Archive for July, 2008Great workout. Rows were strong, so was everything else. It will be nice to have the rest of the week off. Warmups: Wide-grip BB Rows: High-Speed Straight-arm CG Lat Pushdowns: Wide-grip Lat Pulldowns to Abs: BB Curls (various grips): + stretching + power yoga (30min) + abs (10×2 Rocky’s) Duration: 110 minutes Deadlifts today were absolutely decrepit. My right glute/ham tie-in immediately started crabbing at me during warmups. I worked up to two triples with 585, but I decided to call it quits after those. They weren’t hard really, but the glute was just complaining too much. I think it is overworked, so the extended rest this week should help it quite a bit. I will probably take it really easy on pulls next week as well. DB swings were good (not too much pain) and I used a ‘high bar’ setup on Oly GMs which was really brutal. I wrapped a bar pad with my double-folded gym towel so the bar was up by my ears. Really hit the upper/mid back hard. Warmups: Deadlift: DB Swings: Oly GMs (utilized bar pad + folded towel to place bar up by the ears): + stretching Duration: 60 minutes Good workout tonight. Pressing felt pretty good so I went with a wider grip than usual (hands out to the supports). This worked pretty well up until my set with 300 and my pecs just decided to quit at the bottom on the third rep. I had to rack it and lift the bar back up to the top, then laid back down and hit the last rep with a narrower grip pretty easy. As a result I have no idea what grip suits me better right now if I were to go after a heavy single. Sometimes really wide feels great, other times narrower grips feel better. Incline CG bench was absolutely brutal. DE bench was very fast. At this rate my speed work will catch up to my work sets before I know it. Warmups: Bench Press: Incline CG Bench: DE Bench Press: CG Cable Pushdowns: + stretching + power yoga (30min) Duration: 90 minutes Beautiful day out today so we went for a ride. It kicked my ass. My chain fell off three times on the first big hill and that really had me a bit ired. My leg gave me some issues the first few hills, but after that it loosened up and I felt pretty good. Bike Ride - 20.1 miles: Duration: 90 minutes Today I decided to do singles on ATG front squats. I have never gone heavy on full ATG front squats, and I have only done front squats in any form once in the last 2-3 years. I don’t know why I decided to do these, but it was a nice way to mix things up. They were pretty tough, but they went better than I thought they would. Speed work was very good. Warmups: ATG Front Squats: DE ATG Squats: ATG Jump Squats: + stretching Duration: 45 minutes Fast, but killer workout. I was more fatigued than I thought I was from pulling last night, so rows were a bit frustrating. Good workout, though. Warmups: BB Rows (shoulder width, overhand grip): Standing Reverse Laterals: Closer CG Pulldowns (superset with Cable Rows): Seated Cable Rows: Preacher Curls: Reverse Preacher Curls: Standing OH Cable Curls: + stretching Duration: 45 minutes What a kickass workout. I changed my reverse bands setup tonight so instead of choking green bands to the top of the crossover station (7ft high roughly) I doubled purples around the waist-high handles mounted on the crossover towers and pulled them down to the ends of the bars. This is a totally ghetto setup, but it works great. The doubled purples at this height give 155lbs of help off the floor and go slack at lockout - perfect. As a result these were the hardest reverse band pulls I’ve done to date, and I still hit a great PR. Assistance work was easy. Warmups - 10-20 reps per movement Reverse Band Deadlift (155lbs assistance off floor, 0 at lockout): Power Cleans: High-Speed Sumo SLDL: Seated Calf Press: + stretching + power yoga (40min) Duration: 130 minutes This was a nice workout, and the first time doing singles on decline since the summer of ‘06. They felt good, as did the speed work. My right elbow has been bothering me on OH extension movements, but it doesn’t flare up on pushdowns or pressing, though. No clue on how to ‘rehab’ it. Warmups – 1 set of 30 for each movement: Decline Bench Press: Ballistic Smith Bench Press: DE Bench Press (against doubled minis): OH DB Extensions: Flat Elbows-out Extensions: Close-grip Pushdowns: + stretching + power yoga (30min) Duration: 105 minutes Fast, brutal workout. My back was pretty fatigued today and made squats a challenge, but my legs felt pretty good. Ran out of room for plates on the leg press. Next time I will have to use the thinner non rubber-coated plates so I don’t have to stack plates on the top of the press again. Warmups – 1 set of 30 for each movement: Box Squats (narrow stance, high box): DE ATG Squats: Narrow-stance Leg Press: + stretching Duration: 60 minutes Good session. Warmups – 1 set of 30 for each movement: BB Rows (overhand, shoulder width grip): Speed Straight-arm Wide-grip Lat Pushdowns: CG Pulldowns to Lower Chest: BB Curls (varying grips - narrow to wide): + stretching + jogging (5minutes, 1/2mile) Duration: 60 minutes |
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