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Patrick Ward
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« Reply #885 on: February 08, 2010, 11:15:18 PM » |
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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
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Patrick Ward
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« Reply #886 on: February 11, 2010, 08:19:10 AM » |
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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
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Patrick Ward
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« Reply #887 on: February 17, 2010, 04:42:42 PM » |
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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
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Patrick Ward
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« Reply #888 on: February 21, 2010, 11:12:45 AM » |
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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
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Patrick Ward
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« Reply #889 on: March 02, 2010, 07:28:02 AM » |
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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
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Patrick Ward
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« Reply #890 on: March 02, 2010, 08:44:32 PM » |
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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
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Patrick Ward
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« Reply #891 on: March 03, 2010, 10:58:36 PM » |
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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
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fufu
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« Reply #892 on: March 04, 2010, 07:46:31 AM » |
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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?
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Patrick Ward
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« Reply #893 on: March 05, 2010, 09:05:49 AM » |
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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 |
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fufu
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« Reply #894 on: March 05, 2010, 10:15:44 AM » |
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How long did you train the Olympic lifts seriously for?
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Patrick Ward
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« Reply #895 on: March 05, 2010, 06:06:35 PM » |
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How long did you train the Olympic lifts seriously for?
A number of years - around 3. patrick |
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Patrick Ward
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« Reply #896 on: March 05, 2010, 06:08:59 PM » |
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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
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Patrick Ward
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« Reply #897 on: March 10, 2010, 05:08:23 PM » |
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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
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Patrick Ward
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« Reply #898 on: March 12, 2010, 10:16:00 PM » |
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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
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IainDaniel
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« Reply #899 on: March 15, 2010, 07:44:32 AM » |
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Jake Delhomme..... wtf?
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