Klokov Press
45 x20
70 x15
95 x8
120 x8
155 x4
185 x3
210 x1
Will be trying for 225 soon. That'll be a fun day.
OHP (strict up until the top few reps)
225 x3
230 x3
235 x3
245 x3
185 x8 x2 (fast as possible in pairs, I dubbed this, the double tap- so 2 x2 4 times)
Cable Shrugs
300 x12
360 x12
400 x12
These have another name, but I forget it. Long hold on last reps
Incline Press Machine
135 x3 x10
Some random hamstring mobility stuff.
Wednesday, July 25, 2012
Monday, July 23, 2012
Workout 23 July 2012
Squats
135 x10
225 x8
315 x8
405 x5
455 x3
500 x3, 4, 4
I was originally going to go for 20 total reps with 500, but this is still a lot of reps with 500+. I don't think even when I squatted over 600 I did more than 10 reps with 500+. I don't think I could hit 555 x5 right now, but I moved to low bar and my hamstrings and butt are getting more involved, which is helping with the terrible hamstring inflexibility/pain I have been dealing with. Stretching helps, but not that much. I was surprised with how fast my low bar is- 455 was quicker than I was expecting. I did squat some on Saturday- 365 x8 x3- high bar, but slower than 455 was here. Insights into things for me. I was also planning on doing some overhead pressing, but my wrists were destroyed.
TRX Squats s/s with TRX planks
10 reps/ 15 sec
10 reps/ 15 sec
10 reps/ 20 sec
I hate these, hence why I do them.
Jumps
Standing x5
Broad x3
Fin. KB swings are stuck around 400 every other day in 30-50 rep sets. I think I'll go to 200 every day- it will be a balance of some conditioning without destroying my gains.
135 x10
225 x8
315 x8
405 x5
455 x3
500 x3, 4, 4
I was originally going to go for 20 total reps with 500, but this is still a lot of reps with 500+. I don't think even when I squatted over 600 I did more than 10 reps with 500+. I don't think I could hit 555 x5 right now, but I moved to low bar and my hamstrings and butt are getting more involved, which is helping with the terrible hamstring inflexibility/pain I have been dealing with. Stretching helps, but not that much. I was surprised with how fast my low bar is- 455 was quicker than I was expecting. I did squat some on Saturday- 365 x8 x3- high bar, but slower than 455 was here. Insights into things for me. I was also planning on doing some overhead pressing, but my wrists were destroyed.
TRX Squats s/s with TRX planks
10 reps/ 15 sec
10 reps/ 15 sec
10 reps/ 20 sec
I hate these, hence why I do them.
Jumps
Standing x5
Broad x3
Fin. KB swings are stuck around 400 every other day in 30-50 rep sets. I think I'll go to 200 every day- it will be a balance of some conditioning without destroying my gains.
Friday, July 20, 2012
20 July 2012
Squats
135 x8
225 x8
315 x8
365 x8 x3- these were too slow, done in double set- 3 reps, 6 breaths, 3 reps, rack, then the next set. 4 times through.
KB Swings
650 x62 lb
Yeah, these suck, but I'm starting to be able to crank out sets of 50 with more ease.
135 x8
225 x8
315 x8
365 x8 x3- these were too slow, done in double set- 3 reps, 6 breaths, 3 reps, rack, then the next set. 4 times through.
KB Swings
650 x62 lb
Yeah, these suck, but I'm starting to be able to crank out sets of 50 with more ease.
Thursday, July 19, 2012
19 July 2012
Reverse Grip Incline Bench
45 x15
95 x12
135 x8
185 x3 x3
Face Pull
105 x12
125 x12
145 x3 x12
Klokov Press
135 x6
165 x5
185 x3
205 x1- Wasn't expecting to hit that as easily as I did.
Push Press
225 x3
255 x1
Close Grip Bench
225 x4 x6
Jumps
15 total, regular, broad, box, depth
Shoulders are feeling pretty healthy. I brought my grip in too close on the push presses, nearly destroyed my wrists.
45 x15
95 x12
135 x8
185 x3 x3
Face Pull
105 x12
125 x12
145 x3 x12
Klokov Press
135 x6
165 x5
185 x3
205 x1- Wasn't expecting to hit that as easily as I did.
Push Press
225 x3
255 x1
Close Grip Bench
225 x4 x6
Jumps
15 total, regular, broad, box, depth
Shoulders are feeling pretty healthy. I brought my grip in too close on the push presses, nearly destroyed my wrists.
Monday, July 16, 2012
16 July 2012
weighted hamstring stretch
45 x3 x30 sec
klokov presses
45 x20, 15
65 x12
deadlifts
185 x10
275 x5
365 x5
455 x1
545 x1
My hamstrings are the real limit right now- they're tighter than they've ever been. Doing lots to try and up mobility.
dimel deadlifts
135 x3 x8
lots of stretching.
45 x3 x30 sec
klokov presses
45 x20, 15
65 x12
deadlifts
185 x10
275 x5
365 x5
455 x1
545 x1
My hamstrings are the real limit right now- they're tighter than they've ever been. Doing lots to try and up mobility.
dimel deadlifts
135 x3 x8
lots of stretching.
Thursday, July 12, 2012
12 July 2012 Workout
Man, pressing is killer after almost a month off. Never gonna let that one happen again.
klokov presses
45 x15
65 x15
80 x12
95 x10
115 x3 x8
sticking to higher reps here until I get this pattern down. A little funky, but it works
z-presses w/ fat grips
115 x5
125 x3
135 x6 x3
lower reps, higher sets. Goal is to hit 250 x6 x3 by the end of the year (with fat grips)
reverse flyes
20 x3 x15
ropes
2 rounds of 30 seconds dueling ropes
Also, have done around 1800 kb swings with the 62 lber in the past three days. It's killer.
klokov presses
45 x15
65 x15
80 x12
95 x10
115 x3 x8
sticking to higher reps here until I get this pattern down. A little funky, but it works
z-presses w/ fat grips
115 x5
125 x3
135 x6 x3
lower reps, higher sets. Goal is to hit 250 x6 x3 by the end of the year (with fat grips)
reverse flyes
20 x3 x15
ropes
2 rounds of 30 seconds dueling ropes
Also, have done around 1800 kb swings with the 62 lber in the past three days. It's killer.
Tuesday, July 10, 2012
Updates 10 July 2012
10 July 2012- Squatting
jump squats
135 x5
225x5
squats
315 x8
405 x5
495 x3
545x1
I was going to do more with 545, but I was trying to stay unbelted, and I don't think a second rep would have gone well. Next week I'll try and get in a double, maybe 3 singles with 545
jumps
box x5
broad x5
depth x3
trx planks
20 sec- out front, semi superman
30 sec- hands by side, more of a pushup
I'm also doing a lot of kb swings- just got a 62 lb one for cheap. Doing them for conditioning/ back rehab. Helping a lot. I don't think I'll squat over 600 until this fall when I'm back in a gym with bars that can actually handle that kind of weight.
Also, I wanted to take time and endorse the Swole at Every Height Blog . I am an avid support of the SAEH movement. Swole is not a choice- it is who I am.
jump squats
135 x5
225x5
squats
315 x8
405 x5
495 x3
545x1
I was going to do more with 545, but I was trying to stay unbelted, and I don't think a second rep would have gone well. Next week I'll try and get in a double, maybe 3 singles with 545
jumps
box x5
broad x5
depth x3
trx planks
20 sec- out front, semi superman
30 sec- hands by side, more of a pushup
I'm also doing a lot of kb swings- just got a 62 lb one for cheap. Doing them for conditioning/ back rehab. Helping a lot. I don't think I'll squat over 600 until this fall when I'm back in a gym with bars that can actually handle that kind of weight.
Also, I wanted to take time and endorse the Swole at Every Height Blog . I am an avid support of the SAEH movement. Swole is not a choice- it is who I am.
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