powerlifting log for strength/hypertrophy

[wenispinkle]

max-effort lower body day

hack squats - 130X12; 150X10; 170X10; 190X8; 200X6; 210X5; 215X5

lunges - 130 lbs - 8,10,10,12

SLDL - 215 lbs - 6,6,6,6

sigh....need more weight

later, 5 minutes lunge walking ; no rest
5 minutes situps; no rest
and lots of different handstands practice

 

[wenispinkle]

oops, already wrote this day

 

[wenispinkle]

today- conditioning

just like 30-35 minutes of bag work, various medicine ball throws, heavybag shouldering, and other "sandbag" work

then some swimming

later-

10 tabata intervals hollow rocks

 

[wenispinkle]

another damn double post

 

[wenispinkle]

todays workout inspired by how professional mma fighters and NFL players can work strength and condition same day without overtraining. if they can, why not me

repitition upper body day-

suspended pushups - 40,30,25 max reps, with 60 seconds between sets

floor press - 150 lbs - 7,7,6,5

pullups - weighted with 2 folding lawn chairs around my neck - 10,9,9,9

push press - 130 lbs - 12,11,11

dumbell curls (ugh) - 50 lb dumbells - 8,9,9

ab circuit -

hanging leg raises
decline janda situps with 22 lb medicine ball
hollow rocks

4 circuits, 15-20 of the first 2, hollow rocks to failure....some of the ugliest hollow rocks ive ever done...

thats it for weight training. tried to limit rest to under 60 seconds for most sets, but took more on exercises where i needed it to finish the set (push presses, mostly)

conditioning - much more sport specific, training alot more for grappling than before cause i wanna get back into the gym

penetration step shoulder hits ( on the heavybag )
high knees
zig zag penetration steps
"bench press" medicine ball throws with legs raised
jumping jacks

for 1 minute each, 3 circuits, no rest between exercises or circuits

then some easy swimming after

good day....

 

[wenispinkle]

rest day.

conditioning tomorrow

 

[wenispinkle]

conditioning - round of bag work about 5 mins long

round of bagwork
10 tabata intervals mountain climbers
round of bagwork
10 tabata intervals vert. medicine ball throws with squat
round of bagwork
10 tabata intervals bearcrawls
round of bagwork
10 tabata intervals medicine ball situps
10 tabata intervals vert jumps

then

heavybag shoulder and carry
high knees
penetration steps
"bench press" medicine ball throw with legs raised
side shuffles

1 minute each, 3 rounds, no rest between exercises, 1 min between rounds