Feeling strong

What a good workout!  Deadlifts, lunges, RDLs...wow!

The sumos went better this time.  I wore long sweats this time, so the knurling didn't scrape my legs.  I struggled with balance a time or two on the reverse lunges.  Not a big deal, though.  Not much else to say right now!


Show and Go, Phase 2, Week 2
Foam rolling and mobility work
Sumo deadlifts - (warm-up 2@135#, 2@165##) 2x2@180#, 1x4@180#, 1x4@185# (PR!)
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - 3x6@80#, 1x6@85#
Yoga plex - 3x4/side
1-leg DB RDL - 3x8/side@35#ea
Split-stance cable lift - 3x8@25#
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x

Another one

Not much to say today.  Not a whole lot of sweat.  The speed bench was interesting.  I think my form improved with each set.  It was pretty light, though.  Next week, I'll try a 1-rep max.  I may make use of the safeties again :)


Show and Go, Phase 2, Week 1
1:02
Foam rolling and mobility

Speed bench (50% load) - 6x3@50#
Head-supported row - pronated grip - 2x6@33.75#ea, 1x6@35#ea
DB push press - 3x6@25#ea
T-push-ups - 3x6
Seated cable row - neutral grip - 3x10@90#
Bar rollout iso holds - 3
Cable external rotation at 90 degrees - 2x10/side@5# (hard!)

Post-holiday workout

With the day off, I knew I would need to make sure I got up to workout again.  I did!  I was a little late, though, because the kids were up first and of course came down to join me.  The only problem was that weren't as well behaved as they normally are.

I still got in a good kettlebell workout.  This workout comes from the book Kettlebells for Dummies by Sarah Lukie.  Using my 20# kettlebell.  About 38 minutes total.

I started off with foam rolling and:
10x body weight squats
10x downward dog to cobra
4x T-push-up per side
10x halo each direction
2x Turkish getups each side

Then the workout:
10x front squat
5x push-ups
10x 2-arm swing
3x burpees
5x front squat, KB racked on left
5x front squat, KB racked on right
20x swings (oops, should have been alternating swings)
5x push-ups
8x clean on left
5x jump squats
9x clean on right
5x jump squats
10x swings
3x burpees
2 sets of:
10x clean/squat/press on left
25s plank
10x clean/squat/press on right
25s plank
2 sets of:
3x T-push-up on left
3x T-push-up on right

Thanksgiving lift

What a great way to start off the day!
I am definitely thankful for my health and the health of my family.  I'm also thankful for my awesome weight equipment!!

Today's plan was a bit odd.  I forgot to do the A2 exercise.  A1 (the front box squats) had timed rests, so I didn't think to alternate in the other exercises.  Oops!  Next time.

The snatch grip rack pulls were new to me, too.  I thought I could lift as much as a regular deadlift.  Nope!  Ego checked :)  For some reason, it's harder to start the bar moving at that height (at the bottom edge of my knee cap).

Show and Go, Phase 2, Week 1
1:12

Foam rolling and mobility work
Front box squats - (55% load) 6x2@55#
Snatch grip rack pulls - 1x6@145#, 1x6@150#, 1x6@155#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@25#ea
Landmines - (warm-up 5x45#) 1x5@55#, 2x5@60#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Not so much sweat

Toward the end of today's workout, there was a little sweat, but presses just don't bring it out like the deadlifts and squats.

This time, I did the push-ups as prescribed.  I probably didn't get the best depth, but overall not bad.

I'm a lot more cautious with the inclined BB presses, since the safeties aren't as useful.  I could dump the bar down by my legs, but otherwise I need to get it back to the hooks.  I still managed to make my last rep difficult to complete, so I'm happy with that.

I am really liking the Show and Go foam rolling and mobility warm ups.  I feel ready to move when I'm done.  I usually have a somewhat increased heart rate by the end, but no need to be sweating buckets by then.

Show and Go, Phase 2, Week 1
1:09
Foam rolling and mobility work
Low incline barbell press - (warm-up 3@45#, 2@65#) 1x2@75#, 1x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press - 2x8@32.5#ea, 1x8@33.75#ea
Towel eccentric pull-ups - 1x5, 2x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5