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long long week at work, didn't get much sleep last night yadda yadda yadda.
decided to keep it light lsd type cardio
10 min jump rope then 20 min easy biking.
I started jumping was getting a good rhythem going... then was going foot to foot then back to keeping good rhythem, after about 10 minutes I thought: 'ah, what the heck, lets try a double under.... AND I DID IT!!!
Anyway it totally pumped me up, and I kept trying and trying and trying, sometimes i hit it some times PHAIL, my shins and wrists are red with phail, but I got it sometimes! then I worked it into a series:
jump jump jumps, hop on right foot, right foot, jump, jump, left foot, left, jump on both, both, DOUBLE UNDER, repeat.... frigging awesome.
I tried hitting double under right into another but I just don't have the timing down yet.
overall workout jump rope for 30-35 minutes ish, and a ton of fun.
got a great nighs sleep, but had to hit the road first thing in the AM and didn't get home until 8, gym was closed, didn't have the gumption for a run, so it was an hour + walk.
Didn't get to the gym on Friday evening like I wanted, worked late and gym closes early. I'm an adult now
Got there this morning and not lifting heavy for a few days did pay dividends:
warm up on bike for 8 min
squat:
barx10
135x15 (cramp in my right quad, tried to work it out)
dynamic stretching
225x5
275x3
T3 Cycle 2 day 3:
325x3 (REP PR)
315x3
305x3
300x3
295x3
This weight went up fairly easy with out to many hitches.
Front squats body building style:
135x10
135x10
135x7 (slipped off shoulders)
135x8 (slipped off shoulders again, zerchered it back up...)
Step ups w/50lb dbs
5 per leg x 3 sets.
have more gas in the tank but I need to move apartments today (carry a whole bunch of books and clothes and toiliteries down 3 flights of stairs and up another one. then Griffin v. Jackson tonight WOOOOT!
I must have made approx 40 trips carrying different things of different weight down 3 flights of stairs and back up again on Saturday. Didn't get to the gym yesterday, but I don't feel to guilty given the work done Saturday.
Today: DL and Pull:
8 min warmup on bike:
DL:
165x10
225x10 cramp in the right quad AGAIN same spot, very high few inches from the waist.
working sets
315x5
335x3 (was going for 5, obviously I was over zealous. Some dick chuckled when I couldn't get up #4 I'll comment on that below).
315x5x2
275x5
went to fiance's and grabbed her purple 3lb dbs and did cuban presses. 12x4
Next squat day I need to do calf work as assistance, really pulled hard tonight.
I think I need to do some stretches on cardio/off days/mornings. really weird cramping in my right quad.
I also need to do more research into shoulder pre hab. the shoulder presses with pussy weight actually feel really good.
as a note- I'm very un-quido. I wear old old worn out faded tshirts with wholes in the arm pits. I sweat so much it looks like I fell in the pool with my clothes on. I'm short, fat and hairy. all that being said, the volume I've been lifting has been getting people's attention in the gym.
last squat day the the token cute girl working the desk walked buy durring a set. when I push up at the top I often bounce a bit (going up as fast as I can). 300+ pounds on my shouulders rattles a bit - and I hear her behind me under her breath: "holy shit" I didn't know if it was regarding volume, shitty form or Lord know's what. Cutie girl was working at the desk tonight and was REALLY friendly with me, and I even got looks from a volleyball esque chick. Ego at all time high. Also the dick at the bench, What the hell does he care what I can DL? He doesn't know me, I sure don't know him and don't care to either. Dick. All I can say is now moving volume, despite the un-charming looks, is getting attention. I like it.
hot hot hot out. went to the gym, it was busy went into the squash quarts to do my skipping,
did a bunch of stuff ran while skipping (figured this out by accedent) and cross overs (and I can actually do a bunch in a row now that I know how, unlike the double unders.)
starting off i just wanted to see how many jumps in a row i could do and moderate tempo i got 114 jumps.
later I timed myself how long it took me to do 100 jumps (52 sec.) and I'll work on this in the future to try to reduce the time.
Looked good, you started to get a little high on some of the reps, most likely because you were having your knees come over your toes. Try to sit further back and push your knees out as you lower down to keep your shins basically vertical. That should help to reduce your ROM and still hit depth which will help alot in high rep sets
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WAR Team Standard!!!! Champions of the Official 2008 Summer Squat Competition
