Ty's No Excuses Training Journal

[tyferrell]

1. Gorrilla Squat Touchdown with Torso Rotation - (x5) (extra set with rotation to weak side)
- x8 with 6 rotation - left foot really attempts to turn out and supinate during eccentric

2. Plank with knee tuck -leg lift - leg curl (x10) (extra set with right) - extend rest break right chest area felt pain while breathing...believe coming from circulatory system -- Immediate end to session!!!!
- x6

[tyferrell]

. Side Plank - progressed 1leg on top of other
set1- 45sec
set2 -45secf
2. Bulgarian squat with rotation - extra set right support
set1 - right support x8 no tension in knee this time but very unstable - left leg support x8 (less tension in left adductors during eccentric - forcefully flatten left foot in pronated state - much better toros twisiting ROM left side)
set2 - much better x8 ea


3. Pushup to hand walkouts - progressed 3 hand steps forward
set1 - x7


4. 4 Count ginga -
set1 - x13 - same left leg adductor low tension during ginga lunge-block with left leg leading


5. Plank leg lift to abduction
set1 - x12 - lowered ROM and made torso even tighter preventing most movement around lumbar spine


6. Dead bugs 1arm with straight legs
set1- x8each - same -right side tension confirmed around tfl - QL tension occurs after muscle fatigue in right tfl area

notes:
warmed up with hybrid yoga for 10min - body responds well after warmup
ran out of time

[tyferrell]

Superset
1. BB Bench Press 3xdrop set (shoot for 3-5 reps)
set1 265x1,245x2,225x3
set2 265x1,245x1,225x2
2. DB Bench Press 3xdrop set (shoot for 6reps)
set1 90x1,80x1,70x2
set2 80x2,70x2,60x4
Superset
3. BB Bentover Rows 3xdrop(3-5reps)
set1 225x1,205x2,185x3
set2 225x1, 205x1 (low back sharp pain after losing focus)
4. DB Bentover Rows 3xdrop(6 reps)
set1 75x5,4,4
stopped from back problem
Singles
BB Deadlift 4sets - did not do out of time

notes:
low back strain real problem- seemed to diminish really quickly

Had some trouble last week and also that ever present time issue. Hopefully today is better:

Hybrid dropset:
3sets BB Bench from 275lb
set1 - 265x1,245x2,225x3 -- felt great -- tension on inside of right arm and left arm seems slower.
set2 - 285x1,265x1,245x1,225x1 - pushed by a spotter for one more set

3sets DB Bench from 200lb
set1 - 200x1,180x0,160x1
set2 - 190x1, 180x1

s.s.

6sets BB bentover rows from 225lb
set1 done with db 120x3,100x5,90x7,70x7,80x6
set2 bb 205x1, 195x1, 175x2, 155x3, 135x3


--- very tiring but got through it

[tyferrell]

Deadlifts:
5x3 at max deadlift for prone hand grip.

Left hand is a very weak link:
315x1
295x1
275x1
275x1

Each set the left hand slipped and I could not safely perform another rep

Left hand grip training:
1 hand DB deads left hand
95x3
100x2

[tyferrell]

-15 min Hybrid Yoga

- Circuit for assymmetries:
0. 4 Count Ginga
set x12
1. 1 Leg Squat
set1 - x8
2. Dead Bugs Ipsilateral
set1 - 6ea - right side tfl/IT area tension throughout
3. Ginga to deep squa rollout
set1 x4 - right leg support awkward
3. Pushup to Plank Rotation
x7
4. Gorrilla Squat Touchdown to rotation
set1 - x2 left heel elevated - x2 both elevated

note:
outside left foot and left knee tension

[tyferrell]

Had some trouble last week and also that ever present time issue. Hopefully today is better:

Hybrid dropset:
3sets BB Bench from 275lb
set1 - 265x1,245x2,225x3 -- felt great -- tension on inside of right arm and left arm seems slower.
set2 - 285x1,265x1,245x1,225x1 - pushed by a spotter for one more set

3sets DB Bench from 200lb
set1 - 200x1,180x0,160x1
set2 - 190x1, 180x1

s.s.

6sets BB bentover rows from 225lb
set1 done with db 120x3,100x5,90x7,70x7,80x6
set2 bb 205x1, 195x1, 175x2, 155x3, 135x3


--- very tiring but got through it

Hybrid dropset - definitely get the 3 sets
Shit didnt get 3 sets....ran out of time
BB bench from 285lb
set1 285x1,265x1,245x2,225x3
set2
set3
DB bench press from 200lb
set1 200x1,180x1,160x2
set2
set3

s.s.

BB Bentover Rows from 205lb
set1 245x0,225x1,205x1,185x3
set2
set3
DB Bentover Rows from 160lb
set1 160x2,150x3,140x3
set2
set3

90 sec to 2min rest break


afternoon training:

1/4 mile hike and warmup drills
5x80 yard uphill sprints

[tyferrell]

Hybrid Yoga 15min

Circuit:
1. 1Leg Jump 2leg land
set1 x10
set2 x12
2. Handstands with partial presses
set1 x1
set2 x3
3. Plank to leg lift to scorpion
set1 x8
set2 x6
4. Squat to torso rotation (heels elevated)
set1 x8
set2 x6
5. Plank Knee Tuck to Leg Lift to Leg Curl
set1 x4
set2 x4
6. Inchworms arms than feet
set1 x2
set2 x2

[tyferrell]

Deadlifts:
5x3 at max deadlift for prone hand grip.

Left hand is a very weak link:
315x1
295x1
275x1
275x1

Each set the left hand slipped and I could not safely perform another rep

Left hand grip training:
1 hand DB deads left hand
95x3
100x2

Left hand strength my be salvageable or not. See what I can do about it.
10min warmup
BB Deads
275x2
s.s.
DB Left Arm Dead
100x3
BB Deads
315x1 -under over hand grip - felt heavier than it should have and the bar was twisting into my right side
DB Left Arm Dead
100x3
BB Deads
325x1 - same problem
DB Left Arm Dead
100x3
BB Deads
335x1 - same problem
DB Left arm dead to swing
100x3

*dont think left hand grip is an easy cleanup.... the twisting problem actually stems from doing the 1arm deads

afternoon

DB Turk Getups
25lb x 2 each side
did this more as a test to see where I was....right side is definitely weaker during standing portion.

[tyferrell]

Technical Training for deads. After yesterdays performance I need to find the weak point in the lift and just clean it up. Use approx. 50% my max RM (375lb)

Deadlift drills - 5x185lbx3
Toe Touch to Squat touchdown to torso rotation to Overhead squat with heels raised - 5x3
Hybrid Yoga and a few dynamic drills

[tyferrell]

Well ended up drinking with good friends the night before and was in no condition to train in the morning. I did do some mid speed sprints during one of my interval trail running classes. Don't think I will ever give up drinking.