A Freak Off a Leash

[GermaniaK]

7-6-2014
Squat
225 x 5, 260 x 4, 295 x 7 ... Joker Sets ... 310 x 3

Cut short here, ankles bothering me from basketball on Thursday. Finishing off the assistance work with some deadlifting on Sunday.


8-6-2014
Floor Press
220 x 5, 240 x 3, 265 x 3, 285 x 3, 310 x 3

Barbell Rows
135 x 12, 155 x 8, 175 x 8, 200 x 8, 220 x 8

Low Pin Press
220 x 10 x 2

Meadows Row
90 x 12, 110 x 12, 135 x 10

DE Bench Press (25-40%)
90 x 3 x 3, 110 x 3 x 3, 135 x 3 x 3

 

[GermaniaK]

Did you start doing mobility work for your hip?

Not yet. I've skimmed the book, but haven't read anything in depth yet.

 

[GermaniaK]

9-6-2014
Zercher Squat
135 x 5 x 2, 155 x 5 x 2, 175 z 5 x 2

Deadlift
220 x 3, 310 x 1, 350 x 1, 395 x 1, 405 x 1

RDL
135 x 8 x 5

DE Box Squat (33-45%)
135 x 3 x 3, 155 x 3 x 3, 175 x 3 x 3

Finishing off the squat session, first time trying Zerchers, are these supposed to be hard on your lower back? Very happy that I put up over 400 on deads again. Nailed those without a belt which is a double bonus and my double OH grip seems to be exponentially stronger.

 

[danielrh]

Nice work, Germania! How did those Zerchers feel on your arms? Are you able to do more weight with a Zercher vs. a traditional front squat?

 

[GermaniaK]

Nice work, Germania! How did those Zerchers feel on your arms? Are you able to do more weight with a Zercher vs. a traditional front squat?

They were OK I didn't push them, just will build the weight up over time. I can front squat 330+ so there should be plenty of upside on the Zerchers for a while. Not sure where they will end up, given that they are easier on the lungs and less technically difficult, the zerchers should be higher at somme point than my front squat.

 

[woodswise]

Hey GK!

My trainer gave me some hip mobility stretches. Let me know if you want me to share them with you.

I have been reading the Supple Leopard book (I just got into the section on proper form on all the basic movements, -- back squat, front squat, overhead squat) but have not made it to any of the stretching yet. What a great book.

 

[GermaniaK]

11-6-2014
Military Press
125 x 3, 145 x 3, 160 x 5, 165 x 4, 175 x 4

Rack Chins
70 reps

Dips
50 reps

Rack chins done between press and dip sets.

 

[GermaniaK]

Hey GK!

My trainer gave me some hip mobility stretches. Let me know if you want me to share them with you.

I have been reading the Supple Leopard book (I just got into the section on proper form on all the basic movements, -- back squat, front squat, overhead squat) but have not made it to any of the stretching yet. What a great book.

Feel free. I'm really only doing my typical dynamic warm ups --- squat form, standing back extensions, etc. I haven't started looking into it in any real depth. A lot of shit on the side that needs taking care of right now.

 

[woodswise]

I typically do the following at the end of a good workout, when I am still warmed up and sweaty.

1. Lunge Stretch. (given me by my trainer).

In lunge position, with your upright leg shin vertical and your back leg (the one with your knee on the ground) stretched so you are almost in a split, grab your foot with the corresponding hand (left foot, left hand) with your elbow against your shin and your hand on top of your foot above the arch. Let your knee sag to the outside for the count of 10, then push it against your elbow while holding your arm stiff, creating as much tension as you can, and hold the tension to the count of 10, then let the leg sag to the side. The sagging part is the stretch, the tension is a trick for loosening the joint, tendons and muscles. Repeat 3 or 4 times, then switch legs. These have opened up my hips a lot.

2. Pull Knee to chest (my chiropractor gave me this one and it helps with the lower back and glutes).

Lying on your back, lift one leg and bend the knee bringing your knee as close as you can to your chest. Then wrap both hands around the knee and pull your knee toward your chest. Hold this to a count of 10 or so, then switch legs. I go back and forth several times.




3. Hip Rotations. Good for lower back and hips. (again this came from my chiropractor).

With both shoulders flat on the floor, lift one knee and bend it until your knee is pointing straight up in the air. Keep the other leg flat on the ground. Now take the knee that is in the air and turn it across your body, rotating your lower spine, and keeping your shoulders flat on the ground. Reach across with the raised knee until you can't go further. Hold for a count of 4. Put both legs flat on the ground and switch sides.

 

[GermaniaK]

14-6-2014
Squat
230 x 3, 270 x 3, 305 x 5, 320 x 3, 335 x 3

Zercher Squat
135 x 5, 155 x 5, 175 x 5, 200 x 5, 220 x 3

Deadlift
220 x 3, 310 x 3, 350 x 1, 395 x 1, 415 x 1, 440 x 1

RDL
135 x 10 x 5

DE Box Squat (33-45%)
135 x 3 x 3, 155 x 3 x 3, 175 x 3 x 3


16-6-2014
Floor Press
220 x 5, 240 x 4, 265 x 4, 285 x 4, 310 x 3, 330 x 1

Barbell Row
135 x 12, 155 x 12, 175 x 5, 200 x 5, 220 x 5, 240 x 5

Low Pin Press (Cluster Reps)
220 x 13, 220 x 14

Meadows Row
90 x 15, 110 x 15, 135 x 12

DE Bench (25-40%)
90 x 3 x 3, 110 x 3 x 3, 135 x 3 x 3