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
Saturday
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
Sunday
Pulling
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
Monday
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!
Saturday
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
SundayPulling
- 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
Monday- 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!www.kettlebellplanet.com