Alex's Training log

Chris Anderson wrote:

Nathan Poage wrote:

Shin splints are usually just really tight calves and tibialis anterior. Work on stretching in plantar and dorsiflexion and rolling out. Find the softest roller you can because rolling your shins will hurt...a lot.

I like to use a tennis ball or "The Stick".

I'm sure you would like "The Stick", Mr. I Shower With 50 Other Dudes.

Jesus, I knew you said 365 was a PR, but I didn't know it was 45 lbs.

Okay, this was way less blurry looking on my camera... but here it is in case you want it!

thank you for the photo!!!

Clean Complex: Clean pull, clean, front squat 2x, jerk

Warm up: 135

155
175
185
205
215 I had a slight press on the jerk
225 Didnt make the jerk on this set
235 Bombed out and failed on the clean

High bar squat
Warm up: 135, 185, 225
5x5x275

Single Leg extension
4x12

Laying leg curl
3x12

Bicep workout



Im currently focusing on higher volume and shorter rest periods (no more then 3mins) for the next couple of weeks. The cleans were included because i love oly lifting and haven't done them in a long time so i felt some cleans were overdue. Overall today felt great!

Deadlift

warmup: 135, 225, 315

5x7x375

Pull ups
2x10xBW pronated grip
2x10xBW supinated grip

I switched of between pronated and supinated each set

Seated row
3x12

wide grip lat pull down
3x8

Shrugs
2x15x100
1x15x100

Bench press
Warm up: 135, 155, 185

3x8x205

Incline DB
3x8x80

Cable flys
3x8

Med ball chest pass
2x15lbs

Squats
warm up: 135, 185, 225

5x8x275

Leg exstensions
3x12

hip abductions
3x12

hip adductions
3x12

Barbell curl
10x45
10x65
10x85
10x95

Behind Neck Push Press
warm up: 45, 95, 115, 125, 135

3x5x145

Seated DB shoulder press
3x8x65

DB front raises
3x8
Cable lateral raises
4x10
DB reverse flys
3x8

SKull crushers
3x12x95

Dips
3x15xBW





Ive been have shoulder problems recently so i kept all the weights light on the shoulder exercises. After the shoulder work today it feels looser and more mobile which is a nice change.

Deadlifts
warm up: 135, 225, 315

3x8x365

Pull ups
4x10xBW I switched between pronated and supinated every set

Pendlay Rows
3x10x155

Wide grip lat pull downs
3x12xlight weight

seated good morning
3x10x95





deadlifts felt way better. Last week i could only get 7 reps at this weight but this week 8reps felt really solid.

Bench
3x8x185

Pause Bench
3x8x135

Incline DB
2x10x75

Floor Press
3x8x185

Bicep Routine

Abs



Todays focus was on keeping good external rotation at the shoulders throughout every single rep. I have a habit of internally rotating my shoulders when i fatigue or when the weight gets difficult. I kept the weight lighter so i could focus on this more.

Olympic lift day!

Snatch Warm up:
Hanging Snatches
Below Knee snatches

Snatch Complex:
Hang snatches+Below Knee snatches+2x overhead squat

From block snatches

Notes: For the snatches i started at 95lbs and only worked up to 125. I was really trying hard to focus on my technique and staying on my heels.

Cleans
135
175
195
215
235
250

Hanging toes raises
3x8xBW





Friday is usually a random day of lifting so i decided to do some good old oly lifting. Overall it went well. Given my shoulder problems i kept the snatches light and cleans dont bother it so i was able to put some weight on the bar. Fun day of lifting

Deadlift
warmup: 135, 225, 315

3x8x375 this is a +10lbs from the last deadlifting session.

wide grip pull ups
3x10xbw

cable rows
3x15

supinated grip lat pull downs
3x8

DB rows
3x12x65lbs



Overall it was a good deadlifting day!

Squats
warm up: 135, 185, 225

3x6x290

3x8x225 only 60-90 sec rest between sets

Leg extensions
3x15

RDL
3x12x185


Bicep routine


Ive been neglecting to post here this past week but once these finals are over im looking forward to getting back to a solid routine once again.

Overall today was ok. I started to feel really lightheaded and dizzy after my fifth squat set. This continued through the rest of my leg workout. I need to remember to drink more water with the hot weather finally here.

apdirienzo wrote:

Overall today was ok. I started to feel really lightheaded and dizzy after my fifth squat set. This continued through the rest of my leg workout. I need to remember to drink more water with the hot weather finally here.

Remember to start loading up on water about 2 hours or so before you lift so that way the water has time to digest, get into the bloodstream, and go to your organs before you lift. It has helped me quite a bit especially with the CRWC being so hot and humid recently

Deficit Deadlift
warm ups
3x5x365
2x5x375

Pull ups
4x10xBW Alternating grip each time

Seated Cable rows
4x15

Close grip lat pull down
3x8

Back extensions
4x12

Good Mornings
3x12


First time deficit deadlifting and i really enjoyed it. The rest of my accessory work i kept light and focused on either good scapular retraction and working on my lower back.

Ive been really slacking on loggin recently so im just gonna start it again from today

Deadlift:
warm ups
2x8x380
3x8x385

Pull ups
4x12xBW Switched the grip every set

Pendlay Row
Today was a great deadlift day
3x12x135

Face pulls
4x15


Today was a great deadlift day. Ive never done this much weight for reps of 8 so i was very happy that i was able to PR it today. The lift felt very good and i feel like ill be able to add more weight again very soon.

High Bar Squat:
warm ups
3x3x315

Front squats
2x3x225
1x3x245
1x1x275

leg extension

hip absuction

Deadlifts
warmups
1x8x170kg
2x8x175kg
1x8x179kg this is a +8.8lbs PR for 8reps
1x5x180kg

Pull ups
2x12xBW
4x8x +35lbs alternated grip every set.

Reverse Hypers
3x10x?

DB rows
3x12x75lbs

Trained out at Phil Johnson's gym today so i used kg for my deadlift weights. the +8.8lbs on the deadlift felt really good. I was feeling very ambitious to hit my next set so i rushed the rest time more than i think i should have. Every thing else felt great.

Squats
warmups
4x8x315

Good mornings
12x95
10x115
2x8x135
2x3x155

Behind neck military press
15x95
12x105
3x12x115
5x8x125

DB shoulder press
4x10x60

Lat db raises
reverse cable fly
front raises w/ 45 lbs plate



Notes: Thanks to Nate and Kyle i found out i was dipping on my left side when squatting. This is something i had no idea i was doing and i am going to focus on trying to correct this. I also came to the realization that i need to invest in someway of recording myself so i can see my errors.

After the squats i went on to do a bunch of shoulder work. I have been unable to load my wrist recently due to a fuck up on a clean PR attempt, so all my pressing has been cut out recently. I kept it all light but did a shit ton of reps to compensate for the lack of being able to do a lot of weight. I plan on trying some light benching on thursday so hopefully that goes well.

Deadlifts
Warm ups
5x385
5x405
5x425
5x435

Pullups
12xBW
3x10x +35lbs
12xBW

Cable Rows
4x15x?

Wide Grip Lat pull down
3x12

DB Rows
3x10x80

Squats
warm ups
5x5x315

Good mornings
4x95x?

Single leg good mornings
3x5x the small aluminum bar they have

Barbell Curls
Hammer Curls


Notes: squats felt really good today. I was trying to work on maintaining a good squat speed for all my reps. Planning on bumping up the weight next session.

Shout out to Kyle for showing me the back decompressions. Damn they feel good.

LOL, have fun with your bands.  I use this bad boy every day. 

apdirienzo wrote:

Shout out to Kyle for showing me the back decompressions. Damn they feel good.

Please show me......

Bench
warm ups
3x8x205

Incline DB Press
3x8x90

Cable Flys
5x12

Skull Crushers


Tricep Pushdown


Dips

Went for some higher reps then normal and it felt good. Really feeling that DOMS today though.