Tuesday November 4, 2009

Noon w/ Kelly

Single leg weighted box step ups and lunge squats. Established bench press PR of 225. Lots of room for growth.

5 sets of 5 anchored glute-ham style raises on the ground.

6pm w/ Diane

7 x 3dl @ 275 w/ a max effort of some type of pushing exercise in between sets. I did ring dips.

Finished w/ 16 rounds of Tabata burpees/situps.

Monday May 18, 2009

6pm w/ Angel

Warmup w/ 3 rounds of bear complex w/ barbell
turkish get-ups

5 rounds w/ 1 minute rest between rounds

• Max deadlift 225# w/o resting bar
• Max pushups w/o stopping or resting on ground (forward leaning rest is valid)

DL|11| 8| 7| 5| 9|> 39
PU|68|49|36|35|40|>228
Total 267

My chest/arms are smoked.

Deadlift / Pull-up

Sessions like this evening are probably my favorite. It's a no nonsense, simple couplet of a classic lift and bodyweight workout. In the spirit of the Mixer post over at the official blog, tonight was deadlifts and pull-ups. Due to equipment constraints, we partnered up and each started on a different piece. Tonight I progressed from pull-ups to deadlifting. I'm becoming more comfortable with the mixed grip, and can notice a difference in loads like tonight. Kelly corrected me tonight by having me move my hands about 3 inches closer together to take up just that little extra distance I had to lift the bar. I was able to link the lifts pretty well, and actually felt great about what is usually my poorest performance, the pull-up bar; I hit a PR the first round for consecutive pullups at 19.

The workout:

21-15-9 of

• Deadlift 225#
• Pull-Up