Training Log

[delldell2]

Why do you train with such high reps? Are you bodybuilding?

 

[JKurz1]

what is the plate toss bro?

 

[Lord_Suston]

Why do you train with such high reps? Are you bodybuilding?

No bodybuilding here , just going with high reps to relieve some joint pains and to cycle intensities, I can't go heavy all the time.

Plate Toss- basically have a plate 10lbs to start, hold it out at arms length and move arms down at 45degree and then back up, when your arms are at perpindicualr with your body you let go of the weight it should go up a few feet in the are and come back down. This is the tricky part, you catch thye weight coming down and explode it back up to go in the air again. You can recruit more muscle fibers by this reactive training and build explosive strength. Beware though this is not for begginners and can cause injury. The idea is to move the weight as fast as possible to build power

 

[JKurz1]

huh????????? I need to see it....no idea.........

 

[Lord_Suston]

Maybe CoolColJ can video it... (hint)

 

[delldell2]

Plate toss is more for sports/explosive strength.
Here's a picture.

http://www.arpprogram.com/files/P1311731.JPG

 

[coolcolj]

Well I don't do these myself

easy enough anyway, just toss the plate up and catch it on the way down. Better with bumper plates, constant plate size and rubber surface is better to grip

 

[Lord_Suston]

2/12 Back Attack

Trying something new to relieve joint problems and to give myself a break from heavy lifting+ get a nice warmup, *asteriks will mark work sets.
Pulldowns(palms facing me/wide grip) 15x130, 12x160, 8x185*, 6x210*, 8x185*, 12x160- highreps are tough
Yate's Rows- *3x10-135lbs (full pause at top)
DeadZ- 135x10, 225x8, 315x5*,365x3*, 405x3*-suprisingly easy, lockout was strong and speed was fast.
Shrugs-135x15, 225x12, 315x10*, 365x8*- nice and smooth
Db Curls (both are simultaneously with back against seat pad to prevent movement; hence no cheating) 25'sx10, 30'sx10, 35'sx8*, 35'sx8*

A nice and easy day, took 45 minutes. I feel pretty good muscles are slightly trashed but I don't feel mentally drained. All in all not a bad workout

 

[Lord_Suston]

2/14 Delts/tris

Military Press- 95x15, 135x12, 165x8*, 195x6*, 165x*, 135x10- should have gotten 2 more but just couldn't.
Push Press- 3x8*with 155- fast and smooth, but still hard.
Rear Flyes 3x10* with 15's
14inch Pause Press 3x8 with 185*
Bench dips 45x12, 90x12,135x12
Overhead pully ext- 3x12 with 60lbs*


Nice and easy day

 

[Lord_Suston]

2/15 Legs/grappling

*mark work sets
Squat 135x15, 225x12, 315x10*, 355x6*, 315x10*, 225x12- all reps were done past parallel. High reps suck
Leg press 310x12, 330x12, 345x12, 360x10
Step ups- 50lbs each hand 2x10 each leg on 18inch platform- working on lateral stability
Barbell lunges 1x8 each leg 135
Hang Power shrugs 225x10*- 3 sets
EZ-curls standing 35/side 2x10, 45/side 2x6*

Grappled for 45 minutes, feel pretty nauseous total time 1.5 hours