need to update but, took some time off and have been busy.
ggc 09 went very well took 5th. will write it up later.
9/28/09
first day of new routine
pinch 1
mms coc#3 5x1
2hp 180# 5x1 got 185 1/2 way up twice. need some smaller plates
1hp 70# 5x1
ttk 3x20 5# either need to increase reps or weight.
Monday, September 28, 2009
Sunday, September 13, 2009
Thursday, September 10, 2009
sept 10 09
front squat 5x5 195 need to move weight up
deadlifts to a single 365. back didn't bother me at all. slow off the floor. I think I might stick to this weight for a while and get better at it before I move up.
reverse hyper 3x8 180#, 2x15 140#.
skipped the rest because I needed to be home.
sept 9 09
missed mondays workout because of the holiday. oh well.
2hp.
didn't backload. worked up to 190. I think that's a pr in straight weight.
did it 3x3, 1/4" up, 1/2 way up, lock out. I tried again too soon and biffed it completely. after that I dropped to 180 and pulled 5x1.
40#+7.5 to the side 5x1.
face levers. did sets of 10 on my 6 and 8 as a warm up. those longer sets are exhausting. I don't know how rex does 20's. ended up doing 3x4 on the 12#. and I measured the handle at 33".
front levers 5.25# 3x10
ttk 4x10 10#. I like doing these at the end. I think I might move the weight up to 12.5. I need to keep from moving the weight up too much so I can mind form.
while training I had a eureka moment regarding my training. I think I'll implement it after GGC since I only have one more workout before my rest.
tuesday the 8th
mp w axle 5x5 145# weird using the chromed axle
kettlebell mp 5x10 20k bells
hammer twists 25.45.25 5each
windmills 3x5 16k bell
crazy bench 3x20
front squat 5x5 195 need to move weight up
deadlifts to a single 365. back didn't bother me at all. slow off the floor. I think I might stick to this weight for a while and get better at it before I move up.
reverse hyper 3x8 180#, 2x15 140#.
skipped the rest because I needed to be home.
sept 9 09
missed mondays workout because of the holiday. oh well.
2hp.
didn't backload. worked up to 190. I think that's a pr in straight weight.
did it 3x3, 1/4" up, 1/2 way up, lock out. I tried again too soon and biffed it completely. after that I dropped to 180 and pulled 5x1.
40#+7.5 to the side 5x1.
face levers. did sets of 10 on my 6 and 8 as a warm up. those longer sets are exhausting. I don't know how rex does 20's. ended up doing 3x4 on the 12#. and I measured the handle at 33".
front levers 5.25# 3x10
ttk 4x10 10#. I like doing these at the end. I think I might move the weight up to 12.5. I need to keep from moving the weight up too much so I can mind form.
while training I had a eureka moment regarding my training. I think I'll implement it after GGC since I only have one more workout before my rest.
tuesday the 8th
mp w axle 5x5 145# weird using the chromed axle
kettlebell mp 5x10 20k bells
hammer twists 25.45.25 5each
windmills 3x5 16k bell
crazy bench 3x20
Sunday, September 6, 2009
sunday sept 6 09
sled work was awful. my lunch was sitting like a brick. and it was 80 and sunny. not a good combo.
did the martin rooney sled by belt with mini band. punching on the way down, pull aparts on the way back. 90 sec rest between rounds, 3 rounds. had 25# in the sled.
did 1 hour 40 minutes of yoga after wards. pretty challenging.
sled work was awful. my lunch was sitting like a brick. and it was 80 and sunny. not a good combo.
did the martin rooney sled by belt with mini band. punching on the way down, pull aparts on the way back. 90 sec rest between rounds, 3 rounds. had 25# in the sled.
did 1 hour 40 minutes of yoga after wards. pretty challenging.
Saturday, September 5, 2009
sept 5 09
back squats 5x3 245 plus green band. felt really good, will go up about 20 next time.
glute ham with mini band 3x8. hams were feeling funny. might have been all the squats.
seated lower back 3x20 75#
ball planks 3x50
hammer curls 3x10 35# needs to go up.
RT to a max 175 each hand. I think that's a gym PR.
back squats 5x3 245 plus green band. felt really good, will go up about 20 next time.
glute ham with mini band 3x8. hams were feeling funny. might have been all the squats.
seated lower back 3x20 75#
ball planks 3x50
hammer curls 3x10 35# needs to go up.
RT to a max 175 each hand. I think that's a gym PR.
Friday, September 4, 2009
sept 4 09 grip work
mms grippers 3x1 coc#3 each hand. crappy closes, okay sets. just wasn't feeling the grippers.
2"v-bar
235x2, 250x3, 235x3
2x25 10 highpulls each hand alternating hands one after the other.
25# blob drop passes 2 sets of 40
TTK 10# 3x10. I usually don't really feel these. this time I did. I think the hand has to be tired and I really have to focus to hit my thumb instead of cheating it up.
DU
7"x1/4" cr round, 60d gal., and a 7"x1/4" hex. the hex is a new PR, I think. It was pretty easy as well.
DO
6" grade 5, 6"x1/4" square, 6" 5/16 grade 2, bastard. they were all pretty easy except the bastard, it was still about a 3 minute bend. I'm pretty happy though, I hit bench and curl ups really hard yesterday, by upper body is basically one big achy stiff thing right now.
2"v-bar
235x2, 250x3, 235x3
2x25 10 highpulls each hand alternating hands one after the other.
25# blob drop passes 2 sets of 40
TTK 10# 3x10. I usually don't really feel these. this time I did. I think the hand has to be tired and I really have to focus to hit my thumb instead of cheating it up.
DU
7"x1/4" cr round, 60d gal., and a 7"x1/4" hex. the hex is a new PR, I think. It was pretty easy as well.
DO
6" grade 5, 6"x1/4" square, 6" 5/16 grade 2, bastard. they were all pretty easy except the bastard, it was still about a 3 minute bend. I'm pretty happy though, I hit bench and curl ups really hard yesterday, by upper body is basically one big achy stiff thing right now.
Thursday, September 3, 2009
thursday august 3rd 09
5x5 bench 185 plus 6 chains(3 each side) ok, would have pushed harder with a spotter.
dumbell floor press 3x12 65#.
curl ups with 25#, 5x5. last one was with no weight.
side planks 3x40sec
RT 6-8 pulls with 160#. worked in with rehab
crazy bench 16k bells 3x16
band press 3 sets of 20
5x5 bench 185 plus 6 chains(3 each side) ok, would have pushed harder with a spotter.
dumbell floor press 3x12 65#.
curl ups with 25#, 5x5. last one was with no weight.
side planks 3x40sec
RT 6-8 pulls with 160#. worked in with rehab
crazy bench 16k bells 3x16
band press 3 sets of 20
Wednesday, September 2, 2009
monday was supposed to be grip. I was still a little bit sore from Jedd's so I decided to pass. I did some soft tissue work.
Tuesday 9/1/09
gym
front squat 5x5 185. these felt heavy but, I finished all the sets. weight will go up next time.
I passed on the deadlifts since my back was still a little bit funny from the weekend.
reverse hyper 3x8 170 2x15 140. the wieght will go up on the sets of 8.
ball crunches 3x20 supersetted with reverse curls 3x10 50#. the ball crunches started to give me cramps real bad. I think I need to do some upward dog between sets.
passed on the RT since my abs were cramping so bad.
at home did the 30 minute flexibility yoga disc
Tuesday 9/1/09
gym
front squat 5x5 185. these felt heavy but, I finished all the sets. weight will go up next time.
I passed on the deadlifts since my back was still a little bit funny from the weekend.
reverse hyper 3x8 170 2x15 140. the wieght will go up on the sets of 8.
ball crunches 3x20 supersetted with reverse curls 3x10 50#. the ball crunches started to give me cramps real bad. I think I need to do some upward dog between sets.
passed on the RT since my abs were cramping so bad.
at home did the 30 minute flexibility yoga disc
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