Deadlift warmup: 3 at 45, 3 at 115lb
3x(3 deadlifts, 6 squat jumps) at 135, 155, 185lb
4 L-hang pullups, 4 pullups with knees tucked
3x(clean and jerk) at 45, 95, 115, 115lb
Numbers were low at Buccleuch but we had enough for Boot. We played three games to five, then hit Tijuana Burrito for some lunch.
Jan 24, 2009
Jan 23, 2009
Free Time Before Our Meeting
I had some free time after class and before our meeting last night so I went for a run.
Roughly 2miles at around 16mins
I was hoping to do more, but I felt like ass so I stopped (my legs and lower back were sore from a sick squat/deadlift workout from the day before). I decided to not completely give up, so I jumped some rope for about 15mins.
100 jumps (break)
75 jumps (break)
65 jumps (etc)
50 jumps
40 jumps
~10 single leg
Roughly 2miles at around 16mins
I was hoping to do more, but I felt like ass so I stopped (my legs and lower back were sore from a sick squat/deadlift workout from the day before). I decided to not completely give up, so I jumped some rope for about 15mins.
100 jumps (break)
75 jumps (break)
65 jumps (etc)
50 jumps
40 jumps
~10 single leg
Jan 22, 2009
Sore..
Around 5:30 pm
Still sore, but I was just like "F-this" and went at it
Front squats
8x of 40, 60, 90
4x5 of 110
1x6 of 125
1x5 Deadlift @ 140
Rows
6x of 40, 60, 70
4x5 of 90
1x5 of 95
Chin-ups
3x to failure sets
9,8,7 (right after the rows AND still sore, these were painful)
Curls
2 times "21" : 7 lower half, 7 upper half, 7 full motion (rested after 14) with 25 e-z bar
Back extension
2x12 bodyweight
1x10 w/ 10 lbs
Still sore, but I was just like "F-this" and went at it
Front squats
8x of 40, 60, 90
4x5 of 110
1x6 of 125
1x5 Deadlift @ 140
Rows
6x of 40, 60, 70
4x5 of 90
1x5 of 95
Chin-ups
3x to failure sets
9,8,7 (right after the rows AND still sore, these were painful)
Curls
2 times "21" : 7 lower half, 7 upper half, 7 full motion (rested after 14) with 25 e-z bar
Back extension
2x12 bodyweight
1x10 w/ 10 lbs
Jan 21, 2009
Intervals and Suicides
10x(30 seconds hard, 30 seconds easy)
full recovery
5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg
30 minutes throwing, focusing on speed control
full recovery
5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg
30 minutes throwing, focusing on speed control
Jan 20, 2009
I missed the gym
I was looking forward to actually doing squats with WEIGHT
Tabata squats over break helped I think, 130 wasn't that hard
(After Warmup)
squats
40, 60, 80, x 8
3x5 @ 110
2x5 @ 130
In between sets, 5 pullups each time so.. 40 pullups
OHP
40, 45, 55, 60
3x5 @ 65
2x5 @ 70
Bodyweight dips (I think these are worse than pullups)
9,8,7
Tabata squats over break helped I think, 130 wasn't that hard
(After Warmup)
squats
40, 60, 80, x 8
3x5 @ 110
2x5 @ 130
In between sets, 5 pullups each time so.. 40 pullups
OHP
40, 45, 55, 60
3x5 @ 65
2x5 @ 70
Bodyweight dips (I think these are worse than pullups)
9,8,7
Not strong enough...yet
12 pullups
Bent-over rows: 8 at 45, 55, 65, 85lb
Hang clean to push press: 6 at 85, 3x6 at 95lb
30 minutes throwing in the squash court, focusing on accuracy at different speeds. We didn't have enough to play ultisquash this time.
Bent-over rows: 8 at 45, 55, 65, 85lb
Hang clean to push press: 6 at 85, 3x6 at 95lb
30 minutes throwing in the squash court, focusing on accuracy at different speeds. We didn't have enough to play ultisquash this time.
Frack
If any of you find a half digested chicken breast by alexander. that's mine.
Spring semester has started. Cheers.
Spring semester has started. Cheers.
Jan 19, 2009
Medicine Ball Circuit
With a 5kg medicine ball,
3 rounds:
(20 med ball squats,
20 pushups,
20 med ball alternating chops)
full recovery
3 rounds:
(20 med ball catch, crunch + toss,
20 med ball backhands,
20 med ball forehands,
1:00 rest)
Rest for the first 3 rounds was that Frenchy and I alternated at the end of each round. I did my pushups on the medicine ball for the first round. We timed the first three rounds, and my times were 1:53, 1:28, 1:31 (so those were Frenchy's rest times, mine were around the same). Medicine Ball Backhands/Forehands were just a lunge out to the proper side, and a double-hand throw across the body for backhand or what was basically a shot-put throw for forehand. Maybe they don't mimic the motion very well, but we figured it could increase power through hip rotation in the lunge position, and that can't be bad. The first three rounds were significantly harder than the last three, for me.
3 rounds:
(20 med ball squats,
20 pushups,
20 med ball alternating chops)
full recovery
3 rounds:
(20 med ball catch, crunch + toss,
20 med ball backhands,
20 med ball forehands,
1:00 rest)
Rest for the first 3 rounds was that Frenchy and I alternated at the end of each round. I did my pushups on the medicine ball for the first round. We timed the first three rounds, and my times were 1:53, 1:28, 1:31 (so those were Frenchy's rest times, mine were around the same). Medicine Ball Backhands/Forehands were just a lunge out to the proper side, and a double-hand throw across the body for backhand or what was basically a shot-put throw for forehand. Maybe they don't mimic the motion very well, but we figured it could increase power through hip rotation in the lunge position, and that can't be bad. The first three rounds were significantly harder than the last three, for me.
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