Warm ups included HAM (hip) mobility complex, the EC stretch/mobility, squat to stand.
Squats:
barx5
135x3
155x2
185x1
205x1 (belt)
225x1 (belt and wraps)
245x2 (straps down)
255x2 (straps down)
265x2 (straps down)
275x2 (straps down)
A1 single leg Rom DL 3x8 each leg @ 22s, 28s, 28s
A2 GMs 3x6 @ 105,110,115
B1 glute bridge 3x12 @ 35 all sets
B2 side bridges 3x30sec each side
C1 doorway pec stretch 3x30 sec
C2 lat stretch 3x30 sec
Saturday, May 14, 2011
Friday... the 13th...
I wasn't feeling too hot by after work so I had a little nap and then still wasn't sure whether I would make it in. I decided to go and see how it felt. In the end, I felt okay... just tired. But that makes sense because I haven't been sleeping as much as I should be and the deadlifts from yesterday kicked my butt!
Warm ups were rotators, face pulls, shoulder mobility
Speed bench 9x3 @ 75+bands doubled on ends
2bd 3x5 @ 100,110,120
3bd 5s @ 125,130,130,140,145
A1 Chins 6 sets (3 reps first 3 sets, then 4 reps last 3) all with assistance
A2 scap pushups 3x12
B1 DB rows 3x10 @ 28,30,30
B2 3 point hamstring stretch 3 sets
15 min on treadmill
Warm ups were rotators, face pulls, shoulder mobility
Speed bench 9x3 @ 75+bands doubled on ends
2bd 3x5 @ 100,110,120
3bd 5s @ 125,130,130,140,145
A1 Chins 6 sets (3 reps first 3 sets, then 4 reps last 3) all with assistance
A2 scap pushups 3x12
B1 DB rows 3x10 @ 28,30,30
B2 3 point hamstring stretch 3 sets
15 min on treadmill
Friday, May 13, 2011
Wed
Warm up was shoulder mobility, rotators, face pulls with bands
CGB 7x5 @ (65,70) 75,80,85,90,95,95,90
A1 Incline DB press 3x8 @ 22s all sets
A2 fat man rows 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x10
C2 Pallof presses 3x10 each side with bands
Thurs
Warm up included various hip flexor stretches, squat to stand, some knifty stretch I learned from EC, and a new hip mobility drill I learned (HAM mobility drill).
Warm up DLs @ 135,155,175,195
Sumo DLs 6x4 (6 sets is a lot) @ 210,220,230,240,250,260
A1 single leg hip thrust 3x8 per leg @ 15lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 Turkish get up 3x3 each side @ 12lbs all sets
B2 Yoga plex 3x5 per side
finished with seated 90/90 stretches, thoracic mobility stretches and quad and hip stretches
Warm up was shoulder mobility, rotators, face pulls with bands
CGB 7x5 @ (65,70) 75,80,85,90,95,95,90
A1 Incline DB press 3x8 @ 22s all sets
A2 fat man rows 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x10
C2 Pallof presses 3x10 each side with bands
Thurs
Warm up included various hip flexor stretches, squat to stand, some knifty stretch I learned from EC, and a new hip mobility drill I learned (HAM mobility drill).
Warm up DLs @ 135,155,175,195
Sumo DLs 6x4 (6 sets is a lot) @ 210,220,230,240,250,260
A1 single leg hip thrust 3x8 per leg @ 15lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 Turkish get up 3x3 each side @ 12lbs all sets
B2 Yoga plex 3x5 per side
finished with seated 90/90 stretches, thoracic mobility stretches and quad and hip stretches
Wednesday, May 11, 2011
Tuesday May 10
Quick run down
High bar squats 5x5 @ 155,165,175,185,195
A1 DB lunges 3x8/leg @ 22s in each hand all sets
A2 GHRs 3x6 (modified) @ 35lbs all sets
10 min rowing 30sec row/30sec rest
10 min stairmill intervals 40sec slower/40sec faster
Heel to butt stretches 3x30sec/side
Calf stretches 3x30sec
High bar squats 5x5 @ 155,165,175,185,195
A1 DB lunges 3x8/leg @ 22s in each hand all sets
A2 GHRs 3x6 (modified) @ 35lbs all sets
10 min rowing 30sec row/30sec rest
10 min stairmill intervals 40sec slower/40sec faster
Heel to butt stretches 3x30sec/side
Calf stretches 3x30sec
Tuesday, May 10, 2011
eek! been too long
I didn't realize it's been over a week... oops!
Highlights from the past week
1) I made it in every day
2) bad spotters suck... I don't need help for every rep just because YOU think the weight is heavy
3) high bar squats 5x5 up to 190
4) deadlifts 4x4 up to 255
5) straps down squats 3x2 up to 265
6) Rest Sunday... well, not really "rest" but didn't make it to the gym
7) Bench Monday included shirt 3x2 up to 155, did 160 for 1 but didn't go for the double because the first one wasn't pretty (wasn't "hard", but wasn't pretty)
Highlights from the past week
1) I made it in every day
2) bad spotters suck... I don't need help for every rep just because YOU think the weight is heavy
3) high bar squats 5x5 up to 190
4) deadlifts 4x4 up to 255
5) straps down squats 3x2 up to 265
6) Rest Sunday... well, not really "rest" but didn't make it to the gym
7) Bench Monday included shirt 3x2 up to 155, did 160 for 1 but didn't go for the double because the first one wasn't pretty (wasn't "hard", but wasn't pretty)
Monday, May 2, 2011
speaking out against idiocy!
http://www.oprah.com/health/Gwyneth-Paltrows-Workout-Routine
ROFL! It's actually much easier to change your body composition with weight resistance (3lbs does NOT count!) and a healthy diet... but she IS a "celebrity trainer"... right??
Oh, and as an aside... Gwyneth announced she is osteopenic (precursor to osteoporosis... this can't possibly be connected... can it? :)
Here's a much better source for this information plus a breakdown of her diet from this crack-pot trainer...
(sorry, the link doesn't want to work for me... worth the time to copy and paste though)
http://graemethomasonline.com/skinny-fat-not-just-hollywoods-problem/
Women everywhere, let's pick up 5lb weights and fling them at Tracy...
ROFL! It's actually much easier to change your body composition with weight resistance (3lbs does NOT count!) and a healthy diet... but she IS a "celebrity trainer"... right??
Oh, and as an aside... Gwyneth announced she is osteopenic (precursor to osteoporosis... this can't possibly be connected... can it? :)
Here's a much better source for this information plus a breakdown of her diet from this crack-pot trainer...
(sorry, the link doesn't want to work for me... worth the time to copy and paste though)
http://graemethomasonline.com/skinny-fat-not-just-hollywoods-problem/
Women everywhere, let's pick up 5lb weights and fling them at Tracy...
My usual Monday catch-up
Friday was great having Rhaea around to train with. She caught a lot of attention from other gym-goers (particularly other groups of powerlifters) because of how much she can deadlift... and to think, it's her weakest lift... LOL
speed bench 9x3 @ 75 plus bands
bench 5x2 @ 95,105,115,120,125 - only got 1 again... my shoulder was upset with me. Rhaea said I was bordering on touching too low, so I touched higher at 120 and 125 but my shoulder was unhappy with that. It's partly just in my head that I can't press this... I could have... no reason why not... but, when my shoulder yelps I get scared.
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 pull ups 4 sets with assistance
B1 two point rows 3x10 @ 20s, 25s, 30s
B2 1 arm pec stretches 2x30 sec each side
Plus some other stretching
Saturday squats were decent... can't complain... I do like heavy weight, low reps
All my sets:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt and light wraps
245x1 belt and wraps
255x1 belt and wraps
265x1 belt and wraps
270x1 belt and wraps
speed deadlifts from deficit 20x1 @ 165
yoga plex 2 sets
A1 1 leg hip thrust 3x8 per side no weight
A2 wall march 3x6 per side
A3 barbell kneeling hip thrust 3x10 @ 95,95,95
heel to butt stretch twice each side and seated 90/90 stretch twice each side
Massage after the gym, focusing on my shoulders - especially the right one.
Sunday bench was good, despite my shoulder feeling tender from the massage. I wasn't going to push it, but in the shirt my shoulder felt good.
Warm ups and then bench @ 65x5,85x3,95x1,105x1,115(2bd)x1,125(2bd)x1,135(3bd)x1
Shirted bench
135x2 - first rep to 2bd, second rep to chest
140x2
145x2
150x2
A1 bench 3bd 3x3 @ 125,125,125
A2 1 arm 1 leg row 3x8 each side @ 25,25,30
B1 alternating DB press 3x8 each side @ 20s, 25s, 30s
B2 bent over rows 3x10 @ 70,80,80
C1 antirotational press 3x8 each side with cable
C2 rotators 5 sets
speed bench 9x3 @ 75 plus bands
bench 5x2 @ 95,105,115,120,125 - only got 1 again... my shoulder was upset with me. Rhaea said I was bordering on touching too low, so I touched higher at 120 and 125 but my shoulder was unhappy with that. It's partly just in my head that I can't press this... I could have... no reason why not... but, when my shoulder yelps I get scared.
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 pull ups 4 sets with assistance
B1 two point rows 3x10 @ 20s, 25s, 30s
B2 1 arm pec stretches 2x30 sec each side
Plus some other stretching
Saturday squats were decent... can't complain... I do like heavy weight, low reps
All my sets:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt and light wraps
245x1 belt and wraps
255x1 belt and wraps
265x1 belt and wraps
270x1 belt and wraps
speed deadlifts from deficit 20x1 @ 165
yoga plex 2 sets
A1 1 leg hip thrust 3x8 per side no weight
A2 wall march 3x6 per side
A3 barbell kneeling hip thrust 3x10 @ 95,95,95
heel to butt stretch twice each side and seated 90/90 stretch twice each side
Massage after the gym, focusing on my shoulders - especially the right one.
Sunday bench was good, despite my shoulder feeling tender from the massage. I wasn't going to push it, but in the shirt my shoulder felt good.
Warm ups and then bench @ 65x5,85x3,95x1,105x1,115(2bd)x1,125(2bd)x1,135(3bd)x1
Shirted bench
135x2 - first rep to 2bd, second rep to chest
140x2
145x2
150x2
A1 bench 3bd 3x3 @ 125,125,125
A2 1 arm 1 leg row 3x8 each side @ 25,25,30
B1 alternating DB press 3x8 each side @ 20s, 25s, 30s
B2 bent over rows 3x10 @ 70,80,80
C1 antirotational press 3x8 each side with cable
C2 rotators 5 sets
Subscribe to:
Posts (Atom)