Day 78: Pull 3/25/08
1. Hang Cleans: 3x4 w/150lbs, 1x4 w/155lbs. 2 min rests
2. Single Leg Good Mornings: 1x12 w/75lbs, 1x10 w/95lbs, 1x8 w/105lbs, 1x6 w/110 lbs 1 min rests.
3. Horiz. Pullup on Rings: 1x12 w/feet on floor, 1x10 w/feet on bench, 1x8 w/feet on bench, 1x6 w/feet on ball 1 min rests.
4. One Arm Pulldowns: 1x12 w/65lbs, 1x10 w/65lbs, 1x8 w/70 lbs, 1x6 w/75lbs. 1 min rests.
5a. Swiss Ball Weighted Roll: 4x8 w/45lbs. 1 min rests
5b. Side Bridge and Reach: 1x30s, 1x45s, 2x60s. 1 min rests.
Finisher: Pushup/Jump Pullup Countdown.........Brutal. I was sucking wind hard.
Anyways, good workout. The hang cleans felt strong today. I think I'm getting a hang of the form. No pun intended by the way. We'll see next week when I try for 4 sets of 155 or more. Took 2 sets to get used to the side bridge and reach. Upped the time after the first two sets. They were too easy.
1. One Arm DB Snatch: 2x4 w/68lbs, 2x4 w/70.5 2 min rests
2. Single Leg Squats: 1x12 w/BW+15, 1x10 w/BW+15, 1x8 w/BW+20, 1x6 w/BW+25 1 min rests
3. Dips: 1x12 w/ BW+25, 1x10 BW+35, 1x8 w/BW+45, 1x6 w/BW+50
4. DB shoulder press: 1x12 w/40.5 1x10 w/43lbs, 1x8 w/43lb, 1x6 w/47.5 1 min rests
5a. Kneeling Woodchop: 4x8 w/55lbs 1 min rests
5b. T-Pushups: 4x12 w/one foot in air during the "T" part 1 min rests
Finisher: 2 minute of Squats...... 20s of jump squats, 20s of squats, 20s hold of bottom postion in squat, repeat once no rest.
This finisher burned the crap out of my legs. The hold for 20s is brutal. Burns like no other. was strong on the pistols today. I guess to make them harder I just hold more weight. not sure. That's what I;ve been doing though.
1. Clean Pull -4x4 w/210lbs 2 min rests
2. Romanian Deadlift - 1x12 w/235lbs, 1x10 w/235lbs, 1x8 w/240lbs, 1x6 245lbs, 1 min rests
3. Chin ups - 1x12 w/BW+15, 1x10 w/BW+15, 1x8 w/BW+15, 1x8 w/BW+15 1 min rests
4. 2pt DB Row - 1x12 w/58lbs, 1x10 w/58lbs, 1x8 w/60.5lbs, 1x6 w/63lbs 1 min rests
5a. Corkscrews - 4x8 w/45lbs 1min rests
5b. Plank Walkups - 4x75s 1 min rests
Finisher: I did the cardio complexes I posted a couple of days ago. One DB complex, 1 barbell complex and a BW complex.
Good Workout. Grip was holding me back on the deads. Especially the longer sets. Also, thought I would be able to use more weight on the 12 rep chinups but guess not. So I'll look to improve on those next week.
Day 84: Push 3/31/08
1. One Arm DB Snatch: 2x4 w/70.5lbs, 2x4 w/73lbs 2 min rests
2. Back Squat: 1x12 w/210lbs, 1x10 w/220lbs, 1x8 225lbs, 1x7 w/230lbs 1 min rests
3. Db Bench Press: 1x13 w/63lbs, 1x11 w/65.5, 1x9/68lbs, 1x8w/68lbs. 1 min rests
4. Shoulder Press: 1x13w/100lbs, 1x11 w/100lbs, 1x9 w/105 lbs, 1x7w/110lbs 1 min rests
5a. Rotational Crunch: 4x8 w/55lbs
5b. Plank Transfer: 4x90s
Finished w/the series of complexes I"ve been doing. Not a great workout today. Unable to raise the weight on the last set of squats but did one more rep w/the same weight. Also unable to raise the weight on the presses but did more reps w/the same weight. Didn't know if it was better to raise the weight and not get the number of reps prescribed or keep weight the same and just do more reps. I chose the latter. This is the last week of a 12 wk phase. So I'll take a little break next week to recover. I probably need it.
Day 85: Pull 4/1/08
1. Hang Cleans: 3x4 w/155lbs, 1x4 w/160lbs. 2 min rests
2. Single Leg Good Mornings: 1x12 w/80lbs, 1x10 w/100lbs, 1x8 w/110lbs, 1x6 w/115 lbs 1 min rests.
3. Horiz. Pullup on Rings: 1x12 w/feet on bench, 1x10 w/feet on ball, 1x8 w/feet on ball 1x6 w/feet on ball 1 min rests.
4. One Arm Pulldowns: 1x12 w/65lbs, 1x10 w/65lbs, 1x8 w/70 lbs, 1x6 w/75lbs. 1 min rests.
5a. Swiss Ball Weighted Roll: 4x8 w/45lbs. 1 min rests
5b. Side Bridge and Reach: 4x60s 1 min rests.
Finisher: 24's - 2:05.
I was happy w/the clean numbers today. 160 is the most I've even cleaned so that's a PR. Felt like I could have added 5 or 10 more lbs and still got 4. So good day for those. The One arm pulldowns were a different story. Unable to add weight or good reps to them. THe finisher wasn't bad. Not my best time but I haven't done that one in a while. I need to step it up on those.
Onto my 4th week of the 12 wk cardio strength training program.
Upped the sets to 3x8 of each complex, 1 DB, 1 Barbell and 1 BW complex. Same exercises, just one more set.
Also, did a 10 min circuit of
10 Burpees
10 Chinnies
10 Squats
10 Pushups
I was able to do this 6 times. Not bad I guess. I was gassed though.
I've started doing Burpees w/the pushup included the past month. I got this workout from Never Gymless. I'm really getting into that book. Trying to figure out a way to incorporate some stuff into my training and fit it w/my goals. I have alot to learn. Seems daunting sometimes. I mean just when I think I know something, I read something which reminds me I don't. Whatever I'm rambling. Sorry. Back to my regularly scheduled log.
When I read your workout, I thought - "That sounds like a Ross workout..." and sure enough... His programs will definitely give ya workout - very challenging, but doable. I like how he's all about progression.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
1. Clean Pull -4x4 w/215lbs 2 min rests
2. Romanian Deadlift - 1x15 w/235lbs, 1x12 w/235lbs, 1x8 w/245lbs, 1x6 255lbs, 1 min rests
3. Chin ups - 1x15 w/BW+15, 1x10 w/BW+20, 1x8 w/BW+20, 1x8 w/BW+20 1 min rests
4. 2pt DB Row - 1x15 w/58lbs, 1x10 w/60.5lbs, 1x8 w/63lbs, 1x6 w/65.5lbs 1 min rests
5a. Corkscrews - 4x8 w/50lbs 1min rests
5b. Plank Walkups - 4x90s 1 min rests
Finisher: I did the cardio complexes I posted a couple of days ago. One DB complex, 1 barbell complex and a BW complex.
Man, I feel beat down after these 12 wks. So that ends my 12wk cycle from Power Training. So I need to decide what's next.
Finished the 12-wk program from Power Training. So I am taking a couple of days to deload. Mainly just doing BW workouts and GPP type stuff I guess. Not really sure what I'll be doing next. I really need to focus on gaining size and strength this phase I think. Not sure how important it is to get down to 10% bodyfat b/f I start to gain size again.
My last phase had alot of higher rep stuff, mainly 10-12. So I think I need to find or make a program that mixes the reps ranges or is on the lower end. Again I don't know. Any suggestions would be welcomed.
Did 3 sets of each Complex today.
Also did a GPP workout from Infinite Intensity.
Burpees x30s
Jumping Jacks x 30s
Split Jumps x 30s
Burpess x30
Jumping Jacks x 30s
Moutain Climbers x 30s
Rest 30s then repeat circuit 5 more times. Those burpees are brutal towards the end. Feels like I'm jumping w/lead weights for shoes....
Finisher: 100 Sledgehammer Swings done in 3 minutes even.
As you can see I've decided to change it up a bit. I''ve been reading Infinite Instensity the past couple of weeks and have loved it. So I will be doing a 50 day cycle from that book. I like how Ross mixes up the lifting w/conditioning and sometimes combining them. Seems like I could use this program for awhile. I like how I can customize it per my goals. I'm including 2 strength days a week along with the Warrior Challenges and 2 gpp days and an interval day.
You are just a little crazy love... but I love you! Your doing great I know you don't see the changes but I do and they are BIG!! You push me to do better and work harder and you are a great role model for our kids. Keep up the great/hard work!
Do this circuits 10 times in 20 minutes. Always starting on the even numbers...so start at 0 min, then 2 min, then 4 min...etc....It took about 1:05 to 1:15 to complete a circuit, so I got about 45s rest btw each one. The burpees were absolutely brutal.
Whoops forgot to post my finisher for yesterdays workout...
3 x15 DB swings....35lb DB
Day 108: 4/24/08 Interval Training
6 x400m w/75s rest btw
5 x50m jog back to start btw
I averaged about 75s on the 400's.
Core Circuit:
Turkish Get ups x5 (per side) w/25lb db
Deadlift Twist x6 (per side) w/93lb db
V-up's x15
Repeat this circuit 5 times w/60 rest btw
Finished w/ a plank held for time....only got 2 mins this time. My shoulders were burning. I think it was from the Turkish get ups. I had never done them b/f.
Core Circuit:
Partial Standing Wheel Rollouts x5
Russian Twists w/10lb med ball x10
Crunches w/5s hold at top x10
Back Extensions w/10lb x12
High rep set of Chinnies
Repeat 5 times...Finisher: L-sit holds on Parellettes....4x20 w/tuck
Tarzan Challenge:
Rope Climbs x3
Ring Pull ups x5
Ring Dips x5
Pistols x10
Lunge Jumps x10
Repeat for as many times in 20 mins......I got 4 rds done....
This was the first time I ever climbed the rope....I started out w/no legs just pulling w/arms but by the later sets I was done so I used my legs...Definite room for improvement on those...the ring dips and pullups were supposed to be muscle ups but I can't do those so I subbed.
10x 100m jog back to start
5x 50m jog back to start
Core:
Turkish Get-ups w/35lb x5 per side
Saxon Side Bends w/15lb DB x 6
V-ups x10, Knee Hugs x10, V-ups x5, knee Hugs x5 (legs don't touch till end of superset)
Repeat 5 times.....Finisher: Plank....4:15s a new PR...
Your doing great I know you don't see the changes but I do and they are BIG!! You push me to do better and work harder and you are a great role model for our kids. Keep up the great/hard work!
Linear Mode
