Friday Night Strength Workout - Bench

Another strength workout has come and gone.

This one was a challenge. I have been nursing a sore lower left back.

I started with the standard warmup

10 reps BAR

6 reps @ 95

4 reps @ 125

I went right to 155 and it went up easy and smooth

I was advised to head right to 185 for my next one. I had nothing, lost my tightness, failed it completely at the bottom.

Attempted another 185 and same results. It wasnt there...

I went down to 170 and missed it as well. Nervous system is telling me to slow down...

I went on to 45lb 1 arm presses from my back, 4 sets of 10 reps a side.

I was able to do 3 sets and my body (namely my lower back), told me to stop, so I did.

I completed my 100 reps (5sets of 20) BLUE BAND pulldowns carefully, and that was it...

One one One Hostyle Conditioning - Weigh in with some squats for color....

Today I was finally happy with my weigh in results... 327.2
Dropped 5.2 lb's from last week! Glad I tightened up my breakfasts. Hoping for a good result this week also... So close to the 320 mark I can taste it! :)

Today I did a tough routine. Good old squats were the highlight of this crazy workout.. Afterall it is squat month....

20 Squats
10 1 arm overhead presses 25lb, each side
15 Kettle Bell swings (used 40lb)

10 ROUNDS!!!

I did this in 28:00 minutes!

I was destroyed.... I was very happy I completed the 10 rounds....

Hostyle Conditioning - 3 exercises only...

Well I was trained today by MAD MIKE, as Curd was in Quebec for the National Powerlifting meet, and it was a tough one as well... It was only 20 minutes long, but wow....

10 Squat thrusters using the Olympic bar

10 Russian Leg Trusts

10 Horizontal Rows

Do as many rounds as you can in 20 minutes.

Breaks as needed, shortest rest possible in effect.

I did 8 rounds!

I was murdered after doing this. It actually is hurting typing this.

BIG SHOUTOUT to Mike for doing it after me!

He did 15 rounds!!!!! Amazing work Mike, inspirational!

Friday Night Strength Workout - Bench

The boys and I did some more bench work last night. I was doing regular bench again going for max.

I started with my standard warmup

10 reps BAR

6 reps @ 95

4 reps @ 125

I then went right to 155lb's

I was hitting it but I was doing too much of a "belly" bump.

I dropped to 135 and worked on technique, special attention on raising my belly, tightening my lats...

I did 3 reps focusing on technique.

I went to 165lb and did 2 attempts, both were good and technique was good also.

I then did 1 rep @ 175, clean!

I then did a 185lb attempt. I did it, but it was dirty....

New PB's again! I was very happy about these results.

I moved on to 1 arm DB presses laying on the bench @ 45lb's, 4 sets of 10.

The last sets on each side I failed @ 9 reps and 8 on left arm.

I finished with my blue band pull downs, 5 sets of 20.

A great day for me. I have added 50lb's to my bench in 8 weeks. Very happy!

I hate April....

I have been at this conditioning for well over a year, and my legs today feel like they did on my first training session....

I hate April.... Freekin squat Month.....

Grumble Grumble

One on One Hostyle Conditioning - Tabada and Ropes of Death!!

Well today I did my one on one with Curd.

We did some Tabada work... We have not hit the Tabada's in a while.

I did 8 rounds of each exercise for 20 seconds of intense work with 10 seconds rest.

Squats
Pushups
Zerker Squats (20lb sand bag)

2 minute Rest

Zerker Squats (20 lb sandbag and chain around neck)
Lunges (chain stayed on)
Battle Ropes

Done!

Well let's just say it took me a good 15 minutes before I could even think about putting my coat back on!

...and my legs are destryed!

Nuff said.

Strength training - bench work

Today was another visit to the bench press world. We did an earlier training session today since it was good Friday.

I started with my standard warmup

10 reps with the bar
6 reps @ 95
4 reps @ 125
I then went right after a new personal best of 150. I did it, well actually I did 4 reps of it!

I did 1 more rep @ 150 focusing on planting my shoulders into the bench and not sliding up the bench while driving my feet "through" the floor.

I did 1 attempt at 160 and nailed it!
I felt really happy about my improvements this week.

I then did 1 arm db presses with 45lb db
4 sets of 10 per side, focusing on control.

I finished with my standard 5 sets of 20 blue band press downs.

I was wiped. Very happy with my progress.