January 18, 2013
Before Supper
Well I used a couple of PC's workouts just to finish out the week before I get my new workload off of Phil. I planned on doing some medium arm work after this but I was cooked enough after the kettlebells. Sucking wind and my heart was pounding big time! Looks like some GPP needs back into the mix.
Oh well, I can always use a bit more recovery. Going to do some more arm wrestling on Sunday with a few guys so I need to heal up.
1) Deadlift
225 x 5
285 x 4
345 x 3
405 x 2
455 x 1
485 x 1
505 x 1
455 x 3
2) Bench Press - Narrow Grip
45 x 5
135 x 5
185 x 5
205 x 4
230 x 3
255 x 2
275 x 1
285 x 1
305 x 1
255 x 6
3) KB Clean + Front Squat - Long Cycle
2x32k x 5, 4, 3, 2, 1
Showing posts with label Complex. Show all posts
Showing posts with label Complex. Show all posts
Friday, January 18, 2013
Monday, July 30, 2012
Monday Squats n' Stuff
July 30, 2012
Afternoon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20
2a) Back Pause Squats
290 x 5 x 4r
2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates
2c) Climber Curls - Extensors
10# x 3 x 20r
3) SSB GM's - Squat Stance
245 x 8, 8, 10
4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20
Afternoon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20
2a) Back Pause Squats
290 x 5 x 4r
2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates
2c) Climber Curls - Extensors
10# x 3 x 20r
3) SSB GM's - Squat Stance
245 x 8, 8, 10
4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20
Monday, July 23, 2012
Squat and Thick Bar Day
July 23, 2012
Just after lunch
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
410 x 1, 1, 1, 1
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
Dead
130 x 1
140 x 1
155 x 1, 1, 1 - A little to much to dominate with my left
152.5 x 1
120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left.
2a) Back Squat - Paused
280 x 5, 5, 5, 5
2b) Chins
BW (~254#) x 3, 3, 3, 2
2c) 45# Hub Rows x a bunch
3) SSB GM's
245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat.
Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h
4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17
Just after lunch
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
410 x 1, 1, 1, 1
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
Dead
130 x 1
140 x 1
155 x 1, 1, 1 - A little to much to dominate with my left
152.5 x 1
120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left.
2a) Back Squat - Paused
280 x 5, 5, 5, 5
2b) Chins
BW (~254#) x 3, 3, 3, 2
2c) 45# Hub Rows x a bunch
3) SSB GM's
245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat.
Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h
4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17
Monday, July 16, 2012
A Nice Squatting Day
July 16, 2012
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Monday, July 9, 2012
Month 2, Day 1 - Squatting
July 9, 2012
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
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