2009

[jiritt0]

have some head congestion..runny nose.. developing last night/today.. no work today so im just lounging around trying to get better.. hopefully i can still kill it tomorrow in the gym.. and even go ahead with my weekend as hoped..

I was planningo n see the Chiefs play the Eagles this weekend... or at least tail gating with some people i know and watching it at a bar or something if standing tickets are sold out.. wonder what life would be like wearing the opposing teams gear at the linc...haha

[jiritt0]

warmed up; no movement, was stuck in weight room!

prehab: band pull aparts, 20 lateral TKEs (left of knee), 1min shoulder tractions

weights:

DB swings: 4x35,45,45,45,45,35 -- all with a purple band

15 band pull aparts, 15 hip flexor pulls (purple bands)

front squats - 5sets of 5 at 135
RDLs - 5 sets of 5 at 95
(both with a purple band)

15 band pull aparts, 15 hip flexor pulls (purple bands)

floor presses - 10x45,75,75,75,75
plyo pushups - wide grip off of 4"boxes - 5 reps per cycle

15 band pull aparts, 15 hip flexor pulls (purple bands)

power steps (lateral) - 8 each leg with elite band thing (highest tension)
4 chinups, 4 pullups


15 band pull aparts, 15 hip flexor pulls (purple bands)

DB shrugs - 3x10x60s
glute ham rolls on a swiss ball - 15

15 band pull aparts, 15 hip flexor pulls (purple bands)

abs: 3x thro
60 second plank
10 side bends with 45pd plate (each side)
15 band pull aparts, 15 hip flex pulls (purple bands)


15 band pull aparts, 15 hip flexor pulls (purple bands)

prehab again - shoulder dislocations, tractions, band pull aparts, and lateral TKE's on right side of knee

static stretches, but no contrast shower, figured it might be abad idea since i was still pretty sick


woke up feeling real sick, put in some time with the weights obviously, felt a littl ebetter after, and now I feel much improved!

the lateral TKE's were very difficult, and not much fun at all, not that TKE"s are really any fun though

the floor press/plyo pushup superset was very taxing and pretty painful as well.. but i enjoy that kind of training.. hoping to really increase my upper body explosiveness

[jiritt0]

after reading some articles, i've added to my fitness equipment need list a barbell accelerometer...


thing just sounds badass

[jiritt0]

went to the eagles game earlier.. had no tickets.. but was able to get a good deal on some club level seats...aka.. the ticket window guy hooked it up! too bad the chiefs lost =x
was still worth it to see em play

[jiritt0]

warmed up -- was quickish cos a student held me up, id guess it lasted 20minutes roughly

weghts:

single arm DB jump shrugs: 2 each arm x 34,50,50,50,50,35

10 band pull aparts + 15 band+box TKE's (R)

box squats: 5x135,155,175,175,175,175,175
depth jumps (just ove rknee height) 4 per cycle

10 band pull aparts + 15 band+box TKE's (R)

bar bench: 5x135,215,215,4x215,5x135
plyo pushups (off a low bar): 4 per cycle

10 band pull aparts + 15 band+box TKE's (R)

3cycles:
reverse sprinter lunges off a box: 8 each leg
side raises - 10x10lb DBs

10 band pull aparts + 15 band+box TKE's (R)

3 cycles: no rest between:
decline DB flies - 10x35pds
30 second neck bridges on a swiss ball all 4 ways

10 band pull aparts + 15 band+box TKE's (R)

abs: 3x thro:
side planks with feet elevated 1foot: 30 second each side
10 ab wheel rollouts on knees
8 6kg med ball slams
posture front squat isometrics: 30 seconds/30seconds/40 seconds

5-10min static stretchouts!

[bull.dogz]

Reading all that just made me tired.

[jiritt0]

=)

my new supplement schedule helps a ton... I drink a protein shake + steel cut oats about 30-60mins pre.. than have some PI + PW (2:1 or 2.5:1 ratio) during with some added whey isolate powder, than drink the GG post ...

I worked 8am-7pm yesterday... went something like this:
8-10am teaching classes
10-1pm lifting + shower
1-3pm teaching more classes
3-4 chilled, checked email
4-7pm first day volunterring for temple athletics; helped coach the track team and started coaching the womens fencing team

I have no idea how I made it.. i slept like 3hours (drunk) on sat night, and tailgated/drank a shit ton at the eagles game yesterday... cause of that I was hungover and passed out at like 9pm last night.. but still had to be up at 6am yesterday to start it all, haha..

i may start lifting in the athletics gym, not sure though, they have nice diggs and a GLUTE HAM RAISE! but im so used to my cruddy room(s) from teaching/lifting there for near 2.5years now..

[jiritt0]

From a D Tate article i just read:

"the number one secret all top lifters know is that the best program for them is the one they come up with, not the program someone hands to them on a piece of paper"

so true

[jiritt0]

violent workout today -- I lifted in the Temple athletics gym -- its very nice

warm up; 15-20miniutes, fairly movement based

weights:
bar bell push press with an oly squat: 3x95,95,115,115,135 (only 2 oly squat), 135 (not oly squats/just presses), 95

15 band pull aparts + 15 pushups

4 cycles of this;
piston squats off a box - 5 each leg (got close to the bottom before legs gave out)
single leg verticals - 3x each leg

15 band pull aparts + 15 pushups

underhand bar rows: 10x95,8x115,6x135,4x165
DB flies: 10x30,8x35,6x40,4x45

15 band pull aparts + 15 pushups


rhomboid rows: 3x10x35s
floor press: 3x10x75s

15 band pull aparts + 15 pushups

lateral step ups: 3x5 each leg x20pd DBs
front delt raises: 3x10x10pd DBs

farmer walks with 75 pds: 4 sets x 1 trip down length of room (aprx 20 feet)

abs: 2x thro
back bridge: 60 seconds
TRX knee tucks: 15
hanging leg raises: 10 a leg
med ball wood chops: 10 each side w/10pd ball


coached mens crew today -- did a bench test -- was awesome.. them guys are major meatheads, and I'm gonna get them real real good

[jiritt0]

just ordered 2 elite FTS hoodies , a % poster, and the under the bar/raising the bar dave tate books! excitied to have some quality workout wear + interesting reads.

very sore today -- may do some light jump rope if it warms up... later this afternoon Im out to school to coach mens crew + womens fencing... max testing squats for crew & next week I'm going to max test cleans, bench, and squats for womens fencing! i bet that'll be intense..

[jiritt0]

warmed up - nice n good.. maybe 30minutes? i dont even know

weights;

clean high pulls: 4xbar, 95,95,95,115,115,bar

15 band pull aparts + 15 TKE's a leg

deadlift off plates: 5x135,185,205,225,225,185,135
seated box jumps: 5 per -- all sets except 2 at 225 and 185 off a knee height box, those 3 sets were up onto a mid-thigh box

snatch military press: 5x95,95,95,95
pushup rows: 5x30,30,30,30

15 band pull aparts + 15 TKE's a leg

incline flies: 3x10x30pds
bent over delts: 3x10x15pds

abs: 2x through
plank - 60 second
med ball slams: 6 with 10lb ball
static bulgarian split squats - 1min each leg, 2nd set witha 10pd front load

15 band pull aparts + 15 TKE's a leg

stretched out, showered, and taught some more -- did a ton of demonstration pushups in my TA's all day long -- was showing all the craziness variations of it



going to really love working out in the athletic S&C weight room..they've got high boxes, and miscellaneous other things (vertec, a sled..etc)

[Arch]

hey JD, you guys covered the Ming Method of stretching at all in your classes? ie concentrating on supplementation and stretching the fascia properly to cure pain and illnesses? just got his book this week...dabbled in a couple of the back stretches and i had instant improvement...just wondering if you guys have looked into this at all...keep up the good work man!

[jiritt0]

not sure exacty what the ming method is, googling it seems to be confusing -- i understand myo-fascial release in terms of foam rollers/lacrosse balls slightly, the main point being to 1: use them regularly and 2: roll over tight/knot spots whereever they may be.. but his method seems more like static stretching with external forces applied to pull the muscle apart (?)

I'm guessing you have the permanent pain cure book(s)? prolly a good read... i've added them to my monster list of books to buy ..

in terms of stretching and what not though, I find using the stick, foam roller, or lacrosse ball 2-3x a week, on top of properly warming up and cooling down to be effective, in addition to nutrition/training etc..

I really don't teach much outside of free weight lifting in my classes; I briefly go over warm up basics just because I put each class through a little 10-15minute warmup everyday before moving into training.. I find warming up is more often than not skipped, which i believe to be worse than skipping a cool down, though both are ideal.

my classes are only 50minutes/3x a week and to really cover all aspects of a holistic trainig program wouldn't be effective.. I focus to get the students engaged and hopefully they can make great progress in terms of body comp in 15 weeks of training while developing a better understanding of basic exercise and health information..





on a side note: i got my nutrition for professionals textbook and AASDN nutrition specialist seminar information today.. doubt i'll read any of the book before the seminar next weekend though, lol

[jiritt0]

just talked to my best friend for a minute... his wifes uncle is the neuropsychologist for the NY Giants and USC football, and wants to sit down with me and discuss my careerr/future/etc...

This could be a great development, my boy says this guy is good friends with pete carroll at usc... all I need is an in.. a job.. and I'll be like sweetness with the rock - never looking back

[jiritt0]

normal warm up , including prehab moves

weights:

bar snatches from a knee high rack: 3xbar,95,115,115,135,135,135,115

15 band pull aparts + 20 TKE's a leg

DB bench - 5x75,80,85,90,90
elevated feet plyo pushups - 5 per (4 on 3rd to last, and final 2 sets where elevated hands not ffeet, alot easier)

15 band pull aparts + 20 TKE's a leg

single leg RDL's -3x8 each leg x 35pds
isometric lunges - 30 seconds each leg per

15 band pull aparts + 20 TKE's a leg

back barbell step ups - 4x5x95pds
shoulder clocks - 1 each direction per
TRX inverted pullups - 10 per

15 band pull aparts + 20 TKE's a leg

abs: 2x through
TRX knee tucks - 15
plank - 60 seconds
hangling straight leg raises - 15
band hip flexor pulls - 15


ended with stretches and the reg stuff

traps feel super sore this morning, those rack snatches are intense, never really did them that way I don't think..