Archive for June, 2010

Barefooted Dead Lift

Posted in dead lifts with tags on June 30, 2010 by coughingsparks

I didn’t feel like going to the globo today to do anything, so I messed around at MMA for a while and then did my 5×5 DL with their barbell, which is a barbell they got for free and I think that it was originally that $125 number from Dick’s. In any case, the bushings are coming apart and I wouldn’t trust whipping the thing over my head but I did the DL anyway, and did it barefoot for the first time ever and I sort of like it.

45×5
135×5
155×5
175×5
195×5
205×5
215×5

Didn’t PR or anything but a good, solid set. Our conditioning today basically consisted of rolling around with the 10# KB in the hands, then to the back, then to the knees, then to the feet without using the hands, then running around the mat. Then box jumps x50 over the bag, then 50 strikes on the bag x3. Good drills, all.

Press

Posted in presses with tags on June 29, 2010 by coughingsparks

My back and hamstrings hurt a lot today from yesterday’s shenanigans so I kept it simple with a decent enough 5×5 press:

45×5
65×5
75×5
80×5
85×5
85×5

Not too bad. Had an easy-ish day at MMA today with striking and skill work.

Finally broke 145

Posted in front squats with tags on June 28, 2010 by coughingsparks

Today I finally broke past the 145# plateau on which I had found myself on the front squat. I switched them to Monday and I think that was the key:

45×5
95×3
115×3
125×3
135×3
145×3
155×3

So, a new 3RM. Went on to MMA after that and did many circuits, squeeze the bag in a supine bear hug, sweep on top and pound, one minute each x5 then jump over it and pound 50 times x5 then 20 jumping squats with the 10# KB and 20 ball slams x10 THEN various 10# plate exercises x80 with two runs around the mat. Good stuff.

Sucky Back Squat

Posted in back squats with tags on June 24, 2010 by coughingsparks

My strength has really sucked this week. I don’t know if it’s because I’m getting up early and pushing my workouts to later in the day, or rushing them because I want to get to MMA, but my strength has been in the crapper. I did a pathetic 5 rep set of back squats that was thus:

45×5
95×5
115×5
125×5
135×5
145×5

That was it. Sucks.

Rowing

Posted in rowing with tags on June 23, 2010 by coughingsparks

As I go to MMA more and more, I find that I spend less and less time at the globo. Today, I kept it short and sweet again with a 2K row at 7:58. It’s a fair enough time. Any day I can get under eight minutes, I’m satisfied, and I was dead, dead, dead afterwords.

Dead Lift/Press

Posted in dead lifts, presses with tags , on June 22, 2010 by coughingsparks

I was in a hurry today, so had to rush both the dead lift and the press with sort of crappy 5x5s, DL:

45×5
135×5
155×5
175×5
195×5
205×5
215×5

And press:

45×5
65×5
75×5
80×5
85×5

Stuck with that. I just wasn’t feeling it today.

Front Squat

Posted in front squats with tags on June 20, 2010 by coughingsparks

Short and sweet today with a 5×5 front squat at:

45×5
95×5
115×5
125×5
135×5
135×5

Didn’t have it in me to do more than 135. Went over to MMA for more conditioning, did a very challenging ab workout, then finished with jump rope. Good stuff.