[ElJefe]

Hit the bench, deadlift, dragon-flags, DB incline press and hypers + WOD "Wade" (12 Thrusters + 8 pull-ups + 10 KB snatches)x5. It was murder

[Bill]

all consecutive:

60 push ups
60 squats

40,40 one leg squats (assisted)
22, 25 one hand push ups

[alecks]

want a huge thick back?

RACK DEADLIFTS.just below the knee,leaves the hamstrings out of the equations.gone from 315 to nearly 405lbs for 10-12 reps and im sore after every workout.staple for me.every muscle especially your traps will be fucked for days if you go heavy.thank me later

[LooTa]

Only warm up I do is riding my bike to the gym. I used to a big stretching routine before a workout, but am now convinced that it's not necessary - just more 'conventional wisdom' that can be safely disregarded.

and todays workout, pretty boring:

bench press - 5 x 5 @ 85kg
Deadlifts - 5 x 5 @ 120kg
Chins - 5 x 5 with 12.5kg weights. (moving up - goal is to do one handed chins)

[RougeNoir]

Legs
Jog from car to gym .15/mile

Machine assisted squats
90x8
135x6
160x4

45 degree leg press
315x8
405x6
455x4

Single-leg leg extensions
50(2)x8
60(2)x6
70(2)x4

Single-leg leg curls
40(2)x8
50(2)x6
60(2)x4

Calf Raises
250x8
260x6
270x4

Abs

I will incorporate lunges for next time. They hurt my tendons though.

[Captain Ahab]

I overextended a groin muscle while running (not sure if it is a pulled muscle or sprain but it definitely does not feel good) and now have to shelf my leg routine today (squats, leg presses), and cardio for the rest of the week. I guess I can get away with calf raises.

The inside of my upper inner thigh is real tender. It hurts like a bitch to lay down, left my leg up to put on my socks, or get in my car. Shifting positions in my sleep causes me to wince over and over. I am okay standing upright though and walking.

I am wondering how can I fast track my recovery. I was thinking taking a bath filled with Epsom salt.

[reaper23]

(12-11-2012 08:04 PM)LooTa Wrote:  

Only warm up I do is riding my bike to the gym. I used to a big stretching routine before a workout, but am now convinced that it's not necessary - just more 'conventional wisdom' that can be safely disregarded.

and todays workout, pretty boring:

bench press - 5 x 5 @ 85kg
Deadlifts - 5 x 5 @ 120kg
Chins - 5 x 5 with 12.5kg weights. (moving up - goal is to do one handed chins)

how old are you?

[reaper23]

cardio today:

3 rounds for time:

10 box jumps (30")
50 double unders (with the jump rope 2x under each jump)
400M sprint
90 second rest at each rouch

17:30 (i'm not much of a runner)

then,

max pull ups overhand grip: (8)
1" N hold

x 2

[deuce]

yesterday ran 20 minutes at a fast pace

Today:

bench 167.5#: 5, 5, 5
weighted chinup 25#: 8, 8
squat 180#: 5, 5, 11

[reaper23]

warm up:

2 mins jumping jacks
3 min wall quadriceps stretch

3 rounds:
10 squats
5 burpees with push up
5 standing long jump

3 reps each with oly bar:
jump and shrug
high elbows
muscle clean
power clean
squat clean

3 reps each with oly bar:
push press
push jerk
split jerk

clean and jerk:

135x2
135x2
155x2
180x2
200x1 (made one missed one)
185x2

then for time:

10 hang squat cleans at 145 lbs
50 KB swings at 45 lbs
5 hang squat cleans at 145 lbs
25 KB swings at 45 lbs

7:15

[ElJefe]

Hey reaper, you seem to be doing what I'd like to aim for. Post a thread about how you organize your workout and what gains you've seen.

[deuce]

34 y/o, 5'9" 155#

500m row
press 72.5#: 5, 5, 11
hammer curl 20#: 15, 15
squat 185#: 5, 5, 12

[WesternCancer]

Didn't lift all last week so I did a whole body barbell sesh today at a gym I don't normally go to and there were so many chodes, but also lots of super hot cougars. I was pacing between sets and all around going high energy. I think I freaked some people out Ahahaha.

Squats 260 3x5
Deadlift 3151x3
Pendlay row 150 3x5
Bench 150 5x3
Press 115 5x3

Then I fucked around with some clean and jerks. Came home ate steaks eggs butter and milk

[reaper23]

yesterday:

lots of stretching, mobility

deadlift

235x3
235x3
285x3
315x3
355x3
385x3
345x3

then,

3 rounds:

20 step ups to 24" with 40 lb dumbbell
20 lunges with 2 40 lbs dumbbells
20 situps with 25lb weight

my ass is sore as shit today!

[deuce]

12/17/12

20 minute fasted walk
bench 167.5#: 5, 5, 6
weighted chinup 27.5#: 8, 6
squat 185#: 5, 5, 13
shrugs 45#: 8, 8
3 sets of 8 burpees in 24 seconds or less, rest 1 minute between sets

[reaper23]

lacrosse ball mobility, jumping exercises, stretching

snatch:

105x3
125x1
140x1
150x1
160x1
170x1* PR
175 miss
175 miss

front squat

135x3
155x1
175x1
195x1
205x1
215x1
225x1* PR


this whole week is PR week. been working up to setting to 1RM's for the last couple of months. Time to see where things are.

[LooTa]

1RM time for me too. getting a handle on where I'm at so I can set goals for 2013. I Just pushed 110kg on the bench. I was hoping for more, but not too bad considering I weigh 84kg, and my triceps may have been a little fatigued at the time.

Goals for 2013 - increase bodyweight to 90kg, and bench press 130kg.

[deuce]

12/18/12

2 mile run
3 sets of 9 burpees in 27 seconds or less, rest 1 minute between sets
3 x 3 ladder chin-ups
2 minutes situps: 63

[reaper23]

mobility, stretching, cycles of squats/push ups/sit ups

warm up

clean and jerk PR day

135x3
155x1
195x1
205x1
215x1
225 miss
225x1
230x1* PR

ten lb PR

then-

3 rounds max pulls ups plus 10 toes to bar

5,4,3

[Praetor]

Going for PR today:

Squat 300 3x5
Bench 225 3x5
Deadlift 225 3x5

For some reason my deadlift is much worse than my squat but for most people it's the other way around. My current bodyweight is 235 and I'm aiming for 250 over the next 2 months or so. I'm still using Starting Strength but I will probably switch to Wendler's 5-3-1 sometime in early 2013. Anybody have luck with the 5-3-1 system?

[deuce]

12/19/12

press 75#: 5, 5, 14
EZ curl 55#: 15, 15
power clean: 95#, 95#, 100#, 100#, 105#
deadlift 165#: 14

[deuce]

12/20/12

fasted walk 20 minutes
3 sets of 10 burpees in 30 seconds or less, rest 1 minute between sets
3 x 3 ladder chin-ups

Looks like this is my last workout since the world's gonna end in a few hours.

[WesternCancer]

I ate a massive steak. Probably over 2lbs last night so I fasted today. Shopped all day. Broke my fast and ate curry then cheated and ate a.bunch of cookies. Made up for this by clean and jerking till I wanted to die. Then some arm swollertrophy and 15 min of high resistance elliptical machine.

[deuce]

12/22/12

warmup
5 min walk @ brisk pace
500m row

AMRAP in 12 minutes:
3 push press @ 95#
7 front squat @ 95#
10-12 foot rope climb (started from sitting position on the deck, keeping legs in an L shape)

8 complete rounds

I need to take a page from reaper23 and devote more time to warming up.

[deuce]

12/24/12
20 minutes fasted walk
3 sets of 12 burpees in 36 seconds or less
3 x 3 ladder chin-ups
press 77.5#: 5, 5, 15
weighted chinup 27.5#: 8, 7
squat 190#: 5, 5, 15