Deadlift
225 x 5
275 x 8
315 x 8 @8
365 x 8 @8 PR
I miss my suit for deadlift, but I want to get some more off the floor strength
High Pulls
135 x 3
155 x 3
185 x 3
205 x 3
185 x 3, 3
205 x 3, 3
Hamstrings n' things
Showing posts with label high pull. Show all posts
Showing posts with label high pull. Show all posts
Saturday, April 28, 2012
Monday, January 17, 2011
Week 3 Squat
Squat:
135x5
185x3
225x3
255x3
275x3
315x1
325x1
335x1
295x5
High Pull:
135x3
185x3
205x3x3
Deadlift:
245x3
295x3
315x3
335x3
355x3
Abs 3 sets
Need to do a bit more work on my squat. 335 was harder than it should have been. Deadlift may take a bit of a back seat for these next few weeks leading up to the meet so I can work harder on my squat. These speed deadlifts were actually fast, which is a very good sign.
135x5
185x3
225x3
255x3
275x3
315x1
325x1
335x1
295x5
High Pull:
135x3
185x3
205x3x3
Deadlift:
245x3
295x3
315x3
335x3
355x3
Abs 3 sets
Need to do a bit more work on my squat. 335 was harder than it should have been. Deadlift may take a bit of a back seat for these next few weeks leading up to the meet so I can work harder on my squat. These speed deadlifts were actually fast, which is a very good sign.
Tuesday, January 11, 2011
Personal problems
Bench
175 x 3 x 2
175 x 2+f
165 x 3 x 2
Dammit dammit dammit dammit
2-board Bench:
185 x 3
175 x 5 x 3
Pause Bench:
145 x 3
155 x 3 x 2
High pulls
135 x 5
155 x 5 x 3
Noticed how sore my traps were after cleans so I decided to expand on it
Pull ups superset
BW x 18
BW x 15
BW x 14
BW x 12
abceps
Monday, January 10, 2011
Week 2 Squat
Squat:
135x5
185x3
225x3
255x3
275x3
295x3
315x3
275x8
Deadlift (speed):
275x5
295x5
315x5
High Pulls:
135x5
155x3
185x3x4
Barbell Curls:
65x5
95x5
105x3
Good lifting. My squat is getting back to where it needs to be, and the speed deadlifts almost felt like I was going to try and clean the weight.
135x5
185x3
225x3
255x3
275x3
295x3
315x3
275x8
Deadlift (speed):
275x5
295x5
315x5
High Pulls:
135x5
155x3
185x3x4
Barbell Curls:
65x5
95x5
105x3
Good lifting. My squat is getting back to where it needs to be, and the speed deadlifts almost felt like I was going to try and clean the weight.
Monday, August 9, 2010
8/9 531 Squat
Week 2 Cycle 1
Squat:
215x3
245x3
275x11 PR (+2 Reps, w/better form and depth)
Front Squat:
165x5, 5 (tried the harness - did not like)
Power Cleans and High Pulls:
A bunch of sets with 3's and 5's, most around 135. Hit 160x2 Power Clean, which is a PR. Just going to stick with high pulls.
GHR Abs:
10x10, 10
This training session should be prefaced with the fact that I spent most of the day today with what seemed to be a mild case of food poisoning (Foreman grill didnt cook the chicken right). Pepto Bismol MAX saved me, and allowed me to do some SERIOUS work in the gym today. I hit an all-time squat rep PR, and 275 felt ridiculously light on my back. SICKNESS=STRENGTH.
I will most definitely be re-adjusting my maxes for next cycle on squat and bench.
Squat:
215x3
245x3
275x11 PR (+2 Reps, w/better form and depth)
Front Squat:
165x5, 5 (tried the harness - did not like)
Power Cleans and High Pulls:
A bunch of sets with 3's and 5's, most around 135. Hit 160x2 Power Clean, which is a PR. Just going to stick with high pulls.
GHR Abs:
10x10, 10
This training session should be prefaced with the fact that I spent most of the day today with what seemed to be a mild case of food poisoning (Foreman grill didnt cook the chicken right). Pepto Bismol MAX saved me, and allowed me to do some SERIOUS work in the gym today. I hit an all-time squat rep PR, and 275 felt ridiculously light on my back. SICKNESS=STRENGTH.
I will most definitely be re-adjusting my maxes for next cycle on squat and bench.
Thursday, June 3, 2010
Errday
Deadlift
395 x 1
420 x 1 (puur)
Cleans
135 x 2
145 x 2
155 x 1
High pulls
165 x 1 x 3
doot doot doo...
My form on cleans is pretty bad so I did some more singles at 135 after this to reinforce form. I can get the bar where it needs to be but I can't drop down into it quick enough.
Hyperextensions
Tuesday, March 16, 2010
3.15.10--Finals Squat
Had to have a very rushed squat day to accommodate my finals schedule.
Squat:
warmups
95x5
135x5
175x5x5
As much as I hated Dave for making me do all those Hip Adductors, these felt the best in the hole that I ever felt.
Calves:
1 set until it hurt too much
High Pulls:
115x6
Cleans:
115x4
115x5
Gotta remember to keep my hands wide on these.
Went back to my room to study/light farts on fire with Luke.
Squat:
warmups
95x5
135x5
175x5x5
As much as I hated Dave for making me do all those Hip Adductors, these felt the best in the hole that I ever felt.
Calves:
1 set until it hurt too much
High Pulls:
115x6
Cleans:
115x4
115x5
Gotta remember to keep my hands wide on these.
Went back to my room to study/light farts on fire with Luke.
Tuesday, March 9, 2010
3.8.10--Canberra DAY! SKWAT
Okay I've fully celebrated Canberra Day and do not feel like editing even if its an egredfadiou smicstact i make,
WAHT DO YOU WANT FROM ME>
1. SQUAT
ewarmups
95x5
135xx5
175x5x4
204x1
2. Front SQUAT
95x5
3. Hip ADDUCTORSAAA
To put it in Clauy tertms:
10x10
@145
4. High Pulls
95x6
5. Cleans
95x5x2
6. CalvesL
140xuntil it hurtx2
165xuntil it hurt
7. Transversus
4 sets (including Dave being a total ASSHOLE) (JK <3>
WAHT DO YOU WANT FROM ME>
1. SQUAT
ewarmups
95x5
135xx5
175x5x4
204x1
2. Front SQUAT
95x5
3. Hip ADDUCTORSAAA
To put it in Clauy tertms:
10x10
@145
4. High Pulls
95x6
5. Cleans
95x5x2
6. CalvesL
140xuntil it hurtx2
165xuntil it hurt
7. Transversus
4 sets (including Dave being a total ASSHOLE) (JK <3>
Friday, January 22, 2010
Deadlifting
Deadlift
384 x 1 (PR)
The PR stands for "pretty reasonable." Props to Kyle for both the belt and chalk.
Tried to use Kyle's bands; attempted octuple purples with hilarious results, so I just did
High pulls
151 x 3 x 3
Good mornings
135 x 5
155 x 5
185 x 3 x 2
Honestly, while they felt almost too easy, I got the best stretch with 135 and 155 so I might keep at that weight next time
Hamstring curls, abs superset
Saturday, January 16, 2010
1.16.10--Deadlift
Deadlift
155x5
185x3
205x1
235x3
Good Mornings off Pins
warmups
95x5
135x5x3
155x5
High Pulls (explosiveness)
60x5x3
110x5x4
Banded Hamstring
4 sets
Cable Abs
4 sets
UCLA v. USC
Epic fail.
Just for shits and giggles (mentioned today because of background song)
http://www.youtube.com/watch?v=rRb0NMvR2mk
155x5
185x3
205x1
235x3
Good Mornings off Pins
warmups
95x5
135x5x3
155x5
High Pulls (explosiveness)
60x5x3
110x5x4
Banded Hamstring
4 sets
Cable Abs
4 sets
UCLA v. USC
Epic fail.
Just for shits and giggles (mentioned today because of background song)
http://www.youtube.com/watch?v=rRb0NMvR2mk
Wednesday, December 2, 2009
Squat--12.1.09
Clean shaven, I strutted into the Wooden Center to get my sweat on. Who knew this week was Max Week? Also, I decided I've had enough fucking around and I'm going to start hitting depth regularly...so I did.
Squats:
warmups
135x5
145x5
165x3
185x3 (Luke said my depth was good so PR by a lot...old PR was 135 with proper depth)
I considered going for a 1 rep max here, but felt tired and knew there was a lot of workout left, so I'm saving that for a later date.
Also, I'm finally getting comfortable holding the bar lower on my back (Matt and everyone else agreed it was way to high on my back before). This is making my squat improve overall.
Box Squats:
135x4x2
145x4
155x4
Cleans/High Pulls:
I tried to clean, but my form is awful and I almost fell after one attempt at 111. I just decided to do high pulls and work on explosiveness from my legs.
121x4
131x3
141x2
161x1 (not really high enough)
Mule kicks (Eagle Glute machine):
210x8x3 for each leg (pretty easy with the right leg, brutally hard for my left)
Ab Cable Pulldown:
60x10
80x10x2
This really killed my pinky fingers, which felt jammed by the black part of the rope thing
Incline Abs:
Body weightx10x3
Since I've hit two maxes this week, I'll do an updated tally here:
Bench Press: 165
Squat: 185 (haven't tried a 1 rep max though)
Deadlift: 280
Total: 630
Squats:
warmups
135x5
145x5
165x3
185x3 (Luke said my depth was good so PR by a lot...old PR was 135 with proper depth)
I considered going for a 1 rep max here, but felt tired and knew there was a lot of workout left, so I'm saving that for a later date.
Also, I'm finally getting comfortable holding the bar lower on my back (Matt and everyone else agreed it was way to high on my back before). This is making my squat improve overall.
Box Squats:
135x4x2
145x4
155x4
Cleans/High Pulls:
I tried to clean, but my form is awful and I almost fell after one attempt at 111. I just decided to do high pulls and work on explosiveness from my legs.
121x4
131x3
141x2
161x1 (not really high enough)
Mule kicks (Eagle Glute machine):
210x8x3 for each leg (pretty easy with the right leg, brutally hard for my left)
Ab Cable Pulldown:
60x10
80x10x2
This really killed my pinky fingers, which felt jammed by the black part of the rope thing
Incline Abs:
Body weightx10x3
Since I've hit two maxes this week, I'll do an updated tally here:
Bench Press: 165
Squat: 185 (haven't tried a 1 rep max though)
Deadlift: 280
Total: 630
Friday, November 20, 2009
11.20.09 Surprise Deadlifting Day
Since I can't go tomorrow, I hit up the Wooden Center today (despite being a little sore still).
Deadlift:
warmups
221x5 (1 Heavy Set)
175x5x2 (2 sets focusing on good form)
Stiff-legged Deadlift:
155x8x3
High Pulls:
111x6
At this point, my hands were so ripped up, I just said "fuck it."
Cable Rows:
40 (each hand)x10
45 (each hand)x10
50 (each hand)x10x2
60 (each hand)x8
Tonight and tomorrow afternoon I have the pleasure of jumping up and down and making a shit load of noise. GO BRUINS.
Deadlift:
warmups
221x5 (1 Heavy Set)
175x5x2 (2 sets focusing on good form)
Stiff-legged Deadlift:
155x8x3
High Pulls:
111x6
At this point, my hands were so ripped up, I just said "fuck it."
Cable Rows:
40 (each hand)x10
45 (each hand)x10
50 (each hand)x10x2
60 (each hand)x8
Tonight and tomorrow afternoon I have the pleasure of jumping up and down and making a shit load of noise. GO BRUINS.
Monday, May 18, 2009
Solo Effort Squat
No one else showed up today? Pretty unexpected...
Squat:
warmed up slowwww. 135 x 10, 185 x 10, 225 x 10, 275 x 10
315 x 10, 4 sets
Wooden was ruthlessly humid and my legs were so pumped i felt pretty nauseous. Actually it might have been the food as well. My pre-workout, at-school dinners have been making me feel pretty nasty lately.
The squats themselves were so-so. My form has suffered from not squatting for 2 months. I am also self conscious about hitting the hole like I'm used to which is throwing off my explosion at the bottom. The weights still felt light, but I need to improve.
Front Squats:
225 x 5
245 x 6, 5
185 x 10
Decided to go light to help my knee recover and to avoid having the FSH push my abs and cause me to boot all over.
High Pulls:
235 x 3
205 x 5, 3 sets
Finished with repeated sets til failure of hyperextensions. Just trying to get some blood in my lower back in case I messed it up again today. Also did some transversus. Another guy wanted to try them out, which was fun. He got the movement right away but he was sucking wind pretty hard after each set. I think it's a good exercise, especially if you're not used to it.
Squat:
warmed up slowwww. 135 x 10, 185 x 10, 225 x 10, 275 x 10
315 x 10, 4 sets
Wooden was ruthlessly humid and my legs were so pumped i felt pretty nauseous. Actually it might have been the food as well. My pre-workout, at-school dinners have been making me feel pretty nasty lately.
The squats themselves were so-so. My form has suffered from not squatting for 2 months. I am also self conscious about hitting the hole like I'm used to which is throwing off my explosion at the bottom. The weights still felt light, but I need to improve.
Front Squats:
225 x 5
245 x 6, 5
185 x 10
Decided to go light to help my knee recover and to avoid having the FSH push my abs and cause me to boot all over.
High Pulls:
235 x 3
205 x 5, 3 sets
Finished with repeated sets til failure of hyperextensions. Just trying to get some blood in my lower back in case I messed it up again today. Also did some transversus. Another guy wanted to try them out, which was fun. He got the movement right away but he was sucking wind pretty hard after each set. I think it's a good exercise, especially if you're not used to it.
Saturday, January 10, 2009
Lower back
1/8/09
Deadlifts
265lbs x 3
275lbs x 3
285lbs x 3 belted
300lbs x 2 (PR)
Deadlifts Off Blocks
285lbs x 3
285lbs x 2
285lbs x 2
High Pulls
1??lbs x 5 x 4 (can't remember how much the black kg. weights weigh)
Seated Good-Mornings (using pins)
Good God I'm sore a day after doing these...
95 x 10
135 x 10 x 2
Kneeling Cable Crunches
Rowing Crunches
Obliques
Deadlifts
265lbs x 3
275lbs x 3
285lbs x 3 belted
300lbs x 2 (PR)
Deadlifts Off Blocks
285lbs x 3
285lbs x 2
285lbs x 2
High Pulls
1??lbs x 5 x 4 (can't remember how much the black kg. weights weigh)
Seated Good-Mornings (using pins)
Good God I'm sore a day after doing these...
95 x 10
135 x 10 x 2
Kneeling Cable Crunches
Rowing Crunches
Obliques
Thursday, January 8, 2009
Deadlifts
1/8/09
Deadlifts
245lbs x 3
295lbs x 3
315lbs x 3
335lbs x 2 + 1 WEAK HITCH
335lbs x 3 belted, not as bad hitch on last rep
Deadlifts Off Blocks
335lbs x WEAK
335lbs x 2 belted
335lbs x 3 belted, not too bad hitch on last rep
High Pulls
155lbs x 5
155lbs x 5
165lbs x 5
175lbs x 5
Seated Good-Mornings (using pins)
I didn't really feel these in any muscle specifically but I'm sure tomorrow I won't be able to bend over.
135 x 10 x 3
Kneeling Cable Abs
ME: Deadlift: ME
Deadlift:
605 x 1
655 x fail, 2 attempts (in a row)
First one drifted out. The second got stuck, as I was tired. I deadlifted last week, so I knew doing it again this week would be so-so. I can't remember the last time I deadlifted heavy two weeks in a row, but I really felt rusty last week from not deadlifting so I wanted to see how the higher weights felt.
Deadlift off blocks:
blocks were 6" high, or about 4" below my knees.
605 x 3, 4 sets
These felt ok. I wish I had remembered my baby powder for these
High pulls:
155 x 5
175 x 5
205 x 5
225 x 5
Seated Good-mornings:
Used the pad and put it high-bar, right on the neck. Paused on the pins for each set.
135 x 10, 3 sets
The SS-bar is better for these, I think, but this variation feels ok for killing off my core
Kneeling Cable Crunches
3 sets,
605 x 1
655 x fail, 2 attempts (in a row)
First one drifted out. The second got stuck, as I was tired. I deadlifted last week, so I knew doing it again this week would be so-so. I can't remember the last time I deadlifted heavy two weeks in a row, but I really felt rusty last week from not deadlifting so I wanted to see how the higher weights felt.
Deadlift off blocks:
blocks were 6" high, or about 4" below my knees.
605 x 3, 4 sets
These felt ok. I wish I had remembered my baby powder for these
High pulls:
155 x 5
175 x 5
205 x 5
225 x 5
Seated Good-mornings:
Used the pad and put it high-bar, right on the neck. Paused on the pins for each set.
135 x 10, 3 sets
The SS-bar is better for these, I think, but this variation feels ok for killing off my core
Kneeling Cable Crunches
3 sets,
Friday, December 5, 2008
Deadlifts
12/4/08
Deadlifts
201 x 5
291 x 5
301 x 5
Stiff Legged Deadlifts
161 x 9
201 x 7
201 x 6
High Pulls
111 x 7
131 x 6
131 x 6
Rainbow Dragonfly Ponies
4 sets
GHR's (Glute-Ham Raises)
3 sets
12/5/08
Lunch with Brent and Trey
Eating x PR
Stealing x failure
Thursday, December 4, 2008
Deads
Deadlift (belted):
warm up
431 X 5
451 X 5
Stiff Legged Deadlift:
201 X 8
291 X 8
291 X 8
311 X 8
High Pulls:
161 X 5
161 X 5
181 X 5
201 X 5
GHR and abs
warm up
431 X 5
451 X 5
Stiff Legged Deadlift:
201 X 8
291 X 8
291 X 8
311 X 8
High Pulls:
161 X 5
161 X 5
181 X 5
201 X 5
GHR and abs
Pre-finals Deadlift
Conventional Deadlift: 290x3
320x5
340x5 PR
Deficit Deads (standing on about a 3" platform): 200x6
250x6, 6
260x6
High Pulls: 110x5
160x5, 5, 5
3 sets of GHR and Rainbow Dragonfly Ponies to finish.
Historically, conventional has been my stronger stance for DL, so I wanted to try it out again. The 340 for 5 went up pretty easily, and when I pulled that hard 335x5 sumo, I was wearing a suit. Dave told me to train conventional for the Feburary meet, so that's what I'll do.
The main problem is just my strength off the floor. If it moves, its going up, but it gets to be an issue with heavy weights. My back is still stronger than my legs. UCLA Rowing FTW.
320x5
340x5 PR
Deficit Deads (standing on about a 3" platform): 200x6
250x6, 6
260x6
High Pulls: 110x5
160x5, 5, 5
3 sets of GHR and Rainbow Dragonfly Ponies to finish.
Historically, conventional has been my stronger stance for DL, so I wanted to try it out again. The 340 for 5 went up pretty easily, and when I pulled that hard 335x5 sumo, I was wearing a suit. Dave told me to train conventional for the Feburary meet, so that's what I'll do.
The main problem is just my strength off the floor. If it moves, its going up, but it gets to be an issue with heavy weights. My back is still stronger than my legs. UCLA Rowing FTW.
Thursday, September 25, 2008
Deadlift + OMNOMNOM
Sumo Deadlift: 205x5
255x5
265x5
275x3
295x3
315x3 (rest paused) (PR)
Sumo Rack Pull: 295x5
315x5
345xfail
295x2
High Pulls: 115x6
135x5
135x5 (snatch grip)
145x4 (snatch grip)
GHR: 6, 6, 8, 8
Banded Decline Abs: purple x 8, 8, 7, 5 + no band to failure
All in all a good session. Despite hand tears, grip was not a problem up until the later sets of Rack pulls. All Deadlifts done double overhand with no chalk (only duct tape on left hand for protection of raw skin - fixes everything).
On my heavy deadlifts I really felt my upper back rounding/chest sinking (ala Konstantinovs). Is this a bad thing?
In the sumo theme, my post workout meal constisted of 3 cups of brown rice, protein smoothie (75g gemma protein + 1lb frozen strawberries), turkey sandwich, and an apple.
255x5
265x5
275x3
295x3
315x3 (rest paused) (PR)
Sumo Rack Pull: 295x5
315x5
345xfail
295x2
High Pulls: 115x6
135x5
135x5 (snatch grip)
145x4 (snatch grip)
GHR: 6, 6, 8, 8
Banded Decline Abs: purple x 8, 8, 7, 5 + no band to failure
All in all a good session. Despite hand tears, grip was not a problem up until the later sets of Rack pulls. All Deadlifts done double overhand with no chalk (only duct tape on left hand for protection of raw skin - fixes everything).
On my heavy deadlifts I really felt my upper back rounding/chest sinking (ala Konstantinovs). Is this a bad thing?
In the sumo theme, my post workout meal constisted of 3 cups of brown rice, protein smoothie (75g gemma protein + 1lb frozen strawberries), turkey sandwich, and an apple.
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