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a cool tire workout

Posted Jul 01 2010 12:00am

Sorry I haven't been posting as regularly, as I like to say sometimes life gets in the way. Between my family visiting and an overly active social life (drinking too much) I have been a busy dude. Luckily I still managed to sneak in some workouts. Here are the last three training sessions I did
Upper Body Push-Pull
  • Barbell Clean and Press
    • worked up to a max single
    • dropped the weight and banged out some reps
  • Pull-ups
    • rotated through different grips
    • did a set between each set of cleans
    • stopped one rep shy of failure until the last set (going for volume)
  • Dumbbell Curls
    • 3 x 5, very heavy
  • Reverse Flys
    • 3 x 10
  • Deadlift
    • regular deadlift from the ground
    • worked up to a max single
    • added straps and with a little help pulled more than my true max
  • Strap Ab Fall Outs
    • 3 x 5 with long holds each rep
  • Barbell Glute Bridge (see video below)
    • 3 x 10
  • fun
    • freestyling with a 40kg
    • pretty much just showing off in front of the powerlifting team, doing some juggling

  • Biked to the hill
  • Ran the Staircase 5 times
    • 11 story staircase for 5 sets
  • Biked home
Here is a video of a barbell glute bridge. This is a great drill to increase the strength of your posterior chain (calves, hamstrings, glutes, lower back) without putting any stress on your joints. If you a woman and want to tone up your money maker, this is also a great drill!

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