Well ok maybe not so much. I trained today, did my usual friday workout today. I haven't trained 3 days in a row in a long time..maybe ever not sure :) I felt good this morning, and my legs felt recovered (I was surprised) from Tuesday so I thought I'd save myself a real headache of a morning tomorrow by getting it done today, and just taking off completely tomorrow.
I went in knowing I didn't need to be going crazy so I decided to just go for minimum required reps on Sumos, and then I figured the rest of the workout would be fine. It was - in fact I felt stronger as I worked through it :)
Definitely tired now though, fo' sho'!
Workout - 3/11
Sumos
5 x 215
5 x 230
5+ x 240 (ok ok I did 6 :)
Front Squats
12 x 65
8 x 85
Good Mornings
2 x 12 @ Bar
Close Stance Squats
10 x 95, 125, 95
20 x 95
SGDL's
10, 10, 8 x 150
Plie Squats
2 x 15 @ 70
BB (same leg) Lunges 10/leg @ 80
BB (alt leg) Lunges 10/leg @ 75
Standing Calf Raises 4 x 10 @ 150
Leg Extensions
18 x 90
7 (that's a drop!) x 75
6 x 60
6 x 45
5 x 30
4 x 15
FB Hamstring Rolls
2 x 20
Off to NC in the morning, Gold's on Saturday for UB/Abs + Cardio, off Sunday.
Probably won't make any updates until Monday!
Showing posts with label sumos. Show all posts
Showing posts with label sumos. Show all posts
Thursday, March 11, 2010
Friday, March 5, 2010
Sumos in So Cold SoFla
Sooo...I know nearly everyone reading this will laugh and remind me just have good I have it, but lemme just say that 37 degrees plus high humidity at 4:45am is NOT a good time. Freaking freezing! Full ninja gear once again donned for the gym this morning...really this cold spell has GOT to end. I don't live 'up there' anymore, yo!
Today was week 3 of 5-3-1, so the heaviest week of the cycle before the deload and increasing the training max for the next cycle.
For sumos that worked out as follows:
5 x 210 (Pretty!)
3 x 235
1+ x 265 (Ugly!)
On my 1+ set I got 7 reps. I'm a bit disappointed, I have to say, since that's where I maxed on that months ago (first week in December) - no PR. That said, guess you can't have a PR every time ;) I just got spoiled - this program sets you UP breaking training PRs frequently. What would be interesting is comparing the two - how they looked...I'm going to go dig through and see if I can find it....
Hahah..well it looks about the same I think. Not pretty, that's for sure ;)
Rest of workout...
Squats
10 x 125, 105, 95, 95
Good Mornings 2 x 12 @ bar
SGDLs 3 x 10 @ 135
Plie Squats 3 x 12 @ 75
BB (Alternating Leg) Lunges 2 x 10/leg @ 85, 75
Standing Calf Raises 135 x 10, 10, 10, 8
Leg Extensions
20 x 75
21 x 50
15 x 35
25 x 25
FB Hamstring Roll Things (no idea what these are called ;)
2 x 20
Back Extensions 15 @ 25, 10
Today was week 3 of 5-3-1, so the heaviest week of the cycle before the deload and increasing the training max for the next cycle.
For sumos that worked out as follows:
5 x 210 (Pretty!)
3 x 235
1+ x 265 (Ugly!)
On my 1+ set I got 7 reps. I'm a bit disappointed, I have to say, since that's where I maxed on that months ago (first week in December) - no PR. That said, guess you can't have a PR every time ;) I just got spoiled - this program sets you UP breaking training PRs frequently. What would be interesting is comparing the two - how they looked...I'm going to go dig through and see if I can find it....
Hahah..well it looks about the same I think. Not pretty, that's for sure ;)
Rest of workout...
Squats
10 x 125, 105, 95, 95
Good Mornings 2 x 12 @ bar
SGDLs 3 x 10 @ 135
Plie Squats 3 x 12 @ 75
BB (Alternating Leg) Lunges 2 x 10/leg @ 85, 75
Standing Calf Raises 135 x 10, 10, 10, 8
Leg Extensions
20 x 75
21 x 50
15 x 35
25 x 25
FB Hamstring Roll Things (no idea what these are called ;)
2 x 20
Back Extensions 15 @ 25, 10
Saturday, February 27, 2010
Friday 2/26 - SUUU-MO!
I love deadlift day. Really it's like treat day at the gym :) This was a *great* workout, I felt super fantastic when I was done - strong, really pumped - all around good stuff.
Warmups, then...
3 x 225
3 x 235
3+ x 250 ....11 reps! That's a PR, by all of one, and truthfully I'm not even sure that one counts with that long rest between the last 2 reps ;) Nevertheless!
Ugly at the end...although long sets like this are going to disappear quickly, and the degradation in form as the set progresses will hopefully be considerably less :) I think next week my 1+ set is with 265, looking back at my logs that's where the reppage significantly dropped off last time. Anyway, here it is:
Onto...
Front Squats - 8 x 95, 85, 75
Good Mornings - 2 x 15 @ bar
Conventional Deads - 1 x 10 @ 135
Snatch-Grip Deads...New exercise for me. I think I got better at these with each set. I brought my grip out a little wider with each set but could still go more, and watching I think my stance was too close too. This is why we record! 3rd set had to reset grip before last 2 reps. Here are two of the 3 sets (1st and last)... 3 x 8 @ 135
Plie Squats 3 x 15 @ 65
This is where sunglasses trainer guy decided to analyze MY ASS. Seriously.
I know he means well. He watched me plie squat one set and made the comment that one side looks like it's doing more work than the other. Right stronger than left, he's saying. Then the other thing he's saying is that some part of my hamstring or my glute or something is missing (as in tremendously weak), which is causing that slight pause as I kick up out of my squat. Now I DO see the pause, but I believe it's a weak quad and that pause is me kicking it out of my quads into my rear to finish the job. But...hopefully it won't matter as I work to strengthen all those muscles over the coming months :) See all this talk right here? ALL THIS TALK was going on and all I wanted to do was finish my workout....like ok I'm on a schedule yo! Gotta goooo....
Finally :)
BB Split Squats 2 x 24 @ 65
Standing Calves 10, 10, 9, 8 @ 135
Leg Extensions 3 x 15 @ 70, 1 x 15 @ 55
(burn baby buuuurn, holy crap ;)
Back Extensions 15 @ 25, 15 @ 10
20 mins SS Cardio
Warmups, then...
3 x 225
3 x 235
3+ x 250 ....11 reps! That's a PR, by all of one, and truthfully I'm not even sure that one counts with that long rest between the last 2 reps ;) Nevertheless!
Ugly at the end...although long sets like this are going to disappear quickly, and the degradation in form as the set progresses will hopefully be considerably less :) I think next week my 1+ set is with 265, looking back at my logs that's where the reppage significantly dropped off last time. Anyway, here it is:
Onto...
Front Squats - 8 x 95, 85, 75
Good Mornings - 2 x 15 @ bar
Conventional Deads - 1 x 10 @ 135
Snatch-Grip Deads...New exercise for me. I think I got better at these with each set. I brought my grip out a little wider with each set but could still go more, and watching I think my stance was too close too. This is why we record! 3rd set had to reset grip before last 2 reps. Here are two of the 3 sets (1st and last)... 3 x 8 @ 135
Plie Squats 3 x 15 @ 65
This is where sunglasses trainer guy decided to analyze MY ASS. Seriously.
I know he means well. He watched me plie squat one set and made the comment that one side looks like it's doing more work than the other. Right stronger than left, he's saying. Then the other thing he's saying is that some part of my hamstring or my glute or something is missing (as in tremendously weak), which is causing that slight pause as I kick up out of my squat. Now I DO see the pause, but I believe it's a weak quad and that pause is me kicking it out of my quads into my rear to finish the job. But...hopefully it won't matter as I work to strengthen all those muscles over the coming months :) See all this talk right here? ALL THIS TALK was going on and all I wanted to do was finish my workout....like ok I'm on a schedule yo! Gotta goooo....
Finally :)
BB Split Squats 2 x 24 @ 65
Standing Calves 10, 10, 9, 8 @ 135
Leg Extensions 3 x 15 @ 70, 1 x 15 @ 55
(burn baby buuuurn, holy crap ;)
Back Extensions 15 @ 25, 15 @ 10
20 mins SS Cardio
Saturday, February 20, 2010
Friday's (non-crippling, yay!) Workout
GREAT workout on Friday, surprising given my sleep the 2 nights prior. Wednesday night I was at work (in the office) until 10pm, didn't really get to bed until a little after 11 and slept terribly. Softball season started again on Thursday and we started the season with an 8:45 game. Apparently there are no 9:45 games this time around (thank god), but that just means there's nothing to force the 8:45 game to end! We didn't finish until 10:15 or so, so Thursday night again it was 11:30 until I got to bed, followed by another restless night of sleep. I also ate poorly on Thursday - the whole day was just off and I was pretty low on calories.
Despite all that, I did wake up feeling pretty good on Friday! Scratch that, i woke up with a huge smile on my face, feeling fantastic. It was COLD out Fri morning, so I got all dressed up in my best ninja gear, and hit the gym ;)
Started off with some warm-up sets, then got into it as follows:
Sumo Work Sets (repeat of last week's rep/wt scheme)
5 x 205
5 x 220
5+ x 235
That's 13, 2 more than last week. Clangy, nearly bounced myself right outta view ;)
Back continues to round as I progress through. If I had to I could have cranked out maybe 2 more there.
Front Squats 3 x 8 @ 95
(3rd Set Front Squats, 8 @ 95)
Watching the front squats, I do think it's worth giving the back squat a solid try with a higher bar position and more vertical torso, chin up. Just looking at the form on those, it looks much cleaner (of course it's much lighter, I should video a set of back squats with 95 before I say too much more hahah ;) We'll see how things go with that. I'm also going to put a lot of emphasis on just building quad and adductor strength the next few weeks, even if it means leg extensions and plie squats ;)
Good Morning 2 x 15 @ bar
Plie Squats 2 x 15 @ bar
First time trying with a barbell, so no weight. Will experiment with some light weight going forward.
Hammer High Rows 3 x 10 @ 120 (stopped at 8, last two sets)
Pull Throughs 3 x 10 @ 100
BB Walking Lunges* 1 x 26(total steps) @ 40
Freemotion Seated Calves 4 x 12 @ 120 (12/12/15/15)
BB Walking Lunges 1 x 26 @ 40
Leg Extensions 3 x 15 @ 70
Back Extensions 12 @ 10lbs, 12 @ 25lbs
* BB Walking Lunges - I've always used dumbbells for these, so I wanted to give it a try with the BB. Felt awkward about taking up so much WIDTH trying this with a regular barbell, so I opted for the pre-weighted ez-curl bars, 40lb bar. The weight was fine, could've easily handled more weight for the exercise itself, the difficulty was positioning the bar on my back. No problem pressing the bar overhead, but lowering it down BEHIND the head was rough, then pressing it back up from that position to take it off my back - dicey, which sort of prohibits using the heavier bars. So either I'm just gonna have to get over using the big long olympic bar (since I can use the rack to position it and get out from under it), OR - stuck with dumbbells. Boo!
Mentally I've been in a superb place. Friday later in the day I started to slow down a little physically, little tired but not bad. And last night I slept like a rock so after rest tomorrow and another good night of sleep, I should be 100% :)
Anyway - I feel fantastic today. Quads are sore, as they should be. But lower back feels great, hammies a little sore but hardly noticeable...hips feel good. Plus you know, I can totally move, bonus ;)
Had a cheat meal out last night - chips and salsa, margarita (on the rocks, with salt please! Nice and warm buzzzz), big ole' cheeseburger and fries. Had dessert after at starbucks, a nice coffee with a reeses peanut butter/chocolate chip cookie. Mmmmm - OMG :) I could still talk about all of it for hours LOL.
The beautiful thing was I felt no trepidation over it - just an enjoyable meal out, without fear :)
Despite all that, I did wake up feeling pretty good on Friday! Scratch that, i woke up with a huge smile on my face, feeling fantastic. It was COLD out Fri morning, so I got all dressed up in my best ninja gear, and hit the gym ;)
Started off with some warm-up sets, then got into it as follows:
Sumo Work Sets (repeat of last week's rep/wt scheme)
5 x 205
5 x 220
5+ x 235
That's 13, 2 more than last week. Clangy, nearly bounced myself right outta view ;)
Back continues to round as I progress through. If I had to I could have cranked out maybe 2 more there.
Front Squats 3 x 8 @ 95
(3rd Set Front Squats, 8 @ 95)
Watching the front squats, I do think it's worth giving the back squat a solid try with a higher bar position and more vertical torso, chin up. Just looking at the form on those, it looks much cleaner (of course it's much lighter, I should video a set of back squats with 95 before I say too much more hahah ;) We'll see how things go with that. I'm also going to put a lot of emphasis on just building quad and adductor strength the next few weeks, even if it means leg extensions and plie squats ;)
Good Morning 2 x 15 @ bar
Plie Squats 2 x 15 @ bar
First time trying with a barbell, so no weight. Will experiment with some light weight going forward.
Hammer High Rows 3 x 10 @ 120 (stopped at 8, last two sets)
Pull Throughs 3 x 10 @ 100
BB Walking Lunges* 1 x 26(total steps) @ 40
Freemotion Seated Calves 4 x 12 @ 120 (12/12/15/15)
BB Walking Lunges 1 x 26 @ 40
Leg Extensions 3 x 15 @ 70
Back Extensions 12 @ 10lbs, 12 @ 25lbs
* BB Walking Lunges - I've always used dumbbells for these, so I wanted to give it a try with the BB. Felt awkward about taking up so much WIDTH trying this with a regular barbell, so I opted for the pre-weighted ez-curl bars, 40lb bar. The weight was fine, could've easily handled more weight for the exercise itself, the difficulty was positioning the bar on my back. No problem pressing the bar overhead, but lowering it down BEHIND the head was rough, then pressing it back up from that position to take it off my back - dicey, which sort of prohibits using the heavier bars. So either I'm just gonna have to get over using the big long olympic bar (since I can use the rack to position it and get out from under it), OR - stuck with dumbbells. Boo!
Mentally I've been in a superb place. Friday later in the day I started to slow down a little physically, little tired but not bad. And last night I slept like a rock so after rest tomorrow and another good night of sleep, I should be 100% :)
Anyway - I feel fantastic today. Quads are sore, as they should be. But lower back feels great, hammies a little sore but hardly noticeable...hips feel good. Plus you know, I can totally move, bonus ;)
Had a cheat meal out last night - chips and salsa, margarita (on the rocks, with salt please! Nice and warm buzzzz), big ole' cheeseburger and fries. Had dessert after at starbucks, a nice coffee with a reeses peanut butter/chocolate chip cookie. Mmmmm - OMG :) I could still talk about all of it for hours LOL.
The beautiful thing was I felt no trepidation over it - just an enjoyable meal out, without fear :)
Friday, February 12, 2010
Sumos Today and Back at Home
Wooo-eeee that felt good. Good to be home, good to be back in my space :)
Slept in a bit this morning and got back to my cozy lil' gym. It's so funny how I feel so connected there, I feel out of my space when I work out someplace else, and I never feel like I get as good of a workout.
Anyway - Week 1 of 5-3-1 for Deadlifts today, plus the rest of my workout. Here's how it went down folks!
Warm-up RDLs: 5 x bar, 95
Sumos: 3 x 135, 1 x 165, 1 x 195
Work sets: 5 x 205, 5 x 220, 5+ x 235
Here's that 5+ set, I managed 11 reps @ 235
I probably had another in me, but form was suffering badly and just getting worse, so I stopped :)
Box Squats: 5 x 5 @ 110
RDLs: 10 x 135, 8 x 165, 6 x 185, 5 x 205
Vid of the 135 set:
On the last set with 205, I started losing my grip. I knew this, but I could hear Myles chastising me for not using my straps in my head, so I was all like "yeah yeah I can DO this without them!" all stubborn like and stuff...and well YEAH, I did them. Had to set it on the floor after 5 and oh la laaaa....lookie there Mr. Blood Blister underneath the callous on my hand! Ewww...giant mound of blood under a thick callous = gross ;)
So I got a bandaid (in case it popped) and kept on through my workout:
Face Pulls: 3 x 10 @ 90, 100, 110
Cable High Rows: 3 x 10 @ 120
Pop!
More ewwwwww! Cleaned it out, got another bandaid...needed to finish up :)
Leg Extensions 3 x 15 @ 65
Lying Leg Curls 3 x 10 @ 30 (last set @ 20)**
Standing Calves 4 x 12 @ 120
Back Extensions 15 x BW, 15 x 10, 15 x 25
Done! While I'm not sore, that was a most excellent workout.
Tomorrow might be a different story :)
** Lying Leg Curls - I tried these in a different way and needed to keep the weight REALLY light, and obviously, had to drop that last set to get it done! Really gonna feel those tomorrow
Slept in a bit this morning and got back to my cozy lil' gym. It's so funny how I feel so connected there, I feel out of my space when I work out someplace else, and I never feel like I get as good of a workout.
Anyway - Week 1 of 5-3-1 for Deadlifts today, plus the rest of my workout. Here's how it went down folks!
Warm-up RDLs: 5 x bar, 95
Sumos: 3 x 135, 1 x 165, 1 x 195
Work sets: 5 x 205, 5 x 220, 5+ x 235
Here's that 5+ set, I managed 11 reps @ 235
I probably had another in me, but form was suffering badly and just getting worse, so I stopped :)
Box Squats: 5 x 5 @ 110
RDLs: 10 x 135, 8 x 165, 6 x 185, 5 x 205
Vid of the 135 set:
On the last set with 205, I started losing my grip. I knew this, but I could hear Myles chastising me for not using my straps in my head, so I was all like "yeah yeah I can DO this without them!" all stubborn like and stuff...and well YEAH, I did them. Had to set it on the floor after 5 and oh la laaaa....lookie there Mr. Blood Blister underneath the callous on my hand! Ewww...giant mound of blood under a thick callous = gross ;)
So I got a bandaid (in case it popped) and kept on through my workout:
Face Pulls: 3 x 10 @ 90, 100, 110
Cable High Rows: 3 x 10 @ 120
Pop!
More ewwwwww! Cleaned it out, got another bandaid...needed to finish up :)
Leg Extensions 3 x 15 @ 65
Lying Leg Curls 3 x 10 @ 30 (last set @ 20)**
Standing Calves 4 x 12 @ 120
Back Extensions 15 x BW, 15 x 10, 15 x 25
Done! While I'm not sore, that was a most excellent workout.
Tomorrow might be a different story :)
** Lying Leg Curls - I tried these in a different way and needed to keep the weight REALLY light, and obviously, had to drop that last set to get it done! Really gonna feel those tomorrow
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