Sunday Nov 30- Workout

Ball/Roller work, mobility warm up.

1a- Swiss bar bench- 5Xbar(50) 8X100,130,150, 6X170, 4X180,180,180
1b- 1 arm DB Row- 8X45,60,70,80, 6X90,90,90,90

2a-RDL-8X135,6X185,200,200,200
2b-Shoulder complex-6X15's,15,15,15,15

Notes: Done with November's program, so this is just a quickie I made up. Wanted to get one more workout in before it's December.
Back to I-FAST on Wednesday!

Friday Nov 28- Workout B

Ball/roller work, mobility warm up.

1- Dynamic Squat-warm up, 4Xbar,115,135, 3X185
3X205,205,215,225,235,235

2a- Incline alternating DB Press-5X40's
8X60,60,60,65
2b- BB Row-5X80
8X145,155, 155,155

3a- Front to lateral raise-10X15,15
3b- Prone jackknife-10,10

Notes: Nothing yesterday other than high rep work of fork-to-mouth followed by steady state football viewing. Today felt good with the squats and happy to finally bust over 60 with the DB presses.

Wednesday Nov 26- Workout A

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1-Sumo DL- warm up, 5X135, 2X185,225, 1X 255
3X285,290, 2X285,1X290

2a- DB Chest supported row-10X75, 7+3X80, 10X80
2b- DB Step up-10X45's,45,45

3a- Upper body step up-15,15,15
3b-Half kneeling chop lift-12,12,12

Notes: I've been waiting and planning on this w/o for a month. I wanted to see what I could do with 3X3 DL, and for a guy with a PR of 1X300 I'm damn happy with this! The rest of it was good also, and I still say this whole workout rocks.

MOnday Nov 24- Workout B

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

1- Dynamic squat- warm up 5Xbar,85, 3X135, 2X165
6X195,200,205

2a-Incline alt DB press-warm up 5X40's
8X60,60,60,60
2b- BB row-warm up 5X80
8X145,155,155,155

3a-Front to lateral raise-10X20,5X15,20
3b- Prone jackknife-10,10

Notes: Felt pretty good with this. So, when you raise weights from previous session are you getting stronger or not wussing out as much? Hmmm....

Friday Nov 21- Workout A

A.M.-
Swill ball rollouts, side planks, targeted drills.

P.M.- Ball/roller work, mobility warm up.

1- Sumo DL- warm up 4X135,2X185,1X205,225
6X255,255,255, 255

2a- Chest supported row-8X70,75,80,80
2b- DB Step ups-8X45's,45,45

3a- Upper body step ups-12,12,12
3b- Half kneeling lift chop-12,12,12

Notes: A struggle to finish, but dang if I didn't do it. Guess we can't feel strong as a moose everyday.

Wednesday Nov 19- Workout B

A.M.- The Usual

P.M.-

Ball/roller work, mobility warm up.

1- Dynamic Squat- warm up 3Xbar,95,115,2X135
3X185,195,205,215,225,230

2a-DB incline press-8X60,60,60
2b- BB row-8X145,145,155

3a- Front to lateral raise-6X12,6X15,12X15,15
3b- Prone jackknife-12,12,12

Notes: One of those great workouts where I was tired all day and dragged in to the warm up, then powered my way through feeling strong as hell. Thanks!

Tuesday Nov 18- Bodyweight Intervals

Nothing in the a.m., slept in a little and had an appt. with the Orthopod.

P.M.

Ball/roller work, mobility warm up.

Bodyweight intervals-
Burpees
Jumping Jacks
Split Jacks
MTN Climbers
30 secs each, two minutes rest, 4 circuits.

Notes: B-W circuits are totally cool. And totally effective. I'll look in to more of these fo sho.
The appt went well. The Dr said progress is coming fast, and prescribed more PT sessions, which I've been doing weekly, plus extra home exercises besides the targeted stuff Bill has me doing. It does feel better, but still some pain and definite loss of motion, but the Doc says it should recover complete range. I sure hope he's right.

Monday Nov 17- Workout A

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo deadlift, warm up- 5X135, 2X185,1X225
6X255,255,255,260

2a-Chest supported row-8X70,70,70,80
2b-DB Step up-8X45's,45,45

3a- Upper body step ups-10,10,10
3b- Half kneeling chop lift-12,12,12

Notes: Felt good all around. I like this workout a lot. It lines up well and I feel like I'm working everything hard. Yes!

Friday Nov 14- Workout B

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm ups.

1-Dynamic squat- warm up, 5Xbar,95,115, 3X135,165
6X185,195,195

2a- Incline DB press- warm up 5X35,45
8X60,60,60
2b- BB row- warm up 5X70,90
8X135,155,155

3a- Front to lateral raise- 12X10,15,15
3b- Prone jackknife- 12,12,12,

Notes: Decided to take yesterday off. So, more weight and reps today. Cool.

Wednesday Nov 12- Workout A

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo dead lift- warm up 6X135, 5X165, 3X185,205 2X225,255
4X275,2X275, 2X265,4X265

2a- Chest supported row-12X60,65,65
2b-DB Step up-12X45's,45,45

3a- Upper body step up-12,12,12
3b- Half kneeling chop lift-12,12,12

Notes: Missed the deadlift weight I was hoping for. Crap! As it was they were more singles than sets. Next time, grrrr.....

Tuesday Nov 11- Intervals

A.M.-

Power wheel rollouts, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.
Airdyne intervals-
3 min moderate
45 sec sprint
1:15 moderate
X8
3 min moderate.

Notes: Rainy, gray cold crappy day out, so hit the machine. Actually not too bad, plenty of work in a short amount of time.

Monday Nov 10- Workout B

A.M.-
Power wheel rolls outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Dynamic squat- warm up, 5Xbar,95,115 3X135,165
6X185,185,190

2a- Incline DB alt press-warm up 5X35,45
8X60,60,60
2b- BB row-warm up 5X70,90
8X135, 145,145

3a-Front to lateral raise- 12X10,12X10,15
3b- Prone jackknife- 10,10,12

Notes: Squats and presses and rows were max efforts. Want to add weight! I'll get another chance Friday, so for now I'll set my sights on the deads on wednesday.

Friday Nov 7- Workout A

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo dead lift- warm up- 5X135,165, 3X185,205
6X255,255,260

2a- Chest supported rows-10X50,8X60,70
2b- Step ups-6X45,45

3a- Upper body step ups-2X10
3b- Half kneeling chop-lift-2X12

Notes: Increased the DL a little. Those are work but I am diggin' it. I really like this whole work out. Did better with the rows too. Going heavy(er) dude!

Thursday Nov 6- Bodyweight intervals

A.M.-
Power wheel rollouts, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

Bodyweight circuit intervals:
Burpees
Jumping jacks
Split jacks
Mountain climbers
30 secs of each, two minutes rest between, 3 times through.

Notes: Bodyweight circuits are new ground for me and they really rock. Surprisingly effective, and I bet there are tons of variations and possibilities.

Wednesday Nov 5- Workout B

A.M.-

Power wheel roll outs, side planks, targeted drills


P.M.-

Ball/roller work, mobility warm up.



1- Dynamic BB squat- warm up 5Xbar,95,115
6X135,145,155,155,155,160

2a- Alternating DB press- 8X35's
12 X 45,45,50's

2b- BB Row-
12X115,115,125

3a- Front to lateral raise-12X10,10,10
3b- Prone jackknife- 12,12,12

Notes: Very tired all day today from staying up way way too late to watch the wonderful election returns. I could have gone heavier but was just too pooped. Still, a very good workout. Now- eat and sleep!

Tuesday Nov 4- Intervals

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.

Warm up,
sprint intervals at the cross country course.
45 seconds sprint,
2:15 easy
X8
20 minutes easy running

Notes: Supposed to be 200 meter sprints, but it's 70 degrees in November and the cross country course is beautiful.

Monday Nov 3- Workout A

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- SDL- warm up,
5X115,135,165,
4X185,205

6X235,255,260

2a-Chest supported row-10X45,9X55,10X60
2b- DB Step up 6X35's, 6X45's, each leg

3a-Upper body step up-2X10 each side
3b-Half kneeling chop-lift-2X12 each side

4-Airdyne intervals-
4X1 minutes hard, 2 minutes easy

Notes: Rockin' the deads! Rows worked out Ok on the bench, but the supports are slightly in the way. SS 3 is torso-city. Threw in the intervals. Not a bad start to the month! Yehaaa!!

Saturday Nov 1- Workout B- trial run

A.M.-

Blah blah blah

P.M.-

Warm up,

1-Dynamic Squat- 3X3Xbar,95,135,155,185

2a-Alternating DB bench- 8X35,40,45
2b-BB Row- 5X95,95,95,95

3a- front to lateral raise- 5X5,8,10,10
3b- prone jackknife

Notes: Another dry run to establish groove and weight estimates. Think I finally got the hang of the Topsquat, which has been pinching my upper shoulders. This would be a problem with dynamic squats, which generate far more force coming out of the hole. So- ready for another month of progress, and after Sunday's rest and football, here we go....