[05.11.2012] Deadlifts & Hill Sprints

AM

Dumbbell Snatch

  • 5 x 25lb
  • 5 x 35lb
  • 5 x 45lb

Deadlifts

  • 5 x 135
  • 3 x 185
  • 2 x 225
  • 1 x 235lb

Skipping rope before and after my main workout, plus core work at the end.

PM

Hill Sprints

  • 5 Uphill Sprints (lvl 2 - green hill)

Jogged and did some dynamic stretching as warm up, stretched at the end of the sprints.  My goal was 10 hill sprints but after 5th one I felt like throwing up.  My ass was on fire for the next few hours.

For the past few weeks I’ve been taking it easy.  I’ve had pains in my sternum and sometimes whenever I get up from laying down I get a slightly painful and annoying popping sound.  It’s not so bad anymore but I’m still staying away from any movements that aggravate it, such as dips. 

I finally invested in a foam roller, lacrosse ball, and strength bands for mobility work.  These simple tools are amazing, kneading my muscles never felt so painfully good.

[04.19.2012] Legs

Warm up

  • 4 x 45sec mountain climbers
  • 5min skipping rope
  • dynamic stretching

Main work

  • 4 x 30 squats
  • 4 x 10 single leg lunge
  • flutter kicks until fail
  • walking lunges until fail
  • 1 to 10 pyramid sets of lunges
  • 10 egg rolls
  • horse riding position until fail

Cool down

  • Slow controlled dynamic movement
  • stretch

All body weight work.  I’m typing this the next day and my legs are still toasted.

[04.13.2012] Training

Warm up

  • 5min skipping rope
  • Dynamic stretching
  • 20 glute bridge
  • 10 single leg glute bridge (each leg)
  • 20 squats
  • 20 lunges

Main work

  • 3 x 10 Egg Rolls
  • 3 x 10 Inverted Rows
  • 2 x 8 Assisted Pistol Squats (left leg is noticeably stronger and has more control)

Core work

  • 3 x 10sec plank hold, straight arms, elbows facing in using ST (not sure what you call this lol)
  • 2 x 15 rollouts (knees)

Cool down

  • Stretch

These guys are hilarious!  You gotta watch the rest of their videos on YT.

[04.12.2012] Shoulders

Warm up

  • 10min skipping rope
  • DS
  • 3 x 4 Handstand Push ups (against wall, holding dumbbells)
  • 3 x 8 Headstand Reverse Hyper extension
  • 3 x 6 Bridge Push ups

Core work

  • 3 x 10 rollouts (knees)
  • 2min plank
  • 1.5min side plank (each side)
  • Stretch

By the time I got to my 2nd and last set of handstand push ups I was busting out 2 in a row, at a time.  It got hella hard getting out of the hole.

[04.11.2012] Deadlifts

Warm up

  • 10min skipping rope
  • DS

Crisscrosses are getting buttery smooth.

Deadlifts (Cycle 4 - week 3)

  • 8 x 95
  • 5 x 135
  • 3 x 155
  • 5 x 170
  • 3 x 190
  • 3 x 215lbs

I jumped from week 1 to week 3… oh well.  I’ll just do week 2’s workout next week, then deload after that.

Core work

  • 2min Plank
  • 1min side plank (each side)
  • Stretching

I’ll be back to logging my training sessions pretty soon.

Happy Easter Everyone! :)

Skipping rope inspiration right here

Do whatever the fuck you wanna do!

[04.05.2012] Deadlifts

Deadlifts (Cycle 4 - week 2)

  • 9 x 95
  • 5 x 135
  • 3 x 150
  • 3 x 160
  • 3 x 180
  • 3 x 205lbs

Wide push ups (using parallets)

  • 4 x 6