Deadlift:
Busted out my Inzer Fusion today to give it a test run.
462 X 1 straps down
495 X 1 straps up
523 X 1 straps up (PR) This felt really good.
Cambered Bar Good Mornings:
165 X 5
185 X 5
225 X 5
225 X 5
225 X 5
Kettle Ball Pull Thrus:
3 sets of 20
Abs
Showing posts with label cambered bar good mornings. Show all posts
Showing posts with label cambered bar good mornings. Show all posts
Friday, January 9, 2009
Tuesday, December 30, 2008
The Devil's Lair: Moar Deadlifts
Pin Pulls against quadded minis: 185x3
225x3
265x3
285x1
305x1
315x1
335xMiss
Ted said that I missed the last one because I was loose at the start(but my form overall was better). I need to work on pulling the slack out of the bar, and of course, getting stronger hamstrings. Ted said that the bands were ~180 or so at the top. Good to know my lockout is pretty strong.
Cambered Bar Suspended GM's: 150x5
180x5
200x5
220x5, 5, 5
These felt awesome in a really brutal way. I really feel these in the glutes/hams, which is exactly where I need work.
PROWLER (plate count is total weight on prowler): 2 plates x 2 trips
2plates + 2 25's x 2
4 plates x 2 (this sucked)
Reverse Hyper and Abs to finish.
I have been learning the conjugate system from Ted, and he wants me to keep with the westside methods while I am still at UCLA. I figure it can work like this:
Monday: ME Lower
Tuesday: DE Bench
Thursday: DE Lower
Saturday: ME Bench
He has me using straight weight for most of this, so its all good.
225x3
265x3
285x1
305x1
315x1
335xMiss
Ted said that I missed the last one because I was loose at the start(but my form overall was better). I need to work on pulling the slack out of the bar, and of course, getting stronger hamstrings. Ted said that the bands were ~180 or so at the top. Good to know my lockout is pretty strong.
Cambered Bar Suspended GM's: 150x5
180x5
200x5
220x5, 5, 5
These felt awesome in a really brutal way. I really feel these in the glutes/hams, which is exactly where I need work.
PROWLER (plate count is total weight on prowler): 2 plates x 2 trips
2plates + 2 25's x 2
4 plates x 2 (this sucked)
Reverse Hyper and Abs to finish.
I have been learning the conjugate system from Ted, and he wants me to keep with the westside methods while I am still at UCLA. I figure it can work like this:
Monday: ME Lower
Tuesday: DE Bench
Thursday: DE Lower
Saturday: ME Bench
He has me using straight weight for most of this, so its all good.
Tuesday, December 23, 2008
The Devil's Lair: Deadlift
So it was deadlift day today. I started out with my conventional DL. Hillary told me to really get tight behind the bar and load my hamstrings. I felt it on the later sets, but my hamstrings are weak so it didn't help.
Conventional: 315x1
345x1
365x1 PR
Then Ted had me put on my suit to see what my sumo looked like. Ted gave me a bunch of pointers (which in the end amounts to what Dave does in his pull - Good Job Dave). Ted mandated that I pull sumo for the meet.
Sumo pulls: 275x1, 1, 1
315x1, 1, 1
Chain-Suspended Giant Cambered Bar Good Morning (Feet on Fire): 110x5
150x5
180x5, 5, 5
I really like these. The camber makes the movement a lot easier on the shoulders and this really hammered my hams (lol).
PROWLERRR: 25's x 2 trips
45's x 4 trips (Was only supposed to do 2 trips but I forgot)
45's + 25's x 2 trips (hard)
And the regular warm-up sled, rev hyper, and abs apply. Been pushing the weight/reps on these every workout. I have the feeling I'm going to come back 10 lbs heavier with most of that being on my lower back.
ALSO, Dave. We need a cambered/Safety squat bar and a sled/prowler. These things are awesome. Possibly a Monolift as well (just kidding about that one).
Conventional: 315x1
345x1
365x1 PR
Then Ted had me put on my suit to see what my sumo looked like. Ted gave me a bunch of pointers (which in the end amounts to what Dave does in his pull - Good Job Dave). Ted mandated that I pull sumo for the meet.
Sumo pulls: 275x1, 1, 1
315x1, 1, 1
Chain-Suspended Giant Cambered Bar Good Morning (Feet on Fire): 110x5
150x5
180x5, 5, 5
I really like these. The camber makes the movement a lot easier on the shoulders and this really hammered my hams (lol).
PROWLERRR: 25's x 2 trips
45's x 4 trips (Was only supposed to do 2 trips but I forgot)
45's + 25's x 2 trips (hard)
And the regular warm-up sled, rev hyper, and abs apply. Been pushing the weight/reps on these every workout. I have the feeling I'm going to come back 10 lbs heavier with most of that being on my lower back.
ALSO, Dave. We need a cambered/Safety squat bar and a sled/prowler. These things are awesome. Possibly a Monolift as well (just kidding about that one).
Saturday, December 20, 2008
4 Star Deads
I recently got my Inzer Fusion deadlift suit so I used it with straps down today to break it in.
Deadlift:
475 X 3
This 19 year old, 180 something lb guy named Spencer deadlifted 500 X 8 today. He was really pissed because he was going for 10 reps.
Band Resisted Deadlifts (we draped the band over the bar and stepped on it):
225 X 1 (green)
225 X 1 (blue)
245 X 1 (blue)
275 X 1 (blue)
295 X 1 (blue)
I like these.
Cambered Bar Good Mornings:
155 X 5
205 X 5
265 X 5
295 X 5
315 X 3
Banded Back Extensions (purples):
3 sets of 25 reps
Deadlift:
475 X 3
This 19 year old, 180 something lb guy named Spencer deadlifted 500 X 8 today. He was really pissed because he was going for 10 reps.
Band Resisted Deadlifts (we draped the band over the bar and stepped on it):
225 X 1 (green)
225 X 1 (blue)
245 X 1 (blue)
275 X 1 (blue)
295 X 1 (blue)
I like these.
Cambered Bar Good Mornings:
155 X 5
205 X 5
265 X 5
295 X 5
315 X 3
Banded Back Extensions (purples):
3 sets of 25 reps
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