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
1/16: Gym Weight Training Session – 3×5 Push Presses and Squats
16 Jan 2012 Leave a Comment
in training
Was incredibly sore yesterday after Friday-night basketball and the impromptu session at the Y on Saturday. Off to Las Vegas tomorrow for 3 days of fun work with my colleagues. Wanted to get this session in before I left so I could stay on track. I’m planning on 3-4 free form training sessions at the Mandalay Bay hotel gym. From what I can tell, they have a decent dumb-bell rack. I can see a Smith machine in their pictures, but unfortunately no barbell or power rack. We’ll see. I’ll be up close to 5 am each morning to train. So far I’m on target (YTD) with my weight training sessions and 1 short on conditioning.
Push Press – 10×45, 7×95, 5×135 / 5×160, 185, 200
Squat – 5×225 / 5×250, 290, 305
Tried some towel grip pull-ups but my left hand and both forearms were screaming, so cancelled it.
1/14: Gym Conditioning and Weight Training Session – Bunch ‘o Stuff
14 Jan 2012 Leave a Comment
in training
Went to the YMCA in Orleans for the first time to train. It was pretty good. Nice atmosphere, less douches than I was expecting. Nate was able to play with his friend in the kid’s zone which is right next to the gym.
Started with the treadmill. Started at a 15% incline and 3.2 mph. Did 15’ ending at 3.7 mph.
They have a nice stackable platform to jump onto. It’s relatively soft so you don’t kill your shins if you miss or your legs when you land. Warmed up with some hops in sets of 3 onto the platform. Then I did sets of 3 of jumps from knees immediately up to the platform. I didn’t know how high it was but the top is level with my belly button. Got home and measured and it’s an even 42”.
I then did some cleans – 135, 185, 205 then 2 singles at 225. In between each set I went to the platform and did 1 or 2 jumps from knees then up to 42”. Felt really good. No knee pain at all either.
Next was 3×5 on the glute-ham raise. It’s pretty well setup. It was also nice to see others using it properly and not as a roman chair. Finished up with 3x8x100# on dumbbell rows (those were the heaviest).
I like this type of session as I can just go and try new equipment, movements, etc. and have some fun. Not that regular training isn’t fun, but the change in scenery and programming is nice.
Walked home and spent over an hour clearing the driveway. Now it’s time to sit back and enjoy the evening with a couple beers and we’ll see if God exists (Bronco’s vs Patriots football game, get it?!)
1/13: Gym Weight Training Session – 3×5 Rows and Bench Presses
13 Jan 2012 Leave a Comment
in training
Quick session tonight before basketball. First game in 4 weeks – should be interesting!
Bench Press – 10×95, 7×135, 5×185 / 5×200, 230, 10×245 – wanted a couple more, but hit a wall on 10th rep
Pendlay Rows – 7×135 / 5×160, 185, 12×195
Band Face Pulls – 3×20
Band Pushdowns – 21, 12, 13 (I grab higher on the band each set)
Neck Harness – 31, 30, 34 x 40#
DB Hammer Curls – 3x10x35#
1/11: Gym Weight Training and Conditioning Session – 3×3 Power Cleans and Deadlifts
11 Jan 2012 Leave a Comment
My bodyweight is back under 220, down from 226 on January 2nd. I’m super motivated now too! I went to Top Karting with friends on Saturday and having some extra weight sure does impact the lap times.. especially in the 9 horsepower karts.
Power Cleans – 5×135 / 3×170, 190, 4×215
Deadlifts – 5×275, 3×315 / 3×345, 395, 4×445
Ab Wheel – standing with weighted vest – 2×10
Roman Chaise – with vest – 2×10
Front Squat Shrugs – 2x15x90#
“Pavel” Planks – 3 x 20 s
KB Swings – 2 hands, 55#, 1’ rest between – 35, 30, 3×20 – this near about killed me.
1/7: Quick Conditioning Session – Kettlebell Swings
07 Jan 2012 Leave a Comment
Trained JL on his 5/3/1 squat and bench press day where he put up pretty good squat numbers – 7×195 on his top set. After that I decided to do some kettlebell swings.
KB Swing – 55#, 2 hands – 1 minute rest – 25, 25, 20, 20, 20 – the 1 minute rest really kills me. These numbers should come up quickly especially with basketball starting again next Friday.
Off to Top Karting now for an hour of racing. Should be fun!
