World of Summer Hurt..... Red Beard waddles on.
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[B]Thursday GYM 645pm 40 minutes<br />
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[/B]Bear Crawl/Med Ball slams/30 rep Complex Warm Up<br />
Jump Squats 4/6 <br />
Sumo Hi Pull 4/6 S/s with Box Jumps 4/6<br />
Bench Press 4/10 and 1/20 with Seated Row 10/10/8/6/6/6<br />
Rope PDs 2/8<br />
End<br />
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Absolutely caned it tonight. Feel giddy, thirsty (and have been drinking water all day) and spent. Thought I was going to spew and/or collapse. Awesome effort.<br />
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Start concrete job tomorrow. May require day off training. -
[B]Friday!!!<br />
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[/B]Nine solid hours of concrete prefabing followed by:<br />
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[B]GYM 520-605pm<br />
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[/B]Front Squat 2/5, 3/3<br />
Chins 4/5<br />
DB Bench 2/6, 2/5<br />
Prone Fr/Sd/Sd: 20/20/20 seconds x2 <br />
Back Extension 2/10<br />
Cable Pulley Rotations 2/10 E<br />
Cycle Crunches 1/20 -
yup that one.<br />
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SO after the warmup set, you started into some serious weights instead of just playing... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' /> -
[quote name='BartMan']yup that one.<br />
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SO after the warmup set, you started into some serious weights instead of just playing... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' />[/QUOTE]<br />
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Three warmup sets of five reps thank you!!! -
Saturday. 120-1pm<br />
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[B]Power:[/B] One Arm DB Snatch 4x3<br />
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[B]Metabolic Conditioning Circuit[/B] Three Rounds of 6 reps per exercise. (Two min rest between each circuit). Deadlift, ROM Dead, BB Row, Power Clean, Push Press, Front Squat, Push Press, Back Squat, Good Morning.<br />
[B]<br />
Guns Super Set:[/B] Close Grip Bench Press 3/12 & Hammer Curls 3/10 -
[quote name='Red Beard'][B]Monday <br />
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[/B][U]Weights 505-550pm<br />
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[/U]Box Squat 5,5,3,2,1,1,1 [B]220kg New One Rep Max <br />
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[/B]Bench Press: 10,8,3,1,1,1<br />
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Chins 3X8[/QUOTE]<br />
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Congrates thats a bloody good effort. -
Fark! I concur with Dr Chubby13, 220kg is a good effort mate!! <br />
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RB power!! we should hook you up to the national grid! -
[B]Saturday Xmas Eve TIN<br />
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1045-1145am<br />
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[/B]Front Squat: (Deep) 40/60/80/100/100/100<br />
One Arm DB Bench Press: 30/5, 40/5 45/5 45/5<br />
Seated Row: 91/6 95/6 100 3/5<br />
Trap Bar Deadlifts: 75/5 115/5 155/5 175/3 200/1 220/1 -
those one arm benches - saw them with the Franks on soem clip I think. They loook bizzare, how do they feel, I might try some. Is funny, the bloke that puts our programmes together reminds me of that bloke actually. Most unlikely looking fella, but knows just toooo much! covered with tats from head to toe too. or rather from neck to toe!!
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[quote name='BartMan']those one arm benches - saw them with the Franks on soem clip I think. They loook bizzare, how do they feel, I might try some. Is funny, the bloke that puts our programmes together reminds me of that bloke actually. Most unlikely looking fella, but knows just toooo much! covered with tats from head to toe too. or rather from neck to toe!![/QUOTE]<br />
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The very reason I included them was because I saw Ed Cosner doing them on that Franks clip!!! Ditto hammer curls... and I never ever do bicep or tricep isolation <br />
exercises. I found to mmy delight that the one arm DB benches involve a lot of lot of lower core!!! Usually I can press 50kgs dumbells piece of piss but found the 45kg one arm version a hearty challenge. -
[quote name='Red Beard']exercises. I found to mmy delight that the one arm DB benches involve a lot of lot of lower core!!! Usually I can press 50kgs dumbells piece of piss but found the 45kg one arm version a hearty challenge.[/QUOTE]<br />
Yeah I do them at the end of chest day. The pecs are pre-exhausted and it becomes a core exercise more than anything else. <br />
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You can do javelin presses at the end of shoulder day too (one arm, shoulder press with a barbell) for hitting the core too. Be extremely conservative with the weight though. -
[quote name='Duluth']Yeah I do them at the end of chest day. The pecs are pre-exhausted and it becomes a core exercise more than anything else. <br />
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You can do javelin presses at the end of shoulder day too (one arm, shoulder press with a barbell) for hitting the core too. Be extremely conservative with the weight though.[/QUOTE]<br />
I was surprised how big a part my core was playing. I will try the javelin press and keep the weight low, I hate having rotator cuff woes. I also do one arm suitcase deads from time to time. Great for the transverse.
