Ty's No Excuses Training Journal

[tyferrell]

Early morning:
Yoga Patterns

Morning:
Foam roll
Working on right leg assymmetry with Yoga patterns and some conditioning drills:
1. Grey Cook Plank with hip flex/ext drills 2x4
2. Grey Cook Deep squat drill 1x4

[tyferrell]

Early Morning:
Yoga Patterns - felt very tight today

Morning:
1. Partner Ginga 1min
2. Partner Capoiera - inside crescent 1min
3. Partner Ginga - side squat to outside crescent 1min
90 sec break

Don't drop the weight! 2x15/16

4 exercises with weight plate 35lb
1. 1 Leg RDL
2. Standing twist (weight at chest) and push diagonal up
3. Squat touchdown to Overhead Press
4. Split Squat with diagonal twist (hold weight at chest)

4x4 one after another
s.s.
1. handstand

Afternoon:
Ocean swim
2. gorrilla squat touchdown to overhead squat

[tyferrell]

Early Morning:
Yoga patterns

Morning:
Wanted 4 sets but ran out of time so I did 2 sets of each
1. DB 1Arm Deadlift from block 90x8,12,16
2. Ginga to squat 45sec
3. Handstand Presses x2
4. Ginga to lunge to squat 45sec
5. Chinups x10,x8
6. Ginga to lateral lunge 45sec
7. BB Sumo Deads 205x5,225x5
8. Ginga to lateral unge to sweep 45sec

Afternoon:
1/2 mile run uphill
4x rock clean to throw
3x rock carries
1x 100yd sprint uphill

[tyferrell]

Early morning:
Yoga Patterns

Mid morning:
Foam roll
Stay in the plank 44 reps of various plank held exercises

Afternoon:
Ocean kayaking and ocean swimming

[tyferrell]

Early morning:
Yoga Patterns

Morning:
1. 1Leg DB deads - from a lower block -150lb x4x8
2. Plyo Pushups 4x6
3. Gorrilla Squat Touchdowns with twist extra on weak side right side less rotation 4x8
4. BB Sumo Deads singles

end up doing exercises 1-3 for 2 sets and then doing singles for deads. I maxed Sumo at 325lb and normal at 365lb

[tyferrell]

Morning:
Started off really bad...my ability to bench is down again. I tried t-bar but that exercise is definitely not for me.

Bench partials 2x275lbx3
Bench press 3x255lbx3
Seated row 160x5,180x3,200x3

Miserable morning workout...shake it the fuck off and prepare for afternoon training

[tyferrell]

Early morning: Yoga Patterns - Body feels really sore. Not sure why...

[tyferrell]

Very sore body

Early Morning Yoga Patterns

Morning:
S.S. 6x6
1. BB high step ups 6x95x6ea
2. DB Curls 70lbx6,80lbx6,90lbx4,90lbx5,90lbx4,90lbx3

[tyferrell]

early morning:
yoga stretch patterns....lower back still stiff.

[tyferrell]

Way too much trauma to the body last week. I am just now able to deal with the gym. After that last max strength training bit I am switching to hypertrophy and a few burst of max hits. I'll do this for approx 4 weeks. The whole time gradually increasing load and decreasing volume to get back to max training.

Morning:
S.S. 2min rest
1. BB Deads (correcting my form to match heavy deads) 3x135x40,20,20
2. DB OVHD Lat Lunges 2x10lbx20