendo." Which in itself is an interesting statement. We then talked about how to decide the proper speed to train at based upon the highest power output for a certain weight. Since faster does not necessarily mean more power this provided a great way to assess the actual speed I should be training at. That was stage 1 of the revelation.

2. Good mornings with a strap attached to the bar and wrapped around my traps. (EVO. I will remember my camera one of these days. I have not forgotten you.) Sets of 6.

1. 225
2. 225
3. 245
4. 275

This might be one of the best exercises I have ever done for back and hamstrings.

3. Round Back Deadlifts - I did sets of 10.

1. 135
2. 185
3. 185
4. 185
5. 185

Spinal erector freak out day. Another great exercise. (I know what the name sounds like. It is not exactly what you are picturing)

4. Abs on the GHR - used the green band. 3 sets 10 reps.

The following is probably going to be one of the greatest jumps forward in my training that I have ever experienced. We continued talking about measuring the power of lifts, the question came up "Why do we have a max and speed days on the days that they are on?" Well, just because we said so really. It could probably be on any day. Now though we can use the tendo to assess the efficiency of the nervous system on each training day. Then change the training day based upon where our nervous system is at.

One of the guys here can peak his power at the times where he has a highland games contest using this method. I will be using it for a little different reason so the testing exercises will be different. There may be some other changes along the way while I figure out the best application of this plan.

Here is how I will do it in the beginning.

Every training day I will test power before the workout. For the upper body days (currently the DE and ME Press days) I will use a medicine ball chest pass. For the lower body day I will use a squat jump with 50kg.

Once I have set personal best power production I will have a basis of comparison. So training will be planned as follows.

If I am within 92 - 100% of my highest power output, I will do a speed day since my nervous system is in good shape.

If I am between 85 and 92% of my highest power output, I will do a max day.

If I am below 85% of my best I will do a work capacity day.

This allows me to train exactly where I need to be for each training day. I will also be able to spot overtraining, or mistakes in programming much sooner based upon the power tests. Like if I have 2 weeks below 85% there will need to be some thought about what is happening with training, enough sleep, nutrition, or anything that might be lacking.

This is very exciting for me since it will be the first time I will be training based upon where my nervous system is at, no just off of "this is what is supposed to be done on this day." I am very excited about it. This is one of the most exciting days I have ever had.

PWO - The Usual

Other Gym Conversation - One of the guys went to the local Golds Gym. He said he had to shower afterwards to get all of the weakness off of him. And I quote "Golds Gym is the house of weakness!!"

Got a new lead for a potential client as well today.

This marked the first day of starting off with a test. I did the same workout that I planned because I currently have no basis of comparison. I will on my next upper body day though.

I tested power production for a kneeling med ball (7kg) chest throw. I did 2 sets of 4 reps. I will be using the average power production of each of the 2 sets. The set with the highest number will be the one that I base my workouts off of. The average of the first set was 125 watts. The average of the second test was 124 watts. So for the day 125 was the best. My best single throw was 135 watts.

As I said I will test on my next upper body day and base the workout off of the results.

This was a max press day.

1. Parallel Grip Bench Press - 315. This is one wobbly bar. Stabilizing was an interesting task.

2. KB Band Hanging press - sets of 10. 2 with 45lbs. 2 with 50lbs

3. OH KB Band Hanging Press - 2 sets 10 reps 45lbs

4. OH Log Press - My shoulders were torched at this point. 3 sets 10 reps.

1. 96
2. 116
3. 116

5. Overhead Log Triceps Extensions - 3 sets 10 reps. 96 lbs.

6. Bent over DB Row with Purple Band - 3 sets 10 reps 50lbs.

Then another guy and myself went out to sled drag. All exercises were done with 150lbs and were done back to back.

1. Rotations - 1 length each side
2. Overhead Forward Walk - 2 lengths
3. Backward Quad Walk - 2 lengths
4. Forward Walk - 2 lengths
5. Face Pulls - 1 length

I feel good after this week. I am excited to have a good way to test the efficiency of my nervous system and base workouts off of that. I think a lot of progress will happen as a result of this. It has been about a month and I am happy with the current progress.

PWO - Kool-Aid - we all went to a chinese food place for lunch. I really like Chinese food.

Gym Conversation -

1. More ways to use bands.

2. Ways to use this power testing method for training different types of athletes.

3. When are the traditional Olympic lifts a good idea for an athlete? Rarely.

4. Why is the American Olympic Weightlifting communities mantra "you are strong enough, get better technique?" Because they must be confused.

My drop-offs for the power test are going to be. 95-100% = Speed Day. 90-94% = Max Day. 85-89% = Work Capacity Day. 84% or below = Go home and eat food for the rest of the day.