Intensity

Simply must increase the intensity of these workouts. While I have been consistent, my intensity is not increasing, and if you're not increasing the intensity then you're flatlining.

My plan to do that is to create goals that anticipate more workload (reps, sets, and weight), more rapidity, and denser workouts (putting more work into a given space of time).

Today:
Romanian Deadlift: 135x12, 185x8, 235x5, 255x 5,4,5.
Kettlebell rack lunges: 40k x 10/10, 10/10, 10/10
Heavy windmills: 40kilo 10/10, 10/10, 10/10
Machine flies: 75x14, 87x12, 100x8, 112x6
One arm cable rows: 80x10, 10, 10
Curls: 35x6/6, 40 x 5/5, 5/5
Tricep press: 30x 10/10, 35 x 8/8, 8/8
stretch

Last chance workout

I'm out of town for a while and will be away from the rack, so I dug in today:

Squats: 135x10, 185x10, 205x5, 225x5
Deadlifts: 185x5, 235x5, 285x2, 1, 1, 1
Dumbell MP (each hand): 50x5, 45x5, 60x1, 3, 3, 50x5, 60x3, 40x10
Windmills: 30x10, 10, 10
Sidebends: 45lb bar offset: 10, 10, 10
Machine rows: 150 x 8, 8, 8
Crunches on the ball: 12, 16, 16

Update - up a notch

It's been a while since an update. Everything has been going up a notch. Adding a personal training is invaluable. Even if you are already very knowledgeable about form, regimens, and how to add strength, having someone remind you that you are not really at your limit yet makes a huge difference.

You can do more.

So, I've been doing:
More overhead work: OH squats, OH lunges, snatches, jump squats, heavy squats.

On the weekend we are working on rockclimbing - all new, but demanding for functional strength and a good strength/weight ratio.

Today:
Run the rack DB military press: 50x3, 45x6, 40x8, 35x10, 30x10, 50x3, 50x3
OH reverse lunges: 75 x 10, 10, 10, 10
OH squats: 75 x 5, 10, 10
BW dips: 12, 12, 12, 12
BW pullups 6, 6, 6, 6
Oblique lifts - 10, 10, 10 (OLY bar)

Working to a goal

Christian recommended a number of exercises "around" the deadlift to ultimately improve the deadlift. This is like what I understand to be the Westside training dynamic. At any rate, I'm off:

Squats: 135 x 10; 185x 8, 8; 205 x 5, 5
Pullups: 8, 8, 8, 6
Dumbell bench, alternating: 50x 16, 18, 20, 20
Rack pull DLs: 135x12; 225x 5, 7; 275 x 4, 2
Dumbell Military press from rack position (Arnold press): 45x 16, 12, 10
Deficit Deadlift (3" platform) 135 x 8, 8, 8 to increase RoM

Bernadette: Back on track

Bernadette's been down with bronchitis, so we missed freaky friday and a week of workouts. Today she rallied -- though she still has bronchitis:

No log today, but a smorgasbord: squats, jumps, good mornings, one-legged bent over rows, planks, scissor kicks, walking lunges with 10lbs, isometrics, lifts, and stretching, curls with a band. Good for her; back on track.

She doesn't read this blog, but if she did, she'd find out what I have in store for her freaky friday:

Back squats
Inverse push ups (pulls)
Heavy KB swings
reverse flies
clean and press KB

;)

Recovery

My recovery workout is in preparation for next Saturday, where I have to do better with my conditioning. Today:

1a. DL: 185 x 10; 205 x 8, 10, 10
1b. Bent Press: 35 x 10, 10, 10
2a. MP Dumbell Press: 35x 16 (8 each side, alternating), 16, 16
2b. Bent over row (barbell): 135 x 5, 6, 6, 6
3. Side Press: 25 x 10; 35 x 10, 10

Stretch, situps. out.

Fortitude Fitness

On Saturday, December 5th, Christian Lombardo of Fortitude Fitness did the first of my series of seven personal training sessions. This followed an assessment of goals, measurements, and general health last week.

After a general loosening warmup:
1a. Deadlift: 155x10,10,10,10
2a. Bent over row barbell: 95x10,10,10,10
2b. KB Rack lunge: (2) 25s x 20,20,20,20 (10 each leg)
2c. KB MP Press: (2) 25s x 20, 20, 20, 20, (10 each arm)
3a: KB Clean Press, 1 bell: 25 x 10, 10, 10, 10 each side
3b: Side press 25 x 10, 10, 10, 10
4a: Windmill Hi KB: 25 x 10, 10, 10
4b: High Rep KB Swing 25 x 30, 30, 30

Stretch. Done.

Home Gym

An update on the home gym: coming along nicely.

Equipment includes a simple squat rack, inclinable bench, and 390 pounds of iron. That's at least 90 more than I need right now.

Includes Bells, Oly Bar and miscellaneous stretchbands, etc.

Today's quick workout:

Squat 135x12,8,8,8, 185x5,3,3

Scap flies on inclined bench: 20x12,10,10,8,8

Dumbell MP on fitness ball: 30,12,10,10

Pushup Plyometrics (clap chest) 12,10,10,10