Phase 1 Day 2 - Top End Overload Squat

Just for reference the 'day' in the title will be referring to major training sessions, not the calendar date.

Today was obviously Squat Day, and it went fairly well considering I haven't had a bar on my back since early December.  Knee pain subsided throughout the warmup and early sets, and my lower back stayed strong throughout the session.

Day 2 - Squat

-Dynamic Warmup, including some foam rolling of inner thighs and calfs
-Banded Squat w/ ~90lbs of Tension at the top, complete deload of band at bottom of rep:
     135x5
     185x5
     225x5
     275x5
     315x4
     365x4
     405x3
     455x3  for 4sets,
*3-4min. between sets      *weight recorded is including band tension at the top of the rep

I worked up to fairly comfortable triples because I didn't want too much volume just yet, plus I plan on focusing mostly on the Deadlift and Bench for this meet.  Depth might become an issue once I start training at higher intensities, but I'll cross that bridge when I get to it.

Second Set:

-Glute Ham Eccentrics: 4sets x 5reps of 4-5seconds each  (http://www.youtube.com/watch?v=lPXpKNpcZVw)

-Back Extensions: 4sets of 12reps  

I did these mainly to decompress my spine, a technique I've been using after any heavy loading day and find it to be very effective in keeping up my flexibility and recovery rate

-Terminal Knee Extension + Lever: 4sets x 5reps

This exercise looks harder than it actually is, but I was trying to include core in another accessory lift and came up with this:

Try to keep your hips forward throughout the movement(squeeze your glutes) and the feel of the movement is as if you are bringing your belly button to the ceiling.

Overall a solid training session, and will likely do some prowler work or sled drags tomorrow for recovery purposes.

~Jim Scheller

Upper Body - Recovery

One of my Coworkers suggested I do some gymnastics work for stabilization, core, etc... So I jumped into their workout today, was surprised with how much I could still do being ~4years removed from any gymnastic movements.

• Ring Pushups w/ toes on a box - 5sets(s) x 6reps(r)
• Handstand Pushups - 4s x 4r
• Tricep Ring Dips w/ hands supinated throughout - 4s x 5r
• Parallel Bar L sit to Planche(bent knees) to L sit - 4s x 1 w/ 5sec holds in each position
• Side bends on GHR machine - 2s x 5r each side
• Dragon Flags - 2s x 10r  *slow reps

Overall it was mainly a way to get blood flowing throughout my upper body while not taxing my muscles too much.  Tomorrow will be a top end overload day: squat or deadlift, depends how everything feels in the morning.

Phase 1, Day 1 - Top End Overload Bench

Since some of you will be competing in the PL meet at the end of March, as I hope to do as well, I've decided to chronicle my journey in an 'EliteFTS' style of blogging.  I'm hoping this will also keep me consistent with my own training, and create a forum for commenting and advice.

Day 1 - Bench
-Dynamic Warmup
-Bar Bench w/ ~80lbs of chains at the top *for convenience I'm just gunna write the total weight at the top*
     125x5
     175x5
     215x5
     265x5
     305x5
     315x4
     315x5  for 3sets,
*3min. between sets

First set:

The weight moved pretty well, and aside for some slight flaring on last reps of sets, was aiming for 95% at the top, trying to get comfortable under heavy loads again.
In case the embed didn't work: http://youtu.be/8I-aZzLroYc

-Bamboo Bar w/ 25lb dumbbells  suspended from each side
     4x10

This was mainly done because the facility I train/work at has it and wanted to give it a go.  Felt really awkward at first but found my ground and could see its benefit toward staying tight, especially pressing off the chest.

-Green Band Tri Pressdown Paired w/ Core Work
     4x12  + 30sec Planks/Side Planks in between sets

Overall a solid training session.  Comment w/ any questions or email me at jms674@cornell.edu