Tuesday, 28 October 2008
Bench press
70 x 15, 100 x 8, 105 x 5, 3 x 112.5 x 3 reps
Pull-up
BW x 10, 8, 7, 7 reps
Got stronger and more focused as the bench session progressed.
I just started doing GMs. How low is it recommended you go? I’ve only been going to 45 degrees.
Assuming you mean straight-back GMs, I understand as low as you can before your back starts rounding. I think I was getting around back parallel to ground, but will have to make a video to check form.
Wednesday, 29 October 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps), 5 steps x 5 reps (+ some 1 and 2 steps)
Press
50 x 8, 3 x 55 x 5 reps (first rep cleaned)
Face-pull
4 sets x various x 10-20 reps
Ab wheel
3 x 10 reps (standing, various extensions)
2 x 5 reps (standing, full eccentric, kneeling concentric)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
Thinking of changing to some other plyometric exercise just for variety but haven’t come up with an alternative yet. Took the weight down to work on pressing faster.
One-legged barbell jump squats to/from a bosu ball?
[quote]skidmark wrote:
One-legged barbell jump squats to/from a bosu ball?[/quote]
Are you onto some functional training kick again? I think there was an entire article in Men’s Health about this. Or was it an episode of Jackass?
[quote]1Geech wrote:
skidmark wrote:
One-legged barbell jump squats to/from a bosu ball?
Are you onto some functional training kick again? I think there was an entire article in Men’s Health about this. Or was it an episode of Jackass?[/quote]
Hahaha!
As a great carryover to the squat you can do box squat jumps. Here is my attempt at a description.
Start with a box that allows you to do a good deep box squat. Start with no weight or just a BB and perform a normal box squat. At the bottom of the squat relax for just a second (just as you would with a normal box squat). You then explode off the box with your glutes/hams/hips and jump as high as you can. The key to this exercise is to explode from the box, don’t just get off the box and then jump. The power has to be from the bottom or the squat.
There are a lot of examples of this exercise online. If done properly they are very tough and help with your speed out of the hole.
[quote]mday wrote:
As a great carryover to the squat you can do box squat jumps. Here is my attempt at a description.
Start with a box that allows you to do a good deep box squat. Start with no weight or just a BB and perform a normal box squat. At the bottom of the squat relax for just a second (just as you would with a normal box squat). You then explode off the box with your glutes/hams/hips and jump as high as you can. The key to this exercise is to explode from the box, don’t just get off the box and then jump. The power has to be from the bottom or the squat.
There are a lot of examples of this exercise online. If done properly they are very tough and help with your speed out of the hole. [/quote]
Thanks much for this suggestion, Mday. I looked at some available videos and will see how something like it could be done at my gym. IThere are some neat examples of people jumping out of the box squat onto another box. The ‘start with a box’ premise is problematic, but maybe I can find something that would work.
Thursday, 30 October 2008
Front squat
50 x 5, 60 x 5, 70 x 5, 80 x 3, 90 x 3, 100 x 2, 95 x 2, 70 x 3, 2 x 75 x 5 reps
Chin-up
BW x 10, 10, 7, 6 reps
Front squats on tap for this cycle for my second squat day in the week. Some regret in putting aside the dynamic back-squat day, but I really think my quads need the work, as shows up here; and I tried to keep the time between sets down and move as fast as possible. At least by the end of the session I was getting more comfortable with the movement, but for shoulder and wrist flexibility a long way yet to go.
How about pistol squats? Someone needs to lead the way.
[quote]1Geech wrote:
Thursday, 30 October 2008
but for shoulder and wrist flexibility a long way yet to go. [/quote]
i find i have the same problem. thats a helluva lot of squats either way - at least it would put me in the hospital hehe.
[quote]Elaikases wrote:
How about pistol squats? Someone needs to lead the way.[/quote]
Never tried them. I am sure the learning curve will be steep at first. Maybe now is the time to start, since I have put aside the lunges. Thanks for the suggestion, E.
[quote]wasBr0k3n wrote:
1Geech wrote:
Thursday, 30 October 2008
but for shoulder and wrist flexibility a long way yet to go.
i find i have the same problem. thats a helluva lot of squats either way - at least it would put me in the hospital hehe.
[/quote]
Carl gave me some tips on his thread. But the solution will be found in time under the bar. I need lots of practice. Thanks for checking in, wasBr0k3n.
Good stuff Geech…makes me tired looking at all those front squats. 
Trying to get comfortable with them, DZ, in order to start working hard.
Friday, 31 October 2008
No training today. Treated some colleagues to lunch.
Saturday, 1 November 2008
Deadlift
70 x 16, 100 x 12, 130 x 8, blue-banded 150 (ca. 176 at top) x 3, 2 x red-banded 160 (ca. 180 at top) x 1 rep
Bench press
10 x 80 x 3 reps (speed, 1 min pause)
Wrist twister
4 x 9.75 forward, reverse
Standing cable crunch
4 x various x 12-20 reps
Neck flexion
2 x 20 x 20 reps
Two-handed hang
3 sets max time
Band tension estimated on basis of heaviest dumbbell lifted completely from floor when placed on set-up band (single stretched from collar to collar). These DLs were more challenging than I expected.
Too many people at the gym today, it was like lifting in an ant bed.
Monday, 3 November 2008
Squat
70 x 14, 100 x 10, 120 x 5, 127.5 x 3, 2 x 127.5 x 2 reps
Good morning
20 x 16, 30 x 16, 40 x 12 reps
Leg curl
2 x 75 x 4 reps
Not a good day. Less than sturdy feeling on 120 set led to my decision to do work sets in the squat rack, where hitting or trying to avoid hitting the safety bars further threw me off.
No bands on GMs today, as my lower back was tiring fast. Finished off with leg curls to make sure I got in enough work for the hamstrings.
Tuesday, 4 November 2008
Bench press
70 x 14, 100 x 7, 105 x 5, 112.5 x 3, 2, 1 reps
Pull-up
BW x 10, 8, 7, 7 reps
Lackluster.
Wednesday, 5 November 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps), 5 steps x 5 reps (+ some 1 and 2 steps)
Press (1st rep cleaned)
50 x 8, 3 x 55 x 5 reps
Face pull
4 x various x 12-20 reps
Ab wheel
2 x 10 reps, 1 x 7 reps (standing, various extension)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
A bit better, apart from missing one of the last jumps and stubbing a toe.
[quote]1Geech wrote:
Tuesday, 4 November 2008
Bench press
70 x 14, 100 x 7, 105 x 5, 112.5 x 3, 2, 1 reps
Pull-up
BW x 10, 8, 7, 7 reps
Lackluster.
Wednesday, 5 November 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps), 5 steps x 5 reps (+ some 1 and 2 steps)
Press (1st rep cleaned)
50 x 8, 3 x 55 x 5 reps
Face pull
4 x various x 12-20 reps
Ab wheel
2 x 10 reps, 1 x 7 reps (standing, various extension)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
A bit better, apart from missing one of the last jumps and stubbing a toe.[/quote]
Some days, it’s about getting the reps in.
If I tried those jumps I’d PR in face-plants…