Random quote: "I get up every morning determined to both change the world and have one hell of a good time. Sometimes this makes planning my day difficult." E.B. White - (Added by: Jim McDonald)
Posted 2009-02-07 1:34 AM (#12805) Subject: Wild Iron Corrupts Me
Elite Veteran
Posts: 792
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.
Posted 2009-02-07 3:18 PM (#12832 - in reply to #12805) Subject: RE: Wild Iron Corrupts Me
Elite Veteran
Posts: 792
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)
Posted 2009-02-09 12:50 AM (#12864 - in reply to #12805) Subject: RE: Wild Iron Corrupts Me
Elite Veteran
Posts: 792
"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.
Posted 2009-02-11 10:14 PM (#12991 - in reply to #12805) Subject: Re: Wild Iron Corrupts Me
OG Team Member
Posts: 3270 Location: Sacramento
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.
Posted 2009-02-15 10:42 PM (#13168 - in reply to #12805) Subject: Re: Wild Iron Corrupts Me
Elite Veteran
Posts: 792
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
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.
Posted 2009-02-18 12:41 AM (#13253 - in reply to #12805) Subject: Re: Wild Iron Corrupts Me
Former Team Member
Posts: 1111
I don't know what the hell all this running stuff is but it makes me sick!
Also you need more volume on Max effort days. Your main movement seems fine, but I'd add 2-4 other movements unless your pressed for time. GHR's, Reverse hypers, speed pulls etc.
Posted 2009-02-18 1:03 AM (#13256 - in reply to #12805) Subject: Re: Wild Iron Corrupts Me
Expert
Posts: 1995
Yeah, she definitely needs to do hip adduction and probably band good mornings too. Her biggest weaknesses are not pushing her knees out, and not arching hard enough. It's improving though.
Posted 2009-02-18 1:08 AM (#13258 - in reply to #13253) Subject: Re: Wild Iron Corrupts Me
Elite Veteran
Posts: 792
Hoss Cartwright - 2009-02-17 9:41 PM
I don't know what the hell all this running stuff is but it makes me sick!
Also you need more volume on Max effort days. Your main movement seems fine, but I'd add 2-4 other movements unless your pressed for time. GHR's, Reverse hypers, speed pulls etc.
I'm probably gonna finish the spring rugby season out with the All-Blues after the Arnold, so I'm keeping my cardio up!
Plus, I like staying in the 132s, maybe even the 123s later this year.
I'd have done more today, but I got off work late, so I didn't get to squat until all the guys were pretty much done...by the time I was done squatting, they were done with all their accessories...So no luck for me.
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Wild Iron Corrupts Me
