Sn0boarder's Search for Strength

[.V.]

Another grip monster coming to the board. Enjoy the training.

[Eric_B]

Did a little crossfit-inspired workout tonight. Incline Push-ups were at about 60-70 degrees, not quite a handstand push-up, but enough to really get the chest and shoulders working.

Rounds of 10 Incline Push-ups/20 crunches

Total: 60 Incline push-ups, 120 crunches
Time: ~ 9 minutes

Didn't push myself too hard for time, I was just happy to be able to do incline pushups without any shoulder pain whatsoever.



*Other Notes*
Had a pretty good pull workout earlier this week as well. Highlights included..
DB Rows: 100's x 10 (no sweat)
10 BW Chinups
DB Curls: 45's x 12
etc.

Getting closer to closing the #1 in my grip training.

I've resorted to swimming for my cardio until I can run on my ankle. It actually feels great in the pool, very therapeutic. I've been doing 50 yard front crawl sprints, with 25 yard backstroke for recovery. It's my version of interval training in the pool. I actually really enjoy swimming so I'm gonna stick with this for awhile.

I guess that's it, I just felt guilty for not updating this in awhile.

[gcs118]

Are those DB rows one armed or two at a time? Congrats on nearing the close of the #1...once you get it once, you're well on your way to repping it. And that swimming workout...damn! lol I can't swim worth ****. I should do more of it as it totally kicks my ass.

[Eric_B]

For the Rows, I do one arm at a time, leaned over on a bench. I've made a lot of progress with those lately. (from 80's to 100's in a month or so)

Yea the swimming really takes it out of you. I only did 500 yards (20 lengths) during my first workout and I was pretty spent. It felt great though. If you find the time to get in a pool, I'd go for it.

And awesome job on your lifts lately Greg. I've just been too lazy to get on here and post.

[Eric_B]

I've been doing a lot of home workouts lately because of weather and such. Lots of pullups and incline/handstand push-ups. I just got the ok to work the legs again so of course I had to see where my deadlift is at. I'm down to around 188-189. I may have lost a little muscle when not working out, but I still feel strong and look leaner, so who knows. Anyways...back to my regularly scheduled program...

Pull Workout
Deadlifts
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
345 x 1(PR) (really smooth)
365 x 0.95 (didn't quite lock it out, so I won't count it)
The attempt at 365 was very close. I had it all the way up my thighs, but I didn't want to jerk it for the lockout. I figured I'd play it safe because I've had enough injuries lately. I'm confident I can get it next time. I have a short term goal of a double BW deadlift. That would be about 375 or less since I'm cutting.

Chin-ups
BW x 10
BW x 10
BW+20 x 6
I can probably get around 12 for a max effort on the chin-ups now. Happy with the progress.

DB Rows
100's x 10
These felt kinda awkward today so I left it at one set.

Lat Pulldowns
185 x 10
200 x 10

That's it for today. I was pretty out of it after the deadlift attempts so I kept the workout short. But it's nice to be back in the gym without limitations. Still not sure about squats, because I don't have full dorsiflexion at the foot yet, but it's getting there.

Welcome back. Nice pullup effort after coming off the DL part of your workout. Welcome to the chisel crowd, don't want a fat back for the summertime?

[gcs118]

great deadlifting PR...365 is definitely in you if you were that close.

[Eric_B]

Originally Posted by pierini

Welcome back. Nice pullup effort after coming off the DL part of your workout. Welcome to the chisel crowd, don't want a fat back for the summertime?

Thank you Pierini, it's good to be back. Looking good for the summer is one motivation, but I've also never been at single digit bodyfat levels before. So I'd like to get there and maintain it through my training. I've generally been in the mid-teens for BF% and I've never been completely comfortable with a shirt off, so that's all I'm shooting for.

And thanks Greg, I'll go for 365 in a few weeks with confidence. I was hesitant to use a ton of leg drive with my ankle still healing, so that was also a limiting factor. I think I have more in me.

[Eric_B]

I've just been doing cardio the last few days. I don't feel ready for squats or other leg work that puts heavy pressure on my ankles. I'll see how I'm feeling next week. I can't remember all my numbers for cardio, I've been mixing in exercise bike and swimming whenever I get the chance. It just feels great to be active.

Thursday Cardio
Exercise Bike
Total Time: 40:00
Total Distance: 14.28 miles
This was a pretty moderate pace. HR in the 145-160 range for the most part.

Tomorrow I'll be doing higher intensity swimming.

[Eric_B]

Had a decent push workout today. I'm still using machines for the most part, but I did manage 70's x 9 on DB Incline Press. I've done at least 1000 pushups over the past week, and it has affected my maximal strength a little bit. I won't continue that routine, I was just doing them when I was bored.

I'm thinking of starting something new next week, maybe with a little more volume. I've been doing heavy, low-volume for quite awhile and, as much as I love it, I'd like to take a little break from that style. I'd appreciate any ideas here.

Weights or no weights?

[Eric_B]

Some weights at least.

Try the CrossFit "Linda" WOD for starters. I haven't done it but it definitely packs some volume.

I'm hoping the hard-core CrossFitters will jump in and give you some suggestions. Through in some BW only volume stuff too and enjoy the variety and challenge it presents.

[Eric_B]

Linda won't be an option for a few more weeks because of the cleans. I can't really jump like I need to yet. I'm looking into some HST style training possibly.

[Eric_B]

Well here's what I'm gonna be trying for a little while. Full Body 3 days/week. Substituted some exercises, such as sldl's for squats, but it's more or less what I'm planning on doing. It's higher volume so it might take me awhile to adapt to it. We shall see...

SLDL
225 x 10
225 x 10
225 x 10
Started light with these, this was no sweat.

Incline Bench
65's x 10
65's x 8
Wasn't heavy, just not used to the higher reps.

Dips
BW x 10

Chins
BW x 10
BW x 10
sooo easy now

Rows
100's x 10
100's x 10

Shoulder Press
50's x 10
50's x 10
Too light, but it's a start.

Lateral Raises
30's x 10
30's x 10

DB Curls
40's x 10
40's x 10

Tricep Pushdowns
155 x 10
155 x 10

Decline Bench Crunches
25 behind head x 10

Still need to add in rear delts and calf raises for wednesday. Gym was way too crowded today. And I definitely need to eat more before a higher volume workout. My pre-workout meal was basically non-existant, so I was just happy that I got through everything.