Day: November 26, 2012

Holy Shit Balls, That’s A LOT of Squats!

My hamstrings really kicked in today from the 100 good mornings Kevin and I did on Saturday night. Just in time for squat day and RDLs! Went to the 5:30pm class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Front Squat

It’s been over 2 months since we did this. Last time I got 215# for 2 reps on my last set, so my goal was to hit it for all 5 today and I did. Went 8 reps at 135# and then 5 reps each at 155#, 175#, 195#, and 215#.

Accessory

12:00 EMOTM

  • Odds: 10 RDLs (155#)
  • Evens: 10 Goblet Squats (55# KB)

Just what the Doctor ordered for sore hamstrings, high rep RDLs!

WOD

5 Rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 Wall Balls (20# MB, 10′ target)

Towards the end of the 2nd round my hips really started to lock up. It was a struggle. Finished in 10:26.

That was as shit ton of squats today! I can barely walk already. Going to try and play soccer for the first time in my life at 8:30pm, so that should be interesting.

Bench Experimentation

Did some new bench press related stuff in the garage tonight.

Inclined Dynamic/Speed Bench Press

  • 2 Sets of 3 @ 45#
  • 2 Sets of 3 @ 95#
  • 3 Sets of 3 @ 115# (index finger on smooth part of bar)
  • 3 Sets of 3 @ 115# (extended thumb on the edge of the knurling)
  • 3 Sets of 3 @ 115# (pinky on the power ring)

Decline DB Press

  • 20 @ 30# DBs
  • 20 @ 35# DBs
  • 20 @ 40# DBs

After the first set we propped the foot of the bench up on one of my platforms to get more of a decline.

Tricep Rollbacks

  • 15 @ 15# DBs
  • 15 @ 20# DBs
  • 15 @ 20# DBs
  • 15 @ 25# DBs

I had only done the dynamic benching on a flat bench before and never with the different grip positions. It was a nice change going inclined and switching up the grips like that. Found the info after doing a little research into how Westside does their dynamic days. They also suggested the DB presses and some triceps work. None of the work really killed me, but we’ll see how I feel from it tomorrow.