Went to Shawn Frankl’s Big Iron Gym tonight to try to redo my repetition Squat with a lower %. I got the 10 reps at 67.5% of my 1RM. It was just low enough to complete the challange while being close to what I was supposed to do. I need to work more on rep endurance so I am going to try to keep my % between 65 – 68% until I get my endurance up.
Archive for November, 2014
Repetition Squat
Repetition Squat – 75% x10 reps x 1 set – 135×5, 225×5, 350×2, 350×2, just can’t seem to do reps with the correct amount. Should I lower the % until I can do 10+ reps?
Leg Extension/Curl – 60% x12 reps x3 sets – 105/105 lbs
Calf Raise (one leg) – 60% x25 reps x3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x12 reps x 3 sets
Abdominal Crunch – Bodyweight x30 reps x3 sets
Workout – 11/14/14
Posted: November 14, 2014 in Training JournalTags: Linear Conditioning, Max Deadlift
Linear Conditioning
Again, didn’t do much conditioning.
Maximum Deadlift – 435 lbs x 2 reps x 3 sets (this was a carry over from yesterday’s workout)
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Helped wife with her workout.
Maximum Effort Deadlift
Barbell Shrug – 80% x 20 reps x 3 sets – 190 lbs
Barbell Row – 80% x 10 reps x 3 sets – 160 lbs
Headrest Rear Deltoid Raise – 80% x 15 reps x 3 sets (New Exercise) – 20 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 90% x 2 reps x 5 sets – 0 lbs (Not Completed)
For some reason I couldn’t do a single working set on the deadlift. I did 135 x 5, 225 x 3, 345 x 2, and nothing else. I am going to try to add this in at the beginning of tomorrow’s workout. I know I can do it.
I am so proud of my wife starting to workout/lift. It is fun to workout with her in the mornings. I am setting up a short workout program for her. If any of my followers have any suggestions I would welcome them. Here is what I have so far:
3 Days a week: MWF, It is a modified Cube Method program.
M – Legs/Shoulders/Abs – Back Squat, Leg Extension/Curl, Dumbbell Press, Shoulder Raise Complex, V-Leg Raise
W – Chest/Arms/Abs – Flat Bench, Tricep Kickback, Bicep Curl, Plank
F – Back/Abs – Deadlift, Bent Over Row, Straight Leg Deadlift, Reverse Hyperextension, Crunch
60% Dynamic – 70% Reps – 80 % Max
Cube Week 1: M W F
Cube Week 2: F M w
Cube Week 3: W F M
Cube Week 4: 30% Deload for each exercise
Repetition Overhead Press
Repetition Overhead Press – 75% x 10 reps x 1 set – 135 lbs
Incline Barbell Press – 60% x 8 reps x 3 sets – 160 lbs x 2 sets, stopped due to shoulder hurting
Skull Crusher – 60% x Fail x 3 sets – 35 lbs x 30, 35 x 20, 35 x 20
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs, 20 lbs, 20 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Multidirectional Agility
Sorry, no drills again.
Side Bend – 50% x 15 reps x 3 sets – 52 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Today my wife decided that she wanted to start lifting weights so I helped her a lot before my workout in the morning.
Dynamic Squat
AM: Leg Extension/Curl – 50% x 12 reps x 3 sets – 80 lbs/80 lbs
PM: Speed Squat – 60% x 3 reps x 8 sets – 280 lbs
Straight Leg Deadlift – 50% x 15 reps x 3 sets – 110 lbs
Calf Raise (One-Leg) – 50% x 25 reps x 3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
I also started a profile on Bodyspace to track my workouts. I am going to see how well it works then tell you guys more about it.
Random
One Arm Dumbbell Press – 62 lbs x 20 reps x 1 set, 72 lbs x 20 reps x 1 set, 82 lbs x 10 reps x 1 set, 100 lbs x 1 rep
Squat – 135 x 1, 225 x 1, 315 x 1, 405 x 1, 465 x 1 NEW PR
Upright Row – 95 lbs x 10 x 1, 115 lbs x 10 x 1
Barbell Shrug – 185 lbs x 30 reps x 1 set, 225 x 20 reps x 1
Stone Throw – 8 lbs x 37 1/2 ft. NEW PR
Light Event / Max Day
Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set, 315 lbs x 1 rep x 1 set, 335 x 1 rep x 1 set NEW PR
Overhead Press – 95 x 5, 115 x 3, 135 x 1, 185 x 1 strict
Deadlift – 135 x 3, 225 x 3, 315 x 1, 405 x 1, 495 miss
Farmer’s Walk – 145 lbs x 80 ft x 17 sec
Heavy Hammer Gym 