nlmain - I feel you on the driving downtown…try Seattle hills with a stick shift…in rush hour…fuck. that.
snap and brute - I have no fucking idea. seriously. it wasn’t ATG but definitely legit. oh well. at least its not as bad as some of those ref calls during the World Cup:)
Cal - thanks…nice avi;)
BENCH:
warm-up
Warm Up sets:
bar x 10
65 x 8
80 x 5
95 x 5
A.) Working sets:
4 sets x 5 reps (110, 110, 110, 110, 115)
B.) Floor Pressing: (2 second pause)
3 sets x 5 reps (115, 115, 125)
nlmain - I feel you on the driving downtown…try Seattle hills with a stick shift…in rush hour…fuck. that.
snap and brute - I have no fucking idea. seriously. it wasn’t ATG but definitely legit. oh well. at least its not as bad as some of those ref calls during the World Cup:)
Cal - thanks…nice avi;)
BENCH:
warm-up
Warm Up sets:
bar x 10
65 x 8
80 x 5
95 x 5
A.) Working sets:
4 sets x 5 reps (110, 110, 110, 110, 115)
B.) Floor Pressing: (2 second pause)
3 sets x 5 reps (115, 115, 125)
Haven’t had time or energy to log for awhile, but I have stayed regular with my workouts…
Today–>
DEAD/SQUAT
Sumo Deads ( a TOTALLY new movement for me…fun to start training muscles in a different way. I am definitely weaker in this stance but hope this training will make my conventional stronger)
95 x 5
135 x 5 x 2
185 x 3 x 2
225 x 3 x 2
185 x 3
Zercher Pin Squats on lowest pin level (Love em!)
185 x 3 x 4
Hip Band circuit work
3 movements with a circular band that velcro ankle straps. Did this to work on hip abduction, extension, and flexion. I have a weird continuous hip popping that is especially effected by the sumo dead, so getting my hips in tip top shape is important.
Some band ab work. I latch a medium purple band to the top if the squat rack, hold it on the back of my neck, bend down, and slowly come up. This also is a new movement for me to get familiar with, so my form is not great right now.
Snap - i definitely like how much shorter the distance the bar has to travel is. Should be interesting to see improvements.
Today–>
Interval Training:
30 seconds kettlebell swings (35 lb…wish I had a 50 but the intervals keep it challenging)
1 min rest
plate push (down)
1 min rest
plate push (return)
2 min rest
X5
Weight on the plate pushes (back and forth) went (45 plate/45 plate/45 plate/70/90)
I’m doing the same for sumo deads…my hips are sooo old, I do (or should) a lot of foam rolling and dynamic stretching prior to sumo or any wide stance movement.
lil - um heck yeah on the stretching out the hips I spend at least 15 minutes on the foam roller and about 15 minutes with band work and some ballistic stretching. I am interested to see how you, me, and Snap respond to some sumo work. And BTW, do your inner elbows hurt like a bitch with those Zerchers? I have actually been using some super old flimsy elbow sleeves which don’t work for shit because I still end up with brutal vein breakage and bruising…But I think it pretty badass!
Didn’t write out the workouts, but have to mention that in the floor pressing I’m doing in my bench workouts, I am starting to use Fat Gripz! So much fun! My grip is definitely improving immensely.
AMAZING WORKOUT TODAY! I am so fucking jazzed. I went in tired as fuck thinking it was going to be bunk, and it turned out full of PRs.
BENCH–>
Wide Grip Flat Bench
Warm-Up
bar x 8
65 x 5
80 x 5
95 x 3
115 x 2
130 x 3 → PR
130 x 3
135 x 3 → HUGE PR!!!
135 x 3
135 x 3
Totally could have gone up. I felt like an ox today. This was a huge day for my confidence figuring the last time I benched 135 in the gym it was 1 set, 1 rep, with a belt. This was free form, for reps, and could have kept going!
Flat Bench Board Band Presses (board = 1/2 foam roller)(gray EliteFTS bands hooked under the bench)
115 x 3
125 x 3
125 x 3
I just read your entry about the meet and your bit about getting pissed off at Aaron cracked me up because there’s an on-going joke where I work that the last person you want to lift with is your significant other. The first time I talked to my manager about this she was like “I always see you and you’re boyfriend working out at the same time, and sometimes you’re doing the same thing, but you’re always across the gym from each other??” To which I replied “Evan doesn’t like being around me when I lift. He says I’m mean.”
I’m so glad to see you’re sticking with it regardless of the letdowns. You seem to really love it, and that’s all that matters.
Sumo Deadlift:
bar x 5
95 x 5 x 2
135 x 5 x 2
155 x 3
195 x 3
205 x 3 x 2
225 x 3
I attached a video of my form. PLEASE CRITIQUE. For those of you ladies who are sumo pros, don’t be too harsh since this is only my third sumo workout! I definitely feel stronger in the stance but am still getting used to the form.
Zercher Box Squats with Chains → awesome lift! There were 25lb chains on each side.
95+chains x 5
135+chains x 5 x 4
I’ll put up a video of that too. Not sure why, but kinda looks like I’m pregnant…forgive the crappy video quality.
Hip Flexor Active Stretch Circuit with Ankle Band
10 reps of 3 movements x 3 sets
Good workout overall. Finally brought those chains which is a great addition to the Zercher movement…can’t wait to try them with other stuff!
Totally weird that the video is slow motion but maybe more helpful to critique!
This was the first time I have ever done this movement. I definitely need to work on the rocking and in the later sets I tried to do a 3 second down, 2 second pause on the bottom which helped a little bit.
FYI - my meet videos are apparently incompatible with the system, so I am still working on trying to post them…I’m seriously computer illiterate.
Wow. Nice zerchers. Regarding your DLs: starting form looks fab. You look like a natural in that stance and have a great arch and dip before you pull. Those multi-sided plates suck, don’t they?
[quote]kpsnap wrote:
Wow. Nice zerchers. Regarding your DLs: starting form looks fab. You look like a natural in that stance and have a great arch and dip before you pull. Those multi-sided plates suck, don’t they?[/quote]
Thanks Snap. I for sure feel stronger in it…I know working on the form will increase the weight. And FUCK YEAH THOSE PLATES SUCK! I hate deadlifting at my gym. Sumo is definitely easier since with the conventional I roll out the bar to get my hips down, so those plates make it impossible. Its really annoying.
nlmain - I would love some KBs too. My gym only has a couple 30s and a 35, so I can’t really get into any heavy movements. And I know about the youtube.com thing, but it really doesn’t appeal to me. I know that this site is just as open to the public, but there is something more exposing about youtube. This is the only site I am on online…no facebook, twitter, nothing, so I’m gunna keep it here for now;)
