6/3: Gym Weight Training Session – 5/3/1 Push Presses and Deadlifts
03 Jun 2012 Leave a Comment
in training
Traveled last week to the Maritimes (4 cities over 3 days) so training took a back seat. I was able to get some simple weight training sessions in twice at the hotel in St. John’s, and 3 conditioning sessions over the week.
Bodyweight steady at 203. Alternated sets of deadlifts and push presses today.
Deadlifts – 5×135, 5×225, 5×315 / 5×365, 3×415, x – 465, x – 455 – not sure what happened. Looking back, I felt a pop in my hip on the 415 set, and I think sub-consciously my mind shut it down. Didn’t even move the bar off the floor at 465/455..
Push Press – military press for warmup – 10×45, 7×95, 5×135 / pp – 3×165 / 5×195, 3×220, 1×245 – felt good to get this weight after the DL fiasco
On to another round of 5/3/1 programming. The 2 lifts per session / 2 sessions per week went well.
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Weight Training and Conditioning Update – Year to Date Progress #fitness
01 Jun 2012 Leave a Comment
Came down to the 30th of May, but I got a couple weight training sessions in while in St. John’s, Newfoundland to hit my number. The extra hill running sessions I’ve been doing at lunch time have helped too. Weighed in at 202 this morning; the same weight I was at before I left on the trip. And I ate quite well in the Maritimes.
Mustang Dyno Tuning Session at LenTech Motorsports
22 May 2012 Leave a Comment
Took the Mustang to LenTech Motorsports in Richmond, Ontario last Friday for a checkup and some performance tuning on their Mustang (brand) chassis dyno. The final result was 457 rear-wheel horsepower and 428 Ft-lb of torque at 5700 rpm. This was on 94 octane pump gas from Petro-Canada. Chris, the technician, felt that it had a lot more power in it (just look at that HP curve!) but we cautiously shut it down for the day. With a conservative 15% drive-line loss, that works out to about 525 HP at the crankshaft. Not too shabby.
Here is a video of the final run. It gets going at the 0:35 second mark.
4/30: Gym Weight Training Deload Sessions and YTD Progress
30 Apr 2012 Leave a Comment
in training
One-third of the way through 2012! I’m back on track with my weight training sessions, and a month ahead on conditioning. Looking forward to lots of prowler in May, and getting back on track with lifting with 2 sessions but all 4 lifts each week.
4/29: Got a quick deload session in before heading off for lapping practice at Top Karting.
Bench Press – 5×135, 175, 195
Squat – 5×185, 225, 245
Pullups – 4×5
Went to Top Karting for 2 – 20 minute sessions. Total of 118 laps. Within 0.2 seconds of my best lap but yesterday was in traffic with lots of beginners. Felt good, but I’m beat up today.
4/30: Deadlift/Push Press Deload
Deadlift – 5×185, 225, 275
Push Press – 7×45, 5×95, 135, 155
Scapular retraction/elevation – 2x10x60# / protraction/depression – 2×10/2×8
Blast Strap Pushups – 3×10
4/28: First Prowler Conditioning Session of the Year #training
28 Apr 2012 Leave a Comment
in training
Beautiful but cold day here. Got the prowler out with JL for the first time this year. It didn’t get any easier over the winter!
Prowler – 110’ run, high handles, 90# of added weight x 5 — was planning on 3 runs, but it just felt so darn good..
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4/24: Early Morning Gym Weight Training Session – 5/3/1 Push Presses and Squats
24 Apr 2012 Leave a Comment
in training
Up early (5:30am!) and off to the gym. This was a planned session to get push presses and squats in while I had access to a good gym. I also spotted a CrossFitter in the wild. I’d seen the stupid radical sessions called out on Youtube by Mike Boyle, Mark Rippetoe, and others, but thought they had to be really bad examples. Nope. This guy had the shittiest pullup/pushup/bodyweight squat form I’d ever seen. But he was doing rounds for time! Well then, that makes it ok. You just got better at sucking. Congratulations. </rant>
Treadmill – 15%, 15’, 3.1-3.8 mph, hit the upper target heart range for the old guys
Push Press – strict warm-ups – 10×45, 7×95, 5×135 / push -> 3×165 / 5×195, 3×220, 2×245 (almost had a 3rd, couldn’t lock it out)
Squat – 5×245 / 5×290, 3×330, 1×370 (last one was ugly. Dialing back the weight next round to get more reps in)
DB Row – decided to run the rack with 5 reps each arm – 5×100, 105, 110, 115, 7×120
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4/23: Gym Weight Training Session – 5/3/1 Deadlifts in Edmonton
23 Apr 2012 Leave a Comment
in training
Took 15 hours from home to hotel today – snow in Ottawa, a missed connection, and delayed flights.. Long day. Watched Sherlocke Holmes and Mission Impossible on the flight and both were quite entertaining. Got to the hotel and decided to put my gym gear on and walk across the street to the YMCA. Did 15’ on the treadmill while watching the end of the Senators game and then deadlifted. I think it took longer to find an empty bar and enough plates than my entire session..
Deadlifts – 7×135, 5×225, 5×275, 3×315 / 5×365, 3×410, 3×460 – these were the best deadlifts have felt in a long while.
4/21: Gym Weight Training Session – 5/3/1 Bench Press
21 Apr 2012 Leave a Comment
in training
Wrapping up this cycle of 5/3/1 this week and then modifying it for the next round. Instead of 3 training days every 10 (one for bench press, one for deadlift, and one for squat and press), I’m switching it to 2 sessions every 7 days. That’ll get some more frequency on the lifts – the last bench press session I had for example was 13 days ago. I’m dropping the Pendlay row as a core movement but will continue on with it as an assistance option. So it will be 1 day for bench press and squat, and 1 day for deadlift and push press. One to 2 assistance moves for upper and lower and done.
Bench Press – 10×45, 7×135, 5×185 / 5×205, 3×250, 3×275 – this sucked, but not surprised
Pendlay Row – 6×135 / 5x5x185
Wrist roller – forward – 4×20, 4×25# / back – 5, 6 x 25#
Neck – 2x30x40#
Band Face Pulls – green – 20, 25
Band Pushdowns – green – 16, 17
DB Hammer Curls – 7,8 x 35#
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4/8: Gym Weight Training and Weighted Vest Hiking Session
08 Apr 2012 Leave a Comment
in training
Taking a look back over the first quarter of the year – I missed my weight training target by one session but did quite well on conditioning. We’re at day 99 of 2012 – that’s 99 days that you can’t get back. Did you hit your goals? Where will you be on July 16th (99 days from now)?
Started the day with a weighted vest (42#) hike in the woods with a run up every hill (8). Then down to the basement for a quick weight training session. Now I’m contemplating getting the prowler out, which means I must be a tad insane.
Bodyweight at 207 after a blip up to 212 from 4 days in Chicago..
Bench Press – 10×45, 7×135 / 5×190, 5×225, 8×235
Row – Pendlay – 10×135 / 5×165, 190, 8×205
Face Pulls – green band – 3×20
Coffee Can Hold – a bunch for 3 seconds with 16#
Neck Harness – 2x30x40#
DB Hammer Curls – 2x8x35#
Wrist Roller – 5’ of travel – forwards – 2x3x20# / backwards – 4, 5 x20#
4/1: Gym Weight Training and Conditioning Session – 3×3 Push Presses and Squats
01 Apr 2012 Leave a Comment
in training
Went down to the Y this afternoon. Had a good session. BW @ 208.
Treadmill – 15% incline, 15’, 3.1 to 4 mph
Push Press – 10×45, 7×95, 5×135 / 3×180, 205, 4×230
Squat – 5×225 / 3×280, 315, 355 (3rd rep was a grinder)
D-Handle Pullups – 4×5 (between squat sets)
Box Jumps – 42” – standing – 2×3, sitting on 10” box – 3×3
Glute Ham Raises – 2×10
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