Today's Workout

Today’s off day for us. We’re going to sit around, drink beer and laugh about how Rumbach uses the smith machine :-))

-back squats 3x8

-split squats 3x8

-luke sauder calve routine

Chest Day-
Incl. DBs 130x10,135x7, 135x6
Flat Bench 275x10, 315 x5, 225x15
cable crossover x4 sets 1 1/4 reps
wide dips to failure x 3sets

1st leg day in about 8 months…(yes, I was very very lazy for 8 months :-P)

Squats, 135 warmup for 10, 185X8, 225X3, 275X3…

Just to hit em without killing myself…next week: Kill myself on legs :slight_smile:

Hack Squat, figuring out my weights…90 for 10, 180 for 10, 270 for 10, 360 for 6.

Leg curls, 1 set 50x10, 2 sets 100x8

Leg Ext, 1 set 100lbsx10, 100x1x10, 200x8

some calf raises…

20 minutes cardio, abs (crunch machine dealio, hanging leg lifts and oblique machine…

Thats it!

Dynamic Snatch/Squat (Yes, my bastard Westside clone)

A) Pansy-ass Snatch: 95x3x8 (Just coming off of an ankle injury, haven’t done Olympics in over two months… hence the need for a light workout.)

B) Medium-Stance Speed Box Squat: 205x2x10

C) Shrugs: 315x5x2, 225xMany Reps (Never really done shrugs before. Turns out I suck at them.)

D) DB Hold for time: 120sX~20-30secX3

Rumbach,

Supinated grip on those pulldowns. The way that bar is curved I can’t see how you would do a pronated grip

I alternate between wide grip pullups and wide grip lat pulldowns. Just don’t have the strength yet to do only pullups, but I am getting there.

The supinated grip pulldowns are alternated between that V shaped bar (although I like my buck rack label better) and our Hammer Strength pulldown machine.

OVT Week 3 Day 2 - Legs and abs

You know the drill.

5 X 5 (pretty much) on:
Front squat
Lunges
1-leg back extension
Leg curl
Sumo deadlift, etc.

And some ab work. Fifth week into lifting seriously again following recent injuries and long laziness so the poundages are still too sucky to talk about, but improving pretty quickly. And hey, my belt got a notch tighter all on its own.

Ike, which is exactly why you should do them as im learning myself.

ME Bench day:

2 board press, pinkies just inside rings: 45x3, 95x3, 135x3, 185x3, 225x3, 245x1, 275x1, 295x1, 315x1, stapled at 325 after I had trouble balancing on the way down.

Barbell skullcrushers: 6x10 with 95.

Pressdowns: 3x10 with 150.

One-arm bench on stability ball: 3x15 with 40.

Bench Press 10x135 8x180 6x205 6x225
Wide Grip Bench Press 12x135 20x95

Standing Barbell Shoulder Press 10x65 8x85 6x115 6x135
Upright Row 12x135 20x95

Tricep Push Downs 10/10/10/10 Strip Set

Elbows to Knees 4x15

[quote]Dynamic Snatch/Squat (Yes, my bastard Westside clone)

A) Pansy-ass Snatch: 95x3x8 (Just coming off of an ankle injury, haven’t done Olympics in over two months… hence the need for a light workout.)

B) Medium-Stance Speed Box Squat: 205x2x10

C) Shrugs: 315x5x2, 225xMany Reps (Never really done shrugs before. Turns out I suck at them.)

D) DB Hold for time: 120sX~20-30secX3[/quote]

Hey Ike, I could have done that workout with you. I’m a pansy ass too! Looks like about the weight I use. Coming off a low back injury, just hurt my hip, and my ankle has been bothering me. I’m weak.

Can I just say for the record that after quad workout yesterday, and bussing tables all night, that my legs feel like jello.

Thanks weights!

Agreed. I found a weak link yesterday, I’m going to attack it.

So we’re all limpin’ into the seminar, eh? :slight_smile:

Addendum: Those Snatches were from the hang. (I’m a big puss from the hang [C&J too], which is why I’ve decided to do them exclusively for a while. Another weak link!)

Since people have posted for today, I’ll contribute.

Instead of waking up at 4:45 to go train, I slept in. Wednesdays are my off days.

8/10 DE Bench:
Bench-mini’s on all-10x45,5x95,3x115,3x135x10

Push-down-10x70x3
tri-extensions-8x30x2(1-arm)
Band Rows-10xpurple bandx4

8/11 DE Squat:
Box Squat-purple band on all
10x45,3x95,3x135,2x145x8

snatch-3x135x3
clean-3x135x3
speed deads- 1x205x5
shrugs-8x205,225,255,275x2

8/13 ME Bench
Floor Press-10x4,5x135,185,235,3x285,1x305,325,345,365,3x285x3
Narrow Grip Bench-5x175+chainsx5
Rear delt flyes-10x20x4
Lat Pull down-10x90x4
(last 2 supersetted)

This is my first week back after a 6 week lay-off after my last meet. I have been helping my son get ready for football, so I have been training strong-man events with him along with HIIT.

Wednesday, August 13, 2003

Pullup ladders (recovery day)
1, 2, 3
1, 2
1
Total=10

70 pound kettlebell military press:
2, 2, 1

Burpees (hard day):
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Recline on couch.

This thread is another reason why I think a Training Log or Continual Progress Forum would be a good idea.

:frowning:

^^totally agreed, and that discussion led to this.

I love seeing how other people are working towards their goals.

Agreed.

Today’s Workout:

Sittin on my ass.

I am a god.