Beware the Jabberwocky!

You did 100 burpees then lifted weights? If so, damn.
 
ThinkGreen said:
You did 100 burpees then lifted weights? If so, damn.
Click to expand...

That was my crackhead warmup. haha.

I normally only lift 3 days a week, so that was a "bonus" - 4th day of lifting. I'd been wanting to try the Burpee Challenge and Keith's 85 degree seated incline press.

I normally have some new form of torture I'm planning to inflict on myself, but can never find the time or energy. Last week it was Tabata front squats. I'd tenatively penciled them in my workouts a week before I finally pulled the trigger. Ouchie. Good stuff.

~~~~~~~~~~
 
Warm up:
- 3min jump rope, cat stretch.
*1 min sprint jump rope
-1 min lunge walk
*1 min sprint jump rope
-1 min hip stretch
*1 min sprint jump rope

Chins - all underhand
bwx5
bw+25x3
bw+35x2
bw+45x1

Power Cleans
135x5
155x5
175x5
185x3
195x2
205x0 I haven't worked these regularly for about 6 months. I'm not any better or worse. I hit my chest in the right spot, I couldn't get under it though. I took a couple whacks at it.

One Legged Bb Deadlift
225x3
225x3These were wrecking my core today.

Standing Ab Crunch
155x10
155x10

Power Snatch/Overhead Squat (snatch to sqt x rep)
95x5/5
135x3/10 -only 3 snatches to sqt, finished the set with all OHS. I was out of juice.

Chins - neutral grip
bwx5

PWO: 1/2 serv. ATW Rejuvenix-41; glutamine, creatine, and taurine complex; ZMA
2hrs later: 1/2 serv. ATW MPI
 
PreWO: Greens+; 1/3 serv PWO shake w/ creatine, glutamine, taurine complex.

Warmup:
3 min jump rope
-1 min cat stretch
3 min jump rope (high knees)
-1 min shoulder stretchs
3 min jump rope (high knees)

Chins - bwx7 (overhand)
Face Pull - 70x15
SOHP - 135x5

Push Press
185x5
205x5
225x2 (1 rep PR)
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1 I've only every pressed 225 once before today so I was happy with my ownage of 225.

Db Bench Press
65x8
75x6
85x5
90x3 left arm gave out

BOR
185x5
205x5
205x5

PWO: 2/3 serv ATW Rejuvenix-41 w/ creatine, glutamine, taurine complex; 1/3 serv MPI, Greens+; Udo's Oil.
 
*pops in*

I see heavy things being lifted overhead. Keep up the good work.
 
Warm up:1 mile jog w/ skipping, back pedaling, side skipping.

========================================

Circuit - At the track, shoes off, in the grass, sunny day.

10 x 65lb Db Swings
10 x Split Squat Jumps
10 x Pushup Burpees
100m Sprint

x4 (leaving every 5 min.)

========================================

Hurdle jumpover to 40m Sprint x 4 (leaving every 1 min)

Lateral jumpover and back to 40m sprint x 4 (leaving every 1 min.)

========================================

The circuit had me the closest I've to snarfing up my lunch in some time, which incidentally was at an Indian buffet. 40s in the grass felt great. Decelerating on soft grass was easy on the ol' hips.

PWO: 1/2 serv ATW Rejuvenix, 1/2 serving ATW MPI, creatine, taurine, glutamine complex, fish oil.
 
PreWO: Greens+ and espresso

Warmup: 3min jump rope, spiderman lunge walk, buttkickers.

Chins
bw x7 (i'm nearly 250 now!)

Front Squat
135x8
185x3
225x2 (rest 2 min)
225x2
225x2
225x2
225x2
225x2
225x1

Zercher Squat
135x5 (rest 2min)
185x5
225x5

Performed as a circuit:
----------
Box Pistol Squats (to parallel)
bw x7 ea.
bw x5 ea.
bw x4 ea.

Average Band Standing Crunch
x20
x20
x20

Average Band GMs (wide stance)
x20
x20
x20
---------

PWO:
1/2 serv. Rejuvenix-41
glutamine, creatine, taurine complex
1/2 serv. MPI
ZMA
Fish Oil

I've temporarily put bw chins into a Dan Gable rotation (ie: everyday). I've been starting every workout with bw chins. Weighted chins still on Pull day.

I'm trying to target my quads as I tend to rock forward at my sticking point and good morning my heavy squats. Same with deadlifting. When it gets heavy, I rely on my back. I wanted to get in a little extra volume with the front squats. I tend to cave in as the reps increse, so I kept the sets brief.

The zerchers felt good, but I'm not sure where my elbows should be. I was trying to touch my elbows to my knees, hands together. At 225 my elbows were hittting my thighs.

Just finished making chicken fajitas. Chow time.
 
PreWO: Green+

Warmup:
Static stretching - calves, hips, quads, hammys. forward bends.
Cat stretch, hip circles, spiderman lunge walk, buttkickers.

High Pulls - 135lb x 10

Deadlift
225x5
315x5
405x1
425x1 - 20lb PR
445x1 - 40lb PR - "BY THE POWER OF GREYSKULL!!!"........WOO HOO!!! Slow, but not hitching...
405x1
315x5

Chins!
+25 x 2
+35 x 1
+45 x 1
+35 x 1
+25 x 1
+00 x 5

Power Snatch-to-OHS
95x5
135x3 - I'm just too tired. The snatches were fugly

Curlz
40x8x2

Grip Work: I registered at Gripboard today so I wanted to play.

25lb Hub hold
R-8sec/L-15sec
R-15sec/L-8sec

2 hand plate pinch
25-15sec
45-8sec
45-8sec

1 hand plate pinch
25-4sec
25-4sec

Farmers walk: 110 Dbs 30sec
Hex Hold: 25lbs x 60 sec
One handed hang: R-8sec/L-8sec
2 handed hang: 20sec my hand are sore now...

PWO:
3/4serv. ATW Rejuvenix-41 w/ glutamine, creatine, taurine complex.
1/2serv. ATW MPI
Udo's Oil
ZMA
Melatonin

Time to lay in bed and read with an icepack on my lower back.
 
Got to the gym rather late so I rushed things tonight.

PreWO: Green+

Face Pull 80x25
Chins +0x6
Pushups x30

Weighted Dips
+45x3
+35x4
+35x3
+25x4
+25x3
+00x5
+50x1

One Arm Db Bench (Only upper back on end of bench)
50x10
65x5
70x5
75x5
80x5
85x5

One Arm Db Row
100x5
110x5
110x5
110x5
110x5
110x5

Front Squat
135x20

Decline situp (one leg hooked)
x20each

Pushups x30 fugly

PWO:
ATW Rejuvenix-41
1/2 serv. ATW MPI
Creatine, Taurine, Glutamine complex
ZMA
Melatonin
Fish Oil
 
1 yr anniversary on Friday ...the wife and I were hungover and tired all Saturday...Lots of movies on the couch.

PreWO: Greens+ and stove top espresso

PeriWO: 1L water, 1 scoop gatorade, 1/4 serv PWO protien drink

Warm up: At home - foam roller work, forward bends, hip and hammy stretches, spidermans. Walk to gym

~*~*~*~*~
Back Squat: no re-rack - 135lb x 100 in 8:23 "BY THE POWER OF GREYSKULL!!!"
~*~*~*~*~

I was thinking this was going to take 15-20 minutes, but faster worked better as a 135lb bar starts getting uncomfortable. When my lower back and traps started to hurt and taking a breather with the bar on your shoulders provides NO relief, I kept squatting fast. I planned on breaking this into 10x10, and it worked out that way for the most part. When I felt too tried to keep going and standing there with the bar made me hate myself, I did 10 singles...

Zercher Sqt
235x5
285x5
225x5
265x5

Db Step ups
low bench 80s x5ea
high bench 70s x 5ea

Pistols
high bench x 10ea
low bench x6ea
holding power rack x7ea

Pullups (gripping softballs): bwx6

Bb Cuban Press45lb x 20

Prone Trap Raises: 15s x20

Saxons: 15s x 10

PWO:
1/2 serv MPI
1/2 serv Rejunenix41
1 serv Creatine, Glutamine, Taurine Complex
ZMA
Fish Oil
 
GREYSKULL INDEED! YOU ARE A CRAZED LUNATIC. You did a workout after too! What the hell is a prone trap raise? Happy anniversary to both of you.
 
Thanks guys. I'm a little sore this morning.

I still put my pants on one leg at a time, except I took a bit longer today.
 
Damned nice work!

You are indeed insane.

Anyone who lifts AFTER 100 burpees is a pure badass.

Either that or I'm outta shape.

Methinks a lot of both....
 
Very nice workouts. Congrats on the big deadlift PR and on your crazy conditioning shit.

On the bonus side the aqua color is very soothing to the eyes LOL...

I think I'll give 135 x100 Back squats a shot....but expect a very grumpy DS afterwards....
 
^ Its not as bad as it seems. I was budgeting much more time, but without re-racking the bar gets way uncomfortable. It hurt more to stand there and catch my breath.

Go fast...you'll crush my time. There'll be a puddle of sweat on the ground, but you'll kill it nonetheless
 
Hey, STWCoach had me do some sadistic shit along those lines.

Try to OHS 135 as many times as possible in 20 minutes.

Consider it a very serious challenge, and you'll like pass out, vomit, or soil yourself.

If you're anything like me, you'll do all of the above.
 
That was the first thing I thought after the 100 back sqt set - 100 ohs!!!

I've tried 20 minutes clean and press (ala Keith Wassung) and love/hate... I need to hit that again soon.

I'll give OHS a try once I get a little stronger with that lift. Maybe when I can handle 185lb without the danger of killing myself and those around me
 
PreWO: Greens+

Walk to gyn.

Warmup: short uphill walk on treadmill and facepulls

Chins:
bwx7 (underhand)
bwx6 (softballs)
bwx5 (overhand)
bwx4 (neutral)
+25x2 (underhand)
+35x1 "
+45x0 " hung from bar switching from overhand and underhand

Platform Deadlifts: (off 45s)
135x5
225x5
315x5
365x5
365x5
365x5

Power Snatch/Overhead Squat:
95x 10/10
135x 3/3
145x 0/3
155x 0/3 haven't lifted since I hurt my shoulder in June.
165x 0/3 10lb PR
175x 0/3 20lb PR
185x 0/3 30lb PR

Reverse Cable Side Bend:
110x10
125x10

Walk home.

365lb platform deadlifts were a struggle today. I'm holding out for a week off in the new future. I'm leaving my job next week so I think after I settle in at a new job a break will be in order. I've been stressed about this the past few weeks; my diet's fallen apart, I've been getting less sleep, skipping out on cardio. To top it off I had an sty all week. A Thats usually a red flag that I need some R&R. I guess I can't complain , I'm hitting PRs while I'm falling apart.

I attribute the OHS PR to beefing up my Push Press and lockout strength. I wasn't expecting to get to 185. My knees wear starting to cave in, so I stopped the experiment. OHS still feels new. I find I perform this lift very slow as I'm consciously over-monitoring my form. More practice at lower weights.

PWO:
2/3 serv. MPI
1/2 serv. WPI (w/ dex. + malodex)
1 serv. Glutamine, Creatine, Taurine Complex
2.6g fish oil
6g melatonin
1 serv. ZMA
 
Soak a washcloth in steaming hot water and hold it to the sty for a couple of minutes. It almost always works with just one or two times or doing it. It should be gone or at least better the next day. If YOU are admitting to struggling then you definetley need a break. You could workout with me for a week. That would be like hibernation for you.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,182
Messages
58,264,308
Members
175,987
Latest member
Dakota DeSousa

Share this page

Back
Top