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axle press (clean and press) w/ actual axle bar
135x3
155x3
225x2
225x2
265xfail...
didn't have a rehband on. Impossible to go higher without catching it on the belt
log press out of rack supersetted with rows
log 195x5x4
row115x20x4 each arm
seated shoulder press palms in
45x25x1
laying overhead tricep extension w/z bar supersetted with incline padded rows
overhead
145x12x3
incline rows
45 plate w/10
15,15,15
weighted laying ab curls w/ inch dumbell
15,15,15
trashed afterwards
yesterdays workout
sled pull. there and back (120 feet) w/ 4 plates, 5 times
back circuit
a1)weighted chins (wide grip w/ fat grip) w/45 plate
6
rest a minute
a2)chest supported rows 225
12
rest a minute
a3)RDL's w/ 185
12
rest a minute
a4)upright barbell rows with 155
rested 2 minutes and repeated.
prowler
4 plates there and back(120 feet) 4 times
6 plates there and back(120 feet) 1 time
Sled pulls are fun!! I wish I could do them more often but regular gym's don't have those types of equipment :sigh:
did speed pulls and some upper on friday nothing worth posting
trained events today
car deadlifts
1x 0 plates + tire(600)
1x 2 plates + tire
1 x 4 plates + tire
1 x 6 plates + tire
1 x 8 plates + tire
1 x 10 plates + tire (PR)
got 12 plates + tire in the air but couldn't lock out. Still got a 90 pound increase from last time I tried this
Did a yoke + hallmark squat + keg carry medly
started with hallmark squats
225x12 both legs
ran over to the yoke
did 4 plates and carried it over 60 feet. Legs were absolutely destroyed.
ran over to the keg. Keg weighs 270, picked it up but couldn't run. trashed
Tried the medley over again after everyone went through. Destroyed the yoke and carried the keg 120 feet. Anger prevailed.
did some stones. platform was 60 inches
did two tosses in a minute
did one toss in a minute
my arms looked like this http://www.google.ca/imgres?q=arms+a...9,r:6,s:0,i:79
sooo trashed after this workout
stone was 290
mondays workout
axle clean and press
warm up
36kg x3
46kg x 3
66kg x 3
work
86kg x2
96kg x2
106kgx2
116x2
126xfail
strict log press out of the rack supersetted with db row out of the rack
190x4
115x20 each arm
190x4
115x20 each arm
190x4
115x20 each arm
190x4
115x20 each arm
190x4
seated db shoulder press, palms in
45x25x1
laying overhead tricep extension w/ z bar supersetted with military push ups
56kgx12
15
56kgx12
15
56kgx12
15
abs
weighted sit ups w/inch dumbell
10,10,10
v sit ups
25,25
twists
amapx2
holds w/ rickshaw(fattest grip) 225
19,35,30
Back was extremely sore from saturday
Jesus dude, youre a beast
thanks dude
my elbow is so sore. Hopefully my sleeves and stuff come in soon
wens
barbell complex. Did this three times w/ 36kg. Only break was waiting for the guy in front of me to finish. Everything is 10 reps
bent over row
high pull
barbell curl
push press
squat
split squat
squat jump
split squat jump
bench(135lbsx13)
that wasn't fun
then I did a shoulder circuit. 4 times through
plate raisex10
seated db cleanx10
y pronex15
band pushdownx50
oh and I did sled pulls before the workout. 5 plates there and back(120 feet) for 5 sets
and this explains the speed pulls
http://www.youtube.com/watch?v=FNHEo...eature=related
speed pulls
225x2x10
shrugs
200kgx15x3
120kgx50x1
then I just stretched, and stretched and stretched. My hips and lower back are so tight its ridiculous. I'm young so I've been getting away with it but its really caught up with me. Going to be foam rolling ALOT going forward
monday
did axle but on the york technique box. Height was about to my abdomen
36x3
46x3
56x3
66x3
106x1
116xfail
strict log press out of rack supersetted with rows out of the rack
195x3
117.5x15
195x3
117.5x10
195x3
117.5x10
195x3
117.5x10
195x3
117.5x10
laying overhead tricep extension w/ ezbar supersetted with military pushups
50kgx12x3
15,15,20
had to go to work early so I rushed through the workout