2/20: Gym Weight Training Session – 3×3 Power Cleans and Deadlifts
20 Feb 2012 Leave a Comment
in training
Went down to the Y on Family Day. Insanely busy there. Had to wait a bit for a platform. I still don’t understand what the guy doing situps in the squat rack was thinking.
Treadmill – 15% incline, 15’, 3-3.8 mph
Power Cleans – 5×135 / 3×170, 3×195, 5×220 + 1 push press (back on 2/11 I missed on 2 attempts at 220 the day after basketball; bit of a difference today).
Deadlifts – 3×275, 315 / 3×350, 405, 450, missed x2 at 500 (am going to put a cleans on a different day for the 3×3 and 5/3/1 sessions).
Glute Ham Raise – 3×8
Box Jumps – 42” – from standing – 2×3 / from sitting on 10” box – 2×3 / from knees first – 2×3 / with 22.5 dumbbell in each hand – 1
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2/11: The “I Should’ve Known Better” Gym Weight Training Session – 3×3 Power Cleans and Deadlifts
11 Feb 2012 Leave a Comment
in training
Played basketball last night – it was 5 on 5 for 60 minutes with no subs. Had a pretty good game. Went down to the Y this afternoon so Nate could play with his buddy, and decided to fit in my 3×3 day for power cleans and deadlifts. I wasn’t feeling super pumped about this and I should’ve known better.
Treadmill – 15% incline, 3+ mph, 15’
Power Cleans – 5×135 / 3×170, 195, X-220 – workup sets felt good, but did 2 high pulls with 220 and that was it. No pop.
Hang Cleans – 5×135, 2x3x185
Glute Ham Raises – 3×8
Box Jumps – 42” – from standing – 2×3 – almost missed on a couple of these, and that never happens. Called it a day.
Deadlifts weren’t happening today. Will try to go back tomorrow or push everything back a week and hit it next Sunday. Since switching to 2 sessions/week over a 10-day cycle, I haven’t done an official deload week in months. I think I’m due and my trip out west this week will focus on conditioning and having fun in the hotel gym.
Last Couple Gym Weight Training and Conditioning Sessions
08 Feb 2012 Leave a Comment
in training
2/6 – 3×3 Bench Press and Rows, BW @ 220 after one heck of a Super Bowl cheat day!
Bench Press – 10×45, 7×135, 5×185 / 3×215, 250, 4×280 – a bit disappointed, was looking for 6 reps here
Row – Pendlay – 2x7x135 / 3×175, 200, 7×225
Pullups – towel grip – 3×5
Neck Harness – 2x30x40#
DB Hammer Curls – 10, 8 x 35#
Band Face Pulls – 2×25
Band Pushdowns – 2×15
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2/7 and 2/8 – lunch hour hike in the woods – 30’ with 40# weight vest on the short loop with Candace and Bear
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2/8 – 3×3 Squats and Push Presses / Treadmill
Treadmill – 15% incline, 15’ @ > 5 km/h
Push Press – 10×45, 7×95, 5×135 / 3×175, 200, 6×225, 1×245
Squats – 5×225 / 3×270, 315, 3×350, 1×405
Box Jumps – 42” – 2×3 from dead stop, 2×3 from sitting on 10” box, 2×3 from knees then up
Standing long jump – 2 x ~ 8’
1-arm DB Bench Press – 6×65, 5×80, 3×90, 3×100 R/L – wanted to see if I could still do these; it’s been over a year. Great ab exercise!
2/1: Gym Weight Training Session – 5/3/1 Deadlifts
01 Feb 2012 Leave a Comment
in training
Back down to the Y tonight. Went in with intention to get 15’ on the treadmill and my 5/3/1 day for deadlifts done. Mission accomplished under 45 minutes. And I think I spent 10+ minutes waiting for a platform to free up.
Treadmill – 15% incline, 15’, 3+ mph
Deadlifts – 5×135, 225, 3×275, 315 / 5×370, 3×420, 1×470, 1×515 – happy with this – trying to get my 1 rep and then push the weight up each time for an extra rep
Box Jumps – 42” – started sitting on an 8” high aerobic step – 3×3 – these were tough, you don’t get any rebound like in a normal jump
- Finished with 3 from knees then up. I love the “box” they have – it’s a stackable cylinder somewhat larger in diameter than a rain barrel and made out of dense foam – you can attack it without worrying about killing your shins, etc.
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Yearly Training Goals are on Target for January #gym
01 Feb 2012 Leave a Comment
in training
January turned out to be a good month training wise. Wasn’t sure I was going to make my self-imposed target with that Vegas trip in the middle of the month, but it came down to the last day and I got it done.
1/31: Commercial Gym Weight Training Session – 5/3/1 Power Cleans
31 Jan 2012 Leave a Comment
in training
Went down to the YMCA gym tonight. My past workouts were all done during the day, on weekends. Much different crowd at nights. Much more entertaining crowd at nights!
Did 15’ on the treadmill @ 15% incline and > 5 km/h. Avg(heart rate) = 141.
Box Jumps – 42” – 2×3 from a standing start, 2×3 from my knees to feet first
Power Cleans – 5×135, 155 / 5×185, 3×205, 1×225 + push press, 1×235, 1 high-pull x 245. I’m mentally stuck at 245, which is a long standing PR. I got it high enough tonight but just couldn’t turn it over for the catch. 235 felt smooth and fast so I have no idea what is going on.
It didn’t seem like much but I was mentally drained after that. Time for a soak in the hot tub.
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1/29: Gym Weight Training and Conditioning Session – 5/3/1 Push Presses and Squats
29 Jan 2012 Leave a Comment
in training
Went down to the YMCA in Orleans today. My son and his friend played in the kids area while I trained. Had a good session. Bodyweight < 218.
Started with Treadmill @ 15% incline, 3 – 3.5 mph for 15’.
Box Jumps – 42” – 3×3 – An older woman came over to compliment me on these. Or maybe it was the tight shorts I had on. J
Box Jumps – starting from knees – 42” – 5×1 (these were done before the top sets on push press and squat, and afterwards as singles)
Push Press – 10×45, 7×95, 5×135 / 5×185, 3×210, 4×235
Squat – 5×225, 3×265 / 5×290, 3×325, 1×365, 1×405 (was eyeing 425 but 405 was a grinder so called it a day)
Glute Ham Raise – 3×8
Jump from knees with bar – 3×45#, 95#
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1/26: Gym Weight Training Session – 5/3/1 Bench Presses and Rows #training
26 Jan 2012 Leave a Comment
in training
Felt tired going into this, but picked it up throughout the session. Bodyweight is at 220 and decreasing.
Bench Press – 10×45, 7×135, 5×185 / 5×230, 3×260, 4×290 – 260 felt heavy, but the first 3 @ 290 felt good, 4th rep was a grinder, and would’ve gotten 3 red lights as the bar dropped at mid-point, but I kept pushing until lockout
Pendlay Rows – 7×135, 5×155 / 5×185, 3×210, 8×235
Band Face Pulls – 20, 20 15
Band Pushdowns – 20, 12, 12
Neck Harness – 30, 30, 32 x 40#
DB Hammer Curls – 12, 10, 11 x 35#
Track Layout of Las Vegas Motor Speedway Outside Road Course #cars
25 Jan 2012 Leave a Comment
While in Las Vegas last week I had a free morning so I went out to the Las Vegas Motor Speedway with some co-workers to drive with Exotics Racing. You can find the track here.
We had the good fortune of driving on the Outside Road Course which is the one I was hoping for after looking at the satellite shots. The coordinates for the outside track are roughly 36.26855, -115.01639.
Prior to leaving I searched for track diagrams and came up with nothing. I’ve included a couple shots below of the outside course. The first is a blank view of the course. Note that this should only be relevant until mid-2012 at the most. ER is building their own course and they were putting the asphalt down mid-January. I look forward to returning when it’s done – the front straight is going to be close to ¼ mile, with a shallow, banked right hander. My instructor said their top cars should be able to hit 160 mph on the straight and carry 120 into the corner!
I’ve annotated this one and will describe it as best as I can remember. After driving a Nissan GT-R and Ferrari F430, the details become a bit fuzzy.
You exit the parking lot at “Pit Exit”. You will get the chance to accelerate and brake hard on the first straight. This is a staging area. Opposite turn 2, you will slow/stop for traffic before proceeding out to the main track.
I’ve put corner markers on the 8 corners (you can argue that there are more or less than that) and the # is roughly at the apex. There are 4 sections for acceleration – short straights between 2 and 3 and 4 and 5, and longer ones between 6 and 7 and 8 and 1. The long straight adjacent to pit road is the fastest part of the course – the only time I noticed my speedometer though was in the braking zone to turn 1. I was already hard on the brakes and the needle was sweeping rapidly down from 110 mph. I figure top speed was north of 130. Turn 4 is the trickiest as you need to go in straight off 3, then a hard left for a late apex. Once at the apex though you can sweep to the right and accelerate hard up to the braking zone for turn 5.
The braking zone, along with the entry, apex, and exit of the turns are marked with cones when you get there. It’s also a good idea to go for the discovery laps in the Porsche Cayenne before heading out in your car(s).
I marked turn 8 as a single turn – you could argue that there are 3 corners and you’d be right too – but after the apex of 8 you can use the curbing to run a straight line right out to the straightaway under full throttle. If you do this properly you’ll get good speed before turn 1 and starting all over again.
I hope this helps someone enjoy their experience at Exotics Racing! I highly recommend driving more than 5 laps, and if possible, try multiple cars. The cars I would try next would be the SLS AMG and the 911 Turbo S.
1/23: Gym Weight Training Session – 3×5 Power Cleans and Deadlifts
23 Jan 2012 1 Comment
in training
My Las Vegas trip was a blast. Highlights were driving a Ferrari F430 and Nissan GT-R on a race track, looking down on the strip from our party at the Mix 64 floors up, catching up with old friends and putting faces to the names of new ones and listening to Jim Abbott speak on Friday.
My plans for training took a solid dump however. I went to the “cardio room” at 5am last Wednesday, and upon entering, the moist stench of sweat, perfume and a bit of desperation hit me in the face and had me turning around quickly. The “weight room” was inside the spa where they wanted $25/day to enter the hallowed halls. No thanks.
Back to the program tonight. It’s the 3×5 week so that usually means program minimum.
Power Cleans – 5×135 / 5×155, 180, 190
Deadlifts – 5×225, 275 / 5×320, 370, 395
