Year Periodization Journal

[trainerty]

Last Week of AA training
Week3 Day1
Hit it as hard as I could. For the most part there was a lot of progression. My single leg squat is now below the paralell. Cursed/blessed with long ass femurs, squatting past the paralell is a bit hard (to say the least).

Circuit/ 30 sec rest between exercise (ended up: 15-30sec 1st round/20-45 sec 2nd round/45-1min 3rd round)/ 2min rest between sets.
10-15 min warmup/drills
1. Bird Dog 20/22/16
2. Chinups 9/6/6
3. Dips 11/12/11
4. 1Leg Squats 12/14/10
5. 1Leg Bridges 12/12/10
6. Side Planks (1Leg Abducted) 20sec/15sec/17sec
7. Centipede 11/12/11
8. Inchworm to Pike 6/7/5
9. Spiderman Crawl 16/16/13

[trainerty]

Week 3Day2
Finally got my arse out into the grass fields. As the colleges prep for games and all the schools are getting ready to be back up and running, most of the fields are shut off rom public access....that sucks a bit. I ended up in a baseball field.

92 degrees out...the humidity makes it feel like 110....crazy time of year here.

Only ended up with enough fuel to finish on round of drills and 100 yd sprint.

15 min of drills with 10 sec rest between drills (40 yds)
100 yd sprint....got a little sloppy towards the end.

[trainerty]

Week3 Day4
Today was some serious brutality. I didn't budge from the rest parameters and I really pushed to increase the volume (probably because Pierini called my workout his warmup...taking my manhood down 10 knotches).

Circuit/ 30sec rest between exercise/2min rest between sets

25minute warmup (I was very stiff today. Legs didn't want any part of this.)

1. DB Deads 80eax8/80eax9/80eax10
2. DB 1Arm Military 45x9ea/45x10ea/45x8ea
3. DB 1Arm Plank Rows 10x8ea/10x10ea/10x11ea
4. DB 1Arm Bench 65x7ea/65x10ea/65x8ea
5. DB Hang Clean 45eax9/45eax6/45eax6
6. DB 1Arm Squat 45x7ea/45x8ea/45x10ea
7. W Cobra 5eax12/5eax14/5eax12
8. Bulgarian Squat w/ Torso Twist 10x10/10x12/10x12
9. 3PT DB Curl 25eax3/25eax2/25eax3

Total time 1hr 30min

Hi Ty,

Great workout. I didn't say it was my warmup, but a warmup.

We are going to make an endurance man out of you yet.

Keep the pedal to the metal!

[trainerty]

Pierini: Ah, a generic warmup....you cut me deep. I'm not sure if I would want to bring the rep volume up any higher. I'll leave that to the CF and HIT crews.

Week 3 The real day 4

Outside did some quick plyo drilss and sprint warmups. No actual sprints today.

15min
A-Drills 20yds ea (5 drills)
PLyo - 1Leg lateral hop onto and off a short surface 2x10
- 1Leg Lateral Bounds over object 2x10

Insanely hot here.

[trainerty]

Week 3 Last Day of AA

Warmup approx 20min
Circuit/ Rest between exercises just enough to change weight/ 2min break after set

1. OVHD Squat 95x10/95x12
2. BB Bentover Row 175x12/155x12 (Left QL not a happy camper had to bring weight down)
3. Bench Press 205x10/205x14
4. BB 1Leg RDL 135x8/135x8
5. Plank Rotations x20/x20
6. Reverse Cheat Curl 95x6/95x5 (Right thumb pain...probably from too much load on wrist...should've just "cleaned" the blasted weight.)
7. Snatch Grip Upright Rows 115x8/115x10
8. BB 1Arm Jammer 115x12/115x12

Stopped the training. Wasn't hitting the numbers as I wanted on the 2nd set. Form was getting a bit sloppy. Happy with the increased mobility in ankles and hips.

TGIF

[trainerty]

Week1 Day1 - Maintenance/ Lactic Acid Tolerance training

Had a bout of food poisoning this weekend. So I am not 100%. I changed my periodization a bit until I can handle a hypertrophy round.

Sprints today:
Warmup/drills 10min
200yd sprint x1
150yd sprint x1

[trainerty]

Week1Day2-- maintenance

Day of rest. Had a few meetings with business owners, so it was a good time to take the day off.

Active rest ---SMR and active stretching

[trainerty]

Week1 Day3
Mixed it up a bit. I was talking with a colleague about Pavel's methods. One is not to warmup on certain training days and simply hit the workout. I felt lazy today so toady is a good day to give it a go.

Cold muscles/rest 30sec between sets and exercises:
1. Chinup to squat thrust x5/x5/x5/x5
2. DB RDL to Snatch in split stance to split squat 20eax4/25eax4/25eax4/25eax2

Left knee didn't like the cold start bit. I stopped short of 5 sets. I'll schedule a few of these types of sessions during the next AA phase. For now, my injury ridden body needs its warmups

For the longest time I trained at 6:00 a.m. in the morning and would just go at it, particularly pullups.

Lately I am finding that I need a warmup and that is why I spend the first 5 minutes of my training on the elliptical.

I think time of day has alot to do with it. I have also found that getting a good stretching session in the late evening before bed pays big dividends the following early morning workout.

Your workouts are looking good and are a source of training ideas for me.

[trainerty]

Pierini: Thx...as are your commando endurance training sessions

Back from vacation. Checked out another gym and showed my brother how not to kill himself or clients....train smarter not like an assclown.

New phase:
Doing the velocity diet thing....my journal
Why velocity?
1. In the middle of a move and don't have much time for cooking
2. I just got back from vacation and stuffing my face at IHOP like a madman
3. Dropping a little body fat QUICKLY is never a bad idea

To keep muscle mass on and hopefully build up I will convert to max strength training and maximal speed training

Day1 Week1 MxS/MxSpeed (Alactic)
Warmup: I was a stiff bastard (insert joke). 30 minute warmup
1. Weighted Chinups +10x6/+20x6/+35x4/+45x3/+55x2/+55x2
s.s. 1minute rest
2. 1Leg Squat to Box x3ea/x4ea/x5ea/x3ea/x6ea/x4ea
2minute rest
3. Chained Pushpress (chains 14lb) 135x6/145x3/145x5
s.s. 45 sec rest
4. Thick grip Wide pullup grip--hanging half pikes x6/x7/x5


Not the smartest idea to s.s. thick grip pikes and chained pushpress....hands were throbbing with lactic build up. Hands burned out before the muscles being targeted.

Hi Ty,

What was the height of the box for the 1 leg squat to box. Thanks.

[trainerty]

Pierini: Hey, the box is a bench. It's approx 2 feet high (almost up to the bottom of my knee).

Week1 Day 2
Day off...did some active recovery stuff.

Week1 Day3
Outside sprint training:
It was pretty damn hot, but at least the humidity was much lower.

10min Drills and warmup

Sprints were kept at 20sec or lower to keep in the alactic energy system as much as possible. I screwed up on the rest periods. I only used 1min rest for the first 2 sets. I paid for that later.

15sec sprint x1
1min rest
10sec sprint x2
1min rest
5sec sprint x4
totally fatiqued....terminated session

[trainerty]

Finally, I have internet connection again. I was training and went through the velocity diet. I hit 12%BF (2% lower) within 3 weeks and laid off of it.

Things are getting pretty crazy right now. Opening my own training and nutrition facility in a month or so. Finding time to train is becoming a bit tough. I'll most likely be hitting the gym only 2x a week for shorter durations.

[trainerty]

Still hitting the gym twice a week. Lose of weight from being so blasted active and nutrition being "out of kilt" (to say the least). New gym should be open in about a month (after renovations, 3 bottles of pepto, and paperwork shuffle).
Weighing in at about 200lbs and 12-13%BF

Able to hit it twice a week. I'll design a regiment to hit later today.