Wednesday, October 31, 2018

Weight lifting Wednesday: strict press/push press and deadlifts...

6 Sets
A. 2 Strict Press + 1 Push Press
B. Heavy Triple Deadlift

*Building. The workout is completed by doing 1 set of A, followed by 1 of B. then back A, etc.

Press/Push Press 
75-95-105-115-125-135

Deadlift 
275-295-315-345-365-415

Pulling 415lbs x 3 felt pretty easy. I guess all the deadlifting I’ve been doing lately has worked. Who knew? #JustDeadLift #KettleBellRob

Monday, October 29, 2018

Gironda 6x6- Back/Triceps...

Wide Grip Pull Ups - 10lbs

Barbell High Pull - 95lbs

DB Pullovers - 65lbs

Tate Press - 25x2x6, 35x2x6, 45x2x6

Floor Close Grip Neck BP - 135lbs

Triceps Extension - 60lbs

Barbell Kickbacks - 75lbs


Cash Out: Thick Bar Super Slow Negative Pull Up - 52 seconds


Sunday, October 28, 2018

Gironda 6x6 - Shoulders/Traps...

Reverse incline bench dumbbell side lateral raises – 20lbs*

Bent-over DB Laterals - 20lbs*

*Superset

Wide Barbell Upright Row - 65lbs*

Dumbbell Shrugs - 105lbs*

*Superset 


Cash Out: Overhead Plate Raise - 6x6 @ 45lbs 


Saturday, October 27, 2018

Gironda 6x6 - Chest/Biceps...

AM - Metfit
LeverEdge Bench Press - 230lbs
Incline Dumbbell Press - 55lbs
Low-to-High Cable Fly - 60lbs
Barbell Drag Curls - 65lbs
Zottman Curls - 25lbs
Cable Curls - 6x6 - 60lbs

Cash Out: 
Weighted Dips - 90lbs x 9 then, 160lbs x 1 

PM - Garage - 6x6 
floor  Neck Bench Press @ 155lbs
Double KB Hammer Curls - 35lbs
Plate Bench Press - 45lbs
Plate Curls - 45lbd

Friday, October 26, 2018

5 Snatch Grip Deadlifts OTM for 20 minutes @ 195lbs...

5 Snatch Grip Deadlifts OTM for 20 minutes @ 195lbs* 

*on two 45lb bumper plates 


then, I got 3 reps @ 315lbs! 


That’s exactly 2x my body weight as of this morning!

Grip is definitely a limiting factor. Dropped the last rep at the top because I couldn’t hold on anymore. 


Wednesday, October 24, 2018

Gironda 6x6- Back/Triceps...

Wide Grip Pull Ups

Barbell High Pull - 95lbs

DB Pullovers - 60lbs

Close Neck Bench Press - 135lbs

Triceps Extension - 60lbs

Barbell Kickbacks - 65lbs


Tuesday, October 23, 2018

Gironda 6x6 - Shoulders/Traps & Calves...

Standing Lateral Rouses - 20lbs (15s)

Bent-over DB Laterals - 20lbs (15s)

Wide Barbell Upright Row - 60lbs (15s)

Dumbbell Shrugs - 100lbs (15s)

Smith Machine Rear Shrugs  - 275lbs

Hang Power Cleans - 115lbs

Overhead Plate Raise - 6x6’@!45lbs,

then 1x25 @ 25kbs


Seated Calf Raise - 

5x15 @ 160lbs

6x6 @ 260lbs

6x6 @ 340lbs


Cash Out - DB Shrugs - 4x6 @ 140lbs

Monday, October 22, 2018

Gironda 6x6 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 155lbs
Incline Dumbbell Press - 50lbs
Low-to-High Cable Fly - 50lbs
Barbell Drag Curls - 65lbs
Zottman Curls - 20lbs
Hammer Curls - 5 reps @ 35/45/55/45/35

Cash Out: 
Gironda Dips - 6x6
Cable Curls - 6x6 - 60lbs

Sunday, October 21, 2018

5 Snatch Grip Deadlifts OTM: 20...

5 Snatch Grip Deadlifts OTM for 20 minutes @ 185lbs* 

*on two 25lb bumper plates 


Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:


"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

Saturday, October 20, 2018

“It’s a Bar thing”..

3 Rounds
Run 400m
7 Bar Muscle Ups
7 Clean and Jerks (95)
7 FR Lunges (95) – per leg

18:18 





Friday, October 19, 2018

Gironda 8x8 - Back/Triceps...

Neutral Grip C2B 8-8-8-6-5-5-7-7

Barbell High Pull - 70lbs

LeverEdge Rows - 140lbs 

LeverEdge Close Bench - 160lbs 

Triceps Extension - 45lbs 

Reverse Barbell Kickbacks - 45lbs


Thursday, October 18, 2018

Gironda 8x8 - Shoulders/Traps...

AM

Standing Lateral Raises - 15lbs 15s)

Bent-over DB Laterals - 15lbs  (15s)

Wide Barbell Upright Row - 50lbs

Dumbbell Shrugs - 80lbs (15s)


PM  

Hang Power Cleans - 8x8 - 75lbs (15s)

Overhead Plate Raises - 25lbs (15s)

Smith Machine Rear Shrugs  - 8x8 - 255lbs (15s) 


Wednesday, October 17, 2018

Gironda 8x8 - Chest/Back...

LeverEdge Incline Press - 140lbs

Incline Dumbbell Press - 40lbs

Low-to-High Cable Fly - 40lbs

Barbell Drag Curls - 40lbs

Dead-stop Hammer Curls - 25x4/30x4

Double Cable Curls - 50lbs


Cash Out: Ring Flys - 5x5 


*Rested 15-30 seconds in between sets


Monday, October 15, 2018

AMRAP 20: 8 Snatch Grip Deadlift (155)/200M Hill Run...

Got home from Western Mass and wanted to get in a quick 20 minute legwork. So I did this in the garage/street:

AMRAP 20: 

8 Snatch Grip Deadlift (155)
200M Hill Run
10 rounds plus 2 reps 


Total: 82 SGDLs & 2000M 


Avg HR - 163
Max HR - 190



Sunday, October 14, 2018

Gironda 8x8 - Back/Triceps...

Wide Grip Pull Ups 8-8-8-8-8-6-5-6
Double KB High Pull - 35lbs
Seal Rows - 35lbs 
Close Grip Neck Press -115lbs
Ring Dips

Cash Out:
AMRAP 12:
200M Run 
20 Russian Swings 70
5 rounds plus 75M 


Saturday, October 13, 2018

8x8 - Shoulders/Traps...

Kettlebell Bent-over DB Laterals - 35lbs 

Wide Grip Upright row - 75lbs
Hang Power Cleans - 75lbs
Barbell Shrug - 275 lbs
Overhead Plate Raise - 25lbs

@ SS&C 

Friday, October 12, 2018

Gironda 8x8 - Chest/Back...

Smith Machine Incline Guillotine Press - 135lbs (15s)

Incline Dumbbell Press - 40lbs (30s)

Low-to-High Cable Fly - 40lbs (30s)

Barbell Drag Curls - 45lbs (30s)

Zottman Curls - 12lbs (30s)


Cash Out: 

Hammer Curls - 3x8 @ 35/45/55

Barbell Curls - 3 reps at 115 - slow negative 

Thursday, October 11, 2018

Snatch Grip Deadlifts OTM - 30

3  minutes @ 185lbs

then, cleaned the 150lb sandbag and got it over my shoulder! 

Finished with:
OTM - 5 of 100m sandbag carry @ 120lbs

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back: "The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.


If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.


This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.


If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that". - interview from tnation.com 

Monday, October 8, 2018

Gironda 8x8 - Back/Triceps...

V-Handle Cable Pull Downs - 110lbs (15s)
Wide Cable Rows- 90lbs (15s)
Pullovers - 40lbs (15s)
LeverEdge Close Grip Bench - 160lbs  (15s)
Triceps Extension - 45lbs (15s)
Barbell Kickbacks - 45lbs (15s)

*Rested 15 seconds in between sets

Sunday, October 7, 2018

8x8 - Shoulders/Traps...

AM - MetFit
Scott Press - 20lbs (15s)
Bent-over DB Laterals - 15lbs  (15s)
Rear Smith Machine Shrug - 255 (15s)
Dumbbell Shrugs - 85lb (15s)

PM - Sobo Strength & Conditiining (Garage)
AMRAP 20:

8 Hang Power Cleans (95)

200M Hill Run 

12 rounds plus 8 reps 


Total: 104 PCs & 2400M

Saturday, October 6, 2018

Gironda 8x8 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 135lbs
Incline Dumbbell Press - 35lbs
Low-to-High Cable Fly - 40lbs
Barbell Drag Curls - 45lbs
Double Cable Curls - 40lbs

Cash Out: Up and down the rack hammer curls: 24-30-35-40-35-30-25 x 4 - 28 reps 

Friday, October 5, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 165lbs (60s)

Romanian Landmine Deadlift - 8x8 @ 110lbs (15s)

Standing Leg Curl 3x8 @ 10lb

Thursday, October 4, 2018

Gironda 8x8 - Back/Triceps...

V-Handle Cable Pull Downs - 100lbs (15s)
Wide Cable Rows- 80lbs (15s)
Pull Overs - 35lbs (15s)
Triceps Dips (15s)
Triceps Extension - 35lbs (15s)
Barbell Kickbacks - 45lbs (15s)

*Rested 15 seconds in between sets

Monday, October 1, 2018

Gironda 8x8 - Shoulders/Traps & Calves...

Morning (Metfit) 
Standing Lateral Rouses - 15lbs 15s)
Bent-over DB Laterals - 15lbs  (15s)
Dumbbell Shrugs - 80lbs (15s)
AFAP - finished in 12:22

Afternoon (Garage)
Hand Power Cleans - 8x8 - 75lbs (15s)
Standing Calf Raises - 8x8 - 185lbs (15s)