[reaper23]

30 minutes of mobility, stretching

deadlifts

235x3
235x3
290x1
350x1
390x1
415x1
425x1

Goal for 2013 is 500lb deadlift

[WesternCancer]

Yesterday's sesh
Warm-up then

Squats 240 3x8, 285 3x1
Shoulder press 115 5x3
Push press 145 5x1
Machine press 180 3x8

[reaper23]

mobility

push press

135x2
155x2
175x2
195x2
205x2
210x2 (made one missed one)

three rounds:

3 wall walk (from push up to handstand)
6 pull ups
30 second N hold

[reaper23]

mobility, stretching

snatch

95x3
125x3
145x3
145x3

front squat

135x5
155x5
185x5
185x5

[RougeNoir]

All numbers in lbs. Fuck splitting upper body into two days. I did it all today:

Cable seated rows
120x8
130x6
140x4

Lat pull downs
140x8
150x6
160x4

Flat bench 180°
185x8
205x6
225x4

Incline bench
115x8
125x6
135x4
Something is wrong with my left shoulder/deltoid. It makes incline bench very difficult.

Dumbbell shrugs

60(2)x8
70(2)x6
75(2)x4

Dumbbell open wrist curls

35(2)x8
40(2)x6
45(2)x4

Seated curls

45x8
50x6
55x4

Abs and calves

[reaper23]

12/4/12

21-15-19 reps

45 lb single arm snatch left arm x 21
45 lb single arm snatch right arm x 21
pull ups x 21

45 lb single arm snatch left arm x 15
45 lb single arm snatch right arm x 15
pull ups x 15

45 lb single arm snatch left arm x 9
45 lb single arm snatch right arm x 9
pull ups x 9

12:27

3 sets of max push ups
20, 15, 12

[reaper23]

12/5/12

deadlift

255x5
325x5
360x5

3 x max pull ups (light band)
13, 8, 3

[juice]

30 min cardio
squats 4x10
leg extension 4x10
barbell reverse lunges 4x10
lying leg curls 4x10
calf raises 4x10

[reaper23]

50 double unders

30-20-10

knees-to-elbows x 30
wall ball with 20 lbs x 30

x 20

x 10

50 double unders

[LooTa]

Bench press 5 x 5 @ 185
Deadlift 5 x 5 @ 265
Chins 5 x 5 with 22lb weight

[juice]

20 min HIIT
indoor soccer match
dumbbell bench press 4x10/8/6/failure
incline barbell bench press 4x10/8/6/failure
cable crossover 4x10/8/6/failure
dips 4x6
tricep pushdown 4x10/8/6/failure

[reaper23]

stretching, mobility

clean and jerk

135x3
150x3
170x3
185x3
195x3

as many rounds as possible in four minutes:

165lbs clean and jerk x 2 + 6 burpies

four rounds

[Architekt]

Finally started on a lifting routine again today. Need to work out where I'm at in terms of strength, etc, though. Here's how it went

Shoulders & legs

Lat raises: 12 reps @ 5Kg, 4 reps @ 7.5Kg, 3 reps @ 6Kg
Upright rows: 8 reps @ 30Kg, 6 reps @ 30Kg, 4 reps @ 30Kg
Behind neck press: 8 reps @ 20Kg, 5 reps @ 20Kg, 3 reps @ 20Kg
Squats: 12 reps @ 20kg, 8 reps @ 20Kg, 6 reps @ 20Kg
Deadlifts: 5 reps @ 40Kg

I was initially planning to pyramid the weight up, but I think I started it too high. Feels bad being so low again, but at least I'm getting back into it. I'm probably going to change the behind press to military press, and I'm thinking about adding shrugs. Chest and biceps day tomorrow.

[LooTa]

squats 5 x 5 @ 100kg
o/h press 5 x 5 @ 60kg
Lat pulldowns 5 x 5 @ 14 (5kg per plate I think. I hardly ever use the machines)
seated calf raises 5 x 8 @ 80kg

[reaper23]

thoracic spine mobility, shoulder mobility, ten minute warm up

5 rounds for time:

12 x 140 lbs deadlift
9 x 140 lbs hang power clean
6 x 140 lbs push jerk

14:57

[deuce]

Doing the linear progression from Greyskull:

34 y/o male, 5"9' 155#

press 70#: 5, 5, 14
EZ curl 55#: 15, 15
squat 175#: 5, 5, 11
3 sets of 6 burpees in 18 seconds or less, rest 1 min between each set
3 x 3 ladder chin-ups (1-2-3 each set)

[Architekt]

Chest/biceps day (added in a forearm lift too)

Bench press: 12 @ 20Kg, 8 @ 30Kg, 6 @ 40Kg
Incline BP: 12 @ 20Kg, 8 @ 30Kg, 6 @ 35Kg
Flies: 12 @ 5Kg, 8 @ 7.5Kg, 8 @ 8.5Kg
Barbell curls: 12 @ 10Kg, 8 @ 20Kg, 4 @ 25Kg
Reverse curls: 12 @ 5Kg, 8 @ 10Kg, 6 @ 15Kg

Just noticed I forgot to do incline curls. Whoops.

Triceps/back day tomorrow.

[Captain Ahab]

Back and Bi Tuesday

Pull ups 4X12-15

Rows 4X12-15

Lat Pull Down 4X12-15

Barbell Curls 4X15

Dumbbell Hammer Curls 4X15

Incline Bicep Curls 4X15

Light weights, 1 minute rest between the multiple sets. Obviously I am going for the toned look.

I like my results so far.

If only I can leave the chips and queso dip alone.

[Snowflake]

I don't want to hijack the thread but do you guys always cardio warm up/ stretch/ foam roll before workouts? I never do and so far I seem to be doing fine I'm just wondering how it's going to work out in the long run. Anyway here's the workout I did today:

running a standard 5x5 stronglifts

Squat 5x5 230lb

Bench 5x5 160lb

Rows 5x5 160lb (I think I'm not pushing myself enough on this lift but I find it way too uncomfortable after the first two reps and I just stick with a weight I can handle relatively easily)

EDIT: I do warm up sets with 1/4, 1/2 weight before the full weight lift

[ElJefe]

All the exercises you're doing don't require much mobility, although I question your squats. Some people are lucky and have fine ankle/hip/glute mobility and can do great squats without much prep.

For me proper warm-up is critical if you're going to squat heavy weights (+300lbs), and to get the most of the exercise and a good ROM you need to really get those joints nice and limber.

[ElJefe]

reaper should start his own thread, he's doing serious stuff!

[reaper23]

just back from gym this morning:

snatches

95x2
95x2
125x2
135x2
155x2
160x2
155x2

front squats

(for some reason I cant front squat for shit. I can front squat more at the bottom of a clean than i can doing a normal front squat. anyway, i broke it all down and have been trying to rebuild it over the last few months)

155x3
170x3
180x3
195x3
175x3

[reaper23]

(12-11-2012 07:06 AM)Snowflake Wrote:  

I don't want to hijack the thread but do you guys always cardio warm up/ stretch/ foam roll before workouts? I never do and so far I seem to be doing fine I'm just wondering how it's going to work out in the long run.

how old are you?

because once you reach a certain age, I think that the answer to this question becomes self evident

i used to hate warming up, thought it was a waste of time and energy.

now i wish the warm ups last longer. even with mobility (lacrosse ball work, foam roller etc), stretching (dynamic, static and assisted) and low weight/body weight warm ups - i still dont feel like i'm really going until midway through the real work out.

all that prep time will save you in the long run my friend.

[Snowflake]

(12-11-2012 07:10 AM)ElJefe Wrote:  

All the exercises you're doing don't require much mobility, although I question your squats. Some people are lucky and have fine ankle/hip/glute mobility and can do great squats without much prep.

For me proper warm-up is critical if you're going to squat heavy weights (+300lbs), and to get the most of the exercise and a good ROM you need to really get those joints nice and limber.

ElJefe would you recommend more warming up before squatting? When you say you are questioning my squats are you referring to form?
I read Starting Strength and watched Mehdi's squat instructional video; I believe I have good enough form however I don't know anyone reliable enough in my gym to ask him to assess any problems my form might have. Personal trainers working there all have skinny legs and huge upper bodies and of the few people that actually use the squat rack in my gym nobody lifts above 150.

(12-11-2012 07:46 AM)reaper23 Wrote:  

(12-11-2012 07:06 AM)Snowflake Wrote:  

I don't want to hijack the thread but do you guys always cardio warm up/ stretch/ foam roll before workouts? I never do and so far I seem to be doing fine I'm just wondering how it's going to work out in the long run.

how old are you?

because once you reach a certain age, I think that the answer to this question becomes self evident

i used to hate warming up, thought it was a waste of time and energy.

now i wish the warm ups last longer. even with mobility (lacrosse ball work, foam roller etc), stretching (dynamic, static and assisted) and low weight/body weight warm ups - i still dont feel like i'm really going until midway through the real work out.

all that prep time will save you in the long run my friend.

What exercises would you recommend reaper? You are confirming my doubts regarding having problems in the long run

EDIT: forgot about the first question. I'm 20 6'0'' 175. Thanks for the input guys

[reaper23]

@snowflake

mobility with the lacrosse balls in your hip flexors, grind that area out on each side for two to three minutes.

practice sitting in a full olympic squat depth

lunge complexes: forward lunge, side lunge on one side then switch over to other side: pigeon stretch, forward lunge, side lunge...switch...pigeon stretch, forward lunge, side lunge...etc for 3 minutes

body weight squat, squat jump, tuck jump x 10

these are just ideas

i'm 36 almost 37 years old man, and i can tell you that the warmup is fucking crucial.

you may not think that it is now but you could save yourself some hassle down the road by taking care of yourself now