06-20-2013, 12:38 PM
I lift fasted.
Originally Posted by fkjr2
06-20-2013, 01:02 PM
A conditioning workout today from my coach completed on my own for time. I must sub. for pushups & pull up for now,:
100 Abmat situps
270 single jump ropes
80 TRX chest presses
70 calories on rower
60 wall balls
50 KB swings (40 lbs)
40 TRX Rows
20 Deadlifts (95 lbs)
10 30-meter sprints
06-20-2013, 01:21 PM
Mil press 156x5, 180x3, 204x8 (new PR), then 10 reps each at 96, 108, 120, 132, 144
Pull ups 2x8 and 2x6
Lat pulls 10 reps at 100,110, 120, 130 and 8 reps at 140
Hanging knee reaises 3x15
06-20-2013, 02:56 PM
Did 5 as my warmup, but now that you've laid down the gauntlet I'll see if I can do 10 next time I'm in
Originally Posted by RichMahogany
06-20-2013, 04:16 PM
Today was day 2 of getting my lunch headed to me with a competitive CF routine...
Strength => 5x5 high-bar back squat. 315 for the first, then 275 x4 with lots of rest in between.
BBG => 1 rep per minute for 5 min clean & jerk, 195lbs, felt like garbage. My lower back is mauled after yesterday & squats.
Conditioning => Superset of: 5x5 weighted pull-ups (65lbs for first one, then 55, 45 x3)
5x5 glute/ham raises (35, x4 of struggling flopping around. Like I said, no back anymore)
5x5 sawhorse situps (failed after round 3)
Now for a day of NOTHING tomorrow to recover, then maybe a long hike Saturday....heavy powerlifting stuff starts Sunday
I need a turkey leg now. And a jacuzzi. And a nap
06-21-2013, 12:53 PM
6 muscle ups today RM. I just started doing these this month so I think with some practice I can see quick improvement. Its such a skill based movement to rep em out.
So also did:
Hyperextensions with 25lbs
Barbell Curls 2x15
Really just another "grease the groove" sorta workout. Didn't push myself on anything except the muscle ups. Just adding in a bit of variety in terms of rep range and lower intensity stuff.
06-21-2013, 12:59 PM
6 is impressive. I only broke 7 the one time, if I remember correctly. You'll blow past my old numbers in no time. I think I still have you by a bit on deadlifts though. For once, being a short guy pays off.
Originally Posted by Neckhammer
06-21-2013, 03:57 PM
I load up on carbs on lifting days - before and after.
Few but ripe.
06-21-2013, 05:08 PM
TRAINING - Deadlift Day
Deadlift (1x10x65) (1x5x75) (1x5x85) (1x95 – poor form) (1x5x85)
Squat (1x10x50) (5x10x52.5)
This session was fairly... mediocre?
No PR's were made, and was kinda lacking in energy - barely got any sleep last night. Still was semi-decent; got my form checked out on both deads and squat, can now examine the videos and fix flaws.
06-21-2013, 08:01 PM
Squats= 30lb bar
Thigh Adductor= 80 lbs
Seated Leg Curl= level 4 (didn't have a weight setting)
Leg Extensions= 50 lbs
Sitting Calf Raises= 80 lbs
Leg Press= 140 lbs
then I played 2 hours of tennis a few hours later.
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