Tag Archive: core


23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

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29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

14 June 2016

 

Finally! Leg Day! It has been too long. I didn’t bring my belt, I forgot my knee sleeves, I had cuts on the bottom of my feet. My knees are rough, my hips are rough. I am old. I whine a lot. So I was crossing my fingers this would be a solid session, the lack of knee sleeves worried me especially.

warmup: nada

Low Bar Squats (Romaleos, closer stance, A2G, 105 second rests)

135 x 3
185 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: I figured it would be easier on my knees if I went well below parallel, and I didn’t want to stress my hips out, so I brought my feet in a bit. I say A2G, but my butt was not ACTUALLY touching the ground… more like calves touching hamstrings. So it was as low as I was gonna go I kept the rests at 1 minute and 45 seconds (hello stopwatch) and the weight light and the reps low. The sets flew by and my knee felt great! Test successful!!

Leg Press (steep incline, long rests, RPE8)

3 plates x 10
5p x 10
7p x 10
9p x 10
9p x 10
9p x 10
9p x 10
9p x 10

notes: This leg press was steeper than 45 degrees, but not a vertical leg press. Definitely harder than the usual leg press I have used. I am guesstimating RPE8, it was a very soft 8. Went as low as I could until my low back was starting to leave the pad.

Hyperextensions (short rests)

15, 15, 15

Really happy I carried off a painfree leg day! Hooray

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
*straps*
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

31 March 2016

Office workout

warmup: nada

#teamnobelt

Trap Bar Deadlifts (long rests, deadlift shoes)

320 x 2
410 x 2
460 x FAIL
460 x FAIL
410 x 2
410 x 2

notes: did not like this trap bar. the handles were far out so it felt more like a snatch grip. I don’t want to whine, but when you go over 90%, every little detail counts. I hit 475 multiple times two weeks ago on another trap bar, but this one was much different. I tried 460, and I couldn’t control it, it tipped backwards and forwards. Reset, rested 30 seconds, tried again. Still couldn’t lift it off the ground evenly, it kept tipping. So F it, dropped back down and did a few more doubles.

3 inch Block Pulls (long rests)

445 x 1
470 x FAIL
470 x FAIL
405 x 1

notes: FFFFFFFFFFFFFFFFFFFFFFFFFuuuuuuuuuuuuCCCCCCCCCCCCC CCC
I couldn’t blame the trap bar any more. I just couldn’t go heavy tonight. When I did 445, it went up ok but was a grind to lockout. I tried 470, it left the blocks, but didn’t go much higher than that. Reset, waited a full 2 minutes, tried again. Same thing – left the blocks and got stuck there. So I dropped down to 405 and did another one and gave up on the weights tonight.

post: abs, cardio

14 March, 2016

Aw yeahhhhh, leg day

warmup: a bit of TKEs, not much warmup. no belt, no sleeves, squat shoes only

Low Bar Squats

135 x 3
185 x 2
*decrease rests to 60 seconds*
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: yar, cardio

High Bar Squats

245 x 5
245 x 5
245 x 4 + 1

notes: on the last set, I pitched forward and fell offbalance, so I took 10 seconds, reset, and did the 5th rep

Low Bar Hi Pause Squat

215 x 7
215 x 7
215 x 7

notes: pause on the way up, just past parallel

post: core work

March 9, 2016

When work was over, I felt worn out and tired. so I came home to snack and nap before gym. I tried to nap, but couldn’t, I felt good and happy again. Watched Netflix, laughed, ate linguine and clams and some carpaccio as a pwo meal. When it was time for the gym, I felt awful again. So ok, I realize I have homework-itis, or test day flu, or whatever. So I dragged myself slowly and miserably to the gym to get it done.

warmup: none
no belt, no sleeves

Deadlift (sabo’s)

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

*drop rest time to 10 seconds*

320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

notes: so do a bunch of singles with only 10 seconds rest, enough time to stand up, reset breath, tense up, reset grip, and rip it. I was sweatyyyyy by the end! high rep deadlifts are good cardio. Oh yeah, and… the linguine was a bad idea. I wanted to barf! Its like that episode of the office where Michael eats fettucine alfredo before the 5K and pukes while running, LMAO (or maybe it was the clams and raw beef. LOL)

3 inch block pulls (2-3 min rest)

345 x 5
345 x 5

Front Squats (2-3 min rests)

170 x 3
180 x 3
195 x 3
210 x 3
225 x 3

notes: core failing me by the end, had to fight falling fwd on the ascent. been a while since I did front squirts!

Knee Raises (Roman Chair, 60 sec rests)

10, 10, 10

March 7, 2016

Been a long time!  Soooooo sick.  After being sick for days, I took a day or two to decompress and relax. So… gonna repeat last week.

For this workout, I tried squatting with both nothing on my knees, and I tried wraps for the first time. I wanted to see how it felt on my knees both during, and after.

As always this month, no belt.

Low Bar Squats (2-3 min rests, shoes)

135 x 3
225 x 3
275 x 3 *wraps*
275 x 3 *wraps*
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rest)

285 x 4
285 x 4

Low Bar Paused Squats (pause in the hole, 2-3 min rests)

255 x 6
255 x 6 *wraps*
255 x FAIL *wraps*

notes: last set was my fault, I didn’t wrap them right and they came flying off during the first rep. So I just called it a night and moved to core work.

Hyperextensions (short rests)

15, 15, 15

Feb 29, 2016

no better way to celebrate leap year with squat day! I would like to squat 3 times this week though, so no matter what the occasion… chances are it will be a squat day

no belt this workout, shoes and sleeves worn throughout

Low Bar Squats (2-3 min rests, in between sets I did TKEs)

135 x 5
185 x 3
225 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rests)

285 x 4
285 x 4

Low Bar Lo-pause Squats (brief pause in the hole, 2-3 min rests)

255 x 6
255 x 6
255 x 6

Weighted Plank

25 lb plate for 45 seconds

Hyperextensions

15 reps

After the squats, my low back was pumped and sore, so I kept the core work to a minimum, and wrapped it up and came home.