|
Post by tcajim on Apr 10, 2011 15:13:18 GMT -5
Sunday - 4/10/11
Outdoor run on track... wind sustained at approximately 15 - 20mph according to news/weather
Icy hot on heel, ankle, and calves... very tight calves now... but achilles feeling better
Warm up for one mile
Mile repeats... kept them at 640'ish pace... lots of stretching of calves and icy hot in between miles...
Pace itself feels very slow... running head on into wind sucks... but my pace tells me I'm a 6:15ish right now w/o issues... my first 1/4 mile was 6:09/mile pace... so I slowed up purposefully to make sure achilles and calves won't get injured.
I'm on pace for my goal.
Done.
|
|
|
Post by tcajim on Apr 11, 2011 12:27:46 GMT -5
Monday - 4/11/11
Swim- 800m total - got good 50m kicking in the middle of the 100's
DE bench w/50lb bands... worked up to 135 for 3... varied grip - 9 sets..then dropped to 115 and did 9 reps fast
DB shoulder presses - 2 sets
Pull ups - fat bar: Warm/ 12 rest under 1 min, 12 rest under 1 min/12 rest under 45 secs, 6 - done
Landmines - obliques
Rolling tris w/ db
One arm pull downs
Done.
Pretty fatigued from last weeks heavy volume benching and Sundays run at track... will do a deload this week and rest up.. have court scheduled all week, could easily mess up my training all week with sleep changes, etc.
|
|
|
Post by tcajim on Apr 13, 2011 13:12:00 GMT -5
Wed. 4/13/11
Trained today cuz of court Fri
Swim: brief workout... normal warm up: kick a solid 50m then swim a medium 50m - good time
Run: back to treadmill: 1 mile warm, mile intervals x 3 - calves tightened up... but I had icy hot on them and simple stretching between intervals kept them decent
Lying leg squats
Leg extensions
Hip flexor holds
Modified glute hams
Leg raises/plyoball planks for core
Done.
|
|
|
Post by tcajim on Apr 15, 2011 13:05:01 GMT -5
Friday 4/15/11
Overall body day... skipped yesterday due to low energy..
Today.. light db bench,floor presses, fat bar pullups,thrusters,lying leg squats, leg extensions, stiff leg kb deads, one arms,reverse db curls
Just an overall body workout to get blood flowing for next weeks hard testers, as long as I'm alert.
|
|
|
Post by tcajim on Apr 18, 2011 11:43:24 GMT -5
Monday 4/18/11
DE 1 board: 155 - 3 sets of 3/175 - 3 of 3/ 195 - 2 of 3 - bar speed was good for all sets again
3 board: worked up to 365 x1 - spotter may have taken bar off of boards.. i'm not sure but I took off his hands fairly easily... he said I got it... if so a PR for this/ then did 275 for 6 right after stripping weight
DB shoulder presses
One arm pull downs
Leg extensions - prepping for run tomorrow
Reverse grip barbell curls superset w/ behind back curls
Landmines
JM presses with 95lbs
Done.
Overall not too bad after yesterday's vomiting.
|
|
|
Post by tcajim on Apr 19, 2011 15:47:27 GMT -5
Tuesday 4/19/11
Swim - complete/full workout... slowed down my core work times and finished all with intended rest periods... kicked last two 50m instead of easy swim...
Run - mile intervals
Lying leg squats
Box jumps
Hip flexor holds
Leg curls
Done.
|
|
|
Post by tcajim on Apr 21, 2011 13:32:15 GMT -5
Thursday 4/21/11
Swim - full workout, faster last 25m on last two 100's... medium hard cool down 50m - felt good - 10 stroke count - didn't time it
1 board press: 225x3/265x3/305x3 - all felt good
Shoulder presses
Pull ups: warm/22, rest about 30s, then 8 on normal bar
Rolling db tris
Landmines
Tri push down with 50lb band
Cable rows with 20lb band
One arm with 20lb band
Face pulls
Core work with box and stability ball
Done.
Right hand couldn't get comfortable on normal pull up bar... my left hand was solid, no probs at all - intention was to do 30 - switched to the above- left hand had 30 in it w/o prob
|
|
|
Post by tcajim on Apr 22, 2011 13:00:46 GMT -5
Friday 4/22/11
Run: Repeat miles x 3.75 - last 3/4 mile was at a faster pace, all rests less than 3 min..... total dist 5.6
Box jumps - medium high and high boxes
Hip flexor holds
Back raises
Done.
|
|
|
Post by buckeye2010 on Apr 23, 2011 9:17:50 GMT -5
How often do you compete in power lifting and what weight class are you usually in. For a guy pushing 40 you are in tremendous shape and really know how to keep in shape.
|
|
|
Post by tcajim on Apr 23, 2011 13:51:53 GMT -5
@buckeye -
My competition is only once per two years... my last competition I weighed about 175. I was a sponsor for the 2009 World Single Lift Championship and drove there... Mr. Bossi allowed me to lift, and I did bench and the strict curl. That was the only 'powerlifting' meet I've done... and was still pretty burned out from my comp almost two months after...my comps take a ton out of me and my cns takes a while to recover.
My competition is within the World Police and Fire Games... people/first responders from around the world are eligible and travel to the various venues. I've done this since 2001 - with no real concept of power training my bench until the past 5 years, give or take.
My event within the Games is the T.C.A. (Toughest Competitor Alive) - and the bench is the 6th event, usually after approx. 8 hours of other events.
I have learned to train very sport specific...i.e. for the 5k run simply train for the 5k - through research from top trainers and new perspectives on running and distance training - hence the intervals only training method I use for my run....
and for each other event I train sport specific. I learned about bench training from a friend who had gone to a Louie Simmons seminar way back... in a nutshell I got invited to his gym after I contacted him, via Louie himself... on an Easter Sunday in 2004 for their speed training day... saw a lot of the pro powerlifters in his gym. I was introduced to band training by Louie. I waited about 2 more years before I actually began using them and the training methods for bench.
Thanks for the comments and read of my log and training. This competition will be my last - it's in New York the week before the 10yr rememberance of the 9/11 attacks. It is slated and expected to be the biggest event the Games will ever have.
I finished 2nd in 2009 in Vancouver to one of Spains top guys... this year he'll be there ( I assume ),along with all their guys and families, etc., as will another guy who is a little bit better than him.... they'll have about 4 top guys in my specific age and group.... it'll be my biggest test.
Their team is granted 8 months of training only... they don't work anymore as firefighters and only eat, sleep, and train... I work nights and 'good luck' from my co workers! - kinda a difference and a big disadvantage!
Jim
|
|
|
Post by tcajim on Apr 25, 2011 13:25:19 GMT -5
Monday 4/25/11
*1 board press: worked up to 315x1/315x3
*3 board press: went straight to 345x2/275x5
Pull ups: warm up/20 - rest 30secs/10 rest 30 secs/5 - rest two min- set of 10
Rolling db tris
Face pulls
Forearms curls behind back reverse curls
Done.
* - the barbell wasn't 45lbs... but 49.. so add about 4 extra pounds to the lifts
Pull ups haven't been progressing.. not sure why.
|
|
|
Post by Rosario-546 on Apr 26, 2011 6:15:55 GMT -5
Nice work with the 3-Board. You use your regular grip? I tend to always use a med grip with working off 3-boards or more. Have you tried differing your grip for pullups?
|
|
|
Post by tcajim on Apr 26, 2011 13:12:36 GMT -5
Tuesday - 4/26/11
Swim- felt tight and slow... just did a total of 600m
Run - time to up the speed, so did 1 mile warm, then 2, one mile repeats at a sig. faster pace - 3 min rest betw/...felt decent... a bit winded - total dist. of 3.6miles
Thrusters with bb
Sprint work... beginning sprint work of approx. 30m sprints
Lying leg squats
Leg extensions
Modified glute/hams
Incline db presses, very light to loosen up pecs and shoulders
Done.
|
|
|
Post by tcajim on Apr 28, 2011 12:48:00 GMT -5
Thursday 4/28/11
Swim - total of 850m - did (3) 50's all increasing speed, last 50m was fastest.... kick was great.. these three were the last part of the training
2 board press: shoulder was rice crispies today... worked up to an easy 315... was initially going to do 335 for 2 or 3, but decided against it due to shoulder - strength was there to do it I think
Fat bar pull ups: warm/22
Shoulder presses w/db
Reverse bb curl
Behind back forearm curls - great burn
Tri push downs w/50lb band - worked up to heavy weight
Done.
Next week will be a deload week... this week was a mental positive note... all benching weight went up easily... pretty fatigued right now. Tri's are cramped and tight, shoulders are tight... signs of a good training week.
Tomorrow's run will be on indoor track - if it's open - and most likely just a timed run for approx 25 min.
|
|
|
Post by tcajim on Apr 29, 2011 12:36:48 GMT -5
Friday 4/28/11
Run: increasing pace throughout...upped speed to a decent pace.. body fatigued
Leg extensions
High box jumps
Back raises
Done.
Need calories! Tired overall... a good block/couple weeks... looking forward to next week's deload on weights... up the cardio during the deload.
|
|
|
Post by buckeye2010 on Apr 30, 2011 11:31:45 GMT -5
I really admire the way you continue to have great overall workouts in strength and endurance. I got caught up in liftng heavy many years ago and kind of lost track on total body fitness. Keep it up.
|
|
|
Post by tcajim on May 2, 2011 12:09:34 GMT -5
<Buckeye - thanks for the compliment!>
Monday - 5/2/11 (4 MONTHS TO THE DAY OF MY COMP)
Swim: warm up/kick entire workout... approx 400m total of kicking,then ended with a decent 50m swim timed
Incline bench - speed: just did 9 sets of 3, 3 grips - light weight
Pull ups - fat bar: warm up - 3 sets of 10 - rest 30 secs betw/
DB shoulder presses
Rolling tris db
JM presses - bar only - got the burn after plenty of reps and sets
Lat pull downs - 150lb - sets of 10 - months since I've done these
BB curls - bar only
Reverse bb curls - bar only
Behind back forearm curls - bar only
Done.
|
|
|
Post by Rosario-546 on May 2, 2011 13:55:59 GMT -5
Nice work. I like you posting when you next meet is, it place better context to your workout. Wish everyone would do that.
|
|
|
Post by tcajim on May 2, 2011 20:23:17 GMT -5
Rosario - I realized that I think about it 100x per day... so I guess I should put it in my journal once in a while.. thanks for noticing!
It's getting to crunch time... my training is pretty much peak... I'll have to settle in on an opening bench - give or take 10lbs... it depends on how tired/how hard I've pushed depending on how the first 5 events have gone.
I'm hoping for a 315 opener... that should be ok - that should crush the guys from Spain... they're great cardio athletes, and therefore their upper body strength isn't very good... I'll begin to lift that (315) every bench session - tired or not from mid July until I leave for it... and see how I feel each time to engrain it in me as a base weight.
Second lift I'm not sure on, but in the area of 345 - 350.. I know a big jump... but I'm going to jump 40lbs on my last three benches each training day to get used to it.
|
|
|
Post by thatnuckolskid on May 2, 2011 22:45:51 GMT -5
between you and toolpod with his crazy complexes, you guys do enough cardio for all of us. thank you
|
|
|
Post by tcajim on May 3, 2011 12:48:52 GMT -5
I'll take the cardio and share it with you in part- but I still get in the low 18's for my 5k or high 17's when it's done... if you give me a 405 bench for September 2... is it a deal? That was my initial goal that won't happen!
Tuesday - 5/3/11
Swim - just did basic warm up followed by a slow 100m... wanted to push my run today after yesterday's extra swim workout focusing on legs
Run: warm - then did 1 mile, rest 3 min, 1+ mile faster pace, rest less than 3 min, 1+ mile still faster pace, rest less than 2 min... 1/2mile - total distance 5mile
Lying leg squats
Leg extensions
High box jumps
Leg curls
Done.
|
|
|
Post by thatnuckolskid on May 3, 2011 13:49:52 GMT -5
i'd have to get a 405 bench before i could give it to you!
|
|
|
Post by tcajim on May 5, 2011 12:31:22 GMT -5
Thursday - 5/5/11
Overall just a basic necessity workout... body pretty tight and sore
Swim- 3/4 of main workout
Speed benching - light weight
Pull ups: warm up only
Plyoball db incline presses
DB shoulder presses
Rope tri push downs - 100 reps total
Bi curls - normal and reverse grip
Face pulls w/ lat pull down bar
Done.
Body pretty fatigued right now... will do foam roller to help loosen up.
|
|
|
Post by tcajim on May 6, 2011 13:28:08 GMT -5
Friday 5/6/11
Run: warm up/1.5mile interval, less than 3 min rest, 1+ mile repeat
Lying leg squats
High box jumps
Leg extensions
Lower back raises/glute - hams
Core work/hip flexors
Done.
|
|
|
Post by tcajim on May 9, 2011 16:02:07 GMT -5
Monday -5/9/11
2 board press: worked up to 355 - just missed.. not tight enough and bar came out of my groove.... spotter just touched bar back into groove and then it went up.... 325 was very easy before that
Pull ups: warm/24, 15, 10, 10
Shoulder presses
Floor presses
Tri push down
Lat bar, seated cable row face pulls
Done.
Bench was good today... - when I get more 'familiar' with the 355 weight... that will come off a one board easily..the strength is there now...
I decided I won't do '315' anymore.. I'll load the bar with 10lbs.. 2 5lb plates, and then begin my day's benching so my 315 plate weight is actually 325.... should work good for the psychology of my comp. and the bench event
|
|