Do you train with Sioux-Z?
[quote]kpsnap wrote:
Do you train with Sioux-Z?[/quote]
I wish I could make it up to her gym. I am in Ocean City, MD. Her gym is in Rockville. Thats about a 3-4 hour drive.
Monday Prowlin’
Tried to do the 500 Challenge but found out the hard way my vibrams lose traction with a 400+lb sled. So here is what happened:
30 yard trips- 90x2, 180x2, 270x2, 360x 2inches, 270x4
The end… of both the workout and my life.
Creatine isn’t steroids? Huh?
Tuesday- ME Upper-8-9-11
Threw a 25lb med ball a bunch of different ways-15 or 20 reps
Bench-
135x10, 225x5, 275x5, 315x3
Rev. Lights and 2 board
365x1, 405x1
Loose bench shirt cause my other one exploded
455x1, 495x1, 545x1, 585x0<~~~ touched too low and got too loose
No bands or boards
475x3x1<~~~ all were pretty easy
Fat Bar Bent Over Row- 75x12, 165x6, 215x2x6, 235x6
Arm over arm prowler pulls- 100 feet, 270x1<~~~ only did one because a DNR cop told us we couldnt block the road. Those guys don’t do enough as it is so I didnt want to piss him off so that he did even less. I have had real OCPD cops come up and talk to me while I have done training in the road before with no problem. Those conversations are usually something like the cop saying “That’s awesome” and drives off. Oh well, the exercise was Andy’s idea and I didn’t want to do it anyway. haha.
Spread Eagle Sit-Ups- 60lbsx10, 110lbsx10
[quote]StormTheBeach wrote:
Creatine isn’t steroids? Huh?
http://deathtofitness.blogspot.com/2011/08/creatine-for-weight-loss-wait-what.html[/quote]
Good (and funny) post, STB.
[quote]novaeer wrote:
[quote]StormTheBeach wrote:
Creatine isn’t steroids? Huh?
http://deathtofitness.blogspot.com/2011/08/creatine-for-weight-loss-wait-what.html[/quote]
Good (and funny) post, STB. [/quote]
Thanks for reading!
Wednesday- 8-10-11- RE
Need to get down about 10lbs for push pulls so:
A.M.- 20 mins, 12%incline, 2.7mph
A little later:
Traction/Dsitraction on shoulders
Posterior Capsule/scalene stretches
Quiddich Stretched the entire length of both hamstrings for 5 mins each
Did some hip re alignment with a green band x 10 reps
Prowler- 180lbsx60 foot tripsx10 reps in 8:16
The end. I know the training is working because I feel like poop right now.
How to not die in the summer time:
Thursday-8-11-11-ME Lower
In kinda a rush:
Chain suspended, cambered bar GMs at deadlift height with doubled Minis- If I had to guess, I would say the bands were adding anywhere from 180-200lbs at lockout
135x5
225x5
315x3
365x3
405x3<~~~ no where near a max but didnt want to do anything stupid today
365x3
315x3
Here is where things got a little f’ed up:
Band Shrugs-Bluex30
Spread Eagle Sit-ups-30lbsx29… then everything in my core locked… and did not unlock for about 20mins.
This actually happend to me quite often. Maybe my abs are just really really weak.
8-21-11- Shit is getting real(ization)-DE Lower
Deloading went well. Didn’t do anything too special.
Tons of hamstring flossing/lax ball work
About 200 reps of several different row variaitons with a Light band
Kneeling Jumps to 20 inch box jumps (double jump)- 3x3, 75lb SSB-2x3
Cambered Bar Soft Box Squats+140lbs of chain- 300x6x3
DL’s+140lbs of chain-365x8x1
Fat Bar DL’s- Worked up to 400lbs double overhand (2inch fat bar)
Supersetted These:
Suitcase DL’s-135x3, 185x3, 225x3, 315x3
Speed GHR’s- Light Bandx4x10
Stretched out my psoas, hamstrings, and quads
Done. More later.
8-22-11- Stuff day
Tons of hammy/hip mobility
100 Heel Diggs in the Blast Straps
Hip Int Rotations- Blue Bandx3x20
Tons of static stretching
Might push the prowler later if I’ve got time.
If you can handle how annoying the guy sounds these band exercises have really been helping me get my adductor to suck less dick hitting them at the end of my sessions twice a week. I don’t know if you ever felt like you couldn’t develop tension in the damaged hamstring when you pulled but I really felt like it was an inert lump and these have been helping with that feeling a lot.
[quote]BEAR BORN wrote:
If you can handle how annoying the guy sounds these band exercises have really been helping me get my adductor to suck less dick hitting them at the end of my sessions twice a week. I don’t know if you ever felt like you couldn’t develop tension in the damaged hamstring when you pulled but I really felt like it was an inert lump and these have been helping with that feeling a lot.[/quote]
Thanks man. I have actually been doing some of the flossing stuff pretty much everyday. It’s one of the only ways I have found to really get all that high hammy stuff moving again.
Tuesday-8-23-11- Me Upper
Reactive Throw w/ 30lb med ball against a tire x a bunch?
Bench- worked up to a pretty easy 405
Loose Shirt-
455 off 2 boards
475x1 easy
485x1 little uneven but flew up
485x1 little low but flew up
JMs-135x10, 155x6, 185x6
Supersetted these
1 arm DB Rows- 60x10, 110x10, 160x10, 210x10
Speed a 1arm OH Tri Ext.-Light Bandx4x10
These too-
Pull-Aparts- OH and normal- Monster Minix4x15 each
Sledgehammer Walks- 8lbs x 5 reps each arm
Superhighway To Great Guns Workout-
Wide Grip BB Curls- 85lbsx45 reps
Immediately to:
Weird High Band Curl-in Things- Light Band- 5x10/10s rest
My fingers hurt…
Just want to say that I have been reading your log for the past two weeks and I hope you keep it up as long as you train dude! I’ve been on westside for the past three months and the info you throw out definately has helped me! That guy from mobilitywod definately has some sick stuff for mobility and rehab work, flossing ftw! lol!
[quote]Diluted56 wrote:
Just want to say that I have been reading your log for the past two weeks and I hope you keep it up as long as you train dude! I’ve been on westside for the past three months and the info you throw out definately has helped me! That guy from mobilitywod definately has some sick stuff for mobility and rehab work, flossing ftw! lol![/quote]
Glad to help! And yes, the flossing makes me want to blow my brains out. It sure does work though!
Wednesday-8-24-11- Stuff Day
5-Way shoulder mob x 20mins
Wobble Bar Bench- 50lbsx25, 100lbsx4x20
Ext Rotations- Mini Band- 120 total reps from a bunch of different angles
Ankle Traction Mob- x2mins
Hammy Flossing- Kept doing it until it didn’t feel like my legs were ripping off
Heel Chord Roll w/ Barbell<----- This is the single most painful thing I have ever done. 3mins on each leg following by 5 minutes of dry heaving and uncontrollable crying. Damn.
Just swam back to shore after the hurricane.
Some deadlift stuff- Worked up to 735 last week and it might as well have been 1100lbs. Barely moved. Had a shitty day, oh well.
Bench Stuff- Hit an easy 500lbs in my loose shirt. Should be good for a little more than that at the meet.
The Super Highway To Great Gunzzz is progressing nicely. I am getting too swole to be alive.
Dieting, but not like an asshole: