New Gym, new program...

[Dale Mabry]

what are drop lunges?

like depth drop landings in a lunge position?

A fast negative. I start with my knee high and drop into the lunge, I land, pop up, and then do a quick sprinter's recovery and drop back into the lunge.

Power Cleans-225 2x2
Jammer-Large and medium-3x3
Squat-335 2x4
DB Shoulder Press-50 2x8
1-arm High Pulls-120 2x4

Chops-90 3x10
Crunches-3x20

ESD-22 minutes (10/2/10)
10/20 sec 11.0/1.0%

 

[P-funk]

A fast negative. I start with my knee high and drop into the lunge, I land, pop up, and then do a quick sprinter's recovery and drop back into the lunge.

oh yea, those are good.

 

[Dale Mabry]

oh yea, those are good.

Open Chat is a hotbed of activity tonight.

 

[P-funk]

Open Chat is a hotbed of activity tonight.

I hadn't noticed.

 

[Dale Mabry]

Today-

Power Cleans-225 2x1, 245x1, failed 255 3 times, 245x1
Jammer- large and med band, 3x3
Front Squat-225 2x4
Incline bench press-185 2x8
1-arm High Pulls-110 2x4

Felt like shit today, 2 of the 3 failures on 255 I didn't even go past a deadlift, just didn't feel explosive whatsoever, may be getting sick.

 

[P-funk]

Felt like shit today, 2 of the 3 failures on 255 I didn't even go past a deadlift, just didn't feel explosive whatsoever, may be getting sick.

overtraining?

 

[Dale Mabry]

overtraining?

Nah, I slept like shit last night and, obviously, imbibed in a few libations during the football game.

 

[Burner02]

well...if it was beer...that was protein..sheesh..can't believe I am telling you the benefits of your said libations...

 

[Dale Mabry]

Today, back after a week of with a cold...

Standing long jump (takeoff 2feet, land 1)-3x3 each side
Power Cleans-185 3x3
Front Squat-235x4, 245x4
Incline Press-185x4, 205x4
1 arm High Pull-120 2x4

Forearm Carry-75lbs 3x30yds
Prone Bridge-2x45 seconds
Russian Twist-8 3x30

ESD 12mph/1.0% 10/30sec for 20 minutes.

Felt good, will be doing the cleans for speed on Mondays, and the forearm carries are just placing this weird handled thing on my forearm with weights and walking 15yds up and back.

 

[P-funk]

be sure to do the cleans in the parking lot on cement. Don't listen to anyone if they tell you it is dangerous or bad for your knees either....clearly they are not marines and don't know what it takes to exercise to the extreme. WHO-AH

 

[Dale Mabry]

be sure to do the cleans in the parking lot on cement. Don't listen to anyone if they tell you it is dangerous or bad for your knees either....clearly they are not marines and don't know what it takes to exercise to the extreme. WHO-AH

I clean only on pavement, barefoot.


Today-

Tempo Runs 9.0mph/1.0% 1min/3min (28 total minutes)

My form is getting better, it is easier for me to maintain good sprint form for 1 minute. May need to bump to 9.0 or 9.5 next week.

 

[Dale Mabry]

Week update...

Wed-
AM Hot tub-10 minutes

Countermovement Jump-BW 3x3
Power Clean (Form)-225 2x2
Drop Lunge-40s 2x8
Bench Press-275 2x4
Cable Row (Wide)-200 2x8

Forearm Carry-85 3x30yds
Prone Bridge-BW 2x45
Russian Twist-8 2x30

ESD-12mph/1.0% (10/30)-20 minutes

Full Stretch

Thursday-
Tempo Runs 9.0mph/1.0% 1min/3min (28 total minutes)

Lower Body Stretch

Friday-
Power Clean-245 2x1
Back Squat-335x4, 355x4
Dips-BW+20x8, BW+30x8
Pull-ups-BW+25 2x4

ESD-12mph/1.0% (10/30)-20 minutes
HR Ave-166 (87%)
HR Max-173 (91%)

Full Stretch

Gonna hit the hot tub tonight after TUF4.

 

[P-funk]

are you only lifting twice a week now?

 

[Dale Mabry]

No, I already posted Monday.

 

[P-funk]

 

[P-funk]

This looks like it would be a great place for you to work out here.

So I sent in your resume. You should be getting a phone call shortly.

 

[mike456]

This looks like it would be a great place for you to work out here.

So I sent in your resume. You should be getting a phone call shortly.

 

[P-funk]

the guys email address is priceless.

 

[Dale Mabry]

You need to stop browsing for lovers on craigslist, Patrick...

Anyway, new routine, need to ramp up the volume...

Today-
Quad 1
Front Squat-225 3x4
Chest Flye (Fit Ball)-30s 3x10
Rear Delt Raises-30s 3x10
Russian Twist-8 3x30

Quad 2
1-leg squat-BW 3x4
Y Raises-15s 3x10
Pullover-120 3x10
Prone Bridge-3x30

Quad 3
Drop lunge-35s 3x8
Tricep Pushdown-140 3x10
Hammer Curl-35s 3x10
Hyperextension (Fit Ball)-BW 3x15

Recovery to 120BPM after each round of each quad set.

Hit some serves afterwards for 30 minutes.

 

[P-funk]

lots of fit ball in there.

 

[Dale Mabry]

2 is plenty, I am just too lazy to drag a bench near the squat rack.

 

[P-funk]

Another Classic!

 

[Dale Mabry]

Yesterday-

15/45 intervals at 12.0mph for 20 minutes
Cals=329
Max HR=174 (92%
Ave HR=160(84%)

Today-Did the wrong program, had to improvise, forgot my layout at home...

Quad 1
Bench Press-245-3x4
Rotational Lunges-8 3x10
Rotational Cable Row-70 3x10
Reverse Crunches-BW 3x20

Quad 2-
Incline Press-135 3x8
Reverse Hypers-75 3x10
Alternating lat pulldown-110 3x10
Bird Dogs (Same Side)-3x10

Pretty close to what I was supposed to do.

 

[P-funk]

how many intervals does it take you to hit that max heart rate? Like around the last 2 intervals?

 

[Dale Mabry]

how many intervals does it take you to hit that max heart rate? Like around the last 2 intervals?

To be honest, I have no idea, the highest I saw it get was 171 and that was somewhere around the last 5 intervals. Oddly enough, I get into a comfort zone and my last 2 or 3 intervals are actually just under 170 because I am relieved it is about to stop.

 

[Dale Mabry]

12/1

Quad 1
Hammer Strength Row-230 3x4
Plyo Push-ups-BW 3x6
1-leg hops-BW 3x6
Crunch-BW 3x20

Quad 2
Lat Pulldown-180 3x8
Bench Throw-70+ bar 3x8
Eccentric Knee Extension-80 3x6
Elbow to knee-3x15

Played tennis, aerobic conditioning is shit, will adjust intervals accordingly.

Monday-
Quad 1
Front Squat-225 3x4
Chest Flye (halfway on bench)-30s 3x10
Rear Delt Raises-30s 3x10
Russian Twist-8 3x30

Quad 2
1-leg squat-BW 3x6
Y Raises-20s 3x10
Pullover-120 3x10
Prone Bridge-3x30

Quad 3
Drop lunge-35s 3x8
Tricep Pushdown-140 3x10
Hammer Curl-35s 3x10
Hyperextension-BW 3x15

Recovery to 140BPM after each round of each quad set. Felt much better than last week.

Today-
ESD-11.0mph 20sec on, 20sec rest. 8x, 90 second rest, 6x 90 second rest, 6x 90 second rest, 6x 90 second rest, 6x 90sec rest. Something like that.

375 cals
Ave HR-163 (86%)
Max HR-178 (94%)

hit serves for an hour.

 

[Dale Mabry]

Yesterday-

Quad 1
Bench Press-255-3x4
Rotational Lunges-8 3x10
Rotational Cable Row-70 3x10
Reverse Crunches-BW 3x20

Quad 2-
Incline Press-155 3x8
Reverse Hypers-80 3x10
Alternating lat pulldown-110 3x10
Bird Dogs (Same Side)-3x10

I started each quad after recovering to below 145bpm this time, not as hard as I thought it would be. Tried to get some conditioning in, got about 10 minutes and then hit some serves. I will condition today and play tennis.

 

[tucker01]

Thought you might appreciate this

Just found out my local beer store carries this brew including la fin du monde.

Had some Blanche de Chambly tonite

 

[Dale Mabry]

Thought you might appreciate this

Just found out my local beer store carries this brew including la fin du monde.

Had some Blanche de Chambly tonite

Don't know if I have had the Blanche. I have had the Fin, Ephemerie, 12, 11, and some other one I am blanking on. Here is the beer store where I get my good stuff...

They have a shitload of wine too, but I stay out of the homo section.

 

[Dale Mabry]

It was the Maudite I have had. Why doesn't your pic come up, did you get your internets skills from Patrick?