PRIORITIES

Day 3 week 12

This is the first day work has kept me from training. Scheduled for today was low pin pulls for singles. My left medial hamstrings are still sore (probably from GMs on Monday), so maybe it was okay that I took a break today. I need to get adapted to this volume on both my abs and hamstrings. Tomorrow I will at the very least make up for the ab accessory work. Only doing this one day per week makes it very important that I do it. Also tomorrow will be a deload for bench press. I'll be deloading intensity but increasing volume a bit. This is to make sure that I'm always building in some way. Because of the lack of physical demand my job imposes (economists sit a lot), and the amount of calories I eat (a lot), I don't see how I'll have any issue with recovery. Back to work, and tomorrow I'll be back to work in the gym.


Mens Sana in Corpore Sano

3 BOARD

Day 2 week 12

FOAM ROLL
WARM UP

3 BOARD (close grip)
45/95/135 x 5, 185/225 x 1, (add 3 board) 275/315/335/335 x 3
*realized I was basically doing an extension with the weight... hmm... maybe that's why my *forearms are in pain? I fixed it and started touching lower.

TRICEPS EXTENSIONS
90 total reps
*I was instructed by the USAPL state chair to do these with my hands supinated by my face and *pronated at extension. It felt great.

Post-workout meal:
2 packages of ramen noodles (chicken flavor)
3 eggs (poached while the noodles were cooking)
1 can of albacore
2 squirts of ranch dressing
2 squirts of extra virgin olive oil

YEAH!!!!!!!!!!

It will be nice to have a day off tomorrow. Then Thursday will be low pin pulls for singles.

Mens Sana in Corpore Sano

SQUAT

Day 1 week 12

FOAM ROLL
WARM UP

SQUAT
135/225/315 x 2, 405/455/505 x 1
*knee sleeves, wrist wraps, neoprene knee sleeves used as elbow sleeves, lever belt (that's alot of gear for me)

POWERSQUAT GOOD MORNINGS
4.5 plates per side x 4 x 10

My forearms felt so much better today. I worked on sitting my shoulder blades back and down right before I got under the bar. I think this also helped take some stress off my arms. 505 felt pretty good and I'm looking forward to 3 board press tomorrow. I'll still be using the sleeves and will progress slowly on the weight. I do hope to take 375 for a triple, we'll see.

Work is really ramping up. It's going to be a crazy month coming up. On top of that, the baby is almost here as well. I will still do what it takes to keep training.

Mens Sana in Corpore Sano

BENCH PRESS

Day 4 week 13

FOAM ROLL
WARM UP

2 BOARD PRESS
45x10, 135x5, 185x3, (add 2 board) 225/275/315/365/385x2

LAT PULLDOWN
4 x 10

My forearm has improved a lot. It bugged me a little bit, but I made a quick change on my form and it improved. Feels fine now and I plan to ice it later on today when I get some time.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 13

WARM UP
FOAM ROLL

PIN PULL AT KNEE
135/135/225/225/315/405/495/545/545 x 2

ABS

I didn't have a lot of issues with my forearm today, just a little pain when I stretched it. The pin pulls went fast and fairly easy, just as they should.


Mens Sana in Corpore Sano

3 BOARD

Day 2 week 13

WARM UP
FOAM ROLL

CLOSE GRIP 3 BOARD PRESS
worked up to
315/365 x 3

BAND PUSH DOWN
100 reps

I'm really getting tired of this forearm pain. I've got to get this taken care of so I can get back to heavier training. The next three pressing sessions will be light and then I'll re-evaluate. Squatting will also be by feel since it also puts pressure on my forearm. I'm icing right now and will continue to do so. If I'm still feeling bad Friday I'll pop some NSAIDS before and after training.

Mens Sana in Corpore Sano

SQUAT

Day 1, week 13

WARM UP
FOAM ROLLING

SQUAT
45/135 x 5, 225 x 3, 315 x 1, (added belt) 365/405/455 x 1, (added reverse light bands) 495 x 1
*quit because my elbow and hip were acting up. I need to warm up my hip a little better and take it slower. I'm going to invest in some Biofreeze for my elbow as well.

POWER SQUAT GOOD MORNING
2 x 10 x 6 plates


Mens Sana in Corpore Sano

BENCH PRESS

Day 3, week 14

WARM UP

BENCH PRESS
45x10, 135x5, 185x3, 225/275/315/335x1

TRICEPS PUNCHES
5 sets of 10

TRX REVERSE FLYES
5 sets of 8

TRX HAMMER CURLS
2 sets of 10

I went way too heavy on the bench press today. Everything moved fast but the last two sets were awful. My elbow is pissed off about it too. I will be icing again. On the upside, I foam rolled my glutes, upper back, and IT bands. I haven't done this regularly in a long time and I'm glad to be getting back on it. Time to watch some K-State baseball with my wife and heal up for next week. Gotta train HEAVY!

Here's a video I saw last night. It's Louie Simmons talking about training at 90%.
LINK TO VIDEO


Mens Sana in Corpore Sano