gym: 07/10/09

Before I forget.

active

3 x's
jump rope for 2:30 -
100 regular, increasing speed
50, every other foot
50, left, left, right, right
as many reg, reg, left, left, right, right, l, r, l, r (i do these last 4 reps as fast as possible) as I can do before time is up

pound the heavy bag for 30 seconds

1 minute rest

3 x's:
A1: 4 x's 450 lb tire flip
A2: 10 x's 20 lb sledge hammer slams (5 each side)
A3: 5 burpees (on jump get up onto tire)
good rest

I asked one of the trainers why my shoulders were getting so fucked up by the tires and he said it was cause i was doing it right. Sweet. He suggested I move up to the 650 lb tire, which would supposedly fit me better. It did, but it was full of crazy big grooves that were hard to get a hold of. It was also 650 lbs. I could get it up, but then I would have to brace it with my knee and then push it over where you are supposed to do it all in one motion. The worst part was getting that wobbly fucker back in its place. Rolling a 650 lb tire is not like rolling a regular car tire. It goes where it wants which meant at one point I was doing a "whoa, whoa, whoa" like in the movies when you don't want the elephant you are leading by a leash to crush the fence and flower garden of the woman you are trying to woo. That may not be a movie, but you get it. So it took me a solid couple minutes to roll it like 20 yards and it only fell over once luckily in the parking lot and not on somebody stretching inside.

deadlift: This gym is kind of firing me up to lift more. Everytime you go in people are moving heavy weight. Watch the first minute of there exercise of the month videos.



It fires you up to go big. Today it was low rep deadlifts with chains.

2 @ 225
2 @ 225 + 40ish lbs of chain
2 @ 275 + 40
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 120: I should have just done this again, but like I said above you get inspired so...
0 @ 275 + 160: even after a couple years of deadlifting, I can't remember missing a lift. I think this means that I'm not being aggressive enough. I wasn't really that close, my legs straighten pretty quickly and Im just not ready to have all that wait just on my lower back. This is the form that scares me a bit, not to mention what amounts to a full large person more he is lifting.



He barely has any knee bend. Yikes. His name is Mailbox and I saw him deadlift 730 lbs a couple weeks ago. That is the bar filled to each side with 45's. Ska-doosh!

Back to my day.

GHR's
5 @ 0
3 @ 25, 3 @ 0
3 @ 25, 3 @ 0

one legged squats:
8 each leg with 1/2 the weight vest on

box jumps:
5 double leg @ 1/2 the vest
5 single leg 1/2 the vest

during the GHR's and and squats/jumps i did pull ups

10
4 @ 1/2 the vest
5 @ 1/2 the vest
10: this made me feel good