Tag Archive: conditioning

Jan 26, 2016

wanted to get in deadlifts AND do some conditioning. I figure peak hard on squats this weekend, and not go crazy on DLs. Therefore… EMOM! Hooray! (not)

warmup: none

Deadlift Warmup

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

Working Sets Deadlift: EMOM, belt, shoes

330 x 1, 1, 1, 1, 1, 1, 1, 1, 1

notes: that make sense? Every minute exactly on the minute, I did a single rep. Did that 9 times in a row, kept my belt on. Sweating by the end ! I had not done EMOM before, so this was a fun experiment.

Pause Deadlifts: EMOM, pause before I reach my knees, bely, shoes

330 x 1, 1, 1, 1, 1, 1

notes: Once I got used to 330, I changed them to pause DLs, short pause right between the floor and my knees. Did that 6 more times. I was worried these would be too taxing, but they actually felt really good.

Low Bar Squats (60 sec rests, no belt, no sleeves, no shoes)

215 x 1
215 x 1
215 x 1

notes: did these as a cooldown, so no gear.

Jan 2, 2016

warmup: foam rolled pecs, static pec stretch, slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

bar x lots
95 x 4
135 x 3
185 x 2
*wrist wraps on*
210 x 5
210 x 5
210 x 5
210 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

190 x 5
190 x 5
190 x 5

One Arm DB Rows (2 min rests)

55 x 8/8
80 x 8/8
105 x 8/8
105 x 8/8
105 x 8/8

notes: hooray for a gym with heavier DBs! Right beside me, a guy was going to row 135+ DBs with wrist wraps, but the DB busted at the end of the first set, woops! So he smoked me on that first set, but I got more work in

DB Skullcrushers (1-2 min rests, elbow sleeves)

30s x 8
40s x 8
45s x 4

notes: I slept on my elbow wrong, so I wore sleeves. Went heavy.

DB Front Raise (1-2 min rests, neutral grip)

22.5 x 8
30 x 8
30 x 8

notes: neutral grip feels smoother on my shoulder. these were nice and heavy too.

Conditioning: DB Flat Bench Density Set

5 min time limit, sets of 5 reps max, 30 sec rests, goal is to hit 30 reps

75s x 5, 5, 5, 5, 5, 5

notes: I wanted more chest work, and needed some conditioning, so I wanted to see how many 5 reps sets I could hit in 5 min. I felt I could hit 30 total reps easy, which I did. So next time I do it, I will up the weight and try to hit the same rep goal. And it counts as cardio… right? lol

July 25, 2015

I can’t be the only one excited Wet Hot American Summer is getting an episode run on Netflix This weekend of workouts belongs to them.

July 25

AM Workout

notes: have to be honest, Friday night involved Tequila and ladies… so Saturday morning I felt rough. Decided not to bother with strength, and do a mix of Conditioning work and Technical lifts. Did I mention it was 8 AM? Feeling rough.

warmup: foam rolled upper back, lats, IT bands, adductors, piriformis

Prowler: Push & Drag: 20 metre push, 20 m drag back with a rope; 2 min rests

empty prowler (testing out the parking lot) for a set

prowler + 150. for 8 sets

notes: not the smoothest parking lot surface – chunks missing and an overall slope. the drag back sucked, felt like I was going up an incline. hot and wet summer day outside

Axle Power Cleans (3 min rests)

20 lb axle x 5
65 x 3
85 x 3
105 x 3
172 x 1 (grinder!)
120 x 1
130 x 1
140 x 1
150 x 1

notes: the 172 was an accident, I thought the plates were pounds, but they were kilos, LOL.

PM Workout

hypertrophy was in the cards that night.

superset: DB side raises with holds at the top and slow negs, then Cuban presses, then 1 arm DB shrugs. run through that superset twice

DB Incline Press (60 sec rests)

Superset every set with Blackburns (YWT iso holds laying on your stomach)

50s x 6
55s x 6
60s x 6
65s x 6
70s x 6
75s x 6
80s x 6
85s x 4

notes: the Blackburns help me keep the shoulder healthy

Kroc rows (60 sec rests)

50s x 8
80s x 8
100s x 17
100s x 11
90s x 17

notes: only 60 seconds between Kroc rows kicks my ass. Its like going all the way to failure, maybe even slightly past failure, then going right away again. had to drop the weight for set 3. However, my whole back felt pumped! Magic.

DB Skullcrushers (30 sec rests)

15s x 12
20s x 10
25s x 8
30s x 6
35s x 4

Pallof Press (30 sec rests)

4 plates x 20/20
4p x 20/20
4p x 20/20

Friday Conditioning

Conditioning Day!

I took a scoop of Fast Fuel immediately prior to the elliptical, then took a scoop of Fast Fuel and a scoop of ReGen right after the elliptical, then a scoop of ReGen and some Creatine HCl right after the workout.

A.  30 min of elliptical:  120 sec low intensity, 30 sec high intensity

I noticed a bit of aftertaste and a bit of tingling in my lips, which was surprising!  I guess the Fast Fuel was kicking in more than usual.  Not unpleasant, just a different reaction than normal.  Elliptical felt fine, good focus and energy, didn’t get bored, 30 min passed by like it was nothing!

B.  “300 workout”  (my trainer said she stole it off bb.com) 25 pullups 50 deadlifts  @ 135 pounds (conventional) 50 pushups 50 jump squats, using a TRX-like object (different brand) 50 floor wipers @ 135 pounds 50 clean and presses with the 45 pound bar 25 pullups

I thought the cleans would be easy but they ended up tweaking my right elbow a bit, I think it might need another acupressure session!

C.  foam roller upper back, piriformis, IT band

Real simple, lots of fun! Conditioning is not as enjoyable as lifting weights, but I found this one pretty enjoyable actually.

Some pics!