Ok... so 8/20 a friend came into town, this wasn't going to stop me from working out, but a collision of other events managed to... went out and had a great time without working out, no big deal. 8/23, 8/25 and 8/27 we worked out, I have the notes out in the garage on the whiteboard, but all said and done this week saw a new record for my squats and deadlift... I managed to match my bench press but not surpass it, no real suprise there since we've been working our core and legs ...
Damn, I'm a slacker. But, It's not slacking on the actual working out parts! 8/11 Squats 5×5 (low weights) Bench Press find 1RM Inverted Rows 5×5 Pushups 3xF Planks 3xF 8/13 Slosh Tube Zercher Squats Overhead Press - Find 1RMax - Replaced this with Slosh Tube overhead press as we had a shortage of participants and didn't have enough manpower to spot safely. Slosh Tube Zercher Walk Plank Holds 8x30 Seconds ...
Squats 5X5 - 135 155 205 225 255x1 Once again I broke my record... had to buy a new set of weights to get there! Deadlifts 5X5 - 115 115 165 185 205 Shrugs 5X5 - @ 25lbs Plank to Push Up 3X10... oh, the pain. Side Lifts 4X10 @ 25lbs. A video of the 225 lifts, I wanted to make sure my form was OK to push higher. I think it's good, but anyone with feedback is appreciated.
Modified from http://www.thecellarfitness.com's routine, but still a damn fine workout. Squats 5 sets of 5 - 135, 155, 175, 195, and 220. I'm officially out of weight plates... Slosh Tube Overhead Press 5x5 Pushups, 3 sets to fail. 2, 1, 1 TABATA Plank Hold... I honestly thought this would be easy... but FFS not easy! TABATA Burpees... oh, the pain. 1 mile bike ride.
We just knocked out the fastest lower body A I've done in a while, of course, having only 1 other person show up speeds things up! I warmed up with 20-30 minutes of machete swings... (chopping up the crap I pulled out from over the garage...) and then we did... Romanian Deadlifts - 4 sets @ 145lbs x 8 reps Dumbell Squat - 3 sets of 35lbs (per hand) x 10 reps. Leg Curls - 3 sets of 70lbs x 10 reps. Standing Calf Raises - 2 sets of bodyweight x 12 reps. ...
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