There Will Be Sweat

Probably some blood too. No tears though. Never tears.

This is my training log.

All posts tagged "strength"

Permalink

Explosive Sandbag Training

Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:

  • Sandbag power clean - 4 x 5 
  • 4 x Circuit A
    • Sandbag push press x 5
    • Sandbag jump squat x 5
  • 4 x Circuit B
    • Sandbag explosive floor press x 5
    • Plyometric pullups x 5
  • Sandbag shouldering - 3 x 10/side

Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until the high-rep shouldering for a finisher. Not sure if this is the best method for speed strength/explosiveness, but I thought the push press/jump squat combo was nice.

Permalink

Explosive Strength Training

I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:

  • Sandbag getups x 5/side
  • Sandbag clean & press - 5 x 3
  • Sandbag sumo deadlift highpulls - 5 x 3
  • Complex Pair - repeat 4x
    • Sandbag floor press x 10
    • Plyometric pushups x 8
    • Sandbag lunges x 5/side
    • Lunge jumps x 8/side
  • Finisher: Sandbag shouldering - 2 x 10/side

High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.

Permalink

Lynne-like

Inspired by Crossfit’s Lynne workout, but added some weight:

  • Weighted Pullups (50lb)
  • Weighted Dips (50lb)

Repeat 3x for max reps

Total score = 57 (9, 10, 6 / 12, 11, 9). I was shooting for 5 rounds like Lynne, but was short on time. Should’ve pulled more on that last set, but the weight was swinging too much and throwing me off. This was a good one.

Permalink

Max Effort Overhead Press

Headed over to the 5th Ave Gym for the first time in a while for some lifting:

  • Press
    • 3 x 95lb
    • 3 x 115lb
    • 3 x 135lb
    • 1 x 155lb
    • 1 x 165lb

These weights were tougher than they should’ve been, but I haven’t done much pressing lately. My form broke down on the last set so I didn’t try to go any heavier.

Permalink

Sandbag Circuit

Grabbed my 80lb buddy Larry Storch for a sandbag strength circuit:

  • 1 Getup (each side)
  • 2 Floor presses
  • 3 Deadlifts
  • 4 Clean & presses
  • 5 Squats

AMRAP in 20 minutes.

Total rounds: 9 even. There was about 20 seconds left on the clock after the 9th trip through, so I didn’t start the 10th. The toughest part of this was the C&P because I have to regrip Storch for every rep. I think we packed him a little too tight when we built him, but it’s a nice additional challenge.

Finished with some pullups:

  • 5 x 8 pullups
Permalink

Quick Strength Circuit

Grabbed Larry Storch (my 80lb sandbag) and went to work:

  • 3 Sandbag Getups (80lb) each side
  • 15 Pullups

Repeat 3x

Didn’t time this one since I don’t like to rush get ups, but all pullup sets were unbroken.

Permalink

Scattered Strength Training

I had a plan went I headed to the gym, but some doof was doing curls in the squat cage so I had to modify:

  • Squats
    • 5 x 135lb
    • 5 x 225lb
    • 3 x 275lb
    • 5 x 225lb
    • 5 x 135lb
  • Weighted Chinups
    • 5 x 50lb
    • 5 x 80lb
    • 2 x 110lb
    • 5 x 80lb
    • 5 x 50lb

Bleh.

Permalink

Max Effort Power Cleans

Got a chance to head to the gym for a rare treat today so I thought I’d lift something heavy and make it count:

  • Power Cleans
    • 3 x 135lb
    • 3 x 155lb
    • 3 x 175lb
    • 3 x 185lb
    • 2 x 195lb
    • 1 x 205lb (PR)

I sure didn’t expect to walk in and hit a PR after all my time away but it felt pretty easy.

Permalink

Bodyweight Strength Training

Down in my makeshift basement gym:

  • 4 x Circuit A
    • Pullups - 20 pull, 15 chin, 11 pull, 12 chin
    • V-ups - 20, 15, 11, 12 
  • 4 x Circuit B
    • One Arm Pushups - 5, 5, 5, 5
    • One-Legged Squats - 5, 5, 5, 5
  • 4 x Circuit C
    • Handstand Pushups - 7, 6, 5, 6
    • Hollow Rocks - 15, 15, 15, 15
  • 3 x Circuit D
    • Bodyweight Tricep Extensions - 10, 10, 10
    • Calf Raises - 20, 20, 20

The focus was on getting a quality set for each exercise and using minimal rest (45-60 sec), not going to complete failure.

Permalink

Max Effort Overhead Squat

Very quick warmup to make sure my hands aren’t too sweaty to hold the bar:

  • Overhead Squats
    • 3 x 95lb
    • 3 x 115lb
    • 3 x 135lb
    • 1 x 155lb

Injured myself bringing that last rep down to the rack. Same thing that I tweaked last week, but a bit worse. I’m gonna cool off on the weights for about a week and see how it feels.

This is how I feel:

Permalink

Max Effort Dumbbell Snatch

Really quick warmup of pullups, pushups, air squats, and samson stretches, then into the work:

  • DB Snatch
    • 3 x 50lb
    • 3 x 65lb
    • 3 x 80lb
    • 1 x 90lb
    • 1 x 100lb
    • 1 x 110lb *FAIL*

Well, I got 110 up with my right hand ok, couldn’t hit it on the left despite a few attempts. I was sure I had it in me too.

Permalink

Max Effort Overhead Press

Warmed up with some light squats and worked up to 2 x 5x 225lb to keep my form tight.

  • Press
    • 5 x 95lb
    • 5 x 95lb
    • 5 x 115lb
    • 3 x 135lb
    • 3 x 155lb

Smooth sailing until the last rep on the last set. I almost stalled, but pushed through it (sort of lopsided) and tweaked my neck a little. Nothing serious, but I opted out of the last set for the day.

Permalink

Max Effort Overhead Squats

Started with the official TWBS warmup, then got to work:

  • Overhead Squats
    • 5 x 85lb
    • 5 x 105lb
    • 5 x 125lb
    • 3 x 145lb
    • 3 x 155lb (PR)

I feel like I’m getting more solid with these, but I could probably be more ambitious with the weight if my gym had bumper plates. Knowing that I need to control whatever weight I get overhead, even if I need to bail, gets a little intimidating. I was also sweating like a child, so my hands were slipping on the later rounds. Note: don’t do a crazy sweat-inducing warmup before OHS next time.

Permalink

Max Effort Dumbbell Snatch

Three rounds of Cindy to get the blood pumping, then onto the good old snatch:

  • DB Snatch
    • 5 x 50lb
    • 5 x 60lb
    • 5 x 70lb
    • 3 x 80lb
    • 3 x 90lb
    • 3 x 100lb *FAIL* (1.5)

Dammit. I wanted to hit that last set, but I conked out on the second rep with my left hand. Too many reps before the set of 100s. Next week I’ll set a new 1RM.

Permalink

Max Effort Chin Ups

Started things off with some light overhead squats and the standard joint rotations and stuff.

  • Weighted Chin-Ups
    • 3 x 60lb
    • 3 x 80lb
    • 3 x 105lb
    • 1 x 130lb
    • 1 x 150lb
    • 1 x 160lb *FAIL*
    • 1 x 160lb *FAIL*

Since the dumbbells in my gym only go up to 150lbs, I had to get clever with my last set. We wrapped a 10lb plate to the triceps rope handle and looped it into the weight belt. It was ugly, but it worked. Unfortunately, my arms didn’t work so well at that point.