You have some of the best gym conversations I've seen.

Yea. We have a riot.

Today was a max squat day. The last day I will know what the workout is before the test.

Today the power test was a squat jump with 50kg. 2 sets of 4 with the average of each being the base for comparison for the next test. The 1st set average power was 610.25 watts. The 2nd set average was 610 watts. Similar. That will be the comparison for the next workout.

Actual workout.

1. 12.5" Safety Bar Box Squat - Worked to a couple sets of 1 at 330. (I forgot how hard the SS bar is.) I did 3 sets of 3 with 225, 245, 275 after that.

2. SS Bar Good Mornings - Sets of 5.

1. 150
2. 170
3. 200
4. 200

Go Spinal Erectors.

3. Power Shrugs - sets of 3

1. 70kg
2. 100kg
3. 120kg
4. 140kg

4. GHR - Purple band, 3 sets 10 reps.
5. GHR Abs - Green Band, 3 sets of 10 reps.

6. Reverse Hype. 3 sets. 10 reps

1. 150
2. 200
3. 250

I forgot to put the collar on one side for the last set and one of the weights fell off on the 9th rep. (Dumba**)

Sled Drag - 1 lap each exercise. 150lbs

1. backwards pull
2. forwards pull
3. overhead pull
4. rotations

PWO - The Usual

Gym Conversation -

1. Why sled drag is good for football players.

2. Focus on getting abs tighter on log clean and press.

3. If rule #1 is "no head injuries." Rule #2 is "your back is not strong enough."

4. For me to do the moonwalk and actually look cool doing it I would have to lose like 140lbs and get a bunch of plastic surgery. Which would make me lame. Therefore, the moonwalk is lame.

This was the first day where the power test was going to decide my workout. I did the med ball kneeling chest throw as the test. I was at 85.8% of last time. That means Hypertrophy / work capacity day. I would list the results but I am now keeping my tracking tablet at teh gym.

What timing. This testing thing is going to be very, VERY good.

So, Hyp. WkCp day.

1. DB Bench - Sets of 12

1. 50
2. 75
3. 95
4. 100

12 reps is more than usual. It went well though.

2. OHP - sets of 10

1. 95
2. 105
3. 115
4. 115
5. 115
6. 115

Still good. I did not push very hard on these.

3. Rev. Grip Bent Row - 3 sets

1. 60kg
2. 70kg
3. 70kg

4. Shrugs - 2 sets 15 reps. I don't know what the weight was.

Sled Drag - 1 lap each. 75lbs

1. Rev. Fly
2. Cornholios
3. OH Backwards Pulls
4. Face Pulls

Did more work / recovery type of stuff. I probably needed this day. I am very happy that I am able to test. I would have normally done a speed press day with heavy assistance ex. I think I will really be able to keep from dipping into any overtraining with this system.

I slept goofy last night and woke up with a sore neck. So I spent about 30 min in the Massage room with the therapist. Got work done on my upper back, neck, and shoulders. I am now feelin' pretty good.

PWO - The Usual

Gym Conversation -

1. If rule number 2 is "your back isn't strong enough," rule #3 is "always listen to the coach" (the head trainer here).

2. If rule #3 is "always listen to coach," rule #4 is "you are not in good enough shape"

3. Shrugs are like the test of manhood. And I quote "I just did 15 reps with 315" "oh yea, I can do 20" "$50 says you can't do 50"

4. How many times have you passed out from pushing yourself to the limit.

1. Me - 1
2. Coach - 1
3. The Godfather of the Gym - A LOT of times

5. Never ask me to prove myself by maxing a leg press. Just lay down in the street and I will run you over with my car a bunch of times.

I normally do not train on Wednesdays, but after yesterday I had to admit that I need to make sure that I am doing enough recovery work.

Today I headed to the pool, spent about 30 min stretching and doing some basic calisthenics. I like to stretch in the pool because there are a greater number of flexibility exercises possible since it is easier to stand on one foot and hold positions that are not possible for any length of time on dry land.

I used the foam roller (we keep one in the bedroom) to roll lats, IT band, back, hip flexors, and quads. These are the areas on my body that are prone to tightness and could stand for some extra work.

I am going to use the above work 3 - 5 days per week. (I may roll 7 days.)

I am going to yoga with my wife on her sunday class. It's something that will be a good thing to do to keep ROM and increase my ability to recover.

All the recovery work has been great so far. My 50kg squat test was 103.3% of the best I have previously set. I was feeling like a beast anyway. So Power day it is.

1. Foam rolling warm-up. Lats and IT band. Getting into better habits.

2. Speed Squat - went a little different route. Instead of picking a weight I kept increasing the weight by 20 lbs per set starting at 84kgs.

I measured the max power I had during each lift. Just kept increasing the weight until I hit a set where it went down instead of up.

Worked up to 157 kg. Hit peak power at 139kg (305.8lbs) 1036 watts. What does this tell me? I am most powerful at speeds between .70 and .76 mps. I should train my speed squats in that range. I will retest after 4 weeks of training and get a new measure to work off of. (on a side note, 2 weeks ago my speed squat was 225lbs at the mid .7 mps range. I am happy with the bump.)

3. Stiff Leg Deadlift - I have pretty good flexibility so I just do these off of the floor. I did 5 sets 6 reps. Weights were -

1. 135
2. 225
3. 275
4. 345
5. 345

This was actually pretty easy. I am still keeping weights a little light since I have only been training again for a short period of time.

4. Walking Lunges - 2 sets 2 lengths of the turf each (20 yards). 30lb KB. My butt cheeks are sore.

5. Abs Hangin' off the GHR - 3 sets 10 reps. Used the black miniband for one set. BW for the rest.

PWO - The usual.

I felt like a machine today. Speed squats were awesome. Everything felt great.

Gym Conversation -

1. The first and last power readings on my 50kg squat jump test were 666 watts. That must mean that I am a bad M-in F-in dude.

2. The entire gym is now using the sled drag. Since they are smart.

3. The most important thing is to surround yourself with the best people. After that, everything works out.

4. The one thing that can cripple anyones workout. Bad attitude, and people around with a bad attitude. We decided that if anyone comes around with a bad attitude, we will just throw them out through the window, then shower to get the stench of negativity off of us.

5. How many ways workouts are better due to the tendo unit? There are more than we could count.

Haha, I absolutely love that.

Is it even worth asking my gym to purchase one of those units so the gym goers can use if they wanted to?

Heck yea dude. I think it only runs between $800 and $1000. Definitly worth trying to get one.

Last night I foam rolled lats and IT band before bed.

Today I warmed up with some foam rolling. Still lats and IT (thats what is tight.)

7kg med ball chest pass power test. 110% of my previous best. Yea. So power day it is.

1. I did the same test with speed bench press today (did sets of 3 instead of 2 though) as I did with the squat yesterday. My next 3 weeks of speed days will be based upon the results of these tests. I started at 60kg and increased 5kg per set until my power output went down due to heavier weight slowing me down. Highest power output was 620 watts at 102kg. So my speed press weights will be based off of that. I will be keeping track of power output over the next 3 weeks to see how things go.

2. DB Bench Press - sets of 5

1. 80lbs
2. 100lbs
3. 120lbs
4. 130lbs

This felt great, I felt very stable, glad I have been doing the band stability work.

3. Wide DB Row - 4 sets 10 reps, 40lbs.

4. Sit-Ups - 50 reps

Today went very well. I will be back into normal training next monday. Meaning that I will have more exercises, as well as pulling the sled. The testing takes some time. That is why I will only do it once every 4 weeks.

PWO - The Usual

Gym Conversation -

1. Gym rules so far

1. No Head Injuries
2. Your Back is NOT Strong Enough
3. Always Listen to Coach
4. You are NOT In Good Enough Shape
5. We do not Celebrate Mediocrity, We Mock It.
6. Do You Know the Definition of Power?

2. Is teaching squat technique with plates under the heels a good idea? Sometimes, depending on flexibility.

3. Power training does not involve sets of 6, 7, 8, 9, 10, 11, 12, 13, 14 , or 15+. It rarely involves sets of 4 and 5.

Went to yoga with my wife today. This was one of the best ideas I have had.

I think I will yoga 2 - 3 X per week. Foam roll 4 - 6 X per week. Massage 1 - 2 X per month. And hit the pool 2 - 3 X per week.

This will top off my restoration and recovery plan. As long as I am consistent, I should be able to really increase my training workload over the next month or so.

I am very happy. Things are falling into place. I have a good core of people around me that can assist every part of my training now. My motivation is very high, and I think I will be getting results at a faster pace than I had previously thought.

Supercool workout day.

Squat jump test was at 94.4% so max day it is.

1. Box Squat - 1 block and 3 flops box height. (a few inches below parallel) Worked up to 455lbs. I have not done a true max yet. I left 25lbs or so out there. I do not think a true max is necessary yet.

2. Stiff Leg Deadlift -

1. 60kg X 8 reps
2. 110kg X 8 reps
3. 140kg X 8 reps
4. 180kg X 4 reps

This went well. The jump to 180 was a little ambitious, but it worked out. I left a couple of reps out there as well.

3. Single Leg Squat - 4 sets 8 reps 40lb dumbbells.

4. Reverse Hype - 3 sets 10 reps. 150lbs, 200lbs, 250lbs.
5. GHR Band Abs - 3 sets 10 reps. Green Band. Used the Blue Band on the last set.
6. Straight Leg Raise - 3 sets 10 reps

Edit: (I was in a hurry when I posted before.)

I was really happy with this workout. I am getting more confident under heavier weights. This was the perfect day for the max day. It is easier than the speed day. Mentally and physically.

PWO - The Usual

Gym Conversation -

1. We tried to come up with a sweet chant to yell. We are letting it marinate though. Nothing really hit us today.

2. For anyone who uses a wide stance when squat training, make sure that you are using a box. If not, some hip issues will tend to arise.

3. For football players there is a point of diminishing returns when it comes to strength. After a player gets to a certain point they are better off training for more power than for more strength.

4. One of the guys took the day off because it was memorial day. I missed him. I did not realize how much he helps to motivate me during a workout. Will express appreciation on the morrow.

If I miss any training days I invite anyone to call me Nancy, or Sally, or any other extremely effeminate name that would be offensive to a man.

i love that. i offer the same invitation for my journal.

then i read thru your journal and very good man. this is what i want going on too. So, i guess Evo inspires me too.
FF

Evo should be everyones inspiration.

Sweet. Taunting seems to be a very motivational tool.

OK, Upper body day. Med ball power test showed 97% of my best. So, Power day it is.

1. Fat Bar Speed Press - 225lbs. as per the test last week the speed had to stay between .56 and .62 mps. I did sets of 3 till I had 2 sets in a row where one of the reps dropped below 90% of the best for the day.

2. Log Push Press - Sets of 5

1. 96
2. 140
3. 162
4. 182
5. 202

Felt good. Very stable. Need to start working on lockout exercises.

3. Band Hanging KB SA Bench Press - 3 sets 10 reps 50lbs
4. Pull-Ups - 3 sets 6 reps. Various grips.

5. Overhead Band Hanging KB SA Press - 3 sets 10 reps 40lbs
6. Single Arm Cable Rows W/ Rotation - 3 sets 10 reps 270lbs

7. Land Mine Rotations - Bar + 25lbs 3 sets 10 reps each side
8. Shrugs on the fat handled shrugging thingy - 3 sets 20 reps 120lbs

Sled Pulling -

1. Forward Overhead Walk
2. Rotations
3. Forward Overhead Walk
4. Rotations
5. Forward Walk holding the straps at the sticking point for my bench press. I went a lot farther than usual on this. Through the parking lot to the Lizards Thicket and back.

This was an excellent training day. Everything felt pretty good. Stability was feeling good.

PWO - The Usual

Gym Conversation -

1. Rule #6 - Train Your Trunk. When we get to 10 we will make a poster.

2. Discussion about building a caber squat bar using a different set up that will make the swing effect better.

3. Hold you breath during a max exercise.

4. Various points in the clean where power is lost due to weakness in different areas of the back. (see rule #2)

5. Doing the overhead band hanging KB exercise with the arm and shoulder in different positions and how each of those positions can be used to bring up weak points in different people.

Just got back from the pool. Did about 20 min. Started with breast and side stroke for about 10 min.

Then I did some lunge stretch, butt stretch, lat and chest stretch stuff. I am feelin' good.

SuperRrecovery yea. (all one word is cooler)