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Max G
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« Reply #330 on: August 02, 2008, 06:43:02 PM » |
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today's sprints really took more out of me today..i was breathing so heavily at then end. All in a good session i suppose; plus it made my daydream in the shade better. Also, i didn't burn the balls of my feet today; the grass was much cooler, and i hadn't been moving barefoot quite as much beforehand.
Saturday:
5x50yd alternating sprint/walk
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Max G
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« Reply #331 on: August 04, 2008, 05:26:11 PM » |
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circuit today. Felt much better; i probably should've noted that i have to run from my downstairs up to my pull up bar each round so as to not wake my dad by jumping right next to his door..that takes about 10 seconds (depending on how fresh i'm am) but i figure it's a period of active rest so i don't mind including it. I also added in some rdl's as i figure i am not really doing any posterior chain work..plus my lower back could use some strength. I only tossed on a 45# on each side, as i will build up in weight eventually; just getting a feel for the movement again.
Monday:
5 rounds of..
5 kip pullups
5 tuck jumps
5 pushups
3:04 (about :38 faster)
-4x5 k2e (these are feeling better)
-2x8 curls (20#)
-3x20 calf raises (320#)
-3x20 shin raises
-1x20 internal rotation (25#)
-2x15 cuban rotation (25#)
-2x14 rear delt flies (15#)
-2x5 rdl's (135#)
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Steve Low
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« Reply #332 on: August 04, 2008, 08:47:10 PM » |
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Dude, you need to do compound exercises.
Most of those exercises you are doing are a waste of time IMO. You'll make 10x greater progress with the heavy barbell or tough bodyweight work.
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Max G
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« Reply #333 on: August 04, 2008, 09:04:00 PM » |
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you think so? well then i'll have to switch some stuff around then. I guess i'll keep doing the circuits and sprints, then throw in some compound lifts afterwards.
i can sub rows for rear delt flies and curls, then put in a compound legs movement (probably front squat or t-bar deadlift), but i think i'll keep the other stuff..ab work may be overrated, but i still like to do a little-at the very least my hip flexors are getting something. And for the rotators, i know that i need those movements, considering how messed up and imbalanced baseball makes my shoulders.
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« Last Edit: August 04, 2008, 09:11:26 PM by Max G »
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Max G
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« Reply #334 on: August 05, 2008, 02:19:32 PM » |
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ok, so adding in compound stuff today. Sprints felt much better as well. Wanted to do a bit more with the rows but i wasn't feeling good enough to grind it out..will next time.
Tuesday:
-5x50 yd. alternating sprint/walk
-5x5 front squat
loads: 95-115-135-145-135
-3x8 seated rows (100#, 112.5#, 125#)
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Steve Low
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« Reply #335 on: August 05, 2008, 06:56:54 PM » |
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Yeah, if anything keep the RC work. But I'd ditch everything else to be honest..
Today's workout looks good.
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Max G
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« Reply #336 on: August 06, 2008, 06:27:36 AM » |
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okey doke.
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Max G
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« Reply #337 on: August 07, 2008, 01:18:17 PM » |
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right, so i couldn't get to the Y today due to conflicts..i was hoping to do some deadlift work (rack pulls/t-bar deads maybe) but i just did my circuit today. Added a couple jumps to each round, making it haiku style; i was able to push way harder today, taking only 1 break for about 10 seconds.
Thursday:
5 rounds of..
5 kip pullups
7 tuck jumps
5 pushups
2:33 (about :31 faster)
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Max G
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« Reply #338 on: August 08, 2008, 02:54:33 PM » |
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not much to report..added a 6th sprint(felt pretty good) and front squats were tough on 145#, so ill stay at that top weight for the time being. Ground out a 4th set on rows, felt good.
Friday:
-6x50 yd. alternating sprint/walk
-5x5 front squat
loads: 95-115-135-145-135
-4x8 seated rows (100#, 112.5#, 125#, 125#)
-2x15 cuban rotation (25#)
-1x20 internal rotation (25#)
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Chris Salvato
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« Reply #339 on: August 08, 2008, 03:21:52 PM » |
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why do you favor front squat over back squat so much?
maybe you dont, just seems that way from your last few weeks..
both have their place, is the front squat more succinct with your goals?
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Max G
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« Reply #340 on: August 09, 2008, 06:47:15 AM » |
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during my time away from training (baseball season) i lost some mobility, especially in my hips, so starting with the final month of the season, i began to do alot of stretching and mobility work every day (for the most part). I love the back squat, and was hoping to jump right into it, but my mobility was poor enough that i couldn't get past 90 degrees..long term my goal is a very solid atg back squat without a ton of forward lean, but in the meantime i'm using the front squat for mobility purposes (training too though) before progressing to box squats, then hopefully to back squats which will be nice and deep.
i don't expect to have that deep back squat for a while, so after this cycle i'll be moving to box squats and deadlifting of some kind to make sure i'm getting sufficient posterior work. I think i'm ok on p. chain stuff at the moment, with sprints, front squats, and rows adding up, though usually i try to do something more specific.
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« Last Edit: August 09, 2008, 06:51:39 AM by Max G »
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Max G
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« Reply #341 on: August 10, 2008, 07:50:20 AM » |
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spent a little over an hour in the flogging molly mosh pit at Minnesota's Irish Fair; a fantastic concert, tons of fun moshing (though i'm pretty bruised and have a cut on my face  ) and bunches of cool people; i was exhausted, but it was great. Also did a quickie write up on my blog; the urge grabbed a hold of me. Saturday:-moshmoshmosh |
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« Last Edit: August 10, 2008, 02:02:33 PM by Max G »
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Max G
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« Reply #342 on: August 11, 2008, 01:39:14 PM » |
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relaxed at home, watched the olympics (the U.S.A.'s 4x100 relay was the tits)
Sunday:
rest
using a new circuit set up; just to mix things up. Today wasn't crazy hard as far as oxygen was concerned..i'll add a round, maybe two more next time. I will also be doing a grip progression with the swings: i layered the handle with athletic tape, making it noticeably thicker, and will continue to do so each session within reason (so long as the dumbbell doesn't fly out of my hand)
Monday:
-6 rounds of..
5 kip pull ups
10 one arm db swings (15lbs)
2:52
-1x20 internal rotation (25lbs)
-2x15 cuban rotation (25lbs; was going to do more volume, but my shoulders are sore from the concert)
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Max G
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« Reply #343 on: August 12, 2008, 01:43:07 PM » |
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omigoodness all the posterior and inner thigh muscles around my hips (with the odd exception of my glutes) are sore mothers. haven't done swings in a while so that makes some sense. Today i attempted to jog back the 50 yards between my sprints instead of walking, but i only managed it on the first two before deciding to walk in between. I'll try to progress to eventually not walking at all between sprints down the road. Because my legs were so sore i didn't do leg work besides the sprints today. I also started doing dips, which surprisingly felt a ton easier thanks to the small amount of pushups that i've been doing-i guess they helped to get some of the cns gains back. I forgot tape for my wrists, so i didn't do a large amount of dips for fear of aggravating them.
Tuesday:
-6x50 yd. sprint/jog(2)/walk(4)
-4x8 seated rows (112.5#, 125#, 125#, 137.5#)
-2x5 dips
*as a side note, my sprint form felt much better, and far more relaxed today; i think the fatigue in my body from yesterday may have contributed to me not being so tense in my movements.
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« Last Edit: August 12, 2008, 05:26:11 PM by Max G »
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Chris Salvato
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« Reply #344 on: August 12, 2008, 02:00:52 PM » |
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during my time away from training (baseball season) i lost some mobility, especially in my hips, so starting with the final month of the season, i began to do alot of stretching and mobility work every day (for the most part). I love the back squat, and was hoping to jump right into it, but my mobility was poor enough that i couldn't get past 90 degrees..long term my goal is a very solid atg back squat without a ton of forward lean, but in the meantime i'm using the front squat for mobility purposes (training too though) before progressing to box squats, then hopefully to back squats which will be nice and deep.
i don't expect to have that deep back squat for a while, so after this cycle i'll be moving to box squats and deadlifting of some kind to make sure i'm getting sufficient posterior work. I think i'm ok on p. chain stuff at the moment, with sprints, front squats, and rows adding up, though usually i try to do something more specific.
Supplement front squats with stretching and you can be there in under a month. I am pretty sure u said u read SS. There are good stretches in there that help increase mobility in these ROM that are particular to the squat. Trying to gain flexibility in your back squat by doing front squats is not going to happen -- and if it does, it won't be nearly as fast as if you stretched particularly for it. Kudos and keep up the good work! |
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