Colin Jenkins

New Website

You can find me at my new website:

WestCoastStrengthCoach.com

My training, as well as some of the others I program for will be on there.

 

Looking forward to seeing you there!

7.2 - 7.5: Long Weekend

It's been a long weekend, and I have a cold today. Below is the training since Saturday..

Saturday, 7.2.11

AM
"Heavy Whittman"
7 rounds for time:
15 KBS @ 70lbs
15 Power Cleans @ 95lbs
15 Box Jumps @ 24" (with step down to help calf)

Time - 23:13

Did this one with the 8am Group Class, which was a fun change, but it was filled so no more 53lb Kettlebells were left. I went with the 70lb which smoked my grip and back. After the first set, KBS were always broken into 2 sets, and power cleans broken into 3 sets. Box Jumps were step downs to allow calf to heal which slowed everything down a lot.

 

Sunday 7.3.11 

Rest Day

 

Monday 7.4.11

Noon
Wide-Stance Back Squat to 15" Box - Build to a 1RM
rest 10 minutes
Sumo Deadlift - Build to a 1RM

Squat - 375lbs (20lb PR from last week)
Deadlift - 415lbs (10lb PR from last week)

Felt good with these today, especially with the back squat as I think I could do more. I was using mix grip with the Sumo Deadlifts which I did not feel good with, as I could tell I was using my right side MUCH more to pick it up. Next time I'll try these with a clean grip

 

Tuesday 7.5.11

PM
A. Shoulder Press @ 145lbs @ 11X1; 3 reps x 8 sets; rest 75 sec b/t sets
B. Strict Pull-ups @ BW+10lbs @ 11X1; 3 reps x 8 sets; rest 60 sec b/t sets
C1. DB Ext Rotation @ 3010;  4-6 reps x 4 sets; rest 1 min
C2. GHD Sit-ups; 20 reps x 4; rest 1 min

A. Done
B. Done
C1. 25# (6/6), 30# (6/6), 30# (6/6), 30# (4/4)
C2. 20, 20, 20, 20

Shoulder Press was strong but definetely hard keeping the speed on the last set or 2, will need to bring the reps down for next week. Pull-ups were solid throughout. I am very happy with the DB Ext Rotations and GHDs as those both felt better than I expected. Good stuff, lifting weights is fun.

7.1: It's Hot!

Friday 7.1.11

PM
A. Overhead Squat @ 11X1 @ 55% 1RM; 2 reps x 12 sets; rest 45 sec b/t sets 
B. Power Cleans @ 70% 1RM; 2 reps x 8 sets; rest 1 min b/t sets
C1. GH Raises @ 2010; 10-12 reps x 3 sets; rest 1 min
C2. Side Bridges; 45 sec/side x 3 sets; rest 1 min

A. 155lbs x 12 sets
B. 215lbs x 8 sets
C1. 12, 12, 12 - all with hands across chest
C2. Done

Good light session for me today. Overhead Squats were feeling solid, and the lighter work really helped dial back in my power clean technique. GH Raises were pretty easy, will need to change hands and/or add bands for next time. Side Bridges were shaky but not too difficult. 

6.29: Anaerobic Lactate Endurance

Wednesday 6.29.11

PM
15 minute Dynamic Hip Warm-up
+
30 m accelerations from dead start up to 75% effort
walk back x 9
rest 2 min b/t sets 3 & 4, and b/t sets 6 & 7
+
Run 400 m @ 90% x 6; rest 4 min b/t sets
+
10 min cool down

@WCSC
Set 1) 1:13
Set 2) 1:11
Set 3) 1:11
Set 4) 1:09
Set 5) 1:09
Set 6) 1:08

These felt great today. Empty stomach makes all the difference. I was a little worried about hydration because I was puking last night (food poisoning?) and it was pretty hot out today. It was also pretty windy today and I took the first one a little safer to make sure I didn't hit it too hard off that bat. Recovered well after each set. Legs were starting to get pretty worked by the last set, but lactate clearing was great and never felt much pain throughout the sets. Cooled down on Airdyne for 10 minutes. 

6.28: Dynamic Day

Tuesday 6.28.11

PM
A. Shoulder Press @ 140lbs @ 11X1; 3 reps x 9 sets; rest 75 sec b/t sets
B. Strict Pull-ups @ BW @ 11X1; 3 reps x 8 sets; rest 75 sec b/t sets
C1. DB Ext Rotation @ 3010;  6-9 reps x 4 sets; rest 1 min
C2. GHD Sit-ups @ 2020; 15 reps x 4; rest 1 min

A. Done
B. Done
C1. 20# (9/9), 25# (9/9), 25# (9/9), 25# (6/6)
C2. 15, 15, 15, 15

Good session today. Was wondering how that much volume on the press would feel and if I'd be able to push with speed through 9 sets, but it ended up being spot on. Pull-ups could probably be done with less rest between sets with same speed. DB Ext Rotations are a lot harder with left side, and can really feel it in my finger extensors...I'll have to do some research on that one.  GHDs felt solid and easy.

6.27: New Lifts

Monday 6.27.11

AM
Wide-Stance Back Squat to 15" Box - Build to a 1RM
rest 10 minutes
Sumo Deadlift - Build to a 1RM

Squat - 355lbs
Deadlift - 405lbs

This was my first time doing either of these two movements and they are both tough in some unique ways! I left some in the tank with both lifts as it was my first time trying them and wanted to ensure I didn't get injured. Will repeat again next week and push the numbers up a bit.

PM
Row 10 minutes @ Z1
+
5 sets:
3 min Row @ 85%
2 min Walk
+
Row 10 minutes @ Z1

Set 1) 1:51.3 avg pace
Set 2) 1:50.2 avg pace
Set 3) 1:49.7 avg pace
Set 4) Stopped after 2 minutes

Took off a little more than I can chew with this one. The pace was too fast, especially for the 2nd and 3rd sets. After the 3rd set, I was really hurting, but wanted to see if I could fight for the 4th set. I made it 2 minutes into the 4th set at 1:49 pace and then redlined. I finished with the 10 minute Z1 Row which helped me recover. Next week, I will do 6 sets, but keep the pace between 1:52-1:53 the entire time.  

6.25: Playing Around

Saturday 6.25.11

PM
amrap in 10 minutes
5 Power Cleans @ 155lbs
10 Ring Dips

rest 5 minutes

amrap in 10 minutes
10 Deadlifts @ 135lbs
10 Hand Release Push-ups
20 Double Unders 

Part 1) 10 rounds + 5PC + 2RD
Part 2) 7 rounds + 10DL

Part 1 felt really good and I kept a consistant and solid pace throughout. I tried not to pace myself by the numbers, but instead by feel. When I would feel even close to the red zone on the dips, I would stop, catch my breath and keep going. All power cleans were unbroken and I tried to keep steady through the transitions.

I was pretty tired for part 2, which was the point, as I believe I need to train through some of this stuff tired and find ways to work through it. I know there is no physiological benefits for "fatigue based training" (quite possibly the opposite actually), but it is important for me to play around with it occasionally as mental preparation. I have a habit of slowing down too much if I feel fatigued or if I'm not hitting something fresh, and I need to work through that and become comfortable with pushing myself when I'm a little beat up. All deadlifts were unbroken, some sets fast, others slow and steady to keep good air flow. Hand Release Push-ups are a BIG GOAT of mine, as evident in Sectionals and again here. These got real slow very fast, and is something I'll have to work with fresh to improve upon. Double Unders were pretty much all unbroken.

 

Sunday 6.26.11

Rest/Recovery

6.24: Recovery

Friday 6.24.11

PM
25 minute AirDyne @ 130-135 HR bpm
+
30 minute Mobility Work 

Finished 6.8 Miles on Bike.

Felt good and focused on breathing patterns the entire time. Breathing in and out through my nose and focusing on stomach breathing. Good recovery session. Arms are finally starting to straighten out after the Regionals...about 80%.

6.23: To The Track

Thursday 6.23.11

AM
60 minute Massage Session

PM
15 minute Dynamic Hip Warm-up
+
30 m accelerations from dead start up to 75% effort
walk back x 6
rest 2 min b/t sets 3 and 4
+
Run 400 m @ 90% x 5; rest 4 min b/t sets
+
10 min cool down

@WCSC
Set 1) 1:08
Set 2) 1:06
Set 3) 1:08
Set 4) 1:08
Set 5) 1:09

Legs were real sore and tired from yesterday, but were recharged and feeling pretty good after the warm-up and short speed intervals. I'm still in "game-pace" and ran these each a bit too fast. Next week, I'll do six sets with same rest interval, but try to keep them at a more consistant pace of 1:10. Did the 10 minute cool-down on the rower, as I don't want to add running volume too aggressively right now.

6.22: A Fresh Start

I have some ideas I want to test within training for this sport and am eager to start it back up. Training has begun...

Wednesday 6.22.11

AM
A. High Bar Back Squat @ 30X1 - Build to a 5RM; rest 4+ minutes between heavy sets
B. DB Split Squats @ 3020; 9-12 reps/leg x 3; rest 1 min b/t legs
C1. GHD Sit-ups @ 2020; 12 reps x 3; rest 1 min
C2. DB Ext Rotation @ 3010; 9-12 reps x 3; rest 1 min

A. 335lbs x 5 reps
B. 30lbs (12/12), 35lbs (12/12), 40lbs (9/9)
C1. 12, 12, 12
C2. 15lbs (12/12), 15lbs (12/12), 20lbs (12/12)

335lbs was tough today as expected on the week after a competition. DB Split Squats were tough with the time under tension for me, but need to get through it at this time of the year...definitely felt a bit of tunnel vision by the last set, but it cleared up fairly fast. Sit-ups felt good, and DB Ext Rotations felt decent, although stronger with my right arm than with my left.