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Hedlesky's Zumba Log

Been a HELL of a week. Haven’t lifted a weight since sunday at raw nats. So, today wrecked me:

Sunday-8-12-12- DE Lower- 7 hours of sleep, Forgot to do RHR, Motivation/Preparedness=8

Rolled everything
Rowed a 500 in 1:30 something without even really trying too hard
Hassock Traction<~~~~ absolutely awesome.

Complex- 45lbs- power shrugs, hang power cleans, front squats, back squats x 5. Repeated with 95lbs.

Broad Jumps- 3 @ 75% then: 8’2’’, 8’3’’, 8’9’’.

Squats- 12inch box (sucked) +175 in bands, 315 bar weight- 6x2. 14 inch box-6x2. 14 minutes 31 seconds. Each set had an average power output of 653.33 ft/lbs. All 12 sets=7840 ft/lbs. Just in case you didn’t think I was enough of a mess, I actually started to convert this into ft/lbs per second to figure out how much horsepower I was generating.

Pulls- 3inch fat bar, sumo, 400lbs- 10x1

Hell Mornings/Fat Bar Rollouts/Fat Bar Bent over row
+175 in bands, 95lbsx3x10/165lbsx3x10/165x3x10

Hell Mornings- 145+175 in bandsx4x10
Stupid Oblique Thing- 95lbs x 3x10

Stretched for 8 minutes.

Dragging a sled and doing more hamstring work tomorrow.

mmmmmmmm

YAY You finally updated your log! And I really like the title of this one!

Very clever…

My wife actually went to a couple of Zumba classes this past week…

You, sir, are hilarious!

Also - what the heck is Hassock Traction? Hopefully you don’t kill yourself before the next meet big guy! Oh - and finally got 7 hours of sleep eh? Isn’t it great?!

Zumba? Is that like teh shake weight?

[quote]Spock81 wrote:
YAY You finally updated your log! And I really like the title of this one!

Very clever…[/quote]

But it isn’t clever. I am switching to competitve Zumba. Bikini clad dance vid coming soon.

[quote]mlekava000 wrote:
My wife actually went to a couple of Zumba classes this past week…

You, sir, are hilarious!

Also - what the heck is Hassock Traction? Hopefully you don’t kill yourself before the next meet big guy! Oh - and finally got 7 hours of sleep eh? Isn’t it great?![/quote]

I do not think my vocabulary is extensive enough to describe what a Hassock Traction is. It’s kind of like explaining color to a blind person. Or explaining deadlifts to… anyone on Earth that doesn’t deadlift.

[quote]pbclax1 wrote:
Zumba? Is that like teh shake weight?[/quote]

Yea. You can actully use a shake weight but you can’t hold it with your hands… think about it.

Monday- 8-13-12- 8.5 hours, m/p=8

Stretched and traction for 10 minutes

Lateral Sled drag- 135lbs- 1,950 feet in 11mins
14 inch Cambered bar squats- 100lbsx5x5

Maybe more later. Maybe not. I need to get my workouts tructured a little bit better.

[quote]StormTheBeach wrote:

[quote]pbclax1 wrote:
Zumba? Is that like teh shake weight?[/quote]

Yea. You can actully use a shake weight but you can’t hold it with your hands… think about it.[/quote]

lol’d

[quote]StormTheBeach wrote:

[quote]pbclax1 wrote:
Zumba? Is that like teh shake weight?[/quote]

Yea. You can actully use a shake weight but you can’t hold it with your hands… think about it.[/quote]
Hahahahahahahaha

Detailed log updates would be awesome man.

Tuesday-8-14-12- ME Upper/first day of some newer programming…

Got to the gym early, before my first couple clients:

20mins of shoulder traction/distraction.

Couple hours later: Sleep=8 hours, M/P=9

Some humeral resets/bench prep mobility work
Threw a ball or something

Benching+140lbs of chain (about 100 at the top)- Close Grip-

barx5
95x5
135x5
225x5
275x5
300x5<~~~~ pretty close to a 5rm, at least 90 percent
315x3
325x3
335x3
235(70%)x5x5

Rear Loaded JMs-Mini’s- 45x2x24, 95x2x25

Dead Hang Pull-Ups-5x5
Seated DB Power Cleans-30lb dbs x 3x30s on/30s off

Rower- 5x100m sprints, 10s rest between sprints, finshed in 2:30.

OMG I got 8 hours of sleep too!

What time did you go to bed/get up? Maybe we’re matchy matchy…

I went to bed at 10:45, fell asleep at 11:30
Woke up 7:34.

[quote]Spock81 wrote:
OMG I got 8 hours of sleep too!

What time did you go to bed/get up? Maybe we’re matchy matchy…

I went to bed at 10:45, fell asleep at 11:30
Woke up 7:34. [/quote]

I never actually go to bed. I sleep in 6 minute intervals throughout the day and add up the total time. So, I actually “went to bed” 80 times yesterday.

I don’t even know what the hell I am talking about/if I am even joking anymore.

Wednesday Fun Day!!!- 8-15-12- Sleep=5 hours, m/p=4

Did some sledgehammer levering/swinging w/8lbs

Smashy Smashy- 6 minutes straight w/16lb hammer. Probably had a million strikes, give or take.
Wobble Bar Bench- 70lbs for 5 mins
Face Pulls- Light Bandx100

Wrote up som programming and workouts for tomorrow, stretched, am currently drinking a Maker’s on the rocks. Good end to an otherwise mind numbing day!

[quote]Spock81 wrote:
OMG I got 8 hours of sleep too!

What time did you go to bed/get up? Maybe we’re matchy matchy…

I went to bed at 10:45, fell asleep at 11:30
Woke up 7:34. [/quote]

Seriously though, that is almost exactly when I go to bed and wake up. Most days anyway.

[quote]StormTheBeach wrote:
7 hours of sleep, Motivation/Preparedness=8
[/quote]

I really like this idea of logging sleep and motivation/preparedness.

Thursday-8-16-12- ME Lower- S-8, M/p-8

Rolled
Tractioned
Complexed

SSB Squats to parallel box-
75x5
165x5
255x5
345x5
435x5
525x5
545x3
555x1<~~~ was in a terrible position off the box, decided to stop here

385x5x5

Seated UB GMs- 165x3x 45s on/30s off
Really stupid looking ab exercise- 95lbsx4x10

Took it kinda easy after the squats. I am pretty sure that was a new 5 and 3 rep max. I am absolutely trashed today.

can you post a pic of this 3’’ fat bar…thats fucking crazy. I use a 2’’ straight across and can only manage like 300 tops for dl’s with it hahaha.

Friday-8-17-12- Supposed to DE Upper… S=9, m/p=3

Worked through a couple bb complex’s w/95lbs
squats-5x5 w/100lbs

Kettlebell SLDL on box’s thing- 50lbsx100 reps in 2:27.

Stretched.

Will bench tomorrow.