#181
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Re: SmileyEH\'s Log
Yeah, my complete lack of patience/fitness obliges me to do a highly pared down version of the CF warmup, although usually I'll throw in some hand stand pushups.
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#182
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Re: SmileyEH\'s Log
wow J.B that is one tough warmup!
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#183
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Re: SmileyEH\'s Log
[ QUOTE ]
wow J.B that is one tough warmup! [/ QUOTE ] not really that bad now, but i had to ramp up to it. i modify and remove things if the wod is doing something that is simiar. no need to do 45 pullups if the wod calls for doing 100 in a few minutes. i like the warmup and it mentally prepares me for battle (lol) and mostly has kept me injury free, so that is good! cheers. J. |
#184
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Re: SmileyEH\'s Log
Yesterday's workout:
Warmup (jump rope, 10 dips, pullups, 15 situps, back extensions, OHS, powersnatches) Back Squat: 8x45 8x135 8x185 5x205 5x225 5x245 Going to try for a 5x265 ish by the weekend then try this new super squat program. Bench: 10x45 10x95 10x135 10x155 7x170 No spotter so went for volume. D-Bell Snatches 3x55 3x65 1x75 x 2 2x75 5x65 x 2 |
#185
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Re: SmileyEH\'s Log
I keep forgetting to update this.
Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough. Program is: mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85% then I add 10lbs for 2nd week, 20lbs for 3rd. I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4. I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today. Finished up with Barbell rows: 8x135 8x145 x 3 |
#186
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Re: SmileyEH\'s Log
[ QUOTE ]
I keep forgetting to update this. Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough. Program is: mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85% then I add 10lbs for 2nd week, 20lbs for 3rd. I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4. I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today. Finished up with Barbell rows: 8x135 8x145 x 3 [/ QUOTE ] so the reps per set goes up along with the weight? Yikes |
#187
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Re: SmileyEH\'s Log
Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.
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#188
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Re: SmileyEH\'s Log
[ QUOTE ]
Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3. [/ QUOTE ] ok, makes a lot more sense now. |
#189
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Re: SmileyEH\'s Log
Standard warmup
Dumbbell snatch: 35x5 60x5 70x5 75x4 x 2 75x5 OHS 45x8 95x10 115x10 135x10 155x5 x 2 160x5 Chins 10 35x5 x 3 35x4 35x5 Finished up with Tabata row, only 995 meters this time but my legs were super pumped and my glutes cramped up partway through. Good workout overall though. |
#190
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Re: SmileyEH\'s Log
Standard warmup (up to 15 pullups though)
Back Squat: 8x45 8x135 5x185 7x232.5 x 5 Shoulder Press: 8x45 10x95 6x115 x 3 5x115 Deadlift: 8x135 5x225 2x315 2x345 2x365 1x395 (PR! wooohooo) |
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