P.A. Sardilli's Training Log

My journey to the iron cross... starts now. 7 days per week, oly & HS balance work only on Saturday and Sunday. I'll see what happens. Starting from Scratch because I don't know where I stand honestly.

Wednesday, May 30th, 2012

Warmup (10-15 mins)

A1. FL/PE 1 : 3 x 12s, 5 x 12s; rest 10-20s

A2. OAC / Czech 1 : 3 x 1r, 5 x 1r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : Scapular Pro/Ret (1 x 30r), 3 x 12s, 5 x 12s

B2. HB/PE 13 (Bulgarian DIps on Rings), 3 x 1r, 5 x 1r

Cooldown (10-15 mins)

Notes: I only got rings for my pushup/dip progressions so I can't work on Korean dips because the bars do not really work at the gym for them. oh well. until I get to HeSPU.

Videos will be coming in future need a new youtube channel.

Thursday, May 31st, 2012

Warmup (10-15 mins)

A. M/PE 2: 3 x 10r Tuck V-Ups, 5 x 15r Straddle V-Ups

B. No leg work(oly) for today my legs are still recovering lol

C. Skill work on Dive Rolls with my buddy Sean.

Cooldown (10-15 mins)

Friday, June 1st, 2012

Warmup (10-15 mins)

A1. FL/PE 1 : 3 x 12s, 5 x 12s; rest 10-20s

A2. OAC / Czech 1 : 3 x 1r, 5 x 1r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : Scapular Pro/Ret (1 x 30r), 3 x 12s, 5 x 12s

B2. HB/PE 13 (Bulgarian Dips on Rings), 3 x 1r, 5 x 1r

Cooldown (10-15 mins)

AM

Warmup (10-15 mins)

A. Front Squat 3RM (215#) then deloaded 20#, 3 x 5 reps (195#)

Rest 10 mins

B. Squat Clean + Jerk 3RM (185#) then deloaded 20#, 3 x 3 reps (165#)

PM

Warmup (10-15 mins)

Back Squats Speed with Elastics... playing around

Cooldown/Stretch (10-15 mins)

Warmup (10-15 mins)

A. Heavy Snatching ... just heavy for the day not any number 2-3 reps

B. Heavy Backsquatting... just heavy for the day not any number 3-5 reps

Cooldown (10-15 mins)

Monday, June 4th, 2012

Warmup (10-15 mins)

HS Hold Work (10 mins)

A1. FL/PE 1 : 3 x 15s, 3 x 24s; rest 10-20s

A2. OAC / Czech 1 : 3 x 1r, 3 x 2r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : Scapular Pro/Ret (3 x 10r), 3 x 12s, 5 x 12s

B2. HB/PE 13 (Bulgarian Dips on Rings), 3 x 1r, 3 x 2r

Cooldown (10-15 mins)

Tuesday, June 5th, 2012

Warmup (10-15 mins)

A. HS Wallruns, 3 x 30s, 3 x 1 mins

B. Bar Inlocates 3 x 3 doing better

STRETCHING SESSION (30 mins)

Cooldown (10-15 mins)

No oly today my left ankle felt weird..

Wednesday, June 6th, 2012

Warmup (10-15 mins)

HS Hold Work (10 mins)

A1. FL/PE 1 : 3 x 15s, 3 x 24s; rest 10-20s

A2. OAC / Czech 1 : 3 x 1r, 3 x 2r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : Scapular Pro/Ret (3 x 10r), 3 x 12s, 5 x 12s

B2. HB/PE 9 (Korean Dips I FIGURED OUT A WAY to do it at my gym!!!), 3 x 1r, 3 x 2r

Cooldown (10-15 mins)

Felt Really Easy Today!!!

Thursday, June 07, 2012

STRETTTTTCCCCH

Friday, Juny 08, 2012

Warmup (10-15 mins)

HS Hold Work (10 mins)

A1. FL/PE 1 : 3 x 15s, 3 x 24s; rest 10-20s

A2. OAC / Czech 1 : 3 x 1r, 3 x 2r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : Scapular Pro/Ret (3 x 15r), 3 x 12s, 5 x 12s

B2. HB/PE 9 (Korean Dips I am conquering this shit! overhand grip still), 3 x 1r, 3 x 2r

Cooldown (10-15 mins)

Deload Week since I'm behind in posting because I forgot

skipping the posting nothing to crazy. lol

June 17 to June 23, 2012

M/W/F

Warmup (10-15 mins)

A1. FL/PE 1 : 4 x 24s; rest 10-20s

A2. OAC / Czech 1 : 4 x 2r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 4 x 24s; rest 10-20s

B2. HB/PE 9 : 4 x 2r; rest 10-20s

Cooldown (10-15 mins)

T/Th

Warmup (10-15 mins)

Front Squats

1 x 3r, 1 x 2r, 1 x 1r T(195, 205, 215) Th (190, 200, 205)

1 x 3r, 1 x 2r, 1 x 1r T(200, 210, 220) Th (195, 205, 210)

1 x 3r, 1 x 2r, 1 x 1r T(200, 210, 220) Th (200, 205, 210)

1 x 3r, 1 x 2r, 1 x 1r T(200, 210, 220) Th (205, 210, 215)

Rest 2-3 mins between

Manna Stretches/Cooldown (10-15 mins)

Sat

Warmup (10-15 mins)

Power Clean + Jerk; Max for Day (215#)

Back Squats 4 x 3-5r; speed focus (195#)

Cooldown (10-15 mins)

Sun

Warmup (10-15 mins)

Snatch; Max for Day

Back Squats 4 x 3-5r; speed focus

Cooldown (10-15 mins)

June 25 to July 1, 2012

M/W/F

Warmup (10-15 mins)

A1. FL/PE 1 : 4 x 36s; rest 10-20s

A2. OAC / Czech 1 : 4 x 3r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 4 x 36s; rest 10-20s

B2. HB/PE 9 : 4 x 3r; rest 10-20s

Cooldown (10-15 mins)

T/Th

Warmup (10-15 mins)

Front Squats

1 x 3r, 1 x 2r, 1 x 1r T(205, 210, 235) Th (205, 210, 235)

1 x 3r, 1 x 2r, 1 x 1r T(205, 210, 235) Th (205, 210, 235)

1 x 3r, 1 x 2r, 1 x 1r T(205, 210, 225) Th (205, 210, 225)

1 x 3r, 1 x 2r, 1 x 1r T(205, 210, 225f+220) Th (205, 210, 225)

Rest 2-3 mins between

Reverse Hypers 4 x 10-15 (60#)

Manna Stretches/Cooldown (10-15 mins)

Sat

Extra Rest Day

Sun

Extra Rest Day

Week of July 2nd to July 8th, 2012

M/W/F

Warmup (10-15 mins)

A1. FL/PE 1 : 5 x 36s; rest 10-20s

A2. OAC / Czech 1 : 5 x 3r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 5 x 36s; rest 10-20s

B2. HB/PE 9 : 5 x 3r; rest 10-20s

Cooldown (10-15 mins)

T/Th

Warmup (10-15 mins)

Front Squats

1 x 3r, 1 x 2r, 1 x 1r T(195, 215, 235) BS Th(forgot to write down)

1 x 3r, 1 x 2r, 1 x 1r T(205, 215, 225) BS Th(forgot to write down)

1 x 3r, 1 x 2r, 1 x 1r T(205, 210, 225) BS Th(forgot to write down)

1 x 3r, 1 x 2r, 1 x 1r T(185, 195, 205) BS Th(forgot to write down)

Rest 2-3 mins between

Reverse Hypers 4 x 10-15 (60#)

Manna Stretches/Cooldown (10-15 mins)

Sat

Kolokov Complex MFD, 175#

Back Squat, 4 x 4 then 4 x 5 for speed and not muscle failure (all at 175#)

Sun

Mobility Work

Week of July 9th to July 15th, 2012 (DELOAD WEEK)

M/W/F

Warmup (10-15 mins)

A1. FL/PE 1 : 5 x 18s; rest 10-20s

A2. OAC / Czech 1 : 5 x 2r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 5 x 18s; rest 10-20s

B2. HB/PE 9 : 5 x 2r; rest 10-20s

Cooldown (10-15 mins)

T/Th

Warmup (10-15 mins)

Front Squats (80%)

1 x 3r, 1 x 2r, 1 x 1r T(190, 195, 200)

1 x 3r, 1 x 2r, 1 x 1r T(190, 195, 200)

Rest 2-3 mins between

Reverse Hypers 3 x 8 (50#)

Manna Stretches/Cooldown (10-15 mins)

Sat

Rest Day

Sun

Rest Day

Week of July 16th to July 22nd, 2012

M/W/F

MORNING

Warmup (10-15 mins)

A1. FL/PE 1 : 4 x 48s; rest 10-20s *this was hard but doable)*

A2. OAC / Czech 1 : 4 x 4r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 4 x 48s; rest 10-20s

B2. HB/PE 9 : 4 x 4r; rest 10-20s

Cooldown (10-15 mins)

AFTERNOON

Acrobatics Class (I took for 3 weeks since I'm off from work)

T/Th

Warmup (10-15 mins)

Worked some structural integrity on shoulders/arms/legs

Manna Stretches/Cooldown (10-15 mins)

Sat

Rest Day

Sun

Rest Day

Week of July 23rd to July 29th, 2012

M/W/F

MORNING

Warmup (10-15 mins)

A1. FL/PE 1 : 4 x 60s; rest 10-20s

A2. OAC / Czech 1 : 4 x 5r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 4 x 60s; rest 10-20s

B2. HB/PE 9 : 4 x 5r; rest 10-20s

Cooldown (10-15 mins)

AFTERNOON

Acrobatics Class (I took for 3 weeks since I'm off from work)

T/Th

Warmup (10-15 mins)

Worked some structural integrity on shoulders/arms/legs

Manna Stretches/Cooldown (10-15 mins)

Sat

Rest Day

Sun

Rest Day

Week of July 30th to August 5th, 2012

M/W/F

MORNING

Warmup (10-15 mins)

A1. FL/PE 1 : 5 x 60s; rest 10-20s (WOW I DID IT!)

A2. OAC / Czech 1 : 5 x 5r; rest 10-20s (!!!!! WOOO!)

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 5 x 60s; rest 10-20s

B2. HB/PE 9 : 5 x 5r; rest 10-20s

Cooldown (10-15 mins)

AFTERNOON

Acrobatics Class (I took for 3 weeks since I'm off from work)

T/Th

Warmup (10-15 mins)

Worked some structural integrity on shoulders/arms/legs

Manna Stretches/Cooldown (10-15 mins)

Sat

Rest Day

Sun

Rest Day

August 6th to August 11, 2012 (DELOAD WEEK)

M/W/F

Warmup (10-15 mins)

A1. FL/PE 1 : 5 x 36s; rest 10-20s

A2. OAC / Czech 1 : 5 x 3r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 5 x 36s; rest 10-20s

B2. HB/PE 9 : 5 x 3r; rest 10-20s

Cooldown (10-15 mins)

T/Th (thursday night... acrobatics fun stuff)

Warmup (10-15 mins)

C+J 80% Max for Day, -10kg x 2 reps x 3 sets

Back Squat 80% Max for Day, -10kg x 2 reps x 3 sets

Manna Stretches/Cooldown (10-15 mins)

Sat

Warmup (10-15 mins)

Snatch 80% Max for Day, -10kg x 2 reps x 3 sets

Front Squat 80% Max for Day, -10kg x 2 reps x 3 sets

Manna Stretches/Cooldown (10-15 mins)

Sun

Rest Day + Mobility

August 13th to August 19th, 2012

M/W/F

Warmup (10-15 mins)

A1. FL/PE 2 : 3 x 12r; rest 10-20s

A2. OAC / Czech 2 : 3 x 1r; rest 10-20s

rest 1-2 mins (depending if anyone tampered with my setup)

B1. PL/PE 2 : 3 x 12r; rest 10-20s

B2. HB/PE 10 : 3 x 1r; rest 10-20s

Cooldown (10-15 mins)

T/Th (thursday night... acrobatics fun stuff)

Warmup (10-15 mins)

C+J Max for Day, -10kg x 2 reps x 3 sets

Back Squat Max for Day, -10kg x 2 reps x 3 sets

Manna Stretches/Cooldown (10-15 mins)

Sat

Warmup (10-15 mins)

Snatch Max for Day, -10kg x 2 reps x 3 sets

Front Squat Max for Day, -10kg x 2 reps x 3 sets

Manna Stretches/Cooldown (10-15 mins)

Sun

Rest Day + Mobility

Gonna be at SEPTEMBER SEMINAR!!! Then deload week!

okay i'm still doing progressions... I'll post when I reach 5 x 5 or each end of cycle

it was a crazy week to see a 5 x 3 Czech 2 0.o