Spontanous Workout Check-In contd.

Spontaneous Workout Check-In cont'd.

Continued from the old H&F Forums.

Post the workout you last completed in this thread, I've learned helluva lot from the first thread by just looking at what others were doing.

Please dont use this thread as a training journal as MAP already provides this for it's users.

Oh if you do bodyweight stuff you can post it in here too...

Enjoy

I'll set it off:


GPP - AM

Sandbag @ 110lb

Overrated Jr.
Shoulder/Carry/Drop 50m
Power Overs x10
Shoulder/Carry/Drop 50m
Power Overs x10
Rest
x3

Interval Jr.
Run 50m
Walk 50m
Run 50m
Walk 50m
Run 50m
Walk 50m
Rest

Finishers
Bearhug x2min
Proneflutters x100

 

Nice workout, although i don't know what some of the stuff is!

Bit of endurance back workout for me.

3 x pullups to failure
3x15 Bent Over Row
3x15 Lat pulldown
3x15 cable row

30 seconds rest between each set

 

S/D/C
Clean the sandbag to one shoulder walk a couple of steps (3-10), drop it, rinse and repeat.
Really hits the posterior chain as you clean it and the obliques during the carry.

Power Overs ( I used the sandbag)

 

bout time this was fired up

chins
3 x 6 BW (Bodyweight @ 97kg)

bent rows
3 x 8 70kg

deadlift
1 x 6 60kg
1 x 6 100kg
1 x 4 120kg
1 x 1 140kg

lat pulls (close grip)
3 x 8 70kg
1 x 7 63kg

working back up on deadlifts after injury 8 weeks ago.
i'll be aiming for 160 next week

 

Last night:

Bench 102kg for 5x3
Overhead squat 20kg for 2x15
Overhand pullups +10kg for 5x3

Overhead squats are a new exercise for me, hence the empty bar and the high reps.

 

First time squatting eh? bless
whats your thigh measurement?

 

Oy cheeky! I back squatted 130kg at the weekend!

First time doing overhead squats.

 

55 each side.... not bad

Sorry! No hotlinked images.

couldn't resist

 

Are those quads photoshopped?

 

Ha ha, Bulk. Actually there's smaller girls than her out there who can warm up with my max!

(BTW, can you stick that pic on an image hosting site please. MAP's got a no hotlinking policy these days. Ta.)

 

Damn! So true :cry:

 

I trained at another gym yesterday.. with a few mates of mine..

we were competing a bit.. trying to set some new records

I set a few new records:

100 kg. bench press

130 kg. squat (hurt like **** though)

145 kg. deadlift

:Angel:

 

power snatch: 70kg 3s 2r
clean and jerk: 100kg 3s 1r
back squat: 245lbs 4s 8r

bodyweight 179lbs (up 5lbs over this summer )

My legs are pumped!

 

GPP - AM

Sandbag @ 110lb

Zercher Murder
Zercher Walk 50m
Zercher Squat x10
Zercher Walk 50m
Zercher Squat x10
Rest
x4

(Turned into a bearhug after the 2nd round and into a Fireman carry last round)

Finisher
Frontplank on Sandbag x ~2min

 

BW 97.5 <---- up i think (215lbs)

Incline bench (smith) (elbows giving me jib)
1 x 5 95kg
1 x 5 90kg
2 x 6 80kg

Clean & Press
2 x 4 70kg
2 x 3 65kg
1 x 9 50kg standing military press

DB Incline press
3 x 6 40kg

DB Lat
2 x 6 14kg <--- up
1 x 7 12kg

C.G.Bench
3 x 8 50kg

OH Rope Extension
1 x 8 55kg <--- up
2 x 7 50kg

 

Bench press 70kg 3x8
Deadlifts 100kg 5x5
Bent over rows 50kg 3x8
Chin ups BW 3x8
Hanging leg raises 3x10

I then have to farmers walk my whole oly set and bench from the garden back through the house and up a flight of stairs back to my room. I guess it serves pretty well as a warm down though eh.

 

chins (@BW 97.5)
7,5,5

bent rows
1 x 8 60kg
3 x 7 75kg

deadlifts
1 x 4 120kg
3 x 1 150kg
2 x 6 110kg

low pulley rows
3 x 12 95kg

db curl
3 x 7 22kg
1 x 8 18kg

 

First day back on Starting Strength, feeling good after the session. I started off low on the weights since I'll be ramping up the weight by ~2.5% every session.

A

Squat
Hindu x 20
OH Bar x 20
BW x 20
3x5x145

Bench
Clap Pushup 3x5
Pushup x 10
3x5x125

DL
RDL 2x10x125
20x140
5x250
5x250

Chair Dips
3x20

Bent Rows
3x10x86

Core Circuit
Fc Twist 10x45 each side
Prone Flutters x 100
Rollbacks x 20
Plank x 1min

 

Sat-8/11

Session A
*Working with coach*
A)hang snatch hip pops+hang snatch:barXtons
B)hang snatch pulls:221+chains@35 lbs a sideX4X8
C)front squat:212+chains@35 lbs a sideX5X3, 302+chainsX1X3
D1)1 leg explosive calf raises:some weightX10X4 each leg
D2)chest supported snatch grip shrug holds:90X1 minX4

Session B
A)HWD foot drillsXtons
B)hammer winds w/26lb hammerXtons
C)zercher carry stone sprints

 

Metcon

Fran
Thruster 95lb
Pullups
21-15-9 reps for time

Modified:
Thruster 75lb
Pullups (strict)
21-15-9 reps for time
time: ~7:30