10/11/08

foam/mob/front plate squats

oh squats - 20, 1 x 10...focusing on form and depth

stepups - 60, 2 x 5 with no rest...rested 1 min, then 1 x 5, and 1 x 2

rdl's - 90, 3 x 8...1 min rest between first two sets, then 2 min.

hip extensions - 15, 2 x 15....statics... 2 x 50 sec.

pullups - 7.5, 3 x 7

pushups on bowling ball - 1 hand - 2 x 15 each hand...both hands on a ball, 1 x 15

ghr's on the couch - 2 x 10


ready for two days rest. :)

10/14/08

foam/mobility/front plates

Front squats - 95 x 3, 105 x 3, 115 x 3 (pr), 140 x 1 (pr)

bench - 150, 3 x 5

chest supp. rows w/depression/held retraction - 75, 3 x 10

prone trap raises - 2.5, 2 x 15....static for 40 sec.
ss w/
hammer curls - 20, 2 x 15

dips - 2 x 16
ss w/
dead bug - 2 x 15

side planks - 1 x 30 sec.


got vids of the front squat pr's.....on the 140 x 1, i had a good amount left in me...that's exciting...

http://s219.photobucket.com/albums/c...t=MOV00157.flv

http://s219.photobucket.com/albums/c...t=MOV00158.flv

i think 3 boards are definitely helping the middle of the bench, was very smooth today, same speed all the way up. my other band should be here in a few days, so hopefully i can figure out a setup for next week.

good news is dead bugs are getting easier. i've also been supplementing with static holds...just while standing up, sucking my gut in and keeping it there, which strengthens the tranverse abdominus.

Beaut...

thank ya :) i did the tennis ball ankle mobility stuff before hand....so the fronts felt really good.

Nice !

thanks alot!!! no pun intended :)

:biglaugh:

WORD !

10/16/08

foam/mob/plate squats/oh squats

sumos - 170, 2 x 5

pistols on box - 4 x 5
ss w/
pullthroughs - double mini bands, 4 x 15

facepulls w/retraction and depression - 30, 3 x 15

tri - rope pulldowns - 30, 2 x 15
ss w/
arb - 15, 2 x 10

dead bugs - 1 x 15....static holds 1 on each leg



got a vid of the sumos because my favorite opeth song came around on the mp3 player...and i wanted to share :) i also wanted to show off the drawstring APT chalk bag :)

and yes eric...i know....i looked up. :) but i didn't do it on the second set.

http://s219.photobucket.com/albums/c...t=MOV00159.flv

pistols were pretty fun....it was tempting to just drop down on the box....but half the battle is being stable and balanced on the way down. stepups are taking a backseat for a little while...my shins/ankle/knees were hurting :) pretty fun workout though.

For your supersets the conventional way to list them would be A1, A2, and then B1, B2 etc...

Good sumos.

For as I'm concerned step ups can take a back seat to pistols anytime.

Ya man nice sumos, real nice looking workout there Pitski.