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cdkrug · 06-05-2007, 10:44 PM

6-5-2007

Today's Lunchtime Lifting Day Sprint actually took place after work
400m 1:56.25 (-8.88 from Sunday)

I think the improvement I'm seeing are from technique, I hope it's working for conditioning too with the longer efforts.

Random Stuff Warmup
Pose exercises
Aforementioned 400m
Suck Wind
Ball Bridge w/ Upper Body Russian Twist, 30s, 12 (Total)
Inchworms 6
Some other stuff I can't remember and should have written down but I didn't.

*insert rude joke here*
Worked on the snatch today. Couple dozen broomstick lifts until I got the move down, then about six with the empty bar until it started to fall apart.

It's fun, but I bet the downstairs neighbor doesn't much like it.

NROL Hypertrophy I, B7

4x10 with 1min rest (abs 3x15) 311 tempo. Good news today.

Squat

Front Squat 45x5
Front Squat 95x4
Rear Squat 135x3

Rear Squats 175x10x4 (+5lb)

Doing warmup sets as front squats. With a barbell is a new challenge for me.

Deadlift Shrug
Deadlift Shrugs 155x10x4

MUCH better with my rest periods today. I missed on the last set, but the other two rests were spot-on.

Bulgarian Split Squat superset w/ Step Ups
Bulgarian Split Squat (2x10)x10x4
Step Ups (2x20)x10x4

Bulgarians didn't go badly. Marked as ready to increase. I had some stability problems on the step ups, but they went well otherwise.

Reverse Crunches (bodyweight)x15x3

Hit the rest periods and tempo on these, though I botched the first set, stopping at 10 and hitting my rest period watch.

Thoughts Adjustments

I can do more on squats. 'Course I know that NOW. I have no feasible way to dump on a lift, so I hold back on these intentionally.

High rep deads suck. Gimme singles any day. The sets went better though.

No knee pain during lunge movements today. Joy. I'll try adding back warmup lunges and see how it goes.

I do have some aches on the inside of my calf, about a handbreadth above my ankle. Hopefully it'll foam roll out.

06-05-2007, 10:44 PM	#156 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 519 My Profile	6-5-2007 Today's Lunchtime Lifting Day Sprint actually took place after work 400m 1:56.25 (-8.88 from Sunday) I think the improvement I'm seeing are from technique, I hope it's working for conditioning too with the longer efforts. Random Stuff Warmup Pose exercises Aforementioned 400m Suck Wind Ball Bridge w/ Upper Body Russian Twist, 30s, 12 (Total) Inchworms 6 Some other stuff I can't remember and should have written down but I didn't. *insert rude joke here* Worked on the snatch today. Couple dozen broomstick lifts until I got the move down, then about six with the empty bar until it started to fall apart. It's fun, but I bet the downstairs neighbor doesn't much like it. NROL Hypertrophy I, B7 4x10 with 1min rest (abs 3x15) 311 tempo. Good news today. Squat Front Squat 45x5 Front Squat 95x4 Rear Squat 135x3 Rear Squats 175x10x4 (+5lb) Doing warmup sets as front squats. With a barbell is a new challenge for me. Deadlift Shrug Deadlift Shrugs 155x10x4 MUCH better with my rest periods today. I missed on the last set, but the other two rests were spot-on. Bulgarian Split Squat superset w/ Step Ups Bulgarian Split Squat (2x10)x10x4 Step Ups (2x20)x10x4 Bulgarians didn't go badly. Marked as ready to increase. I had some stability problems on the step ups, but they went well otherwise. Reverse Crunches (bodyweight)x15x3 Hit the rest periods and tempo on these, though I botched the first set, stopping at 10 and hitting my rest period watch. Thoughts Adjustments I can do more on squats. 'Course I know that NOW. I have no feasible way to dump on a lift, so I hold back on these intentionally. High rep deads suck. Gimme singles any day. The sets went better though. No knee pain during lunge movements today. Joy. I'll try adding back warmup lunges and see how it goes. I do have some aches on the inside of my calf, about a handbreadth above my ankle. Hopefully it'll foam roll out.