Post: #76

(12-11-2012 12:35 PM)ElJefe Wrote:  Hit the bench, deadlift, dragon-flags, DB incline press and hypers + WOD "Wade" (12 Thrusters + 8 pull-ups + 10 KB snatches)x5. It was murder

Did this again today. Dammit my lungs were in so much pain I almost vomitted.

My bench sucks a hairy nut... was doing 310 this summer (multiple singles) and could easily crank out 5 @ 275, but am struggling with 230 now. Hopefully muscle memory + good dieting will kick in and I can get back up there in a few weeks.

Post: #77

dumbbell bench 5x10
fly 5x10
chin-ups 5x10
row 5x10
shoulder press 5x10

Post: #78

missed lifting yesterday due to having my head in a toilet for several hours...caught some bug

Today:
20 minutes fasted walk
3 sets of 14 burpees in 42 seconds or less
2 x 4 ladder chin-ups

Post: #79

20 minutes fasted walk
3 sets of 15 burpees in 45 seconds or less
2 x 4 ladder chin-ups
press 80#: 5, 5, 14
weighted chin-ups 27.5#: 8, 7
squat 195#: 5, 5, 14
barbell shrug 95#: 8, 8
barbell wrist curls 45#: 50, 50

Anyone got any suggestions for forearm development/grip strength?

Post: #80

5 overhead squat jumps 95#
10 ketel swings
Bear crawl to the end of your gym and back

five 3 minute rounds. 1 minute break in between.

Post: #81

I'm 5 ft 10 inches Tall, 160 #

Todays Workout: LEGS

Squats: 185 X 10 , 235 X 10, 235 X 10

Deadlift: 235 X 5, 255 x 5

Calf workout against resistance : 90 x15, 90 x 15, 90 x 15

Hamstring workout against resistance : 100 X 10, 100 X 10, 100 X 10

ABS

Stability Ball Curls 20 reps X 3 sets

Ab Bridge 1 min X 3 sets

Ab roller 10 reps x 3 sets.

Post: #82

Squats: 1x ow fuck my back
Bench press: 1x fuck this shit I'm going home

Post: #83

10 min jog (average speed 8mph)

LB Squats 5x5 (@ 285)
Pull-ups 8/7/7/5/4
Pendlay Rows 5 @ 155/165/175/175
Good mornings 5 @ 130/155/155/155
Military Press 5x5 @ 135

5 min AMRAP of burpee box-jumps (completed 42)

Not too amazing, but the engine still needs to warm-up. A month of consistent working out plus good dieting should do the trick

Post: #84

Incline curls 5x10
Concentration curls 5x10
Tricep extension 5x10
Tricep pulldown 5x10
Wrist curls 5x15
Inclined sit-ups 5x10

Post: #85

20 minute fasted walk

run 1200m
50 35# kettlebell swings
run 1200m
13:48

Tomorrow's rest day and full-on cheat eating day! Fuck. Yes.

Post: #86

just a quick one at the hotel to keep me from going all soft during my holiday:

two 500M sprints on the C2 (1:50, 1:35)

strict shoulder press with 50lb dumbbells, 3x5

dumbbell clean and jerks with 75lbs each 3x5

single arm snatches:
55x5 (each side)
65x5 (each side)
75x5 (each side)

50 air squats

Post: #87

(12-28-2012 09:20 AM)deuce Wrote:  20 minutes fasted walk
3 sets of 15 burpees in 45 seconds or less
2 x 4 ladder chin-ups
press 80#: 5, 5, 14
weighted chin-ups 27.5#: 8, 7
squat 195#: 5, 5, 14
barbell shrug 95#: 8, 8
barbell wrist curls 45#: 50, 50

Anyone got any suggestions for forearm development/grip strength?

grab two 50lb dumb-bells, hold them in your hands, let your arms hang straight down, and run/walk/shuffle a mile with them, only moving when you're able to carry them in your hands. otherwise you have to stop.

do that a couple of times a week

worked for me!

Post: #88

(12-28-2012 09:20 AM)deuce Wrote:  20 minutes fasted walk
3 sets of 15 burpees in 45 seconds or less
2 x 4 ladder chin-ups
press 80#: 5, 5, 14
weighted chin-ups 27.5#: 8, 7
squat 195#: 5, 5, 14
barbell shrug 95#: 8, 8
barbell wrist curls 45#: 50, 50

Anyone got any suggestions for forearm development/grip strength?

Are you using straps for any of your heavy pulling? If so, then start only using them for your all-out sets.

Do heavy deadlifts - double overhand - no mixed grip.

Do you have access to gymnastic rings?

Post: #89

Circuit 1:
Shadowboxing - 3 mins
Arm circles - 30 sec small circles, 30 sec medium circles, 30 sec big circles, then reverse rotation from big to small circles, same times
Jump squats - 1.5 mins

Circuit 2: 5 sec rest between intervals
Military pushups - 30 sec
Pistol squats (30 sec per leg)
Wide grip pushups - 30 sec
Calf raises (30 sec per leg)
Pec shrugs - 30 secs
Jump squats - 30 secs

30 sec rest between sets. 3 sets per circuit.

Post: #90

My workout today:

Squats - 5 sets of 10 reps
Leg extensions - 5 sets of 12
Leg Curls - 5 sets of 12
Calve raises - 5 sets of 15
Bench - 8 sets of 8
Dumbbell flys - 8 sets of 8
Leg raises - 200
Sit ups - 200
Wrist curls - 5 sets of 15
Cardio - 30 minutes of riding one of those AirDyne bikes

Swole life here I come

Post: #91

(12-29-2012 04:47 PM)reaper23 Wrote:  grab two 50lb dumb-bells, hold them in your hands, let your arms hang straight down, and run/walk/shuffle a mile with them, only moving when you're able to carry them in your hands. otherwise you have to stop.

do that a couple of times a week

worked for me!

Thanks man, I'll do that.

(12-30-2012 07:03 AM)FitAsFuck Wrote:  Are you using straps for any of your heavy pulling? If so, then start only using them for your all-out sets.

Do heavy deadlifts - double overhand - no mixed grip.

Do you have access to gymnastic rings?

I don't use straps, but I have been using the mixed grip. I'll switch to double overhand. Yes, I have access to rings, what do you suggest?

Today's workout:
20 minute fasted walk
3 sets of 16 burpees in 48 seconds or less
2 x 4 ladder chin-ups
bench 155#: 5, 5, 5
EZ curl 57.5#: 12, 12
squat 200#: 5, 5, 10

I usually go max reps on the last set, but am gonna stick to 3x5 for bench since I'm lifting alone. Almost dropped it on my neck last time.

Post: #92

another quick one at the hotel:

2000M row on the C2, nice and easy - 8:20

three rounds:

single arm snatch 70 lbs ® x 5
single arm snatch 70 lbs (L) x 5
10 air squats
step up with 100 lbs ® x 5
step up with 100 lbs (L) x 5

Post: #93

Rosca's Pokemon Workout
So far throughout the day I've knocked off 150 push-ups.

Sit-ups are on the way!

Post: #94

750M Row
80 double unders
40 burpees (With full pushup)
30 thrusters 80 lbs
200 M sprint

21:22

Post: #95

About to start a winter bulk up, inspired by Nexxtlevelup. Next week will be the official start, but today was the first day of my new lifting schedule. I'm still relatively a rookie, so nothing fancy here.

Squat 3 x 10
Bench 3 x 10
Pullups to failure (one of my weakest fronts, want to work on this)
2-hand kettlebell swings 75 reps

About to start eating like it's going out of style and sleeping like a baby. Looking to cultivate some mass and increase some numbers.

Post: #96

3 x 5 dumbbell push press
3 x 5 front squat
3 x 5 bent over row

Post: #97

some warmups then:

Squats: 3x5 at 275 then a single at 315. Went smooth as butter.
Press: 5x3 at 120. also went smooth as butter.
Clean+jerk: 160 5 singles

BW 235. Stayed the same over the holidays.

Post: #98

Deadlifts (5x5 @ 264lbs) - focus on form
OH-press (5x5 @ +135lbs) - decent form

Lotsa pull-ups and hypers w/ various grips.

Have decided to seriously up training frequency and volume. That means I am going to go broke trying to eat.

Will eat paleo + starches (potatoes, rice, rye-bread), try to replicate last year's success with a steady 5x5 progression overload. Goal is 375/500/400 lbs in bench, squats and deadlift respectively by 1st week of april.

After that I will switch to strength while I cut till 1st september, then it's volume bulk.

Post: #99

From crossfitfootball.com

squat 3 x 5 @ 205#
bench 3 x 5 @ 157.5#

AMRAP in 8 minutes: 3 push press @ 95#, 5 KB bombs @ 44#: 10 rounds, 5 reps

Post: #100

lots of mobility and stretching

hang power snatch 2-2-2

95x2
95x2
95x2
115x2
135x2
145x2
150x2
150x2
155x2
155x2

then,
3 rounds:

10 push ups
10 single arm snatches at 55 lbs
15 box jumps

7:21