[Zerocrew1984]

the usual? one week to match....vid needed for proof...sig/av rights up for grabs....

[HellIsForHeroes]

That's fine by me. Good luck Zero!

Though, if I win, I don't know what worse I could do on that av. How long does the sig and av rights last?

[HellIsForHeroes]

November 30th, 2007

Front Squat
135x5
185x5
225x1
275x1
315x1

I was trying to remember the set up Finnegan told me that he got from Devilsson for setting PRs. I had meant to read it before going to the gym. I forgot. The 315 was pretty rough on me. A lot of stalling and a loud "fuck", and I had it up, though.

OH Squat
95x5
115x5
135x5

Good Mornings
135x5x3

I used to do GMs really heavy and really dirty form wise. But I started doing them a lot lighter again and trying to keep form super strict while going as deep as I can.

Dumbbell Hex Head Holds
15lb x 30secs
35lb x 15secs
35lb x 10secs

I wish my gym had hex shaped DBs in between those weights.I felt like the jump was a bit much. I held 15 easily and decided to set it down after 30 seconds because it felt too easy. And 35 was challenging to the point where I dropped with my left hand at roughly 15 and 10 seconds in. This is my first time doing these holds.

Turkish Get Ups
60lb x 2 per side

[HellIsForHeroes]

SQUATZ
Warm Ups
135x5
225x5

Work
325x5
335x5
340x4 (failed the 5th rep)
335x4
335x4

I had wanted to maybe hit 355 for five reps, but 340 seemed even too much. Nothing was hard until the 4th rep. That fourth rep on every work set was a huge wall. I'll need to work some more on higher rep stuff.

Good Morning (Strict)
135x5
155x5x2

155 for 5 didn't seem so bad. I'll make that my new starting weight and try it for three sets on my next squat day. If I get it easily, I'll advance accordingly.

Reverse Hypers
BW x 10
+25 x 5
+35 x 5

Doing these is hard in my gym, as we don't have a reverse hyper machine. So I take the dip belt and tie plates with it to my ankles. Also the thing I do it on isn't high enough for me to fully extend my legs, so the beginning is my practically in the fetal position. It's hot.

Leg Curls
10 plate things x 5
11 plate things x 5
12 plate things x 5

This will be the last time I ever do these. I hated every second of it. I think I'll replace them with negative glute ham raises.

So I wore shoes for this workout. I didn't like it. My next workouts will be shoeless.

[Cap'n]

Originally Posted by HellIsForHeroes

Front Squat
315x1

Thank god you weren't in the Front Squat 315 race. How close do you think you are to 335?

[HellIsForHeroes]

315 was a bitch and a half. So I'm pretty sure I'm a decent distance away from it. Maybe a couple of months at best?

[HellIsForHeroes]

Pullups
BWx5
20 second rest
BWx3

Bench (1 second pause)
135x5
225x3
225x3
275x1
295x1

I had intended to do a 5x5, but I suck at actually making myself do those.

Clean and Strict Press
155x3 (1 clean, 3 presses)
155x3
155x3

Clean and Jerk
155x1
155x1
155x1
205x1
205x1
205x1
225x1

Russian Twists
BWx10
+25x5
+25x5

Straight Leg Captain's Chairs from a Dead Hang
x5
x5

I don't like those. Those hurt my shoulders.

Overall, ok workout. Felt weak on the bench. My triceps feel demolished right now. I don't know why.

[Zerocrew1984]

[quote=HellIsForHeroes;19405573}]
Bench (1 second pause)
135x5
225x3
225x3
275x1
295x1

I had intended to do a 5x5, but I suck at actually making myself do those.

welll you got 135.....

[HellIsForHeroes]

I decided to keep track of whatever cardio type shit I do as well. Might as well, right?

Drill 1
Kick, cover, kick, followed by a jab/parry

Drill 2
four count, teep, four count

Drill 3
Jab Cross down the mat
body kick alternating left and right, down the mat
alternating knees down the mat
alternating teeps down the mat

Each drill runs twice in a row for 2 minutes with 30 second rest. Then we alternate holding pads for hitting on the second two drills.

50 sit ups with a strike to the gut on the down

10 divebomber pushups
10 knuckle pushups
10 traditional pushups
10 diamond pushups

10 v ups
30 second bicycles
30 second flutter kicks
20 figure 8s

one minute wall squat
10 lunges (1 is one left and one right)
10 squat jumps
2 times down and back footwork drill

I don't know the name of the last footwork thing. It's where you go sideways, cross your back leg in front, extend your front foot and cross your back leg behind you. Repeat.

[vision1]

carioca?