Posts tagged workout

Today I found out I got an A on my Neuromuscular Control & Learning exam! Great start to my day!

Afterwards, I went to the gym determined to max out on squats and set a new PR.  My previous max was 205 lbs but I felt it would be much higher since I’ve felt strong but I just haven’t really tried to max out in a while.  I worked up to 215lbs and tried to get a 2nd rep and failed.  A friend who works at the gym and is also a great power lifter saw and came over to offer me some tips on my technique as well as to spot me.  With his help I managed another rep at 215 and one at 225.  I decided to try for 235 but failed.  BUT that’s a 20lb PR so I was happy :)

After squats I did some pullups, lat pulldown, and military press.  

At 2pm I had to be at the Applied Physiology lab to participate in a study.  I thought I was just going to be filling out paperwork and consent forms today and would be doing the physical part another day but they had my cycling on a bike today.  I was a little nervous because I hadn’t eaten anything yet by that point, but I didn’t feel tired or faint or anything. I guess after a year of intermittent fasting my body is well adapted to fasted training.  They had me pedal for 8 minutes at 70 rpm at 150 Watts and then 8 minutes at 70 rpm at 100 Watts. Every 30 seconds they noted my heart rate.  It’s supposed to test the reliability and validity of the physical working capacity at heart rate threshold (PWCHRT). 

So proud of my Power Cleans today! My past full clean PR was 135lbs and today I completely beasted a 140 power clean. I’m stoked! 

My friend Greg helped me out a ton with form and he suggested moving from a clean pull, to a high pull, to a power clean for the first few to get work on my pull.

 It helped a ton! I also got a lot of encouragement from HolmesImprovements :)

Today was also my first day interning at MashElite so after my workout, I walked around and helped guide people through the warm-up, spotted, and advised the athletes training there. I am definitely going to learn a ton about lifting, coaching, and training for different sports this summer :)

• Body Weight Squat:
  • 10 reps (+8 pts)
  • 10 reps (+8 pts)
• Body Weight One-Leg Squat:
  • 4 reps (+18 pts)
  • 4 reps (+18 pts)
• Body Weight Lunge:
  • 20 reps (+32 pts)
• Power Clean:
  • 45 lb x 10 reps (+41 pts)
  • 65 lb x 1 reps (+22 pts)
  • 75 lb x 1 reps (+23 pts)
  • 95 lb x 1 reps (+27 pts)
  • 105 lb x 1 reps (+28 pts)
  • 115 lb x 1 reps (+30 pts)
  • 125 lb x 1 reps (+33 pts)
  • 140 lb x 1 reps (+36 pts)
  • New PR! :)
• High Pull:
  • 45 lb x 1 reps (+22 pts)
  • 65 lb x 1 reps (+25 pts)
  • 75 lb x 1 reps (+27 pts)
  • 85 lb x 1 reps (+29 pts)
  • 95 lb x 1 reps (+31 pts)
• Front Barbell Squat:
  • 85 lb x 5 reps (+61 pts)
  • 100 lb x 5 reps (+67 pts)
  • 115 lb x 15 reps (+93 pts)
• Barbell Bench Press:
  • 105 lb x 2 reps (+47 pts)
  • 125 lb x 2 reps (+54 pts)
  • 135 lb x 2 reps (+58 pts)
  • 140 lb x 1 reps (+48 pts)
  • off of a 2 board. First time doing these off of a board. Man these make you feel really strong! :)
• Pull-Up:
  • 10 reps || assisted || 45 lb (+19 pts)
  • Not sure of the exact weight of the assist since I used bands but it felt like ~45 lbs help
• Lying Dumbbell Hamstring Curl:
  • 5 lb x 10 reps (+10 pts)
  • used a stability ball for leg curls
• Foam Rolling:
  • 2:00 (+5 pts)
  • 2:00 (+5 pts)
• Stretching:
  • 0:05:00 (+2 pts)
  • 0:05:00 (+2 pts)

• Body Weight Squat:
  • 10 reps (+8 pts)
• Body Weight Lunge:
  • 20 reps (+32 pts)
• Push-Up:
  • 10 reps (+19 pts)
• Superman:
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 2 sec (+4 pts)
  • 10 sec (+4 pts)
  • 10 sec (+4 pts)
  • 10 sec (+4 pts)
• Bent-Arm Dumbbell Pullover:
  • 15 lb x 10 reps (+22 pts)
  • 15 lb x 10 reps (+22 pts)
• Barbell Deadlift:
  • 135 lb x 10 reps (+88 pts)
  • 225 lb x 1 reps (+75 pts)
  • 135 lb x 1 reps (+41 pts)
  • Fail at 255, then fail at 245, then at 235. I think I wore myself out trying. I guess I should allow more time to recover after squats. Bleh
• Power Snatch:
  • 45 lb x 7 reps (+58 pts)
  • Working on technique
• Walking:
  • 0:20:00 || 0 mi || 0 bpm || 0 lb (+10 pts)
  • 0:20:00 || 0 mi || 0 bpm || 0 lb (+10 pts)
• Trail Running:
  • 0:26:40 || 3 mi || 0 bpm || light hills || 0 lb (+429 pts)
• Parkour/Freerunning:
  • 0:15:00 (+97 pts)
• Body Weight One-Leg Squat:
  • 6 reps (+27 pts)
• One-Arm Kettlebell Snatch:
  • 26 lb x 20 reps (+45 pts)
  • 26 lb x 20 reps (+45 pts)
  • 26 lb x 20 reps (+45 pts)
  • 26 lb x 20 reps (+45 pts)
  • 26 lb x 20 reps (+45 pts)
  • Working on my snatches. New goal is to be able to do the RKC snatch challenge: 100 snatches in 5 minutes. Right side is so much better than left side

Today was my first time doing rack deadlifts.  I like them and I think they’ll help me improve my deadlift from the floor.  I definitely need to get some chalk though. The only time I really feel like I need it is for deadlifts and oly lifts.

Warrior Dash on Sunday woop!

I’m working up to a pretty heavy deadlift. I think I’ll try to find my 1RM next week and then deload for a week after that during finals.  I might try to get 250lbs next week!

I also experimented with complexes today.  I used 65lbs and did 5 bent over rows, 1 hang clean, 3 push presses, and 5 front squats for 4 rounds.  The push presses were definitely the limiting factor.  Next time, I would probably add reps to the bent over rows and front squat.  Maybe a couple extra hang cleans too.

• • Barbell Deadlift:
    • 45 lb x 10 reps (+48 pts)
    • 135 lb x 10 reps (+88 pts)
    • 230 lb x 3 reps (+114 pts)
    • 220 lb x 5 reps (+133 pts)
    • 200 lb x 6 reps (+123 pts)
  • Thrusters:
    • 45 lb x 10 reps (+69 pts)
  • Weighted Hyperextension:
    • 65 lb x 16 reps (+16 pts)
    • 65 lb x 16 reps (+16 pts)
    • 65 lb x 16 reps (+16 pts)
  • Bent Over Barbell Row:
    • 65 lb x 3 reps (+24 pts)
    • 65 lb x 3 reps (+24 pts)
    • 65 lb x 3 reps (+24 pts)
    • 65 lb x 3 reps (+24 pts)
    • 65 lb x 3 reps (+24 pts)
  • Hang Clean:
    • 65 lb x 1 reps (+22 pts)
    • 65 lb x 1 reps (+22 pts)
    • 65 lb x 1 reps (+22 pts)
    • 65 lb x 1 reps (+22 pts)
    • 65 lb x 1 reps (+22 pts)
    • 65 lb x 1 reps (+22 pts)
  • Push Press:
    • 65 lb x 3 reps (+32 pts)
    • 65 lb x 3 reps (+32 pts)
    • 65 lb x 3 reps (+32 pts)
    • 65 lb x 3 reps (+32 pts)
    • 65 lb x 3 reps (+32 pts)
  • Front Barbell Squat:
    • 65 lb x 5 reps (+53 pts)
    • 65 lb x 5 reps (+53 pts)
    • 65 lb x 5 reps (+53 pts)
    • 65 lb x 5 reps (+53 pts)
  • Walking:
    • 0:20:00 (+10 pts)
    • 0:20:00 (+10 pts)
    • 0:20:00 (+10 pts)
  • One-Arm Kettlebell Clean:
    • 26 lb x 2 reps (+23 pts)
  • Standing Kettlebell Military Press:
    • 26 lb x 4 reps (+38 pts)

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Great lifting day today.  10lb squat PR!! Finally hit the big 200lbs!

Edit** Holy crap this puts my 1RM at 230lbs!! 0_o

Also, tomorrow in my Exercise Physiology lab we are getting hydrostatic weighing performed.  I’m excited and nervous at the same time! We’ve used the BIA gadgets and skin fold testing in lab and now we are going for a super accurate measure. 

• Thrusters:
  • 45 lb x 10 reps (+69 pts)
• Barbell Squat:
  • 45 lb x 10 reps (+48 pts)
  • 135 lb x 5 reps (+75 pts)
  • 195 lb x 6 reps (+119 pts)
  • 200 lb x 5 reps (+116 pts)
  • 180 lb x 5 reps (+101 pts)
• Body Weight Lunge:
  • 20 reps (+32 pts)
• Parallel-Grip Pull-Up:
  • 10 reps || assisted || 40 lb (+26 pts)
• One-Leg Romanian Deadlift:
  • 8 reps || weighted || 80 lb (+46 pts)
  • 8 reps || weighted || 80 lb (+46 pts)
  • 8 reps || weighted || 80 lb (+46 pts)
  • 8 reps || weighted || 80 lb (+46 pts)
• Walking:
  • 0:20:00 (+10 pts)
  • 0:20:00 (+10 pts)

2 Rounds of:

• 100m of body weight lunges
• 300m of partner fireman carries (20 burpees every time you need to switch positions)

This was a fun, simple, and tough workout. I liked it! My partner was a guy named Braden because there were no other girls there so he had to carry me and I had to carry him lol.  I carried a dude on my shoulders! It was cool. I think I impressed him with how far I could carry him.

The burpees were so hard during all this. 

I went straight from this workout to the Breathe Carolina Concert at Cat’s Cradle.  It was awesome! That was my 2nd time seeing them live and my sister’s 5th time (she has an obsession ;) )  

You have probably heard them because of their songs has been played on the radio a lot this year. (Blackout).  I like them because they are a little bit of rock, some electronic, some dubstep, and some screamo.  

They always put on a good show. Lots of energy, cool lighting, and dubstep remixes and such. Plus they are funny

My previous 1RM for deadlifts was 235lbs. Last week I was a little discouraged for only getting 3 reps at 205lbs.

Well today I did 5 reps with 215 and then 7 reps with 205! It was too easy! I had to double check the weight to make sure I hadn’t shorted myself.

Now my estimated 1RM is almost 250lbs! (248).  My sis did great too with her own PR!

I’ve been on a high ever since my deadlift workout :) Feels great 

How was your day, friends?