902 replies to this topic

[Adamson]

5-1-12
Accumulation

BW: 214


rumble roller
lunge variations
band hip flexors
band hip adduction
active flexibility


1. OLY squat
bar x10
88x5
132x5
176x5
220x3
3x5@275

2. glute-ham raises: 3x6
3. yoke carries
2x35 yds w/ 320
2x35 yds w/ 360
2x35 yds w/ 410

4. ab & press: 2x15
5. COC gripper: 2x10, 1x5

[Adamson]

5-3-12
Accumulation


band rotator cuff work
straight-arm dips
band retraction
active flexibility


1. bench w/ chains: 4x5@~75%
bar x10
88x5
132x5
176x5
4x5@204

2. close grip 4-board press
220x6
253x6
275x4

3. dips: 3x10


bench is starting to feel better. Obviously I haven't pushed the weight, yet, but I feel like I'm moving the bar much better. Top end work needs a lot of work, though.

[Adamson]

5-4-12
Accumulation

BW: 213


foam roller
band hip adduction
glute-ham raises
active flexibility


1. shovel lifts: 2x8

2. conventional deads: 3x5@~75%
132x5
220x5
264x5
308x3
353x2
3x5@385

3. OLY front squat
132x6
176x6
220x6
264x6

4. farmer's walks
2x35 yds w/ 150
170x35 yds
180x35 yds

5. iron gripper: 2x15, 1x10

[Adamson]

5-6-12
Accumulation

BW: 216


Diesel shoulder circuit
push-ups
active flexibility


1. close grip incline
bar x10
88x5
132x5
4x5@165

2. military press
88x8
110x8
132x8

3. lat pulls: 3x10
4. DB lying tris: 2x8, 1x6
5A. "L" lateral raise: 2x10
5B. DB shrugs: 2x10

[Adamson]

5-8-12
Restoration

BW: 216


hurdle mobility
reverse hypers
hanging knee raises
active flexibility


1. squat
bar x10
88x5
132x5
176x5
220x3
264x3 - 60%

2. DB walking lunges: 2x8
3. DB step-ups: 2x8
4. treadmill: 15 min. HR 138

[Adamson]

5-9-12
Restoration

BW: 216


lots of shoulder, rotator cuff, and scap work


DB incline, bench, decline: 1x10 ea

inverted rows: 2x8

DB curls: 2x10

[Adamson]

5-11-12
Restoration

BW: 215


rumble roller
barbell complexes
active flexibility


1. power snatch: 2x3
2. power clean: 2x3
3. conventional deads: 220x3, 308x3
4A. decline sit-ups: 2x10
4B. weighted leg raises: 2x10

[Adamson]

5-13-12
Restoration

BW: 216


The Stick
lots of shoulder stuff
push-up variations
active flexibility


1. single-arm DB military: 2x10
2. lat pulls: 2x10
3. DB curls: 2x10
4. band shoulder traction

[Adamson]

5-15-12
Early Transmutation

BW: 215


no warm-up


1. OLY squat: 4x4@~80%
bar x10
88x5
132x5
176x5
220x3
264x1
4x4@303
331x1

2. glute-ham raises: 4X6
3. reverse hypers: 2x10
4. front bridge: 2x30 sec - 2nd set w/ 110 lbs
5. COC gripper: 1x20, 1x10, 1x5

[Adamson]

5-17-12
Early Transmutation

BW: 216


The Stick
rotator cuff work
straight-arm dips
pullover press
active flexibility


1. bench w/ minis: 4x4@~80%
bar x10
88x5
132x5
4x4@176

2. close grip 3-board press
132x6
176x6
220x6
242x6
264x6

3. dips: 3x10
4. inverted rows: 3x10
5A. band pull-aparts: 2x15
5B. DB curls: 2x10

[Adamson]

5-18-12
Early Transmutation

BW: 215


rumble roller
band hip flexors
band hip adduction
glute-ham raises
active flexibility


1. DE box squat w/ light bands
bar x5
132x5
176x3
6x2@209

2. DE conventional deads w/ light band
132x3
220x3
6x2@286

3. DE sumo deads w/ light band
286x2
6x2@331


That's it. I'm out of shape. Need to find a way to get it done.

[Adamson]

5-20-12
Early Transmutation

BW: 214


The Stick
Diesel shoulder circuit
push-up variations
active flexibility


1. DE bench w/ 1 chain
bar x10
88x5
132x5
8x3@165

2. military press
88x6
110x6
132x6
143x4

3. lat pulls: 3x10
4. barbell lying tris: 2x10
5. "L" lateral raise: 2x15
6. cable face pulls: 2x15

[Adamson]

5-21-12
Early Transmutation

BW: 215


active flexibility between warm-up sets of deads


1. sumo deads: 5x2@~85%
2x5@132
220x5
2x3@308
353x3
396x2
451x2
451x1

2. glute-ham raises: 4x6
3. reverse hypers: 3x10
4. decline sit-up holds: 2x20 sec
5. COC gripper: 1x15, 2x10



Not a good day at all. Had a lot of pain in my hip during deads. It was so intense that I couldn't even finish 2 work sets. My lifts are down (a lot), and I am in a lot of pain when I try to pull. It feels like someone is taking a knife and stabbing it deep into my hip. The pain starts when I get a few inches above my knees and continues through lockout. I don't really know what to do at this point. I will talk to one of our trainers tomorrow.

[Adamson]

5-22-12
Cardiac Development

BW: 214


bike
20 min
HR 138

hip flexor rehab

stretching




I hate the bike! I hate cardio! I hate rehab! I hate stretching!

[Adamson]

5-16-12
Early Transmutation

BW: 216


The Stick
rotator cuff work
straight-arm dips
pullover press
active flexibility


1. bench w/ chains: 5x2@~85%
bar x10
88x5
132x5
176x3
209x1
5x2@231

2. 4-board press
220x5
264x5
298x5
319x5
331x4

3. dips: 1x10, 2x8
4. inverted rows: 3x12
5A. band pull-aparts: 2x15
5B. DB curls: 2x10

[Adamson]

5-24-12
Cardiac Development

elliptical
20 min.
HR: 134

hip rehab

[Adamson]

5-25-12
Early Transmutation

BW: 214


rumble roller
band hip flexors
band hip adduction
glute-ham raises
active flexibility


1. DE box squat
bar x8
88x5
132x5
187x3
6x2@220

2. DE conventional deads
132x3
220x3
6x2@308

3. DE sumo deads
308x2
6x2@353

4. uneven bar side bends: 2x15
5. hip flexor work with the sled: 2x35 yds

[Adamson]

5-27-12
Early Transmutation

BW: 218


The Stick
Diesel shoulder circuit
push-up variations
active flexibility


1. DE bench w/ 1 chain
bar x10
88x5
132x5
8x3@176

2. seated overhead lockouts
bar x5
88x5
104x5
121x5
132x5
143x2

3. lat pulls: 3x10
4. barbell lying tris: 2x10
5. "L" lateral raise: 2x15
6. cable face pulls: 2x15

[Adamson]

5-28-12
Early Transmutation


BW: 215


rumble roller
band hip adduction
band hip flexors
barbell complex
active flexibility


1. box squat
bar x10
88x5
132x5
176x5
220x3
264x3
308x2
353x1
5x2@385

2. glute-ham raises: 4x6
3. reverse hypers: 2x10
4. cable ab pull-downs: 2x15
5. COC gripper: 1x15, 2x10

[Adamson]

5-29-12
Cardiac Development

BW: 216


treadmill: 25 min
(10 backwards/flat, 15 forwards/incline)
HR: under 135