To get this up to date, Friday took a Spin class, easy recovery day. Today, Saturday, heavy lift day. I started with squats, 1 x 12 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 2 x 135, 1 x 1 x 135, failed the second rep to the rails, totally mental fail. Singled the rest out 5 x 1 x 135. I have to get my brain in line with squatting the big plates.
Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 3 x 95 oh yeah! I will have 100 lb bench presses in time for my 45th birthday. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, lost grip, 1 x 3 x 155 alternate grip, 1 x 2 x 165. Good deadlifts. Overhead press 3 x 10 x 45, bicep curls 3 x 8 x 45.
Amusingly, (or alarmingly if you asked my mom) I am actually 'swole' after this session. In other news, the puppy put himself in his crate for a nap. I am in love with this little dog. Video soon of my awesome accomplishment and the cutie.
Showing posts with label jump squats. Show all posts
Showing posts with label jump squats. Show all posts
Saturday, May 26, 2012
Thursday, May 24, 2012
The rest of the week
Tuesday I took a yoga class that was perfect for a stiff like me. Wednesday the lower back still felt a little funny so I took a Spin class instead of lifting. That was fun and the extra blood flow probably helped my back recover, so while I'm concentrating on lifting the plan is to shelve the long distance running and keep cardio to spin class and some interval treadmill work. Today, I lifted weights.
Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105,(this is more warm-up sets then usual to test out the back) 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 135, 1 x 2 x 135, decided not to push it while the going was good, 135# squats next week! I vow not to do anything stupid to mess up my training until I make 225# squats. Not that I plan to do something dumb immediately after that. 2 x 10 x push-ups, 1 x 3 x 125, 2 x 5 x 115 and done. First heavy squat set since the diving incident.
Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 90 with a good spotter who gave me a lift-off. Love you Eddie! 3 x 3 x 90, no spot for these. I will have that 100# bench press soon.
Deadlifts 3 x 3 x 135, still taking care of the lower back.I bet once that is no longer a weak spot my lifts will fly up in weight. Bicep curls 2 x 8 x 45. Then Yoga class. Tomorrow I may take a day off or hit Spin.
Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105,(this is more warm-up sets then usual to test out the back) 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 135, 1 x 2 x 135, decided not to push it while the going was good, 135# squats next week! I vow not to do anything stupid to mess up my training until I make 225# squats. Not that I plan to do something dumb immediately after that. 2 x 10 x push-ups, 1 x 3 x 125, 2 x 5 x 115 and done. First heavy squat set since the diving incident.
Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 90 with a good spotter who gave me a lift-off. Love you Eddie! 3 x 3 x 90, no spot for these. I will have that 100# bench press soon.
Deadlifts 3 x 3 x 135, still taking care of the lower back.I bet once that is no longer a weak spot my lifts will fly up in weight. Bicep curls 2 x 8 x 45. Then Yoga class. Tomorrow I may take a day off or hit Spin.
Wednesday, June 15, 2011
First workout at the new gym
The plan is to join the new gym today and go over my current workout plan, a slightly re-arranged Starting Strength, with the owner Steve. Today's workout would normally be, jump squats, 1x10xbar, 3x12x55, overhead press 3x5x60lbs, hang cleans, 5x3x80 if possible, I had to drop down to 75 last week after failing them alot. Now, they have a lot of success with powerlifters at this gym, so the thing will be if I let go of the workout plan I have been doing and go with something else or not, not too sure about that.
Oops, change of plan. This is what happens when posting at four am. I forgot that today is Weds and it is abs class day. Now, yes one can work abs on one's own, but this class is not to be missed. In a regular Pilates-type abs class it is mostly silent women and very boring, but this one has a good 50-50 split. The guys in the class make these dramatic moans and groans whenever it gets difficult which cracks me up, and thus a must attend in spite of the fact that it is an annoyingly busy night to train. In other news, I did not sleep well last night at all, as the four am post should demonstrate, Ugh!
Update: The abs class did not disappoint, fun yet hard at the same time. Once in the weight room, I started w jump squats, 1x10xbar, 5x8x55. Next overhead press 3x5x60, I must go to Lowe's or somewhere for those washers to microload this, can't wait to get stronger. On that note, I forgot to see if they even had little plates at the new gym. Those guys who train there are awfully big so I don't know. Hopefully the 2.5 lb plates are standard in gyms. Then, power cleans 5x3x75- and this time they were real cleans. I figured out that four of those step risers equals the distance of a 45lb plate from the floor, and a guy was using the power rack, so i improvised. Pretty sure my form is still crappy when it comes to the squat at the end, I need to get Rip's dvd. What do you know, it's only $20! It is on the way, with shipping it still came to under $23.
Oops, change of plan. This is what happens when posting at four am. I forgot that today is Weds and it is abs class day. Now, yes one can work abs on one's own, but this class is not to be missed. In a regular Pilates-type abs class it is mostly silent women and very boring, but this one has a good 50-50 split. The guys in the class make these dramatic moans and groans whenever it gets difficult which cracks me up, and thus a must attend in spite of the fact that it is an annoyingly busy night to train. In other news, I did not sleep well last night at all, as the four am post should demonstrate, Ugh!
Update: The abs class did not disappoint, fun yet hard at the same time. Once in the weight room, I started w jump squats, 1x10xbar, 5x8x55. Next overhead press 3x5x60, I must go to Lowe's or somewhere for those washers to microload this, can't wait to get stronger. On that note, I forgot to see if they even had little plates at the new gym. Those guys who train there are awfully big so I don't know. Hopefully the 2.5 lb plates are standard in gyms. Then, power cleans 5x3x75- and this time they were real cleans. I figured out that four of those step risers equals the distance of a 45lb plate from the floor, and a guy was using the power rack, so i improvised. Pretty sure my form is still crappy when it comes to the squat at the end, I need to get Rip's dvd. What do you know, it's only $20! It is on the way, with shipping it still came to under $23.
Subscribe to:
Posts (Atom)