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A Baker's dozen

I spent the afternoon going to fitness shops trying to find a 1/2 squat but all I could find was the cage type. :grumble: I want to have the option of walking the weight in and out. I am so pissed right now, I don't want to have to order from the States because it will take too long to get here and cost too much $$$. I tried to find the SUMO squat rack that P gave me a link to but no one where I am from sells that brand. At least I know more of what I want than I did yesterday... I thought there would be more selection.... :)
 
September 3

OFF

Early morning walk to my favorite coffee shop.
Yoga

I will go for a ride at some point today, a long but easy ride, just to smell the air and have the wind blow on my face. Riding a bike is a good way to lift my spirits. I want to be fresh for tomorrows workout. ;)
 
Lawl
 
September 4

Tai chi

Warm up- (skipping x 60 sec/ box jumps x 3/ DB clean and press with 25's/ x5

Clean + jerk RI-90 sec
135 x 5 + jerk
145 x 5 + jerk on first 3
155 x 3 + jerk on first 1
165 x 1 + jerk on first 1

Deadlifts RI- 120 sec
225 x 5
275 x 5
315 x 3
335 x 1

Pistols RI- 120 sec
L- BW x 20, BW + 25 x 15, BW + 45 x 8
R- BW x 19, BW + 25 x 14, BW + 45 x 8

One arm DB rows RI- 90 sec
100 x 5 x 3

CG bench press RI- 90 sec
135 x 5
145 x 5
155 x 5

CG chin-ups RI - 120 sec
20, 20, 18

Rollouts
10,10,8



Stretch


I can't seem to get past 165 on my cleans. :( My flexibility in my shoulders sucks but I am working with the foam roller and yoga to improve this. The deads felt good. Everything else was on par or better. Overall, I am happy with the way things are going. :)
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Those pistols disgust me. I hate you. Let's make babies.
 
September 5

ParK stuff

Tai chi

Circuit
I took four small pylons to the park to mark out an area to perform my circuit.
Start- (bear crawl/ sprint back/ leap frogs/ sprint back) - End x 5

Inchworms/ boats- max time x 2

Stretch


I'm sore today. I didn't sleep well last night so I'm sure it's just that. The tai chi always helps me focus/ relax/ get energized. After I did tai chi I just sat on a bench and chilled out for a few minutes, drinking my green drink concotion, then started my circuit. When I was back home drank a protein drink and prepared a decent "real" meal.

I will foam roll later in the day after I go for an easy ride. I know how to ride relaxed, to me it's as natural as walking. I have a lot of paved bike trails close to where I live that are fun to explore. It's easy for me to Zen out while riding, which is, I guess, partly why I enjoy it so much. The trees are changing colour and I can smell a new season in the air. :)
 
September 6

Tai chi

Warm up- (skipping x 60 sec, hindu pushups x 10, BB overhead squats (with just the bar) x 10) x 5

Snatch + hold RI 90 sec
95 x 1 x 5- working on grip
125 x 1 x 3- super easy
135 x 2 - a lot easier than last week

Front squats RI 120 sec
135 x 4 fast
185 x 4 with 3 sec pause
225 x 4 with 3 sec pause
240 x 4 no pause- was hard

BW reverse push ups with feet raised on high box RI 90 sec
BW + 25lbs x 15, BW + 45lbs x 13, BW + 45lbs x 11

BB Bulgarian ssquats RI 120 sec
135 x 10 each leg
155 x 8 each leg
165 x 6 each leg

Pull- ups RI 120 sec
BW + 21, BW + 45 x 11, BW + 55 x 8

Handstand pushups RI 120 sec
18, 18, 16

One arm handstand holds RI 90 sec
Left side- 63 seconds, 59 seconds
Right side- 61 seconds, 59 seconds

Supermans/ reverse supermans- 1 set each



Stretch


Sweating to the oldies! I'm beat. The Bulgarians and last set of front sqauts owned me, hahahha. I know my legs will be sore tomorrow, because I went close to all out. I went to my Mom's place yesterday for supper so I ate a lot of things that I shouldn't but I enjoyed myself and that counts for a lot- she makes better pies than me, her crust is inter-planetary. Hahahaha.
 
Nice workout mang. Are those handstand holds with your feet butted up against the wall or freestanding? Either way that's badass.
 
^ Freestanding, no way! Hahaha. I'm no Jackie Chan! I keep pretty straight but my feet do touch the wall for balance. I would love to get to the level of doing one arm handstand holds (for time) without any support, but you would need amazing balance and strength... I can't even do them holding a small weight in the other hand, yet. I tried once and I fell on my face! Hahhaha.
 
Bakerboy said:
^ Freestanding, no way! Hahaha. I'm no Jackie Chan! I keep pretty straight but my feet do touch the wall for balance. I would love to get to the level of doing one arm handstand holds (for time) without any support, but you would need amazing balance and strength... I can't even do them holding a small weight in the other hand, yet. I tried once and I fell on my face! Hahhaha.
Click to expand...

Nonetheless, that is an impressive feat!
 
Thanks, CP, but I think it's mostly just practice.


I went for an evening ride to loosen up the legs and ease my weary mind (80min). I am going to foam roll before I go to bed.
 
September 7

OFF

All I am going to do today is foam roll, yoga and a very easy recovery ride (in the evening). My legs are sore today but not as bad as I thought they would be.
 
Bakerboy said:
September 7

OFF

All I am going to do today is foam roll, yoga and a very easy recovery ride (in the evening). My legs are sore today but not as bad as I thought they would be.
Click to expand...

I love your off days. It's so much more active than most anyone on the planet. I also like to at least get outside and walk on my day off, or something like that. I'm thinking about buying a bicycle. That seems like a good way to get in some relaxing active recovery work.
 
CP, how far away (miles) is your house from your work?
 
Bakerboy said:
CP, how far away (miles) is your house from your work?
Click to expand...

About 6 miles. There are a lot of street lights to get there though. It takes about 30 minutes to drive even in light traffic. It sucks balls. It's also all downhill there, but uphill on the return trip.
 
Yeah, if you got a bike you could easily ride that 25-23 minutes.
 
You are a god among men.
 
September 8

Tai chi

Warm up- (skipping (backwards) x 60 sec/ Jump over burpees (over flat bench) x 10/ ng chin-up x 5) x 5

Back squat RI 3min
135 x 12 (warm up)
225 x 10
275 x 8
305 x 6

Unilateral RDL'S RI 2min
50 x 12
75 x 8
85 x 6

Unilateral incline db bench press RI 2min
65 x 12
75 x 10
85 x 8

One arm rows RI 2min
105 x 5, 5, 5

Standing calf raises/ toe raises RI 2min
135 x 20, 185 x 15, 210 x 10/ 25 x 25, 45 x 18, 55 x 12

Farmer walks RI 3min
105's - two rounds

Bird dogs - 2 sets


Stretch


I changed things up a bit with my warm-up to keep things interesting. I forgot how cool burpees are. The squats felt really good. I felt really strong today. I had a great sleep and woke up happy. :spin:
 
good job! you are getting strong on the squats! how is the depth?
 
Thanks P. I feel very motivated these days, being on this forum has helped me out a lot, helped me be more disciplined. For squats I always do ATG. I don't consider a squat anything less then full depth. My stance for back squats is a little wider than for front squats but it feels natural so I'm sticking with it. I reallize I am using more of my hip strength (it's not like a sumo squat or anything like that) but I have strong hips from years of cycling.

P, is your back squat the same width as your front squat?
 
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