Getting a base

mike456 · 04-17-2007, 07:58 PM

tbw a:
rdls
1arm 1leg row
military press
chair dips
YTWLs
planks

tbw b
sumo dl
pushups
machine chinups
chair dips
YTWLs
glute bridge marches

goals- health,
strength, mobility
ill go more into depth when i get on pc ( im on psp right now- hard to type)

Double D · 04-17-2007, 08:02 PM

You going to set up loading as well then?

mike456 · 04-17-2007, 08:11 PM

today i did sumo dl for the first time
i did 5x2-3@115 i can do wayyy more with RDLs... i think my abdductors are weak, the soreness came 5 min after i was done LOL mainly my hammies and adductors. Lately i havent had a set program but i have been training consistently, doing the exercises in main post

Double D · 04-17-2007, 08:13 PM

Good to hear, hows the flexibility coming along?

mike456 · 04-17-2007, 08:14 PM

Quote:

Originally Posted by Double D

You going to set up loading as well then?

its not gonna be written but it is going to be thought about

mike456 · 04-17-2007, 08:17 PM

Quote:

Originally Posted by Double D

Good to hear, hows the flexibility coming along?

good been stretching consistently, no more or very rare knee pain but i still cant atg squat (not cause of bad flexibility, just weak)

mike456 · 04-17-2007, 08:18 PM

245lbs 6'3" fat

Double D · 04-17-2007, 08:19 PM

Well I know lots of people who cant do ATG squats. Dont sweat it. As long as its going well things will be good. I cant believe the people who dont stretch it blows my mind!

Bakerboy · 04-17-2007, 08:21 PM

On your day 1 you need a some type of squat.

Bakerboy · 04-17-2007, 08:22 PM

What about bulgarian squat or step up or lunge or even timed wall squats?

Double D · 04-17-2007, 08:26 PM

Timed wall squats can be brutal!!!!!

mike456 · 04-17-2007, 08:30 PM

instead of sumo dl, bb pile squat

mike456 · 04-18-2007, 05:31 PM

today i walked around and up and down stairs, than played bball for 2 hours.. i also experimented with different type of rows.. as of now i am goin with freeweight tbar rows, any any other suggestions?

Double D · 04-18-2007, 05:33 PM

I like DB Rows just because of the ROM. But I like unsupported DB rows because how many times do you pick something up off of the ground and have something to lean on?

Bakerboy · 04-18-2007, 05:45 PM

BW rows are good because you have to keep your core tight like with pushups.
You can start with your feet on the ground and then progress to the horizontal ones. You can experiment with an overhand or underhand grip or even work on your grip strength and do them from two towels.

mike456 · 04-18-2007, 05:54 PM

Quote:

Originally Posted by Bakerboy

BW rows are good because you have to keep your core tight like with pushups.
You can start with your feet on the ground and then progress to the horizontal ones. You can experiment with an overhand or underhand grip or even work on your grip strength and do them from two towels.

those would be great! just gotta find a place to do em

Bakerboy · 04-18-2007, 06:11 PM

I have a climbers sling that I loop around a DB bar in the centre and then loop the other end around my pullup bar- that works great- just hold onto that and lean back- it should hang down to about your waist.
You can also use them for assisted squats- just hold the bar with both hands and squat down and if you need assistance you have it.

If you get those to things (a short bar and a sling) you can even do them outside at a park. Monkey bars work great.

Double D · 04-18-2007, 06:13 PM

I read about those in a mens fitness mag I had sent to the house the other day. They seem very handy for someone who has trouble with pullups.

mike456 · 04-19-2007, 05:20 PM

walked around and up and down stairs 45 min
full court basketball 45
min
half court basketball 1 hour
IM BEAT

mike456 · 04-21-2007, 05:29 PM

lol i played bball again today,the weather is to good not to, the negative is im too tired to lift, i have been doin a lil bit of pushups and rows but thats it

04-17-2007, 07:58 PM	#1
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Getting a base tbw a: rdls 1arm 1leg row military press chair dips YTWLs planks tbw b sumo dl pushups machine chinups chair dips YTWLs glute bridge marches goals- health, strength, mobility ill go more into depth when i get on pc ( im on psp right now- hard to type)
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

04-17-2007, 08:02 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	You going to set up loading as well then?
	www.crossfit.com

04-17-2007, 08:11 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	today i did sumo dl for the first time i did 5x2-3@115 i can do wayyy more with RDLs... i think my abdductors are weak, the soreness came 5 min after i was done LOL mainly my hammies and adductors. Lately i havent had a set program but i have been training consistently, doing the exercises in main post
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

04-17-2007, 08:13 PM	#4
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Good to hear, hows the flexibility coming along?
	www.crossfit.com

04-17-2007, 08:18 PM	#7
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	245lbs 6'3" fat
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

04-17-2007, 08:19 PM	#8
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Well I know lots of people who cant do ATG squats. Dont sweat it. As long as its going well things will be good. I cant believe the people who dont stretch it blows my mind!
	www.crossfit.com

04-17-2007, 08:21 PM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	On your day 1 you need a some type of squat.
	No strength within, no respect without - Kasmiri Proverb

04-17-2007, 08:22 PM	#10
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	What about bulgarian squat or step up or lunge or even timed wall squats?
	No strength within, no respect without - Kasmiri Proverb

04-17-2007, 08:26 PM	#11
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Timed wall squats can be brutal!!!!!
	www.crossfit.com

04-17-2007, 08:30 PM	#12
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	instead of sumo dl, bb pile squat
mike456 Registered User Join Date: Feb 2006 Posts: 3,285

04-18-2007, 05:31 PM	#13
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	today i walked around and up and down stairs, than played bball for 2 hours.. i also experimented with different type of rows.. as of now i am goin with freeweight tbar rows, any any other suggestions?
mike456 Registered User Join Date: Feb 2006 Posts: 3,285

04-18-2007, 05:33 PM	#14
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I like DB Rows just because of the ROM. But I like unsupported DB rows because how many times do you pick something up off of the ground and have something to lean on?
	www.crossfit.com

04-18-2007, 05:45 PM	#15
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	BW rows are good because you have to keep your core tight like with pushups. You can start with your feet on the ground and then progress to the horizontal ones. You can experiment with an overhand or underhand grip or even work on your grip strength and do them from two towels.
	No strength within, no respect without - Kasmiri Proverb

04-18-2007, 06:11 PM	#17
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I have a climbers sling that I loop around a DB bar in the centre and then loop the other end around my pullup bar- that works great- just hold onto that and lean back- it should hang down to about your waist. You can also use them for assisted squats- just hold the bar with both hands and squat down and if you need assistance you have it. If you get those to things (a short bar and a sling) you can even do them outside at a park. Monkey bars work great.
	No strength within, no respect without - Kasmiri Proverb

04-18-2007, 06:13 PM	#18
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I read about those in a mens fitness mag I had sent to the house the other day. They seem very handy for someone who has trouble with pullups.
	www.crossfit.com

04-19-2007, 05:20 PM	#19
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	walked around and up and down stairs 45 min full court basketball 45 min half court basketball 1 hour IM BEAT
mike456 Registered User Join Date: Feb 2006 Posts: 3,285

04-21-2007, 05:29 PM	#20
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	lol i played bball again today,the weather is to good not to, the negative is im too tired to lift, i have been doin a lil bit of pushups and rows but thats it
mike456 Registered User Join Date: Feb 2006 Posts: 3,285

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