Archive for March, 2008This bench progression is getting tough. My last rep of my last double was an epic grinder, but I got it. Bench rep work felt strong. Warmups – 2 sets of 20 for each movement: Bench Press: V-bar Pushdowns: Side Laterals: Wide-grip Pulldowns: + stretching + power yoga (30min) Duration: 80 minutes Nice session. Very tired, but everything went well despite that. Box squats against bands from the rock bottom box are brutal. Warmups – 2 sets of 20 for each movement: DE Wide-stance Box Squats (rock bottom box): Bulgarian Squats: Seated Hamstring Curls: One arm Kneeling Cable Row: Band GMs: Standing Cable Curl: + stretching Duration: 60 minutes Great workout. Nice improvements on everything. Warmups – 2 sets of 20 for each movement: DE Bench Press (bands doubled): CG Rack Lockouts (half of full rom): Seated Smith BTN Press: Wide-grip Seated Cable Row: + stretching + arc trainer (12 min) Duration: 60 minutes Brutal, but excellent workout. I was planning on going for another new 1RM, but my hips/hams weren’t having it, as my warmups at 495 and 585 just felt tougher coming off the floor than they should have. I simmered down and hit a few pulls at 88-93% instead and they were still pretty damn hard. I had no power off the floor tonight at all. This session was great for my mental state, though, because I was starting to go stir-crazy with my deadlift training. This was the 4th deadlift session in a row that I was planning on shooting for a new 1RM and I was starting to go nuts over it. The last session two weeks ago I was pretty anxious the day of the workout, thinking about it over and over. Last night and today was way worse. I have not felt like this since before I hurt my foot last February, and it is not a welcome feeling. This workout helped break that chain, and will allow me to ‘let myself’ do more rep work and percentage training rather than shooting for new 1RMs every week. Had I hit a new 1RM tonight I would have already been nervous thinking about trying another PR attempt in two weeks. Disgusting. Training is no fun when it makes you a nervous wreck. Back to the session - SLDLs were pretty painful. My right glute was cramping severely, but I managed a decent PR anyways. I did some rack GMs with the bar starting at lower pec level and they felt pretty nice on my back. I will have to set the bar lower next time, though, as it didn’t feel like enough ROM. The rest of the stuff was great. Warmups – 2 sets of 20 for each movement: Deadlift: Sumo SLDL: Rack GM: Wide-grip Pulldown: Preacher Curls (very strict, slow): + stretching + abs (5 sets of 6 standing abs) + power yoga (30 min) Duration: 150 minutes Good, but tough workout. Inclines were hard from the start, and I had to really push for each of the five triples. Triceps seemed to be a bit weak - probably a bit worn out from last weeks lockouts still. Assistance work went well. Warmups – 2 sets of 20 for each movement: Incline Bench: CG Bench: CG Underhand Pulldowns (torso // with floor): Seated Rear Laterals (elbows locked): Stability Ball Cable Flyes: + stretching + power yoga (30 min) Duration: 90 minutes This was a pretty low intensity workout. I am incredibly sore from squats the other night so it made doing any legitimate speed pulls impossible. I ended up just trying to get blood moving to encourage recovery. Warmups – 2 sets of 20 for each movement: GHRs: Seated Cable Hamstring Curls: Band GMs: Narrow-stance Leg Press: Seated Cable Face Pulls: Ultra Wide-grip Pullups: Straight-arm Lat Pushdowns: Standing Hammer Curls (half of each set alternating, half both arms at once): Seated Calf: + stretching Duration: 60 minutes Nice session. Took it easier on seated shoulder presses. Warmups – 2 sets of 20 for each movement: Bench DE: Rack Lockouts (narrow grip): Seated OH Press: One-arm Standing Smith Rows: + stretching + abs (4 sets of 6-10 standing ab crunch) Duration: 70 minutes Strong workout tonight. I have not done ATG squats in a long time, but since my calves have been feeling pretty good I decided to give them a go. Ended up with a few PRs, which was unexpected. Assistance work was good. Warmups – 2 sets of 20 for each movement: Olympic (ATG) Squats: GHRs: 45-degree Hyper Extension: CG Pulldowns (torso // to floor): Standing Double Bicep Cable Curls: + stretching + power yoga (30min) Duration: 120 minutes Nice workout. Bench was pretty tough tonight due to my shoulders feeling a little off, but I hit all 5 triples irregardless. Warmups – 2 sets of 20 for each movement: Bench Press: OH BB Extensions: Wide-grip Pulldowns: Iron Crosses (reverse side laterals): Stability Ball Cable Flyes (hands open, palms towards face): + stretching + power yoga (30min) Duration: 100 minutes Good workout. Focused more on getting some good blood flow than PRs. First time doing heavy leg press in about 2 years I think. I used a narrow stance, which I normally never do, but it was all still pretty easy. Warmups – 2 sets of 20 for each movement: Wide-stance Box Squats (rock bottom box): BB Rows: Sumo SLDL: Band GMs: Narrow stance Leg Press: Concentration Curls: + stretching Duration: 60 minutes |
Powered by WordPress MU & hosted by Strength and Body Fitness Journals, Mandigo theme by tom.
Entries (RSS)
and Comments (RSS).
