Back Squat 3x5 (belted)
185 (@8), 195 (@9), 205 (@10-)
-> (working on staying upright)
Band-Lightened Squats 4x3
-> all w/ purples (singled)
275 (@9), 275 (@9), 275 (@9), 275 (@9)
-> (focusing on straight torso w/ "chest to chin")
Safety Squat Bar Pause Squats 5x3 @ (3 sec.)
+1pes (@10), +40lbes (@10), +35lbes (@9), +35lbes (@9), +40lbes (@9+)
Hyperextensions 3x30 BW
Hip Adduction Machine 4x30
40lbs (very easy), 85lbs (easy), 130lbs (medium), 175lbs (tough)
Aerobics Ball Transversus Crunches 4x12
57.5lb (@8), 57.5lb (@9), 57.5lb (@8+), 62.5lb (+ 10 sec.) hold (@10)
Showing posts with label transversus cable crunches on aerobics ball. Show all posts
Showing posts with label transversus cable crunches on aerobics ball. Show all posts
Friday, January 20, 2012
Thursday, December 22, 2011
Deadlift Assistance. Thur. 12/22.
Sumo Rack Pulls 4x2 (belted)
355 (@9-), 365 (@9), 385 (@10), 365 (@10)
-> (I was happy with a 385 double. That is a seasonal PR).
Good Mornings Off Pins 4x4 (belted)
-> (with pins at 11th hole, which is a little higher than last week)
185 (@7), 215 (@9), 235 (@10-), 255 (@10)
Stiff-Leg Deadlifts 3x8
205 (@8), 205 (@9), 205 (@9+)
Transversus Cable Crunches on Aerobics Ball 3x15
100, 130, 150
355 (@9-), 365 (@9), 385 (@10), 365 (@10)
-> (I was happy with a 385 double. That is a seasonal PR).
Good Mornings Off Pins 4x4 (belted)
-> (with pins at 11th hole, which is a little higher than last week)
185 (@7), 215 (@9), 235 (@10-), 255 (@10)
Stiff-Leg Deadlifts 3x8
205 (@8), 205 (@9), 205 (@9+)
Transversus Cable Crunches on Aerobics Ball 3x15
100, 130, 150
Saturday, October 22, 2011
Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.
--> DEADLIFT ASSISTANCE WORKOUT
Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)
Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)
Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.
**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****
--> BENCH ASSISTANCE WORKOUT
Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!
Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)
Stability Bench 3x10
-> all w/ one 25db on each side
Cable Rows 4x8
130, 130, 130, 130
One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db
Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)
Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb
**** (STRETCHING & 3 MIN. COOL-DOWN) ****
Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)
Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)
Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.
**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****
--> BENCH ASSISTANCE WORKOUT
Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!
Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)
Stability Bench 3x10
-> all w/ one 25db on each side
Cable Rows 4x8
130, 130, 130, 130
One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db
Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)
Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb
**** (STRETCHING & 3 MIN. COOL-DOWN) ****
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