Saturday was the last deadlit trio workout (conv, stiff, romanian). I had gone up 50 lbs each week for the first two weeks, and wanted to go up again this week, so I had to cheat a little. I did it backwards.
495 X 3 sets of 5
455 X 3 sets of 5
405 X 3 sets of 5
Kettlebell Squats: 3 sets of 8
Prowler Drudgery: 2 plates on each arm for half a lap (1/6th Mile). First time doing this for a long time. I think this pain will be more frequently visited now.
Sunday, May 8, 2011
Wednesday, May 4, 2011
Wednesday Smash Day
Raw dog suck Russian Squat day.
415 X 5
465 X 3
505 x 3
555 X 3 not the easiest set, but the most I have done raw in a while
465 X 5
suspended good mornings:
225 X 3
315 x 3
405 X 3
495 x 3
545 X 3 These felt slow from the inside out, but on tape it looked pretty good.
Spud, Inc. Wheelbarrow march: loaded up the close post with 45's and did 1/3 mile. Got to do something different to get where i want to go, so GPP is calling my name. Easing back into it since I am in terrible shape right now.
415 X 5
465 X 3
505 x 3
555 X 3 not the easiest set, but the most I have done raw in a while
465 X 5
suspended good mornings:
225 X 3
315 x 3
405 X 3
495 x 3
545 X 3 These felt slow from the inside out, but on tape it looked pretty good.
Spud, Inc. Wheelbarrow march: loaded up the close post with 45's and did 1/3 mile. Got to do something different to get where i want to go, so GPP is calling my name. Easing back into it since I am in terrible shape right now.
Monday, May 2, 2011
Saturday and Monday
Saturday I continued to torture myself. This was my second week of what i call "The Trio", which consists of 3 rounds of 5 reps each with conventional, stiff, and Romanian deadlifts. Each round is with an ascending weight.
365 X 3 set of 5 (1 each exercise)
405 X 3 sets of 5 (1 each exercise)
455 x 3 sets of 5 (1 each exercise)
Close stance KB squats: a pair of 16's, 24's, 28's all for sets of 8.
That was enough pain for one day. 45 good DL reps is enough for me. I was hoping to get one more week where I could go up in weight, but I think I may have to cheat next week and get my heavy sets out of the way and go down. We will see how i feel after my RAW squat day on Wednesday...
365 X 3 set of 5 (1 each exercise)
405 X 3 sets of 5 (1 each exercise)
455 x 3 sets of 5 (1 each exercise)
Close stance KB squats: a pair of 16's, 24's, 28's all for sets of 8.
That was enough pain for one day. 45 good DL reps is enough for me. I was hoping to get one more week where I could go up in weight, but I think I may have to cheat next week and get my heavy sets out of the way and go down. We will see how i feel after my RAW squat day on Wednesday...
Friday, April 29, 2011
Getting back to it
Monday I started back training again
Floor Press with the fat bar: 2 plates and 3 chains for 3-4 sets of 3
DB Incline Press: 65, 80,95,105 all X 8 reps
Close Neutral grip db press: 45, 65,65 X 8 reps
Machine press: 50 lbs X 3 sets of 7-8.
Band One Arm Pushdowns: 3 sets of 8 with green band
Squats: Buffalo bar box squat with chains
worked up to 465 and 5 chains X 2.
Rack Pulls right above the knee: worked up to 495 and using shortbands for 2 reps
Nothing too crazy, but it was a decent workout for the first one back at it.
Plan on doing a few weeks of raw work, then get back into the gear. Part of it is to get the raw strength up a little, but mostly, to give my body a little rest before getting back to heavy weight.
Floor Press with the fat bar: 2 plates and 3 chains for 3-4 sets of 3
DB Incline Press: 65, 80,95,105 all X 8 reps
Close Neutral grip db press: 45, 65,65 X 8 reps
Machine press: 50 lbs X 3 sets of 7-8.
Band One Arm Pushdowns: 3 sets of 8 with green band
Squats: Buffalo bar box squat with chains
worked up to 465 and 5 chains X 2.
Rack Pulls right above the knee: worked up to 495 and using shortbands for 2 reps
Nothing too crazy, but it was a decent workout for the first one back at it.
Plan on doing a few weeks of raw work, then get back into the gear. Part of it is to get the raw strength up a little, but mostly, to give my body a little rest before getting back to heavy weight.
Monday, April 25, 2011
The Goings on...
So I have sucked at updating my logs. Had a lot going on at work and in my personal life, So I shall give you a brief update on what i have been doing the past 3 months.
I trained for a while.....
It was a good training cycle.....
Had a meet......
It went pretty well....
915 Squat (missed 1005), 725 lb bench (missed 745), 705 dead for a 2345 total. All PR's.
I'll Go ahead and put it out there, (which I never do) but next meet goal is 2500. Got to put more work in than ever, but it is time to go forward and start achieving what I want. It will take performing up to my potential on all lifts (something I have yet to do), and I look forward to the challenge.
I trained for a while.....
It was a good training cycle.....
Had a meet......
It went pretty well....
915 Squat (missed 1005), 725 lb bench (missed 745), 705 dead for a 2345 total. All PR's.
I'll Go ahead and put it out there, (which I never do) but next meet goal is 2500. Got to put more work in than ever, but it is time to go forward and start achieving what I want. It will take performing up to my potential on all lifts (something I have yet to do), and I look forward to the challenge.
Monday, February 7, 2011
Bands!
Benched with squat bar and purple bands doubled up: worked up to 325 X 1 off 2 board raw, then the shirt went on.
420 X 2 off 3 board
515 X 2 off 2 board
600 X 2 off 2 board
600 X 1 off 1 board
600 X 1 off 1 board (tried the second, but missed close to lockout) That is what the bands are for...It felt pretty heavy up top, and had to work to stabilize a lot.
Close grip floor press:
235 X 6
285 X 6
325 X 6
375 X 6
Overhead barbell press (seated): 135 X 4 sets of 12-15
Side DB Raise: 45 X 8, 55 X 8, 70 X 8
One Arm Band Pushdown: 3 sets of 12-15 each arm. We do these to humor Ben at the end of a workout sometimes because he thinks it makes his arms look bigger.
420 X 2 off 3 board
515 X 2 off 2 board
600 X 2 off 2 board
600 X 1 off 1 board
600 X 1 off 1 board (tried the second, but missed close to lockout) That is what the bands are for...It felt pretty heavy up top, and had to work to stabilize a lot.
Close grip floor press:
235 X 6
285 X 6
325 X 6
375 X 6
Overhead barbell press (seated): 135 X 4 sets of 12-15
Side DB Raise: 45 X 8, 55 X 8, 70 X 8
One Arm Band Pushdown: 3 sets of 12-15 each arm. We do these to humor Ben at the end of a workout sometimes because he thinks it makes his arms look bigger.
Saturday, February 5, 2011
Deloading and pulls
We all deloaded for the first time in quite a while. One little pause to catch our breath before the real cycle starts for squats and deads. We started our bench cycle about two weeks ago.
We pulled off of a 3-4" box today. All Conventional on the box
495 X 5 sets of 3. Strangely these felt better than last weeks pulls of 495 with the weight on the box. I finally got the feel of getting my legs involved more instead of just using my back.
2 sets sumo: 405 X 3, 495 X 3. Just to keep in in the grove.
Leg press from a deadstop in the bottom: 4 sets of 8
Monday we will begin a different type of training cycle than we are use to. There will be no scheduled deloads. there will be no "back off" weeks. Spud says you have to force yourself to be uncomfortable to improve. . . Smashed to the point where your not up for the next workout, but you plow on anyways. I am Looking forward to see what we all are made of, as this cycle was made to achieve goals, not for mediocrity.
We pulled off of a 3-4" box today. All Conventional on the box
495 X 5 sets of 3. Strangely these felt better than last weeks pulls of 495 with the weight on the box. I finally got the feel of getting my legs involved more instead of just using my back.
2 sets sumo: 405 X 3, 495 X 3. Just to keep in in the grove.
Leg press from a deadstop in the bottom: 4 sets of 8
Monday we will begin a different type of training cycle than we are use to. There will be no scheduled deloads. there will be no "back off" weeks. Spud says you have to force yourself to be uncomfortable to improve. . . Smashed to the point where your not up for the next workout, but you plow on anyways. I am Looking forward to see what we all are made of, as this cycle was made to achieve goals, not for mediocrity.
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