Training Log - Inspired by Evo

ILM, I like where this is headed. :luxlove::hug2::action8:

Ok a couple of training days happened. I will start with

Thursday

1. D-Flex

2. Light Weight Turns & Drills

3. Light weight throws - So......... throwing....... yea........ Well, I'm still not good at it. I managed some throws in the mid 40's with the 28. On the upside, I don't seem to be falling over a lot like I was at the end of last season. So that is good. Um, More after the next throwing session. ;)

4. YTM's on TheraBall - 3 sets 10 reps each w/ 2.5lbs
Super-Set
5. Green Band Shoulder Traction - 3 sets
Super-Set
6. Hamstring Stretch - 3 sets
Super-Set
7. Glute/Piriformis Stretch - 3 sets
Super-Set
8. Hip Flexor Stretch - 3 sets

9. Foam Roll Back - 3 sets
Super-Set
10. Foam Roll Lats - 3 sets
Super-Set
11. Foam Roll IT and Quads - 3 sets

12. Downward Dog - 3 sets. no, my heels do not touch the ground. It still makes me feel pretty good though. :cool:
Super-Set
13. Child's Pose - 3 sets

Thoughts -

This stuff is a good idea. My triceps are really sore from 8 sets of 8 reps Hammer Skulls

Friday

Sometimes you are at work, and a training session breaks out.

PWO - red, clear, dirty

1. Jump Rope - getting better still. Cooooooooollllllllll.

2. Speed Box Squat - Used Safety Bar. Set the box at about 3.5" lower than the max on Monday. Used 80lbs of chain. Used 300lbs. (50% of max lift on Monday) 8 sets 2 reps. Used the Tendo, kept the average velocity at around .7mps. Peak velocity all above 1.0mps w/ many reps 1.1mps+. All in all, felt good.

3. Repeat Snatch Grip High Pull - Sets of 3 reps done repeat style. Set the High Pull Indicator at 17 (getting the bar to my neck) for this one. Every rep hit it. Did a set at 135lbs and a set at 185lbs, then 5 sets at 225lbs.

4. Rolling Thunder Lifts - Worked up to 172lbs. Tried 182lbs, it is close. Not bad for the first day training these.
Super-Set
5. Standing Cable Abs - 4 sets 10 reps working up to 130lbs.
Super-Set
6. Cheat Curls - 4 sets 5 reps at 125lbs. Getting some work done.

7. Gripper Work - Closed the #1 and #2. #2.5 is really close. This I will get soon.

PWO - It is my birthday, so, cup cakes, ice cream, beer, pasta, Italian sausage. Not necessarily in that order.

Thoughts -

Great day, lots of fun. I really like the training system right now. Speed was good. Pulls felt good. Extra days of single leg work and pre-hab/recovery are making me feel pretty good. That does not change the fact that I am more sore than I have been in quite a while. I feel the freaky strong ramping up. :cool: :D

Gym Discussion -

This is actually from yesterday. We were talking about power, and when the highest power outputs take place, namely in strength lifts w/ medium weight and moving fairly fast. I figure that, though training in this "highest power output" area is a good idea, it is still nothing like the power output on the field.

Mostly that power on the field takes place in fractions (.2 or so) of a second, where power in the gym takes place in about a second. If my math is right, that is an 80% difference. So training for power in sports and on the field, power exercises must be done that match the speed (not necessarily the movements) of what is done in the actual sport.

This is where we get into the idea of "special strength" exercises that are devised to help transfer strength and power gained in the weight room into strength and power that is usable on the field.

This is kind of an observation at this point and I am putting the idea out there for discussion. Especially since we did not get past the "observation" phase of this discussion ourselves.

Comments or ideas about this are welcome.
 
HAPPY BIRTHDAY YOU SEXY THANG!!!!!!

Here's a BD kiss :action4:

Hope you had a FABULOUS BD :party2::party2::party2:
 
^^^^^ Thanks Yous Guys :beerchug:

Monday

Traveling, installs, and meetings for the day. We got back in town at 6:30 and started training at 7:00.

1. Wiggly warmy-uppy stuff

2. Speed Overhead Log Press - used the 10" log and looped a mini-band around each side. Did some warming up and then added 50lbs. This put the log weight at 146lbs+ the band tension. I did 8 sets of 3 reps for speed.

3. Alt. DB OHP - Used 55lbs. 10 reps on each arm. This went well. Did 3 sets.

4. Standing Fat Bar Cable Rows - 4 sets 12-15 reps. Worked between 130lbs and 150lbs.

5. Overhead Kettle Bell Walks - 3 sets of 4 lengths of the gym. I did the first 2 set with 45lb KB's and the last set with 35lb KB's. This rips me apart. The shoulder stabilizing is pretty tough. This is something that is really good for a guy like me.

6. KB Rotations - Used two 35lb KB's and did 10 swings in each direction. I focused on "catching" the weight at the bottom and using my legs to "pulse" it through the bottom. Great drill really.

PWO - protein, kool-aid

Thoughts -

Things are going well. I will be doing my movement, ROM stuff today. and Wednesday with be the next heavy squat day. That should be fun. I am going to focus on some single leg KB work today as well.
 
Thanks for the Happy-B's everyone. :jump1:

On to the workout...........

Bubble Gum and Pipe Cleaners

First, we bagged the workout Tuesday and decided instead to discuss........... various creative ways to dispose of a body. Right........ While entertaining, obviously we were not mentally in the game.

On to Wednesday -

Well, I felt pretty good before the workout. Started with some shoulder mobility and general warm-up stuff. As we know I was supposed to do my second heavy squat workout. I made it up to 465lbs + 80lbs of chain and decided that I was being held together by bubble gum and pipe cleaners. Not really the feeling you need when hitting heavy lifting.

Everything felt off, getting under the bar about tore me apart.

Tossed the football with Bert - During this time we discussed the last 10 weeks of heavy training and getting stronger. The strengths and weaknesses of training during that time. All in all we feel pretty good about it.

After we played catch, Josh put me through some ROM, Mobility movements. I can say that I am about as mobile as a 5'10" block of cement. This is something that is going to take a lot of work. Benefits over the long run -
  • Feel Better,
  • Move Better
  • Less chance of injury
  • increased ability to train
  • speedier recovery
  • happy joints = happy G
Then we talked to Shane about shoulder mobility and scapular strength and mobility. This brought back a lot of what I used to do back when I was actually strong.

In the day I trained with a HUGE amount of volume. Most of this volume was not heavy or fast. It was work. Specifically work on shoulder, low back, hamstring, upper back, and core prehab, ROM, and basic strength. This is something I will adjust in my workouts.

I plan on sticking with the Circa-Max phase, though some adjustments will need to be made to the overall program.

Of course grip training is going to have to be in the mix. As we can see, I have done the blob, rolling thunder, and grippers over the past couple of weeks. These things will be working more and more into training since I have some sort of aspiration of completing the grip gauntlet at the Arnold this year.

Lastly, I have been really thinking about the direction I would like my training to go. Of course I am not married to throwing and I really like to train for strength. If I start training to be strong again there is a lot that will need to happen from an injury prevention and mobility standpoint as well as from a getting stronger standpoint.

We will see where my aggression and emotion takes me.

Until then -

Bubble Gum and Pipe Cleaners - Signing Off. :)
 
Below are a couple of workouts.

1/22/08

Back in the saddle again.

Several things happened today. I have decided the direction my training needs to go. From a stability, mobility, strength, and throwing.

First off, I am going to really work in getting more hip and spine mobility. These are things that I have never done. When throwing, the reason that I have such a hard time controlling the throws is that I really do not have the flexibility and mobility to get into positions. I end up being a spinning brick, not a thrower.

So a lot of time will be spent on this stuff.

Second, I am going back to a more G-Man style of training. Looking back at what I have done in the past to be successful, none of that has been done lately. Which explains the overall frequent fatigue and beat-up-ness.

What will happen?

1. Mobility every day
2. Back gets trained every day
3. abs get trained every day
4. Only 1-2 heavy exercises per week
5. Only 1-2 speed exercises per week
6. Finish workouts with stability and mobility as well.

This will help rid me of the "block o cement" syndrome that is currently the issue.

Tomorrow I'll have the layout of workouts done so nothing gets left out.

As stated, I am sticking with the Circa-Max idea. Some subtle changes will be made.

Finally, the workout.

1. D-Flex

2. KB Lunge Pass-Throughs - Did one set of forward walking lunges, one set of reverse lunges, and one set of reverse walking lunges. Used 35lb KB.

3. KB Overhead Walk - 3 sets w/ 35lbs. Down and back, down back down, down back down back.

4. Deck Squats - 3 sets 10 reps. 35lbs.

5. One Knee Cable Rotation - 100lbs - 3 sets 10 reps each side.

6. Blob Training - Worked up to doing holds with the 40lb blob.

7. Grippers - Almost close 2.5. Many close 2.

8. Thumbs Back Shoulder Rotations - 3 sets 30 reps.

10. Crossover Relaxing Rotation Stretch - 3 sets each side. 6 breaths per rep.

Thoughts -

This is going to be a heck of a ride.

Elise is smart.

1/26/08

Doin' The Workout.....

Weekend was the first non working relaxing weekend I have had in a very long time. It was well needed and I was in a good mood on Monday.

PRE-WO - red & clear

1. D-Flex

2. Good Mornings - Did not go to crazy with these. Worked sets of 3 up to 330lbs and called it there.

3. Glute Ham Raise - Ugh. My hamstrings are mega weak. Did 2 sets of 5 and a set of 2.

4. Reverse Hyper - 3 sets 10 reps. 90lbs.

5. Shoulder Squeeze Lat Pull - 3 sets 10 reps. I focused on pulling my shoulder blades down and back before bending my arms. This makes the exercise a lot harder.did 2 sets at 130lbs and one set at 150lbs.

6. Overhead KB Lunges - Did 3 sets using 35lb Kettle Bells. Each set was 4 reps front lunge and 4 reps reverse lunge. These were really hard.

7. Side Lunge w/ KB - Did 3 sets holding the 35lb KB's in the front squat style. Each set was 4 lunges to each side. This is a very stretchy exercise.

8. Rolling Thunder - A bunch of sets w/ the new handle. Did 147lbs easy and jumped to 170. It came off the ground but I did not get the "full pull"

9. Green Band Shoulder Traction - 3 sets each side of all sorts of angles.

10. Rotational Stretch - 3 sets of 6 deep breaths on each side.

11. Piriformis Stretch - 3 sets of some time on each side.

PWO - Protein & Kool-Aid

Thoughts -

Wow, my hamstrings are weak. I'm Surprised I can even walk around without just bucking over. :D

The single leg, stretching, movement stuff feels really good, makes my body feel like I can move around well. So it is the right stuff to do.

We are working on ways to measure some of the stuff I am doing so that we can see progress. Not sure exactly how that is going to work yet. Will have something figured out over the next month.

Here are a couple more videos -
 
Well, I do miss training with Bert and House. It is not the same going it alone. At some point I would like to get back to training as a group.

Until then -

Tuesday

1. D-Flex

2. BOSU Squats & RDL - 3 sets of each w/ bodyweight.

3. Single Leg Hop and Stabilize - did 3 sets forward and three sets lateral. I can say that doing this really makes my butt cheeks sore.

4. Kettle Bell Rotations - Used two 35lb KB's and really focused on the rotation and hip separation. This was not comfertable.

5. Kettle bell Swings & High Pulls - Again, used 35lb KB. Did 5 of each alternating until I had 10 reps on each arm. Did 3 sets like this.

6. Torso Twister - I do not know what else to call these. Elise is mean, these are not easy. Definitely something I need to get more hop separation.

7. YTM & External Rotation on Swiss Ball - 3 sets of 10 reps each. Making 40 total reps.

8. Cable Rotations - I am really feeling a stretch and the ability to pull myself into more rotation. 3 sets 10 reps on these.

9. Band Good Mornings - Did 3 sets of 20 reps with the green band. Focusing on letting my hamstrings stretch at the bottom.

10. Foam Roller - Back and Lats. Ouch.

Thoughts -

I get EXTREMELY sore from this stuff. My middle, back, and hips are just friggin' sore. On the flip side, after a week or so if this stuff there are a few things I have noticed.

1. Knees do not hurt when walking down stairs. (even when carrying a table)
2. Less snap crackle pop all around
3. Joints feel like I can do anything
4. Stuff that used to make me hurt is now just........ stuff

Once I get used to this and am not always sore I see a lot of improvement in many areas. Just the general prevention of joint beat-up-ness is worth it. Not to mention all the other benefits that will come.

Wednesday

1. D-Flex

2. Log Push Press - Worked up to 3 sets of 3 reps at 236lbs.

3. Incline Bench w/ 45 Degree Log Bar - Worked up to 5 sets of 5 reps at 247lbs.

4. Log Bent Row - Focused on Shoulder protraction and retraction. So, shoulder squeeze back, then elbows bend and row starts.

5. Land Mine Rotations - Focused on range of motion and hip separation here. Let the weight twist me and relaxed at the end of each rep.

Thoughts -

Soreness has hit a new high today. Am ready to be in good enough shape that this does not cripple me any more.

"The early bird MIGHT get the worm, but the second mouse gets the cheese."
 
Catching up on the training, and other things, but mostly just the training.

Friday

1. D-Flex

2. Box Jump Landing on One Leg - Used an 18' foam box. The stability-ness of this was good. As was the jumping-ness. I did 4 sets of 5 reps on each leg.

3. Power Stance Speed Squats - Used a 24" foam box with this and really focused on speed. 5 sets 5 reps. 325lbs. Used the Tendo. Stayed in the upper 130's for peak velocity.

4. Rocking Step-Ups on a 12" Foam box - 3 sets 5 reps each leg using 145lbs. Worked on speed again. Probably should Tendo this one next time.

Monday

1. D-Flex

2. Sand Bag Messing Around

3. Globe Trotters

4. Rack Pulls - We went from just at the top of the Knee Cap. This is a tough spot to start a pull. Worked up to 685lbs.

5. Log Press - Started on these even though it was not a press day. Stopped at about 150lbs. This is not the time for heavy pressing.

6. Shoulder External Rotation - 4 sets 10 reps

7. Thumbs Out Reverse Fly - 3 sets 10 reps

8. Shoulder Complex on Swiss Ball - 3 sets of 40 total reps. That is a good plan.

9. KB Shoulder Traction

Tuesday

I met with Elise and had a postural assessment and a functional movement screen. That was not necessarily easy. Josh was laughing at me a lot. There are some things I am not that good at.

On the up side, I am pretty balanced. On the other hand I am very, very tight. I now have a menu to complete on a daily basis.

I will be handling the heavy, get stronger stuff. Elise will be handling the functional movement portion of my training program. I will be throwing with Bert on Monday and Friday.

This is a good start, and is the first time in my life that I will have a well rounded training program. Pretty cool.
 
Ok I know it has been a minute since my last post. Things have been busy.

I'll start with Thursday the 5th.

Thursday Feb. 5th

This was my first official workout with Elise. The short version is -
  1. I lifted almost nothing heavier than a tennis ball.
  2. I was breathing harder and having more trouble than in any workout I can remember.
  3. I almost cried 3X. I may have once.
  4. I did yell out in pain and discomfort.
  5. Bert decided I am in invalid and after watching was a little amazed that I have been able t throw as far as I have. (which, lets face it, is still not that far)

The exercises were my new posture menu, Which has to be done every day, and kills me. This includes -
  1. AirBench (a more involved wall sit)
  2. Static Back
  3. Standing Windmills (these are not easy)
  4. Standing Arm Circles (I actually have to get motivated for these)
  5. Cats & Dogs
  6. Assisted Hip Lift
  7. Glute Contractions (My butt cramps)
  8. Knee Squeeze
  9. Groin Stretch
  10. Foot Circles (I actually almost throw up from this one)

Also in this workout were single leg stability exercises and Foam Rolling.

My hips were sore for a week.

Friday Feb. 6th

This was a more normal training day.

1. D-Flex

2. Hammer Winders - On these, as for all my throwing, I am focusing on relaxing and staying loose. These were the best winders I have done.

3. Stone Throw - Not many reps. I threw as long as i could stay loose. Once I started to tighten up, I stopped.

4. Shoulder Prehab - Bosu Ball Y's, T's, W's, L's. One set of 8 reps each. Scapular Push-Ups 2 sets of 8. Scapular Pull-Ups 2 sets of 8. Elbow Curls 2 sets of 8.

5. Incline Bench - Worked up to 5 sets of 5 reps with 285lbs.

6. Kettle Bell Shoulder Press - 5 sets 10 reps. Using 35lbs, 45lbs, 60lbs, 60lbs, 45lbs.

7. Lat Pull-Downs - Focused on pulling shoulders down and back before bending the elbows. 6 sets 10 reps.

8. Standing Shop/Standing Lift/Standing Rotation - 2 sets 8 reps of each exercise on the Cable Column with 100lbs.

9. Shoulder Prehab - Bosu Ball Y's, T's, W's, L's. One set of 8 reps each. Scapular Push-Ups 2 sets of 8. Scapular Pull-Ups 2 sets of 8. Elbow Curls 2 sets of 8.

Monday Feb. 9th

1. D-Flex

2. Light Weight Drills - Worked on Single Turn drills and Multi Turn in a line drills. The main focus was to stay slow and loose. This went well.

3. Light Weight - Did some throws. Focused on being slow and loose. Hit 45' with about 1/8th the normal effort it takes to throw that far. Not bad, near PR with little effort. I'll buy that for a dollar.

4. Sheaf - Focused on slow and loose. Threw heights of around 20'. Again, near PR with little effort. That is a good thing.

This is my speed pulling day for lifting. I opted for overhead heaves with 25 and 45lb PUD's. I did about 10 reps with each, focusing on keeping loose and keeping the speed high.

Wednesday Feb. 11th

Workout 2 with Elise.

1. Scorpions - on my back and on my stomach

2. Extended D-Flex - This about killed me. My hips were on friggin' fire by the end of this.

3. Single Leg Bosu Med Ball Reaches - 14lb med ball. I had to reach the ball to 4 different circles on the floor with each hand. (8 reps per leg) My glutes and hips were on fire for this. 3 sets 8 reps per leg.
Super-Set
4. Single Leg Squat - I can't get down very far. These killed me as well. 3 sets of 8 reps per leg.

5. Alternating KB Swings - 3 sets 15 reps. 35lbs.
Super-Set
6. Reverse Lunge Passing KB between Legs - 3 sets 8 reps on each leg. 35lb KB.

7. Hamstring Stretch - 4 Way with band.

Thoughts -

This is definitely having an effect on how I feel and the way I move. Significantly better on both counts. I feel great. I feel like I am already hitting position better with the throws.

Though my hips and glutes are in a state of constant soreness right now.

I feel this is exactly what I need. To train the ability to move better. Having the history I have with heavy lifting, basic movement is something that had been completely trained out. To be better at throwing, recover faster, and avoid injuries as training goes on, movement needs to be trained. Especially with training real sport activities, not just lifting.

Did I mention that I feel awesome? I expect that this training will have a very positive effect on my throwing.

Adjustments to the Cycle -

Monday is a lower body day and throwing. Speed one week, heavy the next.
Tuesday/Thursday is training with Elise.
Friday is Upper Body day and throwing. Speed one week, heavy the next.
Posture Menu gets done every day.
Lifting days will have prehab in before and after the workout.

Legit heavy lifting and speed lifting will be happening more and more on the Monday and Friday workouts starting next week. I needed a week or so to get work out how all this was going to tie together.

That is all for now. Will have more soon.
 
Posture menu? what kind of posture are you trying to fix? an ATP? :p your ass does look kind of big sometimes :D

Do you have a vid or explanation for those posture exercises? I should really start doing something like that every day..
 
Great post, as always. I've been learning how important mobility is as well, and am trying to reincorporate it into my routines.
 
Posture menu? what kind of posture are you trying to fix? an ATP?
Click to expand...
:rolleyes:

Actually, it is called a posture menu, though I am pretty balanced. My issue is more tightness than anything else. Like that my hip flexors are so strong and tight they prevent hip extension in athletic movements. Stuff like that.

Apparently my prime movers are very strong and my stabilizers are virtually nonexistent. Which explains why I have such problems doing single leg and athletic movements.

I am just getting into this stuff since I have decided to be a real athlete as opposed to a weightlifter/powerlifter/strongman.

I am working with our resident expert who is taking me through the workouts and making sure everything is right. I do not have a lot of "this is what should be done" type stuff right now. I know that we did a full assessment w/ pictures, movement analysis, and the whole nine. The exercises used are specific to me and my situation.

Others in our training center also have a posture menu. Though theirs generally has different exercises than I do. It actually takes me about an hour and twenty minutes to complete right now. So I have to figure out how to make time to do it. Some of the exercises are held for 15min at a time.

Thanks fo rthe feedback Stingo. Great (as always) to have you posting in my journal.
 
goergen1 said:
:rolleyes:

Actually, it is called a posture menu, though I am pretty balanced. My issue is more tightness than anything else. Like that my hip flexors are so strong and tight they prevent hip extension in athletic movements. Stuff like that.

Apparently my prime movers are very strong and my stabilizers are virtually nonexistent. Which explains why I have such problems doing single leg and athletic movements.

I am just getting into this stuff since I have decided to be a real athlete as opposed to a weightlifter/powerlifter/strongman.

I am working with our resident expert who is taking me through the workouts and making sure everything is right. I do not have a lot of "this is what should be done" type stuff right now. I know that we did a full assessment w/ pictures, movement analysis, and the whole nine. The exercises used are specific to me and my situation.

Others in our training center also have a posture menu. Though theirs generally has different exercises than I do. It actually takes me about an hour and twenty minutes to complete right now. So I have to figure out how to make time to do it. Some of the exercises are held for 15min at a time.

Thanks fo rthe feedback Stingo. Great (as always) to have you posting in my journal.
Click to expand...

I can just see some huge oly lifter coming up behind you to clean jerk you out the window :p

Holding exercises for 15 min at a time? holy cow! that's a lot, I guess it does give stabilizers a run for their money though. I can't wait to learn more anatomy in school, that way I might be able to better evaluate what's wrong with me and what I need done.
 
Nice workouts, Goergen.

It sounds to me like you now know what it feels like to be a dancer or a gymnast ;) Welcome to my world!

WOW! I'm really behind on your journal. I've got a few videos to check out, too :)
 
ILM, I am sure that I do not know what a dancer or gymnast feels like. :)

Holy busy Batman. Here are the last few workouts.

Thursday

Training w/ Elise -

1. Extended Dynamic Warm-Up - Added another move to this. The Inchworm. It is hard to do this for the length of the turf. (read: I made it about half way)

2. Med Ball Throws - Forward throws and staggered throws each side. 3 sets 10 reps of each. 9 sets total.

3. Lots of Flexibility Stuff - Capped off with having my legs up on a wall for 4 min straight. My toes feel asleep in the first 20 seconds. After that everything we less and less comfertable.

Friday

Throwing -

1. Swiss Ball Rotational Warm-Up

2. D-Flex

3. Hammer - Warmed up with a bunch of winders with the 16lb and then the 22lb. A few sets with each one. Then I just started "dumping" the 22lb hammer after winding. Pretty good, threw in the mid 60' range on about 1/8 effort. These felt good, I am getting a lot more out of my hips and really leaning back into the hammer.

4. Stone - Used a 14lb. Not a lot of reps. Focused on staying loose and slow.

Saturday

1. D-Flex

2. Swiss Ball Rotational Warm-Up

3. Shoulder Pre-Hab Work

4. Kettle Bell Single Arm Press - Sets of 4 on each side. 52lb KB.
Super-Set
5. Pull-Ups - Sets of 4. Used a green band as assistance in anticipation of higher volume.

I did 4 and 5 as a super-set for 10 min with no rest. I lost count at 11 sets. Probably did 2 or 3 more after that. Figure that was 52-56 pull-ups and 104-112 total KB presses. Ii figure that to be about 20,488lb - 22,064lb of work.

6. Ring Push-Ups - Sets of 4.
Super-Set
7. Ring Rows - Sets of 4.

Again, I did 6 and 7 as a super-set for 10 min. I did 14 sets here, 112 total reps, 22,736lb of work. (figuring 70% of body weight on these 2 exercises)

43,224lb - 44,800lb total work here. Not Bad.

8. Swiss Ball Rotational Warm-Up

9. Shoulder Pre-Hab Work

Monday

This was a more "normal" training day.

1. D-Flex

2. 28lb Weight For Distance - This felt really good. I am staying long and loose. Things are headed in the right direction. At the end I was getting agitated, so I was tightening up too much and not staying loose. That means stop throwing.

3. Overhead Squats - 4 sets 4 reps. 95lbs and 3 sets at 135lbs. Nothing crazy, getting warmed up.

4. Safety Bar Squat - 150lbs, 240lbs, 330lbs, 380lbs, 420lbs, 470lbs, 510lbs. This went pretty good, especially since I have not been under any decent weight since a little over a month ago. I have to say that it felt good. It felt light on my shoulders.

5. Safety Bar Squat - 330lbs, sets of 4.
Super-Set
6. Single Leg Squat - 50lbs, 4 reps each leg.

5 and 6 were 10 min super-set. I made it through 6 rounds. 72 reps at decent weight made me happy. This was pretty tough. Rest was pretty short. My glutes are tore apart today. I am sure the workout with Elise this evening will go well. :)

That is all for now.

New Video. There are some big deadlifts in this one.
 
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