Tag Archive: “weight loss”


April 26, 2015

Still not feeling 100%, but decided to benchmark my regular squats and conventional deadlift today

warmup: foam rolled IT bands, adductors, piriformis. lots of ouch!

High Bar Squats (oly shoes, knee sleeves, generous rests)

*narrow stance, pauses*
bar x 5
75 x 5
110 x 5

*normal stance*
150 x 3

*belt on*
185 x 3
220 x 2
260 x 1
295 x 1
335 x 1
375 x 1 *WEIGHT PR*

notes: happy! 335 felt smooth so I went for a 5 pound PR. Big sticking point about midway it slowed down considerably and almost stopped, but I grunted my way through it.

Conventional Deadlifts (sock feet, generous rests)

*hook grip*
bar x 5
90 x 5

*double overhand*
130 x 5
175 x 3
220 x 2

*crossgrip*
265 x 1

*belt on*
310 x 1
350 x 1
395 x 1
445 x FAIL

notes: Oh well. Maybe PRs in both squats and deadlifts in the same session, during a week where I was not deloading, was too ambitious. 395 was a grinder, so I probably already knew in my head upping the weight by 50 pounds was a bad idea, but I figured this would be my last rep one way or another. Got a few inches off the ground, then died there.

So, I will be back to deadlifting and squatting twice a week. Hoping for some gains.

By this point, with all the generous rests, I was approaching the 2 hours mark, so I wrapped it up and got some food.

The week begins once again! Hope you all had a good weekend!

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April 23, 2015

Shoulders

1-Arm OH Press (2 min rest)

20 x 5/5
40 x 5/5
60 x 8/8
65 x 5/5
65 x 3/3
65 x 8/8
65 x 5/5

notes: moved up to a higher weight, and had to adapt my technique a bit. got the hang of it though

Smith Machine Seated OHP (2 min rest)

bar x 8
bar + 50 x 8
+ 70 x 8
+ 90 x 8
+ 110 x 6

Cable RD Flys (30 sec rest)

15 x 15
15 x 15
15 x 15

notes: haven’t done these in a while, shoulders groaned a lot, but I know it was worth it

quick and dirty gym session before the night got a lot dirtier and greasier

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.

April 21, 2015

Hated pushing my workout back one day. I need that stress relief man… I was sandy and salty all day at work. Gritty kitty.

Push Press (short rests)

bar x 5
*elbow sleeves on*
115 x 5 (fat gripz)
145 x 8 (fat gripz)
145 x 8
145 x 8
145 x 8

notes: To be honest, the fat gripz made my wrists hurt, so I did it with just the bar. Still, building it up every week, slowly but surely.

Kettlebell Cleans

50 lb x 10 per side
50 lb x 10 per side
50 lb x 10 per side

Superset: Inverted BW Rows then steeper angle Inverted Rows then straightbar bicep curls

12, 12, 65 lbs x 12
10, 10, 65 x 6 DROP 45 x 6

note: straight bar curls always feel mucho awkward on my wrists, my hands keep wanting to twist around freely.

Superset: Renegade Rows then Incline Closegrip Pushups then 1 Arm Cable Pushdowns

25s x 12 per side / 10 / 65 x 12 per side
25s x 12 per side / 10 / 65 x 12 per side

time flew by!

post-workout: LISS elliptical

April 18, 2015

Strongman Event Day


Yoke Carry (generous rests)

365 for 50 ft, approx. 11 seconds
365 for 50 ft, approx. 11 seconds
365 for 50 ft, under 10 seconds
365 for 50 ft, under 10 seconds
405 for 50 ft, 9.5 seconds
405 for 50 ft, approx. 11 seconds

notes: Goal here was to push my time under 10 seconds. Cold parking lot, uneven ground, bah.

Farmers Walks (1-2 min rest)

130 each hand for 100 ft
130 each hand, 200 ft with 1 turn halfway (AKA, walk 100 ft, turn 180 degrees without setting it down, walk back)
130 for 200 ft with 1 turn halfway
180 for 100 ft
180 for 100 ft

notes: Practicing longer distances, tried to go as fast as possible but did not bother to time myself, got some practice in turning (which isn’t easy), and then went heavier for some straight distances.

Sandbag Front Carry (2-3 min rest)

200 lb bag, 160 ft with 1 turn halfway
200 lbs 160 ft with 1 turn halfway

notes: My weakass core was starting to gripe on me, and I was grabbing the bag too high, so I had problems standing upright, so I only did 2 sets and moved on. It gave my core a decent workout though, that’s for sure!

Car Push

One of the other people was pushing their hatchback half a block at a time down the side streets behind the gym, so I joined in and did it once. Fun!!

That counts as cardio right? lol definitely got my heart rate up and kept me moving.

April 17, 2015

Well, time to shake off the winter torpor.

I need to work on my speed and agility, so I will start incorporating that stuff in.

Met up with the trainer for some general conditioning and rehab

1. a series of short speed drills: forwards, backwards, laterals, skipping (lol)

2. some agility drills over the hurdles

3. Wall balls with the medicine ball

4. Medicine ball slams

5. battle ropes for 30 sec on and 30 sec off for a bunch of sets

6. power clean & press from the hang. did the bar for a few sets of 3-6, the 95 pounds for 3 sets of 6

7. Superset: 2 rounds of
a. IYT with the TRX for 10 reps each: I, Y, then T (IYT meaning like a rear delt fly with your arms in 3 different positions)
b. seated 1 arm external rotations with a light DB for 10-12 reps each arm
c. dolphin waves for 10 pulses

Then I did some LISS on the elliptical for 15 min

April 16, 2015

The workout was kind of an abortion tonight. I got through the pressing work, and before I could move on to the assistance, work called and I had to go do work stuff. My fault for working out in the office gym, haha.

Strict OHP (clean bar from floor once, then press, approx. 2 min rest)

45 x 5
75 x 5
*elbow sleeves on*
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: too bad work called, because it was shaping up to be a damn fine session!

oh well, got my main pressing volume in anyways, better luck tomorrah! life of a workaholic is never done.

April 15, 2015

Decided to test my 1RM in Sumo DL and Front Squats, and make that my baseline for future programming.

Please bear in mind I had only conventional DL’ed and regular Squatting at a heavy weight, so this was uncharted territory. I am perfectly ready to do some joker sets in my training if I get comfortable.

Sumo Deadlift (bare sock feet, generous rests)

bar x 5
135 x 3
225 x 2
*belt on*
275 x 1 WEIGHT PR FROM HERE ON
295 x 1
315 x 1
335 x 1
355 x 1
375 x FAIL

notes: Yeah, my heaviest ever Sumo was 255 a long time ago. So I knew it was out of date. Still, my heaviest conventional pull was 440 in November, so I am not totally pleased with 355. Even that 355 was a real grind the whole way, and I should probably have stopped there instead of adding 20 pounds. I think it’s relearning my explosion off the floor that is a big part of it, I felt like I lost a lot of speed really quickly. I got a lot of work ahead of me.

Front Squats (Romaleos and knee sleeves on, generous rests)

bar x 5 long pause on the last rep
95 x 3 long pause on the last rep
115 x 1
*belt on*
135 x 1
155 x 1
175 x 1 WEIGHT PR FROM HERE ON
195 x 1
215 x 1
235 x 1
255 x 1
275 x 1

notes: my heaviest front squat ever was 155 for reps, so I had high hopes for this one. I was relatively happy with 275. That 275 was a bit of a grind at the top, and I don’t want to fail a front squat, so I stopped there and called it a day.

Front squats seem to get much harder as the reps go up, so I think volume training at a lighter weight with these will help me the most.

With the long rests, that took a while, so I packed up my poop and went to look for some food.

But yeah, got a LOT of work ahead of me *tugs collar nervously*

April 13, 2015

I love you, gym.  You’re like my religion.  I went without you for a week and a half, and felt so down.  Now, I walk out of my last 2 workouts and I feel joyous.  enlightened.  ecstatic.  All of that joy coming from inside, hormones and blood and self-repair and self-reward.

session with the trainer, work on my push presses a bit. She decided to join in.

Fat Gripz Push Press (took turns with my trainer)

bar x 5
95 x 5
135 x 8
135 x 8
135 x 8
135 x 8

notes: I thought the Fat Gripz would help me simulate an axle, haha. Made my wrists sore a bit with that added girth, but I am getting more comfortable with my technique, so time to up the weight

Then time for some upper back and arm work

Superset: Freemotion Widegrip Cable Pulldowns & Straight Arm Resistance Band Pulldowns (took turns with trainer)

12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15

Superset: 1 Arm DB Row & Half-Kneeling Cable Row High-to-Low (did same arm for both movements, then switched arms)

60 x 10 / 10 plates x 10 (per side)
60 x 10 / 10 plates x 10
60 x 10 / 10 plates x 10

notes: the DB Rows were hella light, but the trainer doesn’t have any higher than 60. She trains a lot of creampuffs

Superset: Incline DB Front Raises & Incline DB Skullcrushers

12s x 15 / 20s x 15
12s x 15 / 20s x 15
12s x 15 / 20s x 15

notes: the front raises hurt my shoulders until I worked in a “twist” – from neutral to pronated grip on the way up, then reverse on the way down.

And that was that! Hope everyone had a beautiful, sunny day

April 11, 2015

So glad to be back in the gym! It has been a painful absence. Real glad to be in a dingy basement warehouse gym with clanging plates and strong dudes and buckets of chalk. Srs.

A lot of ppl were sick today, so I didn’t always have help timing me, or checking my form as I learn the events, so I just motored ahead and did the best I could.

Strongman Event Day

Farmer’s Walks (approx. 2-3 min rest b/w sets)

130 lb each hand; walk 50 ft under 10 seconds
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
130 / hand; 50 ft under 10 sec

notes: watched the clock on the wall as often as I could to see if I was sub 10s.

Atlas Stones (approx. 2 min b/w singles)

170 lb stone to a 52″ platform
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″

notes: yup, just a lot of singles. not all that heavy, just learn the form. After about 5 singles, a guy walked over and said I was gripping it too low and putting too much weight on my biceps. So I was able to practice gripping more from an “overhand hug” for a while. No tacky used. After a couple of singles, my forearms started to scrape up again, so I put on my long sleeved hoodie and that helped a lot. One of these days I need to buy tape or something.

I wanted to use the Yoke, and I heard another guy there planned to go outside and do it (freezing cold parking lot!), but he was cleaning and pressing the axle, so I waited until he was done, and decided to pass the time.

Reverse Hyperextensions (30-60 sec rest)

10, 10, 10, 6

notes: it was a pneumatic pressure machine so I don’t know how much weight it was, nor how to increase or decrease the pressure, but by Set 4 it was getting hard to get that good contraction in. So it was appropriate.

After the reverse hypers, I sat for 5 min, and watched my yoke buddy do continental cleans of a big axle with giant tires on each end

Yoke Carry (take turns with buddy, change weights and talk for 30 secs, lol)

340 lb yoke for 75 ft, in under 14 seconds
340 lbs for 75 ft, 12.6 seconds
340 lbs for 100 ft, ~16 seconds

notes: yay! someone to use the stopwatch, lol. I didn’t bother to use a belt, I just wanted to get comfortable with the implement. It was a somewhat full parking lot so we had to be careful! I could have done more sets, but it was cold and the other guy was done (he was carrying like 640!), so we took it back apart and schlepped it back inside and down the stairs to the basement.

Fun session! I think I have found a new home