Abs day
BB Rollouts 3x25
Hang leg raise toe to bar 3x15
Have to progress to standing rollouts, i am sure there are progressions to getting there, I’ll have to scope the web.
[quote]Germanone wrote:
Have to progress to standing rollouts[/quote]
This I would have to see.
My ab work is falling by the wayside again. Shit.
If I may.
Do standing rollout to a wall, increasing distance until wall no longer needed. Also, if you use an ab wheel instead of the BB, you can use a bigger wheel to start. Another way is if possible, roll up a slope (similar to using a bigger wheel).
I went straight from a small wheel on my knees to a standing big wheel almost fully extended, with only sporadic ab work. I do weighted pull-ups holding dumbbells with my feet, found out reading Dan John that that is actually great core work, lol. I feel I’m limited more by my shoulder joint stability/stress at this point than my core.
Yea snap, that one may take a while.
Thanks PG, i’ll play around with it a bit.
Tuesdays lift
Hip/shld mobility
Power clean 175/5x5
Fr sq 225/5x5
RDL 315/5x5
SL Press 3x12 alt legs no rest
SL Ext/SL Curl 3x12 alt leg no rest
Hip thrust shoulder on bench 3x12
Todays score
prowler 1
G1 0
so i am 0-1 in the series for this new training year.
Did prowler on rubber track surface
6x40 yd push 70% body weight
4x40 backward pull 70% body weight
6x25 yd sprint(yea right) no weight
Cooked
It is a sad day when a prowler beats Germanone. You better up your game, sir!
Jk. Looks killer! Nice work in here as always!
rubber track surface? guessing that added to the sucky factor
[quote]Germanone wrote:
Todays score
prowler 1
G1 0
so i am 0-1 in the series for this new training year.
Did prowler on rubber track surface
6x40 yd push 70% body weight
4x40 backward pull 70% body weight
6x25 yd sprint(yea right) no weight
Cooked[/quote]
Um correction poor innocent bystander (we all know how G makes it look so easy and effortless)
bystander prowler - puke factor almost immediate haha
Yea Maschy, the prowler humbled me pretty good today…jeeesh.
Sure did Pete, good for footing though. I did weigh my options, track surface in the shade or other side of building on blacktop unshaded with temp at 106…i took the shade lol.
Ha ha ha Up Scale, forgot to post that. Funny!!! There was a guy that works (cleaning crew, not meaning offense to anyone just meaning not part of training staff) at the building (probably early 20’s high energy type guy). I push the sled on the first 40 yds and had 200 lbs total (mistake 1), i get to the 40 yard mark and he says do you need help with that (which really meant i want to push the sled old man) so old man (me) says sure buddy, how about you spin it around and push it down to that cone down there. He grabs the sled spins it around and takes off like a rocket for 40 yards. So i spin the sled around and push it back at the old man pace, i turn it around and look at him and say well…what ya gonna do watch or push the sled. Young guy takes off like a rocket and at about 20 yards just hits the wall, to stubborn to quit he literally grinds out the last 20 yards at a crawl. I turn sled around and push it back and he has disappeared, i walk inside for a quick drink and he is sprawled out on the floor rubbing his legs, sucking down water and white as a ghost. Immediately gets up and sprints for locker room, didn’t see him the rest of the day ha ha ha ha.
Upper today
Should mob/foam roll
Bench (compensatory acceleration)
185/225/260/240/200 x5
Incline
185/205x5
225x8
narrow grip
225/275/315x5
Decline
225/255x5
275x8
Db row
3x8
T-bar row (ghetto)
3x8
Db tri
2x8 1x6
Anxious for my knee to get back to normal so i can start cranking on the lower body, getting there but slow!!!
Condo Today
Goal was to burn 500 cal. Use a polar HR monitor that i can program height, age, weight, act level into. Maybe/maybe not accurate but consistent.
Plate circuit 3x
Round the world x10 E
Wood chop x10
Diagonal reach and press x10 E
Med ball circuit x3
Chest pass wall x20
Overhand throw x10
Underhand throw x20
Shot put x10 E
Torso throw x10 E
Kb circuit 2 min int, 30 sec each arm each movement 2x through
SA Swing x30sec E
Clean x30sec E
Took 43 min
prowler story is funny 
G1 1
young guy 0
[quote]nlmain wrote:
prowler story is funny
G1 1
young guy 0
[/quote]
Hey frenchie, thanks for stopping by.
Monday
No squats yet knee/hip not ready
Multi hip machine 2x15 E
Superset (SS)
SL Ext 3x15
Clams 3x15 E
SS
SL Press 3x15
Reverse hyper 3x15
SS
Step-up 3x15
SL Curl 3x15
SS
Split squat 3x15
Hip thrust 3x15
SS
SL Bulg Sq 3x15
Sl Rdl 3x15
Kb’s
SA Swing/High pull
30 Each, each arm (2 min straight)
1-2 min RI
3 rounds
That looks like an exhausting day dude.
[quote]JoeGood wrote:
That looks like an exhausting day dude.[/quote]
Lol, well it wasn’t what i planned but a good day of work non the less. I couldn’t just call it a day after squats weren’t feeling too good.
15s. And I’m whining about 8s.
[quote]kpsnap wrote:
15s. And I’m whining about 8s.[/quote]
lol, mostly body weight (shhhh)
Really focus on not compensating etc. Slow controlled,blah blah.
That prowler story was awesome G1, lotsa laughs, outdoing young folk is my guilty pleasure. If I had your strength and stuff, there’d be a trail of young bucks littered in my path!!!
Learning from your stuff as per usual, great discussion in Snap’s thread -it really solidified some thoughts I’d been having about how my own training has been going. Thanks.
[quote]punnyguy wrote:
That prowler story was awesome G1, lotsa laughs, outdoing young folk is my guilty pleasure. If I had your strength and stuff, there’d be a trail of young bucks littered in my path!!!
Learning from your stuff as per usual, great discussion in Snap’s thread -it really solidified some thoughts I’d been having about how my own training has been going. Thanks.[/quote]
Your welcome and thank you.
Todays stuff
Lacrosse ball roll on hips/calves
(Next 3 exercises can be found in the book Back Stability by Norris)
Side lying knee lift x20 E
Side lying leg rotation x20 E
Side lying hip abduction x20 E
Glute firing progression (manual hip ext 5 ct hold) x10 E
Rev hyper w/ Hip abduction x10
Back Flattening x10
Seated hip int/ext rotation low pulley x20 E
Hip add/abd low pulley x20 E
SL Heel raise toe str/in/ot x10 E
Shoulders
Fr raise/ 45’ raise/str arm (SA) pull down with hand supination/Str arm pulldown 30’ from side all on pulley machine x20 E
Sn grip power Shrug 5x5 Mid thigh
Sn grip high pull 5x5 Mid thigh
Snatch from pocket 5x5 Rack
Push press 5x5
Db row 3x8
T bar row 3x8
KB circuits 2 min total time on each
#1 sa swing/clean 30 sec each arm
#2 Sq (yea)/press
#3 high pull/snatch
went through each 2x
Just saying hi! Solid as always.