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  • Workout A

    Low Bar Squat :
    240 x 3 x 5
    Felt good

    Bench Press ( my arch nemesis )

    165😞 4,4,4
    I'm starting to think I have no linear progression for this lift. I stall at 165 every-time.

    Dead-Lift :
    300 x 1 x 5
    Felt good went up slow, but still went up.


    Strength Training > Bodybuilding

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    • Originally posted by rjwashington421 View Post
      Bench Press...
      165😞 4,4,4
      I'm starting to think I have no linear progression for this lift. I stall at 165 every-time.
      I'm with you on that, rj. Sometimes I'll go 5, 5, 4. But I never can get 3x5.

      Comment


      • Just for fun this morning I did the Crossfit Baseline Workout in 4:27, not bad for an old guy! - Give it a try and see how you do....
        For time, do:
        500 meter row (Concept 2)
        40 body-weight squats — full depth, hip crease below knee
        30 sit-ups — start with shoulders touching the ground
        20 push-ups — chest to floor
        10 pull-ups — chin above bar, full extension at the bottom
        That’s a very reasonable standard. It tests strength, strength-endurance, and the ability to endure a demanding workout. Here’s how CrossFit interprets times (Male/Female):
        3:45, 4:40 — Elite
        4:30, 5:35 — Pro
        5:15, 6:30 — Expert
        6:15, 7:30 — Collegiate
        7:15, 8:30 — Intermediate
        8:15, 9:30 — Novice
        9:15, 10:30 — Beginner
        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

        https://www.facebook.com/PaleoJourne...?ref=bookmarks

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        • Bastardized 5/3/1 cycle 7, week 3 (5/3/1,8/6/3, Workout A (Squat/Bench)

          Lower back was feeling weird, so sticking with easy squats for a while. Bench is feeling good. May have to advance 10-15 pounds next cycle instead of just 5.

          5/3/1 programmed exercises (3/3/3 week):

          • Bench press - pyramid 5x150# 3x170# 3x190# 3x170# 10x150#

          8/6/3 programmed exercises (6/6/6 week):
          • Hammer rows - 6x195 6x225# 10x235# 185# 20 sec rest pause (12x, 4x, 4x)

          Other
          • Squats 5x5x135#
          • Dumbbell incline drop sets 10x50-10x35, 10x50-10x35, 8x50-4x35-10x25
          Last edited by miata; 01-21-2015, 05:10 PM.

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          • One hour walk


            Wanderin Jack

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            • Well I'll follow the spam....


              Did wide grip deadlifts 4x5
              Weighted chins with drop set to BW 3x6x 3-5 with 45lbs
              Hanging leg raise 3x15
              Myotatic crunch 3x12-15
              15 minutes on the hamster wheel

              Comment


              • Well, I'll follow that oddball, Neckhammer...

                Last night:
                Squat: 345 x 5 x 3
                Press: 150 x 5 x 3
                Deadlift: 445 x 4
                Rack pull (hole 3): 495 x 4
                The Champagne of Beards

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                • Does counting this thread count??

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                  • 2 hours running every morning.

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                    • Originally posted by RichMahogany View Post
                      Well, I'll follow that oddball, Neckhammer...
                      ��
                      Gonna shoot for five plate lift at the buffet in a couple hours

                      Comment


                      • Squat : 245lbs 3 sets x 5 reps (VERY SLOW last set)

                        Bench Press : 165lbs 5 sets x 3 reps (Until I feel confident in last 2 reps)

                        Dead-lift : 305lbs 1 set x 5 reps (felt like I could pull more)

                        DB Bench : 70lbs 2 sets x 10 reps
                        Dips : BW x 10 ( felt like death )


                        Strength Training > Bodybuilding

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                        • Squat: 265 x 5, 305 x 2 x 3
                          Close-grip bench: 210 x 7,6,7
                          DB rows, super sloppy form: 100 x 12 x 3
                          Gunzz pump action x eleventy (curls and such)
                          The Champagne of Beards

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                          • Saturday is pull pump day!

                            3 X 20 leg raises with scorpion kickback
                            3 X 20 wrist curl on knees superset with sitting heel raises 3 X 15
                            Pull-down 3 X 10
                            Chest supported rows 4 X 10
                            Neutral grip chin-ups 3 X 15
                            Scott curls 3 X 18(6+6+6 in each set)
                            Spidercurls with barbell 3 X 6 - 7
                            Sottman curls 2 X 16
                            Lateral raises 4 X 10 – 12
                            Upright rowing on low pulley 2 X 12
                            Reverse pec-deck 3 X 10
                            Leg extension 5 X 15(Building up to a top set on set 4, set 5 start with same weight and go down the rack for 4 mini-sets)
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

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                            • Originally posted by RichMahogany View Post
                              DB rows, super sloppy form)
                              Lol. The wonderful Kroc rows!


                              Strength Training > Bodybuilding

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                              • First day of Greyskull style workouts. Still trying to figure out proper weights and accessory lifts. I think I am going to like it!

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