T Nation

Quest4thebest In the White Game

Strength workout WO3:

Day 2
A: Dynamic Bench Press (5,10,12,13,13kg)
3x5 explosive (150sRest)
B1:Glute-ham Raise (BW)
B2:Bratford Press (w/bar)
C1:Split Squat (BW)
C2:Pulldowns (30kg)
D1:Plank Hold, Reverse Sit up, Swiss Ball Twists, Wood chopers
D2:Superman, Back Alternating Leg Raises
D1&D2 Perform back to back (45sRest)

B1-C2: 2x15 controlled eccentric, pause, perform the concentric as fast as possible.Rest 30s
Time: 40’ (shower included)

Conditioning: Up hill run + down hill sprint while being chased by a BIG doggy.
Time: 14’@ HR: 151AVG, 240MAX
Lap1 8’42’’ A146
Lap2 2’11’’ A156
Lap3 38.36 A163 … the dog’s work
Lap4 2’31’’ A159 … slowly cooling down

Notes:

I’m still very new in the lifting world (started doing olympic/full body workouts only 2 months ago). No idea how to do the forms properly but haven’t injured myself doing them so far. Must be doing something right. Hopefully I will be able to post some videos so my form can be corrected/applauded/critiqued.

Goals: -to get SUPER jagged (whatever that means)…
-to be SUPER faster, stronger, more flexible, more explosive than I’m now
-to be No1 in the World!!!

hum , you did dynamic benches with 5kg up to 15kg? I dont realy see the point of doing that, get a litle stronger first.

Good goals, good luck :slight_smile:

What is “the white game?”

ya what’s the white game?

the “white fiber’s”?

quest4thebest in the IIx game.

Looks good but the doggy aint goin work unless you know its goin have yo ass for dinna

[quote]Lindow wrote:
hum , you did dynamic benches with 5kg up to 15kg? I dont realy see the point of doing that, get a litle stronger first.

Good goals, good luck :slight_smile: [/quote]

Any suggestions how to improve it? Smart ass (only kidding).
I know, I know…What I meant was 13kg on each side. Together 26kg. The 5kg was some kind of warm-up I didn’t want to wreck anything. I’m starting slowly still have to play you know.

[quote]Brant_Drake wrote:
What is “the white game?”[/quote]

Come on, people. You can do better. Think a bit harder or better don’t think, let it come to you …

[quote]triple-10sets wrote:
Looks good but the doggy aint goin work unless you know its goin have yo ass for dinna[/quote]

It made me run pretty fast. I should go up there more often. I felt I could run forever when the adrenalin kicked in :slight_smile:

[quote]JuicyLucy wrote:
Lindow wrote:
hum , you did dynamic benches with 5kg up to 15kg? I dont realy see the point of doing that, get a litle stronger first.

Good goals, good luck :slight_smile:

Any suggestions how to improve it? Smart ass (only kidding).
I know, I know…What I meant was 13kg on each side. Together 26kg. The 5kg was some kind of warm-up I didn’t want to wreck anything. I’m starting slowly still have to play you know.

[/quote]

Where did you get the zero gravity bar?

Aren’t pulldowns = weak version of the pullup?
Wouldnt it be better to do pullups instead?

[quote]blazindave wrote:
Aren’t pulldowns = weak version of the pullup?
Wouldnt it be better to do pullups instead?[/quote]

what happens if you can’t do a pullup?

[quote]austin_bicep wrote:
blazindave wrote:
Aren’t pulldowns = weak version of the pullup?
Wouldnt it be better to do pullups instead?

what happens if you can’t do a pullup?[/quote]

Yea, pulldowns will probably help. I had my wife using the assisted dip machine for a few weeks and now she can do two dips! She rules.

[quote]Brant_Drake wrote:
What is “the white game?”[/quote]

Slangin yayo, yo.

That’s true. However at 162 pounds he should be able to do at least a few.
Oh well.
I have a question to the OP: why would you run down hill?

[quote]blazindave wrote:
That’s true. However at 162 pounds he should be able to do at least a few.
Oh well.
I have a question to the OP: why would you run down hill?[/quote]

i think the op is a girl…

[quote]blazindave wrote:
Aren’t pulldowns = weak version of the pullup?
Wouldnt it be better to do pullups instead?[/quote]

I’ve never thought about it that way. Thanks! Well, I can’t do a pull up on my own but could do them on the machine. You know the one that takes of some of ones weight.

[quote]blazindave wrote:

I have a question to the OP: why would you run down hill?[/quote]

I had to get down somehow, he he. And because of the dog - pure survival instinct.

Today’s training:
Time: 5.5h
Warmed up, stretched and did 3h of serving and afterwards did 2 baskets (1basket = 90 balls approx.). Cross courts, down the lines, etc.
I was tired at the end of the session. I felt much fitter then few months ago. This is what barbell complexes do for you(or to you). Thank you T-Nation!

The white game is TENNIS.

[quote]JuicyLucy wrote:
The white game is TENNIS.[/quote]

Oh. Cool. Tennis is rad.

But not as rad as yayo.

i’d sniff kournikova over yayo any day.