Monday, 6/23/08
Back Squat:135×5/185×5/225×3
85% (255#) x back 3 x 5
My neglected1RM back squat is down about 15#
Clean Deadlift: 115% (215#) x 2 x 3
Push Press: 83% (145#) x 4 x 5
Chins, band assisted: 10/10/11
GHD Sit-ups: 3 x 15
65# Sandbag Power Cleans: 10
65# Sandbag Squat Cleans: 10
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Tuesday, 6/24/08
Muscle Snatch + Snatch Balance, Heaviest Muscle Snatch x 1 + 2
45/65/75/88/88/95/100/105.
MId-hang Snatch @ 65% x 2 x 4, (70#).
8 rounds,
5 kipping pull-ups (assisted) + 5 clapping push-ups.
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Wednesday, 6/26/08
Rest Day
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Thursday, 6/27/08
Went to the Santa Monica Stairs and did three laps of the 189 steps with a 65# sandbag; alternating shoulders and back. Brutal.
Next,
4×10 sandbag squat cleans
2×10 sandbag cleans and press
2×10 sandbag snatch
200 meter shoulder carry
That lit me up and left me smoldering, especially the stairs.
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Friday, 6/28/08
Rest Day
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Saturday, 6/28/08
The Four “P”s…all pulling. 9 reps each
•Power Cleans, 125
•High Pulls, 155
•Deadlifts, 300
•Stiff Legged Deadlift, 175
•Rows, 125
Pull-ups, single red band assisted, 2×5
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Sunday, 6/29/08
Kettlebell Workout in the Park
Steve Belanger and Marc, both RKC instructors held a training in the park for experienced and beginner kettlebellers.
For the workout portion, I used a 53 then a 70# KB for ladder swings both two hand and single hand. In there were a few sets of snatches, 3 rounds of kettlebell Bear Crawls and 5 x 50′ rope pulls with an 88# KB at the end. Did a set of push ups after each. The rest of the time was spent socializing and playing with the bells.
June 29th, 2008
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Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 2008
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This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up!
Monday, 4/7
Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20
Kettlebell Swings, 24 kg. 20/30.
Kettlebell Swing/Walk, 24 kg. 15/15/15/15.
Kettlebell Snatch, 24 kg. 8 x 5/5
14,100 lbs
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Tuesday, 4/8
3 rounds of Burgener warm-up
Clean & Push Press, x 3 45/65/90/100/110/120/120/130/140/110.
Rack Pulls, singles at knee height 225/315/405/455f/455/475/500.
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Wednesday, 4/9
Rest
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Thursday, 4/10
BB Snatch doubles, full squat:
65/75/75/80/90/90/95/100/105.
KB Swings, 24 kg.
2H: 30/20/20.
H2H: 40/30/25/20/15.
200 swings, 10,600#
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Friday, 4/11
No liftin’ or swingin’ today. Instead, I went to the beach in the early evening and ran for 41 minutes. It went well and the weather was perfect.
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Saturday, 4/12
Back Squats: 135×5/135×5/185×3.
10 x 225# (70% 1RM) doubles, :45 rest between sets.
Deadlifts: 245×3//295×1/335×1.
10 x 365# (70% 1RM) singles, :45 rest between sets.
2 Slosh Pipe overhead walks; 50 meters or so. A “tsunami in a tube”.
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Sunday, 4/13
Rest
April 13th, 2008
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Compelling, isn’t she?
I started off with 3 rounds of Burgener warm-ups and continued to loosen up with,
Kettlebell Swings, 20 kg. 20/20/20.
Kettlebell Snatch, 20 kg. 20/20/20.
The main event was,
Dynamic Effort (DE) Back Squats at 60-70% 1RM.
60%, 190#: 4×2
65%, 210#: 4×2
70%, 225#: 4×2
This was an excellent Saturday morning in the corner.
February 16th, 2008
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Keeping with yesterday’s theme of simplicity, I came, I squatted, I went home. That simple and that fast.
My warm-up was empty bar back squats for a couple of sets of 15, then 135 x 5 and 155 x 5, both with 3 second pauses in the hole.
The entree was 9 sets of 2 reps.
225/225/240/245/250/260/260/275/225. 60-87% of 1RM.
Got nice and low for each, but was wobbly on the first set of 260. The second set was much better.
January 23rd, 2008
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The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.
I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.
I did a few sets of the Burgener Warm-up and did a Dan John routine.
4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.
45/55/65/75.
It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.
135/155/175/185/205/185/185.
The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.
January 6th, 2008
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For those of you who enjoy powerlifting, you probably know who Mark Rippetoe is and if you don’t, you should. Mark is the author of Starting Strength, Second Edition, Basic Barbell Training and Practical Programming.
Craig Rasmussen of Elite Fitness Systems posted the second installment of Texas BBQ Part 2: More Shop Talk With Mark Rippetoe. You’ll also want to go back and read Texas BBQ, Part 1. In part 2, Rasmussen asks Coach Rip about the fine points of the back squat, deadlifts and programming.
I was also happy to read that a dvd is forthcoming. That will be great addition to his body of work.
You can also find video of Coach Rippetoe teaching the lifts at the Crossfit site.
December 28th, 2007
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While there is no tried and true set answer to that question, I think the best time to train is when you can do it on a regular and consistent basis. That said, that best time is that period your body normally performs at it’s optimum and that is different for each of us. Whatever period of time that is, it is probably best to stick with that time slot consistently to accommodate the natural rhythms of the body. For me, during the week, I am used to 4:30-7:00 PM but last year I got used to 6:00 AM, although I did get injured more often during that time. On the weekends, I prefer 8-11:00 AM.
These last couple of weeks, I have been getting my training in but much later than what is optimum for me. The upshot of that is my enthusiasm, motivation and energy is diffused. Mentally, I am not as focused either. I run the risk of injury on the sessions I lift heavy. I have to reset myself and get to the gym earlier and enjoy the more focused and quicker workouts. When I do train within my time range, the workouts are done at a quicker pace and I am out of the “box” much sooner than when I go later in the evening, like tonight.
This evening, going in later, I did 7 x 3 back squats and sure enough, I wasn’t very sharp. The other night was the same thing: late and lifting heavy deads. While I did get a PR, I had poor form and did risk injury, especially on the latter sets.
I did switch from the higher Olympic style squat to lower on the back the way powerlifters do it, per Mark Rippetoe.
Back Squats
7 x 3 at 135/185/225/225/245/225/225. 60-78% of 1RM.
December 13th, 2007
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Coming to the gym tonight, I decided to do back squats and as I went to the remaining empty squat rack, I found myself next to Scott Prengle’s Strongman crew who were also doing max singles of the back squat. These guys were working up to 500 lb squats and after they hit that, dropped the weight and did some grueling 5 rep 3 second pause squats. I even saw the stars and little birdies floating around their heads!
My numbers, while nowhere near the crew’s were good for me. I warmed up with 45×10/95×10/135×5/185×10. After that, singles. 225/255 (80% 1RM)/255/265/275/275/275/275 and then 225×5.
That was a good warm-up for hang squat cleans to a push press, 5×5’s.65/85/95/105/110. Now I got a good sweat going and that was it for this episode. Thank you and good night!
November 19th, 2007
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Eric Cressey has a good take on both the front and back squats. I did front squats tonight and tomorrow I will do back squats. Now Eric has me thinking I should learn box squats.
My stats for tonight’s workout…
Continue reading “Front Squats vs Back Squats”
August 9th, 2007
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