i was at the gym tonight and it looks like we are going to have quit the crew doing conditioning work on sundays. jowee picked up a tire. it’s a smaller one, about 250lbs but i’ll find ways to use it. i’m also going to start using sandbags this weekend as well. i really can’t wait. my lifting is already showing the positive affects of it. we used deadlifts as a warmup for our back and bicep session tonight. i worked up to 405 for 10 reps and it was very easy. didn’t get winded at all.
i’m also implementing a technique i used back in my competitive bodybuilding. on my last set of each movement i’m going to take it to complete muscular failure and then beyond with assisted reps and forced negatives.
back and biceps
deadlifts- some people walk on the treadmill or slowly ride the stationary bike to warmup. we do deadlifts.
double over hand on all sets
135x10
225x10
315x10
405x10
pullups
bw x 10
bw +45 x 5 (neutral grip) for whatever reason, these are harder than palms facing forward pullups for me.
bw x 45 x 14 - a few assisted and a couple forced negatives at the end.
ghetto rows
4plates x 10
5plates x 10
6plates x 9 + 2 negatives
2plates x 50
cybex curls (one arm at a time)
45 x 10
70 x 14 - a few assisted reps and one long negative
reverse, thumbless dumbell curl on preacher
30 x 30
seated calf raise
2plates x 10
3plates x 10 +5 forced negatives
2plates x 10 +5 forced negatives
Got a new toy… the tire. The other one I’ve had for a while.
Haven’t been able to weigh it yet, but I was having a pretty hard time flipping it. I thought it was cool cuz you can grab it on the tread at the bottom, or half way up you can also grab the other tread.
[quote]Joweeee wrote:
Got a new toy… the tire. The other one I’ve had for a while.
Haven’t been able to weigh it yet, but I was having a pretty hard time flipping it. I thought it was cool cuz you can grab it on the tread at the bottom, or half way up you can also grab the other tread.
[/quote]
hahahahahaha… laughed my ass off. Told my bride that I want one too, and showed her the picture… she said “where the hell we gonna store a tire that big”… and I said, “what tire”?.. and promptly got smacked upside the head.
Here are some video’s from my training I thought I would upload. I got a new droid and was trying it out. I have a video of me flipping the tire but that is on a different computer, I’ll get it up later.
Haven’t deadlifted in a while. Weight didn’t feel too bad… workin on the conditioning part.
Just felt like trying some heavy box squats today. They were above parallel as you can see in the video.
thanks sfp and kmcnyc. i appreciate you guys reading.
i’ve slacked on posting my training. i’ve switched over to higher rep work with little rest between sets. I’m going to stick to this type of training for a couple months in hopes of increasing my conditioning.
tonight- quads, upper back, biceps and calves
front squats- about 60 seconds rest between sets
0x10
135x10
225x10
315x10x3 sets
leg extensions
some x 50 R/P
pullups
bw x 15,10
bent over rows 60 sec. rest between sets
135x10
225x10
315x10
reverse grip dumbell curls on preacher curl - supersetted with - dumbell wrist curls
50 x 10 x 2 sets 50 x 20 x 2
60 x 10 60 x 20
standing calf raise- decided to do something different tonight- i stuck the pin in the stack at the midpoint for the first set and did 6 reps witha long pause at top and bottom. then we would add one increment and do the same rep scheme. we did this all the way down to the entire stack. we did each set as soon as the other guy was done. it was a total of 15 sets. it was fun…
that’s it. can’t wait for the conditioning day on sunday. some of the fun for conditioning day will include hill sprints, hill sprints with sled, rowing the sled up the hill, sled drags, sand bag walking lunges, sand bag shouldering and tire throws. my sand bags range from 100lbs to 300lbs.
Better to slack on the posting than on the training itself, though where we would we be without you?
Now that I’ve sufficiently buttered you up, if you have a minute, do you mind critiquing my DL form in my log? I’m afraid to have you take a look, but I value your advice.
conditioning day- decided to do some heavy(ier) sled drags today. we stopped using the harnesses and just throw the strap over our shoulder. i like it better because it allows some upper body work as well.
so… we took the sled up to the football field and did sled drags from one goal post to the other. the grass was about 8 inches high which really creats a ton of friction. we started with 3- 45’s and 1- 25lb plate. we did a total of 4 drags each.
After that we did tire throws. we started in front of one goal post, and threw the tire back over our heads towards the other goal post. then we ran down, set up and threw it again. the first lap it took a total of 14 throws to get it to the other goal post and on the second lap, i got it in 11 throws.
we then called it a day. hopefully my duffle bags will arrive at some point so we can start doing some sandbag work as well.
