^ What she said!
kpsnap and rblue…thanks, so much!
However, I had the most embarrassing workout EVER today.
One word…
Cardio.
One more word…
Plyometrics.
Last few words…
Fuck I am out of conditioning shape…my 10 sets of a plyo circuit quickly turned to settling on 3.
Did some tabata squat swings with inverted rows and push-ups and some steady state stair climber. Planning on incorporating at least 1 HIIT cardio/plyos workout per week with my PL workouts.
ugh.
I think plyometrics are awesome. Not that I’ve done 'em or anything. But I like the idea of it.
Plyos are to Mascherano what peanut butter is to jelly.
What the reason for incorporating it? Just cuz?
Mascherano - Honestly, because I was starting to get winded walking up stairs. Granted I am not a 300 lb male who eats McDonalds before squatting, but the powerlifter physique is not desirable to me. Ok, let me rephrase - the unconditioned powerlifter physique is not desirable. I have stayed away from any conditioning work for so many months and I always feel better and have more energy for my other workouts when I stay on top of some interval training. I also wouldn’t mind if it helped with some fat loss, but mostly I just want to be a well oiled machine!
Squat workout today:
long warm-up focused on hip and leg work
bar x 8
95 x 5
135 x 5
165 x 2
4 sets: 185 x 5
Tempo split squats with 17.5 DB (4 secs down)
3 sets x 5-6 reps per leg
Plate Choppers but with an Olympic bar in the corner (not sure what the name for this is)
bar + 15 lbs
3 sets X 6 reps per side
Haven’t worked the posterior chain in awhile, so the last two workouts took a lot out of me. I’m super beat. And even though my squat form still isn’t 100%, I can feel my hip flexors are so much stronger and the work I have done over the past few months is showing its benefits. yay!
Sleep 
those squats are lookin good shaunar
Did a few workouts since the squat workout:
Bench Day
dynamic warm-up
warm-up to working sets (bar, 65, 75, 95)
5 sets x 5 reps Flat Bench (105)
4 sets x 5 reps of Decline Press Pauses (31X0)
3 sets x 8 reps of One Arm DB Row (55, 60, 60)
4 mins Tabata: kettlebell squat swings
Accessory Day
dynamic warm-up
Powell raises: 3 sets x 10 reps (7.5 DB)
External rotation: 3 sets x 10 reps (5 DB)
Hip extension on machine thingy that I can’t remember: 3 sets x 8 reps per leg (not sure what weight…I hate machines)
I was pretty tired and coming off an 8 hour work day so this workout pretty much sucked. I cut it short and didn’t fully understand the lower body movements that were part of the workout, so the workout was thankfully brief.
Deadlift Day (today)
dynamic warm-up
Warm-up to working sets: (bar, 135, 165, 195, 225)
5 sets x 5 reps - Deadlift (255)
4 sets x 10 reps - Cable hip pull-thru (100)
4 sets x 8 reps - Ab Wheel (BW x 1, 25 plate on back x 3)
Tried to do a box deadlift with pauses (4 set of 3 at 215) but it was way too heavy after the previous 5 sets. Tried to simply lower the weights, but felt the skin on my hands ripping. I have some pretty hefty callouses, but I have never had the middle skin on my hand rip and figuring I need to bench this week, I called it a day and just did the pull thrus. I was pretty exhausted anyway. I didn’t let my meal before the gym sit long enough to digest (a meal full of fat BTW) so I felt like I was going to blow chunks my entire workout. I actually did at one point when I was having some bad reflux action after a set, and ran to a garbage can. Good times…gross times. The weight felt like a zillion pounds and my form sucked ass. It was one of the first dead workouts where I really felt shitty with my lifts. They came off the ground but not gracefully. And it was pretty light weight for my standards, so it made me feel even more pathetic.
Better next time.
Some deadlift days are like that. Definitely, it will be better next time. I have never even heard of a box deadlift! Who knew?
[quote]kimbakimba wrote:
I have never even heard of a box deadlift! Who knew?[/quote]
Nor have I. What is this?
wave!!!
I think I may be phrasing this wrong…the deadlift I was doing was just off a platform (a step box) so I could bring the bar down and really get that low stretch…elevated deadlift maybe? Not sure but whatever:)
Did another accessory workout Friday and then a very brief bench workout today. Finally did some board presses with bands today! Killer! I admit I did make some grunting noises…I always laugh at the people who do those but this shit was hard. Pretty freakin sweet though, especially since Aaron got some super thick bands off EliteFTS and we doubled the resistance. Went to a Tech N9ne concert last night and did some drinking so feeling pretty tired but still felt strong. But I didn’t mind the workout being short!
No gym until Tuesday where its squat day. All I will say is that the last few months I have forgotten how brutal powerlifting is on your body. My back lately is permasore and the day after I deadlifted I felt like I wanted to eat everything in sight. Haven’t been going to Seattle Strength and Power because it’s a bit too pricey but may check out a “powerlifting gym” (I think it may be mostly used for Crossfit…blah). Some of the other guys from SSP have gone there to train lately so the reputation is legit.
Good times, more later
Gotcha…I think that is called a deficit deadlift.
Ah ha! Thanks Kimba!
So my squat workout today was amazing. I loved every second of it.
SQUAT:
dynamic workout - lots -o -foam rolling
bar x 8
95 x 5
125 x 3
165 x 2
180 x 1
working sets
195 x 5 sets x 3 reps
Medium band Suspended squats:
we hooked the bands around the top of the power rack…never had 335 on my back before!
315 x 2 sets x 3 reps
335 x 1 x 3 - this set was brutal and I realized I was totally fatigued
Ditched the rest of my hip thrusts and ab movement because I was burnt out, but holy fuck I loved squatting today. I found some old Doc Martens in my closet that really gave me confidence in my squat as I have been frustrated with my regular gym shoes. I find that have a flat sole with a heel is perfect for me. Pretty proud of my workout today. The bar literally rubbed the skin off my back! Pic to follow.
Heres one from Aaron…I am pretty happy with my back development. Would like to see more definition from being a little leaner but tonight, I just need to eat. A lot.
lovely view Shaunar, and you have some nice definition already
Oh, I definitely see the red spots on that lovely back. Were you squatting in a tank top?
Powerful back! And great training.
Thanks…felt pretty good about those pics. Haven’t in awhile so woot!
And Kimba, I was in a hooded sweatshirt. The last time I squatted in a tank top I had scabs in those spots for a week even though I chalked up!
Wow girl, your squats are imprssive. Gorgeous view. and your back is amazing!