Sunday, May 12, 2013
Foam Rolling and Dynamic Warmup
1) Standing Hurdle Jumps 3×1
2) Sumo DL 3×5, 2×1 – 155 lb, 170 lb x2, 185 lb, 200 lb
3) Paused SSB Back Squats 3×5 – 95 lb, 100 lb, 105 lb
4a) GHR 3×10
Held onto a 5 lb plate on my last set.
4b) 1/2 Kneeling Diagonal KB Chop 2×12
5a) Single-leg Ipsilateral KB RDL/Rufus DL 2×8
5b) Rolling Triceps 3×10
In the video from today, you might notice that I have my headphones in. That and/or a baseball cap on my head is my I-am-in-a-pissy-ass-mood-so-it-is-best-if-I-just-don’t-interact-with-anyone signal. I really didn’t have a good reason for my bad attitude (yes, I had a reason, but no, it wasn’t a good one), and afterall, it was my birthday so double shame on me. My lifts were all feeling good though so I just stuck with my “It’s my party, and I’ll cry if I want to” ‘tude, left it all at the gym, and enjoyed the rest of my 29th birthday with Zach Moore.
Monday, May 13, 2013
Foam Rolling and Dynamic Warmup
1) Overhead Med Ball Throws
2) Bench Press 3×5, 2×1 – 80 lb, 90 lb, 95 lb, 105 lb, 110 lb
3a) Chest Supported Row 3×8
3b) Pushups – 8, 7, 6
4a) Front Foot Elevated Reverse Lunges 3×8
4b) KB Overheads with Leg Lowering 2×12
5) KB Swings 5×10 – 24K
Tuesday, May 14, 2013
Dynamic Warmup
Heavy Sled Pulls
Heavy Prowler Pushes
Cooldown
Wall Press Abs 4×8
Biceps Curls 2×10
Breathing
Zach Moore always keeps track of how long it takes us to do our sled and Prowler workout, and he said today was done in record time! Not sure what that was all about, but the extra caffeine dose I had in the form of a Starbucks iced coffee might have been it!
Wednesday, May 15, 2013
Foam Rolling and Dynamic Warmup
1) Back Squats 3×5, 2×1 – 125 lb, 135 lb, 145 lb, 160 lb, 170 lb
Starting to get serious this week!
2a) Barbell RDLs 3×8 – 105 lb, 115 lb, 125 lb
2b) DB Bench Press 4×8 – 30 lb, 35 lb x2, 37.5 lb
3a) Foot Elevated Single-leg Hip Thrusts 3×10
3b) 3 Pt. DB Row 2×10
4) Bodysaw 2×10
5) Battling Ropes 10 sec on 60 sec off x9 rounds
Thursday, May 16, 2013
Dynamic Warmup
Airdyne Sprints
Turkish Getups
Cooldown and Breathing
Friday, May 17, 2013
Foam Rolling and Dynamic Warmup
1) Overhead Med Ball Throws
2) Bench Press 3×5, 1×2 – 85 lb, 90 lb, 95 lb, 105 lb, 115 lb
3a) Chest Supported Row 3×8
3b) Pushups AMAP from the floor – 8, 6, 4
4a) Front Foot Elevated Reverse Lunge 3×8
4b) KB Overheads with Leg Lowering
5) KB Swings 5×10 – 24K
This was a 4th lifting day for me this week, and for lifting after a super rough night at work, it went pretty well. I figure out my bench setup a little bit more every time I do it. Foot placement, back tightness, bar position – it’s all starting to make a little more sense to me. I like to think that I am a fast learner, but weight lifting is just not something that comes easy for me. As with most things, there is so much technique that goes into being a good lifter. I love it when a little weight lifting revelation clicks in my brain either because of a certain cue Zach has given me or because of watching someone else lift! Always learning and always getting better!
Saturday, May 18, 2013
Off Day