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  • Good, high heart rate run: 4.68 miles, avg of 9:55/mile, so not fast, but am happy to have pushed my HR up into the mid 170's at last.
    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...

    Comment


    • Light doubles:

      Squats: 315 x 2 x 3
      Bench: 205 x 2 x 3
      DL: 365 x 2 x 3

      Last pre-meet workout. All recovery and making weight from here.
      The Champagne of Beards

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      • Originally posted by richmahogany View Post
        light doubles:

        Squats: 315 x 2 x 3
        bench: 205 x 2 x 3
        dl: 365 x 2 x 3

        last pre-meet workout. All recovery and making weight from here.
        get some!

        Comment


        • 1 hour boxing, 3 sets heavy jump rope, 100 kb swings, wallball, 5x12 bench press 135, 12 mile trail bike ride

          Comment


          • Originally posted by RichMahogany View Post
            Light doubles:

            Squats: 315 x 2 x 3
            Bench: 205 x 2 x 3
            DL: 365 x 2 x 3

            Last pre-meet workout. All recovery and making weight from here.
            My dear, my dear...you just refuse to deload. I thought Monday's "light work" was gonna be it for you?? Tsk, tsk, tsk... 😜 Good luck at the meet and keep us posted. Will there be live streaming?


            Sent from my iPhone using Marks Daily Apple Forum

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            • Nah, it's a tiny local USAPL meet, I'm not in the big leagues like you And that is a significant deload. Normally, I'd have been trying to squat 355 for 5 x 5 today. Gotta keep my form practice going.
              The Champagne of Beards

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              • 2 mile run

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                • Thursday,

                  squat 3x5 @ 210

                  Bench 3x5 @ 170

                  Power clean 3x5 @ 75

                  Comment


                  • 5.5 mile run up and then down a big hill (840 feet of elevation gained)
                    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...

                    Comment


                    • Chest press 210x5x3 sets
                      Hammer row 180x8x3
                      Goblet squats 40x10x3
                      1/1 bike sprint intervals x 4

                      Comment


                      • Bastardized 5/3/1 cycle 2, week 4 (deload), workout A-B

                        This was deload week and I really needed a break. I did the minimal 5/3/1 program only and even skipped the trap bar dead lift this week. I did everything in one short workout.

                        In preparation for next week I swapped the machine overhead press for proper barbell presses. They were not too bad the first time out.

                        5/3/1 program exercises bold faced

                        Exercise Reps Weight
                        • Squats 5x90, 5x110, 5x135
                        • Hammer Strength pull-downs 5x85, 5x105 , 5x130
                        • Overhead press 5x65 , 5x85, 5x105
                        • Hammer Strength chest press 5x65, 5x80, 5x100
                        • Hammer Strength rows 5x80, 5x95, 5x115

                        • Dumbbell incline press 15x45, 15x45, 15x45, 15x45, 15x45,
                        Last edited by miata; 08-01-2014, 10:55 AM.

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                        • Started off with a variety of kicks to warm up and to let my inner chorus girl loose
                          KB swings (100) plus single arm rows and overhead presses (20 each)
                          Monkey bar lap - still going easy on these as the ripped callous has not fully healed, also did a couple of single lengths
                          Pull-ups - mix of singles and one set of 3 (yippee - making progress!) and negatives
                          T2B - 1 and then 4 before finishing off a MB length - ugh, that was hard!
                          Hanging knee raises on climbing holds
                          Bicep curls 8x45 because I happened to have the bar in hand as I moved it for the landmine twisters
                          Landmine twisters 2 sets of 8 each side
                          Rebounder throws 120 with heavy ball
                          Little bit of speed rope work
                          Planks, glut bridges, and fire hydrants

                          Lots of slackline in between all other exercises
                          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...

                          Comment


                          • 2hrs of bjj followed by Simple & Sinister:

                            100 Swings @ 24kg
                            10L 10R 10L 10R 10L 10R 10L 10R 10L 10R

                            5 gu L, 5 gu R
                            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                            Originally posted by tfarny
                            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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                            • Squats 165x5 195x5 215x10 215x3 215 x3 215x3

                              Did the last couple as touch n go.box squat. Kind of liked them to make sure I hit depth but not go atg.

                              Weighted chins
                              Bwx10 55x6 55x6 55x5 bwx 8

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                              • Week 2 Day 1

                                Tactical Barbell today 80% RM:

                                Bench 180

                                Squat 255

                                3 x 5

                                Finished up fairly quickly...so decided to do a little heavy bag drill:

                                2 minutes skipping
                                1 minute strikes on heavy bag
                                x 15 minutes

                                Tomorrow will be Simple & Sinister style kettlebells.

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