A)
Back squat
3-2-1-1, 40X1; 3:00 rest
215(3), 235(2), 255, 265
B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides
60(6), 60(5), 60(5R/4L)
C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand
7 rounds + 4 push-ups with 35/hand
D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)
+10(8), +20(4), +20(4)
Showing posts with label russiantwists. Show all posts
Showing posts with label russiantwists. Show all posts
14 November 2016
07 November 2016
Monday
A)
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
31 October 2016
Monday
A) Back squat:
5-5-5, 40X1; 2:00-3:00 rest
185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff
B) 1-arm DB row (bench supported):
3 x 7-10/side, 20X0; :45 between sides
40, 45, 50(7)
C) 10:00 for reps & movements quality:
2 perfect push-ups
4 deadlifts, 145
8 alternating pistols
32 double-unders
6 rounds + 4 deadlifts
D) 3 sets:
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
25 May 2016
Wednesday
A. 1/side forward lunge + 2 squats, build to a heavy double of the complex
B1. Jumping switch lunge, 3 x 20 total; :10 rest
B2. Glute-ham sit-ups, 3 x 15; :10 rest
B3. Russian twists, 3 x 20; 2:00 rest
+
20:00 Assault Bike @ Z1
B1. Jumping switch lunge, 3 x 20 total; :10 rest
B2. Glute-ham sit-ups, 3 x 15; :10 rest
B3. Russian twists, 3 x 20; 2:00 rest
+
20:00 Assault Bike @ Z1
A. +130
B. complete
+
complete
18 May 2016
Wednesday
A1. Safety bar alternating forward lunges, 3 x 6-8 total; :10 rest
A2. Jumping switch lunge, 3 x 16 total; 2:00 rest
B1. Glute-ham sit-ups, 3 x 12; :10 rest
B2. Russian twists, 3 x 20; 2:00 rest
+
10:00 Assault Bike @ Z2
200m 1-arm Farmer’s walk, 53
10:00 Assault Bike @ Z2
A2. Jumping switch lunge, 3 x 16 total; 2:00 rest
B1. Glute-ham sit-ups, 3 x 12; :10 rest
B2. Russian twists, 3 x 20; 2:00 rest
+
10:00 Assault Bike @ Z2
200m 1-arm Farmer’s walk, 53
10:00 Assault Bike @ Z2
A1. +110, +120, +130(6)
A2. complete
B. complete
+
complete with 55lb
54-55 RPMs throughout, a little over 9 cal/minute
After the ab piece, my hair fell out of my ponytail and as I was fixing it, my shoulder partially dislocated. Then it did it again. And again. It's exactly the same as it was before, except it hurts 100X worse.
Emailed Drew a heads up, but I see him first thing tomorrow morning. Texted Tim, his response was "crap, thanks for letting me know" and he said to have Drew call him after tomorrow's appointment, and he'll review my MRI with the radiologist in the morning. Which is great, except that it wasn't dislocating when I had the MRI two weeks ago.
FUCK. MY. LIFE.
54-55 RPMs throughout, a little over 9 cal/minute
After the ab piece, my hair fell out of my ponytail and as I was fixing it, my shoulder partially dislocated. Then it did it again. And again. It's exactly the same as it was before, except it hurts 100X worse.
Emailed Drew a heads up, but I see him first thing tomorrow morning. Texted Tim, his response was "crap, thanks for letting me know" and he said to have Drew call him after tomorrow's appointment, and he'll review my MRI with the radiologist in the morning. Which is great, except that it wasn't dislocating when I had the MRI two weeks ago.
FUCK. MY. LIFE.
11 May 2016
Wednesday
AM @ MobilityFit
25:00 Assault bike
+
passive ROM
+
dry needling of death
PM
40:00 Assault Bike @ Z1/2, off every 10:00 for 10 glute-ham sit-ups + 20 Russian twists (each change of direction) + 30m unweighted walking lungecomplete
It's been 2 days and the plan of "let's not piss off Heather's shoulder" has already failed. At least I got one decent night's sleep.
Walked in to MobilityFit feeling pretty good, a little achy but no sharp pain - aka, better than I've felt in over a month. I knew a lot of the muscles, rotator cuff especially, needed a good dry needling, but instead of relaxing after the needling, everything seized up so much worse. Drew tried using electric stim with the needles (first time) and that made things even worse. We had to stop half way through because I was so uncomfortable, and I had to chill out there for like 30 minutes until I felt okay enough to drive. He didn't even touch anything anterior, but the anterior capsule is super pissed off just from laying prone (this has always been a problem but today was worse than usual). No broken glass feeling, but super, super uncomfortable.
This is getting really, really old.
Back on max dose ibuprofen, Tylenol and ice.
07 October 2015
Wednesday
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 6-9 tough; :90 rest
C. DB walking lunges, 3 x 20m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 6-9 tough; :90 rest
C. DB walking lunges, 3 x 20m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
AM
complete
PM
A. 163, 173, 183(2)
B1. +10, +20(4), +20(3) @166.5 (including belt)
B2. 230, 280, 300(9)
C. complete with 35/hand
+
complete
Today was not the best. I had a relatively stressful morning at work, and came into the gym just not excited about training and in an annoyed mood altogether. Merrr.
Front squats were tough. That 0:02 in the bottom is really terrible. Saw stars on the last rep on all the sets, and the second rep at 183 was so slow on the way up that I didn't even try for a 3rd rep. I'm starting to feel like squats are no longer my thing, and I don't like it. Stupid knee, ruining everything. Well, not ruining handstand push-ups. Maybe that can be my new thing.
Ring dips felt okay.
Reverse hypers weren't really all that tough, but I ran out of room to add more weight, and I also felt like 300 was a lot of weight, so... I don't know if I'm doing the reverse hypers wrong, or I'm really just that strong? Ha. I definitely feel everything in my posterior chain working (not just using momentum), but I could have probably done 15-20 reps at 300lbs before these felt tough.
Chose a much more appropriate weight for the walking lunges today.
Last part was fine.
Skyped with Mike; we're both happy with how the last few weeks have gone, so we're not changing anything for the time being. Happy to keep my refeed Fridays, and looking forward to seeing 159 hopefully within the next week. Eeeeeeek!
+
complete
Today was not the best. I had a relatively stressful morning at work, and came into the gym just not excited about training and in an annoyed mood altogether. Merrr.
Front squats were tough. That 0:02 in the bottom is really terrible. Saw stars on the last rep on all the sets, and the second rep at 183 was so slow on the way up that I didn't even try for a 3rd rep. I'm starting to feel like squats are no longer my thing, and I don't like it. Stupid knee, ruining everything. Well, not ruining handstand push-ups. Maybe that can be my new thing.
Ring dips felt okay.
Reverse hypers weren't really all that tough, but I ran out of room to add more weight, and I also felt like 300 was a lot of weight, so... I don't know if I'm doing the reverse hypers wrong, or I'm really just that strong? Ha. I definitely feel everything in my posterior chain working (not just using momentum), but I could have probably done 15-20 reps at 300lbs before these felt tough.
Chose a much more appropriate weight for the walking lunges today.
Last part was fine.
Skyped with Mike; we're both happy with how the last few weeks have gone, so we're not changing anything for the time being. Happy to keep my refeed Fridays, and looking forward to seeing 159 hopefully within the next week. Eeeeeeek!
30 September 2015
Wednesday
AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 22X1; 2:30 rest
B1. DB bench press, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 8-12 moderate; :90 rest
C. DB walking lunges, 2 x 25m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 22X1; 2:30 rest
B1. DB bench press, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 8-12 moderate; :90 rest
C. DB walking lunges, 2 x 25m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
AM
complete
PM
A. 123, 143, 163(4)
B1. 65, 70, 75(2)
B2. 180, 210(12), 210(12)
C. 25m, 20m with 50/hand - this was not moderate
D. complete with black band
+
complete
Today started out pretty good, but lost a bit of steam towards the end.
Front squats felt okay - knee is doing something weird, and I don't know if it's something to worry about or not. It doesn't hurt.
Surprised to get all 5 reps at 70/hand on the DB bench. 75 was a big jump, and it was very challenging to even get the dumbbells into position. Almost had the 3rd rep at 75, could probably get it if I tried again, and if I was able to get the dumbbells into position with slightly less effort.
Reverse hypers were fine.
Completely overestimated the dumbbell walking lunge steps - I did not check my notebook before beginning, and thought I had done 50/hand before so I just figured I'd do that. I made it about 10 steps on the first set before I realized that this was way too heavy, but then decided to just roll with it and finished the 25m unbroken (barely). Couldn't make it all the way back (grip, mostly), and when I dropped the dumbbells at 20m I considered picking them back up and lunging the remaining 5m then decided that because I went heavier than intended, I was okay to shave off 5m. Sorry, Stephen. Now that I'm writing this, I sound like a little bitch.
That was the turning point of the day.
Banded knee extensions got tough in the last 5-8 reps of each set, on both legs.
Took probably 15:00 to complete the final 3 rounds. Nothing was difficult in particular, I just didn't feel like playing anymore. Meh.
Today started out pretty good, but lost a bit of steam towards the end.
Front squats felt okay - knee is doing something weird, and I don't know if it's something to worry about or not. It doesn't hurt.
Surprised to get all 5 reps at 70/hand on the DB bench. 75 was a big jump, and it was very challenging to even get the dumbbells into position. Almost had the 3rd rep at 75, could probably get it if I tried again, and if I was able to get the dumbbells into position with slightly less effort.
Reverse hypers were fine.
Completely overestimated the dumbbell walking lunge steps - I did not check my notebook before beginning, and thought I had done 50/hand before so I just figured I'd do that. I made it about 10 steps on the first set before I realized that this was way too heavy, but then decided to just roll with it and finished the 25m unbroken (barely). Couldn't make it all the way back (grip, mostly), and when I dropped the dumbbells at 20m I considered picking them back up and lunging the remaining 5m then decided that because I went heavier than intended, I was okay to shave off 5m. Sorry, Stephen. Now that I'm writing this, I sound like a little bitch.
That was the turning point of the day.
Banded knee extensions got tough in the last 5-8 reps of each set, on both legs.
Took probably 15:00 to complete the final 3 rounds. Nothing was difficult in particular, I just didn't feel like playing anymore. Meh.
23 September 2015
Wednesday
AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 42X1; 2:00 rest
B1. DB bench press, 3 x 4-7, 20X1; :90 rest
B2. Reverse hypers, 3 x 10-15 moderate; :90 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 8/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
15m/side Farmer's walk, 100/hand
10 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work
PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 42X1; 2:00 rest
B1. DB bench press, 3 x 4-7, 20X1; :90 rest
B2. Reverse hypers, 3 x 10-15 moderate; :90 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 8/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
15m/side Farmer's walk, 100/hand
10 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)
AM
complete
PM
A. 165, 175(2), 175(2), 175(2)
B1. 60, 65(5), 65(5)
B2. 160, 180(15), 180(15)
C. complete with 35/hand
D. complete with black band
+
complete
A. 165, 175(2), 175(2), 175(2)
B1. 60, 65(5), 65(5)
B2. 160, 180(15), 180(15)
C. complete with 35/hand
D. complete with black band
+
complete
Decent training day! (Kind of shocking considering last night's 9pm softball game and subsequent 6 hours of sleep).
Front squats felt tough with the tempo today. The first rep was always solid but I felt my back starting to round on the second. Almost blacked out on the last set, got super lightheaded on the way up.
Bench pressing continues to feel strong, regardless of barbell or dumbbell. Reverse hypers felt good.
First set of the Peterson step-ups was rough, but got better as they went on. Failed a couple of reps on both legs but was able to regroup and repeat all missed reps. These are so tough.
Everything else was fine. Back to work.
16 September 2015
Wednesday
AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM
PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 42X1; 2:00 rest
B1. Good morning, 2-2-2, 22X1; :60 rest
B2. DB bench press, 3 x 6-8, 20X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 10/side :60 between sides
D. Banded terminal knee extension, 2 x 25/side w/same band as last week; rest as needed
+
3 rounds easy:
25m Farmer's walk, 100/hand
12 weighted Russian twists, hold a 6 lb med ball @ chest
15 light reverse hypers
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM
PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 42X1; 2:00 rest
B1. Good morning, 2-2-2, 22X1; :60 rest
B2. DB bench press, 3 x 6-8, 20X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 10/side :60 between sides
D. Banded terminal knee extension, 2 x 25/side w/same band as last week; rest as needed
+
3 rounds easy:
25m Farmer's walk, 100/hand
12 weighted Russian twists, hold a 6 lb med ball @ chest
15 light reverse hypers
AM
complete
PM
A. 123, 143, 163(3)
B1. 143, 153, 158
B2. 45, 55, 60(6)
C. complete with 30/hand
D. complete with black band
+
complete
120 on the RH
Knee felt tighter than it has in a while this morning, which carried over through the PM. No issues with depth, it just felt like I had to force it a little...
So happy to be squatting again. 3-4 reps is much more manageable at that tempo, but I'm pretty sure my face was all shades of red on the last set.
That might be close to a limit on good mornings... I don't know if I could even do one with decent depth at much more weight than that.
DB bench felt great!
Peterson step-ups went better than last week, but I don't know if I can go up in weight... 30/hand is quite challenging (on both sides).
Everything else was good. That was the lightest that a 100/hand Farmer's walk has ever felt.
+
complete
120 on the RH
Knee felt tighter than it has in a while this morning, which carried over through the PM. No issues with depth, it just felt like I had to force it a little...
So happy to be squatting again. 3-4 reps is much more manageable at that tempo, but I'm pretty sure my face was all shades of red on the last set.
That might be close to a limit on good mornings... I don't know if I could even do one with decent depth at much more weight than that.
DB bench felt great!
Peterson step-ups went better than last week, but I don't know if I can go up in weight... 30/hand is quite challenging (on both sides).
Everything else was good. That was the lightest that a 100/hand Farmer's walk has ever felt.
09 September 2015
Wednesday
AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM
PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM
PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers
AM
complete
PM
A. 83, 103, 123(4)
B1. 123, 133, 143, 148
B2. 154(2), 159(2), 164, 169, 174 (PR +4)
C. complete with 30/hand
D. complete with black band
+
complete
160 on the RH
160 on the RH
Able to get full knee ROM within the allotted 20:00 mobility today! That's a relief, ain't nobody got time for 45:00+ each time you want to do an air squat.
SO HAPPY to squat with a barbell again! Knee felt absolutely perfect on these, but that tempo is a bitch. Got super lightheaded on the set at 123, just a long time to be crushing your trachea. Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was! Just did a quick hip/ankle stretch and I was good to go. Great success!
It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).
Bench press felt excellent. Went for a bonus rep because I knew I'd get it, wasn't even a question. And with the same tempo! Cool.
Peterson step-ups were very challenging with that weight. I will not be sad if these go away soon.
Still like the banded terminal extensions. This one's a keeper.
Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.
SO HAPPY to squat with a barbell again! Knee felt absolutely perfect on these, but that tempo is a bitch. Got super lightheaded on the set at 123, just a long time to be crushing your trachea. Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was! Just did a quick hip/ankle stretch and I was good to go. Great success!
It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).
Bench press felt excellent. Went for a bonus rep because I knew I'd get it, wasn't even a question. And with the same tempo! Cool.
Peterson step-ups were very challenging with that weight. I will not be sad if these go away soon.
Still like the banded terminal extensions. This one's a keeper.
Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.
Had a mandatory health screening at work today - we can repeat this every couple of months, so this might be cool to come back to later.
5'3" 165 (in jeans, 162.7 @ home)
BP: 120/82 (a little higher than normal for me)
pulse: 54
total cholesterol: 243 (errrrrrr)
HDL: 66
LDL: 166
TG: 55
glucose: 83
waist: 31" (this was 35.4" the day I joined CSC)
Skyped with Mike last night - scale has been completely stuck at 163 for the past 2 weeks (which is most likely stress-related, working blows), so we're making some changes. 150g protein, 80g fat, 190g carb, unless performance starts to tank. He said "I'd like to see you under 160," and I'm like "ME TOO" with the unimpressed emoji face. Trying not to get frustrated.
 |
| This may be the deepest squat I've ever done. |
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