Tag Archive: explosive reps


3 Dec 2016

Saturday morning workout. I didn’t have the time available to do everything, so I just did the main work and the main assistance. In and out.

Deadlifts (short rests, sock feet)

175 x 2
225 x 2
265 x 1
305 x 1
355 x 1
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2

notes: back a bit sore on these. got more explosive as I progressed through the sets, I have the tendency to slow them down unnecessarily sometimes.

5 inch Block Pulls w/ Axle (solid axle, straps, long rests, sock feet)

170 x 3
260 x 3
385 x 5
385 x 5
385 x 5

notes: I didn’t use the extra-thick axle, but these still necessitated the XL straps to fit around the bar. back still a little sore.

Snatch Grip Deadlifts (medium rests, no straps, socks)

315 x 4
315 x 3
315 x 3

notes: these felt ok on my back, but my grip was giving out on these.

And then I had to go! Duty called. I also pooped twice during this short workout lol. That ate up some time.

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9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

Mar 10, 2015

Surprise! More Back work! My legs were dying and my chest was pretty sore, so I varied the exercises a bit so that I could stretch out my sore spots.

Back

Widegrip Cable Row (60 sec rest b/w sets)

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

notes: Still feeling good, but I might stick with this weight again next week until it feels more smooth.

Bent Over Smith Machine Rows (explosive reps, 90 sec rest b/w sets)

bar + 90 x 6
+110 x 6
+130 x 6
+150 x 6
+170 x 5

notes: Figured by doing this I could also stretch out my hammies. The goal was to EXPLODE, ram my elbows up, then slowly lower. Keep slowly upping the weight until I can’t do the reps explosively any more, which turned out to be on Set 5.

incline DB pullovers (60 sec rest)

40 x 10
50 x 10
60 x 10
70 x 10
70 x 10

notes: Explored the weight until I found my sweet spot. By doing pullovers, I thought I could also stretch my chest and expand my ribcage a bit. By doing it on an incline, I feel it much more in my lats, but I also enjoy using cables for incline pullovers. Cable machine was busy at the time though.

post-workout: LISS on the elliptical

Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

Smith Machine Incline Press  (45s rest, constant tension reps)

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout – 15 min cardio

 

 

It might have been crazy to have a 2nd back day 2 days after the first, and the very next day after I got my low back deep-massaged.  but whatever!  Had a hunger for some DLs.  Just call me DL Hugely!!

 

Deadlift and Assistance

Deadlift  (60-120s rest, double overhand grip for first 5 sets, switch grip on 6th set, no straps used)

155 x 5

190 x 5

230 x 5

250 x 5

290 x 5

325 x 5

notes:  As predicted, my low back was getting tired fast!  It was still recovering from the RMT.  I noticed rounding was getting bad on the last set so I clipped it short at 5.  Weight was flying up though!  Just harder to get low when your low back is giving up.  I keep sticking with double overhand when I am sub 300, and jump to switch grip when I am 300+, it seems to work fine, although 290 felt pretty draining on my double overhand grip for sure, it was so borderline.

 

Meadows Rows (45s rest)

50 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

 

Closegrip Machine Rows  (45s rest, explosive reps)

225 x 6

225 x 6

225 x 6

225 x 6

notes:  225 is about the edge of what I am barely capable of “exploding” on, so I will stick at this weight for a bit.

 

Scapulae Stretch Pulldowns  (45s rest)

210 x 8

210 x 8

210 x 8

210 x 8

notes:  rubber grips be ripping up my calluses!  ouch!

 

DB Shrugs  (45s rest, hold squeeze for 3 seconds each rep)

80s x 12

80s x 12

80s x 12

notes:  feeling good!  Decided since I gambled so hard with my back, why not gamble on my calves too??

Standing Calf Raise Machine (45s rest, do partials out of bottom ROM, basically stretch down past parallel, then go up to parallel only, full reps of course go from past parallel to full toe pointing)

195 x 10, 15 partials

235 x 10, 10 partials

275 x 10, 5 partials

315 x 10, 5 partials

notes:  I only mention the ROM because I see so many ppl halfass it so often on the calf raise machine.  You have this great chance t let your ankle go down past where the floor would be, why not take advantage!!  Work the extreme ranges of your ROM, something I can;t do as well when I stand around with a pair of DBs.

post-workout – 20 min cardio

fun times!

 

Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.  So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.  Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:  Explode!  Try to ram those elbows back.  Grunt generously 🙂

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio

Cycle 1 Week 3 Chest

Chest and Assistance Work

Had to rush the office gym early today!  Get in get out early so I can get back to work.  Busy day!

Superset Bench Press & Over + Backs w/ Resistance Band, OR Widegrip Pulldowns  (60 sec rest or so b/w supersets)

75 x 5 / 8 O&Bs

90 x 5 / 8 OB

110 x 5 / 8 OB

135 x 5 / wide pulldowns 85 x 5

155 x 3 / 105 x 5

170 x 10 / 125 x 5

notes:  slowly building the bench press back up, with better form.  even if it makes me seem less cool to my coworkers who are benching more than me, I will get better and stronger eventually!

Decline DB Press (flex for 2 sec at the top, slight decline, 45 sec rest)

60 x 8

60 x 8

60 x 8

60 x 8

notes:  easy sets!

Smith Machine Incline Press (slight incline, constant tension reps, 45 sec rest)

bar x 5

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 5

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

notes:  tough sets!

Incline DB Rear Delt Fly (45 sec rest)

15s x 15

15s x 15

15s x 20

Face Pulls (2 second hold at peak contraction, 45 sec rest)

47.5 x 12

42.5 x 12

42.5 x 12

notes:  the 2 second hold made these really tough!  loved them!

Cage Press (smith machine, 30 sec rest)

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

notes:  threw my head forward on each rep, and really squeezed my traps at the top.  crush them to dust!

Cycle 1 Week 2 Back

Got to work early and took my pre, chilled for a bit, then went to the office gym for some deadlifts! Place was busiest I had seen! I had to do my liftin in between the water fountain and the ladies changeroom, sorry ladies! Place was packed.

DL plus Back Assistance

Deadlifts (60-120s rest, conventional double overhand until last set went mixed grip, no straps)

150 x 5
190 x 5
225 x 5
265 x 3
300 x 3
340 x 5

notes: Back was starting to round on last set, so called it at 5.

Landmine Row (0 rest, back and forth arm to arm)

2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8

notes: There was no proper mount for these, so I had to jam the tip into the corner, and got a coworker to stand on the bar to keep it steady. But because I didn’t want to waste too much of his time, I dropped the weight and did 4 sets back to back with no rest. Low back getting tired by the end!

Bent Over Smith Row (explosive reps, 45 sec rest)

bar x 10
2 plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6

notes: Upped the weight and worked on my form, keeping the bent over position and ramming my elbows up and driving the bar into my chest.

Incline DB Pullovers (45 sec rest, constant tension)

70 x 10
70 x 10
70 x 10
70 x 10

notes: Using a slight incline I feel these better in my lats and serratus, even though it shortens the ROM somewhat (you lose the tension in your lats much more early in the ROM).

DB Shrugs (hold each rep 3 seconds, 45 sec rest)

75s x 12
75s x 12
75s x 12
75s x 12

And then I was done! Showered and rushed back to work.

At lunch I led a coworker through a Back and Traps workout, sorta like I did! Except diff stuff, not sure if he is ready for deadlifts yet. So lots more pulldowns and rows.

Cycle 1 Week 1 Back

Hectic day! Got in my workout first thing in the morning then had to rush to get to work on time to run through a myriad of silly meetings.

I do love waking up in the morning with only a 6 AM lifting session on my mind, it gets you focused! Trainer agreed to come out and do DLs with me – her goal is to lift 3 wheels (awesome), so she needs to grind out some strength gains just like me! high rep DL day lets go!

Deadlift and Back Assistance Work

Deadlifts (conventional grip on all sets except last set, I didn’t use straps but she did, traded sets, my set was her rest)

150 x 5
190 x 5
225 x 5
255 x 5
280 x 5
320 x 7

IMG_4198

notes: Trainer did 205 for 10 reps! new PR for her. The 255 set was a mistake, loaded an extra dime plate on one side. When I did that set, it felt unbalanced, I stopped looked at my hand placing, looked fine. I did my 5 reps but they felt OFF, and I was worried I was having a bad day, until I realized the weight was unbalanced. Whew! I thought I was in big trouble.

Stopped the AMRAP set when my I couldn’t control my back any more, it was starting to “wobble” (trainer said I was starting to make snake waves with my back).

One Arm Landmine Rows (traded sets)

50 x 8/8
70 x 8/8
70 x 8/8
70 x 8/8

Bent Over Smith Machine Rows (explosive reps, traded sets)

4 plates x 6
2 plates x 8
2 plates x 8
2 plates x 8

notes: I tried 4 plates but my form was chit. I find the Smith SO awkward for these, dammit! The path my wrists take keeps making the hooks clack back against the rack, which messed me up and made me start to stand up. I had to drop the weight big time and up the reps a bit just to work on my form. I found widening my grip a bit helped a lot.

DB Pullover (constant tension, traded sets)

60 x 10
60 x 10
70 x 10
70 x 10

IMG_4212

notes: We started off going perpendicular to the bench, but then switched to deep incline bench lengthwise. Keep the arms straight, don’t bring them directly overhead or you lose the tension!

DB shrugs (traded sets, hold EACH rep for 3 seconds)

70s x 12
70s x 12
70s x 12

notes: Trainer doesn’t want big traps, so she did crossover pulldowns instead. I went conservative on the weight, pulled up and back and held it there while the trainer slowly counted to 3, full control the whole time. Could def go heavier, but I wanted to see how it felt first time.

Had to rush to work, no time for cardio! Lazy bastard! haha