Lifting for The Game They Play in Heaven (Third Log of Richmond)

[Richmond_Hrvat]

I put my feet up on plates to make it harder.
It's basically like a barbell pushup, but upside down. I set the empty barbell, put my feet up on plates, and row my body through a full ROM up to where my chest touches the bar, and back down.

 

[MatterOverMind]

Blank Stare

 

[Richmond_Hrvat]

I hate you so much.
I hate you so much.
I hate you so much.

 

[Richmond_Hrvat]

Warm-up/ Drop Goals

Plyometric Sprints /jogbacks (20s rest intervals)
20 BW Squats -> 30m 100% sprint
20 full pushups -> 30m 100%
20 situps -> 30m 100%
20 BW Squats -> 30m 100%
20 full pushups -> 30m 100%

2minutes rest

Sprints / jogbacks with 10s rest
30m 100%
30m 100%
30m 100%
30m 100%
30m 100%

Scrummager Push (abt. 500lbs between two people)
High pace, 60meters

30minute rest


Dumbbell Shoulder Press
20s x 12
45s x 8
45s x 8

Power Clean
95x3
135x5
135x5
135x5

5lb Rotator Cuff Circuit
20 to the front
20 out to the side (10lbs)
20 free weight external rotation (supported)

5lb Cable External Rotations
30R side
30L side
30R side
30L side

Australian Pullups
High Decline, BW x12
High Decline, +25lbs x8

One-Arm Barbell Snatch (left)
95x1
135x0

 

[Richmond_Hrvat]

Power Clean
barx3
95x3
135x3
185x3
185x3
185x3

ATG Back Squat
135x5
225x5
275x5
315x3 (semi oogly)

Diagonal (Palms open like holding a basketball) 2-ft wide Grip Pullups (D2FPs)
D2FPs
BWx10
BWx10

Barbell Snatch
95x3
95x3

60 Degree Incline Dumbbell Press
25sx15
40sx8
55sx8
(AC joint doesn't click at this angle... awesome.)

Rear Delt Flys
25sx8
3-bands x 12 (wow)

Farmer's Walk s/ Step-up and Step-downs, Calf-raise on every step
(South Beach Walks?)[hell yes]
60sx80ft
60sx80ft

Internal Cable Rotation
5lbsx30 L+R

External Cable Rotation
5lbsx30 L+R
10lbsx15 L+R

 

[Richmond_Hrvat]

Not a lot today. Not worthy of a color.

Incline Press
10sx20
20sx20
Bandsx30
55s+bandsx8
55sx10
bandsx20

Weird mix.

Rear Delt Flyes
1band x20
2bands x20

 

[Richmond_Hrvat]

Power Clean
95x3
135x3
155x3
185x3
205x3

Snatch
135x3
135x3

Pullups
BWx8
BWx5 wide

Cable High Rows/Band Pullapart Superset
(scapular retraction/rhomboid focus)
75lbs/2band x 12
100lbs/2band x 12
120lbs/2band x 12
120lbs/2band x 12

Incline DB Bench Press
55sx12
60sx8

Shrugs
75sx15
75sx15

 

[Richmond_Hrvat]

Power Sprints

30meters

5 sprints @ 100% into ball catch
3 minutes rest in between

15meters

2 sprints @ 100% into ball catch
3 minutes rest

1 sprint @ 100% into ball catch
3minutes rest

2 sprints @ 100% into ball catch


I have been working an obscene amount of hours recently and haven't been able to do anything I want to do. My no excuses mentality makes me feel shitty as hell about this. So I ran these sprints after getting off work at 10pm tonight, which has been relatively early recently. They went well. Rest with form-lifting tomorrow, and heavy lifting on Thursday. Work on Friday, and State Tournament on the weekend.

 

[ghostwipe]

What kind of tournament?

 

[Richmond_Hrvat]

Romanian Deadlifts

135x8
225x8

Deadlift

315x3
315x3
315x3

Cable Row

90x12
120x12
130x12
140x12

RDF

15x12
15x12

Neck Machine

Back 20@50
Sides 20/ea@50

DB Incline Press

30sx12
60sx10
60sx10

Pullups

BWx8

Barbell Side Bends

45x12/ea side

 

[Richmond_Hrvat]

North Carolina State Rugby Tournament

 

[Richmond_Hrvat]

Pathetic Day today...

Squats

135x5
225x5
275x5
300x1 and immediately felt weak
275x5


Cable Rows

100x12
140x8
140x12
160x8 into 100x8

while supersetting...


Incline DB Press

30s x15
60s x10
60s x9


Shrugs

40s x12
70s x8

MB Russian Twists

18
20



Fuck.

 

[Richmond_Hrvat]

Well... I guess I'll just eat as much protein as possible and get as much out of the session as I'm going to get and hit it again next time.

 

[Richmond_Hrvat]

Good day today...

Squats
155x6
225x6
275x6
275x6

Romanian Deadlifts
135x12
185x12

Front Squats
135x4
185x4

Clean and Jerk
135x5
185x5 <-- difficult jerk

Snatch
135x3
135x3

Clean into Push Presses
135x5 <-- slammed bar into my jaw like an idiot
135x8

7kilo MB Jumping Side Lunges (replicate running cuts)
7x8ea leg
7x8ea leg

Neck Bridges (held at apex)
BWx8
BWx8

Neck Machine
50lbsx15
50lbsx15

Aussie Pullups
BWx12
BWx12
BWx15

External Rotations
10lbsx20 each arm


90minutes of on/off sprints during Touch Rugby

I am pooped.

 

[Richmond_Hrvat]

Note to self: I am sore as balls.

 

[MatterOverMind]

My balls aren't sore.

 

[Richmond_Hrvat]

Note to self: choke out MatterOverMind for being a bitch.

Squats (comfortable gains)
225x6
245x6
285x6
285x6

Pullups
BWx6
BWx6
BWx6
BWx6

Cable Row (finishing)
140x12

Standing DB OHP
25s x15
45s x6
55s x6
55s x6

Prone Cobra
30s
30s

External Rotations
5lbs x25 L
5lbs x25 R
5lbs x10 + 20second hold L (cable)
5lbs x10 + 20second hold R (cable)

 

[Richmond_Hrvat]

Squats

135x6
225x6
275x6
295x6 progress


Pullups

BWx7
BWx7
BWx7
BWx7


Simple and good.

 

[Richmond_Hrvat]

1/2mi jog to exercises track

25scap pushups

20sec jog

5 thickbar pullups

20sec jog

10 slow good form pushups

20sec jog

8 pullups from rings

15 prone leg lifts

8 pullups from rings

various good stretches

10sec dead hang from rings with entire upper body holding shoulders inside sockets

20sec dead hang same way

30sec dead hang same way (this is really difficult)

1/2mi jog back home






I'm hoping all these pullups and exercises will make my shoulders feel better... they're so pitched forward it's not even funny...

 

[Zerocrew1984]

How much are you weighing now?