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  #1921  
Old 31 July 2012, 20:56
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Chubs Chubs is offline
These ain't my pants.
 
Join Date: Feb 2008
Location: SE US
Posts: 1,394
Workout: Accumulation Week 2 Workout 2

Weight: 179lbs


foam rolling, mobility, band stretching


Sumo DL (65%) -

135lbs x 5 x 2
185lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5


SSB Wide Stance Low Box (RPE 8, chains = 60-65lbs) -

bar weight - 82lbs

bar x 5
bar + chains x 5
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 140lbs x 6 + 2 assisted


SSB Step Ups (120sec RI) -

bar x 5/5
bar + 50lbs x 5/5
bar + 70lbs x 5/5
bar + 70lbs x 5/5


DB Split Squat (90 sec RI) -

60s x 5/5
60s x 5/5
60s x 8/8


Back Extensions (90 sec RI) -

BW +35lbs x 10
BW +35lbs x 10
BW +35lbs x 10
BW +35lbs x 10
BW x 20


Ab Work x 150 reps


Prowler -

175lbs x 30m x 6 trips


Stretching


Comments:

I hate that stupid prowler. Good smoke session today. Those low box squats were rough.
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  #1922  
Old 1 August 2012, 19:19
Dogwasher Dogwasher is offline
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Join Date: Jul 2009
Location: Texas
Posts: 645
Sore from yesterday.

Sledge Hits, Sandbag Cleans, Modified Neck Bridge.
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  #1923  
Old 2 August 2012, 19:51
Jppd47 Jppd47 is offline
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Join Date: Jul 2012
Location: Connecticut
Posts: 34
5x5
Squats 215lb
Strict Overhead Press 115lb
1x5
Deadlift 255lb
+ warm up sets

My rope came in today. Put her up in a tree at 23ft. Climbed 3x last time with 13lb vest. So fun, I miss climbing.
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  #1924  
Old 2 August 2012, 19:53
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SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 33,003
Ahhhhhhhhh, fucked off for a week, back in the game today. An easy day to not kill myself.

Run 3.10km
100 pushups
100 Airsquats....
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  #1925  
Old 2 August 2012, 20:24
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Chubs Chubs is offline
These ain't my pants.
 
Join Date: Feb 2008
Location: SE US
Posts: 1,394
Workout: Accumulation Week 2 Workout 3

Weight: 179lbs


Warmup -

1.5 mile run (90%) - 11:46

foam rolling, band stretching


2 Board Bench (RPE 8) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 5 add two board
225lbs x 5
235lbs x 5 (+10lbs)
235lbs x 5
235lbs x 5


Incline BP (90 sec RI) -

45lbs x 10
95lbs x 10
115lbs x 8
135lbs x 8
145lbs x 8 (+10lbs)
155lbs x 8 (+10lbs)
155lbs x 8


Chinups (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 5
BW x 5


Blast Strap Rows (90 sec RI) -

BW x 12
BW x 12
BW x 10 + 2


Dips (90 sec RI) -

BW x 10
BW +25lbs x 8
BW +35lbs x 8
BW +45lbs x 8
BW +45lbs x 7 + 1


Lat Pulldowns (45 sec RI) -

100lbs x 10
110lbs x 10
120lbs x 10
120lbs x 10


Curls (90 sec RI ) -

30s x 10/10
30s x 10/10


Prowler -

175lbs x 30m x 6 trips


Comments:

Volume was super high today. Felt great. Feeling stronger.
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  #1926  
Old 2 August 2012, 21:39
Dogwasher Dogwasher is offline
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Join Date: Jul 2009
Location: Texas
Posts: 645
Rare Thursday night off, ran 5K race from the same series as Saturday. 25 degrees warmer and about as many seconds slower at 19:37. 102 F at the finish line.
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  #1927  
Old 4 August 2012, 15:53
RN47 RN47 is offline
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Join Date: Jan 2011
Location: Folly Beach, SC
Posts: 722
10 minutes of KB snatches with 53lb bell; I tried to rest with it locked over head, but that didn't last too long. 142 reps- need to get better at this.

6 x 50 pushups
2 x 100 situps
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  #1928  
Old 4 August 2012, 22:24
Jppd47 Jppd47 is offline
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Join Date: Jul 2012
Location: Connecticut
Posts: 34
20 mins of flipping tree logs from a cut up tree, from the front to back yard. 3 of the pieces were to big/heavy for me to flip. Im keeping the two I got back there to use more often. Was fun!
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  #1929  
Old 5 August 2012, 17:35
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jtk317 jtk317 is offline
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Join Date: May 2011
Location: Pennsylvania
Posts: 2,888
Yesterday, walking/jogging all over the Montage/Toyota Pavillion area at Mayhem Fest to see Anthrax, Motorhead, and Slayer. Also, decked a guy for throwing a ketchup packet at some hot chicks and then pushing me when I knocked his second packet out of his hand before he could get it tossed.
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  #1930  
Old 5 August 2012, 22:14
Dogwasher Dogwasher is offline
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Join Date: Jul 2009
Location: Texas
Posts: 645
PM: Turkish Get-Ups, Shoulder Press, TRX Circuit

AM: Deadlift, Pull-Up Circuit, Ring Routine

Hope you all are doing well.
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  #1931  
Old 5 August 2012, 22:23
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SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 33,003
Run 5.44km....
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Losing faith in humanity, one assclown at a time....
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  #1932  
Old 5 August 2012, 23:41
applepieanarchy applepieanarchy is offline
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Join Date: Jul 2012
Location: Phoenix, AZ
Posts: 43
Cardio with my competition team today...
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  #1933  
Old 5 August 2012, 23:44
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reed11b reed11b is offline
Chicks dig scars
 
Join Date: Apr 2009
Location: Olympia WA
Posts: 828
APFT plus several sets of 50 push-ups for being a smart ass
Reed
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Quote:
Originally Posted by SOTB
You're an Army dude, aren't you?
Quote:
Originally Posted by MixedLoad View Post
Must have been my use of big words that gave it away.
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  #1934  
Old 6 August 2012, 16:44
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jtk317 jtk317 is offline
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Join Date: May 2011
Location: Pennsylvania
Posts: 2,888
180 pushups in 3 sets. 5 max sets pull ups. Going to get back in the gym and restart the membership next paycheck.
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  #1935  
Old 6 August 2012, 21:40
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Doc P Doc P is offline
Fan ar an gcosán
 
Join Date: May 2004
Location: Virginia
Posts: 1,170
3 sets of: 185lb bench->10 neck raises (front/side/back/side)->30 abs (crunches/4-count flutters/knee raises)
2 sets of: 15 dips -> 30 core (crunches/supermans)
2 sets of: 10lb kb ground touch, one-leg squat
2 sets of: 35/40lb dumbell curls
2 sets of: 10lb bar on half-ball balance squat
00:15:00 treadmill on Kilimanjaro hill program

Nursing a knee overtraining and need some oil for this tinman's joints.
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  #1936  
Old 6 August 2012, 22:55
hunteran hunteran is offline
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Join Date: Aug 2004
Location: Oahu
Posts: 501
6.16 miles in 38:10 (6:12 pace average). First 3.11 miles at 6:17 pace, final 3.04 miles at 6:07 pace. 18 days off, shins felt great but I thought I was gonna puke my balls up I was breathing so hard.
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  #1937  
Old 7 August 2012, 14:16
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SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 33,003
Quote:
Originally Posted by SOTB View Post
500 airsquats, in sets of 25; 19 min, 30 sec....
500 airsquats, in sets of 25; 16 min, 28 sec.
Quote:
Originally Posted by SOTB View Post
100 pushups, feet elevated 20"
100 pushups, normal, hands at shoulder width
100 pushups, normal, hands wider than shoulder width
100 pushups, chest/hands elevated at 20"

Each set in 5 min, 1 min rest between sets....
100 pushups, feet elevated 30"
100 pushups, normal, hands at shoulder width
100 pushups, normal, hands wider than shoulder width
100 pushups, chest/hands elevated at 30"

Each set in 5 min, 1 min rest between sets....
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  #1938  
Old 7 August 2012, 14:38
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Xdeth Xdeth is offline
Been There Done That
 
Join Date: Jun 2002
Location: Boston, MA
Posts: 4,753
You did 400 fully qualified MC pushups with just 4 min total rest? When I'm over this meangitis I'm giving it a shot, two weeks..
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  #1939  
Old 7 August 2012, 14:57
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SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 33,003
Quote:
Originally Posted by Xdeth View Post
You did 400 fully qualified MC pushups with just 4 min total rest? When I'm over this meangitis I'm giving it a shot, two weeks..
Each exercise (the 4 listed) were performed in sets of 20 reps, resulting in 100 correct pushups in 5 min. At the end of each exercise, there was a full one min break. I think the whole thing took me like 23 min.

FWIW, the first two exercises aren't really hard (for ME) to knock out sets of 20 reps in 20-25 sec. After those first two exercises, including the final one where I'm doing reverse elevated pushups, it usually takes me longer to knock out the 20 pushups for that set....
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  #1940  
Old 7 August 2012, 15:47
Chubs's Avatar
Chubs Chubs is offline
These ain't my pants.
 
Join Date: Feb 2008
Location: SE US
Posts: 1,394
Workout: Accumulation Week 3 Workout 2

Weight: 177lbs


foam rolling, band stretching, mobility


Sumo DL (70%) -

135lbs x 5 x 2
185lbs x 5
225lbs x 3
245lbs x 4
245lbs x 4
245lbs x 4
245lbs x 4
245lbs x 4
245lbs x 4


SSB Low Box Wide Stance Squat (RPE 8) -

bar weight: 82lbs
chains: 60-65lbs
bands: ~100lbs tension at top

SSB + bands x 8
SSB + bands & chains x 8
SSB + 50lbs + bands & chains x 8
SSB + 90lbs + bands & chains x 8
SSB + 90lbs + bands & chains x 8
SSB + 90lbs + bands & chains x 8
SSB + 90lbs + bands & chains x 8


SSB Box Step Ups (120 sec RI) -

SSB + 5/5
SSB + 90lbs x 5/5
SSB + 90lbs x 5/5
SSB + 90lbs x 5/5


DB Split Squat (90 sec RI) -

60s x 8/8
60s x 8/8
60s x 8/8


Back Extension -

BW x 15
BW x 15
BW x 20


Calf Raises -

50lbs x 10
75lbs x 10
75lbs x 10


Ab Work x 175 reps


Stretching


Comments:

Left hamstring felt tight during the deadlifting but slowly loosened up for me. The low box squats were heavy as shit up top but felt good coming off the box. Not bad overall.
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“It is who we are; It is what we do; And we're okay with that.”- LE Funeral Closing Remark
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