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Post by Deleted on Aug 16, 2011 20:18:35 GMT -5
bench, 60% explosive lifts: 8x3 @ 110 supersetted with pullups, 1 rep
pullovers: 3x10 @ 35
inverted rows with feet elevated: 5x5
i was planning on 3x12 with the inverted rows. but that was with my feet on the floor. i switched to elevate my feet as high as the bar. and wow did that make it way harder so i switched to the 5x5.
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Post by Deleted on Aug 17, 2011 21:45:06 GMT -5
front squats: 5x8 @ 135 then i threw up a little and gasped for air something wicked so i switched to back squats.
back squats: 2x8 @ 135 and i was gassed after that.
the goal of this workout was to time myself so i could measure a pounds per minute output of squats. i did tonight in 14 minutes. which equals out to 540lbs/min. so the next time my goal is to increase that number.
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Post by Deleted on Aug 19, 2011 22:26:47 GMT -5
ive made a few changes to my workout. for bench on my max effort days im going to be doing wendlers 5/3/1 workout. still doing a speed/dynamic day once a week as well. for squats im going for the texas method with squatting 3 times every 8 days. i want to take 3 days off after the max effort and the high volume day. with 2 days off for the dynamic/speed day that will sit between those days. deadlifts will be done in place of the some of the max effort squat days. cleans may be done in place of the speed/dynamic squat days.
for tonight i did - bench: 1x5 @ 120 1x5 @ 140 1x7 @ 155
dips: 2x5
wide pushups: 3x5
bent press: 2x5 @ 35lb KB
360s: 4x10 (2 sets with each hand on top) @ 15 this was done with my sexy new adjustable macebell. 3ft 1in pipe. with a reducer to 3/4in to fit my standard plates. i have nipples and couplers to make extend up to 5 ft and weigh far more then i can handle.
front raise/rear delt row superset: 3x10 @ 10
side planks: 30 seconds each side
bicycle crunch: 2x 30 seconds
and i was gassed out. i did intersperse 6 singles of pullups between various sets/exercises.
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Post by Deleted on Aug 20, 2011 22:23:42 GMT -5
superset:4 sets cleans 135x2 pullups x1
supersets:2 sets cleans 135x1 pullups x1
back squats, done explosively 135 2x2
ukrainian deadlifts: 2x15 @ 65
1 arm DB rows 5x5 @ 65
DB shrugs 2x5, 1x8 @ 65
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Post by Deleted on Aug 22, 2011 20:33:29 GMT -5
overhead: wendler week 1 1x5 @ 95 1x5 @ 105 1x5 @ 120 my shoulders and triceps were still fried from friday nights workout that hit them hard. so i was impressed i did that much.
pullups: 20 rep challenge program, 2 rep test, week 1 workout 1 sets of 2, 1, 1, 2, 1 negative
front DB raises: 3x10 @ 10
rear delt row: 3x15 @ 15
KB swings with 35lbs, dont tabata style. my rep count was: 12, 12, 12, 13, 11, 13, 11, 12
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