Beast. Would not enjoy lining up against you in the Oklahoma drill.
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Thread: Moose45's WS4SB3 Football
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02-09-2010, 04:06 PM #91
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02-09-2010, 04:22 PM #92
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
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02-09-2010, 07:44 PM #93
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02-09-2010, 07:54 PM #94
You didnt feel it cuz its tuesday. tuesdays are terrible and they make me ask stupid questions like this: "That won't take away from the dynamic part of the workout though?"
40" is 40" regardless. idiot. hahahaPsalm 18:32
It is God who arms me with strength and makes my way perfect.
WS4SBIII
Jim Wendler's 531
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02-09-2010, 08:09 PM #95
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02-09-2010, 08:11 PM #96
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02-09-2010, 08:20 PM #97
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02-09-2010, 08:25 PM #98
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02-10-2010, 05:21 PM #99
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02-10-2010, 05:29 PM #100
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02-10-2010, 06:20 PM #101
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02-10-2010, 07:09 PM #102
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02-11-2010, 03:16 PM #103
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 12
Thursday-ME Upper
Chin Ups
BWx15
BWx15
BWx15
BWx15
Lat Pull Down SS Incline DB Power Cleans
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC
DB Military Press
40x12
40x12
40x12
40x12
DB Shrugs SS Barbell Curls
80x10 SS 65x10
80x10 SS 65x10
80x10 SS 65x10
Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
Jump rope
This is a jump rope routine fomr S1XM4N
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhaustion. (I included the video demonstration in my "Awesome Stuff" section.)
1.) Both Feet
2.) Right Leg
3.) Left Leg
4.) Scissors
5.) Lunges
6.) Frogs
7.) Front to Back
8.) Ski
9.) Double Right/Left
10.) Boxes
11.) Doubles
Handstands!
Just did some handstands for no reason. It was great! Haha.
Summary
This was a pretty rad and fun workout today. Working in some more cardio to get myself ready for speed training later. Took Aftermax post workout.
Awesome Stuff
Last edited by moose45; 02-12-2010 at 03:07 PM.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-11-2010, 07:19 PM #104
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02-11-2010, 07:23 PM #105
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02-11-2010, 07:31 PM #106
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02-11-2010, 07:34 PM #107
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02-11-2010, 07:57 PM #108
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02-12-2010, 03:12 PM #109
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 12
Friday-ME Lower
Box Squat 17.5"
135x10
225x8
315x5
365x3
385x3
415x3 PR!
Walking Lunges (Barbell)
185x6 (each leg) (1 minute rest in between sets)
185x6
185x6
Romanian Deadlifts
275x8 (1 minute rest in between sets) (slow negative w/ explosion on the way up)
275x8
275x8
Summary
I feel like jesus doing box squats...gonna go to the extreme next week on them! Took Aftermax post workout. Feels good brah.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-12-2010, 03:23 PM #110
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02-13-2010, 05:38 AM #111
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02-13-2010, 06:42 AM #112
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
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02-13-2010, 08:30 AM #113
- Join Date: Dec 2004
- Location: Ohio, United States
- Age: 34
- Posts: 1,048
- Rep Power: 314
Just wonderin why your box is so high? I know there can be benifits from cycling box heights but 17.5 seems like your above parallel. Maybe try a 14-15 inch box.
-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
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02-13-2010, 11:36 AM #114
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02-13-2010, 01:51 PM #115
- Join Date: Dec 2004
- Location: Ohio, United States
- Age: 34
- Posts: 1,048
- Rep Power: 314
I gotcha as I said there are still benifits to doing it on a box slightly above parallel.
-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
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02-13-2010, 02:20 PM #116
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02-15-2010, 04:56 PM #117
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 13
Monday-ME Upper
Flat BB Bench
135x5
135x10
225x5
245x3
255x3
265x3 PR!
BB Push Ups
BWx20
BW+35x20
Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
Barbell Shrugs
155x10
155x10
155x10
155x10
Hammer Curls
20x15 (both arms)
20x15
20x15
20x15
Summary
Great workout. Had to workout in my home gym today so didn't have anything to put the bands on and no incline bench. Also only 20lb DBs. Still a great workout. Took Aftermax Post Workout.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-15-2010, 05:10 PM #118
- Join Date: Dec 2004
- Location: Ohio, United States
- Age: 34
- Posts: 1,048
- Rep Power: 314
Good stuff for improvising. My lbm is as much as your entire weight and your still benchin more than me. I need to get my **** up. Im thinking floor press
-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
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02-15-2010, 05:12 PM #119
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02-15-2010, 05:17 PM #120
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Yeah I remember some stuff from Defrancos site so I tried it. I haven't done floor press with a barbell....let me know how that goes?
No help!!! The 3rd rep was the slowest rep of all time though but I fought thru it and got it up. I was like....WOOOM.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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