Vacation Over
Yesterday- swam 500m open water 2-3’and warm spray (awesome)
WS4SB dynamic lower body
Box Jumps 5 sets of 3 32"
step ups with 135 3 sets of 10
romanion DL 275 3 set of 12
Hanging leg raises 4sets of 15
Run 2 miles
Workout
Squats 100 sec recovery
135x10,225x10,315x10,335x10,315x10,315x10
Shrugs
135x15,225x15,295x15,15,15
Hanging leg raise
X15,15,15
good mornings
135x12,12,12
Wow, that’s a lot of swimming and running. Makes my 3 mi hike at the state park look piddling. Good squatting, too.
Hey cav thanks for stopping in.
Seems I’ve had lead in my A&^ for a couple of days.
Workout today
BP up to 295x4,4,4,4
Complex seated DB cleans (40#er’s) and chest supproted rows with (60#ers) for 3x12
shrug
pull ups 10,8,8
Workout-
Broad Jump x15 average 6.5 and 7 feet (gravity sucks)
splitsquats 275x10x3
RDL 135x30, 185x10, 225x12x4 back felt great so kept form and backed off the weight
db side bends
Fairly hi reps, nice.
[quote]Dude623 wrote:
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[/quote]
700 trap bar deads? WOW, I know they’re easier than conventional bar deads, but still. WOW!
Do you have your own stones? Did you make them yourself?
Cav volume makes you better.
Brett Since my back injury a couple of years ago I have trouble with Dl, make squat is 100# higher and my 18" trap bar DL is great but my DL sucks, recently I have been trying to strenghten my PC muscle group, and trying some different stuff want to get the DL up to the squat this year. Goal this year is RAW BP 400 squat 585 and DL 500+.
workout after some serious slacking
DL up to 315x10,10,10
front squats 135x12,12,12,12
shrugs
hang cleans
all fast and anerobic
followed by 1 mile of sprinting intervals
Stretches
Workout Yah 2 in a row
Reverse band BP 365 for 3 reps
inclined DB press 80#ers 15,15,15
superset
band pull apparts and db rows(70)12,12,12
DB shrugs 100#ers 15,15,15
DB hammer curls 40#ers
Workout
Hurdle hops over 30" barrier 8 sets of 4
step ups to 28" box with 70# DB’s 3 sets of 8
RDL with DB’s 110#ers 3 sets of 12 (kinda different)
standing situps 4 sets of 10
2 mile run
BW SQ 20,20
pushups 10,10,10
Dude ^^^^ Is that two sessions in the same day?
Can’t think BW squats for 20 are very taxing for someone who’se done 135 for 10 minutes.
Hey Brett, no that was different days, and just trying to keep everything moving, I look more like a mexican jumpin bean when doing them, like 20 reps in 8-10 secs. Do you notice the lack of PR’s and 1-3 rep sets as of late, just trying to let everything recover/heal joint wise. I will be hitin it hard in 2 weeks or so.
Workout yesterday
Push ups with 40# weight vest 19,15,9
Complex of 170# pull down 12 reps and 295# shrugs 20 reps did 4 sets
DB Milli 65 #ers 8,8,8,8
Complex of cable tri ext 15 reps and rear deltoid flyes 20#DB 10 reps 4 sets
Some speed push ups 4 reps x 4 sets (FEEL THE F^%$#@#$ BURN BABY)
90 sec’s between sets , 3min between different exercises
Workout
Squats worked up to 435X3 had some knee cave at 455 so no count.
RDL 275x8,8,8
Abds
Felt like dodo the whole time Headache and unmotivated.
That’s good squatting nonetheless.
Workout nothing exciting
BP up to 315 due to right shoulder soreness
chin ups and dips superset
barbell rows witrh 135,8 8 8 and face pulls superset
shrugs 315 6,6,6,6
hammer curls with DB’s
Workout
DL 245x16,16 speed sets
Clean and jerk
135x15,15
185x4,4,4,4
205x1,1,1,1 40 lbs under last years PR
Nothing but heavy til the new year
workout
BP 225x8,245x8,225x8,225x8
floor press 135x10,10,10
BB Row 135x8,8,8,8
DB Shrugs 100’S for 15,15
hang knee raise 12,12,12
One arm reverse cable fly 3x12
above with 30 sec interval between sets
Workout
Front squats 195x8,8,8,8
snatch grip rake pull 315x5,5,5,5
BW 1 leg squat 6x6
abds