Brett, i was thinking the exact same thing.
KB Cardio
35:02
Only knocked a minute off. The Burpees are really taking up most of the time. But I am taking the rest of the week off, see if my shoulders feel any better. The clean and press is a bitch too.
Ya’ know, man, I’ve always maintained that the best weightlifting/powerlifting/fat loss program inthe world is the one that you will do consistently. WHATEVER it may be. So you find whatever groove suits you, and give 'er s##t.
What do you like? High volume? High weight/low rep? Bodypart splits? Big lifts? Machines? Give us something to go on and maybe a few of us can muster up some ideas.
Well Canada, I have most of it figured out. Its going to be very simple. Pull/chins for a warm up, then an upper body push, and upper body pull and a lower body movement. then arms to finish up. I’m thinking of just keeping it simple till I go home and come back, then i will get back to 5/3/1 I think.
28MAR11
Chins w/ Green Band
4x8
Incline Bench
155x3
165x3
175x3
Repeat 2 more times
OLDL DB
10x35x3
Front Squat
135x3
145x3
155x3
Repeat once
DB Skull Crushers
5x25x5
Ok I need to explain. On the sets where I go up in weight ex: Incline Bench, I count all three sets as one set. Meaning I only rest long enough in the sets to put the extra weight on, then after a set of nine, I will rest two minutes and repeat. On the DB exercises its just straight weight all the way through. I hope I explained it well enough. I missed a set on the Front Squat. Hopefully next time I will get it.
So in essense you are doing an old style wave program?
Joe, that’s exactly what I am doing, but only on the barbell lifts. We don’t have enough DB’s to ties up that many for a set, but i might try to in a while.
29MAR11
No KB today. Just some crossfit type stuff. Tire flipping, sandbag toss, prisoner lunges, sandbag carries and
some jumps in the tire. No weights to report just 6 min through and i was done. I think i will swap out a Kb cardio for this. it was fun.
Retro training. I like it. Keep up the good work, and keep your head down.
Thanks for checkin J_Willy. Good to hear from you.
30MAR11
Pull-Ups Green band 4x8
DB Bench
65x3 70x3 75x3 x3
Deads
280x3 290x3 300x3 x3
Concentration Curls 5x30x5 L.A.x7
B.S.S
20x3 25x3 30x3 x3
The deads damn near killed me. I missed the last rep. I read the live spill yesterday and Shelby Starnes had a post of the the weight doesn’t scare you then you aren’t lifting heavy enough. Well the Deads scared me. I hadn’t done a scheme like that ever. I didn’t know if I could. And I almost did. I will get the last rep next time. It started of at 80% of my max. I ended having to do the curls next just to give my lower body time to rest. And I still think it’s wrong I liked doing it.
[quote]username42 wrote:
I read the live spill yesterday and Shelby Starnes had a post of the the weight doesn’t scare you then you aren’t lifting heavy enough. [/quote]
I sort of agree with this. On my last few sessions on the russian squat routine I was really petrified of the weights I had to use, but you can’t train like that for any appreciable length of time because “scary” weights are scary because they are very near or at your current limit. Maybe they should be scary at the end each 5/3/1 cycle for example but shouldn’t be used as a measure of how hard you’re working all the time. As I don’t think that would be possible.
I see your point and think you are right. After I did the dead sets I wasn’t scared anymore. Next time will be a lot better. And since I don’t have chalk I will need to use gloves. that set just tore the hell out of my hands.
1APR11
Chin-ups w/ green band 5x8
Bench
210x3 220x3 230x3 x3
DB Row (unsupported)
45x3 50x3 55x3 x3
Squat
200x3 210x3 220x3
DB Skull Crushers
5x30x5
I could not get my shoulder loose enough for the squats at all. It was a terrible session. I think I will change the DB rows to last and squat second. See if gets any easier. I have a hard time getting my arms back for a good squat. I will need to do some more warm up bar holding before I start.
[quote]FarmerBrett wrote:
[quote]username42 wrote:
I read the live spill yesterday and Shelby Starnes had a post of the the weight doesn’t scare you then you aren’t lifting heavy enough. [/quote]
I sort of agree with this. On my last few sessions on the russian squat routine I was really petrified of the weights I had to use, but you can’t train like that for any appreciable length of time because “scary” weights are scary because they are very near or at your current limit. Maybe they should be scary at the end each 5/3/1 cycle for example but shouldn’t be used as a measure of how hard you’re working all the time. As I don’t think that would be possible.[/quote]
I agree with both of you. Except I have a bloody hard time keeping the anger and focus it takes to DEAL with scary weights over and over again. It’s actually hard on my brain.
When I started lifting, I was so damn weak that EVERY weight was a scary crush-your-chest lift. I either had to get used to scariness or else just not lift at all. Which unfortunately means I really have to stop and think about what’s prudent and what’s not.
4APR11
Pull-ups
5xgreen bandx8
Incline Bench
155x3 165x3 175x3 x3
Front Squat
135x3 145x3 155x3 135x3 145x3
Concentration Curls
5x35x5 LAx6
Front squat felt a lot better. Haven’t done it in a while. Its slowly starting to come up some.
5APR11
KB Cardio
39:15
Tacked on almost 4 min. Haven’t done it in about 12 days. I started off great, but the 50 Burpees cam along and just kicked my ass.
In other news, I got my leave bumped up a week. SO no instead of only three rangers games I get nine. But that’s if I go to the one the first night I get back, which I prolly will. Now it’s the second to last week of may when I get home. Still will seem like forever. I can’t change my plane reservations yet as Skpe just doesn’t seem to want to work tonight. Always when you need something…
6APR11
Chin-ups
5xGreen bandx8
DB Bench
70x3 75x3 80x3 x3
Deads
280x3 290x3 300x3 x3
DB Skull Crushers
35x5x4x3
Deads felt a lot better this time around. I can really feel my lower back and abs working on them. I also took a while in between each set, longer than the just put the next set of plates on. I also had to use gloves. I dont have any chalk and cant bring a bag into the gym even if I did. But, my hands looked better at the end.
Didn’t do the Bulgarians today either. I just wasn’t up to them. Its a shitty excuse I know. I will get them in next time.
And 35 on the skull crushers is just too much. Need to take it back down to 30’s.
You keep plugging away. Great training UN42. Keep your head down and enjoy your leave when it comes.
Is it getting hotter there yet? I don’t know about you, but I’d much rather workout in the cold than the heat.
Great news that your leave is getting closer.
Thanks for checkin J_Willy, always good to hear from you.
Brett, not quite yet, its getting up there some though. And I prefer the heat to work out in, makes my muscles feel better.
8MAR11
Pull-ups
5xGreen Bandx8
Squat
200x3 210x3 220x3 x2 200x3
Bench
210x3 220x3 230x3 x3
DB Row
45x3 50x3 55x3 x3
Concentration Curls
5x35x5
I am very dissapointed in my squat. I don’t know where it went, but I want it back. I still have trouble getting my shoulders loose enough to get the bar on my back, and when I do I don’t know what happens to my depth. But, I got in six more than I did last time, so I guess there is some improvement.
18APR11
Pull-ups
5xGreenBandx8
Front Squat
135x3 145x3 155x3 x3
Incline Bench
155x3 165x3 175x3 x3
OLDL
20x3 25x3 x3
DB Skull Crushers
5x30x5
After an unexpected 10 day and needed deload back in the gym. Felt good today. Front squats and pullups felt good. I was going to use the 30’s on the OLDL’s but they were in use somewhere else.
Sometiems you’ve got to delaod. Good working doing it and then getting back at it.
Thanks Joe.
19APR11 Its still April, May can’t get here fast enough
Bodyweight cardio
Round1
Jumping Jacks
Squats
T Push Ups
Jumps
Prisoner Lunges
Round2
Push Ups
Squats
Thrusters(in plank position, feet out then in, repeat)
Duck Unders
Burpees
Round 3
Seal Jumps(kinda like a jumping jack, but crossing arms in front of your body)
Spider Mountain Climbers(bringing feet outside of the hands)
TGU
Side Shuffle(keeping hips low, steeping to the side then back)
Round4
Split Shuffle(skip)
Side to Side Jumps
Side Planks (30s per side)
Body Extensions (jumping motion without leaving the ground)
High Knees
Round5
Seal Jump
Close Grip Push Ups
Side Lunges
Mountain CLimbers
Side Shuffle
I got that off the internet from Crag Ballentyne. He has a website called Turbulence Training. each round was 5 minutes with one minute per exercise and one minute rest between rounds. I liked this, which is good, because there is room for improvement.