135 x 7 is very nice.
good work in here. and sux on the propane.
12/1
100 burpees in the a.m
mobility stuff – hips & quads
5/3/1 Squat
warmup of
bar x 5
65lbs x 5
75lbs x 5
worksets
160lbs x 5
170lbs x 5
180lbs x 9
Front Squats
135lbs 3sets x 6
145lbs 1set x 5
155lbs 1set x 4
Single Hamstring body Curl 3 x 8
front squats were really intense. Was suprised by that to be honest. Squats were good, pretty happy with the #'s. The Hamstring curl was interesting, I will probably start doing these on deadlift days, but was eager to try them out. Now they were harder than I thought, but I am lagging in my hammies so not to suprised by this fact. Tomorrow some more burpees on tap, maybe some sledge swings or something like that. We will see.
180 * 9!
I’m officially jealous. 
Color me green too.
12/3/2010 Friday
mobility stuff
club swings 10lbers
5/3/1 Presses
warmup
bar x 5
55lbs x 5
65lbs x 5
work sets
105lbs x 3
110lbs x 3
115lbs x 6
lying rear delt row
bar x 5
5 sets x 8
USA tricep extensions
3 x 10
+20lbs vest
2 x 8
Dips
BW 1 x 5
+45lbs 1 x 4
+45lbs 1 x 5
+50lbs 1 x 4
Thinking I am going to back my presses off a bit, I used leg drive on the last set and normally I dont have too. So it might be a good option to back of a bit. It ain’t really Military presses if I am using my legs, right?? Lying delt rows were interesting, shall keep them in the cycle and see how I respond to them by the endd of the year. Tricep extensions with the vest were a great time Dips were good, I almost just stuck with BW but decided to “woman” up and do it heavy. Glad I didn’t chicken out!!!
googles USA tricep extensions and couldn’t find anything. What’s the diff?
If your using legs it’s a pushpress - still good but not purely a shoulder thing. More a full body one. Something I learnt this your. Millies are strict upper body.
and yeah for doing it like a woman. you can never go wrong
about 1:20 of this vid is me doing what I call tricep extension. The thingy I am using is called a USA, kind of like a TRX except for not, cause it has a ladder look to it I guess… It was way cheaper though. I use it all the time…
Um yea on the presses, I dont mind if there is a little bit of leg drive like at the last rep but today was nothing but leg drive on the last set. I think dropping back will be good for me anyhow. I have made HUGE progress on the press since I started. I started at around 90lbs in May - so I can’t complain about any of it.
12/4/ Sunday
hip mobility stuff
club swinging
5/3/1 Deadlift
warm up sets
bar x 5
135lbs x 5
145lbs x 5
WorkSets
190lbs x 3
205lbs x 3
215lbs x 5
HLR 3 x 12
Lying Ham Curls 50lbs 3 x 6
Pullups 3 x 8
burpees x 50
I like the vid Native, you look strong. Bet that complex is killer for the core too?
I like the song playing the back, do you know who/what it is?
[quote]print wrote:
I like the vid Native, you look strong. Bet that complex is killer for the core too?
I like the song playing the back, do you know who/what it is?[/quote]
Yea it is a killer core workout too, almost all of the stuff that I do on the USA engages the core a whole bunch. I believe that the music is Black Label Society, but I can’t be sure - sorry. Thanks for stopping in and your kind words.
12/6
mobility stuff (shoulders)
club swinging - 10lbers
jump rope (to get the blood moving real good)
5/3/1 bench
warm up sets
bar x 5
60lbs x 5
65lbs x 5
worksets
130lbs x 3
135lbs x 3
145lbs x 4 (might have gotten 1 more, but I have no spotter, so I always leave something in the tank)
Accessory stuff
incline bench
115lbs x 8
120lbs x 6
125lbs x 6 (the bench gods aligned and feel into place, felt real good here)
130lbs x 4
130lbs x 4
USA Circuit (30second rest @ end of round, rinse & repeat til done)
Lever pushups x 6 (each arm)
Chest Fly x 8
tricep press x 8 (with 20lb vest)
x 4 rounds
Hmm not a P.R workout by any means, but it was a great one. Didn’t even notice the music or anything else really for that matter. Everything was real good, am pretty happy about this one.
^Love Zak & the boys. Great music to work out too. I look forward to seeing more vids of your training.
Whoa you’ve been busy.
Your incline bench is killer.
And still getting those burpees in.
your numbers are impressive for someone whose been leaving some in the tank.
Nikki, thanks for stopping by. The incline bench is new to me, this only the second time doing it - making sure that i am getting the motion correct and all the right everything.
n- I wish I had someone half way close to come rescue me if I got in trouble. But I am really apprehensive to push to hard on the benching just cause I would be in serious trouble if I could not do the rep. I do leave the collars off the bar in hopes of being able to unload the bar that way. But it really messes with the mind knowing that you are all on your own, usually works out for me though Thanks!
I like the USA thing and also like the sound of club swings. Jealous of your pressing, and pulling… I did a dip once :-/ Great training.
DCA from the over35 forum has developed and ingenious way to use boxes for safeties on the bench. check out his log p.18, first vid. Maybe that can help you on your setup?
Maybe one day you can get someone to unrack and/or spot you so you can push yourself further.
Not that your numbers need to be any MORE impressive, but it’ll be a cool thing to do one day.
alexus - Thanks for stopping in, I really started the swinging for rehabbing my shoulders some and it helped a tremendous amount.
N-Thanks for the suggestion, I went and checked it out. I had seen them before but had forget about it, so thanks for the reminder. I will get some built up for sure.
12/8 Wednesday
mobility stuff
5/3/1 Squat
warmup sets
bar x 5
95lbs x 5
105lbs x 5
Work sets
170lbs x 3
180lbs x 3
190lbs x 8
Accessory Work
95lb BB Step UPs 2 x 8, 1 x 10
105lb BB Step Ups 2 x 8
Front squats
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3
Finisher— 150 burpees (got my 200 for the week)
Okay good workout, the squats were real good. I never put the collars on the BB, which today may or may not have been a good thing. I missed the hook on one side and dropped the weight off the one side, but I was still tight and did not get hurt amazingly. Other than scarin’ me a bit nothing much else. Step-ups were pretty good, but I need to build a better box for stepping onto.