February 5, 2007

February 5. 2007

Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R

hanging leg raises - 6, 6

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1

bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

face pull - 40 x 15, 40 x 15

Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little

February 4, 2007

February 4, 2007
Foam Roller - 60 minutes

February 2, 2007

February 2, 2007

KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10

"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill

5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!

1H snatch
1H clean
1H swing

5 reps w/ 24KG KB

DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1

bar dislocates - 5, 5, 5, 5

Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.

February 1, 2007

February 1, 2007

I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.

January 29, 2007

January 29, 2007

band pushup - 12, 8
behind neck band pulldowns - 12, 12
X-band walk - 6 L/R
Core Performance Movement Prep

ball crunch - 6, 25 x 6
OHS - 45 x 5, 95 x 4, 135 x 3

Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 195 x 8

1/4 squat - (201 tempo) - 345 x 3, 355 x 3, 365 x 3

good morning - (201 tempo) - 105 x 10, 105 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20

OHS- 95 x 10

45 minutes of foam rolling at night

Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 285
-1/4 squats - I can definitely go up to 375 at least
-Good mornings - 105 felt heavy for 10
-Hammer lunge - 10#'s was good, need to work on lunging backwards

January 26, 2007

January 25, 2007

Rest Day - Foam Roller - 45 minutes

January 26, 2007

Row @ 4 - 500m - 1:45
Scap pushup - 15
vertical shrug - 45 x 10, 45 x 5, 160 x 3
semi specific warmup
OHS - 45 x 9, 45 x 5

Push press - 45 x, 95 x 3, 135 x 1, 160 x 4, 160 x 4, 130 x 8, 100 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 4, 25 x 4, 25 x 4, 10 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 140 x 12

upperbody russian twist - 20 x 6, 20 x 6

Tabata Row @4 - 94m/90m/291m/439m = 9 intervals for an average of 101.6m/20 seconds

Notes:
-New Rules of Lifting Strength II workout D
-Push Press - Possibly go up to 165?
-Pullups - Go up to 30 for set of 4, and stay for set of 8
-Cable Row- Go up for 12, 195 is max machine goes to
-Incline DB Press - They have 100's and 115's nothing in between so for 4 I'll stay and stay for 12 also.
-Tabata Row- The reason the numbers are so messed up is because I kept hitting my elbow on the wall and had to stop and move the machine forward.

January 24, 2007

January 24. 2007

Row @ 4 - 500m - 1:51
Core Performance Movement Prep
scap pushup - 15, 20, 20

hanging leg raises - 6, 6

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 285 x 4, 285 x 4, 285 x 4,
snatch grip deadlift - 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 3

bulgarian split squat -15 x 10, 20 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts felt good today! On the sets of 4 I'd completel put the weight on the ground and reset my stance and grip and then pull it again, kind of like 4 sets of singles with just enough rest to re grip. I think this is the way to go for heavy DL's and I'll experiment with this method more in the coming months. I can probably go up 10 #'s
Rack Deadlifts - Felt better than last time though my grip was killing me this time on the last set too.
Bulgarian Split squat - 15#'s was too light and 20 seemed good I'll try 20#'s for both sets next time.