Page 3 - Rox's Return, Part Deux - Page 7 - JP Fitness Forums

RacerBill · 03-17-2008, 01:24 PM

Anytime I do sets of 15, I'm always amazed at how adding only three reps to a set of 12 seems to kick my tail. So adding three reps to a set of 15 to 18 has to be just one more level of sadistic trainer wizardry.

Good thing you're avoiding excessive hypertrophy. Don't want to get yourself all musclebound, right?

hard_rox · 03-18-2008, 04:25 AM

Quote:

Originally Posted by RacerBill

Good thing you're avoiding excessive hypertrophy. Don't want to get yourself all musclebound, right?

You got it Bill. Nothing worse than not being able to scratch your own back.

hard_rox · 03-18-2008, 04:28 AM

Tues. Mar 18

P-lette training:

L-sit: 4x20 sec (+1 set)
Tuck planche: 4x20 sec (+1 set)
Straddle planche: 4x5 sec (bent legs)
L-sit to Tuck: 5 reps
Straddle press to HS (wall) 2x3
HS: 20,30,10 sec (no wall)

Skipped the V-sits this morning, otherwise a good workout. The added sets were tough but I need to keep the intensity up. Straddle planches felt decent too.

Deserve · 03-18-2008, 05:55 AM

Quote:

Originally Posted by hard_rox

You got it Bill. Nothing worse than not being able to scratch your own back.

Now there is a problem I will never have.

Lost Dog · 03-18-2008, 08:13 AM

On your recovery week, are you just lifting and working out easy, or taking it all the way off?

RedLefty · 03-18-2008, 08:35 AM

Quote:

Originally Posted by hard_rox

You got it Bill. Nothing worse than not being able to scratch your own back.

Exactly, which is the why the T-Rex is thought to have been such an aggressive, pissed off animal. Huge body and those tiny little arms...

hard_rox · 03-18-2008, 09:29 AM

Quote:

Originally Posted by Lost Dog

On your recovery week, are you just lifting and working out easy, or taking it all the way off?

Wait, people actually stop exercising for their recovery week?

I'm planning to do some Oly lifts for my next program so I'll be doing some light weight work to practice technique.

Quote:

Originally Posted by RedLefty

Exactly, which is the why the T-Rex is thought to have been such an aggressive, pissed off animal. Huge body and those tiny little arms...

Red, you're one strange dude.

hard_rox · 03-19-2008, 05:05 AM

Tues Mar 18

PM Gymnastics: ~50 min

Four rounds of
L-sit, front plank, invert, skin the cat, back plank, invert, L-sit
Muscle-ups: 4 failures
Back rollover: 4 failures

HB:
1/2 swings, kips, cast to HS

Had planned on just doing HB swings tonight but turns out the entire squad was working on both sets of equipment. They had the strap bar on one of them and it was like a siren call. Bad. Bad strap bar. So I raised the rings to where I could barely touch them with the intent of doing some MUs and above ring work. Couldn't make it thru the transition. Tried some rollovers to get up and wasn't getting the timing right. That left me with under the ring work. They were playing some slow, sappy music and there was no energy in the place. Moved over to the HB and did some decent tap swings. Floor handstands were working either. All in all a "bla" kinda night.

hard_rox · 03-19-2008, 05:21 AM

Wed. March 19

CW's Total Body Training

Rest = 60 sec
Supersets
Floor Press: 5x5: 135, 145, 145, 155, 155 lb (+20 lbs)
Seated Cable Row: 5x5: 160 lb (+10 lbs)

Back squat: 3x5: 215 lb (+10 lbs)
Sumo DL: 3x5: 245, 255, 265 lb

Almost didn't workout this morning. Got into the gym and was pissed off by another user leaving his weights out and tearing down I sign I had put up. After about 10 minutes of stewing I pulled my act together and moved some iron. Shoulders were a bit sore again when I woke up, but felt fine with the workout. Guess I was still distracted by the arsehole because I ended up doing 5x5 for the first superset instead of 3x5. Still had some in the tank with the floor presses and even the back squats so I can improve there next time.

Deserve · 03-19-2008, 05:58 AM

Great looking lifts Greg.

hard_rox · 03-21-2008, 09:37 AM

Thurs Mar 20

PM Gymnastics: ~50 min

5 rounds of
L-sit, front plank, invert, skin the cat, back plank, invert, L-sit
Above rings: L-sit to partial straddle press, controlled return

HB:
1/2 swings, kips, cast to HS

Tumble track: handspring off of stacked blocks

Decent evening at the gym. The kids cleared our early so I spent a fair amount of time doing 1/2 swings on the HB. Thought about releasing into a flyaway since I had the height, but I wussed out since no one around and I probably should have moved more pads to the landing area.

hard_rox · 03-21-2008, 09:51 AM

Fri. March 21

CW's Total Body Training

Rest = 90 sec
Supersets:
DB incline press: 3x8: 57.5 lb DBs (+2.5 lbs)
High pulls: 3x8: 75 lb DBs (+5 lbs)

Front squat: 165 x 8
185 x 2
205 x 1
225 x 1
135 x 8

DB curls: 3x8; 37.5 lbs

Was supposed to do GMs with the the front squats but I was working out at home and hasn't really set-up to do both. Plus my daughter was in the basement with me just chattering away and my concentration suffered. So I opted to go heavy on the front squats to find my 1RM. Had a slight pause half way up on 225 so I called it quits. Turns out that was my max from 2006 so I can't complain. Confident I could have hit 230 if that first set wasn't so heavy and I was set up inside the squat rack for safety.

Time to take it easy for the next week and put some more thought & practice into my next routine.

RedLefty · 03-21-2008, 09:58 AM

Quote:

Originally Posted by hard_rox

Plus my daughter was in the basement with me just chattering away and my concentration suffered.

Yep, know what you mean.

And did you really test a 1RM for front squat without being in a cage? Did I read that correctly?

Deserve · 03-21-2008, 10:32 AM

That's an invitation for an accident.

hard_rox · 03-21-2008, 10:49 AM

I'd never max outside the cage with a back squat, but I think it's easier to bail on the front squat. May not have been the brightest idea but what's done is done.

kingkop182 · 03-21-2008, 10:50 AM

Great lift but no cage

hard_rox · 03-31-2008, 05:52 AM

Mon Mar 31

Max Effort Black Box

Clean: 5x95, 5x115, 5x125, 3x135, 3x155, 2x165(Fail on 3rd) lb
H.P. Clean: 3x3, 135 lb

Ext. Rot (1 band) 2x10
Int. Rot (1 band) 2x10

Following Mike Rutherford's Max Effort Black Box program for the foreseeable future. I did a variation on it last year with DLs and squats and made good strength gains. This program incorporates heavy lifts between two Xfit/metcon workouts with the fourth day a rest day. The first ME day is total body (clean or variation), second will be lower body (front squats) and the third upper body (weighted pullups, pressing). First rotation will be 5,5,5,3,3,3 reps, with the following rotation 3,3,3,1,1,1 reps. Not sure if I'm going to do the random Xfit WODs or just select a few of my favorite Xfit routines.

Decent workout today. Started light to get the movement down. Really concentrating on keeping the arms straight thru the first pull. Will probably start at 135 lb next time. Failed on the last rep because I did a power clean vs a full clean. I prefer power cleans but I need to work on my front squat so full cleans will stay for a while.

RedLefty · 03-31-2008, 07:18 AM

That's a pretty impressive clean weight! Too bad it will all be undone by the Xfit stuff. You know this is a deep think forum that shuns such things, right?