Posted 2009-12-04 7:31 PM (#26109 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Can't make in Saturday cuz Jonah has 3 soccer games.
DE lower
Ankle and Hip Mobility x 15 minutes of gayness
Rack pulls
135x5
225x5
315x5
425x5
515x1
515x1 with 40lbs chains
515x1 with 80lbs chains
605x1 with 80lbs chains
all pretty easy but didn't want to push knee too much
Squats
330x5x5 RAW (box at 19" LOL SPF legal!
HOME, will try and hit reverse hypers and abs, saturday or sunday
Posted 2009-12-04 7:38 PM (#26114 - in reply to #11007) Subject: RE: Hoss Log
Elite Veteran
Posts: 841 Location: San Jose
Hey Scott is Jonah doing Nor Cal State I think his age group is doing it about this time Shirley has to wait until March once High School is done with soccer because they have a stupid rule that you can't do High School and Club Soccer at the same time real stupid rule.
Shirley isn't in HS yet but some of her teammates are.
Posted 2009-12-09 1:17 AM (#26292 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Lower
Ankle Mobility 5 minutes
Hip Mobility 10 minutes
Giant Camber Bar chains suspended GM @ about 36"
245x3 with 120lbs chains
335x1 with 120lbs chains
425x1 with 120lbs chains
515x1 with 120lbs chains
605x1 with 120lbs chains
695x1 with 120lbs chains
Deads against small Blue bands
135x1 w small Blues
225x1 w small blues
315x1 w small blues
405x1 w small blues
405x1 w 2 small blues
405x1 w 3 small blues
405x1 w 3 small blues and a monster mini
abs x 4 sets
Had to get home! Knee didn't really hurt, although I did hurt it reaching to set up the ab pull down crap. Figures.
Posted 2009-12-09 2:30 PM (#26322 - in reply to #26314) Subject: Re: Hoss Log
Elite Veteran
Posts: 1063
Looks good man. Don't look like your compensating at all. The fact that you can sumo and drive your knees out without pain is great news. Like Mark said Take advantage of not being able to squat right now. You should make some great gains in your bench and pull. Keep it up!
Posted 2009-12-11 12:37 AM (#26391 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort BP
Bench
225x10
315x5
add shirt
495x3 off 3bd
585x1 off 3bd
695x1 off 2bd
745x1(kinda 1, hit rack)off2bd
705x4 off 2bd
take shirt off
405x5 off 2bd
455x5 off 2bd
495x5 off 2bd
Posted 2009-12-11 11:45 PM (#26434 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
DE Sq/Dl
Hip mobility x bunch
Squats Raw off 14" Box with foam (still keeping box high for knee)
150x5
240x5
330x5
420x5x5
Rack pulls Pin2
135x5
335x1
425x1
425x1 with 80lbs chains
475x1 with 120lbs chains
475x1 with 200lbs chains
475x1 with 240lbs chains
475x1 with 320lbs chains
515x1 with 320lbs chains
515xmiss with 360lbs chains
Abs
Knee hurts a bit but nothing strange, so must continue this training plan of going up 100lbs a week.
Posted 2009-12-16 11:26 PM (#26688 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Well after much thougt, I am out of the FitExpo. Mark and i talked about the situation. I think I could do the meet, but i'd go in unprepared. My knee may be 100% by then but I wouldn't have the time to prepare my body for the meet. Id end up not doing what i want and it would only create more frustration. I will take the next 13 weeks and prepare for SPF meet March 13th. Today was day one of that prep. I have mapped out my training plan and will post it later.
HATE missing fit expo as its the 2nd best meet I have ever done (3 years in a row). The mountaineer cup was the best meet EVER!
Posted 2009-12-16 11:45 PM (#26689 - in reply to #11007) Subject: Re: Hoss Log
Team Member
Posts: 190
Hoss, I know that sucks but I think it is a good call. Get healthy and show them what's up at the next meet. The Fit is not going anywhere. Also, be sure to smile. Spence
Posted 2009-12-17 12:20 AM (#26692 - in reply to #11007) Subject: Re: Hoss Log
Elite Veteran
Posts: 841 Location: San Jose
I know how you feel Scott my daughter did such an amazing job in the goal Saturday the other teams parents where clapping and shouting in support of some of the saves she made.
Jack is really strong I wounder where he gets it .
Posted 2009-12-17 1:48 PM (#26706 - in reply to #11007) Subject: Re: Hoss Log
Team Member
Posts: 159 Location: side of a bridge
Jack is becoming really good. He is getting strong and his technique on the floor is looking particularly good. Fun times brother. You should be very proud of your boy!
Posted 2009-12-17 5:14 PM (#26713 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Here is the spreadsheet for March Meet:
Goal 800 Deadlift = 29lbs PR
Movement Date PR Goal Actual
DL Straight Weight 12/15/2010 765 785 755 missed 785
GCB SQ Greens over plates 12/22/2010 695 750
GCB GM 38" dbled Purples 12/29/2010 775 850
Reverse Green Band DL 5'8" 1/5/2010 815 830
Reverse Green Band Squats 1/12/2010 1200
GCB GM 38" with 80lbs chain 1/19/2010 785 825
DL Straight Weight for 2 reps1/26/2010 725 735
Reverse Monster Band squats 2/2/2010 1070 1220
GCB GM 40" 2/9/2010 650 800
DL 240 chains 2/16/2010 545 600
Squat straight wt opener 2/23/2010 1110
speed stuff, 3/2/2010 0
Goal 1220 sq =60lbs PR
DE SQ/DL Movement Sets and Reps Result
12/19/2010 160lbs Chain 8x2
12/26/2010 280lbs chain 8x2
1/2/2010 400lbs Chain 6x2, 2x1
1/9/2010 Straight weight 8x2
1/16/2010 Blues 120lbs chain 6x2, 2x1
1/23/2010 Blues 160lbs chain 6x2, 2x1
1/30/2010 Blues 200lbs Chain 8x2
2/6/2010 Straight weight 10x2
2/13/2010 Blue Greens 2x2, 3x1
2/20/2010 2Blues 2x2 heavy doubles
2/27/2010 2Blues 2x2 heavy singles
3/6/2010 Straight weight 6x2
Goal 740lbs = 30lbs PR
ME BP, Method Results
12/16/2010 1bd and floor press
12/23/2010 2bd and raw boards
1/7/2010 Raw chains
1/14/2010 2bd and Floor press
1/21/2010 1bd and raw bds
1/28/2010 Touch and Floor press
2/4/2010 Raw chains
2/11/2010 2bd and Floor press
2/18/2010 1bd and raw bds
2/25/2010 Touch and Floor press
3/4/2010 Raw chains
Meet day March 13th Meet
Posted 2009-12-21 10:50 PM (#26917 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
NO sure how to answer this HaveHeart? I never think about my hamstrings when I squat. Rather I just think about pushing my ass back and keeping my belly as tight as I can against my belt.
Hoss Log
Training Logs -> Team Super Training Logs
.
