Deadlift 3x145lb 3x165lb 5x185lb 3x220lb 2x255lb 1x275lb 7x295lb Press 10x45lb 2×10 75lb Notes End of Wk 13 – Deads & Strongman Finisher DB Curls: 3*15 (used 15, 25, 20) Band Leg Curls: 100 total BB Calf Raise: 3*15*85Ib Complete the following 3 rounds as fast as possible: Rope Slams x30 Tire Flip x5 Hanging leg [...]
Continue reading » End of Wk 14 at DSD: Deadlifts and Strongman Finisher
Monday May 13th 2013 Wk 14 @ DSD Squat 3x110lb 3x120lb 5x135lb 3x160lb 2x190lb 1x205lb 7x215lb Notes Start of Wk 14 Band inverted rows: 3*10*BW Band good mornings: 3*15 BW Lunges: 4*20 Supermans: 3*20 Finished with some abdominal work 215Ib for 7 was more than enough but I at least wanted ten going into the [...]
Friday May 10th 2013 Deadlift 5x165lb 3x185lb 2x200lb 3x225lb 3x250lb 3×8 265lb Press 10x65lb 5x95lb 5x65lb 10x75lb Hammer Curls 15x25lb 15x15lb 15x10lb Notes Next week of training is gonna be intense volume and heavier loads based on percentages. Preparation begins this weekend. Here’s how the rest of Friday’s session went: Hanging leg raises (superset- done [...]
Beginning of Wk 13 – May 6, 2013 Squat 5x120lb 3x135lb 2x150lb 3x160lb 3x180lb 3×8 195lb Inverted Row 3×10 167lb Last few sets of eights were tough. Felt too heavy but I believe it’s because of Friday evenings workout. I could still feel some muscle fatigue. I did attempt stretching and foam rolling over the [...]
Friday May 3rd 2013 Deadlift 5x165lb 3x185lb 3x200lb 4×8 240lb Press 10x50lb 2×10 70lb Hanging leg raises 4x10xBW Notes End of first week on second training block. Training at DSD. Bicep curls: 20Ib*15, 15Ib*15, 15Ib*15 Band Leg Curl: 60 total Barbell Calf Raise: 3*15*70Ib Strongman Finisher: Sledge hammer *10 L/R (each arm), KB Farmer walks (towel [...]
Monday Evening- 4/29/12 Back Squat: 120*5, 135Ib*3, 150Ib*3; work set: 175Ib*8*4 (Superset) MB Slam: 4*10/w-15Ib Inverted rows: 3*10*BW (164) Band Goodmorning: 3*15 BW Lunges: 100 total reps Supermans: 100 total reps Finished with some abdominal work. Tuesday Morning: 6 rounds of the following. Band work: targeting lower abdominals (forgot the official name) 15 reps Russian [...]
Happy #MeatlessMonday! Consider the packaging of food. Plants have phytochemicals, antioxidants, vites/mins, fiber twitpic.com/cmv9qx — Julieanna Hever (@PlantDietitian) April 29, 2013 New training block begins today at DSD! Will post the details and feedback later.
Dynamic warmup as usual. Deadlifts: 150Ib*3, 170Ib*3, 5*190Ib, 225Ib*3, 265Ib*1, 6-7*285Ib SL RDL: 3*6*35Ib (using Kbs) Hanging leg raises: 3*15 Strongman Finisher: Farmers walk (70Ib per hand) as shown above, prowler pushes (+90Ib), hammer slams (10 each arm), thick bar curls/big ball curls (15 reps). Four rounds! This wraps up week ten since I started [...]
Continue reading » Training update: Wk 10 – Deadlifts and Strongman Finisher