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Old 04-25-2011, 08:19 AM   #458
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
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Haven't been managing my time great and missing workouts as a result. No more!

2011.04.06
Band side-to-side walks: Black x 12, Orange x 12 x 2
1-leg ham curls, slow reps: 10#x10, 30#x10, 35#x10
DL: 135#x5, 185#x5, 215#x5, 245#x2, 275#, 295#(f)
BS: 40x6, 75x6x3
Hip thrusts: 30x10, 50x8x2 | Drop sets: 40x a lot, 33 x a lot, 25 x a lot
RH: 100#x10, 200#x10, 210#x10
Standing hip flexor curls: 50#x10, 80#x10x2

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2011.04.09-11
Sandy!

2011.04.12
ME LOWER (restarting cycle!) - At University Gym
ME Sumo: 115#x5, 135#x5, 165#x5, 185#x5, 205#x5, 225#x3, 235#x2, 245#, 255#(f)x1x2 | Drop: 205#x8, 165#x10, 125#x15
BS (flat): 95#x6x2, 155#x6, 175#x6, 185#x6
GM: 65#x10, 135#x8, 115#x8x2 (dropped weight to focus on squeezing hams)
Pull-throughs (cable): 42.5#x10, 65#x10x2
Standing ham curls: 10#x10, 20#x10, a lot of sets with 0# and 5# focusing on squeezing hams and going slowly and all of that nonsense

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2011.04.13
ME UPPER - at university gym
Sn: 85#x4, 95#x3, 110#x3, 115#x3, 120#, 125#, 130xfx a lot, 130# <-- snatches are a lot harder on the not-Olympic bars at this gym
ME close grip bench: 45#x6, 65#x6, 85#x5, 100#x3, 105#x3, 110#x3, 115#x3, 120#x3
Press: 45#x6, 65#x6, 75#x4x3
Pendalay rows (stricter): 45#x6, 65#x6, 85#x6, 105#x6, 115#x6
Tricep pushdowns: 20#x10, 50#x10, 42.5#x10 (stricter)
Lat pulldowns: 35#x10, 50#x10, 60#x4+50#x4
Bicep curls: 20#x10, 35#x8, 35#x6

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2011.04.14
DE LOWER
Band squats: Purple x 10, Orange x 10 x 2
1-legged DL: 20#x10, 40#x10x2
Box squat DE, chains: 40kg+60#c x 2 x 7, 75#+60#c x 2 x 5
DL DE, bands: 50kg+2 purple loops x 1 x 10
1-legged ham curls: A lot at 10-30#, 40#x8
GM: 45#x8, 65#x8, 115#x8, 125#x8, 95#x10
Hip thrusts: 20x10, 55x10x2 | Drop: 45x17, 35x17, 25x21
Atlas stone jumps: 165#x3x3
Atlas stone to 47.5'' platform: 165#x3, 165#x(2+f)
RH: 90#x15, 170#x15, 175#x15

Conditioning (this fucking sucked)
3x
Walking GM w/SSB, 24 steps (done at normal speed)
Sled drag sprints (more like slogs): 225# x 150'

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2011.04.15
REST

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2011.04.16
STRONGMAN/OLY
1-legged ham curls: 10#x10, 20#x10, 30#x10
Band hip thrusts: Purple x 10 x 3
12'' Log C&P each rep, 90s: 110#x8
18'' DL ME: 145#x6, 195#x5, 215#x5, 235#x5, 245#x3, 255#, 265#, 280#, 295#, 310#, 315#
Farmer's walk: 110# x 80'
Mock throws w/KB: 12kg x 5, 16kgx5, 28kgx3, 28kg x 2 x 3, 12kg x 2
Sn: 35x4, 45x2, 50x2, 55x2, 58x2, 61x2
C&J: 45x3, 53x2, 60x2, 64x2, 68x2, 70x(1+f+1), 73x(1 + fx5)
1-arm seated rope rows: 70# x 15/side, 80# x 15/side x 2
BS: 40x5, 50x5, 60x5, 70x3, 80x2, 90, 95(f), 55x5x2, 55x10
Walking GM: 65# x 50 steps

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2011.04.17-22
bleah

2011.04.23
Ham curls, seated hip adductions, hip thrusts
HHSn (some power): 35x4, 40x3, 45x3x3, 50x2, 45x3
Sn PTK + PSn: 45x(2+1)x2, 50x(2+1)x2x2
HHCl&J: 50x3, 55x3, 60x2x3
Sn Balance: 35x4, 45x4, 55x3x2, 55x(2+f+1) <-- have not done these for like a year, wow I am weak in them.
BS: 50x6, 60x6, 70x6, 80x3x5, 50x10x2, 68x20, 68x15, 68x10, 68x5
DB ham curls (supersetting w/high-rep BS): 30#x20, 40#x20x3

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2011.04.24
Ham curls, glute activation stuff
ME 12'' log C&P: worked up to 140#x1 (think that's a PR from the floor)
ME 18'' DL (doubles): 135#x5, 185#x5, 205#x5, 225#x3, 245#x2, 265#x2, 285#x2, 300#x2
Practiced throws for height: Have no idea on heights, used 12kg KB. This is a lot harder than I thought it would be and my throws go to a little over 10' (i.e. terrible).
Seated hand-over-hand sled pull: 300#x80-90'x2
Farmer's walk/Sled pull: 100#/345# x 60'/60'
Sled pull: 300#x60'
2'' axle RDLs: 90#x10x2, 90#x7x2, 90#x8
Wide plate pinches w/ 2x2.5# plates, clamp pinches
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