1097 replies to this topic

[koyongi]

So, I have spent the last decade of lifting without planning or recording my workouts, and it's worked out pretty well.
However, in the spirit of change and teamwork, we'll see how long I can keep this log up, because I was asked nicely.

I'll start with this week, because I might be able to remember what all I did.

Tuesday: Some sort of effort squats and deads:

Sumo DL against quad minis:
8ish@145 (no bands)
2@145 (x 3ish)
2@165 (x2)
2@185 (sort of)

Wrote Bill's name on the butt of his new squat suit with chalk.

SSB squat with 40ish pound of chain:
8ish@bar
A few more @ bar+chains
2@110+chains (x2?)
2@130+chains (x2ish)
2@140+chains (and done)

Sat on the box and then stood up, trying to make my butt work:
3x8

Dragged the tire around.

Accessories included running video camera, singing along with iPod.


Crossfit Wednesday:

Ran half a mile at 6.5mph for warmup

Played with my new olympic rings:
Time spent looking stupid while trying to set them up: approximately 10 minutes
Pull-ups - 3x5
Dips - 3x5

Ran 5 kilometers: 27:25 (if there was such a thing as a gym PR, this would be one)

Did foo-foo ab work, stretched.


Thursday: Max effort(?) bench:

Bench:
8ish@bar
8ish@bar+40 pounds chain
3@95+chain
3@115+chain
3@135+chain
1.5@155+chain
3@155+chain off 3bd
1.5@165ish+chain off 3bd

Seated rows:
8@50
8@70 (x3)

T-bar rows:
8@45
8@70 (x3)

Fancy-name tricep pulldown thingie:
8@20 (x4)

Dragged tire around.

Other accessories included amazing camcorder work, climbing over people to get to next lift, and beginning design work on Wild Iron logo. It's coming along nicely. T-shirts soon.

To be continued...

[koyongi]

Everybody's in Sacramento...

Today: Some other sort of squat day:

Rode my bike to Gold's

Squats:

8@bar
8@135
4@185
2@205
2@225
Conversation with half-squat-with-three-plates-on-smith-machine guy next to me about how his legs never grow and he wants to trade legs with me.
Gained new appreciation for non-commercial gym.
Added belt.
2@235
2@245
1@255
0.5@265 (Bad spot from the only guy I know who refuses to really get in there and spot me correctly. Irony.)

Watched desperate jiggly people on treadmills.

Good mornings:
8@135
8@185 (x2)

Yes/No machine:
Yes: 8@90 (x3 - held for 10 seconds on last rep)
No: 8@110 (x3)
Learned I'm better at no than yes: Irony, again.

Shrugs:
8@135
8@185
3x3@205 (couldn't grip bar, didn't bring chalk or straps)

Stretched.

Rode bike home.

[Isaku900]

nice work

we're learning a lot of good stuff up here that will help all of us.

we'll be back soon and you won't have to lift in the silly commercial gym.

[koyongi]

"Speed" bench day.

Ran on treadmill until my earring fell out and shot off back of treadmill (almost half a mile)

Sort-of-speedy bench with two mini bands wrapped under the stupid bench:
8@bar
3@95+bands - close grip, regular grip, wide grip (2 sets of each)
3@115+bands - close grip, regualr grip, wide grip
Complained because I didn't feel like I was doing anything

Seated row:
8@100 (x4)

Pull-ups:
2x8 wide grip
2x8 neutral grip

Rolling DB extensions:
8@20 (x2)
8@25 (x2)

Standing overhead lockouts:
8@95
8@115
8@125 (x2)

Stupid bar bench:
8@95
8@115 (x2)

Listened to Bill complain about commercial gym.

Hammer curls:
8@25 (x3)

Took out earrings.
Ran mile in 8:30.

Stretched.
Wondered how Bill squats with no ligaments in his hips.

[koyongi]

Usually I save Crossfit for Wednesday, but I was feeling like a big fatty today.

So, workout of the day is Cindy.

5 pull-ups
10 push-ups
15 bodyweight squats

As many round as you can do in 20 minutes.

Today I got 17 rounds, plus a couple of pull-ups.

Ask Bill how much he loves Crossfit.

[koyongi]

Today...Relatively maximum effort deadlift.

Deadlift:
8@bar
6@135
4@185
2@185+chains
2@225+chains
2@245+chains
2@275+chains
1@285+chains
almost1@295+chains

I need to cut my fingernails. They were impeding my deadlift. The inside of my right thigh makes me look like a victim of domestic violence.

Stiff-Legged-Really-Wide-Sumo-Deadlift:
8@135 (x3)

Box jumps:
4 sets of 8, sitting on a 12ish inch box and jumping onto the bench

Hip mini-band thingies:
5 sets of 10-15 seconds

Spud Abs:
8@50ish (x3)

[Steve Loveall]

Quote

I need to cut my fingernails. They were impeding my deadlift. The inside of my right thigh makes me look like a victim of domestic violence.

Don't you think that this whole PL thing is already a form of domestic violence?

[Isaku900]

[youtube=8xWjOLxNRKs]

[koyongi]

Quote

Steve Loveall - 2009-02-11 8:06 AM

Quote

I need to cut my fingernails. They were impeding my deadlift. The inside of my right thigh makes me look like a victim of domestic violence.

Don't you think that this whole PL thing is already a form of domestic violence?

Not so much...
And the marks I get from powerlifting are actually not nearly as bad as the ones I'd get from rugby...

[Mark Bell]

Yo Austin Great work finishing the dead.
You need to make your lower back straight right before you start.
As it is now it's rounded.

[Isaku900]

Quote

JackAss - 2009-02-11 6:56 PM

Yo Austin Great work finishing the dead.
You need to make your lower back straight right before you start.
As it is now it's rounded.

and Bill stop being a fag and pull some freaking weight!

....wait wut?

[Mark Bell]

You guys need to arch more on your stiff leg deads. Get your back flat/arched and it will put more stress on the hams.
Great looking workout. Everyone working hard. Nice strong pull Marcus.

[Mark Bell]

Becky get yourself some gear and stop wearing Hoss' shorts.

[Isaku900]

Quote

JackAss - 2009-02-11 7:22 PM

Becky get yourself some gear and stop wearing Hoss' shorts.

but she's RAAAAAWWWW

and if those shorts fit on hoss' foot i'll give u a dollar.

[koyongi]

Bench night!

Bench:
8@bar
6@95
4@135
2@155 (2bd)
2@175 (2bd)
1@185 (2bd)
1@205 (2bd)
1@215 (2bd)
1@225 (2bd) (YAY!)
0@235 (2bd)

Overhead seated lockouts:
8@95
8@115
8@125 (x2)

T-bar Rows:
8@45
8@70 (x3)

Throat "Extensions":
8@45
8@65
8@75
8@95

Pull-Ups:
4x8

Got lots of great guy-on-guy footage with Bill's video camera. Betcha he edits it out.

[Isaku900]

[youtube=lyLkaOV33V4]

[koyongi]

So tonight was DE squats, because tomorrow I have to work.

Doubled mini bands onto a box somewhere below parallel:
8@bar
2@135 (x11)
2@155
2@175
2@185 (x2)

Rack pulls with doubled minis:
3@135
3@135
3@155
3@175

It's really hard to grip the bar when Gold's doesn't allow chalk

Back extensions:
8@10
8@20 (x2)
8@10

Watched Bill do a dance to "Holla back girl"

Pull-throughs with two minis:
4x8

Abs on decline with a 10 on my head:
3x8

I like to wear Hoss' shorts because they look so darn cute on me.
But just to appease everyone, I wore my own tonight.

[Isaku900]

[youtube=Nc4Jwlw5PZw]

...or y'know whenever youtube decides to process the video.

[koyongi]

Dynamic-ish effort bench:

Speed bench against doubled minis:
Lots of reps at bar trying to get the two bands to match
8@45
3@95 (close grip, normal grip, wide grip) (x2)
3@115 (all grips)
3@135
3@145
2.5@155

Bent Over Rows:
4@95 - too heavy
4@65
8@75
8@85
8@85

Crazy-bad-form one-arm DB rows:
20@35 (each side)
17ish@40 (each side) (x2)

Other-tricep-exercise thingy:
8@45
8@55
8@65
8@75

Stretching.

I'm having a really hard time with the idea of "speed" work.
I tend to think of fast lifting as being bad form.
Plus, I get bored because I'm not going heavy. Ah well. Getting better anyway.

Enjoying being the only member of Team Wild Iron not complaining about my old man joints today. Priceless.