Sn0boarder's Search for Strength

[Eric_B]

Had another great day in the gym. Pull Workouts are definitely my favorite.

Pull Workout

Deadlifts
315x3x3
Killed these. 325 is my previous 1-rep PR, I'll be doing that 3x3 next week.

Lat Pulldowns
240 x 6
245 x 5
Continued progress here, Lats are just exploding.

DB Rows
95's x 6
95's x 6
These were tough, but Im eyeing the 100's for next time.

DB Curls
50's x 6
Felt lighter than expected, but stick with this weight.

Finished off with 6 chinups.


*Side Note*
I am currently looking for a belt and possibly knee wraps. I know the weights aren't extremely heavy yet, but I'd still like to play it safe as I progress. Your recommendations here are appreciated.

Also, wondering if anyone thinks I should add in Good Mornings for another core/lower-back exercise. Currently I'm doing heavy deadlift triples on monday, then heavy squat triples and 6-rep SLDL's on wednesday.

One more thing, I'm still planning out what I want to do on Fridays to take the place of the push workouts. I'm thinking of incorporating some olympic lifts (minus the overhead presses). Suggestions here would also be appreciated.

Have a great day folks. I'm in the middle of an ice storm here in Upstate NY. Took 20 minutes to scrape the inch of ice off the cars. That was a workout in itself

[seraph]

you should def. get yourself a belt soon, you're doing some heavy weight bro, don't want to risk an injury. knee wraps would be a plus (i have yet to get some).

DO NOT get a velcro belt, waste of money. i bought one and it would tear off once i got into a low squats position or putting the bar down on deads.

*what day would you be doing the good mornings?? it wouldnt hurt, maybe don't go crazy w/ weight on them if you decide to incorporate them into a heavy day. and a suggestion - what about hyper extensions? just a suggestion.

i actually liked your push/pull split and decided to do something similar for the next month. for me i do push on monday, core/cardio on wednesdays (abs/forearms/calves) and pull on fridays. so far i like the split not sure if you would want to add abs and stuff like that into your day between push/pull :confused:

[Bearbait]

Good workout. I just started doing GM's 3 weeks ago and I love them. F-Mac had a good point in one of his posts and said to move your hips back instead of bending over at the waist. I have a Inzer lever belt they are expensive but it will last you forever, very high quality. Inzer has a website with all their toys on it.

[.V.]

Izner has some good stuff. My Izner buckle belt sits on the shelf though and I use the velcro one. When I do belt it's usually just as a reminder to keep myself "pushed out" to utilize my "built in belt".

However, most folks would agree, go with a sturdy buckle belt or if you can afford it, a lever belt. Your numbers are getting pretty heavy, no need to risk injury.

[Eric_B]

Thanks for the replies, Welch I sent you back a PM.

Tuesday Cardio
Bike:
30 Minutes
10.70 miles
Level 2


Thursday I'll try to set a 1-mile PR on the treadmill.

[Eric_B]

Well, I was gonna put off the leg workout after snowboarding all day, but I decided to go for it. I have a feeling I won't be able to walk all week, but that's ok.

Leg Workout

Squats
275x3x3
These were tough, but I gutted 'em out. I imagine it wouldn't be so hard on a non-snowboard day.

SLDL
265 x 6
265 x 6
265 x 6
These went smoothly. Continue to increase weight here.

DB Lunges
60's x 6
60's x 6
This pretty much took everything I had left. Legs are just beat.

Smith Machine Calf Raises
230 x 12
230 x 12

I'm having trouble walking right now, but I love it.

[gcs118]

Nice to see 3x3 @ 275 for squats after working out the legs snowboarding. I'm sure if you rest up good you'll find the increased weight next time lighter.

[Eric_B]

Thursday Cardio
Bike:
30 Minutes
11.14 Miles
Level 2

Decided not to go for a running PR today, save it for when my legs are fresh.

[Eric_B]

Spent my time in the gym today testing out what exercises I can do that don't bother my shoulder at all. The therapist recommended the machine where you are seated and push out in front of you. Not the pec deck, it's like a vertical bench press. I'll just call it a vertical press.

Vertical Press
155 x 6
155 x 10
155 x 12
Resistance feels pretty similar to what a BB Bench would be, without pressure on my shoulder. So I'll try these for awhile.

Cleans
95 x 6
95 x 10
115 x 6
115 x 10
Never really done cleans before, so I started off light to get the form down. I must say I really love these though. Makes you feel explosive and I can feel it in my core a lot. I'm excited about working with these now.

That was it, now I have a good idea of what my friday workout will look like. I'll add in more sets of the vertical press so my chest/triceps dont turn to jelly during this therapy period.

[seraph]

solid workout, the cleans are a great exercise, you can feel you rwhhole body getting a workout on those

[Eric_B]

Saturday Cardio
Bike:
30 Minutes
11.70 miles
Level 2

Gettin close to my 12 mile in 30 minute goal.

[Eric_B]

Joined a competitive indoor soccer league on sunday nights. First game was this evening. I managed to score two goals but we couldn't pull it out and lost 7-6. We were playing against former college all-Americans and definitely held our own. I got tripped up and scored a third but it was called back (ref didn't play advantage, called the foul instead )

Soccer is my first love and I'd like to try out for the college team if I can get my conditioning up by the fall. I'm confident in my ball skills but I don't yet have the endurance that I would need.

I'm willing to take suggestions for endurance training, probably looking for Pierini here. I felt extremely fast, as I was consistently beating players to the ball, but by the end of the game I was exhausted. The weightlifting has really helped my speed and shot strength, but I guess it's time to take my cardiovascular strength serious as well.

[.V.]

Soccer conditioning? That's easy, kind of like suicides for conditioning on the basketball court. Do lots of them, working up to full length, then back down while your training partners are shoving you, elbowing you, jamming shoulders into you, and kicking you in the shins.

2-3 times a week should do it.

Here's a suggested workout.

Sprint 50 meters, do 5 burpees, walk back to starting point, do 10 pushups.

Repeat 10-20 times depending on your conditioning.

No more than twice a week.

The big challenge is finding a day to do a workout like this given your other training.

Hope this helps.

[Eric_B]

Anything I could substitute for pushups? Currently nursing a shoulder problem so push-ups aren't the best for me at the moment. Sounds like a good workout though.

I may think about reworking my weightlifting routine. My legs are constantly under siege, with deadlifts on monday, squats on wednesday, and cleans on friday. This is why my cardio has been fairly low-intensity as of late. Tuesday would probably be doable for this workout, but my legs are pretty beat on thursdays. And I would tend to rest on Saturdays with a game the following day.

But I'll try it tuesday/thursday and see what I can do.