recon6991

Did a pretty tough workout the other day.

dynamic warmup

bench
8x225
5x255
6x250
5x260

supersetted with rope pulldown crunches at 55 lbs 4 sets of 15

BORs from the ground, very strict form
4 sets of 8 at 155

supersetted with clap pushups
4x15

db skull crushers
4x6x40 lbs

supersetted with alternating db shoulder press
4x6x55 lbs

then this brutal core workout
10 reverse crunches with 12 lb med ball
1 minute x plank on balance board
12 pushups on balance board
12 weighted crunches (machine)
20 wall ball throws with 20 lb ball
tire flip 25 yards

did it three times with like 90-120 seconds between it. was pretty brutal, got another session tomorrow morning.
weighing in at 198!

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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

wukkadb

Man, you're in some good ass shape. You have a great overall strength base, but you're no slouch when it comes to the endurance aspect either. I'm jealous!

Seems like you haven't deadlifted in a while though, any particular reason?

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recon6991

Thanks man I appreciate it. Yea I havent pulled in a long time, he just hasnt added it to the program, but to be honest I havent missed them either. The tire does the same thing, not just as quickly. I do need to ask about that or just start doing them on my own.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

recon6991

Did some squats today
ATG
135x10
225x2x5
245x5
275x3
295x3
315x3


Worked on snatch and dead technique with the trainer, his way is a lot harder on snatches but it feels better.

Deads I worked up to ~315 and he said right after that I started getting some upper back arching, so he has me doing 5/3/1 for the next month or so.

Spring break this week, Im going to try and keep up with my training... I hope.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

-GSP-

Powerhouse

wukkadb

You mean upper back rounding? And nice squatting... jerk.

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recon6991

Haha yea thats what I mean. I knew it didnt sound right. Thanks for the kind words guys. I really am started to love squatting, its fun especially at Golds Gym, because I only know one or two other guys who squat so it gets a lot of funny looks.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

recon6991

Did more of a BB style workout today, with some snatches thrown in

Dynamic Warm up

HS iso lateral row
starting weight is 12 lbs
102x10
195x5
282x2x5
332x2x5
372x5

BORs from the floor
135x3x5
185x5

DB Rows
90x3x10
100x8-personal best for me

lat pull down
145x3x10

pulley low row
200x3x8

snatches
95x3
135x3
155x3
175x1 failed on the second, had to bail out from under it, it was very loud coming down

cross body hammer curls
+
normal curls

40x10/25x10
50x10/25x10
55x2x10/25x2x10

plate raises
45x2x20 - another personal best

did 10 minutes on the rowing machine

core work
plank
side plank (both)
reverse crunches
weighted crunches
bosu ball pushups
superman
all for minute, did it twice, wanted 3 but I was whipped

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

wukkadb

What is a "HS iso lateral row?"

And also, nice lifting buddy. Nice snatches especially. You snatch as much as I powerclean

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recon6991

Its the hammer strength row where you are seated and there are two handles to pull towards you. In a lot of tapes on ESPN where they show football players working out they show them doing it, if you saw the thing they did on Tim Tebow lifting he was doing it with like 5 plates a side. Most people I see using it do very little range of motion and throw their body back to get the weight up, I like to do very manageable weight. Its probably my favorite machine I really feel it.

Thanks about the snatches, snatches and squats are starting to really grow on me. When kids ask what I bench I ask what they squat now! feels great too.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.