Re: VelocipedeSalon WOD: Workout of the day
Yesterday
Bench Press:
Bar only x15
Bar w/ 25lbs kettle bells on elastic x12
Bar w 25 and 10lbs kettle bells on elastic x10
Bar w/ 25lbs kettle bells x12
^^^before trying this I thought this setup was just a bit of gym rat show off stuff. I'm sold, the instability caused by the setup feels so much more like the way I use my chest on the bike to sprint, climb prevent crashing than a standard bench press which just feels like "exercise"
4 sets:
Lunge to knee raise x20 each side
Barbell incline press w/external rotation x10
Jump squats "in" resistance band x15
Biceps curls x12
8lbs dumb bells extended overhead mini jumps (bouncing off calfs) 3x40
4x12 lat pull down 2 palms away, 2 palms facing
Today: 5x5min tempo on the Kickr
I'm really for the warm weather to return
Re: VelocipedeSalon WOD: Workout of the day
OK Brian Littlefield, I'm intrigued. Today I will see how many sets it takes me to get to 75 pullups.
Other than than, 1.5 hours Zone 2 on the trainer this morning.
Re: VelocipedeSalon WOD: Workout of the day
20, 18, 16, 14, 12, 10, 8, 6, 4 on bench --- starting with 45lbs and then adding 10lbs per set.
5x10 cable pull-down
5x8 decline bench
5x8 cable row
unfortunately that's all my lunch break could afford me.
Re: VelocipedeSalon WOD: Workout of the day
Tuesday
1.5 hrs. mostly tempo a few short non-adaptive NP efforts for giggles
Deadlifts (heavy) 5X5
BP (too heavy) lift to failure now that I have safety bars yeah man!
Stretching
Re: VelocipedeSalon WOD: Workout of the day
75min recovery spin
yes, I do take easy days.
Re: VelocipedeSalon WOD: Workout of the day
Today was chest and tri's
Flat bench : 15x135 warm up, 10x185, 8x205 3x5x225
Incline land mine : 4x8x135 ( not including bar)
Floor press: 3x8x185
Skull crusher/tri press superset : 3x10x80
Tri press down: 3 x 10x150
OH cable extensions/ reverse press down: 3x10x70
Re: VelocipedeSalon WOD: Workout of the day
Deadlift day yay!
DL - 250x3, 280x3, 300x3, 315x3
Dynamic effort hanging cleans EMOM-
10x3@145
Push ups - 5x25
Re: VelocipedeSalon WOD: Workout of the day
3 x sets of 30 single leg half squats on a bosu ball
(the VMO is slowly,slowly coming back in the knee/leg the car hit last year -- anything under 20 reps or a full squat causes some pain and tracking issues -- the VMO was one big hematoma for a month, and was concave 6 weeks out. It's a few months from being 100% still, but yeah getting there).
Daily VMO rehab:
Jog up the 55 stairs to my classroom 4-5 times a day. One at a time, still. Toes slightly out, good spine, get a good contraction from the medial glute & VMO each time.
Re: VelocipedeSalon WOD: Workout of the day
Wed night workout:
8 min w/up
45 min x 235w (90-95% FTP)
15 min cool down
Tonight will throw on some sharper and shorter intervals.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
dogrange
OK Brian Littlefield, I'm intrigued. Today I will see how many sets it takes me to get to 75 pullups.
Other than than, 1.5 hours Zone 2 on the trainer this morning.
OK Brian, I'll admit that it took me 15 sets of 5 to get the 75! I was puching the pace a bit (took about 15 mins total) as I had to get back to work, but whoa, I still got some work to do to cut that set # in 1/2. Thanks for the new goal!
Re: VelocipedeSalon WOD: Workout of the day
Pull ups are high on my list of needed improvements.
Today I did 2 trainer sessions. Nuts.
5am wake up with the wife and ride using Zwyft. We can never get it so that we are riding together.
later AM - weights for triceps and back.
after weights - about 20 min on the trainer doing Tabata intervals.
finished with rolling out my tight spots with a lacrosse ball.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
rec head
Pull ups are high on my list of needed improvements.
Today I did 2 trainer sessions. Nuts.
5am wake up with the wife and ride using Zwyft. We can never get it so that we are riding together.
later AM - weights for triceps and back.
after weights - about 20 min on the trainer doing Tabata intervals.
finished with rolling out my tight spots with a lacrosse ball.
If it makes you feel any better, I can do pullups OK, but I suck at riding a bike.
Re: VelocipedeSalon WOD: Workout of the day
I changed up my weight routine yesterday... I woke up this morning thinking I had the flu. Then I realized I was just sore everywhere.
-Joe
Re: VelocipedeSalon WOD: Workout of the day
must be going around.....I went from doing only dead lifts to squats - I am sore in new places.
this thread is motivating (I joined a gym for the first time) and humbling.....I could only manage the following for pull ups 1x10, 3x5...
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
dogrange
OK Brian, I'll admit that it took me 15 sets of 5 to get the 75! I was puching the pace a bit (took about 15 mins total) as I had to get back to work, but whoa, I still got some work to do to cut that set # in 1/2. Thanks for the new goal!
That is a very solid effort. Doing a set every minute for 15 minutes is no joke!
Re: VelocipedeSalon WOD: Workout of the day
First Zwift sesh.
One hr. with the beast set for SST. It is interesting. How do you find good routes / races?
Shoulder Press 3X8 (last one was close to failure)
Dead lift 5X5 (heavy)
Stretching
Re: VelocipedeSalon WOD: Workout of the day
50 ish minutes on the trainer. 10 different med ball movements, 10 reps each.
Can't throw med ball over head in basement...dang it.
Re: VelocipedeSalon WOD: Workout of the day
C2 for a half-hour last night.
Long weekend but weather not bike friendly so next four days are 90-120 min each session on the eMotions with some weights and core thrown in. Maybe some short rows if I get motivated to erg before morning shower.
Core - we have a small group doing a plank challenge. I'm up to 5 min straight and can do 10-12 minutes total with small rests between efforts. Just messing around for entertainment.
Weights - have a semi-serious goal to bench press my weight before race season starts. Will see where it goes from there.
Re: VelocipedeSalon WOD: Workout of the day
Day off weights today. Need it.
1.5 hrs. alot of it just a wee under threshold. Miserable.
Re: VelocipedeSalon WOD: Workout of the day
3 hours on the kickr this morning
Kitchen sink WKO
4 sprints
2x12min at FTP
4x2min 130%
80min Z2
Thank god for netflix