I've been spoiled by being healthy and making time to go to the gym. As I said before I managed to tweak my back during some part of the workout yesterday and my left upper arm is feeling weird, but overall I've been doing well. I say that to preface my complaint with my back. It is more of a nuisance than anything else because I want to try for my 1rm deadlift next week, probably on Tuesday. I am secretly I deloaded a bit this week and went for a little higher reps with less weight.
sled pull:
2 x 40 yds @ 135
2 X 40 yds @ 160
2 X 40 yds @ 180
2 X 40 yds @ 205
safety bar squats:
(2) 6 @ 225
(1) 6 @ 245
pull throughs
(1) 8 @ 45
(2) 8 @ 80
reverse lunges from defecit
(3) 8 @ 40
pallof press
8
bowler squats
6
Showing posts with label safety squat. Show all posts
Showing posts with label safety squat. Show all posts
Thursday, July 23, 2009
Monday, July 6, 2009
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.
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.
Subscribe to:
Posts (Atom)