Archive for February, 2012

Thursday, February 23, 2012 @ NL Sports Centre

SMR – pvc and lax ball.
Band Dislocates x 15
Scap Floor Slides x 12
Shoulder Circuit x 10 @ 5lbs

a1) Incline Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 310 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 235, 3 @ 264, 3 @ 296 – was using a combo of kg and lbs plates so the weights are odd. Also the bar was a super whippy weightlifting bar and the bench was steeper than normal. All those excuses aside, I’m happy with this for today.
a2) DB Row 3 x 15 @ 120lbs

b1) DB Bench Press 2 x 15 @ 80lbs
b2) Chin-ups 3 x 8

c1) Band Pushdowns 3 x 12
c2) Band Face Pulls 3 x 20

Solid workout today. Got some work in at a different gym. Onward and upward.

Mobility WOD Challenge – Day 15 (Friday)

JF

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Wednesday, February 22, 2012 @ St. Andrew’s Church Hill

5 sets.

This time around was better than Monday but it still kicked my ass.

Mobility WOD Challenge – Day 14 (Thursday)

Saturday, February 18, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Glutes bridges x 10
Scap Floor Slides x 12

Kneeling Jumps 2 x 5

Squats 5 @ 154, 5 @ 220, 3 @ 275, 3 @ 319, 2 @ 385, 1 @ 429 (belt on now), 1 @ 473, 1 @ 507, 1 @ 540, 1 @ 551 – pretty solid reps here. The 551 single stalled on the way up but I kept a good position and powered through.

Push Press 5 @ 135, 3 @ 185, 3 @ 225, 3 @ 275, 1 @ 295, 1 @ 315 (belt), 2 x 3 @ 225 – getting a little better here over time. It’s certainly different doing them after squats instead of first in the session like I have done in the past.

DL 5 @ 275, 5 @ 319, 3 @ 385, 3 @ 418 – nothing insane here but it is feeling better each week. I need to be patient with this and build it up again over time.

Lat Pulldown with V Grip 2 x 12

Did the Mobility WOD for my shoulders and stretched hips, groin and glutes.

Solid lift overall. Had some different guys lifting with us today. Tony Granville, Steven Price and Tom Kean joined us for the entire session. These guys are lighter weight lifters but were all killing squats with over twice BW for reps. I’ve never lifted with lighter lifters who could actually keep up before. It was certainly nice to have a good group of guys hammering away.

Monday, February 20, 2012 @ St. Andrew’s Church Hill

Tried a different hill today and it was tough as hell.

5 sets.

About 2/3 of the way up I really had to keep driving or I would have come to a stop. This hill is no joke.

Tuesday, February 21, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10
Glute Bridge x 12
Shoulder Circuit x 15

Front Squat 2 x 5 @ 154, 3 @ 220, 3 @ 275, 3 @ 308, 3 @ 341, 3 @ 352 – felt pretty solid considering I killed some hills yesterday.

a1) Military Press 5 @ 95, 5 @ 135, 3 @ 155, 3 @ 185, 3 @ 205 – best this has felt in a long time. I was good for many more on 205 but I stuck to the plan for the day.
a2) Chin-ups 5 x (6 with FG + 3 regular grip)

RDL 2 x 10 @ 225
Band Pullapart 4 x 25
Band Pushdowns 2 x 25
BB Reverse Curl + BB Curl 2 x (8 reps + 8 reps) @ 65lbs

Stretching for hips, groin and pecs.

Solid workout tonight, got some work in and stuck to the plan.

Mobility WOD Challenge – Day 13

Also check back in the next day or so for a post on nutrition. This is something that I have researched and experimented a lot over the past few years and I want to relay my extremely simple and effective strategies.

Mobility WOD Challenge – Day 12

Posted: February 21, 2012 in Uncategorized

Keep going strong:

Mobility WOD Challenge – Day 12

Mobility WOD Challenge – Day 10

Mobility WOD Challenge – Day 11

Mobility WOD Challenge – Day 9

Posted: February 18, 2012 in Uncategorized

Lets keep the ball rolling. Here is the mwod for tomorrow:

http://www.mobilitywod.com/2010/08/i-will-bend-like-reed-in-wind-episode-9.html

Thursday, February 16, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.

Glute Bridge x 10.
Shoulder Circuit x 10.
Scap Floor Slides x 10.

Incline Press 5 @ 65%, 5 @ 75%, 5 @ 85% using 310 as working max.
2 x 5 @ 135, 5 @ 205, 5 @ 235, 5 @ 265 – just prescribed reps. I have basically decided I will only go for max reps when i have a lift-off, this bench is awful for getting the weight out of the rack.

DB Row 3 x 12 @ 125lbs – grip felt great today.

a1) DB Bench Press 2 x 20 @ 70lbs
a2) Cable Seated Row 3 x 15
a3) Face Pulls 3 x 15

Step-ups with DB in Opposite Hand 2 x 10 @ 40lbs
Pushdowns 3 x 12
BB Reverse Curls 3 x 15
Blast Strap Abs 3 sets

Stretching for hips, glutes and groin.

Another sight to be seen in the gym today, bad deadlifts. To start, I will say this: I mind my own business in the gym especially when it comes to adults. If I see a kid in there that is doing something that will get them hurt I will offer some advice, but other than that I keep my mouth shut unless someone asks. I feel that adults should have enough sense to research things or seek some help to prevent getting hurt. If their adult brain can’t figure that out, then I don’t have any sympathy for them when they end up crippled.

So on to the sight of the day. There were two guys in there deadlifting. I have seen these clowns many times before and their workouts are absolutely ridiculous by anyone’s standards. I’ve seen them do an entire workout for forearms, no joke. So today as I was warming up they walk in. The “Top Dawg” (TD) immediately throws 405 on the bar. This guy is a sloppy joke of a “lifter” who wears a black Under Armour hat, zip-up sweater and track pants every workout. Oh yeah, lets not forget the gloves with built in straps (maybe all that “forearm” work isn’t working too well…). His little minion (LM) put 205 on his bar (of course they had to occupy as much space and equipment as possible). TD pulled a greasy set of 5 at 405 and then LM pulled 205 with the worst form I had ever seen. TD then pulled 465 for another cat-backed set of 5 followed by LM pulling 290 for a few with a spine similar to a crescent moon. TD called for 525 and made sure to say “525” about 50 times so that everyone could hear him. At this point, I was audibly and visually laughing at their antics. I was about 10 feet away from them doing inclines, so they had to notice. TD “succeeded” at 525 by pulling an ugly double. Then it happened…..with the shouting encouragement of TD, LM went for 320 and I could not believe how much spinal flexion he was capable of. His spine was almost in a circle. After that disaster, it took them about 5 mins to figure out how to put 585 on the bar, they misloaded it 3 times before finally getting it right. TD stepped up to the plate and failed miserably. He threw a tantrum and acted surprised that it didn’t go today. The only thing I was surprised about was that there weren’t several vertebrae and litres of spinal fluid all over the floor in their area.

The start position in the video below is actually better than LM on his set at 320, I’m not even exaggerating.

http://www.youtube.com/watch?v=P0ySblouCKs

 
 
Also, here is the MOBILITY WOD for tomorrow. Have at it folks:
  
http://www.mobilitywod.com/2010/08/mobility-i-has-it.html
JF