CFWoD

AMRAP for 10 min

7 back squats @155#

10 overhead walking lunges (right hand) 45#

7 burpees

10 overhead walking lunges (left hand) 45#

4 rounds. compared to last time which was 4 rounds + 7 squats at 145# and 35#

In lieu part 2

5 rounds for time:

10 squats* at 95lb

10 pushups at +10lb

*first 3 rounds front squat, last 2 back squat

Completed in 6:45

50 DB lunge and press 10lb

50 incline situp and press with 25lb plate

50 hanging knee-up

5x10 hanging shrugs

In lieu of the TNMT

Skipped the home tournament to visit my girl on her birthday, but I'm still putting the work in.

Row 500m in 1:50

4 pullup traverses

10 hang cleans 95lb

5 snatches 95lb

Deadlift: 5 at 135, 185, 205, 225, 245lb

10 upright BB row 45lb

10 high pull 75lb

10 upright close grip BB row 55lb

10 upright DB row 25lb

6 bent-over BB row 95lb

6 bent-over wide grip BB row 95lb

2x10 nancies* 25lb

DB farmers walk 45lb

10 cable extensions per arm 12lb

Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.

Trying to not be lazy

lifted in my girlfriend's basement.

Bench press: 8 at 120, 4 at 140, 1 at 150, 5 at 130lb

Overhead squat: 8 at 80lb

Hang clean to push press: 8 at 90lb

Deadlift: 8 at 120, 10 at 185lb

Hang clean: 6 at 120lb

Sunday Lifting Group, Practice

The other half of my workout:

Overhead squats: 8 at 45, 8 at 65, 8 at 85lb
Back squats: 3x8 at 135lb
Bench press: 2x8 at 115, 4 at 125, 5 at 115lb
Weighted calf raises: 3x10 each leg at 45lb
Medicine ball extensions: 10 each side
10 torso twists in a backhand lunge
10 torso twists in a forehand lunge

I love lifting before pickup/practice on back to back weekend days, preparing myself for those tournaments...

Saturday Lifting Group

Pullups: 4 L-hang/4 knee-tuck, 8 dead hang, 6 top-half only
Deadlifts: 10 at 135, 10 at 155, 8 at 165lb
High Pulls: 10 with 45lb BB, 10 with 25lb DBs, 10 with 30lb DBs
3x10 leg raises on the dip bars
45degree back extensions: 10 at body weight, 2x10 at +25lb
3x8 each leg lunge with shoulder press, with 25lb DBs
3x10 shoulder raises (forward and side) with 10lb DBs
Angry Dave Abs
25 pushups, right leg on left heel
25 seated medicine ball situp/throws with partner
25 pushups, left leg on right heel
25 exercise ball crunches
25 pushups

Then most of us headed over to Buccleuch for some Boot. Afterwards, we scarfed down some burritos with alumnus Vlad and talked for a while about all kinds of shit. Can't wait for practice tomorrow...

Missed Saturday Lift

Went up to Boston for the weekend, so I couldn't lead the group. Here's what I did instead:

2x(4 L-hang dead hang pullups
6 hang-clean and push press, 95lb
6 deadlift 135lb)
2x(6 knee-tuck pullups
6 cleans 115lb
6 deadlift 175, 185lb)

Then some extra pushups, 4 knee-tuck and 4 regular.

Superbowl Workout

Forward lunge with DB shoulder press, 6 each leg 25lb
Backward lunge with DB shoulder press, 6 each leg 25lb
Forward lunge with DB shoulder press, then step through forward, 6 each leg 20lb
Single leg DB snatch, 2x6 each leg 25lb
3x6 BB snatch at 50lb for form
3x6 DB deadlift to hang clean to front squat to push press, 25lb
2x(25 decline pushups, 25 body weight squats)
25 pushups, 25 body weight squats

Post-Practice Lift

Frenchy had to miss practice for a family thing, so he and I lifted later on in the evening. Here's what I did:

6 overhead squats, 45lb
6 overhead squats, 6 shoulder press 55b
6 overhead squats, 6 shoulder press 65b
6 overhead squats, 5 shoulder press 75b
Back squats: 6 at 115, 6 at 125, 6 at 135lb
Incline bench press: 4 at 115, 8 at 95, 3 at 105lb

with a 5lb DB held between the feet:
3x10 seconds hanging knee tuck+hold
5 pullups, knees tucked

Lift, Pickup

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.

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.

Dumbbells and Sweat

Pyramid Set:

10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
5x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 25lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs

5x(DB squat 25lb, DB shoulder shrug 25lb, 10 BW lunges) no rest

Little Bit of Everything

I have been following the routine I sent out to the team. This is just a crazed, muscle hungry person who needed more lifting to do.

Workout - sets x reps (weight)

Squats - 3x 10, 8, 6, 5(95, 155, 185, 215)
Pull ups - 4x 8(my fat ass [~170])
Deadlifts - 3x 10(145, 145, 185)
Dumbbell press [bench] - 3x 3(50's, 60's, 65's)
Alt. Front/lat raises - 2x 16, 12(15's, 20's)
Bicep curl [curl bar] - 2x 8(55, 65)
Different lat raises - 2x 10, 8(15's, 20's)
Lawn-mowers - 1x 8 (55) [I agree... weaksauce]
Shoulder press w/ forward turn (dumbbells, slowly) - 2x 10(30's, 35's)
Lat pull-downs - 2x 8(115, 130)
Tricep Pull-downs (cable machine - rope grip) 5x 8(70, 90, 105, 120, 135)

3x 10 Crunches, 10 bicycles, 10 push ups, 10 mt climbers - Fast
2 mins rest
40 bicycles - tired as hell

Went home and immediately drank skim milk, ate [1] wheat toast w/ peanut butter, and 3 eggs scrambled w/ a little cheese. Gotta get that protein baby! Plus Skim milk is ridiculous good for you after working out. (both cardio AND lifting)

I can finally

...bench my weight. It feels good.

Bench press: 10 at 120, 6 at 130, 1 at 140, 1 at 145, 7 at 120lb

I did another set at 120lb too, but don't remember how many I pushed out. Maybe 5. I also did a few overhead squats at 50lbs, but that was just for esses and gees.

Strength? Yes, please.

Bench press: 2x8 at 120, 4 at 130, 6 at 125, 3 at 120lb
17 pushups
Deadlifts: 8 at 120, 8 at 170, 1 at 230lb

Good improvement, I think. Time to start running again.

Makin' me look bad

It's awesome to see everybody posting. I got real sick for a couple days and had to take a break, but tonight I knew I couldn't put it off any more. Gotta get huge.

So I benched 120lb for reps: 5, 6, 6, 5

More to come!

Home Gym Workout

Werblin may be closed, but that didn't stop me from working out.

Squats
4 sets - 95lbs - 180lbs

Deadlifts
3 sets - 95lbs - 155lbs

Shrugs (works that muscle between your neck, shoulders and upper back)
2 sets (w/ grip strength holds at the end of each)

Biceps
3 different exercises - 2 sets each

Dumbbell press
3 sets - 45lbs - 65lbs (each dumbbell)

Skull crushers
3 sets - 55lbs - 75lbs

Military [dumbbell] press
3 sets - 25lbs (each dumbbell)

Finish with ridiculous ab workouts and DDR (for the calves and improve quickness)

I promise...

Yesterday:
10 pullups, 4 parallel grip pullups, 4 chinups
Stairs: 10 minutes straight, every step
then (no rest) 5 minutes straight, one leg only for each flight

Today:
10 rounds for time:
10 pushups
10 crunches
10 double-DB hang clean + push press, 15lb

Completed in 15:00
(including 2:30 rest between the first 5 and second 5 sets)


...in the spring, everybody will know who put the work in over the winter.

Who wants a 6-pack?

Went to the gym with Frenchy and Geoff (Dan W showed up for the abs)
A few pullups and ab rollups as part of the warm up, then:

8 squats 45lb
8 overhead squats 45lb
8 squats 95lb
8 squats 115lb
10 squats 135lb
8 overhead squats 45lb
48 incline medicine ball situps w/ throws, 8 twists
24 incline medicine ball situps w/ throws, 4 twists
16 incline situp + military press with 25lb plate, 16 twists

I'm gonna kill my triceps

Went to Werblin with Frenchy, here's what I did:

Bench press: 8 at 45, 2x10 at 95, 8 at 105
15 medicine ball slams
10 each side medicine ball throws
15 medicine ball jump-shots/catches
10 hanging ab-rollups
15 vertical leg-raises on parallel bars
20 pushups, alternating one hand on medicine ball
15 pushups on bosu ball
10 pushups

Yup, they're dead.