What's your workout today?

Shoulders and Legs for me today, I am still on machines for the time being while I get back into this.

Leg Extensions
Seated Leg Curls
Leg Press
Lying Leg Curls
Calf Press

Rear Deltoid Flyes
Incline Shoulder Press
Lateral Raises
Alternating Shoulder Presses

Ab crunches

AM

8km Walk with 10kg pack

PM

Continuous circuit - 20 minutes
100m rowing in 20 secs
10 burpees

Yesterday, finally got back to the gym. Chest and some back work. Afterwards 5k easy run.

Cleans build up to 180

100,120,140,160,170,180 A rep at 170 and 180 were more reverse curls then cleans but the rest felt good.

6-9-12 reps of:
Strict Chinup
200m Run
Deadlift, 225 pounds

6:11

DirtyDave said:

Monday through Friday, up at 5 am for a 10 mile bike ride in 45 minutes. Every morning I drag myself out of bed and wonder why I am doing this. Every morning about an hour later I finish up and think I feel great and I am glad I did this.

Focus on the results, right?

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I love working out in the morning. A nice hot shower afterward, followed by a shave and a spritz of cologne, and I'm feeling great when I get to class.

Yesterday: 1 hour spinning, biceps, triceps, abs
Today: rest

finally back on the bike. 37mi in hills avg 16.5mph enjoyed the autumn colors

Fat bar day!

Thick bar bench press
185x3
205x3
225x3
205x5x3

Thick bar military press
95x7
100x7
105x7
95x10

DB rows
80x7
85x7
90x7
80x10

shrugs
300x12x3

scap pushups
bw x15x3

side bridges
30sec/side x1
20sec/side x1

I can't wait till I am back to pushing some real weight.

AM - Back, Legs, Biceps

Supersets x 4, no rest

Wide Grip Pull Ups to failure
Front Squat x 10

Towel Chin Ups to failure
Hamstring Curls x 10

Single Arm Bent Over Rows x 8 each arm
Underhand Chin Ups to failure

Barbell Biceps Curls x 10
Bridges x 1min

Shrugs x 10
Hyperextensions x 10

PM - 8km run

Been a big week this week, I am wrecked! I'll push myself through another workout tomorrow then undo all my hard work at the pub tomorrow night!

Most recent Deadlift session:
worked up to work sets of 485 x 1, 495 x 1, 505 x 1, 515 x 1
SLDL 225 x 2 sets of 15
Shrugs 225 x 2sets of 15
Pulldown abs 190 x 2 sets of 20

Today is Bench Day:
I'll work up to something like 295 x 1, or 305 if I"m feeling good
then some tri's

Saturday is my last Squat sessino before my competition:
I'll work up to about 375 or 385

Competition on Nov 20 will look like this:
Squat attempts - 375 - 405 - 425
Bench attempts - 275 - 295 - 315
DL Attempts - 500 - 530 - 555

Nice DL dude. Are those raw numbers? What weight class?

Edit: NVM I remember you saying 125kg raw. Good luck at your meet dude! Thinking of doing a raw meet early next year.

RaisingTheBar said:

Nice DL dude. Are those raw numbers? What weight class?

Edit: NVM I remember you saying 125kg raw. Good luck at your meet dude! Thinking of doing a raw meet early next year.

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You got it! Thanks a lot!

My last competition lifts were at 110kg: and were 170.5kg squat, 125kg bench, and 243.5kg DL.

So, this time in the 125kg class, I'm definitely looking to beat those.

Hit 295lbs on the bench the other day pretty easily, so that shouldn't be a problem.

Nice! My raw bench is pretty much that. But my raw dl and squat are about the same at 250kg.

RaisingTheBar said:

Nice! My raw bench is pretty much that. But my raw dl and squat are about the same at 250kg.

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That's awesome..my squat took a dive when I strained some muscles in my back. I had squatted 425lbs for a triple a couple years ago...and then I didn't squat for a little while, then I got back into squatting but agreed to play basketball (and I"m much better at b-ball when I'm lean), so I dieted down to 235 or so. That didn't help bring my numbers back up either. I'm almost there, though. Soon, I will be repping that 405 again.

Also, I'm 6'6" so that sometimes works against me (long levers).

Hung upside down for five minutes on an inversion table and then had a glass of Pinot Noir; elbow bends anyone?

Oh yea thats pretty damn tall I'm only ~ 5'10" and I have very short legs which makes me an excellent squatter but not so much of a deadlifter... I'm cutting down to about 230 or so to meet the new IPF weight classes... and on that note:


Hill sprints
6 runs, 1 minute break in between
hill is steep as f*** and a good 25-30 meters.

RaisingTheBar said:

Oh yea thats pretty damn tall I'm only ~ 5'10" and I have very short legs which makes me an excellent squatter but not so much of a deadlifter... I'm cutting down to about 230 or so to meet the new IPF weight classes... and on that note:


Hill sprints
6 runs, 1 minute break in between
hill is steep as f*** and a good 25-30 meters.

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You definitely have the height advantage for PL. On the basketball court, on the other hand...

I need to find a good hill by me...I live too close to the gym, there is nothing in between (I'm only like 1 mile away).

Shoulders and Arms at the gym, then came home and ran my first 5k at under 8:00/mile pace in over 10 years.

60 minute spin class

Stiff leg deadlifts build up to 290
160,190,220,250,275,290

Starting to really not like these, great idea to do these after the high rep weighted good mornings that we did earlier this week.


20 min AMRAP:
2 Muscleups
4 Handstand Pushups /pushups
8 Kettlebell Swings, 2 pood (72lbs) /1.5 pood (54lbs)

17 rds

yesterday was last bench session before PL meet on Nov., 20th:
worked up to 305 for a single (felt pretty good, was heavy and slow, but I did it)
then some triceps, rows, and front raises

Saturday is last squat session.