deads 225x5 235x4 245x3 255x2 265x1
Hex Bar (light and explosive) 145x14 165x12 205x10
Military press 65x14-(10+2), 70x10
Cable row 90x14-12 95x10
Super set w/ Cable flies 15lbsx10-8-10
Lat pull down 90x14-12-10
Super set w/ cable flies 20lbsx8 25x6 + 20 second hold
Push-ups 3x10
Single leg deads 3x5x60lbs
Starts 2x10m
Sprints 3x40m (ish)
Since my karate class is taking a field trip to a visiting dojo, our class is starting later, which means I could squeeze a little more time out of the gym and work on some other things. I’m definitely fatigued from yesterday; my knees feel tight, my back isn’t quite sore but I feel it pulling going down the spine. I’m proud of the lifts and the progress I’m making, and I may actually post a picture soon; but I don’t feel “game ready.” Luckily, I have two months and 4 days to get there.
Sunday:
20 minute pace line in roller derby (think running for 20 mins, with sprints in-between), plus the rest of practice
Then, after practice:
3x14 thera-band chest pulls
3x14 weight squat jumps
3x10 Diamond push-ups, feet elevated on set 2 and 3
3x14 good mornings with 4kg med ball super set of ATG 3x10 squats
3x10 toe touches, each leg
3 sprints
Monday:
Zercher squats 10x bar, 10x 65lb, 10x 75lb, 10x 85lbs, 10x 85lb chains
Harnessed sled sprints 2x sled 90lbs (about 30-35m)
Pushing sled sprints 4x sled 90lbs, 2x sled 180lbs, 2x sled 200lbs, 2x sled 230lbs (all appx 25m)
Roll over and die.
Clean Jerk 2x5x115 1x5x120
Power Clean 3x135 3x145 2-1x145
Jerks 2x3x135 1x3x140
High Pulls 2x8x105, 1x8x115
single arm bicep curls 14-12-10x17.5kg
single arm Tricep Ext 14-12-10x17.5kg
Dips 10 @ BW, 10 x 10lbs, 8 x 20lbs, 8 x 25lbs, 6 x 35lbs, 3-3 x 45lbs, 4 x BW
Face pulls 15x17.5kg 15x20kg 15x22.5kg
Wednesday: 12 mns of KB swings and then some arms with the thera-bands, just to get a pump. Then practice
Thursday: 17 mins
100 kb swings @ 35lbs
calf raises 4x20
KB high pulls 3x5x35lb
KB one arm rows 10-9-8 @ 35lbs
Theraband high pulls 3x10
Friday:
Squat 5x255 4x275 3x295 2x335 2x365 (HUrlllll)
Zercher squats 115x14-12 115 chains x10
Lunges (back squat grip) 115x14-12-10
Push-ups 14-12-10
Single leg ext 14x60 12x65 10x75
Single leg curls 14x60 12x65 10x70
Chin ups 12-6-4 (wooo chin-up PR)
Leg press 14x385 12x475 10x565
deads 225x5 245x4 275x3 295x2 315x1 (woo back over 300!)
Hex Bar (light and explosive) 145x16 155 + chainsx14 185 + Chainsx12
Military press 65x14-12, 70x10
Cable row 1000x14-12 105x10
Lat pull down 100x14-12-10
Cable flies 20x10-7 15x7
Push-ups 10-7-7
Standing lat push down 5x25 5x35 5x45
Prowler sprints sled + 45lb x4
row machine thing 1minute on, 30 seconds off x3
Plus whatever I can do in between “resting” for prowler sprints
-Gonna change up my lifting schedule a bit this week, I’m skating in my first game on a banked track (also a first) next Sunday in Philly, so I want to set myself up to be recovered by then.
Sunday:
20 minute pace line
then 15 mins of thera-band curls, high pulls, and rows
Monday:
Military press 65x15-10-10
Super set KB one arm row 35lbsx10-9-8
BB underhand rows 65x3x10
Lat raises w/ 25lb plate 3x10
4 minutes on row machine
Sprints
landmine twists 65x3x10
So due to having a bout this coming weekend, I changed the routine up a bit.
Tuesday:
Back squats 5x245 4x275 3x295 2x335 2x375
Dead lifts 5x245 4x275 3x295 2x335 1x355
Zercher squats 115x14-12-10
Hex bar 14x155 12x165 10x205
single leg curls 14x60 12x65 10x70
single leg ext 14x65 12x70 10x75
Morning workout:
Clean jerk 3x5x115
Power Clean 3x135 3x145 2x145 1x135
Jerks 2x3x135 2x140 1x140
High Pulls 3x8x115
single arm bicep curls 14-12-10x17.5kg
Tricep Ext 14-12-10x45kg
Face pulls 14-12-10x30kg
S/s dips 50x BW
Extra:
Farmer’s carries, 90lbs 50mx4, 45lb x50m
Squats 10xbar 10x132 (deeper than normal, can still feel my knee twinging with it)
Today was the workout to get in what I didn’t get to on Tuesday:
Military press 14-12x65 10x70
S/s front squats 14-12x65 10x70
Leg press 14x385 12x475 10x565
Cable rows 14-12-10x100
Lat pull down 14-12-10x100
Cable flies 14-10-10x15lbs
S/s lat push down 4x5x45lbs
s/s push-ups 14-10-10
Cable flies, kill sets 3x5x10
s/s single arm fly 3x5x10/ea
Extra:
Rope pull downs 3x1 minute, less than 30 second rest (just enough to stretch out my fingers, basically)
Bench press- wide grip 5xbar, narrow grip 5xbar, thumbs-touching 5xbar
wide grip 5x65, narrow 5x65, thumbs 5x65
Wide grip 5x95
I will probably get some kettle bell work in this afternoon, as well.
Conditioning:
5x10 sliding ounces, each side
S/s 5x5 side sliding lunges, each side
S/s 5x10 bw squats + 20 more squats after super sets
Ab wheel 5x5
2x10 good mornings
S/s 2x10 toe touches, each side
Side reach downs 5-6-7-8-9-10/each (two feet on ground, reach down your side to touch the ground/foot/ankle)
100 kb swings
Sunday:
First roller derby game on a banked track (1st time on banked track). Freaking rocked that shit and won 125-122
Monday:
“Oh look bruises!!”
Squat 5x225 4x245 3x275 2x315 1x380 (PR but need to be a little lower)
Deads 5x225 4x245 3x275 2x315 failx365
Prowler sprints 4x180lbs sled, 25 meters// 2x200lbs sled, 25 meters// 2x270 sled, 25 meters (more like a crawl than a sprint)
So I’m definitely tired and moderately sore, but because of being active and lifting, I can ensure that I’m not nearly as bad as some other people I played with. Being on a banked track was exhilarating- new rule set, new people, great team work, awesome challenges of having to familiarize myself with so much. Everyone was hugely supportive, and I got so many compiments about timing on my blocks. This was definitely a huge step for me, and I want to keep pursuing this, as I have about thirty years to play before I am at the age limit.
As for the lifting today, tired and sore doesn’t typically equate to a eat lifting day, but is wanted to at least get some squats and deads in. But now that those are done, and after that last prowler push, I think I’m staying in bed for the rest of today.
Clean jerk 3x5x115
Power Clean 3x135 3x145 2x145 1x135
Jerks 3x135 2x2x145 1-failx145
High Pulls 8x95 8x115 8x125
single arm bicep curls 14x20kg 12x17.5kg 10x15kg
Tricep Ext 14-12x45kg 10x47.5kg
Face pulls 14-12-10x35kg
Decided to lay off the dips today, as my right lat and shoulder
Thursday pm:
KB swings 55lbsx4x25
S/s kb cleans 55lbsx4x5
Theraband, behind the neck pulls 4x25
s/s theraband single arm curls, 4x20/ea
Theraband tricep extensions 4x10
s/s theraband single arm high pulls 4x10/ea
Toe touches for 7 minutes
Friday morning:
Squat 5x255 4x275 3x315 2x335 2x385 (PR… and cue any sort of throwing up feeling for the rest of the workout)
Zercher squats 115x14-12-10
Lunges (back squat grip) 115x14-12-10
Feet elevated Push-ups 14-12-10
Single leg ext 14x60 12x65 10x75
Single leg curls 14x55 12x60 10x70
Leg press 14x385 12x475 10x565
Chin ups 10-5-5
That was rough. Let’s see if I can fit some kettlebells in later.
Saturday pm
35lb KB swings 5x20
Single arm 5x10 each
Core
deads 5x225 3x5x225 chains, 5x225
Hex Bar (light and explosive) 14x145 12x165 10x205
S/s shrugs 3x5x135
Military press 65x14-12, 70x10
S/s shrugs 2x5x135
Cable row 100x14-12 -10
S/s cable flies 3x10x15, with holds
Lat pull down 100x14-12-10
S/s single arm flies 3x10x10
Push-ups 14-12-10
Standing toe touches 5x10lbs, 5x20lbs
Lat raises 5x25, 10x10
---------------------?----------
Pm
Ab wheel 2x10
S/s theraband curls 1x8 full, 1x8 top down, 1x10 full, 1x10 top down
55lb KB swings x 100
35lb KB swings 5x10
S/s single arm press with KB 5-4-3-2-1, kill set 10 reps, two hands
Core
I can’t imagine why my posterior chain was sore this morning… But it was, so I figured hitting heavy in dead lifting is a moot point and might as well go for medium weight/medium rep range.
Monday a.m.
Standing BB press 12x65, 12x70, 10( 2)x75
BB rows 3x12x85
KB snatches 10x35lbs/each, 2x10x35lbs holding 35lb in other hand/each
Prowler sprints 2x110 sled x25m, 2x140 sled x25m, 2x180 sled x25m, 2x200 sled x25m, 2x230 sled x25m
Due to a change in work schedule, and upcoming competitions on the weekends, I changed my workout days and reps slightly:
Tuesday:
Squat 5x245 4x275 3x315 2x335 1x390 (PR!)
Zercher squats 15-14-13x95
Lunges (back squat grip) 14-12-10x95
s/s push-ups 14-12-10
Single leg ext 15x55 14-13x60
Single leg curls 15-14-13x50
Leg Press 15x335 14x385 13x425
Chin-ups 15-5 (PR for reps on the first set!)
Tonight is KB training with an actual coach, as I’m being recruited to join a team for a KB competition in December. I’m not entirely sure if I can fully commit, but I think after my bobsled try-outs, I can work around it. Then this coming Sunday, I am doing the Spartan Race. And then next weekend, I’m driving down to Virginia as I am officially rostered to play in a roller derby bout against the NOVA team. At the end of the month, is two more roller derby bouts, but I’m not entirely sure if I’m rostered for one of them yet. And finally, 1 month and 11 days to try-outs.
SO.MANY.THINGS.
Friday morning:
Clean jerk 5x105 4x115 3x125
Power Clean 3x135 3x145 2x145 1x135
Jerks 3x135 2x3x145
High Pulls 3x8x115
single arm bicep curls 15-14-13x17.5kg/ea
s/s Tricep Ext 15-14-13x42.5kg
Face pulls 15-14-13x35kg
s/s Dip 5x10
Farmers carries, over head 90lbs 2x30m
Friday afternoon, 20 mins of:
2x25x35lb kb swings single hand, each
S/s 2x10x35 kb cleans
2x10x35 kb snatch
S/s 2x5x35 kb jerk
Kill set 10x35lb press (two handed)
Theraband curls 4x10/each
2x20x35 seconds clean hold
S/s 2x10x35 snatch hold
2x10x35 Kb chest press
Saturday a.m.
deads 5x245 4x265 3x275 failx315 3x225
Hex Bar (light and explosive) 15-14-13x145
S/s Military press 15-10( 4)-10( 3)x65
Cable row 15-14-13x85
S/s cable flies 15-14-13x15lbs
Lat pull down 15-14-14x85
S/s single arm flies (bottom up) 1x5x10 2x5x5
Push-ups 15-14-13
Single leg toe touches 2x5x60lbs each
That deadlift sucked nuts, but I can understand why. Anyway, Spartan race tomorrow!!
So Spartan Race… I finished it in 2 hours and 13 mins (4.7 miles obstacles). It was on a ski course near my hometown, and took up all the slopes and then some. Definitely rough, but finished it in good time (for me, at least, considering I don’t run). Legs are pretty beaten up, and my calves and upper thighs (just below my hips) are sore, so I took Monday off from any sort of exercise.
Tuesday a.m.
Back squat 5x225 4x255 3x275 2x335 1x395 (PR… but it was definitely not as deep as I can go)
Bottom up squat 135x10-9-8
Deadlift 10x135 9x145 8x155 7x185 6x195 5x205 4x215 3x225 2x235 1x245
back extensions 20-15-10-5
s/s push-ups 20-15-15
I have a roller derby game down in Virginia Saturday evening, so I figured let’s get some good lifting in earlier in the week, then some arms and full-body Friday before work, and then be ready to play Saturday!
Seachel congratz on the spartan race and the squat pr’s you maniac! Give 'em hell Saturday!