June 17-29, 2013

June 17, 2013

Week 8 of 28

Deads
5x340
5x390
5x445
5x390
5x340
Didn't do any PR or + sets - just the 5's to see how my knee felt. All sets were easy and no pain during the session or now (2 hours post).

Press
135x5
150x5
170x9(PR)
150x11(PR)
135x14(PR)
Not sure why my press has taken off as it has been pretty stale for a LONG time, but I'm not complaining.

SSB Good Mornings
3 sets of 15 reps with 95 pounds.

It was pouring rain so I didn't do the Prowler Kneehab tonight. Hopefully the weather will improve and I can make it up tomorrow.

June 18, 2013

Prowler x 10 trips

June 19, 2013

Bench
5x225
5x255
12x285(PR)
12x255
12x225
All the 12x sets were just coincidence. The 285 was a PR but I needed 15 and 21 for PR's on the other two. No way I was getting the PR trifecta tonight that I got on the Press on Monday.

Squats (kneehab edition)
5 sets of 5 reps x 95# all fast, easy and pain free. I think I might have even caught some air, ha.

Prowler
10 trips
Still doing these a bit on the lighter side. Would usually do them all with 90 on the Prowler but did 1/2 with 50 and 1/2 with 90.

June 20, 2013

Kneehab Squats
5 sets of 5 reps x 95#
Same as last night - all good.

5/3/1 Ab Circuit x 1

June 22, 2013

Prowler + 90 x 10 trips
All trips were "run" at about 80%

June 24, 2013

Squat (kneehab)
5x135
5x185
5x230
5x230

Press
3x140
3x160
6x180(PR)
11x160(PR)
14x140(PR)

Deadlift
3x365
3x420
3x470
3x420
3x420(forgot to change the weight)
10x365 (I couldn't resist doing some extra reps)

All good with the knee so far.

June 26, 2013

Week 9 of 28 3/3/3

Bench
3x235
3x270
10x305(PR)
9x270
12x235

DB Row
10x100
21x150

Curls EZ Bar
10x60
10-7-9x100(rp)

Prowler x 10 trips (full speed ahead)

Very excited to squat tomorrow night!

June 27, 2013

Squats (Carlson RX)
5x190,240,285,285,335
1x380
3x335,285,,240,190

My knee held up well and everything felt fast and light on the up sets and the 1 rep set. The down sets were a bit slower but not hard by any means. Having said that, I didn't feel the need to do anything else tonight.

June 29th, 2013

Today was the day of my annual conditioning challenge. I do something crazy every year in memory of our first born son Ryan Alexander Rabourn. Ryan was born with a heart condition and only lived to 18 months (January 8, 1994 - June 30, 1995). He was a huge inspiration and had more strength than I will every have.

Today's challenge was:

Prowler +90 pounds x 32 sprints. I did the first 10 trips with our conditioning group so I didn't time it. The last 22 I did in 30 minutes.

I had done 31 trips with +50pounds back in 2010 so this was a big PR.

June 1-16, 2013

June 3, 2013

Press

5x145

3x165

6x185(PR)

12x145(PR) forgot to do the rest pause sets

Bent Rows

3 sets of 10 x 135

SSB Good Mornings

15xBar

10x95

10x95

Much better than last week but my knee still wasn't fully cooperative so I called it good there.

Ab Wheel

2 sets of 10

June 5, 2013

Bench

5x250

3x285

9x315(PR)

15(PR)-2-2x250(rp)

The 9th rep on the 315 was probably the hardest and ugliest rep I have ever done but it got done!

DB Rows

10x100

30x150

Prowler Walks

6 trips x 0/20/50 testing the knee and all went well.

June 6, 2013

Prowler Walks

6 trips

SLDL

3 sets of 20 reps x 315

Ab Wheel

3x10

Leg Curls

5 sets of 15 reps.

June 8, 2013

Prowler walks x 6

Prowler sled drags x 3 trip forward and 3 trips backwards

Prisoner Squats x 2 sets of 10

"just the bar" squats x 2 sets of 10

No pain while doing any of this. I could "feel" my knee but no pain.

June 9, 2013

Matt Carlson RX kneehab:

Just the Bar Squats

3 sets of 10 reps

Prowler Walks, Drags, Pulls x 4 trips each.

June 10, 2013

DELOAD WEEK / Kneehab

Just the Bar Squats

4 sets of 10 x bar

Ab Wheel

2 sets of 10

Back Raise

2 sets of 10

Press (new deload method - except the Joker sets I decided to do).

Sets of 5 up to 115

1x135,155,175,190 jokers 1x200, 1x225(beltless PR and only 5# off my all time PR)

Prowler

4 trips ea:

Walks

Forward Drags

Backwards Drags

After the last 7 weeks of training I'm happy for a deload.

June 12, 2013

Deload / Kneehab Week

Bench

5x45,95,135,165

3x200,235

1x265,300,330

Jokers

1x350

1x380(PR!)

This new deload is great. I'm actually smarter than maxing on my deload week but without being able to squat or deadlift......

Prowler 4 trips ea:

Walk

Drag forward

Drag backwards

Just the Bar Squats

6 sets of 10 reps

June 13, 2013

Deload / Kneehab

Prowler

4 trips ea:

Walks

Forward Drags

Backwards drags

Just the Bar Squats

7 sets of 10 reps

June 15, 2013

Deload / Kneehab

Prowler Jogs

10 trips (this was my first test seeing how the knee felt doing these. No pain at all during or now (1 hour post)

Just the Bar Squats

10 sets of 10 reps