Seems like this vacation is going by pretty quick which is good I am about ready to head back to school and get busy again. I had a nice time doing nothing for a bit but its getting old now. Training is going well and so is physical therapy on the shoulder.
Squat
2x305x5
305x8
Curl
2x70x15
Neck Harness
4x10x25
Chins
12,12,12
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
Friday, January 11, 2013
Wednesday, January 9, 2013
Deadlifting
Today was the first time deadlifting in a long time so I kept it fairly light and my hamstrings were really tight so that did not help a well still have a tweak there from a while ago I need to work out but other than that it felt good to pick some weight up again.
Deadlift
worked up to
5x340
weighted chins
2x30x8
Neck Harness
3x30x10
Deadlift
worked up to
5x340
weighted chins
2x30x8
Neck Harness
3x30x10
Tuesday, January 8, 2013
GSLP My Go To
Well since my shoulder is still on the rebound and I cannot press or bench I am going to follow the GSLP template once again just with no bench and no press until the shoulder is back.
1/7/13
Squat
2x300x5
8x300
Curls
70x15
70x12
Neck harness
3x10x25
Chin ups
12,12
Feels good to be back on this program and I can't wait until I get to add bench and press back!
1/7/13
Squat
2x300x5
8x300
Curls
70x15
70x12
Neck harness
3x10x25
Chin ups
12,12
Feels good to be back on this program and I can't wait until I get to add bench and press back!
Sunday, January 6, 2013
Want to Know About my 2012?
Fuck 2012
It was a shitty year filled with injuries, poor training, and poor decisions. I'd say if I had to pick a highlight it would be my summer I was the happiest and had my best training then.
I will be coming up with 2013 goals which will be different because as time changes I change so they will not be like my past goals.
Talk to you in a bit!
Tuesday, November 13, 2012
Bikram
Bikram yoga class
Back on the bikram yoga and we are going to try and go twice a week and gain even more benefits than the once a week trips.
Monday, November 12, 2012
update and back on the horse
So I had my doctors appointment a week ago from last friday and the verdict is that I have a sprained ac joint in my shoulder. This is a pain in the ass injury they said because I am always moving it and it could take up to 2 months to heal.... what do I do in the mean time? Well I have decided to not let it bring me down and use this as an opportunity to catch the size of my legs up to my upper body because my legs have always been smaller. So I had Ben make this program for me since I have decided that I only am going to program for other people since that is my major and not myself anymore. This is what he came up with:
Monday
Back Squat: Work up to 1 heavy set of 6-8 reps Weighted Back Extensions: 2 sets of 12-20 reps, pause at the top of each rep with rounded back for a 1 holdBarbell Calf Raises: 3x20-30 iso hold at the top of the final rep on the setBarbell Lunges: 2x6-8 on each side (12-16 total reps per set)WednesdayBack Squat: 2 sets straight across of 5 at a dynamic effort weightWeighted Decline Situps: 3x20-30 reps Light Good Morning Sets: Focus on control on each rep- 2x6-8FridayBack Squat: Work up to 1 heavy set of 12-20 reps. Focus on control for each rep and not speedGHRs: Complete 40 repetitions total in as few sets as possibleLeg Press: Work up to 2 sets of 10-12, go as deep as possible FINISHER- Body weight calf raises: 3x max reps in 60 seconds, 60 second rest between sets. Rest periods are spent in a parallel wall squat position*
I started this last week and man was I sore. I am also going to incorporate conditioning in and morning walks as well.
11/5/12
Squat
8x285
BB calf raises (need to go lighter)
1x20x185
2x25x155
BB lunges (lighter as well)
2x8x115
Weighted back extensions
2x16x25
11/7/12
Squat
2x5x200
Good Mornings (go lighter)
8x95
8x75
Weighted decline sit ups
20x25
20xbw
12xbw
11/9/12
Squat
20x245
Leg Press
2x12x2 plates
GHRs 40 reps
20,20
Finisher: 3x max rep calf raises 1 min, 1 min rest spent in wall squat
11/10/12
3 mile walk
11/12/12
Squat
8x290
BB Calf raises
3x25x145
BB lunges
2x8x95
Back extension
2x20x25
I have been doing a warm up on the bike as well as my usually warm up of foam rolling and my cool down has been bike again and stretching. I am going to keep this up to stay healthy.
Monday
Back Squat: Work up to 1 heavy set of 6-8 reps Weighted Back Extensions: 2 sets of 12-20 reps, pause at the top of each rep with rounded back for a 1 holdBarbell Calf Raises: 3x20-30 iso hold at the top of the final rep on the setBarbell Lunges: 2x6-8 on each side (12-16 total reps per set)WednesdayBack Squat: 2 sets straight across of 5 at a dynamic effort weightWeighted Decline Situps: 3x20-30 reps Light Good Morning Sets: Focus on control on each rep- 2x6-8FridayBack Squat: Work up to 1 heavy set of 12-20 reps. Focus on control for each rep and not speedGHRs: Complete 40 repetitions total in as few sets as possibleLeg Press: Work up to 2 sets of 10-12, go as deep as possible FINISHER- Body weight calf raises: 3x max reps in 60 seconds, 60 second rest between sets. Rest periods are spent in a parallel wall squat position*
I started this last week and man was I sore. I am also going to incorporate conditioning in and morning walks as well.
11/5/12
Squat
8x285
BB calf raises (need to go lighter)
1x20x185
2x25x155
BB lunges (lighter as well)
2x8x115
Weighted back extensions
2x16x25
11/7/12
Squat
2x5x200
Good Mornings (go lighter)
8x95
8x75
Weighted decline sit ups
20x25
20xbw
12xbw
11/9/12
Squat
20x245
Leg Press
2x12x2 plates
GHRs 40 reps
20,20
Finisher: 3x max rep calf raises 1 min, 1 min rest spent in wall squat
11/10/12
3 mile walk
11/12/12
Squat
8x290
BB Calf raises
3x25x145
BB lunges
2x8x95
Back extension
2x20x25
I have been doing a warm up on the bike as well as my usually warm up of foam rolling and my cool down has been bike again and stretching. I am going to keep this up to stay healthy.
Tuesday, October 30, 2012
Here We Go Again
shoulder injury is no better if not worse than it was before the week off.....not sure how that happens. It hurts to lift over shoulder height and any pressing movement. Set up a appointment friday and I don't have a good feeling about this one. Every time I have had this feeling its been a pretty bad injury and I am 3 for 3 with guessing how bad it is. I am hoping it is not a tear but thats what I fear. I'll keep ya updated in the mean time looks like I will be spending time focusing on squatting rdl and sprints.
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