training is looking good
Training is looking crazy good.
nice work.
Pete - Thanks I hope to work on the dead lift numbers soon.
Kmcnyc- Thanks
Workout- Long warmup still tight as hell from football.
Hammer Curls 50x10x2
BP 135x10,165x10,205x4,225x4,245x4,275x2,295x2,315x2,335 missed
chin ups 8,7,6,5,4
milli 135x10,10 Started to get into the workout finally
1 arm DB clean and press, 80#x4x2, 105# 24x1 Grunted and ground it out, felt good that is a max effort and PR The above was done in a air conditioned gym, the heat has been killing my outside workouts.
Today was interuption day
Started 3 times got a 2 mile run in and some squats.
[quote]Dude623 wrote:
1 arm DB clean and press, 80#x4x2, 105# 24x1 Grunted and ground it out, felt good that is a max effort and PR[/quote]
^^^ So did you do that with each arm? or do you do one arm 1 week and the other arm the next week?
I’d be surprised if you managed the exact same reps with each arm. I know my left would be way weaker than my right.
Interesting stuff you’re doing.
Brett- I alternated until about 18 then twice I did two on the right before switching back. I have really worked hard to even out the number of reps, I think when I do them on the left my form and tech are way better. I totally beleive in muscle confusion and having functional strength, my job requires some serious brute strength with dexterity at times.
I always try to mantain I high functional tempo when working out, this way your not ever gased during a real situation. You have to know where your limits are and plan accordingly.
Workout- squat cleans 95x10,135x10,155x10
power cleans 155x4,185x3,205x1,225x1,235x1,225x1,1,1
bent rows 135x8,155x6,6
BP up to 1 RM 335x1 missed 350
flys, lat pulls
Workout
Outside 90+
Squats 135x10,185x10,225X10,255x40,300x10,10,10,10 fast sets.
Goodmornings 135x10,10,10
Run 2.5 miles
Wow legs are thrashed.
New Program start, used to do crossfit, then crossfit football, then West coast for skinney bastards, then strongman, now started back with West Coast for Skinny Bastards, I will probably do this until Jan. always liked the program (you look good and feel good) and get some good gains( you get out what you put in ).
Anyway started with Upper body repetition Day, felt Jacked after.
West side WS4SB Max effort lower body
Squats up to 425 for 5 reps
Walking Lunges
Abs
Romanian DL’s
West side4SB Max effort day
close grip BP 275x3
shrugs
hammercurls
chinups & scarecrows
BB rows with 185
rows 8x3 @ 185
Ran 3 miles
Workout Dynamic lower body day
Box jumps 30" box 8 sets of three (will up another 2")
Reverse lunges from 12" box with 135x12,155x12,135x12
pull through and throw 35# stone over 8’ bar (dew made this hard)
Choppers 35# 16x3
Weird workout, was sucking wind at the end. probably will be sore.
Reverse lunges from box?? That can’t be what I think it is, is it?
What are choppers?
Hey Cav good to hear from you, yes they are what your thinking of, yah I did start a little high on the weight, but I made it without injury. Choppers are start with a 45# DB overhead and standing, turn to right and bring it down then back up then turn to the left and do the same, keep your abds tight the whole time.
workout yesterday 4 mile run
workout today WS4SB upper body rep day
DB BP 90# 4 sets of 12
superset DB mili press and face pulls 4sets of 12
hammer curls 4 sets of 12
superset tri extensions and shrugs with BB 4sets of 12 and increase to 4 sets of 16 for the tri’s
grip DB holds to failure with 100# each hand 90 sec 65 sec 55 sec
[quote]Dude623 wrote:
and having functional strength, my job requires some serious brute strength with dexterity at times.
[/quote]
Well now you’ve got me all intrigued!
What’s your job?
Or if you told me, would you have to kill me?
Brett- No secrets I’m a Firefighter/Paramedic, some guys do that job well and some of us live it. When I fight a fire it almost a personnal thing and I never loose (while I’m still standing. Its a definite advantage to be F$%^&*g Strong.For instance its fun to hit a door fully geared up (310#'s) at 15mph and blow through it like its not there. Or break a hydrant loose after 2 other guys tried and where unable to together.
[quote]Dude623 wrote:
Brett- No secrets I’m a Firefighter/Paramedic, some guys do that job well and some of us live it. When I fight a fire it almost a personnal thing and I never loose (while I’m still standing. Its a definite advantage to be F$%^&*g Strong.For instance its fun to hit a door fully geared up (310#'s) at 15mph and blow through it like its not there. Or break a hydrant loose after 2 other guys tried and where unable to together.[/quote]
But I thought firefighters had minimum requirements on strength and conditioning? Don’t the other guys work out?
Cav- we have a lot of cardio monkeys, they go like energizer bunnies and never stop but it takes half a dozen to get something done. And the minimums are just that.
Yesterday
WS4SB max legs
18" trapbar DL up to 700 2 sets of 5
split squats
stone lifting up to 300# stone.
Abs,abs,abs