Archive for April, 2015


April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

April 27, 2015

Let’s get to pressin!

Push Press (short rests)

bar x 5
75 x 3
115 x 3
*elbow sleeves on*
155 x 8
165 x 8
165 x 5
165 x 8

notes: Still building that PP! And who doesn’t want a big PP? First set went so smooth, decided to up the weight. Those weren’t as smooth. Third set the bar started to drift out of its path, farther away from my body, and it wore me out faster. I will see you one day soon, 2 wheels. Believe it.

Kettlebell Cleans

50 lb x 12 per side
50 lb x 12 per side
50 lb x 12 per side

Superset: Inverted BW Rows then steeper angle Inverted Rows then cambered bar bicep curls

10, 10, 60 lbs x 10
10, 10, 60 x 10
10, 10, 60 x 10

Superset: Renegade Rows then 1 Arm Cable Pushdowns

25s x 10 per side / 60 x 10 per side
25s x 10 per side / 60 x 10 per side

post-workout: LISS elliptical

April 26, 2015

Still not feeling 100%, but decided to benchmark my regular squats and conventional deadlift today

warmup: foam rolled IT bands, adductors, piriformis. lots of ouch!

High Bar Squats (oly shoes, knee sleeves, generous rests)

*narrow stance, pauses*
bar x 5
75 x 5
110 x 5

*normal stance*
150 x 3

*belt on*
185 x 3
220 x 2
260 x 1
295 x 1
335 x 1
375 x 1 *WEIGHT PR*

notes: happy! 335 felt smooth so I went for a 5 pound PR. Big sticking point about midway it slowed down considerably and almost stopped, but I grunted my way through it.

Conventional Deadlifts (sock feet, generous rests)

*hook grip*
bar x 5
90 x 5

*double overhand*
130 x 5
175 x 3
220 x 2

*crossgrip*
265 x 1

*belt on*
310 x 1
350 x 1
395 x 1
445 x FAIL

notes: Oh well. Maybe PRs in both squats and deadlifts in the same session, during a week where I was not deloading, was too ambitious. 395 was a grinder, so I probably already knew in my head upping the weight by 50 pounds was a bad idea, but I figured this would be my last rep one way or another. Got a few inches off the ground, then died there.

So, I will be back to deadlifting and squatting twice a week. Hoping for some gains.

By this point, with all the generous rests, I was approaching the 2 hours mark, so I wrapped it up and got some food.

The week begins once again! Hope you all had a good weekend!

April 24

Kind of an active recovery day. Run some drills, do some rehab, core work.

some sprints, backward sprints, laterals, quick hops, quick hops on one foot, both feet long jumps, some skipping (haha), high knee runs, “kick your butt” runs

ball slams, wall balls, battle ropes

2 way, 180 degree lat raises
front raises with the resistance band
hanging weighted shoulder circles
Chek presses
Turkish get-ups (well, 1/2 get-ups, just for the core)
standing split weighted core twists
ab rollouts

felt good! once evening hit though, I pretty much passed out and only woke up about 10 hours later, I think my week is catching up woth me.

April 23, 2015

Shoulders

1-Arm OH Press (2 min rest)

20 x 5/5
40 x 5/5
60 x 8/8
65 x 5/5
65 x 3/3
65 x 8/8
65 x 5/5

notes: moved up to a higher weight, and had to adapt my technique a bit. got the hang of it though

Smith Machine Seated OHP (2 min rest)

bar x 8
bar + 50 x 8
+ 70 x 8
+ 90 x 8
+ 110 x 6

Cable RD Flys (30 sec rest)

15 x 15
15 x 15
15 x 15

notes: haven’t done these in a while, shoulders groaned a lot, but I know it was worth it

quick and dirty gym session before the night got a lot dirtier and greasier

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.

April 21, 2015

Hated pushing my workout back one day. I need that stress relief man… I was sandy and salty all day at work. Gritty kitty.

Push Press (short rests)

bar x 5
*elbow sleeves on*
115 x 5 (fat gripz)
145 x 8 (fat gripz)
145 x 8
145 x 8
145 x 8

notes: To be honest, the fat gripz made my wrists hurt, so I did it with just the bar. Still, building it up every week, slowly but surely.

Kettlebell Cleans

50 lb x 10 per side
50 lb x 10 per side
50 lb x 10 per side

Superset: Inverted BW Rows then steeper angle Inverted Rows then straightbar bicep curls

12, 12, 65 lbs x 12
10, 10, 65 x 6 DROP 45 x 6

note: straight bar curls always feel mucho awkward on my wrists, my hands keep wanting to twist around freely.

Superset: Renegade Rows then Incline Closegrip Pushups then 1 Arm Cable Pushdowns

25s x 12 per side / 10 / 65 x 12 per side
25s x 12 per side / 10 / 65 x 12 per side

time flew by!

post-workout: LISS elliptical

April 18, 2015

Strongman Event Day


Yoke Carry (generous rests)

365 for 50 ft, approx. 11 seconds
365 for 50 ft, approx. 11 seconds
365 for 50 ft, under 10 seconds
365 for 50 ft, under 10 seconds
405 for 50 ft, 9.5 seconds
405 for 50 ft, approx. 11 seconds

notes: Goal here was to push my time under 10 seconds. Cold parking lot, uneven ground, bah.

Farmers Walks (1-2 min rest)

130 each hand for 100 ft
130 each hand, 200 ft with 1 turn halfway (AKA, walk 100 ft, turn 180 degrees without setting it down, walk back)
130 for 200 ft with 1 turn halfway
180 for 100 ft
180 for 100 ft

notes: Practicing longer distances, tried to go as fast as possible but did not bother to time myself, got some practice in turning (which isn’t easy), and then went heavier for some straight distances.

Sandbag Front Carry (2-3 min rest)

200 lb bag, 160 ft with 1 turn halfway
200 lbs 160 ft with 1 turn halfway

notes: My weakass core was starting to gripe on me, and I was grabbing the bag too high, so I had problems standing upright, so I only did 2 sets and moved on. It gave my core a decent workout though, that’s for sure!

Car Push

One of the other people was pushing their hatchback half a block at a time down the side streets behind the gym, so I joined in and did it once. Fun!!

That counts as cardio right? lol definitely got my heart rate up and kept me moving.

April 17, 2015

Well, time to shake off the winter torpor.

I need to work on my speed and agility, so I will start incorporating that stuff in.

Met up with the trainer for some general conditioning and rehab

1. a series of short speed drills: forwards, backwards, laterals, skipping (lol)

2. some agility drills over the hurdles

3. Wall balls with the medicine ball

4. Medicine ball slams

5. battle ropes for 30 sec on and 30 sec off for a bunch of sets

6. power clean & press from the hang. did the bar for a few sets of 3-6, the 95 pounds for 3 sets of 6

7. Superset: 2 rounds of
a. IYT with the TRX for 10 reps each: I, Y, then T (IYT meaning like a rear delt fly with your arms in 3 different positions)
b. seated 1 arm external rotations with a light DB for 10-12 reps each arm
c. dolphin waves for 10 pulses

Then I did some LISS on the elliptical for 15 min

April 16, 2015

The workout was kind of an abortion tonight. I got through the pressing work, and before I could move on to the assistance, work called and I had to go do work stuff. My fault for working out in the office gym, haha.

Strict OHP (clean bar from floor once, then press, approx. 2 min rest)

45 x 5
75 x 5
*elbow sleeves on*
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: too bad work called, because it was shaping up to be a damn fine session!

oh well, got my main pressing volume in anyways, better luck tomorrah! life of a workaholic is never done.