#91
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Re: SmileyEH\'s Log
funny thing, i have just started working on the muscle up.
i took my son to the park today, after my version of linda, and tried to do a muscle up or two on the rings from a dead hang. omg, gl w/ that one. kip, kip, kip is the answer. i know you can "muscle" one or two, but the most impressive part is 3 through 30, great work man, really. |
#92
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Re: SmileyEH\'s Log
Muscle ups are all about the kip. We had to do them on rings in my gymnastics class, they are hard but alot just getting used to. With a good kip you dont even need that much strength. On a straight bar you can kip up above the bar with no strength using form and momentum.
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#93
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Re: SmileyEH\'s Log
Warmup:
500m row 1:45 @22 10 dips 7 pullups (arms sore from yesterday) 15 back extensions, incline situps 5 HSPU full range DBell Bench: 10x50 5x80 x 2 4x80 5x80 Deadlift: 10x135 5x225 5x295 5x305 5x315 5x325 (rar!) 5x275 Bench felt ok today, not great - maybe going to change my set/rep regime up. Deadlift was good, the set at 325 felt really strong. Maybe go for a pr next couple weeks. |
#94
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Re: SmileyEH\'s Log
Rest day yesterday.
Warmup: 500m row 1:42 @ 22 15 dips, kipping pullups, back extensions, incline situps 5 HSPU FR Power snatches, OHS Front Squat: 10x45 5x135 3x205 x 10 Total Pounds: 6,825 Barbell Shoulder Press 10x45 5x95 4x115 3x115 3x120 x 4 Total Poudns: 2,660 Hanging Inverted Pikes 8 palms away 7 palms facing 12 Med Ball incline situps + 12 unweighted Going to start keeping track of my total poundage each workout to give me some sort of comparison b/w different set/rep regimes. With the goal of increasing total weight lifted each workout/week. |
#95
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Re: SmileyEH\'s Log
Rest day yesterday
Warmup: 500m row 1:39 @22spm power snatches + OHS little stretching Clean & Split Jerk bunch of split jerks at 45 5 or 6 quick singles @ 135 1x175 1x195 put on a belt 1x210 - slight press out put on wrist wraps 1x220 - fail jerk (clean PR) belt off 1x200 fail jerk 1x200 x 2 Snatch: 3 + 3 power snatches, OHS @ 95 2 + 1 fail (hit my knees on the way up ow!) x 95 3x95 hang power 3x95 hang 1 fail + 3x105 hang 3x115 hang 2+1 failx115 hang Pretty sweet getting a new clean pr (100 kilos!), although my jerk doesn't seem like it will catch up anytime soon. Snatches felt pretty good, but I was pulling too much with my back during the first pull - think thats why i hit my knees on the way up. Just did hangs after that so as not to re-injure them. |
#96
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Re: SmileyEH\'s Log
2min bike
Dips: 10 unweighted 5x45 3x60 3x70 3x65 x 3 3x55 Overhead squats with bar, stretching Back Squats: 8x135 5x185 3x230 x 10 =8905 total pounds |
#97
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Re: SmileyEH\'s Log
Warm Up
2min bike 10 dips 8 pullups 15 back extensions, incline situps OHS and power snatches stretching Overhead Squat: 8x95 5x135 5x155 x 4 Total Load = 4,535 Chins w/ dip belt 8 unweighted 5x45 5x50 x 4 2 roudns of: 10 box jumps (3 feet?) 5 broad jumps (7 feet?) 2 triple 4step jumps 2 double 5setp jumps |
#98
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Re: SmileyEH\'s Log
Unplanned rest day yesterday. Drove in for my first class and felt horrible - sore throat/nausea so went home and watched tv all day.
Warmup: 2min bike 10 dips 15 kipping pullups, back extensions, incline situps 10 pushups B-Bell Bench: 8x135 8x155 7x155 x 2 Total Load: 4,490 Deadlift: 8x135 5x225 1x315 1x345 1x375 (PR) 1x385 (PR!) 1x335 x 3 (off dominant grip) 10x135 total load = 5,980 Sweet deadlift session today. Nothing like hitting a pr and having to sit down cause the room is spinning and all you can hear is buzzing. Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September. |
#99
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Re: SmileyEH\'s Log
Very nice DL numbers.
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#100
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Re: SmileyEH\'s Log
[ QUOTE ]
Very nice DL numbers. [/ QUOTE ] Thanks Thremp! Rest day today, yesterday's workout: 500m row 1;47 @22spm 10dips, kipping pullups 15 back extensions, incline situpus OHS, power snatches little stretching Front squat 8x45 5x135 3x185 3x215 x 5 Cut these 5 sets short, back was still sore from deadlifts Barbell Shoulder Press 8x45 5x95 4x115 x 5 Lunges 8(each leg) x 95 5x135 5x145 x 2 Farmer's Walk Each time, 1 lap around the gym - round 150feet 1lap w/ 80lb dumbells 3 laps w/ 100lb dumbells - 2-3min rest b/w laps |
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