Spud was stuck in traffic and Berry was resting for the impending meet so it was just me and Karl. we had monster mini's on the jump stretch board.
135 X 4 sets of 8, 225 X 3, 315 X 2, 405 X 1, 405 X 2, 455 X 3-4 sets of singles. I used straps on all sets just because I was too lazy to hold the bar.
Stuff Leg Deads: 245 X 5, 295 X 5, 345 x 5.
Band Goodmorning/ kb swing with a 24 kg kb: 2 sets of 12
Best workout I have had in a while. Just two more exams and I'm done for Christmas break!
Friday, December 12, 2008
Monday, December 8, 2008
What do you want to do......
Neither spud or I wanted to workout tonight, but we did a little.....
Incine swiss bar: 3-4 setss of 6 with 215 ish
Chest supported dumbell row: 75 X 10, 95 X 3 sets of 10
Upright row: stack X 2-3 sets of 10
DB Shrugs: 2 sets of 10 with 75's and 100's
Triceps extensions: 3 sets of 12
Incine swiss bar: 3-4 setss of 6 with 215 ish
Chest supported dumbell row: 75 X 10, 95 X 3 sets of 10
Upright row: stack X 2-3 sets of 10
DB Shrugs: 2 sets of 10 with 75's and 100's
Triceps extensions: 3 sets of 12
Saturday, December 6, 2008
Taking it easy
I finally had my last day of classes this past Friday, so after my exams i have about a month off!
I havn't been doing anything monumental in my training, so I havn't posted. I feel a little banged up (the shoulder is cranky) and run down from not sleeping much (school) and just not taking time off when I need too, so I think I am going to make December a recovery month. I am still going to train like i normally do, but just do a little more volume instead of doing singles and doubles every week. I think this will help me when it comes time to start our training cycle for the master/junior nationals in may. It should be a good cycle. We are going to try some new things and a thow in a few new exercises spud and I have conjured up. Here is the latest few workouts I have done:
Wedneday 12/3/08
RDL's: worked up to 315 for 4-5 sets of 5
Sump pulls (weight on 3 inch box): 245 X 5, 335 X 3, 425 X 3, 515 X 1
Dale Throughs (as spud calls them) it is a modified pull through/goodmorning with a kettlebell swing: 2 sets of 15 with a 24 kg kb.
Reverse hyper: 3 sets of 15 with 600
Saturday: Raw box squat with chains: worked up to 325 and 5 or 6 chains per side for 3-4 sets of 3. The sets felt better as I went on, but tried not to push it too hard.
Spud and I have come up with a new exercise that we can't settle on a name for. It is a combonation of a deadlift/goodmorning/zercher squat.........I know my discription of it isn't that helpful (I'll try to get a video of it up) It sucks so bad it has to help. alternated between doing zercher style and goodmorning style:155 X 5, 245 X 5, 335 X 5.
Reverse hyper: 1 set of 20 with 500.
It was a little quiet in the gym this morning as we have got 3 of our crew resting up for a meet next weekend. I am sure it will be a good meet for all of them.
I havn't been doing anything monumental in my training, so I havn't posted. I feel a little banged up (the shoulder is cranky) and run down from not sleeping much (school) and just not taking time off when I need too, so I think I am going to make December a recovery month. I am still going to train like i normally do, but just do a little more volume instead of doing singles and doubles every week. I think this will help me when it comes time to start our training cycle for the master/junior nationals in may. It should be a good cycle. We are going to try some new things and a thow in a few new exercises spud and I have conjured up. Here is the latest few workouts I have done:
Wedneday 12/3/08
RDL's: worked up to 315 for 4-5 sets of 5
Sump pulls (weight on 3 inch box): 245 X 5, 335 X 3, 425 X 3, 515 X 1
Dale Throughs (as spud calls them) it is a modified pull through/goodmorning with a kettlebell swing: 2 sets of 15 with a 24 kg kb.
Reverse hyper: 3 sets of 15 with 600
Saturday: Raw box squat with chains: worked up to 325 and 5 or 6 chains per side for 3-4 sets of 3. The sets felt better as I went on, but tried not to push it too hard.
Spud and I have come up with a new exercise that we can't settle on a name for. It is a combonation of a deadlift/goodmorning/zercher squat.........I know my discription of it isn't that helpful (I'll try to get a video of it up) It sucks so bad it has to help. alternated between doing zercher style and goodmorning style:155 X 5, 245 X 5, 335 X 5.
Reverse hyper: 1 set of 20 with 500.
It was a little quiet in the gym this morning as we have got 3 of our crew resting up for a meet next weekend. I am sure it will be a good meet for all of them.
Sunday, November 23, 2008
Havn't posted in a while because I have been busy with school. Did bench Stuff worked up to 405 off a 3 board for 3 sets.
Deads: did the same band and chain set up as last week, but went with 4 plates and 5 chains for the last set. Pulled it for a single (it was probably a stingy 750 at the very top)
Spud and I went down to Florida to help Mike, Karl, and Berry out at the worlds.
Karl and Mike did well. Berry had issues on the squat, but was a good sport and helped me and Spud handle Karl and Mike. The highlight of the trip was when I got to smack the hell out of mike before his second bench. He didn't see it coming.......and like a shotgun blast I tattooed him right in the upper back. If he wasn't already psyched up to lift it would have knocked him out. From there on out he said no more slapping.....imagine that. I got to meet a lot of nice people that I have only seen in pictures and heard stories about. It was a humbling and fun experience. It is easy to get comfortable with your nitch in your own gym and be satisfied with a little progress you make. Then you venture out into the land of the big people and realize you need to train a little harder until you feel satisfied with mediocre progress. It was a great experience.
Deads: did the same band and chain set up as last week, but went with 4 plates and 5 chains for the last set. Pulled it for a single (it was probably a stingy 750 at the very top)
Spud and I went down to Florida to help Mike, Karl, and Berry out at the worlds.
Karl and Mike did well. Berry had issues on the squat, but was a good sport and helped me and Spud handle Karl and Mike. The highlight of the trip was when I got to smack the hell out of mike before his second bench. He didn't see it coming.......and like a shotgun blast I tattooed him right in the upper back. If he wasn't already psyched up to lift it would have knocked him out. From there on out he said no more slapping.....imagine that. I got to meet a lot of nice people that I have only seen in pictures and heard stories about. It was a humbling and fun experience. It is easy to get comfortable with your nitch in your own gym and be satisfied with a little progress you make. Then you venture out into the land of the big people and realize you need to train a little harder until you feel satisfied with mediocre progress. It was a great experience.
Wednesday, November 12, 2008
Deads
Mixed it up a little tonight with deadlifting with bands and chains.
started with a bar weight of 315 and mini bands doubled up over the bar. Added two chains at a time until we got to 8 chains per side. Did doubles up to the last set of 8 chains that I did 2 singles with. May have tried more reps, but the chains kept falling off one at a time every time I dropped the weight......then again i may have tried a double and missed hirribly. I used doubl overhand grip without the hook up until the last three sets (then I hooked).
One set Reverse hyper: 600 X 20
started with a bar weight of 315 and mini bands doubled up over the bar. Added two chains at a time until we got to 8 chains per side. Did doubles up to the last set of 8 chains that I did 2 singles with. May have tried more reps, but the chains kept falling off one at a time every time I dropped the weight......then again i may have tried a double and missed hirribly. I used doubl overhand grip without the hook up until the last three sets (then I hooked).
One set Reverse hyper: 600 X 20
Tuesday, November 11, 2008
Random Training
Saturday: Parallel Box squats: worked up to somewhere around 685-705 X 3 sets of 2. I couldn't keep up with the weight, because the Troll and Jean-Claud kept changing my weights.
Pushed the Wheel Barrow after I closed up. 300 Lbs X 1 lap. My traps felt it the next day. The Troll says if i do heavy wheelbarrow then I will pull 800. He is good at putting himself in a win win situation. If I pull 800 then it will all be due to him getting me to do the wheelbarrow. If I don't pull 800 then his deadlift reign in the gym is still safe.
Reverse Hypers: 2 sets of 15
ab Row: 3 sets of 12
Sunday I wanted to see if pulling a 300 lb sled was as hard as the 300 lb chain. Not hardly. did one lap with it. Might try a little haevier next week.
Monday: Shoulder stilla little cranky so I went off a three board most of the night. 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 5, 405 X 2 sets of 3, 455 X 2, 405 X 5.
Pushed the Wheel Barrow after I closed up. 300 Lbs X 1 lap. My traps felt it the next day. The Troll says if i do heavy wheelbarrow then I will pull 800. He is good at putting himself in a win win situation. If I pull 800 then it will all be due to him getting me to do the wheelbarrow. If I don't pull 800 then his deadlift reign in the gym is still safe.
Reverse Hypers: 2 sets of 15
ab Row: 3 sets of 12
Sunday I wanted to see if pulling a 300 lb sled was as hard as the 300 lb chain. Not hardly. did one lap with it. Might try a little haevier next week.
Monday: Shoulder stilla little cranky so I went off a three board most of the night. 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 5, 405 X 2 sets of 3, 455 X 2, 405 X 5.
Thursday, November 6, 2008
Deload
Saturday: raw high box squats with buf bar: worked up to 2 sets of 10 with 505. I felt a little neked without my 2 pair of briefs on, but the high box gave me a little sense of security.
Monday: Messed around on the bench trying to get warm, but that never did come. I did a few little shoulder rehab exercises and just handed off to everyone. some nights ya just don't have it.....better luck next time.
Wednesday: Wanted to do something stupid so we did pull with the weight on boxex (about 5-6 inches it seemed) 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 1.5 (lost the hook grip half way up on the second) Dropped the box to around 3 inches for the last few setsand put spud Inc straps on) 675 X 3, 765 X half hearted miss (all I could do was shart myself and humble take a plate off) 675 X 5 The first 2 or 3 were good reps, the rest were ugly,thats good enough for me.
Monday: Messed around on the bench trying to get warm, but that never did come. I did a few little shoulder rehab exercises and just handed off to everyone. some nights ya just don't have it.....better luck next time.
Wednesday: Wanted to do something stupid so we did pull with the weight on boxex (about 5-6 inches it seemed) 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 1.5 (lost the hook grip half way up on the second) Dropped the box to around 3 inches for the last few setsand put spud Inc straps on) 675 X 3, 765 X half hearted miss (all I could do was shart myself and humble take a plate off) 675 X 5 The first 2 or 3 were good reps, the rest were ugly,thats good enough for me.
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