Lightened up today.
Warm up
Hang clean
175/3x3
Fr squat
225/2x5
Deads
315/3×1
Still some fatigue from last 2 lower body workouts.
Today was tendo day
Warm up
Bb snatch from hang worked up to highest power wt according to tendo ended at 115/4×1 then power dropped
Pause sq on 13" box
275/4×2
295×1
315×1
Speed was good on all sets
Band deads
315 + green
5x2 60 sec rest between
speed dropped on fifth set stopped there
Hip thrust
135/185/225 ×10
Done
Sunday
Abs/stretch
Monday
Some Kb warm-up
Bench
Worked up to 300/8x1 used tendo to gauge fatigue
Deads
Worked up to 455/5x1 used tendo to guage fatigue
Kb swing/goblet squat
ladder 60 reps total of each
Pistol squat-assisted
40 reps each leg
Sl hip thrust
30 reps each leg
Stretch
Hey DB
Not sure when my deads will be back in the grove. I have/had to change things based on how hip is that day. If I get that groove back you were referring too I will post them. But right now its just trial and error every deadlift day.
Condo day
Kb warm up of halo, swing around body and figure 8 2x10 each
Plate warm up, round the world, wood chop, diagonal reach and press 2x10 each
2 hand kb swing
70/10×10, start on the minute
Sa kb clean
53x5 each, 10 sets start on the minute
Sa kb snatch
35x5 each, 10 sets start on the minute
Stretch
Done
Love those Kbs, don’t you?
How do you do your assisted pistols? Just hold onto something? I do the eccentric portion but can only do the concentric on one side and don’t want to create a further imbalance so I focus on really slow eccentrics. A one-way trip to the basement, in other words.
[quote]kpsnap wrote:
Love those Kbs, don’t you?
How do you do your assisted pistols? Just hold onto something? I do the eccentric portion but can only do the concentric on one side and don’t want to create a further imbalance so I focus on really slow eccentrics. A one-way trip to the basement, in other words.[/quote]
Kb’s feel so therapeutic to my joints and they get my heart rate high, they are a win win for me!
For the pistols I take a strap (sled pull strap) and loop it around a rack so I can hold onto the loops in each end. Sometimes i set up a bench to squat to. I can support myself as much or little as I need, TRX type straps work well too. I did try bands but I didn’t like the give they had.
[quote]G1 wrote:
Hey DB
Not sure when my deads will be back in the grove. I have/had to change things based on how hip is that day. If I get that groove back you were referring too I will post them. But right now its just trial and error every deadlift day.[/quote]
No problem. I have no doubt your trial and error deads still look infinitely better than my normal form does.
Lol DB, I doubt that. Deads are pretty choppy right now.
Today
Squat
275/5×5
315×1
Bottom 1/2 sq
225x5
275x5
Fr sq
135 x 5/3/1 a 5 sec pause at bottom between each group of reps
2 sets
hip thrust
135/2×12-0 holds
10 min bike pre/post
Stretch
Sa kb snatch
53/5×5
Sa kb clean/press
53/5x5
Sa db row ladder
53/10-2/2-10
Goblet squat 3x5 stretch
Russ leg curl 3x5 ecc only
Today bw 193
Roll/stretch
Bike 10 min
Front squat
Worked up to 300x1
Stiff leg deads
Worked up to 500x3
Pistol-assisted
10-2/2-10 ladder
Russ leg curls - still working on rigging it up
3 sets
Double kb cl/sq
35’s. 10-2 ladder
Stretch
I’ll try to load vid
Stiff leg deads 500x3
Db, this isn’t quite the normal dead as I am trying to keep leg use at a minimum.
10 min elliptical pre/post
Rotator cuff stuff
Camb bench
245/3x5
Dip/chin ladder
Kb press ladder
Stretch
Nice stiffies.
Lol thanks snap
Today
Bike 10 min
Donnie thompson hip stuff
Squat
315/355 x1
295/5
325/365/385/405x1
Leg press
3x5
Glute ham raise
3x8
Double Kb squat
35’s/3x10
Bike 5 min
Stretch
10 min bike pre/post
Sled drag
Forward/backward/cross step 1x each side
Took 2:30 to do a round, did 6 rounds with a 2:30 rest between.
Stretch
10 min bike pre/post
Bench
290/3x5
towel bench
315/3
Deads off 5"
600/1
Goblet squat
53#/ 60 reps total
Stretch
Light flush out/volume/condo day
Each block was 15 min
10 rounds
Dips 45/6
Kb sq 44’s /6
7 rounds
Sled drag (on gravel) 100#/30 yds forward, backwards on way back
Sa kb press 35/6 each arm
Bike 10 min pre/post
Stretch
[quote]G1 wrote:
Deads off 5"
600/1
[/quote]
Snuck that one in! Nice!