Road to 400 Log

[I. Kay]

Thanks John! I'm feeling really strong and healthy these days!

[finboy]

Rock,

Wow...I just read a few of the posts in your log and I feel like throwing up!

What is this program you're doing...doesn't look like anything I've seen on the forums (as a relative newbie)?

-fin

[I. Kay]

Thanks fin! It's something I put together myself. Not to say I really invented anything. I basically "stole" ideas from Alwyn, Lou, Chad Waterbury and Crossfit and then just did it my way.

And it can be vomit-inducing. The body-building kid that joined us on Monday did in fact throw up.

Basically, I want to work on conditioning. Perhaps this is why I had stagnated for so long on my heavy lifts? We'll see when I go back to them!

[I. Kay]

Thursday night I did some deadlifting with a couple of friends, both trainers. We all loaded the bar for each other. At one point, one of the guys loaded 50 pounds less than the other guy, and I'm just now able to sit down for a few moments without pain. I avoided the sitting position all day yesterday because it stiffens so quickly.

I should have checked the bar myself.

[BFG]

The Rock rocks! Yuo are an inspiration Mr, shame we couldnt have got a gym session in while you were over. got your piccys back yet?

[I. Kay]

Speed Deadlifts, standing on plates
8x2-195

Deadlifts
1x305
1x305

Sandbag Step-Ups
4x20 - 50 pounder on one shoulder, 25 pounder on the other

Hanging Leg Raises
4x10

[diamondpete]

RH

Interesting routine, not my cup of tea though, everything is too damn heavy!!! Great work, though

[Mahler]

Good going. Glad to see you doing DLs again after that little mess up with the weights.

[I. Kay]

Thanks Pete and Mahler! I'm so glad to be back at it. One week of lame-o light lifting, no deadlifts... not even worth reporting here... it just blew. Didn't sleep well either.

But that's all done with!

Today's:

Alternating sets:
Bb Push Presses 6x135, 5x135, 2x6-125
Towel Pullups 4x6

Circuit: 90 seconds in between
Ring Pushups, feet elevated 3x10
One-Arm Cable Lying Rows 10x100, 10x140, 10x130, each side
Cable Woodchops 3x10-90, each side
Db Curls 10x30's, 2x10-25's

Went well. Feel good. The lying cable rows are a little awkward, not much retraction going on there... probably switch it up next week. Just figured I'd try it out.

[I. Kay]

Squats, narrow stance
4x10 - 185

Single-Leg Kettlebell Deadlifts
4x8 - 16kg (each side)

Side-Bridges
2x2 - 1 minute (each side)

[I. Kay]

Alternating Sets

Close-Grip Decline Bench Press
2x6-205, 2x6-195

Wide-Grip Seated Rows
8x140, 3x6-150

Circuit:

Single-Arm Db Shoulder Presses 3x10 - 30
Single-Arm Cable Pulldowns 3x10 - 130
Oblique Pressdowns 3x10 - 130
Crossbody Triceps Extensions 10x25, 2x10-20

[Iamjennmedic]

Sweet workouts Rock!! How are you feeling now after your little incident?? Hope you are doing much better and there are no lasting effects..

[I. Kay]

Thanks, Jenn! I feel great, actually. You'd never know I was hurt. I'll thank my diet and massage therapist for that.

[Iamjennmedic]

Awesome good to hear Rock. Glad you are doing so great. Looks like I need to get me a massage therapist!!

[I. Kay]

Speed Deadlifts, standing on plates (conventional, not sumo)
8x2 - 195

Deadlifts (conventional, not sumo)
315x1
335x1
365x1

Step-Ups, 50 lb. sandbag on one shoulder, holding 50 lb. Db in the other
4x20

Hanging Leg Raises
4x10

For whatever reason, conventional deadlifts have been feeling good recently. I've been pulling exclusively sumo for a couple years now, but... who knows?

[I. Kay]

Alternating sets:

Db Push Presses 4x6 - 50's
Towel Pullups 4x6

Circuit:
Ring Pushups, feet elevated 3x12
Chest Supported Db Rows 3x10 - 50's
Cable Woodchops 3x10 - 100 (each side)
Db Curls 3x10 - 30's

Switched to db's on the push presses because my shoulders felt tight today. I was weak today, too... like I was short on something, though I don't know what it would be.

[I. Kay]

Squats
10x3 - 225

Single-Leg Kettlebell Deadlifts
4x6 - 24kg

Bridges
1x 90 seconds
1x 60 seconds

[I. Kay]

Bench Press lockouts up to 2x275
Db Bench Press 2x8-70's

[I. Kay]

cuff work

Seated Rows
Single-Arm: 6x70, 6x80, 6x90, 6x100 (each arm)
Neutral-Grip Two Hands: 8x140, 8x150, 6x170, 4x190

[Mahler]

Originally Posted by RockHard

Squats
10x3 - 225

Single-Leg Kettlebell Deadlifts
4x6 - 24kg

Bridges
1x 90 seconds
1x 60 seconds

Woah! 30 squats at 225. Nice going.