Today:
Doing a double to get back on track
Heavy Metal: Shoulder Presses
-7 sets of 1RM
105#
115# -oops, not quite
110#
110#
110#
110#
110#
110#
Rested for 20 min, followed with:
Evil Dr. Tabata:
8 rounds per exercise, 20 secs on, 10 secs off; no rest in between exercises
Pullups
Pushups
Situps
Squats
Whew. Was grinding each one for at least the last 3 rounds.
Showing posts with label Heavy Metal. Show all posts
Showing posts with label Heavy Metal. Show all posts
Monday, December 1, 2008
Tuesday, November 25, 2008
11/24/08
For Today:
Single Modality x 7 (aka Heavy Metal)
No WOD today, so going my own.
Deadlifts:
Warm-up lifts to 275#
275#
285#
Going so well, let's push it:
295# (almost there!)
300# - Hellz Yeah, new PR, and met one of my primary goals. Felt like god, time for new goal!
285# (Tried another 3 hundo and failed)
285#
285#
Another breakthrough this week, CF is paying dividends, plus I can almost see my abs.
Time to push for 350# (2x bodyweight)
Single Modality x 7 (aka Heavy Metal)
No WOD today, so going my own.
Deadlifts:
Warm-up lifts to 275#
275#
285#
Going so well, let's push it:
295# (almost there!)
300# - Hellz Yeah, new PR, and met one of my primary goals. Felt like god, time for new goal!
285# (Tried another 3 hundo and failed)
285#
285#
Another breakthrough this week, CF is paying dividends, plus I can almost see my abs.
Time to push for 350# (2x bodyweight)
Saturday, November 22, 2008
Saturday 11/22/08
For Today:
Seven set, Single Modality (aka 'Heavy Metal')
Warmup:
5 min jog
50 squats
30 pushups
Light stretching
Workout:
Thrusters
Warm up sets (bar,65# 95#,105#)
Follow with 7 one-rep max sets:
115#
125#
125#
135#
135#
135#
135#
This was a milestone day for me: First time I've ever held two plates overhead (135#).
Sweet, sweet progress.
Seven set, Single Modality (aka 'Heavy Metal')
Warmup:
5 min jog
50 squats
30 pushups
Light stretching
Workout:
Thrusters
Warm up sets (bar,65# 95#,105#)
Follow with 7 one-rep max sets:
115#
125#
125#
135#
135#
135#
135#
This was a milestone day for me: First time I've ever held two plates overhead (135#).
Sweet, sweet progress.
Tuesday, November 18, 2008
11/18/08
For Today:
Modified WOD
Today's WOD is a 1 rep by 7 set heavy day. Crossfit called for Push Jerks: I've never pushed jerked before, and only started practicing split jerks about a week ago. I warmed up by practicing the push jerk, but it's a little akward yet, so I subbed in the split jerk (less powerful movement than the push jerk), and was still able to get some good weight up while working my jerk form.
7 round split jerk:
105#
115#
115#
115#
115#
125#
125#
I could get a little heavier on this for sure, but I wanted to keep form up. I will practice some more of this as part of my warmup routine.
I also spent some time working on the dread squat: the overhead squat. My goal is to hit a bodyweight overhead. Them things are no joke, it will be a long road.
Modified WOD
Today's WOD is a 1 rep by 7 set heavy day. Crossfit called for Push Jerks: I've never pushed jerked before, and only started practicing split jerks about a week ago. I warmed up by practicing the push jerk, but it's a little akward yet, so I subbed in the split jerk (less powerful movement than the push jerk), and was still able to get some good weight up while working my jerk form.
7 round split jerk:
105#
115#
115#
115#
115#
125#
125#
I could get a little heavier on this for sure, but I wanted to keep form up. I will practice some more of this as part of my warmup routine.
I also spent some time working on the dread squat: the overhead squat. My goal is to hit a bodyweight overhead. Them things are no joke, it will be a long road.
Thursday, September 4, 2008
9/3/08
Heavy Metal:
Warmup, building to:
Deadlift: 3 reps for 5 sets
Shoulder Press: 3 reps for 5 sets.
-This is a good time to do some Ab rockin. Two of my favorites are:
-Lie down on decline ab bench. Hold 10 or 25# plate against chest. Contract ab muscles until your shoulder lift off of the bench. Hold this position while press the plate straight up off of your chest.
-Not sure what to call this one: Using a standing cable tower, put a light-medium weight on the stack. Set the handle at chest height. Grab the handle with two hands, facing on a line perpendicular to the stack (as if you were doing a cable-fly). Hold the handle in front of you at arms length, you should be using your ab muscles to fight the rotational force of the weight stack. Keep contracting your abs, and move the handle in tight to your chest, then push it back out again. It should be significantly more difficult to hold yourself facing forward when the handle is pushed out from your chest. I will try and get a video of this, it is a great gut buster.
My Effort: 265# x sets deadlift, 85# x 3 sets, 90# x 2 sets for shoulder press.
Warmup, building to:
Deadlift: 3 reps for 5 sets
Shoulder Press: 3 reps for 5 sets.
-This is a good time to do some Ab rockin. Two of my favorites are:
-Lie down on decline ab bench. Hold 10 or 25# plate against chest. Contract ab muscles until your shoulder lift off of the bench. Hold this position while press the plate straight up off of your chest.
-Not sure what to call this one: Using a standing cable tower, put a light-medium weight on the stack. Set the handle at chest height. Grab the handle with two hands, facing on a line perpendicular to the stack (as if you were doing a cable-fly). Hold the handle in front of you at arms length, you should be using your ab muscles to fight the rotational force of the weight stack. Keep contracting your abs, and move the handle in tight to your chest, then push it back out again. It should be significantly more difficult to hold yourself facing forward when the handle is pushed out from your chest. I will try and get a video of this, it is a great gut buster.
My Effort: 265# x sets deadlift, 85# x 3 sets, 90# x 2 sets for shoulder press.
Thursday, July 31, 2008
Heavy Metal
Sammy Hagar fans, rejoice. Heavy metal in the forecast for today. This is a strength building beauty here.
Warmup: 5 to 6 mins of moderate intensity cardio
Deadlift: Build to - 3 reps of all you can lift x 5 sets
Bench Press: Build to 3 reps of all you can lift x 5 sets
No time here, it's okay to take a couple of minutes between sets, you're trying to challenge limits of strength here, not endurance. Eat some serious food tonight.
Nick's Total Effort:
Deadlift: 225# x 3 + 245# x 3 + 255# x 3 + 265# x 3 + 265# x 3 = 3765 total poundage
Bench: 135 x 3 + 145 x 3 + 155 x 9 = 2235 total poundage.
I can't remember the equations for work and power, etc. I know if I had the time I could figure out either total work or power, or one of the two. I'll have to bust out the textbook. Now I have to go eat so I have some energy for softball tonight. I am working towards hitting 300# on the deadlift and 200# on the bench for this workout, it's nice to have this journal going so I can actually track myself a little easier now.
Warmup: 5 to 6 mins of moderate intensity cardio
Deadlift: Build to - 3 reps of all you can lift x 5 sets
Bench Press: Build to 3 reps of all you can lift x 5 sets
No time here, it's okay to take a couple of minutes between sets, you're trying to challenge limits of strength here, not endurance. Eat some serious food tonight.
Nick's Total Effort:
Deadlift: 225# x 3 + 245# x 3 + 255# x 3 + 265# x 3 + 265# x 3 = 3765 total poundage
Bench: 135 x 3 + 145 x 3 + 155 x 9 = 2235 total poundage.
I can't remember the equations for work and power, etc. I know if I had the time I could figure out either total work or power, or one of the two. I'll have to bust out the textbook. Now I have to go eat so I have some energy for softball tonight. I am working towards hitting 300# on the deadlift and 200# on the bench for this workout, it's nice to have this journal going so I can actually track myself a little easier now.
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