ha! 
Sprints are hard on my back and shins. I wish you luck should that highjacker suggest you try them again.
Guy in my office joined the office running club. First day out he decided to sprint to the finish line. Bad idea.
5 months later his knee still lacks stability and his hamstring is, according to him, about 70% better.
I did not run sprints. I should know better than to log training before I do it. In fact, I won’t run sprints. I already ran myself into a foot surgery back in 2006 and am not going to run hard again as a result of fused joints and a basic distaste for running. I must find other ways to get that type of conditioning in. And it would be best if I picked activities that I will actually do rather than just talk about doing.
Today a girl joined my coach and me for training and shirt help. She was a member of Team USA at IPF worlds last month. She’s trying to break in a new Katana. At 130 lb, she easily put up 180. Funny, her arms were so short she needed help getting the bar into the rack. I mentioned that she had the perfect PLing physique (she’s 5’1"), to which she responded “Your long limbs do not play to your advantage.” Anyways, it was fun to watch her set up and bench.
I did not bench 180 today. I’ll leave that for another day. Instead, I did:
8/45
5/55
3/8/72
Then accessory – all 3 x 8:
Cuff rolls
Seated row
Standing lat pulldown
HLRs (7s here and pulled a trap muscle trying to re-grip mid-rep)
Cable tricep pushdown
Standing bentover DB rear delt
Bulgarian split squat . . . I used 5-lb DBs this time. These are hard.
Hey Snap, nice work! For the BSS are you using DBs in each hand or are you holding them goblet style? I find holding a db goblet style is easier at first in that it helps keep the torso erect. Just a thought.
[quote]Mascherano wrote:
Hey Snap, nice work! For the BSS are you using DBs in each hand or are you holding them goblet style? I find holding a db goblet style is easier at first in that it helps keep the torso erect. Just a thought. [/quote]
not BSS but Im in love with legs so…
[quote]UpScale wrote:
[quote]Mascherano wrote:
Hey Snap, nice work! For the BSS are you using DBs in each hand or are you holding them goblet style? I find holding a db goblet style is easier at first in that it helps keep the torso erect. Just a thought. [/quote]
not BSS but Im in love with legs so…
[/quote]
Love it! Well it is the “year of the leg” after all (according to our Frenchie!), or Operation Thoroughbred, as I like to call it.
That’s a good one Up, I’ll have to try it! I don’t know what’s wrong with me, but I just can’t get lunges to work. Maybe that one will do the trick. Either way, more arsenal for our massive leg growth! Giddy up!
^yup and only 2.5 more months to go.
[quote]nlmain wrote:
^yup and only 2.5 more months to go.
[/quote]
Crap! I want an extension please 
To be honest I’m thinking of focusing on legs again for 2012. My upper is way more developed than my quads/hams/calves.
sorry for the hijack Snap.
what kind of conditioning are you wanting to get in Snap? are you wanting some explosive type exercises?
cough sled work cough…
james
what about bike sprints??
complexes too!
Prowler/pulling a tire…
[quote]nlmain wrote:
To be honest I’m thinking of focusing on legs again for 2012. My upper is way more developed than my quads/hams/calves.
sorry for the hijack Snap.[/quote]
To further hijack.
I too am thinking of making 2012 the year of the leg.
[quote]Mascherano wrote:
Hey Snap, nice work! For the BSS are you using DBs in each hand or are you holding them goblet style? I find holding a db goblet style is easier at first in that it helps keep the torso erect. [/quote]
DB in each hand. Doing well with the balance.
[quote]brute_fury wrote:
are you wanting some explosive type exercises?[/quote]
Yes. But I fear it will take someone standing over me with a whip. You want the job?
[quote]atypical1 wrote:
cough sled work cough…
[/quote]
My husband agrees with you and might rig something up for me, clever soul that he is.[quote]mom-in-MD wrote:
what about bike sprints??
[/quote]
This is a real possibility. I used to love to spin.
Came home from work starving to find that the cats had dragged in a bird and ground squirrel. They proceeded to eat in front of me and then puke. Quite the appetite kill.
I was going to try the DL challenge tomorrow. But my coach wants to test my 1 RM for DL instead in order to set some programming. I’ve been pulling modified sumo with no idea where my max is in this position. We shall see.
[quote]kpsnap wrote:
I was going to try the DL challenge tomorrow. But my coach wants to test my 1 RM for DL instead in order to set some programming. I’ve been pulling modified sumo with no idea where my max is in this position. We shall see.[/quote]
Do both. Pull to a max first and then do the challenge. The rep weight will feel super light. Treat it as your assistance work.
[quote]ouroboro_s wrote:
Do both. Pull to a max first and then do the challenge. The rep weight will feel super light. Treat it as your assistance work.[/quote]
I like the way that you think!
james
[quote]atypical1 wrote:
[quote]ouroboro_s wrote:
Do both. Pull to a max first and then do the challenge. The rep weight will feel super light. Treat it as your assistance work.[/quote]
I like the way that you think!
james
[/quote]
X2
Time to test my max with the new modified sumo form I’ve been using for the last month. I must admit that I was a little skeptical about how this would go seeing as I haven’t pulled heavy singles since July and never in this stance. Weights are a little squirrely since I was using weighted collars.
RDL
5/45
5/95
Modified sumo DL
2/5/117
3/137
2/157
1/177
1/197
1/207
1/217
Very please with this as my all-time raw max is 225. Here’s the vid. A little slow, but I think with the right training, I have a lot more in me.
Then it was time for the DL challenge. Check that thread for results and a vid.
great job!!
You’ve definitely got more in you. Great work and congrats on the 2 min challenge. You made that look way too easy.
james