Lets take a look at how stupid Mark is. 4 weeks of at least 15 reps over 90% a training session for all the major lifts. I blew my CNS's butt out. So now today I felt the total back lash of it. I did take off my squat suit bottoms (but yah right I was getting at least 70+lbs out of a z-suit bottoms) So lots of BCAA's, glumatine and extra sleep. Lets see if that helps. My deadlift didnt suffer just the squat. I should have noticed what I started having insane joint pain and my sleep was suffering.

Started 5/3/1 with 400 max figured that was enough of a drop between suit bottoms being off and my suit bottom max. 1 minute rest
305x5
325x2
called it quits here was not gona fry the CNS even more if I couldnt even get 5 reps out of what should have been 80% of my estmated raw max. Gona estimate a max raw from these numbers take 10% off and start next week with this. Even if I under guess at least its better than over training again. My deadlifts are still gona be fine. Squat is just an accessory to the deadlift for me. Jim Wendler said start with your max and 10% off or more. So I figure taking a max from these numbers and taking 10% will allow me to start way under what I'm capable of, but since the last set is suppsed to be a rep max I will still get my strength from a ton of reps.

Deadlift from bellow knees. 2 minute rest
275x5
290x5
310x7 probably had 3-4 more reps maybe even more it was really easy, but called it quits here 2 reps over 5 was good enough for me and didnt wana damage the CNS anymore. Taking it easy is smart right now.

Was going to do deadlifts here for reps but figured I might be able to benafit more from the speed of power cleans from bellow the knees.
135 for 3 sets of 5. Next week it will be 5 sets of 5. It was supposed to by 5 sets of 10 of deadlifts but I changed it to power clean for sets of 5 and didnt wana do the 5 sets as fear of CNS overload.

Chins supper set with hammer curls 20lbs both hands at the same time, 30 seconds rest after the hammer curls. So chins jump immediately to hammer curls then rest 30 seconds,
3,10
1,10
1,4
1,3
half a rep, 2

I stoped bellow failure on those first 10 sets I just wanted 10 reps and 3 chins, but the second set major drop off in chins and then i gadually got hit bad on the hammer curls. The lactic acid was insane.

I am gona take a epsom salt before class. hopefully that will help some. Also double up on my vitamins and minerals and consume more water this week.

Great job today Mark! Real good session.

Since your not able to train next Saturday (I'll be at CSM) just do the gym lifts I outlined for you Tues and Wed. For Saturday just work Front Squats, barbell overhead and chins at the gym if possible or if you show up at CSM just ask to be part of the staff and get a workout that way, haha.

The Saturday after CSM we'll focus on beating what you accomplished today.

Great Job!
Tony

First time training grip directly in a week.
Softball large
R 25lbs 3 reps
L 15lbs 5 reps

IM Hub
R 30 fail at 45
L fail at 30

Titans telagraph key
R: 7.5lbs 4,6
L: 5lbs 20,15

Grippers filled down
R: T-5 1-5 2-0
L T-5 1-0 ring finger is killing my me so I didnt go any higher than the trainer.

Sledge hamemr 12lbs towards
Right marking 10: 5,5
Left marking 9: 5,3

Sledge hammer away 8lb
Right marking 9: 3,1
Left marking 7: 3,1

Rotation 8lb
right marking 6: 5
Leftmarking 5: 7

no crimp grip gona alternate crimp grip and normal rotation

Extensor pegasus 25lbs
3 reps

flexor pegaus 32.5lbs
10 reps easy easy easy

Plate curl board 10lbs (10lbs is a little harder than a 25lb plate)
right hand 2
left hang 2

Nail bend double under hand practiced using power breathing and got a farther kink.
1/4 7"

Good job. My hands feel sore just reading it, hahaha.

The Titans telegragh Key is cool grip tool and the IronMind Hub is no joke as well. 30#'s is rather good.

Tony

A quick story before I post my training it will make sence after you read the training.
I had a swim coach back when I was swimming age group. This guy was probably one of the most dedicated, trusting, and friendly individuals. But when it came to coaching he was as tough as nails. He busted our butts and made us work harder than we ever dreamed possible. He knew when we pushed ourselves to our limits, and he knew when we were slacking just 1%. As a human being he was a great person and left a major impact on me. Sadly since he was from another high school after I left age group never got to train with him again, but at later meets for high school when we would swim against them he would always chear for me and even tell small mistakes I was proforming despite being the opponent. There was a short time when he took a quote and put on the pool deck on a banner the quote lived with me since

"If you ain't puking, you aint giving your all"

Here is todays training:

1:30 rest in between sets focused on speed
Power clean from knees no belt:
195x1, 195x1, 195x1 200x1, 205x1, 205x1

30 seconds rest maybe 25 I was sure not to go over 30 between sets (quite brutal)
Olympic squat butt to floor 1 second pause and up feet closer than shoulder width. no belt. none of that rest pause at the top eaither as soon as I reached the top I droped back down again constant motion focusing on speed.
135x10,10,5,2
I feel I didnt push myself hard enough, but at the time I felt I did
at this point I attempted to walk to the bathroom and puked my guts out

within 2 minutes I was at the leg curl machine. I love this one its an old school chain nautalus one. Weight only goes to to 140 and not many people can even do that. It's insane.
30 seconds rest beween sets.
70lbs X10,10,10,10

Quickly loaded up a bar standing calf raises with a 2 second pause at the top
135x15,8

more hobbling to the bathroom where I puked up the rest of my shake.

Legs are still shaking as I type this almost 2 hours later.

After I came home puked some more: took my some mylanta because I figured vomiting was going to create a lot of acid so took it to help with it.

Went downstairs in my basement to do grip still feeling sick.

Took another shot at the hub:
Right: 30 easy, 35 broke it off the ground didnt lock it out
left: 30 fail

Titans telegraph key
Right 7.5lbs 6/5
left 5lbs 20/12

Grippers filled down 1 minute rest
R: T-5 1-5 2-almost closed would have closed it if it wasnt filled
L: T-5 1-1 2-N/A

Sledge hammer towards 12lbs singles today 30 seconds rest 27 markings on the handle
Right: 13/1 14/1 16/1 17/1 still had more in me
Left: 11/1 12/1 13/1 14/1 still had more in me

Away 8lb: this was just weak today not sure why
right 9:1
left 7:1

Crimp grip roation (basicily its thumbless and you are squeesing it your hand with just tips of your fingers) 12lb hammer
Right 3:5
left 3:2

Extensor pegasus now pausing for 2 seconds between reps
25lbs 1 rep

Flexor pegasus now pausing for 2 secodns between reps
32.5lbs 4 reps

Plate curl board
10lbs right 5
10lbs left 4

Worked on my kinked nails trying to finish them double under hand. I need to get more flexability for double over hand. Lots of shoulder disclocation stretches.

Reasons for the changes in the gripping. 4 rotation exercises a week 2 much. 2 is much better. Adding in singles to help with the start of nails. I have the staying power just not that push power anymore. When it comes to braced bending I'll be fine, but non braced I need that speed off the start so thats why sledge singles. The pegasus pauses again I need the speed and strength power not staying power.

Mark,

Wow, quite a workout! I had a drill sergeant who told me the same thing about running. I don't care much for puking, though I must say puking gave me a "second wind" in the run.
I agree with you about those nautilus machines! we had a leg curl donated to us, and its tough. I can't get full reps with the full rack, I have to drop it back 1 or 2.

Shon

destroyed a 1/4" by 7" cold rolled steel bar.

Mark,

You really don't need to puke...... really. hahaha

Training is looking good.
Here are some pointers for the upper body session....

1. Instead of doing the inclines and then floor presses try doing the floor presses later in the session.

example:
Incline press
Bent over Rows
Curls
Floor Press

The curls will help warm up and cushion the elbows for the Floor Presses.
The first two lifts in any session are the primary movements the last two are auxilary.

2. Tabatas or interval training works best with full body movements and light wts (30 to 50% of max). You may use the 20 seconds on/ 10 seconds off routine or for a more "event" style conditioning use the 60 seconds on/ 20 seconds off.
Doing a tabata pressing routine may have slight benifits but not nearly as much as a full body tabata routine.


Lower body session....

(I'll be back later)

another 1/4 nail 7" double over hand. 3-4 minutes.

will also note legs are sitll pretty darn sore

I'm back...haha. Been busy.

I understand about the rack. The guys at the gym need a place to do curls.


Lower body:
No need to have so short rest periods. The routine I set up is to build a solid base to work from. 2 minutes between sets is fine. This will allow you to have more strength for all the sets.



Tabata's
A good interval training exercise is the simple clean and press. Just use around 30 to 50% of your max clean and press. It's a gasser, haha.

Tony

Millitary press 3x5 140 fast
speed work 95x 4x3 fast

Pendly parallel back row 185x5,4,2

Dips 3 sets

hammer curls 3 sets of 40lbs

Pushdown 22.5 100reps

reverse curl cable 15lbs 31reps

1:30 second rest for each.