Patrick's Training - Trying something new

[Patrick Ward]

2/8/10

Warm up

1) Speed bench - 175 + chains/8x2
2) Trap bar DL - 390/3x3
3a) BB Step up - 155/3x5ea leg
3b) Poor man's glute ham - 3x7

patrick

[Patrick Ward]

2/10/10

Warm up

1) Vertical Jump - 8x3
2) Floor press - 255/3x2; 265/1x1; 270/1x1
3a) Chin ups - +44/3; +62/3; +70/2; +90/2
3b) Blast strap fall outs - 4x10

patrick

[Patrick Ward]

2/17/10

Back to journaling today.  The last few workouts have been lighter, to back off a little bit before going heavy today and friday.  Ran some tempo runs (10x100yrds) yesterday.

Foam Roll
Warm up
1) Trap bar dl - 410/1x1; 430/1x1; 440/1x1
2a) 1-leg DB box squat - +30 (15lb DBs)/3x5ea leg
2b) Stability ball leg curl w/one-leg eccentric - 3x10 (5ea leg)

will do some more tempo runs tomorrow.

patrick

[Patrick Ward]

2/19/10

Foam Roll
Warm up

1) Floor press - worked up to 275 for 1

stopped there.  hadn't slept well because I was getting sick (I have been pretty sick for the past two days now).

2) 1-arm DB bench press - 75/1x8ea arm; 85/2x8ea arm
3) Chin ups - +35/3x5; BW/32 total reps - various grip pull up medley.


patrick

[Patrick Ward]

3/1/2010

Foam Roll
Warm up

1) Deadlift - 365/6x1; RI = 90sec
2) Bench - 225/8x2; RI = 60sec
3) 1-arm cable row - #11/1x6; #13/2x6ea arm; RI = 45sec

patrick

[Patrick Ward]

3/2/10

Foam Roll
Warm up

Did some conditioning ciruits with some body weight exercises a low level plyometrics plugged in.  Then rode the airdyne for 10min.

patrick

[Patrick Ward]

3/3/10

Did some power work today

Foam Roll
Warm up

1) Clap push up - RI= 30sec - 4x6
2) Hang power clean - RI = 45sec - 185/6x1; 155/3x3
3) Leg Circuit
- BW Squat x20
- Luge - x10ea leg
- Jump squat x10
- Jump lunge x5ea leg
Rest between exercises = 20sec
Rest between sets = 60sec
Number of sets = 3

1st time doing cleans in many many months.  Just wanted to see how the left clavicle would hold up.  It is pretty swollen.  Doesn't hurt as bad in the past though.  My form was really really rusty, lol.

patrick

[fufu]

I know you talked about it before, but how did you originally injure your clavicle? Was it a single instance or something that accumulated over time?

[Patrick Ward]

I know you talked about it before, but how did you originally injure your clavicle? Was it a single instance or something that accumulated over time?

Can't link it to a single incidence. Just overtime - and probably from crappy catch technique in the clean, where the bar was just dropping down really hard on my clavicles.  I was never really good at "meeting the bar"....it was always more like, "I'll just get way under the bar and brace for impact when it meets me."  lol

patrick

[fufu]

How long did you train the Olympic lifts seriously for?

[Patrick Ward]

How long did you train the Olympic lifts seriously for?

A number of years - around 3.

patrick

[Patrick Ward]

3/5/10

Foam Roll
Warm up

1) Squat - RI= 60sec - 275/8x1; 225/2x3
2) Bench press - RI= 60sec - 235/4x2
3) Chin ups - RI= 60sec - +62/4,4,4,3

patrick

[Patrick Ward]

Just got back in town from working with a client in Colorado for the past 4-days.

Worked out everyday while I was there (all total body workouts as usual).  Felt pretty good training at altitude.

patrick

[Patrick Ward]

3/12/10

Foam Roll
Warm up

1) Squat - RI = 60sec - 295/5x2; 225/2x5
2) Bench press - RI = 60sec - 235/3x3
3) Chin up - RI = 60sec - +62/3x5

patrick