5 plate DL, 3 plate front squat - Page 2 - JP Fitness Forums

Steve-O-68 · 03-12-2007, 08:48 AM

3/11/07 - upper, return to pressing

Foam rolling, dynamic warmup and mobility - 12 minutes

*Workout*

Flat bench
1x8x135
2x4x185

Hang cleans
1x8x135
1x4x145
2x2x155
2x1x165

Chinups
3x10xBW

Face pulls
3x10x50

Good workout today. Taking it slow getting back into benching. Shoulder felt good, definitely coulda gone heavier, but didn't want to hurt myself again. Ego checked at door.

EdChap · 03-12-2007, 09:40 AM

Nicely done, Steve. Slow and steady wins the race!

Steve-O-68 · 03-12-2007, 09:54 AM

Yeah, HB may get to 315 before me, but I'll get there. I have a bench meet coming up May 12th, and I'd rather come in under my max than not be able to compete at all.

EdChap · 03-12-2007, 11:01 AM

Exactly, ego out, brains in!

I think I might try some barbell benching on Wednesday, I'm feeling the need to smash my previous weak attempts.

Steve-O-68 · 03-12-2007, 11:10 AM

Do eeeet!

Steve-O-68 · 03-13-2007, 09:28 AM

3/12/07 - HIIT, yep, you read right... HIIT.

Foam rolling, mobility, and dynamic warmup - 15 minutes

*Workout*

Burpees
Tabata style - 20 seconds of burpees, 10 seconds rest.
6 minutes

Front, back, go's
5 pushups, 5 situps, 10 seconds running in place.
Rest for 15 seconds, repeat 10 times

Laundry DLs
6x322

Holy mother! I definitely need to work on my GPP more. The first couple rounds of burpees went well, I could get 7 or 8 out before the rest break. By the end, I was lucky to get 4.

Laundry DLs were fun. I would do a DL each time I had to go down to switch the laundry. I mean, the bar is right there, so why not? The first 4 were explosive and fast since I was doing them, laundry and the HIIT at the same time. The last 2 were a little slower since I was done with HIIT and had cooled down a bit. I think I'll do these more often.

finboy · 03-13-2007, 11:12 AM

Laundry Deadlifts! A genius is born.

Steve-O-68 · 03-13-2007, 11:43 AM

Whatch for LDL's when I write my book.

EdChap · 03-13-2007, 03:32 PM

I want a free copy, deal? : D

Steve-O-68 · 03-14-2007, 07:35 AM

Quote:

Originally Posted by EdChap

I want a free copy, deal? : D

Deal!

Steve-O-68 · 03-14-2007, 07:40 AM

3/13/07 - Full body Push

Foam rolling, dynamic warmup, mobility - 12 minutes

*Workout*

BB bench
1x10x135
1x6x185
1x4x205
1x5x205
1x4x205
1x6x165

Front squats
1x8x135
1x6x185
1x4x225

Back squats
3x8x225

Isometric squat against pins
2x25 seconds

DB Military press
1x8x40's
2x6x45's

Skull crusher
1x10x50
1x8x65

I love squattin. Worked up a good sweat this time. The Iso holds against the pins were interesting. Set up 2 sets of pins... 1 for the BB, 1 to press against, about 3/4 squat position. Pushed as hard as possible for 25 seconds - talk about tough!

EdChap · 03-14-2007, 04:54 PM

Nicely done, Steve! Did the isometric work hurt your traps?

Steve-O-68 · 03-15-2007, 07:45 AM

They didn't hurt my traps, but they were tough on my back. Felt like I was squatting 400lbs, and really challenged my 'core'... I really had to focus to keep from rounding my lumbar region.

Steve-O-68 · 03-18-2007, 05:20 PM

3/18/07 - Upper

Foam rolling, mobility, and dynamic warmup... 13-14 minutes

*Workout*

BB bench
1x8x155
1x6x190
4x4x210
1x6x185

BB pin press - iso against pins
2x15sec

Neutral grip chins
1x6x25
1x4x25
1x4x25 (scap only)
1x6xBW L-pullups

Inverted rows
2x8xBW

Seated military press
1x8x65
3x6x95

Spider curls
1x10x50
3x6x60

Dips
2x10x25
1x8xBW - 2 sec pause at bottom

Back ext
2x10xBW

Good workout today. Sticking to the plan for 5lb increase per week. I'm really digging the iso work.

Steve-O-68 · 03-21-2007, 10:01 AM

3/20/07 - full body push

Dynamic warmup and mobility - 15 minutes

*Workout*

Cable cross
1x10x40
1x10x50
1x8x60
1x4x70

Blast strap pushup
2x10xbw

Squats
1x10x145
1x5x185
2x8x235

DB MP
1x10x35's
1x10x40's
1x9x40's

Tri Ext
1x12x40
1x10x50
3x10x60 w/ 10 sec Iso on last rep

Wrist ext
1x6x40
2x10x30

My foot started hurting again during squats, so I cut those a set short. Other than that, good stuff today.

milkman21 · 03-21-2007, 01:46 PM

To paraphrase Doc Brown from Back to the Future....

Great Squats!

EdChap · 03-21-2007, 04:47 PM

Hahahaha, nice picture. Good work too, Steve.

Steve-O-68 · 03-22-2007, 09:08 AM

Hahahaha! That's too funny!

Steve-O-68 · 03-23-2007, 11:03 AM

3/22/07 full body pull

Foam rolling, dynamic flexibility, mobility - 15 minutes

*Workout*

Power clean
3x8x115

Speed DL
2x3x225
1x3x295

Pullups
2x10xBW

Pulldowns
1x10x120

Neutral grip face pulls
3x10x50

DB alternating curls
1x10x27.5's
1x10x30's
1x10x35's

First time doing power cleans, so I kept the weight light. Definitely worked up a sweat! Speed pulls felt great, although a little light on the first couple sets. I'll ramp this up next week.

After the workout, I was changing in the locker room. We've got a couple TV's with different sports stuff playing. I'm tying my shoes when I hear... "Great Scott!" It was the good doc Brown in a new cable commercial. I laughed.