August 3, 2009 (Monday)
Cressey Performance Online Consulting
Month 4, Workout 3 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Back Squats for Speed (55% 1RM, Last 2 Sets Heavy) 6 sets of 2x65
2 sets of 2x115
Bent-Over T-Spine Rotation, Wall Hip Flexor Mobs (alternate between Back Squats sets)
7 sets of 8 per side
Sumo Deadlifts
3 sets of 5x150
Doorway Slides
2 sets of 10
Dumbbell Bulgarian Split Squats
2 sets of 8x25 per side
Another exercise I'm less than thrilled to see again!
Landmines
2 sets of 5x45 per side
These are what Power Training calls Barbell Torque. After the previous exercises, I needed to go fairly light.
Kneeling Piriformis Stretch
2 sets of 20s per side
Lying Psoas March w/Band
2 sets of 10 per side
My bands are too big so this one didn't go like it should. Need to get some smaller bands to see if that helps.
Yeah, in MS he recommends barefoot, but that is not possible in a gym where there are rules against it. I can't do warmups or anything barefoot.
Quote:
Originally Posted by realcdn
Thanks for the info. I could see me doing a lot of stuff barefoot (as I usually am) when I'm lighter than I am now.
I've become a believer in the barefoot training although I suspect I do it where inappropriate (like when I have lunges alternating with deadlifts) since I'm too lazy to put on and take off the shoes that much. I can understand why it's not allowed in public gyms as that might not be too hygienic!
Quote:
Originally Posted by Celestialmom
Nice progress and workouts, Rebecca!
Thanks, Celeste! I'm glad you still stop by even though my posting frequency is erratic.....I appreciate the encouragement a lot.
August 5, 2009 (Wednesday) Cressey Performance Online Consulting Month 4, Workout 5 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Paused Speed Bench (65% 1RM)
6 sets of 3x70
Need to go heavier on this since 70 is actually less than my 3RM but I'll take it as this was my first time to do these. Surprisingly it was hard to get the bar off the pins at first (my sticking point is halfway through the normal bench ROM so that's where I had them set).
1-Arm Dumbbell Bench Press
4 sets of 8x30 per side
Chin-ups
4 sets of 5xBW
Standing 1-Arm Band Rows
3 sets of 10 per side
Stability Ball Push-ups
3 sets of 8
These were hard and I was surprised how much I felt them in my thighs (). Got a little easier after I went with a wider stance.
Pallof Press with Band (for reps not isometric hold)
3 sets of 10 per side
Elevted Warrior Lunge Stretch
2 sets of 30s per side
Static Calf Stretch Off Step
1 set of 30s per side
August 7, 2009 (Friday) Cressey Performance Online Consulting Month 4, Workout 7 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Conventional Deadlift, Slightly Elevated
1 set of 1x170
1 set of 1x180
1 set of 1x185
1 set of 4x155
The first 3 sets are to be >90% 1RM. So stoked about the 185!!! I think I could have gone 190 but I shied away and didn't have any more reps to play with.
No Money Drill, Quadruped Chin Tucks (alternated between sets of Conventional Deadlifts)
3 sets of 8
Speed Deadlifts (68% 1RM)
5 sets of 1x125
I just checked my math and I was 10lbs too light today
Barbell Forward Lunge
3 sets of 6x90
Accidentally did all these as reverse lunges today.....2 mistakes in a row!!!....where was my head??? I guess still in the clouds from the heavy deadlifts!
Prone Bridge Arm March
3 sets of 10 per side
Hand Switches
2 sets of 20s
Wall Triceps Stretch
2 sets of 30s per side
Kneeling Wall Hip Flexor Stretch
2 sets of 60s per side
August 10, 2009 (Monday)
Cressey Performance Online Consulting
Month 4, Workout 9 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Back Squats for Speed (60% 1RM) 6 sets of 2x75
Bent-Over T-Spine Rotation, Wall Hip Flexor Mobs (alternate between Back Squats sets)
5 sets of 8 per side
Sumo Deadlifts
2 sets of 4x165
Hello! These were hard!
Doorway Slides
2 sets of 10
Dumbbell Bulgarian Split Squats
3 sets of 8x25 per side
Gutting it through these. Since I have to mentally brace myself to get these done at all, you won't see me attempt to make fantastic gains on my weight here.
Landmines
2 sets of 5x50 per side
These are what Power Training calls Barbell Torque. Even though these were light, they were hard.
Kneeling Piriformis Stretch
2 sets of 20s per side
Lying Psoas March w/Band
2 sets of 10 per side
My bands are too big so this one didn't go like it should. Need to get some smaller bands to see if that helps.
You seem to be quietly working away here, very hard. I'm not surprised though. Are you enjoying your training with Eric?
I am kind of quietly hanging out here, aren't I? I've been through streaks of being so inconsistent with my logging that sometimes I have a hard time making all the rounds to the logs I love (yours included!). And the Forum seems pretty quiet in general although I think that may have something to do with my log being in the "challenge" logs....I probably need to request a mod move me to the non-challenge log area.
I am indeed enjoying my training with Eric and will stay with him through September. Although my wallet will be telling me I need to go independent after that! Eric's programs have definitely paved the way for me to fix some glaring mobility problems so that I can improve form and technique while getting a lot stronger. Specifically, my ankle flexion was very poor when I started working with Eric and now has gotten quite good due to the mobility exercises and lots of static stretching. My hips are getting better but aren't quite as well off as the ankles. Additionally, I am amazed on the strength front how much Eric has helped me.....I keep coming back to chin-ups and pull-ups as proof of my progress since now I can do multiple sets of 5 or 6 when I couldn't do any this time last year without assistance.
Thanks for stopping by! I think of you when I harvest my vegetables (tomatoes, squash, cucumbers).....we've done well this year but I don't think we are in your master gardener league!!!
This is going to be a good year for tomatoes (already has) and zucchini (I think we're going to be inundated soon). The peppers will be mediocre though, not unusual here though. I kind of miss the old garden, but then I remember how much work a big vegetable patch can be.
Behind on logs again!!! Been busy "packing & moving" inside my own house to get ready for a kitchen and master bathroom renovation. After 13 years in this house, it's somewhat cathartic (even if tiring/painful) to cull through all the crap we have!!!
August 11, 2009 (Tuesday)
Cressey Performance Online Consulting
Month 4, Workout 10 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Treadmill Intervals 20 min of 60s hard and 60s easy (10 intervals total)
August 12, 2009 (Wednesday) Cressey Performance Online Consulting Month 4, Workout 11 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Paused Speed Bench (65% 1RM)
5 sets of 3x75
1 set of 1x95*
1 set of 1x105*
* Heavy paused single in place of last speed bench set
Took me 2 sets to find the right weight
1-Arm Dumbbell Bench Press
3 sets of 8x32.5 per side
Chin-ups
4 sets of 5xBW
Standing 1-Arm Band Rows
3 sets of 10 per side
Stability Ball Push-ups
3 sets of 8
Pallof Press with Band (for reps not isometric hold)
3 sets of 10 per side
Elevted Warrior Lunge Stretch
2 sets of 30s per side
Static Calf Stretch Off Step
1 set of 30s per side
August 14, 2009 (Friday) Cressey Performance Online Consulting Month 4, Workout 13 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Knee Break Ankle Mobs, 1x8
Birddogs, 6/side
Supine Leg Whips, 5/side
3-point Extension-Rotation, 5/side
Reach, Roll, and Lift, 6/side
High Knee Walk to Forward Lunge, 5/side
Pull-Back Butt-Kick, 5/side
Alternating Lateral Lunge Walk, 5/side
Overhead Lunge Walk, 5/side
Conventional Deadlift, Slightly Elevated
6 sets of 1x190
2 sets of 1x185
All sets are to be >90% 1RM
This was a disappointing day for me as I thought I would smash the 190 and actually add some weight but instead had to drop down on the last 2 sets. A goal to work on in future workouts!!!
No Money Drill, Quadruped Chin Tucks (alternated between sets of Conventional Deadlifts)
7 sets of 8
Barbell Forward Lunge
4 sets of 6x90 per side
Prone Bridge Arm March
3 sets of 10 per side
Hand Switches
2 sets of 20s
Wall Triceps Stretch
2 sets of 30s per side
Kneeling Wall Hip Flexor Stretch
2 sets of 60s per side
This is going to be a good year for tomatoes (already has) and zucchini (I think we're going to be inundated soon). The peppers will be mediocre though, not unusual here though. I kind of miss the old garden, but then I remember how much work a big vegetable patch can be.
Zucchini is always feast or famine isn't it? I failed to find any plants here this year (I guess I waited too long) so we went without this year. The garden is definitely a lot of work but worth it when the produce starts rolling in!
Behind on logs again!!! Been busy "packing & moving" inside my own house to get ready for a kitchen and master bathroom renovation. After 13 years in this house, it's somewhat cathartic (even if tiring/painful) to cull through all the crap we have!!!
Do you actually manage to get rid of the stuff? I notice that we have a tendency to reorganize it.
If you want to train barefoot without going, er, barefoot, you should check out these. I haven't tried them myself but other fitness professional I know rave about them:
). Got a little easier after I went with a wider stance.
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