2 laps on the short circuit
Puke
4 laps on the large circuit
Showing posts with label puking. Show all posts
Showing posts with label puking. Show all posts
Wednesday, February 10, 2010
Monday, December 15, 2008
FOUR STAR SQUAT
Trained today at Four Star Gym out in El Segundo. Pretty legit gym. They have everything there. Very bare bones but an awesome atmosphere.
Squat:
Wanted to work up to something a little heavier, so I threw on the centurion with straps down, below the belt. It's like tight briefs but does give some rebound.
405 x 2
425 x 3
445 x 3
465 x 1 + 1 fail + 1 success
The last set, I miss grooved the second rep and came back too much on my heels. After a spot up, I nailed the 3rd easy. It's probably good that I get used to heavier weights again to prevent this sort of thing from happening.
Cambered Bar Box Squats:
I'd only done good mornings with this bar, but these were much harder than I expected. The swinging motion makes it feel very unstable. Also, the bar has to be high on the back otherwise it feels like it is about to fall off at all times.
The box we used was high. Probably 3-4" above parallel.
245 x 5
335 x 3
385 x 3
425 x 5
475 x fail
475 x 1
The guy we were training with decided to go up and hit 475 after i did. I got pissed that I failed and then got it. Not super crazy pissed, but just mad that I even failed.
Kettle-bell Pull Throughs:
I love these things.
45 x 10, each arm
45 x 10, each arm
54 x 8, each arm
Sled pull:
215 x 40 yards down and back
One of the other older guys then did 350. He made it seem easy, so I thought I might try it..
350 x 40 yards... slooowwww
Oh man, this shit was unreal. The last 10 yards were like 6" gains per step. I was scrapping for it pretty hard. Jay booted all over the front lawn after he gutted out his trip. The guys called him Ralph after that.
350 x 40 backwards
A little easier, more quads. Hard at the end though.
Squat:
Wanted to work up to something a little heavier, so I threw on the centurion with straps down, below the belt. It's like tight briefs but does give some rebound.
405 x 2
425 x 3
445 x 3
465 x 1 + 1 fail + 1 success
The last set, I miss grooved the second rep and came back too much on my heels. After a spot up, I nailed the 3rd easy. It's probably good that I get used to heavier weights again to prevent this sort of thing from happening.
Cambered Bar Box Squats:
I'd only done good mornings with this bar, but these were much harder than I expected. The swinging motion makes it feel very unstable. Also, the bar has to be high on the back otherwise it feels like it is about to fall off at all times.
The box we used was high. Probably 3-4" above parallel.
245 x 5
335 x 3
385 x 3
425 x 5
475 x fail
475 x 1
The guy we were training with decided to go up and hit 475 after i did. I got pissed that I failed and then got it. Not super crazy pissed, but just mad that I even failed.
Kettle-bell Pull Throughs:
I love these things.
45 x 10, each arm
45 x 10, each arm
54 x 8, each arm
Sled pull:
215 x 40 yards down and back
One of the other older guys then did 350. He made it seem easy, so I thought I might try it..
350 x 40 yards... slooowwww
Oh man, this shit was unreal. The last 10 yards were like 6" gains per step. I was scrapping for it pretty hard. Jay booted all over the front lawn after he gutted out his trip. The guys called him Ralph after that.
350 x 40 backwards
A little easier, more quads. Hard at the end though.
Monday, September 1, 2008
Min volume day
Marc (the bodybuilder I trained with last week) wanted to squat, so I decided to go try legs again today pending how the ribs felt.
Safety Bar Squats:
275 x 5
315 x 5
Felt the rib twinge so I stopped at that
Front Squats:
185 x 10
225 x 8
Rib felt tender whenever I took the weight off, so I stopped squatting at this point.
Marc felt up to trying the prowler, so I set up a 50m course. It was 85ยบ here today, so the heat was a factor. I made it through pretty well. Marc was feeling pretty nauseous after the second trip. After the 4th trip, he was bent over a tree. I tried encouraging him by saying, "you know, if you feel like puking, the fastest way to accomplish that is to try another trip," at which point he booted all over the grass in front of the gym. Impressively, he managed to recover and actually did do another trip. Street cred +10 for the boot and rally.
Moral of the story: pushing the prowler after doing even a partial leg workout is awesome.
Safety Bar Squats:
275 x 5
315 x 5
Felt the rib twinge so I stopped at that
Front Squats:
185 x 10
225 x 8
Rib felt tender whenever I took the weight off, so I stopped squatting at this point.
Marc felt up to trying the prowler, so I set up a 50m course. It was 85ยบ here today, so the heat was a factor. I made it through pretty well. Marc was feeling pretty nauseous after the second trip. After the 4th trip, he was bent over a tree. I tried encouraging him by saying, "you know, if you feel like puking, the fastest way to accomplish that is to try another trip," at which point he booted all over the grass in front of the gym. Impressively, he managed to recover and actually did do another trip. Street cred +10 for the boot and rally.
Moral of the story: pushing the prowler after doing even a partial leg workout is awesome.
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