Emme’s Training Log: New ZMF Apparel!!

Sunday, June 30, 2013

Foam Rolling and Dynamic Warmup

1) Back Squats 3×1 – 155 lb (belt), 175 lb (belt and knee wraps), 190 lb (belt and knee wraps)

OMG!  This was the first time putting the ol’ knee wraps on since the meet in December, and I had forgotten just how awful they feel!  On the other hand, I had forgotten just how good squats feel with them on.  I definitely had some more left in the tank today.  I am glad we are starting back with the wraps a few weeks out so that I have time to fully adjust to the pain and gain of them again.

2a) Paused Bench Press 3×3 – 85 lb, 90 lb, 95 lb

2b) 3 Month Baby PNF 2×6

3a) SSB Back Squats to a Box 2×4 – 115 lb, 135 lb

3b) Rolling Triceps Overheads 2×10

4) Battling Ropes 12 sec on/50 sec off x9 rounds

Spent the rest of this beautiful Sunday hanging out with some good friends and their adorable toddler!  I was pretty sad when Emily moved away after nursing school so I am thrilled to have her back in Indy.  I can’t say we exactly picked things up where we left off as that would have involved some serious daytime drinking downtown :), but it was a fun visit nonetheless and I’m looking forward to spending more time with her.

Tuesday, July 2, 2013

Foam Rolling and Dynamic Warmup

1) Bench Press Up to 1 rep max then 2×3 – 105 lb, 110 lb, 115 lb, 95 lb x2

2a) Paused Squat 3×3 – 115 lb, 125 lb, 135 lb

2b) Quadruped Walkouts 2×3

3a) Close Grip Bench 3×5 – 75 lb, 85 lb, 95 lb

3b) Seated Cable Row 3×10

4) Sled Pulls

Thursday, July 4, 2013

Got in a little 4th of July workout with some friends today!  It was squat and deadlift day for Gabe, Andrew, Zach, and I and energy systems day for Kristin.  Zach got his logo done for Zach Moore Fitness so I wasted no time naming myself the official fashion director of Zach Moore Fitness and hooking myself up with some ZMF apparel!  My lifts were all feeling pretty strong today so I am just going to go ahead and say that part of it must have been the new ZMF gear.  If anybody is interested in a ZMF shirt of your own, leave Zach a comment to let him know.  We are still looking into vendors and what not but should have some ready to go soon!

IMG_1052 IMG_1057

New Shirt - Shrugs
Zach getting in some shrugs in his new shirt

Foam Rolling and Dynamic Warmup

1) Sumo DL 1×2, 3×1 – 175 lb, 190 lb, 205 lb x2

2) 2 Board Bench Press 2×1, 1×3 – 110 lb, 120 lb, 105 lb

3) Squats 3×1 – 135 lb, 155 lb x2

4a) Incline DB Bench 3×8

4b) Tall Kneeling Lat Pulldown 3×10


Happy 4th to everyone!  Hope everyone has had a great holiday!

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