1. The official Sherdog Store is back! Check it out! » Discuss it here! »

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

Discussion in 'Training Logs' started by Richmond_Hrvat, Apr 9, 2008.

  1. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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.
     
  2. MatterOverMind Pulling for you

    Joined:
    Aug 4, 2007
    Messages:
    6,430
    Likes Received:
    207
    Location:
    Deadlift alley
    Blank Stare
    [​IMG]
     
  3. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    I hate you so much.
    I hate you so much.
    I hate you so much.
     
  4. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0



    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


     
  5. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0



    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

     
  6. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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
     
  7. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0



    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


     
  8. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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.
     
  9. ghostwipe Black Belt

    Joined:
    Oct 1, 2003
    Messages:
    6,799
    Likes Received:
    0
    Location:
    bizarro
    What kind of tournament?
     
  10. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Romanian Deadlifts

    135x8
    225x8

    Deadlift

    315x3
    315x3
    315x3

    Cable Row

    90x12
    120x12
    130x12
    140x12

    RDF

    15x12
    15x12

    Neck Machine

    Back [email protected]
    Sides 20/[email protected]

    DB Incline Press

    30sx12
    60sx10
    60sx10

    Pullups

    BWx8

    Barbell Side Bends

    45x12/ea side
     
  11. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    North Carolina State Rugby Tournament
     
  12. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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.
     
  13. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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.
     
  14. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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.
     
  15. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Note to self: I am sore as balls.
     
  16. MatterOverMind Pulling for you

    Joined:
    Aug 4, 2007
    Messages:
    6,430
    Likes Received:
    207
    Location:
    Deadlift alley
    My balls aren't sore.
     
  17. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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)
     
  18. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Squats

    135x6
    225x6
    275x6
    295x6 progress


    Pullups

    BWx7
    BWx7
    BWx7
    BWx7


    Simple and good. ;)
     
  19. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    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...
     
  20. Zerocrew1984 Banned Banned

    Joined:
    Apr 12, 2005
    Messages:
    5,410
    Likes Received:
    0
    Location:
    Raider Nation
    How much are you weighing now?
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.