gym: 07/14/09

Quick active and jump rope warm up

jumping, overhead 30 lb med ball throws (i need to make a video) with jumps for height after

reverse sled drags
(3) 2 x 30 yards @ 135

box squats with buffalo bar: like this dude, but without the chains and with a shirt on (i know, surprising)
4 @ 225
3 @ 275
4 @ 275
4 @ 275
3 @ 295
3 @ 315: i was bouncing up to fast I realized after. I don't want to rock back like the dude in the video, but I want to let my butt drift a bit farther back than natural, touch the box with my butt, let the box take some of, but not all, of my weight, and then fire back up so the 315 barely counts

walking lunges:
6 @ 45
6 @ 50
6 @ 50

And had to leave for work. More work tomorrow night so I have to go off schedule a bit and make Thursday my track workout day. Hopefully I will get to throw a little more tomorrow night.

07/06/09: gym

Monday will be my heavy day until August when I am forced to leave my gym that I am slightly falling love with. Now that I can lift with the big boys , in the sense that I'm no longer worried about my hamstring, I feel like I can finally start looking people in the eye instead of moping around and doing one legged squats with no weight. So Monday's will be heavy.

prowler push : i did it the right way this time. 30 yards ish down and back. Worked on powerful starts and fast feet throughout.
3 @ 50
4 @ 100

safety bar squat : the safety bar is just another squat variation to be filed among back squats, front squats, box squats, etc. It de-stabilizes the weight a bit and makes it hang straight down, which shifts the poundage to your hamstrings a bit more and also makes it so you don't have to hold the weight at all.
(2) 5 @ 235
(1) 5 @ 255
(1) 5 @ 265

rack pulls: i always have trouble re-racking this without a. hurting my back or b. making the most noise in the world. You are supposed to be able to rack pull more than you can deadlift, a lot more, but the rack position was a bit awkward for me so I might be hanging it a bit too low.
225
315
335
365
385
405

reverse lunges from defecit:
(3) 8 @ 35

This will be a typical Monday gym day. On Thursday's or Friday's I will work on a more total body, circuit, agenda.

gym: 07/02/09

My hamstring is back so I am back. I don't know what I am committing to, but I would like to post every work day morning for the next week. During July I want to lift Monday, take Tuesday off, track/cardio on Wednesday, Thurs lift, Fri off, something cardio/spaq related.

deadlift with hex bar
5 @ 225
5 @ 275
3 @ 295
3 @ 315
3 @ 335

My grip isn't great and I tore up my hands, but I don't that is a bad starting point.

lunges:
(3) 16 @ 45

A1 GHR:
(2) 5 @ 0
(1) 5 @ 25

A2 wheel roll outs with band
(3) 5