Tag Archive: belt


10/27 Shoulders

Continuing the trend of worked so well on Tuesday, keeping supersets down to a minimum.  Recognizing the beating I took on Wednesday, back assistance is almost gone from the workout today.  And I am wearing a belt and sleeves, cause F it!  My low back is tired, my forearm tendinitis is omnipresent.  The belt will help keep my back stable as I clean the bar from the floor and press.

Overhead Press (with cambered bar, clean from floor and press)

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

70 x 5 / o&b

85 x 5 / o&b

 

main (about 90 sec rest, sleeves worn, belt worn)

105 x 5

120 x 3

135 x 8  Rep PR!!

notes:  ok!  continuing the trend of this being an awesome week, decided to keep going up.

 

Joker sets (90 sec rest, sleeves, belt)

145 x 1

160 x 1  Weight PR!!

notes:  hooray!  Last time I tried 160 I failed bad, so this is progress!  It was a grinder though, still strict but a grind, so I stopped there.

 

Assistance

Bench Press    (no rest on warm ups, 60 sec rest on main)

warm-up

70 x 5

90 x 5

110 x 5

main assist (sleeves worn)

145 x 5

145 x 5

145 x 5

145 x 5

145 x 5

 

 

post-workout:  15 min elliptical LISS

this was all I had time for before work started blowing up my BB!  Back to work!

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6/27 Back

Hooray!  Heavy singles week!  Cheers to all you heavy singles out there, I wanna meet ya.  And lift ya.

pre-workout:  foam roller, back rolls

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

155 x 5

195 x 5

235 x 5

main (belt,  2-5 min rest)

295 x 5 (double overhand)

330 x 3

370 x 4

IMG_4841

notes:  That was my best double overhand set ever.  Back was rounding too much on the AMRAP set, so had to stop.

joker set

405 x 1

notes:  would have done more, but we were tight on time

 

Assistance

Squats (Romaleos on, 60 sec rest)

140 x 10

140 x 10

140 x 10

140 x 10

140 x 10

IMG_4849

5/27 Back

Rep PR on Deadlifts!  Time to celebrate with some music!

 

pre-workout:  Defranco Agile 8

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

155 x 5

195 x 5

235 x 5

main (crossgrip, belt,  2-5 min rest)

275 x 3

310 x 3

350 x 8

notes:  woohoo! personal best!  been waiting 5 weeks for a new best on DLs

 

Assistance

Squats (Romaleos on, 60 sec rest)

140 x 10

140 x 10

140 x 10

140 x 10

140 x 10

Leg Raises (roman chair, 30 sec rest)

10

10

10

8

7

notes:  couldn’t keep from sliding in the chair haha, weak core maybe

4/27 Legs

The grind never stops.  The first month of my own little project is over, Only 5 more to go, haha…

 

warmup:  foam rolling on IT Bands, Adductors, Piriformis

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

110 x 5

140 x 5

170 x 5

main (2-4 min rest, belt worn)

180 x 5

210 x 5

240 x 10

IMG_4782

notes:  I think my trainer is enjoying getting me into and out of my belt, haha.  Reminds me of this clip from Dazed and Confused

 

 

Assistance

Deadlifts (about 60-90 sec rest, done barefoot)

195 x 10

195 x 10

195 x 10

195 x 10

195 x 10

 

Ran out of time, sorry abs!  hahahaha

 

IMG_4787

3/27 Legs

The end of a very solid week for strength gains!  Things are falling into place.  Enjoying the routine!

 

warmup  DeFranco Agile 8

 

Squats  (wore the Romaleos)

warm-up (1 min rest)

110 x 5

135 x 5

160 x 5

main (2-3 min rest) (wore belt)

205 x 5

230 x 3

255 x 8

IMG_4746

notes:  The AMRAP set was a strong set, so I winked at my trainer, and we decided to make a run for a new PR.

 

Joker Sets  (2-3 min rest)

280 x 1

305 x 1

315 x 1

 

notes:  Great Success!!

 

My progress with the squat is most welcome.  I have been lagging in that for a while, and 3 Wheels is a big step up for me.  Next up, 320 – this would put me in the Intermediate category for my weight class (as per exrx.net)

 

Assistance

Deadlifts (60-90 sec rest) (barefoot)

190 x 10

190 x 10

190 x 10

190 x 10

190 x 10

IMG_4751

notes:  These are getting easy, bangin them out.  Time to up the weight!

 

The joker sets ate up time, so we had to cut the ab work.  Went for a walk, cooled down.  Major session tonight!

3/27 Back

forgot to do the DeFranco Agile 8, woops!  I was already into my first set by the time I realized it.  so excited to deadlift!

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

150 x 5

190 x 5

230 x 5

main (crossgrip, 2-5 min rest)

285 x 5

325 x 3 (put on belt for Set 5 onwards)

360 x 4

notes:  Got to rock the bumper plates again tonight, so a bit more touch and go than usual, a faster descent.  Belt was working hard keeping my lower back tight on that last set!

 

Assistance

Squats (Romaleos on, 60 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30 sec rest)

10

10

10

10

10

post-workout:  rumble roller on my IT bands, adductors, piriformis

2/27 Legs

A little motivation for myself 🙂

 

 

The new shoes arrived in the mail!  Some Size 13 Nike Romaleos 2.  And it was Squat Day!!  It was meant to be 🙂

 

warmup  DeFranco Agile 8

 

Squats (1 min rest) (wore the Romaleos)

warm-up

110 x 5

135 x 5

160 x 5

main (2 min rest) (wore belt)

190 x 3

215 x 3

245 x 8

notes:  I was ready to do some Joker sets, but another guy wanted to share the station, so I called it after the 6th set.

 

Assistance

Deadlifts (60-90 sec rest) (barefoot)

300 x 5

190 x 6

190 x 10

190 x 10

190 x 10

notes:  oops!!!  Mixed up a kg plate and a lb plate… I picked it up during that first set and was like, why is it soooooo heavy?  Turns out I had loaded 300 lbs, haha! At least the weight was even, just WAY too much.  My second set I was still exhausted from the first, but I had recovered sufficiently by set 3.

Weighted Core Twist Machine (30 sec rest)

200 x 10/10

200 x 10/10

200 x 10/10

200 x 10/10

200 x 10/10

1/27 Legs

Real sleepy, just gonna post and crash.  First session with the Inzer belt though!  I think I have found a new partner in crime 🙂

warmup  DeFranco Agile 8

 

Squats (1-2 min rest)

warm-up

110 x 5

135 x 5

160 x 5

main (2-3 min rest)

175 x 5

205 x 5

230 x 10

 

Assistance

Deadlifts (60-90 sec rest)

190 x 10

190 x 10

190 x 10

190 x 10

190 x 10

Ab Wheel (30-60 sec rest)

10

10

10

10

10