[quote]FarmerOwen wrote:
Seachel congratz on the spartan race and the squat pr’s you maniac! Give 'em hell Saturday![/quote]
Thanks Farmer! I fully intend to!
Friday morning, scaled down:
Clean jerk 5-4-3x105
Power Clean 3x3x115
Jerks 3x3x115
High Pulls 3x8x95
single arm bicep curls 15-14-13x15kg/ea
s/s Tricep Ext 15-14-13x40kg
Face pulls 15-14-13x35kg
S/s side pulls 5-10x30kg 2x5x40kg
Dips BW x50
Roller derby game today! First one on a flat track, so here we gooooo
We won! It was a close match, and we scraped by with six points. Not much of a lead, but it was a well-played game from both sides. I even got a lot of playing time which accounted for my conditioning and work out for yesterday.
Today:
100 kb swings 50lbs
2x10 single arm swings, 50lbs
3x10 single arm swings, 35lbs
4x5 sliding lunges, explode on the up
2x5 single arm side swings, 35lbs
50 ab wheel roll outs
Monday a.m.
Standing BB press 12-10-8x65 6x75 4x85 2x95
BB rows 12-10-8x75 6x85 4x95 2x105
KB snatch 2x10x35lbs w/ holding second KB, 10x35lbs normal
Prowlers sprints (or as fast as I can) 2x180 w/ sled x25m, 2x230 w/sled x20m 2x270 w/sled x15m, 2x290 w/sled x15m
Two full sprints
Tuesday a.m.
Squat 5x275 4x295 3x315 2x335 1x400 (PR! woot!)
Zercher squats 15x95 14-13x105
Lunges (back squat grip) 14-12-10x115
s/s push-ups 14-12-10
Single leg ext 15-14-13x60
Single leg curls 15x50 14-13x55
Leg Press 15-14-13x335
Chin-ups 7-5-8
I feel like I should be excited about 400#, but A. Needs to be lower, B. I want to be more stable with it, C. I want MORE. I only ever used a belt to squat, and today I finally got to the last notch of it! I think that maybe I should invest in knee wraps, or at least make the ones FarmerOwen has on his page, especially if I’m going to actually pursue these weights.
[quote]Seachel_25 wrote:
I feel like I should be excited about 400#, but A. Needs to be lower, B. I want to be more stable with it, C. I want MORE. I only ever used a belt to squat, and today I finally got to the last notch of it! I think that maybe I should invest in knee wraps, or at least make the ones FarmerOwen has on his page, especially if I’m going to actually pursue these weights.[/quote]
I was just reading an article the other day and it was very interesting. It was talking about how squatting can hurt your sprinting and vertical leap. Check it out here. Is Your Squat Making You Slower and Wrecking Your Vertical Jump? - Freelap USA It’s great that you’re putting up big numbers, but it might not be helping you as a bobsleder. I’m not an expert on the subject, but it’s something to think about. Anyway, keep up the good work. You clearly are working your butt off. 
[quote]Babypowerlifter wrote:
[quote]Seachel_25 wrote:
I feel like I should be excited about 400#, but A. Needs to be lower, B. I want to be more stable with it, C. I want MORE. I only ever used a belt to squat, and today I finally got to the last notch of it! I think that maybe I should invest in knee wraps, or at least make the ones FarmerOwen has on his page, especially if I’m going to actually pursue these weights.[/quote]
I was just reading an article the other day and it was very interesting. It was talking about how squatting can hurt your sprinting and vertical leap. Check it out here. Is Your Squat Making You Slower and Wrecking Your Vertical Jump? - Freelap USA It’s great that you’re putting up big numbers, but it might not be helping you as a bobsleder. I’m not an expert on the subject, but it’s something to think about. Anyway, keep up the good work. You clearly are working your butt off.
[/quote]
Thanks for the link, I’ll take a look in a bit. I never thought that my squat could be negatively affecting my sprint, I guess that just never seemed to connect in my mind.
And gosh yeah! Nothing like complaining about my butt being sore lol
Friday a.m.
Clean jerk 5x105 4x115 3x125
Power Clean 2x145 2x135 3x135 2x145
Jerks 3x135 1x145 2-3x135
High Pulls 2x8x115 2x125
single arm bicep curls 15-14-13x17.5kg/ea
s/s Tricep Ext 15-14-13x42.5kg
Face pulls 15-14-13x35kg
Dip 5x10
s/s DB curls 4x5x12.5lbs
Friday p.m.
Walked to the track, did some drills, and then sprints, walked home.
Saturday a.m.
deads 5x225 5x235 5x245
Hex Bar (light and explosive) 15x145 14x155 13x165
s/s bb shrugs 3x5x135
Military press 15-14-13x65
s/s hex bar shrugs 3x5x135
Cable rows 15-14-13x95
Lat pull down 15-14-13x95
s/s 5x5x15 single arm cable flies (downward)
s/s push ups 14-15-13
Single arm cable flies (upward) 3x5x10
Tuesday a.m.
Squat 5x275 4x295 3x315 2x365 2x405 1x410 (PRs FTW)
Zercher squats 15x95 14-13x105
Deadlift 5x225 4x235 3x245 2x255 1x275
hex bar 15-14-13x145
Chin-ups 10-5-5
I have a roller derby game Saturday night, so I lumped my heavier lifts from Saturday with today. I caught the 405 410 on video, still need to work on getting lower.
Friday morning, scaled down:
Clean jerk 5-4x105 3x115
Power Clean 2x3x125 3x145
Jerks 2x3x115 3x125
High Pulls 3x8x105
bicep curls 15x30kg 14-13x35kg
s/s single arm Tricep Ext 15-14-13x15kg /each
Face pulls 15-14-13x35kg
S/s Dips BW x50
Ball toss against the wall 3x10x12lbs
Underhand 3x8x12lbs
Roller derby game tomorrow!
Friday p.m.
Walked to track, 1 lap warm up jogging, then 3 sprints without spikes, 3 sprints with spikes. Walk home.
It’s hard to gauge whether I’ve gotten faster/better since I usually do these by myself. I think my biggest downfall is getting off the line, I’m quite fast and explosive when I’m already in motion.
Saturday a.m.
Nothing to strenuous since I have a roller derby match tonight. Worked with the theraband with all the below exercises:
3x10 behind the head pulls/tricep ext
3x5 tricep ext/each
3x15 bicep curls
2x6 front of head pulls/tricep ext
s/s shoulder pulls with arms extended
3x10 two handed rows
Like I said, nothing too strenuous. I don’t want to tire my back or legs since we’re playing a really good team.
Monday was a light day. Did about 17 mins of theraband work and kettlebell presses.
Tuesday a.m.
Squat 5x275 4x285 3x315 2x365 1x415 (wooooo)
Zercher squats 15-14-13x115
Lunges (back squat grip) 14-12-10x115
Push-ups 14-12-10
Single leg ext 15-14-13x65
Single leg curls 15-14-13x60
Ball toss w/ squat 2x5x16lbs 2x10x10lbs
Chin ups 10-5-5
This is my last week to go heavy, and then starting next week, I’m lightening the load a bit to ensure recovery before tryouts on 7/13.
Wednesday a.m.
Metcon, limited rest:
5x5 circuit front squats, press, high pulls
Lat raises 3x10x25, 3x5x10lbs/single arm, 25x 10lbs burn out
s/s BB rows 3x15x55lbs
High pulls 3x10x25lbs
Bench: narrow 10-9-8x65, broad 10-9-8x65, normal 5x95 4-3x105 2x115 1x135
Face pulls 3x30 seconds reps,10 seconds rest
DB bicep curls 10x15lbs, 3x5x15lbs, 10x15lbs
I didn’t make it to practice last night, traffic would have been miserable, which is why I got to the gym in the morning. Plus, because of not being exhausted from Wednesday night’s practice, I was able to get to the gym this morning.
Thursday a.m.
Squats 10xbar 10x95 10x135, below parallel
Bottom up squats 3x5x135
s/s RDLs 3x10x95
Rack pulls 10x135 2x10x155
Step ups weighted 3x5/each, non-weights 3x5/each
Box jumps: low 3x5 s/s high 3x5, with small jump before each jump to work fast twitch.
415 squat? Really Seachel?..And I thought Tessa Urbank was a Beast Congratz!
[quote]FarmerOwen wrote:
415 squat? Really Seachel?..And I thought Tessa Urbank was a Beast Congratz! [/quote]
To be fair, I have a hard time going to parallel with my right knee, so it’s quarter squat right now. I can hit parallel with front and zercher, i guess because of the weight difference and bar placement, but even those push it sometimes. My goal is to keep bringing my squat deeper and to keep adding weight; and both will come in due time.
Also, I totally had to google Tessa Urbank lol
Friday a.m.
Clean jerk 5x105 4x115 3x125
Power Clean 2x145 2-4-2x135
Jerks 2x3x135 3x145
High Pulls 3x8x115
single arm bicep curls 15-14-13x17.5kg
s/s tricep ext 15-14-13x42.5kg
Face pulls 15x35kg 14x37.5kg 13x40kg
S/s Dips BW x50
Bicep curl holds 2x12kg/each arm, 1x20kg/each arm
I had such a difficult time with the cleans today, I don’t know if my timing was off or what. But on the set of 4, I finally felt like they were starting to come together. Admittedly, this workout is the one I look the least forward to because it’s the most challenging for me in terms of skill and strength/power.
deads 5x225 4x245 3x275 2x295 1x315, kill sets 5x225 2x10x135
Hex Bar (light and explosive) 15-14-13x145
Military press 15x65 14-13x75
s/s hex bar shrugs 3x5x135
Cable rows 15x85 014-13x95
s/s cable flies 15-14-13x15lb
Lat pull down 15-14-13x85
s/s cable pull downs (crossing the cables) 5-10-10x12.5kg
Farmer walks with hex bar + 50lbs 4x50m
s/s push ups 15-14-13, leg raises 15-10 (with a kip at the top)
Once I got home, I had a little something to eat and went to the track to get some sprints in. I was hoping for six, but at #5, my Achilles tendon started to tighten on my left foot so I decided to go do some more leg lifts and call it a day.
Happy Fourth, America! Time to go eat all the meat!
Monday a.m.
Military press 16-10-10-10-10x65
s/s plate lat raise 4x5 halfway up, 4x5 halfway down, 4x5 full range
BB rows 20-17-15-15x65
s/s leg raises with hands meeting toes 4x10
cable pull downs (crossing the cables) 10x12.5kg 2x10x15kg
Agility drills and warm ups, and then 4xsprints
Tuesday a.m.
Back squats 5-4-3-2-1x225 10x135
Zerchers 15-14-13x95
lunges 30-20xbar
S/s push-ups 2x20
Leg press 50x245 (no racking)
leg ext 3x15x50/each
leg curls 3x15x45/each
Chin ups 10-5-5
I got slammed with a migraine yesterday morning, and it has left me feeling shaky by the time I started working out this morning. I was going light, and I felt like I was running, blech.