Road to 400 Log

[K-Court]

Sorry, I'm a little slow today. But the 2 steps (or 3 steps, as the case may be) are stacked one on top of the other, right? So you're dropping down 2/3s of what you're bouncing up. Have I got that right? What are the heighths of the steps?

[I. Kay]

Yeah, I drop down from the two steps, which are stacked, onto the ground, and pop back up onto the 3 steps, which are also stacked. I would estimate that each step is 12 inches.

[K-Court]

Thanks, RH. I got it now.

[I. Kay]

Bodyweight Dips
6x12

Bodyweight Chinups
4x8

[I. Kay]

Db Bench Press
8x80's
3x95's
8x85's
4x90's

Db Incline Bench Press
8x70's
6x70's
4x65's

Neutral Grip Seated Rows
8x160
3x190
8x170
2x200

Neck Pulls
12,10,10 - 90

Overhead Triceps Extensions w/rope
9,7 - 80
10x70

Pressdowns w/ straight bar
12x100
8x110
5x120

Bb Leaning Triceps Extentions
5,5,8 - bodyweight

Ahnold, I am coming foah youuuuuuuuu!!!

[I. Kay]

Front Squats
95x3, 115x3, 135x3, 155x3, 165x3

Lunges, front and reverse
135x5 (each leg)
175x3 reverse (each leg)
175x3 front (each leg)
135x5 alternating front/reverse (each leg)

Depth Jumps
4x10 - 2 steps to 2 steps

I don't what the hell I was doing today. Kinda didn't want to think about sets/reps. "Quads" was the only thought.

[I. Kay]

Stationary Bike - 10 minutes

Hanging Leg Raises x15
Declined Elbow-Knee Situps x15
Swiss Ball Situps x10

Eliptical Machine - 10 minutes

Hanging Leg Raises x15
Declined Elbow-Knee Situps x15
Swiss Ball Situps x10

[I. Kay]

Triset:
Db Standing Shoulder Press 8x45's, 8x45's, 10x40's
Lateral Raises 3x10-15's
Bb Push Presses 3x8-95

Superset:
Chinups: 8,8,6,5
Dips: 8,8,10,10

Wide-grip Seated Rows
2x8-120

[I. Kay]

Did this one an hour after the above workout:

Triset:
One-Arm Cable Curls 2x8-60 (each)
Db Hammer Curls 2x10-20's
Reverse Bb Curls 2x8- 35 lb. bar

Just felt like hittin the ol' bis!

[I. Kay]

From last night:

Trap-Bar Deadlifts
135x5
225x5
315x3
375x3
405x1
405x1

Just changing it up a bit. Very short workout. Did all these in about 10 minutes.

Met a guy who runs a power-lifting gym. Apparently he's having Dave Tate over in March for a seminar. He invited me, but it's $200+. Still cool.

Anyway, the guy asked if I did other deadlifts too. I showed him my sumo stance and he gave me a critique.

According to this guy (who pulls 525 sumo, so I listened) I could go wider in my stance, and I'm pulling with my back and not enough hips. Not that I'm rounding my back, but that I'm depending too much on it. This is great news, because if I can master the technique he showed me to enhance my hip power, my lift is gonna shoot up!

We'll see.

[I. Kay]

Had the gym all to myself today!!! Manager closed it to the public (foot of snow, etc.) so I let myself in and cranked the metal!!!

I centered on higher volume than last week instead of heavier triples, because I was alone in the place and ambulances would have to race through the snow, etc.

Db Bench Press
8x85's
7x85's
7x80's
6x80's

Db Incline Bench Press
8x70's
7x65's
7x60's

Neutral Grip Seated Rows
8x170
8x160
7x160
6x150

Neck Pulls
10x100
10x90
10x80

Overhead Triceps Rope Extensions
12,9,8, - 80
9x70

Straight Bar Tri Pressdowns
12,8 - 120
10x110

Leaning Bb Triceps Extensions
3x5

[CtA318]

Good work. Wanted to check in and make sure you're still at it. I was hoping to see 405 on here but I'm not disappointed because I know it's inches away from your grasp!

Keep up the good work. Lift hard, and rock on.

[I. Kay]

Thanks Chris. Yeah, I'd have liked to be able to post a nice 405 by now... just hasn't happened yet. Once I hit it I'll start a new Log.

I'm still too slow off the floor, so today I'm going with more plyometrics and pulling off of steps. I WILL get this.

[I. Kay]

Box Jumps
5x5 - 2 feet

Speed Deads - lots up to 225

Bb Lunges
12x135
10x185
8x185

[I. Kay]

Back is ok again.

Db Bench
3x75's
3x80's
3x85's
3x90's
3x95's
2x100's

Bodyweight Dips
15,15,15,15,12

Bb Shrugs
4x15-265

ALMOST got my goal 3x100's!!! Next week I think I'll get it!

[Marykaa]

[ QUOTE ]
ALMOST got my goal 3x100's!!! Next week I think I'll get it!

[/ QUOTE ]

We'll be watching [img]/images/graemlins/smile.gif[/img]

[I. Kay]

Box Jumps - 2 feet
2x5 - bw
3x5 - holding 7's

Bb Lunges
3x12 - 185

Swiss Ball Ham Curls
2x12
3x single leg
10x hip raises

[I. Kay]

Haven't written down much of the last week. But I will report that I got a 3x100's on the Db Bench Press today.

[Marykaa]

Read that in the Training Disucssion forum .. good going ROCKHARD!

[I. Kay]

Plyo Jumps:
6x3
Two 12-inch jumps with 20 pound sandbag, then 24-inch depth jump, without rest.

Deadlifts
6x1 - 315

Romanian Deads
3x10 - 225

[I. Kay]

Various high-rep shoulders, bis and tris.