Squats
- 135# x 5
- 135# x 5
- 185# x 10 x 10
- 145# x 4 x 10
- 75# x 4 x 10
- 50# x 3 x 10
Tuesday
Press
- 65# x 10
- 95# x 10 x 10
- 40# x 10
- 45# x 10
- 50# x 2 x 10
- 35# x 10
- 45# x 10
- 50# x 10
- 55# x 10
- 60# x 4 x 10
Prowler
- Push 30 yards, pull 30 yards, 90# on prowler x 8 trips
Wednesday
3 Position Snatch
- 40 K
- 45 K
- 50 K
- 55 K
- 60 K
- 65 K
- 67.5 K
- 60 K
- 65 K
- 70 K
- 75 K
- 80 K
- 85 K
- 65# x 10
- 70# x 10
- 75# x 10
- 80# x 10
- Bar x 10
- 20# x 10
- 30# x 2 x 10
Deadlifts
- 135# x 2 x 10
- 185# x 5
- 230# x 10 x 10
- 110# x 4 x 10
- 4 x 10
- 120# x 4 x 10 @ :02 Iso hold
Friday
Bench
- 95# x 10
- 140# x 10 x 10
- 10# x 4 x 10
- 65# x 4 x 10
- Red Band x 4 x 25
Saturday
Snatch
- 40 K x 3
- 50 K x 3
- 60 K x 3
- 65 K x 3
- 70 K x 3
- 75 K x 3
- 80 K x 2
- 30 Yard Push, 90# sled, partner walks while you push, swap immediately
- 4 rounds of 4 pushes
What a first week. Columbia is absolutely incredible. The facilities, the people, the entire experience so far is great. I wake up every day at 4:00 to get there for 5:00. Another intern from the city comes and gets me which is awesome. We set up, have the football team start at 5:30 on the field with ladders, dynamic warmup, then team drills, then some sort of anaerobic / aerobic conditioning. After an hour on the field, we go to the weight room. As soon as the team gets in there, the music starts blaring, and its not about anything else but moving weight around. That's got to be the best hour of the entire day. The energy is absolutely insane in there. After that, we break down, clean up, go over what needs to happen on and off the field / weight room, then set up. From there i can lift and head out. Tuesday i got picked up by Velocity which is a sports performance gym on 58th street. Now i can train some athletes on the side and make some money in the afternoons.
Since i've been ridiculously tired and playing catch up trying to adjust to my sleep schedule, i haven't been keeping up with this as well as id like, so ill just go over some high points so far. Went to a beer garden last night and had a bunch of german food and beer, then had pizza at this place called artichoke. It was legitimately the best pizza ive ever had in my life. Today we hung out in central park, and tomorrow we're probably going to sleep in then grab brunch. Got a lacrosse stick and started throwing again with Brent, which is fun. Its nice to get outside of the gym and be athletic or strong. It's been an absolute blast.
As far as training is concerned, i'm doing well. Finally adjusting to the high volume work, and upped the percentage to 55% of my training max for this week on all the main lifts. I'm trying to use as many new toys as i have access to through Columbia and Velocity to add some variety and a different training stimulus. Right now its all about endurance and hypertrophy, losing body fat, getting down to 185, and adding some solid muscle. I figured out long term that July is another 10x10 month, August is 10x5, September - November will be straight strength and 5s or 3s, and i'll do a meet in December. After that, its the Hatch Method December through January 5 days a week, 3 days a week in February, then taper into March when the open happens. So ideally, endurance / hypertrophy to add muscle, medium strength / volume to start gaining strength, solid 3 month strength block to get that new muscle producing max force, then apply the new force / musclature to a power-based program to get stronger at my olympic lifts. I want to condition as much as possible to stay lean and keep my work capacity. As the open gets closer, ill start crossfitting more starting mid January. Excited that i have a long term plan and i know how to get where i want to be.
Overall, having a blast. Training hard and with a purpose, learning so much new information, making friends, going new places, doing new things. For the first time in a long time, i feel like im alive again, and i fucking love it.
Now, time for PICZ
Velocity
View from Velocity
View from Brent's Apartment
Columbia
View from Queens overlooking Manhattan
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