Tag Archive: pallof press


July 27, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

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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.

warmup:
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

July 14, 2015

OK, all this hypertrophy stuff has been fun, but let’s get back to some strongman stuff Gonna be folding events back in, on the daily now!

AM Workout

warmup: foam rolled upper back, individual lats, armpits; shoulder capsule stetch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rest)

bar + 140 x 15
+ 140 x 12

notes: my butt hurt! so tired, much lactic butt acid.

post: 15 min LISS cardio

then a full day of work.

PM Workout

forgot to take my pwo! sheeeee-ittttt

High Bar CAT Squats (2 min rests, Romaleos, SBDs)

bar x 5
140 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Sled Sprint/Drag Medley (2 min rests between sets; each set is sprint forward 10m, drag it back 10m, forward 10m, drag back 10m)

sled 10m/10m/10m/10m (practice)
sled + 1 plate 10m/10m/10m/10m
sled + 2 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m

notes: I was going to do a bunch more sets, and go heavier… when the strongman gym needed to show prospective clients around, and they were standing on my track. After 5 min of waiting, I got impatient, and moved on to the next exercise.

Still…. felt like FKIN cardio to me! lol better than regular cardio though, HIIT chit.

Kroc Rows (60 sec rests)

50 x 8/8
80 x 8/8
105 x 10/10
95 x 14/14
95 x 8/8

notes: just wasn’t strong enough today! maybe the earlier workout tired me out, plus dragging the sled tired me out… but on a good day I can bust out 20 reps with a 100 pounder… so who knows. Next week Kroc Rows! *shakes fist*

Pallof Press (heavy resistance band, 30 sec rest)

20/20
20/20

July 11, 2015

Saturday! Warm weather, everyone looks happy, people dressing cute, good vibes all around.

I got some new shoes and wanted to try them out: SABO Deadlifting shoes. Russian, super thin sole, metatarsal strap, etc. I thought this would be an easier transition from barefoot than Chucks, they are thinner than Chucks. They are only a little thicker than a deadlift slipper, but with more grip on the ground. Spread your feet out, hit those Sumos. If I trained Sumos any more. But I digress.

AM Workout

warmup: woops! didn’t bother, lol. I just wanted to lift.

Deadlifts (SABOs, 2 min rest b/w working sets)

160 x 5
200 x 5
240 x 5
280 x 3
*belt on*
340 x 3
340 x 3
340 x 3

Decided to just leave the deadlifting shoes on and get through the workout. Now… since I didn’t bother to warmup at all, my low back was now sore. Big surprise!

Deficit Stiff Legged Deadlifts (60-90 sec rests)

*belt on*
140 x 8
200 x 8
220 x 8
*belt off for the backoff sets*
160 x 8
160 x 8

Pallof Press (30 sec rest)

4 plates x 20 each side
4p x 20/20
4p x 20/20

Ukrainian Deadlifts (60ish sec rest)

60 x 20
75 x 20
90 x 20

notes: now that I had spent the last 4 weeks getting used to the feel of this exercise, time to up the weight.

Seated Cable Row (60 sec rest)

160 x 12
170 x 12
180 x 12

notes: these felt good! I was finishing strong today.

Left gym, done.

PM Workout

warmup: foam rolled upper back, lats, side of lats, armpits, pecs

Superset Widegrip Pulldowns and Widegrip Machine Bench Press (no rest, go back and forth from one station to the other)

1 plate x 15 / 1 plate x 15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 15/15
7p x 15/15
8p x 15/15
9p x 15/15
10p x 15/15
11p x 15/15
12p x 15/15
13p x 15/15
14p x 12/12

Superset Straight Arm Pulldowns & Pec Deck (no rest, go back and forth)

1p x 15/15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 10/10

OK, so yeah the workout is a little silly. But for a 2 a day routine, I cant go heavy both times, I go light and high rep on the other workout, keep the heart rate up, keep the blood flowing, get a bit of a pump. So I keep the rest low and ramp up until I cant any more. Let’s just agree to call it cardio that’s more fun than cardio

post: sat in hot tub

June 24, 2015

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

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

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

3 plates x 15
4 p x 15
5 p x 15

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

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

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

June 20, 2015

One last piece of misery before enjoying the weekend and the Fathers Day merriment.

Deadlifts (2 min rests during warmups, 90 sec rest during working sets)

160 x 5
200 x 5
*belt on*
240 x 5
300 x 3
300 x 3
300 x 3
300 x 3

notes: during the warmups, I took longer rests, and stretched out and released and warmed up my low back. Then reduced the rests for the working sets to up the intensity.

Deficit Stiff Legged Deadlifts (60-90 sec rests, belt stayed on)

130 x 8
180 x 8
200 x 8
140 x 8

notes: kept my belt on for these to support my low back a bit more. it worked, lol.

Pallof Press (30 sec rests)

4 plates x 20 per side
4 plates x 20 per side
4 plates x 20 per side

notes: this had the side benefit of warming up my sore shoulders a bit. and if I squeeze my pecs, I can get some soreness in the inner pec area

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: getting better at the MMC on these, contracting the glutes properly makes this exercise so much more intense

Seated Cable Closegrip Row (30 sec rest)

150 x 12
150 x 12
150 x 12

notes: traded sets with a lady who was also using the station

June 10, 2015

My body is attaining memorable levels of soreness these days. Prob because this is my 4th day of exercise in a row, and I am going at it with some intensity.

Deadlifts (2 min rests after the warmups)

160 x 5 hookgrip
200 x 5 hookgrip
240 x 5 double overhand
280 x 3 mixed grip
*belt on*
280 x 3
280 x 3
280 x 3
280 x 3

notes: lots of low rep sets, not wanting to tax the low back for what lay ahead

Deficit Stiff Legged Deadlifts (2 min rests)

130 x 8
160 x 8
190 x 6
140 x 8

notes: stood on a nice thick bumper plate. I wanted to do sets of 8, but my grip got tired on the 3rd set and I crushed a callus a bit, so I had to stop. So I did a backoff set. My grip is getting pounded these days.

Pallof Press (60 sec rests)

3 plates x 20/20
4 plates x 20/20
4 plates x 20/20

notes: gave my grip and my posterior chain a break with this core work.

Ukrainian Deadlifts (90 sec rest)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: I have seen people do these, but never tried them. They work pretty well as a finisher. My quads even felt the stretch on the negative, and the glutes were firing quite well. Low back started to remind me how sore it was.

Seated Closegrip Cable Rows (90 sec rests)

100 x 12
120 x 12
150 x 12

notes: Did them nice and slow and focused on the peak contraction. Went thumbless to let my grip have a break, and tried to strengthen up my low back.

I was considering doing cardio after, but my low back warned me it wanted to go home and chill out, so I heeded it.