Aug 11, 2015

More thumb rest, waiting on x-ray results, whatever. Back at it.

AM Workout

warmup: foam roll IT Bands, Adductors, Piriformis, upper back

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 15

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

notes: on Set 6, I noticed a woman had accidentally grabbed my handtowel, and was already spraying bleach into it so she could wipe down her recumbent bike. WTF. I know it was an accident, but goddamn woman! When you see a handtowel, don’t assume its for everyone, its not the community jerkoff rag.

Smith Machine Glute Bridge (30 sec rest)

140 + bar x 10
+140 x 8

notes: my hams kept cramping! I didn’t do so hot on this today.

I was going to do cardio, but the most ANNOYING guy in the office gym came in and set up on the cardio machines. I know if I go, he will talk my ear off (he ignores headphones). So I decided to pack up my stuff and leave instead.

PM Workout Strongman stuff

High Bar CAT Paused Squats (Romaleos, SBDs, 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: decided to throw some good pauses in there

Prowler / Sled Medley

drag 150 on sled for 20 metres, then push 90 on Prowler for 20 metres, then drag 150 sled for 20 metres
*rest 30 sec*
90 prowler for 20m then 150 sled for 20m
*2 min rest*
90 prowler for 20m then 150 sled for 20m then 90 prowler for 20m
*2 min rest*
240 prowler for 35m then 150 sled for 20m

notes: basically I was jumping on the prowler in between other peoples sets, and I was the only one dragging the sled. Then all of a sudden they went from 90 on the prowler to 240 on the prowler, LOL big jump! But after one long push of the heavy prowler they were done, LOL, then started putting it away. ok then, guess I got my work (cardio) in. I could have done more, but it was getting late.

Atlas Stones (5 min rests)

240 stone to 48″
240 to 52″
240 to 56″

notes: 3 heavy singles for me, pyramiding up the height. Went up easy! Good night Will have to start fukkin with the 270 stone now.

August 3, 2015

AM Workout

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

Deadlifts (all reps thumbless, SABOs, generous rests)

160 x 5
*mixed grip*
200 x 5
240 x 5
*belt on*
295 x 3
350 x 3
350 x 3
350 x 3

notes: my thumb is still swollen and weak, so I decided to work my grip with some no-thumb deadlifts, haha. Tried doing one of the 350 sets double overhand and it felt so awkward and unstable that I had to immediately go back to mixed grip.

Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15

prone leg curl (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 11

PM Workout

warmup: got right to it, no warmup

CAT Squats (Romaleos, SBDs, 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

Prowler/Sled Work

– push a prowler 20 metres, then drag a sled 20 metres, rest 15-20 seconds, then push the prowler 20m, then drag the sled 20m
– then rest 2-3 min and repeat

– 90 lbs on prowler, 75 lbs on sled to warmup
– then moved to 180 on prowler, 150 on sled; a couple of sets of that

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

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