Pulled from the rack today what I felt was going to be a dud turned out to be a great workout.
Pulled from the 4th pin, top of the chin. Turns out to be almost all back lift.
warmed up.
315 X 10
405 X 8
485 X 8
575 X 3
675 X 1 PR. I have never picked this much up without wraps and it was fairly easy.
Pull thrus
130 X 8
150 X 8
back extensions
300 X 15
300 X 15
abs
Partner did well today too, he took 315 in the rack and made it look rather easy. Nice and easy wins the race, he'll be doing this with 405 in no time.
Friday, September 28, 2007
Tuesday, September 25, 2007
Workout 09/25/2007
Went in to just play around today, because tommorow is heavy chest, but ended up having a really good shoulder/stabilizer workout workout.
Seated Military Press
180 X 15
270 X 10
270 X 8
360 X 6
360 X 5
Lateral Raises
1 set 10 to the front 10 to the side 10 teacups
Rear Delt work on the cable machine
3 X 10 @ 40lbs
Seated Rotator Cuff work on the double front cable machine
3 X 10 @ 40lbs
Front Raises with Barbell all the way up
3 X 10 X 75
3 sets of Static Holds 10lb plate X 60 seconds
Rode the recumbent bike for 20 minutes.
Seated Military Press
180 X 15
270 X 10
270 X 8
360 X 6
360 X 5
Lateral Raises
1 set 10 to the front 10 to the side 10 teacups
Rear Delt work on the cable machine
3 X 10 @ 40lbs
Seated Rotator Cuff work on the double front cable machine
3 X 10 @ 40lbs
Front Raises with Barbell all the way up
3 X 10 X 75
3 sets of Static Holds 10lb plate X 60 seconds
Rode the recumbent bike for 20 minutes.
Monday, September 24, 2007
Leg Workout 09/24/2007
Good workout today.
So far my odd training style of doing doubles for heavy weights on the horizontal squat seems to be paying off. Leg circumference is up .5" and strength continues to rise.
All reps are deep enough to hear the sled touch the bottom except for the last set. I keep this one to just below paralell.
Horizontal Squats
230 X 15
320 X 10
410 X 7
410 X 6
520 X 2 X 3
Single Leg Squats (only held a 25lb weight today, but I added 2 steps to the board today)
3 X 8 each side
Box Jumps (about broke my neck trying to use the aerobic steps for this, but did it any way)
5 X 8 X 3
1 set of lunges around the track
So far my odd training style of doing doubles for heavy weights on the horizontal squat seems to be paying off. Leg circumference is up .5" and strength continues to rise.
All reps are deep enough to hear the sled touch the bottom except for the last set. I keep this one to just below paralell.
Horizontal Squats
230 X 15
320 X 10
410 X 7
410 X 6
520 X 2 X 3
Single Leg Squats (only held a 25lb weight today, but I added 2 steps to the board today)
3 X 8 each side
Box Jumps (about broke my neck trying to use the aerobic steps for this, but did it any way)
5 X 8 X 3
1 set of lunges around the track
Thursday, September 20, 2007
Chest 09/19/2007
Today was a free workout in our chest cycle, so we did close grip flat bench and some other fun stuff for a change.
Flat close grip bench
135 X 10
225 X 8
225 X 8
275 X 5
280 X 4
280 X 4
Decline Hammer Strength Bench
225 X 15
315 X 10
365 X 7
Pec Deck
220 X 10
240 X 8
Abs
Crunches
25 X 1
Roller Wheel
8 X 1
V Sit
2 X 30 seconds
Today was a free workout in our chest cycle, so we did close grip flat bench and some other fun stuff for a change.
Flat close grip bench
135 X 10
225 X 8
225 X 8
275 X 5
280 X 4
280 X 4
Decline Hammer Strength Bench
225 X 15
315 X 10
365 X 7
Pec Deck
220 X 10
240 X 8
Abs
Crunches
25 X 1
Roller Wheel
8 X 1
V Sit
2 X 30 seconds
Workout Tuesday 9/18/2007
Heh already I am missing daily updates. Anyways Monday I only did cardio for about 30 - 45 minutes. It was a hectic day.
Tuesday I did legs and it went like this...
Horizontal Squat (heavy) I don't like squatting anymore and this seems to be a good lower body replacement.
230 X 10
320 X 8
410 X 6
410 X 6
560 X 2
560 X 2
560 X 2
Brazilian Squats holding 45lb dumbells (90lbs total)
10 x 3 each side
Adduction
300 X 15 X 3
Abbduction
300 X 15 X 3
lunges
around the track twice bodyweight only
abs
roller wheel
8 X 1
crunches with medicine ball (10lb)
25 X 1
V sit
30 seconds X 2
Tuesday I did legs and it went like this...
Horizontal Squat (heavy) I don't like squatting anymore and this seems to be a good lower body replacement.
230 X 10
320 X 8
410 X 6
410 X 6
560 X 2
560 X 2
560 X 2
Brazilian Squats holding 45lb dumbells (90lbs total)
10 x 3 each side
Adduction
300 X 15 X 3
Abbduction
300 X 15 X 3
lunges
around the track twice bodyweight only
abs
roller wheel
8 X 1
crunches with medicine ball (10lb)
25 X 1
V sit
30 seconds X 2
Saturday, September 15, 2007
MY ABS!!
So recently I have been worrying about ab development, yet I have been on the fence about it. I do enough heavy legs, deadlifts and other core work to where my abs are very strong and developed under my winter coat.
I finally found something from a well respected person in the strength arena to back up my ideas against crunches.
Here is Charles Poliquin's take on ab training...
Q: Is there a best overall abdominal exercise? Is there ever a need for an athlete to specialize in ab training?
A: The best ab exercise? Squatting. Next is deadlifting.
Abdominal specialization for athletes? It could happen, but the abs actually have very little potential for strength increases when compared to other muscles like calves. Along with the grip, the abdominals are the least likely to improve with training. Some of these guys can claim all these poundages used in ab training, but it's actually the psoas doing the work.
If you truly isolate the abs, after six to eight weeks an athlete will plateau the rest of his life. Research has shown that the most coordinated athletes master the most difficult abdominal exercises in six to eight weeks. The only things that increase abdominal improvement are squatting and deadlifting.
Have those guys into core training ever trained anyone strong? Bring me someone then. I find that it's just a con job and a disgrace to the strength coaching community.
I tend to agree with him in that I get very little out of my ab workouts, but find my abs toasted after a hard posterior chain workout or squat work out.
We'll see....
So recently I have been worrying about ab development, yet I have been on the fence about it. I do enough heavy legs, deadlifts and other core work to where my abs are very strong and developed under my winter coat.
I finally found something from a well respected person in the strength arena to back up my ideas against crunches.
Here is Charles Poliquin's take on ab training...
Q: Is there a best overall abdominal exercise? Is there ever a need for an athlete to specialize in ab training?
A: The best ab exercise? Squatting. Next is deadlifting.
Abdominal specialization for athletes? It could happen, but the abs actually have very little potential for strength increases when compared to other muscles like calves. Along with the grip, the abdominals are the least likely to improve with training. Some of these guys can claim all these poundages used in ab training, but it's actually the psoas doing the work.
If you truly isolate the abs, after six to eight weeks an athlete will plateau the rest of his life. Research has shown that the most coordinated athletes master the most difficult abdominal exercises in six to eight weeks. The only things that increase abdominal improvement are squatting and deadlifting.
Have those guys into core training ever trained anyone strong? Bring me someone then. I find that it's just a con job and a disgrace to the strength coaching community.
I tend to agree with him in that I get very little out of my ab workouts, but find my abs toasted after a hard posterior chain workout or squat work out.
We'll see....
Friday, September 14, 2007
Today's Workout
DEADLIFT DAY YEAH!!!
Worked deads from 100lb 4" plates. I was standing on them.
warm up
315 X 6
405 X 6
495 X 5
505 X 5
525 X 2
540 X 1
Hip Pull thrus
I am still having trouble with these. The weight pulls me back towards the stack, so I do not think i am doing near what I should be weight wise. But I suppose it will simply take a bit of time for my body to get used to the movement, since I have not been doing them very long.
130 X 8
140 X 6
170 X 6
Back Extensions
3 X 300 X 15 or so
Pull ups X 25
Rode the bike for 20 minutes.
Was a good day, except I forgot to load my MP3 player and did not have my mood music. Got 3 PR's in the deadlift and cannot wait until Brady is born and I can remove the plates and pull from the floor. Everything I have read in regards to pulling from plates on some of the more popular powerlifting sites say this will boost my floor deadlift bigtime!
DEADLIFT DAY YEAH!!!
Worked deads from 100lb 4" plates. I was standing on them.
warm up
315 X 6
405 X 6
495 X 5
505 X 5
525 X 2
540 X 1
Hip Pull thrus
I am still having trouble with these. The weight pulls me back towards the stack, so I do not think i am doing near what I should be weight wise. But I suppose it will simply take a bit of time for my body to get used to the movement, since I have not been doing them very long.
130 X 8
140 X 6
170 X 6
Back Extensions
3 X 300 X 15 or so
Pull ups X 25
Rode the bike for 20 minutes.
Was a good day, except I forgot to load my MP3 player and did not have my mood music. Got 3 PR's in the deadlift and cannot wait until Brady is born and I can remove the plates and pull from the floor. Everything I have read in regards to pulling from plates on some of the more popular powerlifting sites say this will boost my floor deadlift bigtime!
Thursday, September 13, 2007
Ugh! Yesterday was a tough workout to get through. Having a newborn and taking classes that require studying in the evenings is not conducive to good sleep and lots of energy for workouts.
I made it through though after taking a little longer than normal to get moving.
Workout for Wednesday September 12, 2007
Chest/Triceps (Push)
Lockouts in the power rack
7th pin
275 X 10
315 X 8
8th pin
365 X 6
410 X 7
Dips
10 reps with 70lbs around my waist
7 reps with 95lbs around my waist
Pushdowns (1 hand)
80 X 10
100 X 10
Overhead tricep extension
60 X 12
80 X 12
Pushups
30
Crunches
1 X 25
V-sit
1 X 30 seconds
Ab-wheel
1X6
I made it through though after taking a little longer than normal to get moving.
Workout for Wednesday September 12, 2007
Chest/Triceps (Push)
Lockouts in the power rack
7th pin
275 X 10
315 X 8
8th pin
365 X 6
410 X 7
Dips
10 reps with 70lbs around my waist
7 reps with 95lbs around my waist
Pushdowns (1 hand)
80 X 10
100 X 10
Overhead tricep extension
60 X 12
80 X 12
Pushups
30
Crunches
1 X 25
V-sit
1 X 30 seconds
Ab-wheel
1X6
Wednesday, September 12, 2007
I have been meaning to keep up with my workouts for years...
I have been meaning to track my workouts and success for years and I have finally gotten around to doing it.
I cannot carry a book around and cannot remember to write it down when I get home, but since I spend alot of my time at a PC I am thinking this will work for me.
I will only be putting work sets on here, so don't think I don't spend enough time there. Warm ups don't count. Only the time I am "at work" counts.
My current workout schedule is as follows.
Monday -- Shoulders
Tuesday -- Legs
Wednesday -- Chest
Thursday -- Free day accessory work
Friday -- Back (DEADS!!!)
So lets also go ahead and put yesterdays workout up here.
Horizontal Hack Squats (feet together almost)
300 X 6
390 X 6
430 X 6
Brazillian Single leg squats holding a 45lb plate
3 sets X 6
Adduction work
2 X 14 @ 260
2 X 10 @ 260 using 6 second lowering of weight on each rep
Abduction work
2 X 12 @ 300
2 X 10 @ 300
Crunches
3 X 20
V Sits
3 X 30 seconds
Ab-Wheel
2 X 6
Rode the bike for 20 minutes.
I cannot carry a book around and cannot remember to write it down when I get home, but since I spend alot of my time at a PC I am thinking this will work for me.
I will only be putting work sets on here, so don't think I don't spend enough time there. Warm ups don't count. Only the time I am "at work" counts.
My current workout schedule is as follows.
Monday -- Shoulders
Tuesday -- Legs
Wednesday -- Chest
Thursday -- Free day accessory work
Friday -- Back (DEADS!!!)
So lets also go ahead and put yesterdays workout up here.
Horizontal Hack Squats (feet together almost)
300 X 6
390 X 6
430 X 6
Brazillian Single leg squats holding a 45lb plate
3 sets X 6
Adduction work
2 X 14 @ 260
2 X 10 @ 260 using 6 second lowering of weight on each rep
Abduction work
2 X 12 @ 300
2 X 10 @ 300
Crunches
3 X 20
V Sits
3 X 30 seconds
Ab-Wheel
2 X 6
Rode the bike for 20 minutes.
Subscribe to:
Posts (Atom)