Sean Dockery Posted September 14, 2007 Author Share Posted September 14, 2007 9/12/07 Box Squat 13" box, Manta Ray 6x2x225 Walking Lunge 3 sets x 60 feet Backwards Sled Drag 3 sets 120 feet 55 pounds Hanging Leg Raise 3x7 Reverse Hyper 3x15x70 Grippers Grip is left only 5xocxSM Blockweights 5 deadlifts 50 Blob Conditioning Front Squat with empty bar 8 sets of 8 reps with 8 breaths between sets "Put the coal to her John. Let the big dog eat. We're flying south to Dixie just like a silver streak." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted September 25, 2007 Author Share Posted September 25, 2007 9/19/07 Front Squat 195 1/2/3/1/2/3/1/2/3 9/21/07 Box Squat 5x2x235 9/24/07 Front Squat 195 1/2/3/1/2/3/1/2/3 Did some grip stuff during each of these workouts...nothing spectacular. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted September 27, 2007 Author Share Posted September 27, 2007 9/26/07 Box Squat 13" box, Manta Ray 5x2x235 Grippers Lefty only 5xocxSM Blockweights Lefty only 5 deadlifts 50 Blob Conditioning 3 rounds of: 15 squats, 15 45lbs thrusters, 15 back raises 2 minutes rest between rounds, averaged 90 seconds per round. "Close all the honky tonks, lock all the doors...maybe the one I love will come back to me." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted October 2, 2007 Author Share Posted October 2, 2007 10/1/07 Front Squat 205 1/2/3/1/2/3/1/2/3 Grippers 5 oc's filed SM Blockweights 5 deadlifts 50 Blob Conditioning On the minute every minute for 10 minutes 5 burpee chins, 5 squats "She's my baby, don't mean maybe, never gonna let her go." Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 2, 2007 Share Posted October 2, 2007 Doc great Log very nice to see the kind of progress you made from your first entery all the way up to now, impressive stuff Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted October 4, 2007 Author Share Posted October 4, 2007 10/3/07 Box Squat 3x2x245, 4x1x245 Grippers Lefty only 5xocxSM Blockweights Left only 5 deadlifts 50 Blob Conditioning 21 15 9 2" db clean and jerks 50lbs (left only) Mills 15lbs clubs (left only) Elapsed time: 8:24 "Well Cindy got religion, she had it once before, she grabbed my old banjo and threw it on the floor." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted November 15, 2007 Author Share Posted November 15, 2007 11/14/07 Got cleared to start training by the Dr. Box Squat Manta Ray, wide stance, 13" box 225 1/2 too heavy, bad weak 205 1/2/3/1/2/2/1/2 Side Lunge 3x8x65 45 Degree Back Raise 3x8xdoubled minis Grip Lefty only 5x1xSM 5x1x50 blob Played with some levering Conditioning 100 swings with 16kg kettlebell "I refuse to believe this is the end for me." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted November 17, 2007 Author Share Posted November 17, 2007 11/16/07 Box Squat Manta Ray, wide stance, 13" box 205 1/2/3/1/2/3/1/2/3 Grip Lefty only 5x1xSM 5x1x50 blob Short workout. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted November 20, 2007 Author Share Posted November 20, 2007 11/19/07 Box SquatManta Ray, wide stance, 13" box 215 1/2/3/1/2/3/1/2/3 Side Lunge 3x6x65 45 Degree Back Raise 3x8xdoubled minis Grip Lefty only 5x1xSM 5x1x50 Blob Conditioning Done lefty only, the ring pushups were more leaning presses 21-15-9 2"db clean 50lbs Ring pushups ET: 4:05 Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted November 27, 2007 Author Share Posted November 27, 2007 11/19/07 Box Squat Manta Ray, wide stance, 13" box 215 1/2/3/1/2/3/1/2/3 Side Lunge 3x6x65 45 Degree Back Raise 3x8xdoubled minis Grip Lefty only 5x1xSM 5x1x50 Blob Conditioning Done lefty only KB juggle 3 3minute rounds with 1 minute rests 11/26/07 Box Squat Manta Ray, wide stance, 13" box 235 1/2/1/2/1 too big of a jump...230 next time Grip Left only 5x1xSM Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 6, 2009 Author Share Posted January 6, 2009 (edited) 1/5/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Squat 5x45, 5x95, 5x135, 185 1/2/3/1/2/3/1/2/3 45 Degree Back Raise 3x8xmini band Grippers 5x1x#2 Gracie Bell 5xattempt Shot Rotate 3 sets Reverse Hyper/Glute Ham Situp/Face Pull Cooldown Circuit 3 sets Conditioning 16kg kettlebell 1 minute of 2 arm jerks/1 minute left hand snatch/1 minute right hand snatch/repeat ET 9 minutes Notes (cause Chris loves'em): Have been training some, but not really pushing. Call it first workout back with the program. Squats were touch and go to a 12" box. Felt nice and smooth. I've never squatted to plish depth for any length of time so this is experimental. Grip stuff is in the winter wonderland of gloves. I take my hat off to anyone who manages the whole biathlon in GS. A whole different ball of wax there. Am breaking in a new workout partner. Edited January 6, 2009 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted January 6, 2009 Share Posted January 6, 2009 Sean, glad to see you back at it. Quote Link to comment Share on other sites More sharing options...
jad Posted January 6, 2009 Share Posted January 6, 2009 Great to see the log up and running again Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted January 6, 2009 Share Posted January 6, 2009 Great to see You back in training via Your log! Quote Link to comment Share on other sites More sharing options...
knyaz Posted January 6, 2009 Share Posted January 6, 2009 great log Sean! look forward to reading up on your grip/ strength training progress! Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 7, 2009 Author Share Posted January 7, 2009 1/6/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 115 1/2/3/1/2/3/1/2/3 Superset w/ Pullup 1/2/3/1/2/3/1/2/3 Tricep Extension 3x8xmonster mini band Superset w/ Curl 3x8x45 Grippers 5x1x#2 2 Hand Pinch 5xmissx90 Shot Rotate 3 sets Reverse Hyper/Russian Twist/Face Pull Cooldown Circuit 3 sets Conditioning Taught Mike some Club Swinging. About 20 minutes of non-stop demonstration while he followed along. Notes (cause Chris loves'em): 2HP was rough tonight, maybe the humidity? Press is my worst lift, no where to go but up. I've not yet stalled on ladders in the press, so I've got hopes. Feel good today. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 9, 2009 Author Share Posted January 9, 2009 1/8/09 Deadlift 5x45, 5x135, 5x185, 225 1/2/3/1/2/3/1/2/3 Side Lunge 3x8xbody Reverse Hyper 3xalotxnot much Conditioning C2 Rower 15 minutes Notes: 21 degrees F when I started. The LCD on the C2 wouldn't work. I shortened the workout. No grip. Shorter rest between sets. Trying to stay warm.... Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 10, 2009 Author Share Posted January 10, 2009 1/9/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 125 1/2/3/1/2/3/1/2/3 Superset w/ Pullup BW+10 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x65 Grippers 5x2x#2 2 Hand Pinch 5xmissx90 Shot Rotate 3 sets Reverse Hyper/Windmill/Face Pull Cooldown Circuit 3 sets Conditioning Rower 1 minute/16kg Kettlebell 2 Arm Rack 1 minute ET 10 minutes Notes (cause Chris loves'em): Pressing on a barbell feels awkward compared to pressing with a neutral grip. Wonder why that is? Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 13, 2009 Author Share Posted January 13, 2009 1/12/09 OHS/Pushup/Chin 3 sets Squat 5x45, 5x95, 5x135, 195 1/2/3/1/2/3/1/2/3 45 Back Raise 3x8xdoubled mini Grippers 5x2x#2 Gracie Bell 5xattempt Shot Rotations 3 sets Reverse Hyper/Glute Ham Situp/Face Pull 3 sets Conditioning 16kg Kettlebell 1 minute 2 arm jerk/1 minute R snatch/1 minute L snatch ET: 15 minutes Notes: Cold. Kettlebells felt much better, getting the feel of pacing. Mike's doing good. Has some flexibility issues, and is definintely tight in his hips from the desk work. He's been on the Concept 2 when I've done kb's. He's not quite ready for that kind of fun yet. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 17, 2009 Share Posted January 17, 2009 Sean, I've read in your signature that you're about to twist a broomstick in two. Maybe this training tool might interest you: http://www.armoryinfo.com/ keep it up Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 20, 2009 Author Share Posted January 20, 2009 1/15/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 135 1/2/2/1/2/1/2/1/1 Superset w/ Pullup BW+10 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x65 Reverse Hyper/Windmill/Face Pull Cooldown Circuit 3 sets Notes: Cold no Grip. 1/17/09 Deadlift 5x45, 5x135, 5x185, 235 1/2/3/1/2/3/1/2/3 Side Lunge 3x8x45 Reverse Hyper 3 sets Notes: Jeepers it's cold. 1/19/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 135 1/2/3/1/2/2/1/2/1 Superset w/ Pullup BW+10 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x65 Reverse Hyper/Windmill/Face Pull Cooldown Circuit 3 sets Notes: Still blessed cold. Press is feeling some better. Long way to go to respectability. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 21, 2009 Author Share Posted January 21, 2009 1/20/09 OHS/Pushup/Chin 3 sets Squat 5x45, 5x95, 5x135, 205 1/2/3/1/2/3/1/2/3 45 Back Raise 3x8xdoubled mini Grippers 5x2x#2 Gracie Bell 5xattempt 1 full lift right Shot Rotations 3 sets Reverse Hyper/Glute Ham Situp/Face Pull 3 sets Notes: Gracie felt great. I'm hoping the gloved pulls translate into something cool come summertime. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 23, 2009 Author Share Posted January 23, 2009 1/22/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 135 1/2/3/1/2/2/1/2/2 Superset w/ Pullup BW+15 1/2/3/1/2/3/1/2/3 Tricep Extension 3x8xmonster mini Superset w/ Curl 3x8x65 Grippers 5x2x#2 2 Hand Pinch 5xairx90 Shot Rotations 3 sets Reverse Hyper/Windmill/Face Pull Cooldown Circuit 3 sets Conditioning Swings with 16kg kettlebell. Teaching Mike. About 20 minutes duration. Notes: Warmer today. O Lord, how long will I languish in the land of sucky press..... Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 24, 2009 Author Share Posted January 24, 2009 1/23/09 OHS/Pushup/Chin 3 sets Deadlift 5x45, 5x135, 5x185, 245 1/2/3/1/2/3/1/2/3 Side Lunge 3x8x45 Grippers 5xocx#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Russian Twist/Face Pull 3 sets Conditioning Club Swinging Club Mills 100 L and 100 R, Gada 360's 50 L and 50 R Notes: Deads went smooth as silk. Huge forearm pump on the clubs. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 27, 2009 Author Share Posted January 27, 2009 1/26/09 Deload OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 125 1/2/3/1/2/3/1/2/3 Superset w/ Pullup 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x75 Grippers 5x2x#2 2 Hand Pinch 5xliftx80 Shot Rotations 3 sets Reverse Hyper/L-sit/Chin Shrug 3 sets Notes: Not sure I really needed a deload. But thought it best to get used to the idea. Quote Link to comment Share on other sites More sharing options...
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