Announcement

Collapse
No announcement yet.

What is your workout today?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Day 2 of the 3-way BBS split: Deadlift, Leg Presses, Leg Curls, Calf Presses, Ab crunches

    TWT = 8m 36s

    I've started doing the deadlift in a standard cadence, not a slow BBS cadence.
    “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

    Comment


    • Bulgarian split squats 3 sets 100lbx8
      Stiff leg deadlifts. 3x 195x8
      Leg extensions. 3x 110x15
      Leg curl. 3x 90x15

      Comment


      • Bastardized 5/3/1 cycle 9 week 2 (5/3/1 Week) Workout A (Squat/Bench)

        5/3/1 programmed exercises (5/3/1 week):
        • Squats 175x5 200x3 235x3 BBB: 175x5x5
        • Bench 155x5 175x3 195x3 BBB: 155x5x5

        Other programmed exercises:
        • Barbell incline presses - 125x5x5
        • Hammer rows - 180x5 210x5 235x6
        Last edited by miata; 03-19-2015, 07:08 AM.

        Comment


        • Hand stands against a wall are my new favorite shoulder exercise. The delt/trap/back soreness today is awesome. Im going to start including them as a finisher to my OH pressing.

          Comment


          • Day 3 of my 3-day BBS split: Shoulder flies, Biceps curls, Overhead Presses, Triceps extensions, Knee Tucks

            Total Workout: 10m 45s
            “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

            Comment


            • Bastardized 5/3/1 cycle 9, week 3 (5/3/1 Press/Deadlift)

              Deadlifts are going well. Did 5 reps on the last of the 5/3/1 sets, so will probably increase next cycle by 20# rather than the usual 10.

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

              • Overhead press 105x5 120x2# 135x2 BBB: 105x5x5
              • Dead lift 255x5 290x3 325x5

              Other programmed exercises :

              • Hammer Strength pull-downs 165x5 190x5 215x5

              Other

              • Warm-up/recovery squats 150x5x3
              • RDLs as part of dead lift warm-ups
              • 3 sets of Arnold presses
              • 3 sets of dumbbell incline drop sets

              Comment


              • Was supposed to be a lift day, but I ended up helping a gym owner game plan how to approach the new Crossfit Open workout. Did like 80 handstand pushups and a bunch of cleans at 185#, demonstrating and working technique. Then tonight I did a workout with a few dudes from Ninja Warrior. Bunch of obstacle stuff, and we set up some things for them to try that they hadn't done before.

                Lots of fun. My stupid lat is still only maybe 80%, if that. Held my own though. I guess this one dude was the fastest guy through the course here last year. Healthy, I suspect I'm a better athlete than he is, so that's encouraging.

                Comment


                • Squat 3x10 - 92.5kg
                  Bench - worked up to 5 reps at 85kg
                  BB rows 3x10 - 40kg

                  Chins, press us, rows, curls, sit ups - loads
                  Only in quiet waters do things mirror themselves undistorted. Only in a quiet mind is adequate perception of the world.

                  Comment


                  • Jump Rope intervals: 4 x 60:60, 8 x 20:10

                    TWT = 11m 32s
                    “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

                    Comment


                    • Bastardized 5/3/1 cycle 9 week 4 (Deload Week) Workout A (Squat/Bench)

                      yesterday. De-load this week -- my second cycle playing with more weight and less volume for de-load.

                      5/3/1 programmed exercises (Deload week):
                      • Squats 3x3 @ 65/75/85% 1RM
                      • Bench 3x3 @ 65/75/85% 1RM

                      Other programmed exercises (de-load):
                      • Barbell incline presses - 3x3
                      • Hammer rows - 1x10 1x8 1x5 with progressive weight

                      Other stuff -- mostly messing around:
                      • Chin-ups
                      • Croc-rows
                      • Dips
                      • Renegade rows

                      Comment


                      • 3/26/15 Greyskull LP Session

                        Press 117.5 lbs : 2 x 5, 1 x 6

                        Sumo DeadLift 275 lbs : 1 x 6

                        Deficit Conventional Deadlift 225 lbs : 2 x 6

                        Chin ups BW : 2 x 12

                        Recovery Squats 135 lbs : 3 x 5

                        Comment


                        • BBS Day 1 - Chest Fly, Row, Chest press, pull downs, planks

                          TWT = 10m 17s
                          “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

                          Comment


                          • Bastardized 5/3/1 cycle 9, week 4 (De-load Press/Deadlift)

                            Second cycle doing more weight with less volume for deload.

                            5/3/1 programmed exercises (De-load week):

                            • Overhead press 95x3 105-3 115x3
                            • Dead lift 265x3 285x3 300x3

                            Other

                            • Warm-up/recovery squats 150x5x3
                            • RDLs as part of DL warm-ups
                            • 3 sets of Arnold presses between DLs
                            • Lots of chin-ups (will replace Hammer Strength machine starting next week)
                            • Messed with Kroc rows (will replace Hammer Strength machine starting next week)

                            Comment


                            • Bastardized 5/3/1 cycle 10 week 1 (5/5/5 Week) Workout A (Squat/Bench)

                              Did real Kroc rows for the first time. Today 60# @ 20 reps, and they are really exhausting. Didn't want to kill myself the first time -- but next week will shoot for 20+ reps @ 70#.

                              5/3/1 programmed exercises (5/5/5 week):
                              • Squats 170x5 195x5 220x5 BBB 170x10x5
                              • Bench 140x5 160x5 180x8 BBB 140x10x5

                              Other programmed exercises:
                              • Barbell incline presses 105x10x5 (started with 115 but had to drop)

                              Other stuff:
                              • Kroc-rows 60x10 60x20 70x10
                              • Chin-ups
                              • Renegade rows

                              Comment


                              • Not so Bastardized 5/3/1 cycle 9, week 4 (5/5/5 Press/Deadlift)

                                Was thinking that my 5/3/1 routine is not longer so "bastardized." Increased dead lift by 20 rather than 10 pounds this cycle and as was still able to nail 8 reps on the last set. On the press I ould not quite stick with the 10 reps of BBB sets -- should probably change to 8 rep sets in the future.

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

                                • Overhead press 95x5 110x5 125x4 (fail): BBB: 95x10-8-5-5
                                • Dead lift 235x5 270x5 310x8

                                Other

                                • Warm-up/recovery squats 155x5x3
                                • RDLs as part of dead lift warm-ups
                                • 3 sets of Arnold presses between dead lifts
                                • Chin-ups
                                • Dumbbell incline press drop-sets

                                Comment

                                Working...
                                X