Misc Leg Work and Conditioning

6 November 2011


Totally random training day, some leg exercises and some conditioning work tacked on.


Safety bar squats (right shoulder was in agony this morning - got to sort that out soon):

Bar x 5
155 lbs. x 5
205 lbs. x 5
245 lbs. x 3
265 lbs. x 3
295 lbs. x 3
315 lbs. x 2
295 lbs. x 1
245 lbs. x 5

Deadlift: sumo stance 335 lbs. x 2 sets x 2, conventional 1 set x 2

One-arm KB swings 5 sets x 20 (10 per arm)

Farmer's walk 5 sets x 40 meters

Repetition barbell power cleans, light 4 sets x 10

Finished off with some planks and even some cardio work.

Strength-Endurance Circuit

23 February 2011

Another video - a decent strength-endurance circuit:




Four rounds, four levels of resistance used:

95 lbs. - 10 rows, 10 push presses, 10 squats, 5 pullups, 10 pushups

115 lbs. - 10 rows, 10 push presses, 10 squats, 5 pullups, 10 pushups

135 lbs. - 10 rows, 10 push presses, 10 squats, 5 pullups, 10 pushups

185 lbs. - 5 rows, 4 push presses, no squats, 3 pullups, 5 pushups

Quite the puker. Overhead press session tomorrow - it will be interesting.

Something Different

A fellow poster on www.bodyweightculture.com mentioned this challenge, maximum full-range pushups in one minute, so I gave it a go today after my squat workout. Kept a good pace up until 40 seconds into it, then just gave out after a few shitty reps. Overall I counted 41 decent ones.



Pretty happy with that, I have been neglecting my pushup training and using half-reps. Going from the bottom to full lockout makes it a lot tougher.