10/5/13 Cardio & GPP

20 mins cycling, 90 rpm

20" Box Jumps 12 x 4

Dot drill...unable to do left leg iso

Abs

  Hanging leg raise 25

  Incline sit-up 25

  Med ball twists 25

  Back extension 25

10/4/2013 Max Effort

Safety bar squat (briefs only) - doubles to 425, worked up to 565 single. Cut it a little high, knee feeling a bit shakey.

Dropped down to 245 on the safety bar, did 2 sets of 8 reps raw.

Rack pulls w/ quaded monster bands - worked up to 365 x 3 x 3

Barbell hack squats - 145 x 12 x 3

Reverse hypers - 180 x 12 x 3

Sit-ups on glute ham - 12lb med ball x 12 x 3

10/01/13 Dynamic Effort

Knee feels a bit sore, perhaps the extra quad GPP work is over taxing it a bit. Decided to back off the assistance a bit.

Speed squats - 325 + heavy bands x 2 x 8

Ultra wide sumo dead lifts - 235 x 3 x 6 w/ 2 chains draped around neck

200 lb sled drag 6 trips 40 yards down & back

Reverse hyper - 180 x 12 x 3

Kneeling band crunch - small band x 25 x 3

9/29/13 Max Effort

Shirted 2-board bench - worked up to 565 x 1 (PR)

Floor press - 315 x 6 x 4

Incline Tate press - 60 x 8 x 4

Close grip lat pull down - 180 x 8 x 4

Front lat pressdowns - 90 x 12 x 2

Dumbbell shrugs - 100s x 15 x 4

SS w/ band rear delt pull aparts - monst mini x 15 x 4

Hammer curl - 55s x 8 x 4

9/28/13 Cardio & GPP

Bike 20 mins @ 90 rpm

Row 7 intervals 500m / 1 min rest

24in box jumps - 10 x 4

ISO leg extensions - 20 x 15 x 4

Sissy squat - 20 x 4

Seated calf raise - 140 x 15 x 4

Ab circuit 100 reps

9/27/13 Max Effort

Decided to catch the annual Red Land vs Cedar Cliff game, so my workout was rather short but still intense.

Chain suspended good morning - worked up to 405 x 3

High bar barbell hack squat - 135 x 20 x 2

Hyper extension - 20 x 2

Hanging leg raise - 20 x 2

9/26/13 Dynamic effort

Been reading the Westside Bench Manual, so decided to throw in a few new things.

Speed bench w/ doubled small bands + 115 x 3 x 9 various grips

Incline dumbbell press - 85 x 20 x 2

Skull crusher 135 x 8 x 4

  SS w/ rope pressdowns 60 x 12 x 4

Lat pull downs wide handle 160 x 12 x 4

Dumbbell side raise x 35 x 8 x 4

  SS w/ band rear delt pull aparts w/ monst mini band x 12 x 4

Band curls w/ monst mini x 12 x 4 each arm

9/25/13 Cardio & GPP

1.5 mile jog

15 mins on bike

15 mins on rower

ISO leg extensions 20 x 12 x 4 each leg

Sissy squats - 12 x 4

Leg raises. 25 x 2

Back extensions - 25 x 2

9/24/13 Dynamic Effort

Speed squats - 305 + strong bands x 2 x 10

Speed pulls 335 + 1 set chains x 1 

  + 2 sets chains x 1

  + 3 sets chains x 1 x 6

Barbell Step ups -  95 x 8 x 4 each leg

Bosu ball squats - 15 x 4 with 8 lb med ball

9/22/13 Max Effort

Attended a wedding, which changed my schedule a bit. Had to settle for some late night volume work.

Bench press AMRAP with 315 - got 6 reps, still working on my goal of 10 reps

Push-ups on med ball -2 sets of 20

Pull-ups - 20 x 2

Face pulls - 70 x 12 x 2

9/20/13 Max Effort

Strait bar squat, briefs only

   Worked up to 615, knee survived but felt shaky on last single

Rack pulls - 315 + quaded monster mini bands 5 sets of 5 reps

Front squats to 12" box - 185 x 8 x 4

Barbell rows- 205 x 8 x 4

Reverse hypers - 180 x 12 x 4

Kneeling band crunch  small band x 25 x 4

9/19/13 Dynamic Effort

Speed bench - 185 + doubled mini bands x 3 x 9

Decline dumbbell press - 85s x 15 x 2

Single arm tricep pressdown - 40 x 12 x 4 each arm

Close grip push-ups on med ball - 20 x 2

Close grip lat pull down - 160 x 10 x 4

Shoulder circuit, 6 reps each:

    Front raise

    Side raise

    Rear delt raise

    Shoulder press

20 lb dumbbells, 4 times thru

Preacher curl - 85 x 12 x 4

9/18/13 Cardio & GPP

1.5 mile jog on treadmill

20" box jumps 10 x 4

Sissy squats 12 x 4

Ab circuit

  25 knee raises

  25 incline sit-ups

  25 med ball twists 

  25 back extensions

9/17/13 Dynamic Effort

Still nursing back...

Speed squats - 285+strong bands x 2 x 10

Ultra-wide sumo deadlifts - 325+35 lbs chain x 3 x 8

Agility work - ladder & cone drills, 15 mins

Reverse hyper - 90 x 15 x 3

Superset w/ band crunches - small band 15 x 3

9/15/13 Max Effort

Back still sore from Friday, so no shirt work today.

Pin press (34.5 in off floor) - worked up to 435

               (37.5 in off floor) - worked up to 525

Cambered bar bench - 265 x 8 x 4

Floor press - 285 x 6 x 4

Band press down - small band 15 x 2

Dumbbell row - 90 x 8 x 4

Dumbbell shoulder press - 70 x 8 x 4

Hammer curl - 40 x 15 x 2

9/13/13 Max Effort

Nothing like a late night dead lift session on Friday the 13th!

3inch deficit deadlift - worked up to 605 for a single

  This was ugly! 585 actually felt heavy but I really wanted to test my knee so I threw on another 20 pounds. I think I was subconsciously favoring my knee because my hips were high and I used way too much back...the lift was way too slow and my back felt trashed afterward. Decided to hold back a bit on my assistance work so as to avoid any long term back damage.

Hack squat - 185 x 12 x 4

Stiff legged, arched back good mornings - 165 x 12 x 4

Leg extensions - 80 x 12 x 3

Superset w/ leg curls - 80 x 12 x 3

Superset w/ standing calf raise - 160 x 12 x 3

Reverse hyper - 90 x 12 x 3

Superset w/ sit-ups on glute-ham bench - 12 x 3

9/12/13 Max Effort

Flight home from business trip got delayed due to weather, so I spent the night at a hotel near Detroit airport. Decided to do some cardio & GPP work due to available equipment.

Walk 1 min / jog 1 min - 30 minutes total

Performed the following on cable free- motion machine:

Chest press - 120x15x2

Triceps press-down-120x15x2

Lat pull-down - 150x15x2

Low row - 150x15x2

Shoulder press - 100x15x2

Upright row - 80x 15x2

Bicep curl - 80x15x2

***supersetted abs after every set, alternating between sit-ups on ball and leg raises

9/10/13 Dynamic Effort

Speed squats - 305+heavy bands x 2 x 8

Speed pulls - worked up to 335+3 sets chain for 6 singles

Glute-ham raise 12 x 3

Superset w/ wide grip low pulley row to chest - 135 x 12 x 3

40 yard sprints pulling 110lb sled x 6 (~80% speed due to knee)

 - backward pull to start at end of each sprint

Reverse hyper 140 x 12 x 3

Superset w/ kneeling band crunch w/ small band x 12 x 3

9/8/13 Max Effort

Home late after a weekend in Pittsburgh. Due to fatigue from the long drive and missing cardio on Saturday, decided to hit a quick high-rep bench session followed by some cardio.

Incline dumbbell press - 85s x 12 x 2

Flat dumbbell press - 85s x 12 x 2

Decline dumbbell press - 85s x 12 x 2

Triceps press down - 110 x 12 x 2

Close grip lat pull down - 160 x 12 x 2

Dumbbell side raise - 20s x 12 x 2

Low pulley rope curls - 70 x 12 x 2

20 minutes on bike, level 4, 85 rpm

9/3/13 Dynamic Effort

Speed squat, 285 + strong bands x 2 x 10

Speed pulls, worked up to 315 + 3 sets chain, 6 singles

Low pulley pull-thru, 90 x 12 x 3

Hammer high row, 290 x 12 x 3

Sled work

  200 lbs for 4 trips 200 feet

  110 lbs for 2 trips 200 feet backwards

  65 lbs for 2 trips 200 feet straps around ankles

Reverse hyper, 180 x 12 x 3

Incline sit-up, 8 lb med ball behind head, 12 x 3

9/2/13 Cardio & GPP

1.5 mile run

15 minutes rowing, moderate intensity

100 reps core ( 25 leg raises, 25 sit-ups, 25 med ball twists, 25 back extensions)

9/1/13 Max Effort

Shirted 3- board press w/ doubled small bands (~200 lbs tension)

  worked up to 365 x 3

Cambered bar bench (wide grip) - 245 x 10 x 3

Inclined dumbbell Tate press - 55 x 10 x 3

Dumbbell row - 85 x 8 x 4

Front strait arm pull-down - 90 x 12 x 2

Dumbbell shrugs - 85 x 12 x 4

  ss w/ band pull-aparts - monst mini x 12 x 4

Hammer curls - 45 x 8 x 4 (each arm)

8/30/13 Max Effort

Cambered bar box squat - worked up to 525 x 3 ( first 500+ squat since surgery)

Trap bar dead lift - 405 x 8 x 4

Close-stance arched back good mornings - 155 x 8 x 4

Standing leg curls - 50(each leg) x 12 x 4

Reverse hyper - 180 x 12 x 3

Incline sit-ups - 35 x 12 x 3

8/27/13 Speed

Box squats w/ heavy bands - 255 x 2 x 10

Reverse band dead lifts - 455 x 8 singles

Rehab circuit ( start with 12 reps of each exercise then decrease by 1 each time through until reaching 1 )

  GHR

  Medicine ball squat on bosu ball

  90lb reverse hyper

  Lunge

Seated cable rows, wide handle, to chest - 140 x 12 x 4

Incline sit-ups - 12 x 4

8/25/13 max effort

Bench press w/ reverse green bands - worked up to 475 x 3

Cambered bar bench - 245 x 8 x 4

Close grip floor press - 275 x 5 x 5

Band press down - light band 20 x 2

Close grip lat pull down - 200 x 8 x 4

Dumbbell side raise - 35 x 6 x 4

Hammer curls - 45 x 8 x 4

8/23/13 Max Effort

Dead lift rep max - 500 x 8 ( happy with this as a comeback, only 3 reps shy of all time PR)

Front squat to 11- inch box - 205 x 6 x 4

Glute ham raise - 12 x 3

Snatch grip barbell row - 185 x 8 x 4

Sled drags - 200 lbs x 4 trips 100 feet

Reverse hyper - 180 x 12 x 4

Back in the saddle...

Ok so it's been a long few months since my last posts. Those few months consisted of being diagnosed with a torn ACL and meniscus in my right knee, and successful surgery to repair it on April 8.

The months since then have been consumed by 12 weeks of clinical rehab, and the ongoing process of rehabbing and rebuilding strength on my own. I have also used the time to reorganize and expand my home gym (pics coming soon!)

As I approach the 5-month anniversary of my ACL reconstruction, I am finally starting to handle some legit weight again, and so it is time to resume this training blog.

I have picked RPS Christmas Carnage as my return to the platform, and while my squat expectations are modest, I am confident I am capable of PRs in the bench and even the dead lift.

As of this week, I am officially in meet prep mode...

IT'S ON LIKE DONKEY KONG!!!! 

3/29 Speed Squat

Box Squat w/ 185lbs band tension
    405 x 2 x 3
    445 x 2 x 3
    485 x 2 x 2

Reverse Hyper 180 x 20 x 2

Sit-up on glute-ham 12lb med ball behind head 20 x 2

3/26 Repetition Deadlift

2" Deficit Deadlifts 275 x 10 x 10

Low Pulley Pull-Thru 90 x 12 x 3

Glute-ham raise 12 x 3

T-bar row 135 x 12 x 3

Incline situp w/ 25lb plate behind head 12 x 3

3/25 Cardio & GPP

Bike CV program Level 5 30 mins

Leg Extension 25 x 60 x 1
Leg Curl 25 x 60 x 1

Abs 100 reps various

3/24 Speed Bench

Speed Bench 185 + double mini bands x 3 x 9

Close-grip Fat Bar bench 265 x 5 x 5

Tricep Pressdown 90 x 12 x 3

Close-grip Lat Pulldown 180 x 5 x 5

Dumbbell Shoulder Press 80 x 5 x 5

Low-pulley cable curls 90 x 12 x 3

3/22 Max Effort Squat

Belt Squat (Warmup) 2plates x 12 x 3 to parallel box

Chain suspended good morning, 3-rep max
    415 x 3
    435 miss (would have been 10 lb PR)

Trap Bar Deadlifts 405 x 10 x 4

Hack Squat 225 x 12 x 4

Inverse Hyper 50 x 12 x 4

Sit-ups on Glute-ham 16lb med ball x 12 x 4

3/19 Speed Deadlift

Warmup 10 mins on bike

Speed Pulls 365+average short bands x 1 x 8

Stiff-leg deficit pulls 315 x 10 x 4

Seated Cable Row 250 x 8 x 4

Low pulley pull-thrus 90 x 10 x 4

Incline sit-up w/ 25lb plate behind head 12 x 4
superset w/ glute-ham raise 12 x 4

3/18 Cardio

Bike CV program level 5, 30 mins

Row 500m/1min rest 8 intervals

3/15 Repetition Squat

Raw box squats 235 x 10 x 10

Reverse Hyper 140 x 30 x 1

Sit-ups on Glute-Ham 30 x 1

3/14 GPP

Standing overhead press 165 x 5 x 5

Weighted Dips 45 x 10 x 4

Blast straps face pulls 12 x 4

Leg Extension 25 x 25 x 4
superset w/ Glute-ham raise 12 x 4

Calf Raise 90 x 25 x 4

Abducter 75 x 12 x 4
superset w/ adductor 75 x 12 x 4

Abs 80 reps various

3/12 Cardio & GPP

Bike CV program level 5 30 minutes

Row 30 minutes (6300 meters)

3/12 Max Effort Deadlift

Warm-up 10 mins on bike

3" Deficit Pull
    585 x 1
    615 miss (got it about 6" off the floor)

Zercher pulls from floor 225 x 8 x 4

Glute-ham raises 12 x 4

Low Pulley Row 250 x 6 x 4

Sit-ups holding 25lb plate behind head 10 x 4

3/11 Cardio & Speed Bench

Weekend away = combo workout

Bike CV workout, level 5 30 mins

Speed bench 185 + double minis 3 x 8

Rope press-down 80 x 12 x 4

Countdown workout circuit
    Dips
    Med-ball push-ups
    Pull-ups
    10-9-8-7-6-5-4-3-2-1 reps, no rest

3/8 Max Effort Bench

Shirted 2-board press, 2 rep max
    495 x 2
    525 x 2
    555 x 2 (30 lb PR)

Floor Press 245+70lbs chain x 6 x 4

Dumbbell behind-head tricep press 100 x 12 x 4

Dumbbell row 85 x 8 x 4

Dumbbell front raise 30 x 8 x 2
Dumbbell side raise 30 x 8 x 2
Dumbbell rear delt raise 30 x 8 x 2

Hammer curl 55 x 8 x 4

4-way neck 40 x 10 x 2

3/7 Repetition Deadlift

Warm-up: 10 mins on bike

3" Deficit Deadlift 255 x 10 x 10

Lower back feeling spanked, knee feeling sore, so decided to take it easy with assistance work

Glute-ham raise 12 x 2
superset w/ hanging leg raise 12 x 2

Low pulley pull-thru 80 x 12 x 2
superset w/ incline sit-up 12 x 2

3/6 Cardio & GPP

Bike 30 mins, CV program level 5

Knee Rehab Work
    Leg Extensions 20 x 25 x 4
    superset w/ Leg Curls 20 x 25 x 4
   
    Balance Board work

3/5 Speed Squat

Found out today ACL in left knee is torn, surgery scheduled for April 8

Speed Squat w/ 180 lbs band tension
    415 x 2 x 3
    455 x 2 x 3
    485 x 2 x 3

Trap-bar deadlift 445 x 8 x 2

Arched-back good mornings 235 x 8 x 2

Reverse Hyper 180 x 15 x 2

Sit-ups on glute-ham 15 x 2

3/4 Cardio/GPP

Bike 20 min CV program, level 5

Row 500m/1 min rest, 7 intervals

Knee Rehab
    Leg Extension 20 x 25 x 4
    superset w/ Leg Curl 20 x 25 x 4

    Wobble-board - 4 sets 20, various

Ab Circuit - 80 total reps

3/1 Repetition Bench

Bench Press 205 x 10 x 10

Barbell Row 245 x 6 x 4

Standing Military Press 155 x 5 x 5

Arnold Press 30 x 12 x 4

Skull Crusher 115 x 12 x 4

Band Pushdown w/ small band 15 x 4

Hammer Curl 50 x 8 x 4

4-way neck 30 x 10 x 2

2/28 Speed Deadlift

10-min warm-up on bike

Speed Pulls 365 + short average bands 1 x 8

Stiff Leg Deficit Pulls 315 x 8 x 4

Low Pulley Pull-thrus  80 x 12 x 4

Leg Extensions 20 x 25 x 4 (knee therapy)

Hanging Leg Raises 15 x 3
Superset w/ Incline Sit-ups 15 x 3

2/26 Max Effort Squat

Safety Bar Box Squats w/ chain draped over bar
    - worked up to 475 + 2 sets chain for 3-rep max, shut it down due to knee issue

Dumbell lunge
    15 x 12 x 4
Superset w/ various ladder drills

Arched-back good morning
    235 x 6 x 4

Glute-ham raises
    10 x 4

Sit-ups on glute-ham raise
    15 x 4

Battle Rope HIIT
    20secs work EMOM for 10 mins

2/29 Cardio/GPP

Bike CV training 20 mins, level 5

Row 500m, 1min rest x 7 intervals

Abdominals - various, 100 total reps

2/22 Speed Bench

Speed Bench
    185 + monst minis x 8 x 3

Standing overhead press
    165 x 5 x 5

Incline Tate Press
    55 x 10 x 4

Close grip lat pulldown
    160 x 8 x 4

Band Pull apart
    monst mini x  12 x 4

Hammer curl
    50 x 8 x 4

2/21 Max Effort Deadlift

Knee still sore... wrapped it and decided to go for some big deadlifts

Raw reverse band deadlift w/ small band (-65lbs at floor, -10 lbs at lockout)
135x8
225x6
315x3
405x3
495x1
585x1
635x1
665 missed at lockout

Rack pulls, just below knee, quaded monster mini bands
worked up to 315x3x5

Low pulley pull-thrus 80 x 15 x 4

Barbell shrugs 225 x 20 x 3

Glute ham raises 12 x 3
superset w/ leg raises 12 x 3

2/20 Cardio

20 mins cycling, 85 rpm, varying intensity

Row, 500m / 1 min rest, 7 intervals

2/19 Repetition Squat

Obviously my knee is still sore, but I didn't want to miss another squat day (skipped last week).

Decided to squat to a box to take some stress off the knee joints.

Box squat - 235 x 10 x 10

Bosu-ball 1-leg balance - 20 seconds x 4 times each leg

10-inch step ups holding 20 lb dumbbells - 15 x 3 each leg

Knee raises - 15 x 3

Catch-up

So I missed posting a few workouts... had alot going on last week.

Hurt my knee a week ago Sunday... preliminary results from a visit to the doctor are mostly positive...my ACL appears to be intact. However, results of an MRI are still pending.

Basically, I have spent most every day the past week and a half doing rehab-type work. Riding a bike, step ups, lunges, etc.

Squeezed in two workouts

2/14 Deadlift Repetition Work
    Had to take it a bit easy due to the knee issue. Still, all in all, got some volume in... better than nothing.
    Deadlift 235 x 10 x 10
    Various abs - 100 total reps

2/15 Bench Max Effort
    3-board press, worked up to 405 x 3
    reverse grip bench (in smith machine) 245 x 8 x 4
    tricep press-down - 90 x 12 x 4
    Chest supported row - 315 x 8 x 4
    Arnold press - 30 x 12 x 4
    Standing Curl - 95 x 12 x 4

2/8/2013 Repetition Bench

Bench press - 205 x 10 x 10

Dumbbell rows - 65 x 12 x 3

Dumbbell shrugs - 85 x 12 x 3

Dumbbell overhead tricep - 85 x 12 x 3

Dumbbell curs - 45 x 12 x 3

4-way neck - 20 x 15 x 2

2/7/2013 Speed Deadlift

Speed deadlifts - 315 + quad minis, 8 singles (conventional)

Zercher pulls from floor - 225 x 6 x 4

Low pulley pull-thrus - 75 x 15 x 3

Low pulley rows - 205 x 8 x 4

Seated calf raises - 160 x 112 x 4

Ab circuit - 80 total reps

2/6/2013 Cardio

Row 5000m, 24min 30sec

2/5/12 Max Effort Squat

First day of new training cycle...going to give the cube method a go.

Box squat - worked up to 685 x 1, briefs only

Trap Bar Deadlift - 405 x 8 x 4

Arched-back Good Morning - 225 x 8 x 4

Reverse Hyper - 180 x 12 x 4

Glute-ham Sit-ups - 8lb med ball x 12 x 4