ChicagoPowerlifting.com

[Drewb1]

Based on my weekends and some family stuff I will not be doing the Summer Bash. I just can't concentrate on training for a PR right now. I will however plan on helping out anyone who needs help during the meet. Hopefully I'll do the Rise of the Deadlift/Beast of the Bench Press this year.

[Drewb1]

Week 1 – DE Week (week of 6/21)
1. Mon 6/21/10 – Rest
Walk (lunch): 2 miles
Cut back grass

2. Tues 6/22/10 – Garage
Foam
Jump rope (40 sec rest): 5x1min
Dynamic warm-up
Kb 1 arm swing (35) + keg clean (50) + MB slams (25): 5 sets of 10, 30 sec rest

3. Wed 6/23/10 – DE Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up
Bench press warm-up: 20-45, 10-135, 10-195, 8-225
DE bench press (mon mini, 9x3, 30 sec rest): 3-135, 2x3-145, 6x3-155
Swiss bar bench burn out: 18-145
Swiss bar tri ext: 20-35, 15-55, 12-65, 12-70
Swiss bar curl: 12-35, 12-65, 10-95

4. Thurs 6/24/10 – DE Lower – no shoes no belt
TT: 5 min
Foam, mobility, & dynamic warm-up
Squat warm up: 10-45, 10-135, 10-195, 10-235, 8-285
Box Squat (light, 13”, 10x2): 2-185, 2x2-205, 7x2-215
Band Sumo DL (mon mini): 3-105, 3-155, 3-175, 3x3-200
Ball abs: 3x12

5. Fri 6/25/10 – Rest

6. Sat 6/26/10 – Upper (early had to go out of town)
TT: 5 min
Foam, mobility, & dynamic warm-up
Close grip incline press (30ch, 1 min rest):10-45, 10-95, 10-115, 5-140, 5-150, 5-150 (w/ 60ch)
Fat bar DB row: 10-65, 2x10-75
Strap push-ups: 12

7. Sun 6/27/10 – Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Straight leg dl (30ch, 1b): 10-135, 10-155, 10-185, 10-205, 10-225
Front squat (close stance, belt): 10-45, 10-95, 10-135, 8-155, 6-175, 6-185

[Drewb1]

Week 2 – ME Week (week of 6/2
1. Mon 6/28/10 – Rest
Walk (lunch): 2 miles

2. Tues 6/29/10 – Garage
Foam
Dynamic warm-up
Jump rope (45 sec rest): 6x1min
Kb 2 arm swing (44) + sandbag lift (75) + weight vest vert jumps (20): 5 sets of 10ea, 45 sec rest

3. Wed 6/30/10 – ME Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up, w/ med ball warm-up
Bench press warm-up: 30-45, 10-135, 8-185, 6-225, 2-275, 1-295 (felt weak decided to bench raw today)
2b(w/ micro): 2-275
3b(w/ micro): 2-285, 3-265, 3-270
Tri push down: 15-50, 12-70, 15-70, 12-70
Front plate raise: 4x10-25

4. Thurs 7/01/10 – ME Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Yoke Box Squat (14”, +60ch): 10-75, 10-125, 10-165, 5-255 added ACE & belt: 3-305, 3-325, 2-335
Sumo DL (30ch): 10-135, 6-225, belt: 4-315, 3-405, 3-455
Ab wheel: 4x10

5. Fri 7/02/10 – Rest

6. Sat 7/03/10 – Upper + Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Close grip warm-up: 10-45, 10-135, 10-155, 10-175
Close grip bench (30ch, 3b): 5-185, 5-205, 5-225, 5-235
Pull ups: 10,2x8, 6
Yoke GM: 10-bar, 10-75, 10-85, 10-95
KB 2 arm swing: 10-35, 3x10-44

7. Sun 7/04/10 – Lower
TT: 20min
Abs

[Szorc]

Felt weak so you decided to bench raw? Not sure how I feel about that statement.

[Drewb1]

LOL, I figured if I was having trouble with my raw warm-up, I did not want to put on the shirt, I thought I could use the extra raw work.

[Drewb1]

Week 3 – ME Week (week of 7/05)
1. Mon 7/05/10 – Out of town
TT: 1 mile

2. Tues 7/06/10 – Garage
Foam
Dynamic warm-up
Jump rope (40 sec rest): 5x1min
Sledgehammer (16-10 ea side) + sand bag carry (75) + sled drag (75): 5 sets, 40 sec rest.

3. Wed 7/07/10 – ME Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up, w/ med ball warm-up
Bench press warm-up: 20-45, 10-135, 10-185, 8-225, 2-275
3b(shirt): 5-325
1b: 1-365, 1-385, 1-390
Rope tri push down: 20-30, 12-50, 2x12-55
Rack rows: 4x10-15ch

4. Thurs 7/08/10 – ME Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Squat warm-up: 10-45, 10-135, 10-195, 10-235, 6-285
Squat (Ace briefs): 5-335, 1-385, 1-435, 1-450, 1-460
Sumo DL (1b, Ace briefs): 8-135, 8-225, belt on: 5-315, 5-365, 5-375
Ball abs: 4x10

5. Fri 7/09/10 – Rest

6. Sat 7/10/10 – Upper
TT: 5 min
Foam, mobility, & dynamic warm-up
Stand sh press: 10-45, 10-65, 10-95, 5-115, 5-135, 3-150, 1-170, 1-180, 1-185 (PR)
One arm db sh press: 1-80 right & left, 1-100 right only
Swiss bar tri ext: 15-35, 15-55, 15-65, 12-75

7. Sun 7/11/10 – Lower
TT: 5min
Foam, mobility, & dynamic warm-up
Str leg dl (2b, 30ch): 10-135, 10-155, 10-175, 10-185, 10-205, 10-225
Split squat: 10-45, 10-65, 10-85, 10-95
Tire flip: 3 sets
Abs: several sets

[Drewb1]

Week 4 – DE Week (week of 7/12)
1. Mon 7/12/10 – Mini
TT: 15 min
Foam
Hang snatch + str leg dl warm up: 3x10-bar
Hang snatch: 1-65, 1-85, 1-95, 3x1-100

2. Tues 7/13/10 – Garage
Foam
Dynamic warm-up
Jump rope (45 sec rest): 6x1min
5ea - Kb 1 arm swing (44) + 10-keg clean & press (50) + 10-MB slams (25) + 5 - Overhead keg walks (50): 5 sets (45 sec rest)

3. Wed 7/14/10 – DE Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up
Bench press warm-up: 10-45, 10-135, 10-185, 8-225, 5-245
DE bench press (mon mini + micro, 8x3, 30 sec rest): 3-135, 7x3-155
Swiss bar tri ext: 10-35, 15-65, 15-75, 12-80
Swiss bar curl: 10-55, 12-75, 12-85
Strap push up: 3x10

4. Thurs 7/15/10 – DE Lower – no shoes no belt
TT: 5 min
Foam, mobility, & dynamic warm-up
Squat warm up: 10-45, 10-135, 10-185, 10-225, 8-285, 5-300
Box Squat (light + micro, 13”, 9x2, 30 sec rest): 2-135, 2-185, 7x2-205
Band Sumo DL (mini): 2-125, 2-155, 2-195, 3x2-210
Ab wheel: 4x10

5. Fri 7/16/10 – Out of Town

6. Sat 7/17/10 – Upper + Lower @ SIU
Row machine: 5 min
Mobility, & dynamic warm-up
Close grip Incline press: 10-45, 10-135, 6-165, 6-185, 4-200, 3-210
DB row: 8-80, 6-100, 6-110
Romanian DL: 10-45, 10-135, 10-225, belt on: 10-315, 10-335, 10-350
Walk: 2.2 miles around lake

[Drewb1]

Week 5 – ME Week (week of 7/19)
1. Mon 7/19/10 – Mini
Walk (lunch): 2 miles
TT: 10min
Foam, dynamic warm-up
Strap row + Snatch Squat (95): 9-7-5

2. Tues 7/20/10 – Garage
Foam
Dynamic warm-up
Jump rope (40 sec rest): 6x1min
Sandbag lift (75) + Kb one arm snatch (44) + pull-ups (40 sec rest): 10+5ea+4 - 3 sets
3 min rest in between
KB one leg dl (44) + Keg overhead swing (50) (20 sec rest): 5ea+10 – 3 sets

3. Wed 7/21/10 – ME Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up, w/ med ball warm-up
Floor Press (30ch): 10-45, 10-135, 10-185, 6-205, 4-225, 3x3-245
Tri push down: 15-50, 15-60, 2x12-70
Front plate raise: 3x10-25

4. Thurs 7/22/10 – ME Lower (feeling worn out, went through the motions today)
TT: 5 min
Foam, mobility, & dynamic warm-up
Yoke Box Squat (14”, 30ch): 10-75, 10-125, 10-165, 6-215, belt: 3-235, 3-245, 3-255
Sumo DL (30ch): 10-145, 10-235, 5-325, 5-345
Ab wheel: 3x10

5. Fri 7/02/10 – Rest

6. Sat 7/03/10 – Rest (Home Improvement Day)

7. Sun 7/04/10 – Rest (Home Improvement Day)

[Drewb1]

Week 6 – ME Week (week of 7/26)
1. Mon 7/26/10 – Rest

2. Tues 7/27/10 – Garage
Foam
Dynamic warm-up
Jump rope (30 sec rest): 5x1min
Jump rope (20 jumps) + KB 2-arm full swing (15 - 44): 30 sec rest, 5 sets (time = 7:07)
Bergner warm-up: 10 each

3. Wed 7/28/10 – ME Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up, w/ med ball warm-up
Bench press warm-up: 10-45, 10-135, 10-185, 8-225, 4-250
Reverse band bench (light, 9top): 6-275, 3-315, 1-335, 1-345, 1-350
Rope tri push down: 12-50, 3x10-60
Rack rows (w/ 20 vest): 3x10

4. Thurs 7/29/10 – ME Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Squat warm-up (bare foot & no belt): 10-45, 10-135, 10-225, 6-285, 5-305
Squat: ace brief + belt 5-345, 2-415, 2-435, 1-455
Sumo DL (1b): 10-135, 5-225, 5-315, belt on: 5-365, 3-385
Ball abs + ball back ext + KB 2 arm swing (35): 10ea, 5 rounds no rest
Briefs are starting to feel loose

5. Fri 7/09/10 – Rest

6. Sat 7/10/10 – Upper & Lower (going out of town)
TT: 5 min
Foam, mobility, & dynamic warm-up
Swiss bar sh press: 10-35, 10-55, 10-75, 11-95, 10-105, 6-115, 10-95
Split jerk: 1-135, 1-65, 1-175, 1-185, 2-135
Front squat (clean grip): 10-45, 10-65, 10-85 need more wrist flexibility can’t keep bar on shoulders
Overhead squat: 10-85, 4-95, 7-95, 7-95
Swiss bar pull-ups (8 reps) + ring push-ups (10 reps): 30 sec rest, 3 sets
Ab wheel: 4x10

7. Sun 7/11/10 – Out of town
Played basketball

[Drewb1]

Week 7 – DE Week/conditioning (week of 8/02) Trained alone all week
1. Mon 8/02/10 – Mini
Foam
TT: 15 min
Dynamic & Bergner warm-up
Practice pistol squat off box
Front squat from hang clean: 3x3-55
Bike (1min) + KB 2 arm high pulls (10-35) + Burpes (10): 3 rounds, no rest

2. Tues 8/03/10 – Garage
Foam
Dynamic warm-up
Jump rope (30 sec rest): 6x1min
Sand bag cleans (10-50) + Med ball slams (10-25) + Overhead MB vert jumps (10-25): 30 sec rest, 5 rounds

3. Wed 8/04/10 – DE Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up
Bench press warm-up: 10-45, 10-135, 10-185, 10-225
DE bench press (mini, 9x3, 30 sec rest): 3-135, 3-155, 7x3-160
Swiss bar tri ext: 10-55, 10-65, 2x10-75
Ring push up + cheater pull-ups: 20, 12, 8 (time = 2:27)

4. Thurs 8/05/10 – DE Lower – no shoes no belt
TT: 5 min
Foam, mobility, & dynamic warm-up
Squat warm up: 10-45, 10-135, 10-230, 6-280 (felt my right hip flexor tighten up)
Box Squat (light, 13”, 10x2, 30 sec rest): 2-135, 2x2-185 stopped, hip flexor getting tighter, did not want to risk it.

5. Fri 8/06/10 – Rest

6. Sat 8/07/10 – Upper
TT: 5 min
Foam, mobility, & dynamic warm-up
Close grip press (warm-up): 10-45, 10-135, 10-155, 10-185
Close grip (3b): 5-225, 5-245, 5-255
DB row: 10-80, 3x6-100
MB chest toss (25) + rack row: 20, 12, 8 (time = 2:20)

7. Sun 8/08/10 – Lower – no shoes no belt, hip flexor felt fine today
TT: 5 min
Foam, mobility, & dynamic warm-up
Overhead squat: 10-45, 10-65, 10-85, 10-95
Straight leg dl (2b): 10-135, 10-185, 6-205, 6-225, 6-235
Split squat: 10-45, 10-65, 10-85, 10-135
Box jumps (18”) + Clean power shrug (95): 20, 12, 8 (time = 4:46) this was a killer, had to rest a little

[The Stone]

Why not do the power work (box jump/jump shrug) first? I've usually been under the impression it is always better to do that type of work first in the workout when you're fresh.

[Drewb1]

True, I was just doing it more for fun and to increase work capacity, plus I added it last minute.

Since I'm not training for a meet, I have been adding small "crossfit" like workouts to the end of my strength training to get in better shape.

[Drewb1]

Week 8 – ME Week (week of 8/09) Trained alone this week
1. Mon 8/09/10 – Rest
Walk (lunch): 2 miles

2. Tues 8/10/10 – Garage
TT: 5min
Foam
Dynamic warm-up
Jump rope (1min rest): 3x1min
Sandbag front squat (10-50) + Burpess (7) + Kb overhead swing (12-44): (30 sec rest): 4 rounds time = 6:32

3. Wed 8/11/10 – ME Upper
Bike: 5 min
Foam, mobility, & dynamic warm-up, w/ med ball warm-up
Floor Press (30ch): 10-45, 10-135, 10-165, 6-225, 3-240, 3-245, 3-250
DB bench (palms in): 3x8-80
Tri push down: 10-50, 10-70, 10-80
Swissbar pull-up (wide): 3x10

4. Thurs 8/12/10 – ME Lower
TT: 5 min
Foam, mobility, & dynamic warm-up
Yoke Box Squat (14”, 30ch): 10-155, 5-205, 3-245, belt light brief: 3-270, 3-300, 3-310
Yoke GM (narrow): 10-55, 10-75, 10-95, 10-105
One leg box squat: 3x10
Ab wheel: 3x10

5. Fri 8/13/10 – Rest

6. Sat 8/14/10 – Rest Summer Bash Meet

7. Sun 8/15/10 – Olympic Day, no shoes
TT: 5 min
Foam, mobility, & dynamic warm-up
Bergner warm-up
Front squat (clean grip): 10-45, 2x3-95, 3-115, 3-135, 1-145 (my wrists were killing me)
Split stance push press: 3-135, 3-155, 3-165
Power snatch: 3x3-95
Tire flip: 4x

[Drewb1]

End log, will start Rise of Deadlift Training Log