The Consequences of Fitness

[UConnJulie]

Um, yea ... it was a JOKE!! Both my grandmothers are dead ... one would be 88 and one would be 95 ... but they both stayed married ... and both are long gone. Sorry. Man, you must be getting hard up, eh?!

PS: I did get your email ... I would like to put some coherent thoughts to it and haven't had time in a few days ... but I will!!

[Lost Dog]

I'm a bit behind in the logging dept. Yesterday was a very brief, lunchtime workout.

Thursday, Jun 26, 2008

A1, DB Dead Clean & Push Press, 5x5, 65/75/80/80/80
A2, DB Row (standing), 5x5, 75/95/100/100/100

B1, Bench Pistols (2 plates), 4xMax, 7/7/7/7
B2a, Facepulls, 2x15-20, 100
B2b, External Rotations, 2xMax, ??

Notes -

I can db clean a lot more than I can push press. I think I need to cycle some cleans in there to push those a bit.

In LR, my one legged limitations really stood out. Oh, who am I kidding? My two legged limitations, flexibility, etc. also stood out. Be prepared for a Dan John Squat Video-like section of the JP Summit '08 DVD, only this time with Steve Cotter calling me up over and over again...

On Sunday, Chris helped me with a few things, and we highlighted the bench "pistol." It was at the end of a pretty tiring workout, so I thought I could do better fresh. Turns out not. Bench pistols will have to stay in the program for a bit. I'm starting with the standard bench, plus two plates, which gets me to about parallel. After I can get to sets of ten, I'll drop one plate and see what's what.

This workout was only 30 minutes, including the warmup, which I actually did some of. I'm bad like that. It's CA, I'm already warm.

[Lost Dog]

Got up early to train with a friend.

1.1 mile, stopping here and there to knock these out.

Warmup Jog
Warmup Circuit x2 - 10 prisoner squats, 5 reverse crunches, 5 scap pushups, 5 stickups

Run to next stop.
A1, Step Ups, 2xMax
A2, Side Planks, 2x20s each side

Run to next stop.
B1, Pushups, 2xMax (he kicked my ass, here. 43 and 27. I was 27 and 20)
B2, Squats, 2x15-25

Run to next stop.
C1, Inverted Rows, 2xMax
C2, Plank, 2x30s

Run to next the end.
Walking and stretching.

This was his first time doing anything more than light jogging in a few years, so I don't want him crippled. I want him to come back.

Good way to start a day.

[RacerBill]

Recruited a workout partner! Nice! Maybe you can convince him to start posting here.

[Terry Monk]

Originally Posted by Lost Dog

B1, Bench Pistols (2 plates), 4xMax, 7/7/7/7

Bench Pistols? Link to an example? I'm curious to maybe try these myself.

[Lost Dog]

Originally Posted by Terry Monk

Bench Pistols? Link to an example? I'm curious to maybe try these myself.

I think you can do better. This is the most lame version of the one legged squat that one can come with. For guys like me with no flexibility, etc.

Stand with the feet parallel to a bench, just the right distance to sit down onto the bench.
Stand up.
Extend one leg and sit down with just the one leg.
Stand up with just the one leg.
Repeat for all reps on that side, then do the other side.

I need to raise the bench up a bit, so I use two plates right now. I'll remove them over time.

[Phaedrus49er]

Hope these go well for you. I tried them myself but found that my overall form suffered because I was anticipating the bench. The rollbacks have helped me more, but that's just me. Do I smell a one-legged squat contest for LR09?

[RedLefty]

Wouldn't that make your feet perpendicular to the bench, not parallel?

[Phaedrus49er]

Depends on if he's side-on or head-on.

[Aoife]

DUH. He's BUTT ON.

[Phaedrus49er]

Originally Posted by Aoife

DUH. He's BUTT ON.

Perfect.

[Lost Dog]

uh. ...my feet are very externally rotated?

[Lost Dog]

Originally Posted by Lost Dog

I think you can do better. This is the most lame version of the one legged squat that one can come with. For guys like me with no flexibility, etc.

Stand with the feet parallel to a bench, just the right distance to sit down onto the bench.
Stand up.
Extend one leg and sit down with just the one leg.
Stand up with just the one leg.
Repeat for all reps on that side, then do the other side.

I need to raise the bench up a bit, so I use two plates right now. I'll remove them over time.

Take two.


Stand with the feet perpendicular to a bench, just the right distance to sit down onto the bench.
Stand up.
Extend one leg and sit down with just the one leg.
Stand up with just the one leg.
Repeat for all reps on that side, then do the other side.

[Phaedrus49er]

Originally Posted by Lost Dog

uh. ...my feet are very externally rotated?

As long as you aren't reporting any toe curling, life is good.

[RacerBill]

Yup, I did those for a while when Danny prescribed them. I found it hard to lower myself to the bench and not just plopping my keister on the bench.

There were a couple times the bench area was crowded enough that I did them on the end of the bench and not perpendicular. Makes it a bit more challenging.

[Terry Monk]

Originally Posted by Lost Dog

Take two.


Stand with the feet perpendicular to a bench, just the right distance to sit down onto the bench.
Stand up.
Extend one leg and sit down with just the one leg.
Stand up with just the one leg.
Repeat for all reps on that side, then do the other side.

Gotcha. Thanks.