A bit of everything today

Let me just start with...I HATE FRONT SQUATS!  Make sure to check out the video of my front squats below.  They hurt my shoulders, feel unbelievably awkward, but I know I need to do them every once in a while, so why not on Halloween!?

Here is today's routine:

Warmed-up with some cardio on the treadmill
Warm-up reps on shoulders mainly, full body
Lower body stretch
Seated super-set consisting of 20 forearm curls, 20 half curls (bar only)
Seated super-set, reverse of above (reverse forearm curls and reverse curls - bar only)
Front squat: warmup, 100 x 6, 150 x 5, 200 x 4, 240 x 6
Hammer curls: 50 x 30, 60 x 20, 60 x 30
Abs: 75 lb resistance for 70, 60 lb resistance for 70
Cool downs and stretching

Incline bench workout

Yesterday I lifted with Paxton and we focused on incline bench with some light shoulder work:

8 sets building up to 200 x 3 on incline bench
1 set of flat bench on 135
Burnout shoulder set with:
       Standing presses (100 reps)
       Lateral raises (50 reps)
       Front raises (50 reps)
       Shrugs (50 reps)
       Back fly (50 reps)

Not too heavy on anything, more to focus on motions.  The burnout worked great as I'm pretty sore today, and will be focusing on lower body later.

Thanks for reading!

Frame deadlift personal record

Here is another video from Saturday of me pulling 620 on the frame!  This is the first time I'd ever tried it, and it felt really good!

Catching up on this week!

I missed posting on Thursday, but Dave and I hit calves and back and then yesterday I helped a friend move his household for the better part of 6 hours, so with that, I was pretty sore going into today.

I lifted with Brian, today, at his house and we did the following:

Farmer's carry
145 x 2 (down and back)
200 x 2 (one way only)

Frame deadlift
340 x 3
440 x 2
520 x 2
560 x 1
620 x 1

This is the most I've ever deadlifted although on a frame and not a true deadlift.  It actually felt really good!  I'll post that video tomorrow.  For now, here is a video of the farmer's carry.

And after this, I logged 10 bike miles, or 3 for accounting purposes to stay on track.

Good week!!

235 lb sandbag over 48 inch bar...for reps!

Here is a video of sandbag over a 48 inch bar, from Tuesday...enjoy!

Video from yesterday

Here is today's workout, and below a video from yesterday which I just uploaded:

Wed	10/24/2012
Lift	Weight	Reps	Total Weight
Warm-ups	various	various	4500
Shoulder with cords	25	355	8875
Half shoulder presses with axle	135	8	1080
	145	4	580
	165	3	495
	185	2	370
Shrugs w/ axle	245	12	2940
	295	10	2950
	345	10	3450
Shrugs (DB)	100	30	3000
	100	40	4000
Single arm presses (DB) for practice	100	4	400
Hammer curls (one are at time)	60	20	1200
	60	20	1200
	60	20	1200
Shoulder with cords	25	200	5000
Stretching and cooldowns	various	various	3500
Abs	75	90	6750
Day's total		51490	lbs

 

Event training - yoke, sandbag

I worked out with Brian, yesterday, at his place.  Here is the workout:

Yoke
Warm-ups x 2
280 x 2
380 x 1
460 x 2

Lock-out deadlift with axle
325 x 5
415 x 3
415 x 3
505 x 3
505 x 3

Sandbag over 48 inch bar
160 x 8
160 x 10
230 x 6
230 x 4

Pretty good lift.  It was really cold so as you can see in the video, I actually wore both long pants and a long sleeve shirt!  Pretty soon we're going to be stuck indoors, but I actually prefer that.  Without further ado, here is a video, courtesy of Brian:

http://www.youtube.com/watch?v=tCRziffc-1Q&feature=g-all-u

I can't get it to link up here, so please follow the link.

Thanks for reading!