Deadlift 4/12 and Military 4/13

Deadlift, Sunday April 12, 2015

box pull, four mats under bar: 225×1, 275×1

box pull, three mats: 225×1, 275×1

box pull, 2 mats: 225×1, 275×5,5,10 (added belt)

This is down within two inches of the floor.

orange efs band hip thrust, feet on short box: bw x 20, 17

reverse hyper: one plate per side x 10, one plate + 25 x 10, 10

side plank on bench: 2 x 30 sec per side, alternating

ARSD: plate + 25 x 3 lengths left then right

skip step drag: 2 plates + 25, random amounts I don’t know how to describe these. Step forward with one foot then take a short stutter step and then repeat a long step with the original foot.

Monday, April 13, 2015

military press, yellow coded needle thread bar: 45×5, 95×2, 135×1, 155×5,5,6 These sucked. I haven’t been able to get my wrists in good position for these for a while now. I use the same open grip I’ve used for years.

log press: empty x 10, 10’s x 10, 10, 12

reverse hyper: 1 plate per side x 10

pull up: bw x 6, 6, 5, 5

side plank, on bench: 2 x bw x 39sec, L-R, alternating

front plank, on bench: 45 sec

ARSD: 2 half lengths per side, alternating x 45 + 25

lateral walk sled drag: one length per side x 45 + 25, one length per side x 2 plates + 25

skip step drags: 2 plates + 25 x 1 half length per side, 3 plates + 25 x 1 half length per side, one trip per side

Squat PR’s Abound

parallel safety bar box squat: 135×1, 185×1, 225×1, 245×1, 275×1, 295×1, 305×3, 315×3,4 This top weight was around 350 for 4, which if you’ve been following along is a significant improvement over my first week’s weight on the safety bar, where I essentially got stapled with that weight without a belt.

high safety bar box squat: 295 (which is actually something like 330) for 30 reps. I only used one re-rack this time, after 20 reps then finished the last ten.

incline GHR: BW x 10 Got some hamstring crampage after this.

supine barbell hip thrusts: 95 x 3 x 10

band TKE: two green bands x 3 x 30

feet elevated plank: bw x 1:25

Punching The Clock

Today was nothing special, just got in and did some stuff, bitched and complained about it and went home.

speed bench, three grips, with 2 second pauses 205x9x3 What with the abs being sore, it was really hard to get into a good arch.

JM Press 115x6x6 I dont know if I’m doing these right, but they kind of make my elbows ache and then my wrist had a burny feeling by my thumb. If you know what I’m doing wrong, comment.

Overhead Rope Extension 70x2x12-10

Bent Over Flys 15x3x18-15-12

Front Bridge aka Plank 80x60seconds

I thought I might do some hamstrings tonight but instead I’ll do them tomorrow as an extra workout, probably GHR’s and some kind of ab work. Seeing as how I’ll have all next week to stuff myself and deload, I might as well go for broke in the weighroom.

Incidentally, no hotties outside the weightroom tonight.