Hey man when you use your GROWLER ™, what sort of weight, disatance, reps do you usually do with it?
[quote]VTBalla34 wrote:
Hey man when you use your GROWLER ™, what sort of weight, disatance, reps do you usually do with it?[/quote]
I change it up a lot I guess depending on the goal. For recovery stuff it is moderate weight (up to 300 lbs for pushing and dragging) and slow speed and the distance really just depends on whether or not there are people playing on all the basketball courts (either we go the length of one or across three courts). If conditioning is what I’m after I use lighter weight (100 - 200 lbs) and move faster, and if strength building is the goal then it’s just heavy as possible (I think we’ve put 400 lbs on the sled and still moved it pretty well).
Take that all with a grain of salt though as the Growler has “shoes” (carpet sections under the skids) on it for hardwood floor use. I don’t really have any sort of science behind any of that it’s just what seems to work well.
November 30th (the day the squatting sucked)
ME SSB 80x10, 170x5, 260x3, 350x1, 400x5, 430x3, 460x1
Straight Bar Squat (free no box) 55x10, 145x10, 235x10
Hanging Leg Raises BWx12, 12, 12
Back Extensions BWx12, 25x12, 12, 12
So, I had high expectations for squatting today, but it turns out that when you don’t squat for a while, lose weight, and get sick your squatting goes all to shit. Needless to say I have some work to do. I think it’ll come back fast, but for now I’ll have to back off the weights a bit and increase the volume. Which is fine as I was planning to do a lot of volume in this cycle that I just started.
December 1st
Recovery Session
GROWLER!
100 lbs fwd, bwd, carioca (warm-up)
Stretch
245 lbs fwd, fwd, bwd
100 lbs bear crawl, pull thrus, fwd
DB Shoulder Raises front to side 10x14
OHP 45x12
Neutral Pull-Ups BWx10
I am so sore from last nights squatting debacle.
Some days in the gym are just like that man…I wouldn’t sweat the squat too much…it will come back quick
December 2nd
ME Bench Press 45x10, 95x5, 135x3, 185x1, 210x5, 230x5, 250x5, 265x5, 280x2
DB Bicep Curls 30x15
Neutral Pull-Ups BWx12
Didn’t have much time today. I ratcheted back and went for 5 reps given my recent squat debacle and I was only expecting 250x5, but it was so easy I went for 265x5 and it was easy too! Benching is going well needless to say. I was only going to do a couple singles with 280, but instead did a double. I think I can triple 280 or 285 next week, so I may do that.
Nice dude…looks like one lift is moving up…cant really complain about that…put the others on cruise mode and blast the shit out of this bench wave!
[quote]VTBalla34 wrote:
Nice dude…looks like one lift is moving up…cant really complain about that…put the others on cruise mode and blast the shit out of this bench wave![/quote]
Yeah, no complaints here about that.
December 3rd
DE SSB Squats 80x10, 170x5, add AVG x3, 225x3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
DE Deadlifts 135x5, 225 + Lights x1, 255 + AVG x1, 1, 1, 1, 1, 1
Rack Pull (just below knee w/ straps) 245x5, 335x5, 425x5, 475x5
Hanging Leg Raises BWx15, 15, 10
Lot’s o’ volume on the DE squats. They felt good though. I need to find a better way to use bands for conventional DE deadlifts, as there was so much drag from the bands on my socks. Getting better at the hanging leg raises and the rack pulls I think are going to help my low back strength.
December 5th
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 150x3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
DB Rows (both hands together) 80x10, 10, 10, 10, 10
Scoops Press 45x10, 135x10, 155x10, 175x5
Log Press 90x10
Face-Pulls 120x100 reps
December 6th
Recovery Session
Pull-Ups/Push-Ups superset 3x5 (no stopping no rest) warm-up
Monster mini band stuff: 20 flies, 20 face-pulls x3
Kitty cat triceps 3x that burning feeling
Kitty cat? biceps 3x that burning feeling
Crazy quarters bench x10, 10
December 7th
ME Deadlift w/chains 135x5, add 5 chains/side x1, 225x1, 275x1, 315x1, 365x1, 385x1, 405x1, drop chains 405x5 (no belt on this last set)
SSB Rev AVG 350x10, 10, 10 (no belt)
Leg Curl 100x10, 10, 10, 10, 10
Hanging Leg Raises BWx20, 15, 15
Left a bit in the tank on the deadlifts 405 was slow but no form breaking. I have some video I’ll post later.
385 + 200 lbs chain
405 + 200 lbs of chain
December 8th
Recover/Conditioning
GROWLER 200lbs
6x three courts 80% speed
Band GMs AVGx20, 20
Knee Outs Light x20, 20, 20, 20
December 9th
ME Bench Press 45x10, 95x5, 135x3, 185x1, 225x1, add shirt and 3 bd 275x3, 315x3, add 2 bd x1, 335x1, 355x1
Pin Lockouts #14 315x1, 275x6
Bench Press 225x10
Tricep Ext 200x15, 15, 15
Rev Grip BB Curl 45x12, 12, 12
Jakerz-brand shirt? Nice pressing.
[quote]grettiron wrote:
Jakerz-brand shirt? Nice pressing.[/quote]
Yeah, it’s my denim shirt. I’ve got it working a little better now. That and I am learning to use a shirt a little better too.
December 10th
DE SSB 80x10, 170x5, add AVG x3, 220x3, 250x3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
RDL 45x6, 135x6, 225x6, 315x6, 365x6, add belt 405x6, 275x12
Leg Curls 110x10, 10, 10, 10, 10
Standing Band Abs Strong x20, 20, 20 (varying stance)
My RDL range of motion leaves something to be desired, but for now it is what it is. I’ll be working on my hip flexor flexibility, but until that loosens up I am hesitant to stretch the hamstrings too much. Otherwise RDLs were great low back isometric work and then when I added the belt for the 405 set it really nailed my hamstrings.
I’m looking forward to the next phase after Christmas with less DE sets. That stuff is exhausting for that many sets, not so much physically as mentally.
December 12th
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 165x2, 2, 2, 2, 2, 2, 2, 2
Low Incline DB Press 60x10, 70x10, 10
DB Row (both hands together) 80x10, 90x10, 10
Neutral Pull-Ups BW x2, 3, 5, 2, 3, 5, 2, 3, 5, 2, 3, 5, 2, 3, 5