Did legs for the first time in probably a year yesterday........owww.

-Markus-

 

Yesterday:

Workout #1:

5 sets of 55# x 10 kb swings and kb sdhp's
5 x 15 24" box jumps
500 m farmers walk with 2 45# db's

Wokout #2:

3 x row 1k m, sprint 500 m

Workout #3:

1RM dead lifts : 1,1,1,1,1,1,1- (w/u with 135# x 15 & 225# x 10 first) 315#, 315#, 315#, 335#, 335#, 365#, 335#

I DON'T recommend working out 3x in one day. I just did it to shock my body so I don't plateau.

 

6 miles in the sun followed by half a liter of Gatorade.

Feels good, man

 

Been wicked sick for just under two weeks...today was my first back to gym session...Feel like i can conquer the world again!!!

sry rant over had to share!!!

 

I've recently cut down my weight training and added more cardio. I'm in ok shape but could probably drop 10 lbs. In the process of training for a half marathon I've developed Plantar Faciitis-sometimes call heel spurs but that's a bit of a misnomer. It's affecting only one foot at the moment but stopping my training. Anyone been through it and have any advice? The half is in 90days and I'd like to run it if possible. Thanks.

 

Finally made progress in my bench on Friday...

185 for 10 reps.

went to 195, could only do 6 reps before I felt like the bar was going to crash down on my chest.

One of the personal trainers in my gym saw me and came over and said "Throw 10 more on... you need to exhale much harder, you're not letting releasing enough carbon dioxide... I'll spot you"

I told him I've never done 205... Sure enough, with his spot there I threw it up 8 times; probably could've kept on going too but at the 8th rep I held it up for too long because I was in amazement.

Sure enough I went to do chest again yesterday. Went up to 205 again, and immediately the bar came crashing on my chest. Thank god my spot was there luuuulz. oh and now my neck and shoulder fvckin kill.

 

Yon, it's amazing what a little motivation / fear of looking weak will do... Stick with 185 and move up once you can do 10x3 with ease... Then move up 10lbs a week... Bench in my opinion is not the best way to test your pec strength but more so your triceps ability to endure multiple reps while stabilizing everything else... Kick your tri's ass for a few weeks and watch your bench jump!

Congrats on the PB!

 

^^ Way to go Yon! I love teh bench and I know the "came crushing on my chest"-feeling . Keep it up and you'll be at 205 in no time.

 

Diamond pushups Jon. Do them. In large quantities at fast paces. Build up that explosive power.

 

I had been doing 185 for 3 x 10 for a while. Somehow I think from all the spinning I have been doing, I dropped to 161 lb's, and my bench went down to about 175 at 3 x 10.

Will definitely do diamond push-ups, I never do those. I generally stick to standard wide grip and narrow grip.

Thx guize!