The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Eat Meat teeroy's Avatar
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    Teeroy's Atrophy Reversal

    Been lifting for a couple of months now. Got SS for xmas and have been working on my form especially on squat. I really only started increasing the weight on squats a few weeks ago because I worked on form for a month.

    My routine that I've settled on is below. It is a slightly modified SS routine for a couple of reasons.

    1) I just haven't gotten the hang of hang cleans. Mainly because of my lack of flexibility and ability to land the bar on my traps. I'm still practicing them though and hope to incorporate them once I feel comfortable with them. I don't have bumper plates at home and the gym I work out at on the road doesn't either.

    2) I travel pretty much on a weekly basis for work. That means a plane flight Monday morning and a plane flight back home Thursday evening. So Thursday's have to be a rest day because I'm on the plane and I'm so dogged tired after getting up to early and travelling on Monday's that I don't want to lift on those days.

    Because of my travel I've settled on a 3 day a week lift schedule. I do cardio or HIIT on 3 of the other days. The only anomoly is the single OHP press on Wednesdays because I want to do that lift 2 days a week.

    I've also included a few assistance exercises to improve my tricep strength and I really want to get to where I can do pull-ups. Biggest help there will be weight loss, though.

    My current routine is below. Of course, any feedback/criticism is welcome. I'm always looking to improve. Hopefully my darn numbers improve quickly their so low...

    Sunday
    Squat
    OHP
    Dead lift
    Lat Pulldown
    Jumping Pull-Ups

    Monday
    Rest (optionally steady state cardio, no HIIT)

    Tuesday
    Squat
    Bench
    BOR
    Assisted dip machine (if at gym)
    Dumbbell Incline

    Wednesday
    OHP
    Grip Work
    Cardio/HIIT

    Thursday
    Rest

    Friday
    Squat
    Bench
    BOR
    Skull Crushers

    Saturday
    Cardio/HIIT
    Last edited by teeroy; 02-15-2009 at 02:42 PM.

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  3. #2
    Eat Meat teeroy's Avatar
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    2/11/2009

    Typically would only OHP on this day but because of just getting back on vacation and not lifting for nearly two weeks want to get some extra squatting in so just doing a short 3x3 using my 5x5 weight from 2 days ago (which was the first workout after vacation).

    Warmup
    Jumping Jacks
    Sit ups
    Rotator cuff band work


    Squat
    Bar x 8
    110 x 5
    160 x 1

    170 x 3
    170 x 3
    170 x 3
    180 x 3, threw this in, felt good, 170's felt good

    Shoulder press (strict)

    Bar x 5
    110 x 1

    120 x 5
    120 x 5
    120 x 5
    120 x 4
    120 x 4

    Cardio
    Run/walk intervals, 1:30 intervals for 15 minutes
    Last edited by teeroy; 02-11-2009 at 08:06 PM.

  4. #3
    Eat Meat teeroy's Avatar
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    2/13/2009

    Warmup
    Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    110 x 5
    160 x 2

    185 x 5
    185 x 5
    185 x 5

    Bench

    Bar x 10
    110 x 5
    160 x 2

    180 x 5
    180 x 5
    180 x 5

    Upward path is wavy on the last 2 or 3 reps of each set. Need to figure out how to correct this

    BOR
    Bar x 10
    110 x 5
    130 x 2

    170 x 5
    170 x 5
    170 x 5

    Skull Crushers
    20 x 10
    20 x 10
    25 x 5

    Jumping pull-ups
    2 x 20

    Stretch

  5. #4
    Eat Meat teeroy's Avatar
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    walk one hour

  6. #5
    Eat Meat teeroy's Avatar
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    Squats felt good again today. Taking the time off to do form work seems to have paid off. I can do most of the movement now w/out thinking about it too much. Still have to work on lifting from heels (practicing keeping toes off the ground) and keeping my knees in. Especially the right knee. The right knee wants to come in, the left knee is doing good. Hope to be at 250lb in a month - that's 5lbs a week.

    Warmup
    Rotator cuff band work, Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    110 x 5
    160 x 2

    190 x 5
    190 x 5
    190 x 5

    OHP
    Bar x 8
    110 x 2

    125 x 3
    125 x 3
    125 x 3

    110 x 7 (extra volume since I could only do 3 @ 125)

    DL
    110 x 5
    200 x 3
    250 x 2

    295 x 5


    Tough one. Almost dropped the last one due to grip. May need to use straps next time. Can probably go up 10 lbs with straps. Need to do grip work. Wednesday is probably a good day.

    Lat Pulldown Narrow Grip
    145 x 5
    145 x 5
    145 x 5

    Jumping Pullups
    2 x 20

    Stretch

  7. #6
    Eat Meat teeroy's Avatar
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    2/17/2009

    Warmup
    Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    110 x 5
    160 x 2

    195 x 5
    195 x 5
    195 x 5

    Narrowed up the feet just a tad and it seemed to help with the right knee waving in so much

    Bench

    Bar x 10
    110 x 5
    160 x 2

    185 x 4
    185 x 3
    185 x 3

    160 x 8

    Moved hand position out a tad. Couldn't go to ring finder because my rack is too narrow.
    BOR
    110 x 5
    130 x 2

    175 x 5
    175 x 5
    175 x 5


    Stretch

  8. #7
    Eat Meat teeroy's Avatar
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    2/18/2009

    Warmup
    Rotator cuff band work, Jumping jacks and situps 3 sets

    OHP
    Bar x 8
    110 x 2

    125 x 4
    125 x 4
    125 x 4

    Rack Grip Pull and Hold

    250 x 15 sec double overhand
    270 x 10 sec double overnand
    275 x 8 sec double overhand
    295 x 6 sec alt grip
    295 x 4 sec alt grip switched, damn right hand!!!!!

    Plate work, 10+5 and 10+10

    270 x 7 sec double overhand


    Cardio
    15 min run/walk intervals, 1:30min intervals

  9. #8
    Eat Meat teeroy's Avatar
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    Felt a little off today. Family has been sick all weak and I'm very short of breath today so I may have caught it a little. Although, I'm probably just using that as an excuse because my bench is so ****in weak!!! Was really hoping to hit 5 on all 3 sets today. Missed the 5th rep on the second set which was sort of scary because I don't have a power rack. I really need a power rack. Hopefully I can hit all 3 sets on Tuesday.

    2/20/2009

    Warmup
    Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    110 x 5
    160 x 2

    200 x 5
    200 x 5
    200 x 5

    Bench

    Bar x 10
    110 x 5
    160 x 2

    185 x 5
    185 x 4, missed 5th rep, killed my arms for the next set
    185 x 3

    160 x 8 (extra volume)

    BOR
    110 x 5
    160 x 2

    180 x 5
    180 x 5
    180 x 5

    Skull Crushers
    25 x 7
    25 x 7
    25 x 7

    Jumping pull-ups
    2 x 20

    Stretch
    Last edited by teeroy; 02-22-2009 at 10:35 AM.

  10. #9
    Eat Meat teeroy's Avatar
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    Played basketball for an hour and a half again today. Am going to try to do this two days a week for the next two months while on this project to burn some inches off of my stomach.
    Last edited by teeroy; 02-27-2009 at 03:06 PM.

  11. #10
    Eat Meat teeroy's Avatar
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    2/27/2009

    The above weights have been incorrect. I weighed my bar at home today and realized it is 33lbs not 20lbs so I've been actually lifting 10lbs heavier than what has been logged above. Not going to go fix the above logs, just noting it here.

    Not overly happy with the workout today. Squats were tough. Bench was tough. Didn't get much sleep last night and have been fighting this head cold virus thing so hopefully itís the combination of those.

    Warmup
    Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    120 x 5
    170 x 2
    190 x 2
    210 x 1

    225 x 5
    225 x 5
    225 x 5

    Bench

    Bar x 10
    120 x 5
    170 x 2

    195 x 5
    195 x 3
    195 x 3

    170 x 8
    170 x 7

    BOR
    120 x 5
    170 x 2

    190 x 5
    190 x 5
    190 x 5

    170 x 5

    Skull Crushers
    25 x 7
    25 x 7
    25 x 7

    Jumping pull-ups
    2 x 20

    Stretch

  12. #11
    Eat Meat teeroy's Avatar
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    3/1/2009

    Still not feeling well with this sinus virus thing, but worked out anyways. Its killing me, I've had this thing for over a week now. Argh!!!

    Nevertheless, I went for a DL max effort. Never maxed before on DL and actually after squatting and OHP I was loosened up and feeling a lot better. So I hit 370 on DL. Woohoo!!! It came up easy but I struggled on the last 1/4 of the lift. Focused on squeezing the glutes and humping the bar, but boy was it hard. Am thinking of doing rack lifts on Wednesday to help with the lockout.

    Form is starting to break down on squats. Am thinking of sticking around this weight for a week or two to get the form back in order at this weight and then start to increase again. I don't know, we'll see how I feel on Tuesday.

    Warmup
    Rotator cuff band work, Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    120 x 5
    170 x 2
    190 x 2
    210 x 2

    230 x 5
    230 x 5
    230 x 5

    OHP
    Bar x 8
    110 x 2

    125 x 4
    125 x 4
    125 x 4

    110 x 5

    DL
    110 x 5
    210 x 3
    260 x 2
    280 x 1

    320 x 5
    350 x 1
    370 x 1 PR!

    Lat Pulldown Narrow Grip
    150 x 5
    150 x 5
    150 x 5

    Stretch

  13. #12
    Eat Meat teeroy's Avatar
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    3/15/2009

    WOOHOO!!! WHAT A GREAT DAY!!! BACK TO LIFTING!!!

    Pulled a muscle in my upper right torso area a couple of weeks ago and haven't lifted since. Can't tell if the pulled muscle is in my pec or my back because they both take turns hurting. Hell, for all I know it could even be in my shoulder based on how OHP felt today.

    It is still not totally healed yet, but I needed to get under the bar again so I went light today and will see how it goes. Since my lat area seems to hurt the most and the pec seems to be much better I skipped all direct lat work such as rows.

    Things actually felt great (except for OHP) and it was very hard to not go heavier and add more volume but I wanted to stay on the safe side. It is a great opportunity to progress back up to my previous maxes and bust through them.

    As a side not for logging purposes, I still have the sinus virus thing. Can't believe I still have it. Been almost 4 weeks now or maybe more. I've been eating healthy, taking lots of vitamin C, eating fruit and vegetables but just can't seem to kick it. I think the travelling isn't helping. Actually felt pretty good Thursday of last week until I got on the plane and then felt like crap when I got home and the two days afterwards. Hopefully the plane flight tomorrow doesn't kick it back into gear. Crazy!!!

    Warmup
    Rotator cuff band work, Jumping jacks and situps 3 sets

    Right shoulder popped a lot on the rotator cuff band work

    Squat
    BW x 10
    Bar x 8
    120 x 5
    170 x 5
    170 x 5
    190 x 2

    Bench

    Bar x 10
    80 x 10
    120 x 5
    140 x 5
    170 x 5

    DL
    110 x 5
    210 x 5
    260 x 5
    280 x 5
    300 x 2 (no straps!!)

    OHP
    Bar x 10
    80 x 5

    This exercise really caused my pulled muscle area to hurt so stopped at 80lb

    Skull Crushers
    20 x 15
    20 x 7
    20 x 6

  14. #13
    Eat Meat teeroy's Avatar
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    Recovery Plan 2009

    This is my comeback plan for my pulled muscle. I am going to deload all of my major lifts to 70% of my previous 5RM maxes and do a straight linear progression i.e. add 5lbs per session to each lift. This will take me approximately 5 weeks to get back to my previous 5RM max for each lift. The goal here is to keep progressing for a long as possible after reaching my previous 5RM maxes. After that I'm considering using the Bill Starr 5x5 program for the next cycle. I halfway expect my squat and DL to progress longer than my bench so I may start a Bill Starr cycle on bench while still doing a linear progression on squat and DL, but we'll see.

    The starting weight seems real low, but according to Madcow it is best to be conservative on the starting weight so that you can increase the amount of time for which you are increasing the weight and really spring into your new PR's. So I'm going to be strict and start out with the low weights and believe in the system and hope for the best. Am really looking forward to busting through my previous PR's especially on bench.

    EDIT: Cranked up the starting weight on squats and DL's because 70% seemed to set me back too far.

    For this cycle I am going to change up my form for BOR. Before I believe I was using too much lift in my back to power the bar up. I was starting from the floor but I believe that I was raising my back too much. For this cycle I am going to allow a slight back raise but really focus on staying as close to 45 degrees as possible. This means that I will be at a much lighter weight than before but I'm hoping that the stricter form will isolate my lats and middle back more. I am also going to hold at the top and squeeze my lats to really work them. I think my lats may be affecting my bench so I really want to focus on form and increase my lat strength as much as possible.

    For this cycle I am going to treat OHP as an assistance exercise rather than one of the major compound lifts. I feel that when treating it as a major lift before it was causing me to overtrain my shoulders. So for this cycle I am going to do OHP on bench days and lighten up the weight and stay in the 8-10 rep range with a 2 min rest between sets.

    Adding in rack pulls to this cycle because my weak spot on DL's is locking out. I can come off the floor easy on my PR's but have trouble locking out. Also adding in more grip work because I need to use straps on my DL's for anything over 300lb and in a perfect world wouldn't need straps at all.

    This is going to be a straight linear progression cycle using a 3X5 set/rep scheme for each major compound lift (squat, bench, BOR). 3 minute rest between sets.

    Deadlifts and rackpulls will be 1x5 but with lots of warmup sets to progress to the 1x5 weight each session.

    Assistance exercises will be 2 sets in the 8-10 range with 2 min rests between sets.

    My list of previous 5RM maxes and new beginning weight for this next cycle are below:

    Bench
    Previous 5RM: 195lb
    Beginning weight: 140lb

    Squat (starting higher than 70% here because I know I can crank past 235)
    Previous 5RM: 235lb
    Beginning weight: 195lb

    DL (will use 10lb jumps, starting higher than 70%)
    Previous 5RM: 320lb
    Beginning weight: 270 lb

    BOR
    Previous 5RM: 190lb
    Beginning weight: 110lb (starting lower than 70% due to new stricter form)

    Rack pulls below knee (never done these before so starting at 80% of 1RM DL max)
    Previous DL 1RM: 370lb
    Beginning weight: 300lb

    My routine for my new cycle is similar to my previous routine except for switching OHP to bench days and treating it as an accessory exercise. Also adding rack pulls and grip work to Wednesdays.

    Monday and Thursday are rest days because those are my travel days for work (fly to/from my customer location). Except for Thursdays I am playing basketball in the morning.

    Sunday
    Squat
    Dead lift

    Monday
    Rest

    Tuesday
    Squat
    Bench
    BOR
    Rope pressdowns (accessory)
    Lat pulldown (narrow grip) (accessory)

    Also play basketball on Tuesdays. B-ball is at lunch, lifting in the evenings

    Wednesday
    Rack pulls
    Grip work (typically bar holds deadlift style from thigh high pins on rack, may do plate pinching as well)

    Thursday
    Basketball

    Friday
    Squat
    Bench
    BOR
    Skull Crushers (accessory)
    Jumping pullups (accessory, 20 reps x 2 sets)

    Saturday
    Rest
    Last edited by teeroy; 03-15-2009 at 07:11 PM.

  15. #14
    SchModerator ZenMonkey's Avatar
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    Wow dude, you have made significint progress since you began. DL and squat are looking strong too! Keep it up!
    Sarvamangalam!

  16. #15
    Eat Meat teeroy's Avatar
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    Thanks Zen. It is fun to keep progressing.

    Squats are finally feeling good, almost natural. I feel like I'm staying tight, not GM'ing anymore, and my sticking point is going away. I feel like I've formed a new base here at 200lb and should be able to shoot up to 250lb really quick, and hopefully just keep on going after that.

    I love deadlifting. It's my favorite lift. I stick at the top so need to work on that. My grip has been getting better which as been fun. I think I can probably hit a 1RM at 400lb in another month or two.

    Now I just need to get my darn bench going. I like my new form, though, so I think dropping back and working on that will pay off. Should be healthier for my elbows and shoulders.

  17. #16
    Eat Meat teeroy's Avatar
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    3/31/2009

    Played basketball for 1.5 hours at lunch.

    Deload squat day

    Warmup
    Bike 5 minutes, stretch

    Squat
    BW x 10
    Bar x 8
    135 x 5
    155 x 5
    165 x 5
    175 x 5
    185 x 5

    Bench

    Bar x 10
    95 x 8
    135 x 2
    165 x 5
    165 x 5
    165 x 5

    BOR

    115 x 5
    135 x 5
    135 x 5
    135 x 5

    Rope Pushdowns

    60 x 12
    60 x 6
    50 x 8

    Lat Pulldowns

    150 x 5
    160 x 5
    170 x 5

    Barbell Curls (superset with lat pulldowns)

    50 x 10
    50 x 10
    50 x 7

  18. #17
    Eat Meat teeroy's Avatar
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    4/3/2009

    Warmup
    Jumping Jacks, rotator cuff band work, situps

    Squat
    BW x 10
    Bar x 8
    120 x 5
    170 x 2
    190 x 2
    213 x 5
    213 x 5
    213 x 5

    Bench

    Bar x 10
    80 x 8
    120 x 2
    168 x 5
    168 x 5
    168 x 5

    BOR

    120 x 5
    138 x 5
    138 x 5
    138 x 5

    OHP

    88 x 15
    88 x 11

    Jumping Pullups

    BW x 20
    BW x 20


    Stretch

  19. #18
    Eat Meat teeroy's Avatar
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    4/5/2009

    Warmup
    Jumping jacks and situps 3 sets

    Squat
    BW x 10
    Bar x 8
    120 x 5
    170 x 2
    190 x 2

    218 x 5
    218 x 5
    218 x 5

    DL
    120 x 5
    210 x 3
    260 x 2
    300 x 1

    Add straps
    333 x 3
    333 x 3

    No straps
    333 x 1

    Grip (rack pull and hold)

    300lb x 7s (double overhand)
    300lb x 4s (double overhand)
    300lb x 3s (double overhand)

    300lb x 8s (right hand sup)
    300lb x 7s (left hand sup)
    300lb x 6s (right hand sup)

    20lb hex dumbbell work
    Was able to hold 20lb for 25s a few times so will move up to 25lb


    Stretch
    Last edited by teeroy; 04-05-2009 at 07:33 PM.

  20. #19
    Eat Meat teeroy's Avatar
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    Warmup
    Jumping jacks, sit ups

    Box Squat 2" below parallel
    BW x 10
    Bar x 8
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10
    133x3x10

    DL

    120 x 5
    223 x 3
    293 x 2
    313x3x3

    Form work on DL's. Working on not letting the hips rise first and not bowing the back.

  21. #20
    SchModerator ZenMonkey's Avatar
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    Nice work man! Keep it up!
    Sarvamangalam!

  22. #21
    Eat Meat teeroy's Avatar
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    6/7/2009

    First day working out with my new power rack. Very nice. Makes me feel more secure working out w/out a spotter and I feel like I'll be able to go for that extra rep now where I couldn't before.

    Warmup
    Jumping jacks, sit ups

    Squat
    BW x 10
    Bar x 8
    133 x 5
    183 x 3
    203 x 5
    213 x 5
    223 x 5
    228 x 2

    Bench

    Bar x 10
    133 x 5
    153 x 3
    183 x 5
    183 x 5
    183 x 3

    153 x 11

    Pinky on the ring

    BOR

    133 x 5
    153 x 5
    153 x 5
    153 x 5

    These are feeling better now with keeping my back tight and not bowing and also not using any leg drive. Should be able to start increasing weight next week.

    OHP

    108 x 7
    108 x 7
    108 x 6

    Jumping Pullups

    BW x 20
    BW x 20


    Stretch

  23. #22
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Nice work man! Keep it up!
    Thanks Zen. I feel like I'm having a bit of rocky start as I keep finding out I have some things wrong on my form and have to back off and do more form work. It's all good, though. I think in the last couple of weeks my form is really coming together on all of my lifts so I'm looking forward to using this new foundation as a nice launching pad to the next level.

  24. #23
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    6/10/2009

    Warmup
    Walk to gym

    Dumbbell Bench

    70x10
    70x8
    70x7
    50x16

    BOR

    135x5
    155x5x3
    145x5
    135x5

    Abductor Machine

    130 x 12 x 1
    150 x 12 x 2

    Adductor Machine

    130 x 12 x 1
    150 x 12 x 2

    Rope Pushdowns

    50 x 15
    50 x 15
    50 x 9

    Lat Pulldowns

    160 x 10
    160 x 10
    160 x 9

    Dumbell Curls (superset with lat pulldowns)

    30 x 10
    30 x 6
    30 x 5

    Standing Dumbell Shoulder Press (superset with lat and curls)

    35x8
    35x8
    35x10

    JM Press

    60 x 8
    60 x 6
    60 x 5

    Stretch

  25. #24
    Eat Meat teeroy's Avatar
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    Warmup
    Jumping jacks, sit ups

    Box Squat 10" box
    BW x 10
    Bar x 8
    133x3x10

    DL

    120 x 5
    223 x 3
    293 x 2
    313x3x2
    318x3x1

    Form work on DL's. Working on not letting the hips rise first and not bowing the back.


    Today's diagnosis: Hips are still rising first on some reps. Last two reps of last set really focused on not having the hips rise first and those were definitely better.
    Last edited by teeroy; 06-12-2009 at 05:55 PM.

  26. #25
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    6/14/2009

    Got a tire for sled pulls yesterday. After the lifting today put in an eye hook and did some pulling. See below. What a workout!!!!

    Warmup
    Jumping jacks, sit ups

    Squat
    BW x 10
    Bar x 8
    133 x 5
    183 x 3
    208 x 5
    218 x 5
    228 x 5
    233 x 2

    Bench

    Bar x 10
    133 x 5
    153 x 3
    183 x 5
    183 x 5
    183 x 5

    153 x 13

    Pinky on the ring

    BOR

    133 x 5
    153 x 5
    153 x 5
    153 x 5

    Finally felt strong on the last set. Go to 158 next week

    OHP

    108 x 7
    108 x 7
    108 x 5

    No leg push today so even though the number are about the same as last week I look at is as an improvement as last week I was using some leg push.

    Jumping Pullups

    BW x 20
    BW x 20

    Stretch

    97lb Tire Sled pulls

    180' front sprint x 3
    180' backwards pull x 2, ran the first 90' but walked the other 90 segments. Backwards was tough

    Alternated the front/back pulls with about a 2-3 minute rest between. About died doing this, am so looking forward to doing this each week now!!!
    Last edited by teeroy; 06-21-2009 at 10:36 AM.

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