Ty's No Excuses Training Journal

[tyferrell]

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

Needed some changes to fit the training in may short training window. First thing was a rest break crunch. I simply don't rest. Unless you count changing out the weights.

Took forever to get warmed up to the point I was confident to lift the needed weight. Left shoulder and the left area around iliac were in dull pain. 20 min fucking warm up (sigh)....finally ready to lift:

BB bench
set1 285x1,265x1,245x1,225x3 - numbers dropped....I was a little shy of challenging left shoulder
set2 265x1,245x2,225x3,205x3
set3 265x1,245x2,225x3,205x3
s.s.
BB Bentover Rows from 205lb
set1 245x0,225x1,205x1,185x3
set2 225x1,205x2,185x3,165x4
set3 225x2,205x2,185x3,165x4

[tyferrell]

Hybrid Yoga 15min

Circuit:
1. 4 count ginga
set1 - x20
set2 - much faster x12
1a. Plank to Spiderman
set1 -x10
set2 - x4 left x8 right (for low rom)
2. 1Leg Jump 1leg land and stabilize
set1 x13
set2 x15 - 5 left - 10 right (for low stable control)
2a. 1 leg RDL with twist
set1 - x8
3. Handstands with partial presses
set1 x3
3a. Wallpresses
set1 x5
4. Plank to leg lift to scorpion
set1 x9
4a. Bentover Tcobra
set1 - x10
5. Squat
set1 x4
5a. Straight leg kicks
set1 x20
6. Plank Knee Tuck to Leg Lift to Leg Curl
set1 x6
7. Inchworms arms than feet
set1 x2

[tyferrell]

Hybrid Yoga 15min
Late arrival to the gym
Warmup 10min - deadlifting with hook grip

Deadlift prone grip try to peak at 345lb
singles - hook grip 295x1 - under over grip - 345x1 - hook - 275x0
s.s.

Planks to knee tuck leg lift and leg curl
2x4

afternoon:
interval trail run
capoiera drills

[tyferrell]

Took the day off yesterday.

Hybrid Yoga
No Warm up besides that

Triset - but really focused on getting 10 sets of chinups in ...no rest break for the most part ... did help out some folks as i was training though....so I guess I did have rest breaks.
1. Chinups x6,x6,x6,x4,x2,x3,x3,x4,x4,x4
2. Inverted Planks with Knee tucks 4x4
3. 1 Arm 1Leg DB Deads 4x100lbx6

afternoon
Left lateral anterior portion of the knee and left medial posterior portion of the ankle.... felt funky. So I hiked 1 miles of trails and did some Capoiera drills on a helipad until a helicopter interrupted me.... go figure.

[tyferrell]

My yearly periodization scheme is about 8-10 weeks out from ending. For the finale I am looking to do two things:

1. Drop to 11% BF
2. Lift 405lb nearly raw - I already see I will need straps

Got some work ahead of me

Early morning:
Didn't get into the Hybrid Yoga

Morning
reversed the exercise order

BB Bentover Rows from 235lb
set1 235x1,225x2,205x2,185x3,165x3
set2 225x1,205x2,185x3,165x4,155x4
set3 215x1,195x2,175x3,155x4,135x3
s.s.
BB bench (285lb) - during warm up right shoulder and lower chest area were giving signs for me to not bench so I decided to change to plyo pushups and normal pushups
set1 plyo x5, plyo x6, plyox4, plyox2, 10 pushups
set2 plyo x5, plyox4, plyox2, plyox1, 10 pushups
set3 pushupsx10, pushupsx8, pushupsx5, pushupsx4

afternoon training
20 min of aerobic activities
- intervals of hiking, lunging, and sprinting 3x1min hike, x15 lunges, x20sec sprints
- Capoeira drills

[tyferrell]

Hybrid Yoga 15min

Circuit:
1. 4 count ginga
set1 - x20

1a. Plank to Spiderman
set1 -x12

2. 1Leg Jump 1leg land and stabilize
set1 x9

3. Warrior with lateral tilt hand to floor
set1 - x3

[tyferrell]

Hybrid Yoga 15min

Warmup 10min - deadlifting with hook grip (last week peeked at 295lb with hook grip)

Waveload style of lifting today
Hookgrip Deadlift -135x8,185x3,225x1,275x1,305x1,315x0 (peaked at 305lb for hook grip)
Under/Over grip - really don't want to do this grip too much, but this will probably be the grip I will use for 405lb lift. Today restored my confidence in this grip - 345x1, 365x1 (easy stuff)

Afternoon - 20min cardio
Uphill interval runs
3x 1min/52sec/40sec with 1min uphill hikes

Capoiera drills

Late Afternoon
2.5 mile hike

[tyferrell]

15 Min Hybrid Yoga


1. Chinups - need 43+ reps
x8,x6,x6,x4,x4,x4,x3,x2,x2,x1 went done to 40 reps
2. Handstand Presses
x3,x2,x1,x1,x1,x1

afternoon
cardio 45min
- ocean kayaking
- ocean swim

[tyferrell]

Next two days I will be backing off of morning training a bit for CNS recovery.

Morning:
20 min Hybrid Yoga

Afternoon:
Interval Trail Running 20min

[tyferrell]

Morning:
Hybrid Yoga 15min