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  • Originally posted by RichMahogany View Post
    Light day, meet is Saturday (5 days):

    Squat: 315 x 2 x 3
    Bench: 225 x 2 x 3

    That's it. 6 doubles. 12 total reps.
    Rest, eat, hydrate. Excited for you! Go get 'em champ!


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    • Originally posted by edennperez1 View Post
      Rest, eat, hydrate. Excited for you! Go get 'em champ!
      Unfortunately, I am probably going to have to dehydrate a bit before I hydrate, but I think there will be 2 hours or a little more between when I get off the scales and when I actually get under the bar to deal with that. This meet's a USAPL event, so I definitely have the butterflies, but I'm ready to break that 400 Wilks score and give 1200 every bit of hell I'm capable of.
      The Champagne of Beards

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      • Originally posted by RichMahogany View Post
        Unfortunately, I am probably going to have to dehydrate a bit before I hydrate, but I think there will be 2 hours or a little more between when I get off the scales and when I actually get under the bar to deal with that. This meet's a USAPL event, so I definitely have the butterflies, but I'm ready to break that 400 Wilks score and give 1200 every bit of hell I'm capable of.
        You weigh in the SAME day?!? Yikes! With Steve Denison and the USPA we weigh-in the day before. You know the history between USAPL and USPA? Random question. Just curious.

        Well, I'm sure you'll do great regardless!!



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        • Originally posted by RichMahogany View Post
          Unfortunately, I am probably going to have to dehydrate a bit before I hydrate, but I think there will be 2 hours or a little more between when I get off the scales and when I actually get under the bar to deal with that. This meet's a USAPL event, so I definitely have the butterflies, but I'm ready to break that 400 Wilks score and give 1200 every bit of hell I'm capable of.
          You weigh in the SAME day?!? Yikes! With Steve Denison and the USPA we weigh-in the day before. You know the history between USAPL and USPA? Random question. Just curious.

          Well, I'm sure you'll do great regardless!!



          Sent from my iPhone using Marks Daily Apple Forum

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          • I don't know of the history between them, but USAPL has 2-hour weigh-ins, no skinny, whippy deadlift bars, and is very, very strict on judging squat depth.
            The Champagne of Beards

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            • For the past 6 weeks, Mondays (today) and Thursdays I bench and work a few accessory movements. *Barbell unless noted otherwise.

              Monday program (sequential):

              Light flat bench - pause reps.

              Power Cleans.

              High bar snatch pulls.

              *DB triceps extentions (floor).

              Dips.

              Thursday program w/ coach (sequential):

              Heavy bench (flat).

              Heavy decline w/ barbell.

              Crouched cable pulldowns.

              Standing low-pulley cable curls (stacks).

              Push Ups.

              BP is progressing ahead of schedule.
              Last edited by Michael S; 07-28-2014, 07:53 PM.
              Age: 70
              Ht: 5'8"
              Wt: 166
              BF: 9%

              Everybody wanna be big, but don't nobody wanna lift no heavy-ass weights! - Ronnie Coleman

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              • Yard workout today:
                OHP: 8x45, 6x55x3
                Squats: 8x55, 8x75x2, 8x80 - could go heavier but my knees are really creaky of late and I'm just getting back into it
                Rebounder heavy ball throws - 100
                Pushups 8
                Inverted rows 8, 8, 8
                Ring mount holds 10, 8, 8 seconds
                T2B 3 - oh the ground I have lost on these
                Monkey bars - 1 lap - didn't push this as the torn callous from last week is still sore
                Burpees (floppies actually) as my pushups were dismal

                And the triumph of the day was slackline! Got up on the hard side, made several good passes, and best of all, did a 180! Of course, once hubs got the camera out there was no more success to be had in attempting turns. Finished up with some double unders and general speedrope.
                M2M

                "Nonspecific strength gains have to be converted into real improvements in athletic performance or they are not useful."
                - Training for the New Alpinism by Steve House and Scott Johnston

                Primal Journal: Hmm, I'll take this path...

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                • Originally posted by Misabi View Post
                  Hey Deckard, how come you're doing 2 handed swings with the 32?

                  Did you start the program with the 32kg or have you worked up to it?
                  I'm not following S&S to the letter, it's my own bastardized hybrid. 3 x week of swing portion only, and 3 x week of barbell training with a minimalist cluster of only bench/squats (tactical barbell). I shouldn't really even call it S&S, more like 10x10 KB swings with the same progression as laid out in S&S (work up to 5 mins/one handed).

                  That being said I've hit the 5 minute mark with the 24kg in the past, and feel it's too light for my current goals- especially because I'll only be swinging 3 x week. The 32kg gives me just the right amount of challenge to fit in with the rest of my program.
                  Last edited by Deckard; 07-29-2014, 01:09 PM.

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                  • So I'm well into week 1. Today was Tactical Barbell:

                    Bench 170lbs
                    Squat 235
                    75% of 1RM

                    Brief but effective. Tomorrow 10 x 10 kettlebell swings (32kg).

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                    • Deads 295x7, 275x5, 275x3, 275x3
                      500 skips o the rope

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                      • 10 x 10 KB swings (32kg)
                        15 minute interval run on treadmill

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                        • First session back after a broken wrist, so a real light weight one but so glad to be back, can't wait to get back to where I was 5 weeks ago.

                          5x5 squats @50kg
                          5x5 ohp @30kg
                          5x5 deads @70kg
                          3x8 hanging leg raises

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                          • Originally posted by Steady View Post
                            First session back after a broken wrist, so a real light weight one but so glad to be back, can't wait to get back to where I was 5 weeks ago.

                            5x5 squats @50kg
                            5x5 ohp @30kg
                            5x5 deads @70kg
                            3x8 hanging leg raises
                            Glad ur back! How'd it feel?


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                            • Bench:
                              45,65,85/5
                              95/10x3

                              OHP (55lbs) 5x5
                              Tricep Pullovers (30lbs) 8x5

                              In 5 minutes:
                              100 KB swings (35lbs)
                              5 - 50 yd dashes


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                              • Originally posted by edennperez1 View Post
                                Glad ur back! How'd it feel?


                                Sent from my iPhone using Marks Daily Apple Forum
                                Cheers.

                                Felt sweet as!

                                I'd planned to train this past Sunday but it was my youngests birthday and family kinda got in the way of training so it was great to finally get back under the bar. Wanted to go heavier but thought better of it as I has a pretty tough 6-a-side football (soccer) match on Monday night and my left knee was a little sore yesterday.

                                But yeah... AWESOME!

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