Corona made me do it
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front Squats
80 x 5
90 x 5
105 x 2 x 5
Sumo Deadlifts
110 x 5
130 x 5
160 x 3
180 x 2, 3
Barbell rows
70 x 4 x 6
Floor Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 3 x 5
80 x 2 x 6
Ring rows / Ring triceps extensions 5 x 10
Rear delt flies 5 x 10
80 x 5
90 x 5
105 x 2 x 5
Sumo Deadlifts
110 x 5
130 x 5
160 x 3
180 x 2, 3
Barbell rows
70 x 4 x 6
Floor Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 3 x 5
80 x 2 x 6
Ring rows / Ring triceps extensions 5 x 10
Rear delt flies 5 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Saturday
Floor Press
70 x 5
80 x 5
90 x 5
100 x 6
90 x 3 x 5
Incline db press 3 x 10
Ring pushups/ring flies 2 x 10
Kb triceps extensions 16 x 4 x 10 / Hanging leg raises 4 x 8
Triceps extensions 3 x 10 / Decline situps 3 x 10
Floor Press
70 x 5
80 x 5
90 x 5
100 x 6
90 x 3 x 5
Incline db press 3 x 10
Ring pushups/ring flies 2 x 10
Kb triceps extensions 16 x 4 x 10 / Hanging leg raises 4 x 8
Triceps extensions 3 x 10 / Decline situps 3 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front Squats
70 x 5,5
90 x 5
105 x 3
110 x 5 x 5
Pull ups, neutral grip
bw x 8
+ 10kg x 5
+ 20kg x 5
+ 30kg x 5
+ 20kg x 5
+ 10kg x 5
bw x 8
Meadow rows
+ 30kg x 3 x 10
Inverted ring rows 3 x 10
Reverse curls 3 x 10
Kettlebell swings
30kg x 5 x 10
Single leg glute bridge 5 x 8
70 x 5,5
90 x 5
105 x 3
110 x 5 x 5
Pull ups, neutral grip
bw x 8
+ 10kg x 5
+ 20kg x 5
+ 30kg x 5
+ 20kg x 5
+ 10kg x 5
bw x 8
Meadow rows
+ 30kg x 3 x 10
Inverted ring rows 3 x 10
Reverse curls 3 x 10
Kettlebell swings
30kg x 5 x 10
Single leg glute bridge 5 x 8
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front Squats
70 x 5
90 x 5
110 x 3
120 x 5
110 x 3 x 5
Bench Press
60 x 5
80 x 5
100 x 3
110 x 3
120 x 2
105 x 3 x 4
Ring pull ups
bw x 8
+15 x 3 x 6
bw x 6
Hanging leg raises 3 x 10
Back extensions 3 x 10
Stir the pot 3 x 20
70 x 5
90 x 5
110 x 3
120 x 5
110 x 3 x 5
Bench Press
60 x 5
80 x 5
100 x 3
110 x 3
120 x 2
105 x 3 x 4
Ring pull ups
bw x 8
+15 x 3 x 6
bw x 6
Hanging leg raises 3 x 10
Back extensions 3 x 10
Stir the pot 3 x 20
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,587
How do you like the Stir the pot? Do you use an exercise ball for that?
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Yes, I use an exercise ball. I love it, probably one of my favorite ab exercises, the other two being ab rollouts and hanging leg raises.
Stir the pot works anti extension, and rotation at the same time. Its very challanging if you do it correctly, even though it looks easy. Moving in bigger circles, or changing your foot position makes the exercise harder or easier. I know Stuart mcgill (low back specialist) recommends stir the pot as well, for back rehab and low back injury prevention. He has it in his book as a adcanced plank progression. So thats probably another good benefit!!
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,587
Awesome. I am going to add those to my core training in August.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Great to hear. I think you'll find it beneficial!
Front Squats
70 x 5,5
90 x 5
100 x 3
112.5 x 4 x 5
Floor Press
60 x 5
80 x 5
100 x 5
90 x 3 x 6
Leg Press 4 x 10
Ring dips 4 x 10
Ring rows 4 x 10
Triceps extensions 5 x 6-10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front Squats
70 x 5
90 x 5
100 x 10,5,5
Sumo deadlifts
110 x 5
130 x 5
150 x 2
170 x 1
180 x 2,2,3
Shrugs 4 x 10
Pullups, neutral grip
bw x 8
+5 x 5
+15 x 5
+25 x 5
+35 x 2 x 5
+20 x 3 x 5
bw x 8
Lat pulldown 3 x 10
Machine row 3 x 10
Hammer curls 3 x 10
70 x 5
90 x 5
100 x 10,5,5
Sumo deadlifts
110 x 5
130 x 5
150 x 2
170 x 1
180 x 2,2,3
Shrugs 4 x 10
Pullups, neutral grip
bw x 8
+5 x 5
+15 x 5
+25 x 5
+35 x 2 x 5
+20 x 3 x 5
bw x 8
Lat pulldown 3 x 10
Machine row 3 x 10
Hammer curls 3 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front Squats
70 x 5
90 x 5
100 x 3
110 x 3
125 x 3 x 3
110 x 2 x 5
Floor Press
50 x 5
70 x 5
80 x 5
90 x 3
100 x 3
110 x 3
95 x 3 x 6
80 x 8
Landmine press 4 x 6-8
Kettlebell triceps extensions 4 x 10
Ring triceps extensions 4 x 10
Hanging leg raise 3 x 10
Stir the pot 4 x 20
70 x 5
90 x 5
100 x 3
110 x 3
125 x 3 x 3
110 x 2 x 5
Floor Press
50 x 5
70 x 5
80 x 5
90 x 3
100 x 3
110 x 3
95 x 3 x 6
80 x 8
Landmine press 4 x 6-8
Kettlebell triceps extensions 4 x 10
Ring triceps extensions 4 x 10
Hanging leg raise 3 x 10
Stir the pot 4 x 20
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front squats, paused
70 x 5,5
90 x 5
100 x 3 x 5
Barbell rows
40 x 10
50 x 10
70 x 8
80 x 8
90 x 8
100 x 8
110 x 5
70 x 2 x 12
Ring pull ips
bw x 8
+ 10 x 3 x 6
Ring rows 3 x 8
Machine rows x 20,20,10
Landminepress 4 x 8
Hanging leg raises 3 x 10
Triceps extensions 4 x 10
70 x 5,5
90 x 5
100 x 3 x 5
Barbell rows
40 x 10
50 x 10
70 x 8
80 x 8
90 x 8
100 x 8
110 x 5
70 x 2 x 12
Ring pull ips
bw x 8
+ 10 x 3 x 6
Ring rows 3 x 8
Machine rows x 20,20,10
Landminepress 4 x 8
Hanging leg raises 3 x 10
Triceps extensions 4 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
One arm pulldown 3 x 15
Pull ups, neutral grip
bw x 8
+ 10 x 5
+ 25 x 3 x 5
+10 x 6
bw x 8
Db row
50 x 8, 40 x 3 x 10
Machine row x 20,20,10
Power Shrugs 120 x 3 x 8
Seal rows 3 x 10
Lateral raises / Rear delt flies 3 x 12
Preacher curl 3 x 10
Reverse curl 2 x 8
Hammer curl 3 x 10
Pull ups, neutral grip
bw x 8
+ 10 x 5
+ 25 x 3 x 5
+10 x 6
bw x 8
Db row
50 x 8, 40 x 3 x 10
Machine row x 20,20,10
Power Shrugs 120 x 3 x 8
Seal rows 3 x 10
Lateral raises / Rear delt flies 3 x 12
Preacher curl 3 x 10
Reverse curl 2 x 8
Hammer curl 3 x 10
