Thanks Shane. I definitely agree that squatting is just as much technique as it is strength. At no time was that more clear than when I started working with a coach and he had me take almost all the weight off the bar and completely relearn how to do them. While squatting down to get something off the bottom shelf at the store may be a natural movement, weighted barbell squats certainly are not. At least to me… I’d like to keep them in the repertoire, but maybe I should include them more during my cycle than just doing them once or twice in two months. (Going to go off on a tangent here) I remember hearing somewhere that everyone who has a heavy squat 1RM is also very strong on Leg Press, but it is not necessarily true the other way around. While there may be some truth to people who only leg press not being big squatters, that may be only due to a lack of technique. I would say that the first statement may not necessarily be true. After squatting exclusively for many years, when I joined the gym a year ago, my leg press was surprisingly weak. That number has gone up since including leg press (and similar machines) more frequently. My squat, however, has taken a little bit of a hit. I suppose that is to be expected when you start doing a certain exercise less often. Oh well, I will play around with it and see how it goes…
Not surprised at all that JB was a billionaire. I remember going to his restaurant in Waikiki, and then a few years later driving by an big Margaritaville residential/mixed use development near Disney World in Orlando. The development was huge and I thought to myself, “Damn! That guy must be doing well!”
Yep, the squat requires having a lot more strength in areas other than your legs too. The leg press is a test of your leg strength where with the squat a lot of other areas can cause you to fail the lift. Upper and lower back, your glutes, etc. can all make or break your squat. It really is the king of the lifts.
Yeah I sometimes forget about the Margaritaville places, but those were everywhere. I went to one out in Vegas.
Pull-ups
5xBW
5x10
5x20
5x25
3x35
1x45
(Had to stop to take kid to school)
Gym – Push-Pull
Row 100 Cals
11:20, 130 BPM
SS
Bench Press
10x135
8x155
6x175
5x185
3x195
1x205
1x215 (Stopped here but probably had 1x225)
Laying Leg Raises
15
15
15
15
15
15
SS
HS IL Shoulder Press (Subbed for OHP)
5x55 PS
5x60
5x65
5x70
3x80
1x90
1x95
1x100
1x105
45 lb Plate Front Raises
8
8
8
8
8
Accessory
3 Rounds:
8 EZ Bar Curls, 70 lb
8 HS IL Low Row, 70 PS
8 High Pulls, 70 lb
3 Rounds:
Dips for Max Reps: 20, 16, 14
Bar Tricep Extension: 8x35 lb
Reverse Pec Deck: 8x130, 110, 110
65:37, 507 Cals, 110 BPM
Metcon
4 Rounds:
10 Goblet Squats holding 40 lb Med. Ball in Front Rack Position
10 Knuckle Push-ups
15-Cal Ski ERG
9:15, 135 Cals, 163 BPM
Comments: I somehow hurt my right foot yesterday. That is my good foot… The best way I can describe the pain is that it is in the middle of my foot. I feel the pain on the bottom mostly, but also on the top and sides. Almost like a sprained ankle. I have had a milder version of this pain several times after really intense bike rides. It may have been the combination of riding the bike and calf raises yesterday. Not sure but it hurts to put weight on that foot.
Session: Started briefly in the garage. Wanted to go heavier on pull-ups but ran out of time. Went to the gym and hobbled around in there. Still put together a good upper body session. I combined push and pull since I am short one day this week. Subbed in HS IL Shoulder Press for OHP since I didn’t want to load a bunch of weight on that foot. First time ever going for singles on that. Put in a decent amount of work for moving very slowly. Made up that metcon at the end. Done. Hoping to do a long metcon and long cardio session the next two days.
That is some damn strong pull ups also see those dip numbers on the rise. That was a bunch of dips man, especially considering you were also doing triceps extensions with them.
Thanks Shane. I think I’d definitely be good for a 20+ rep set of dips on fresh triceps. Usually I put them later in the workout after my triceps are smoked (Just like you but I’m only human). I really like the HS shoulder press. I remember doing that machine in college and I loved it then. Glad to have that option available again. That machine is setup very well and feels very natural. It was a lot of fun trying to go heavy on it.
Precor Bike
45:00, 13.55 Miles, 18.1 Pace
5:00 Cooldown
702 Total Cals, 156 BPM
Comments: Took about 4 Advil yesterday and my foot went from barely being able to walk to about 90% better. Barely had any pain this morning so I went ahead and did my long bike ride. While it is relieving to get that level of relief, it is still pretty bizarre to me…
Metcon
From Josh Bridges
Complete 5 7 Rounds of the Following:
1 Minute of Max Calorie Airdyne
1 Minute of 95 lb Power Cleans for Max Reps
1 Minute of Burpee Pull-ups for Max Reps
1 Minute of Weighted Box Step-ups (30 lb Db’s) for Max Reps
1 Minute of Rest Airdyne, Easy Pace
35:00, 507 Cals, 161 BPM
Comments: This was a damn good one. I lengthened it to 7 rounds from 5 and adjusted the weight to suit my ability level. Also subbed in Airdyne at an easy pace for the minute of rest. Definitely the highest intensity metcon I’ve done in a while.
Comments: Forgot to check my distance but I’m sure it wasn’t good. Did some really hard intervals on this one so it was much slower than usual. The waves are starting to show up from Lee. I am hoping to get out but probably won’t have time today.
Nice ride Trent. I have heard on the Weather Channel that Lee is going to be bringing some bigs waves to the east coast. First thing I thought was Trent should like that.
Thanks Shane. Yeah, I just checked it down here in Myrtle Beach and it is still fairly small. Checked the cam at home in Wrightsville and it is already head high. Just going to keep building all week too. That’s too big for me!
Ha ha, yeah, it said that the sets were head high yesterday afternoon. The high tide has it smaller this morning. This probably would have been the ideal time to go out for me, but as luck would have it, I’m busy with work… Keep checking that cam for the next few days. It’s going to get really crazy at the end of the week.
Comments: Looks like my whole family has caught the cold that my son brought home last week. At least it’s a deload week… Not too bad for me yet, so I hit the gym for some cardio this morning. I would like to get out and surf before it gets too big but may not get the chance. We shall see…
Thanks Shane. I finally got to paddle out for about an hour this afternoon. The wind had gone on shore and it wasn’t that great but at least I can say that I surfed “the Lee swell.”
Surfed at Wrightsville Beach Yacht Club this morning. The waves were chest-head high with sets coming in bigger. I was praying the entire time I was paddling out and managed to time it really well. Went over the falls on my first wave and ended up getting held down by a huge set afterwards. This cold has gone to my chest a little and it was really hard to hold my breath. I tried to dive as deep as I could under the second wave and still just got smoked. If there had been a third wave I don’t know if I would have made it. After that I sat way outside and waited an hour before finally getting one more wave in. That one closed out, for what it’s worth. Was honestly just happy to make it out of there alive. I looked over at one point and saw a guy trying to paddle back out and he just got washed straight backward and dumped onto the beach. Not the best conditions.
I really like the HS shoulder press. I remember doing that machine in college and I loved it then. Glad to have that option available again. That machine is setup very well and feels very natural. It was a lot of fun trying to go heavy on it.
