Deirdre: deadlifts, prowler

@TPS

Deadlifts:
135x5?, 165x5?, 185x5?, 215x4, 225x3, 245x1@8, 265x1@8+

If I had more time I would have done 270/275, but just the fact that I can randomly go into the gym without doing deads for weeks and inconsistent training and pull 265 (88%) is nice.

Prowler:
+70lbs, 25m low grip down, high grip back, ~1min rest, x6

The last two had longer rests (~1.5min) because I was starting to feel nauseous (woo!) but did not boot.

Total time: 45 mins. Prowler: 10 mins.
It was difficult to walk downstairs after this. :P

Aaron (10/27)

Belted Deadlift: 405lbs x5 reps x3 sets
Lunges: 95lbs x4 reps, 135lbs x6 reps, 95lbs x10 reps
Two-handed Plate Pinches:+15lbs x15s, +25lbs x15s x2 sets
Ab rollouts: 5 from knees, 4, 3, 2 half standing, 2 from knees with pauses

Deads were hard, lunges were hard, plate pinches were funky, roll-outs were hard. I was angry, and I'm still sort of angry. Don't want to say much more today.

Aaron (10/11)

Belted Deadlifts: 395lbs x5 reps x3 sets @9
Pull-ups/Neutral Grip: 70lbs x3 reps x3 sets @10
Un-belted Paused Oly squats: 195lbs x5 reps x2 sets, 200lbs x5 reps @8
Plate pinches: 4 plates x10s, 3 plates x30s x2 sets, 4 plate fails x2 @10
DB rows: 100lbs x5 reps x3 sets @9

Deads were two sets of double overhand, then 4 reps of hook, then last rep held with dbl overhand until failure.

The ROM on pull-ups was pretty bad, so i switched to neutral to try and correct it. It seems ROM is going to be hard when there is 70lbs hanging down...I don't really know what to do. I'm going to keep adding weight and as long as I get my chin close I'm going to count it for 3 sets, then I'll add a fourth wider grip set of pull-ups and focus on making it good form. I'll still use weight on this fourth set, but I will focus on intense quality.

Paused squat were kind of easy. the bar would bounce off my back as I shot up, it was only the one bastard sticking point that plagues me. So I upped the weight. It was fine.

Plate pinches are sort of suffering, but I'll see what I can do. I may have to bite the bullet and do two handed on a bar. I just didn't want to set it up in a rack.

Rows were decent, all done under tension.

Looking forward for a 405lb 3x5 on deads.

Deirdre: 8/3-8/6

8/3/09 - Sheiko

• Squat: 45x5x2, 95x5, 115x3x2, 135x3x2, 155x2x4 (80)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x5 (80)

• Dumbell bench: 20x10x5

• Squat: 105x3, 125x3x2, 145x3x4 (75)

8/4/09 - Rugby

Back to the hot and humid and bug-riddled GEAA field. Luckily we had the whole field this night, instead of being relegated to our little corner by the softball peoples. First practice wrecked me, but I usually adapt back to conditioning pretty fast.

• Warmup: 2 laps, dynamic stretching.

• 'Beep' test. Confirmed I should have done more cardio this summer.

• Quick pass in a circle drill

• Conditioning: 8 stations, 30secs/station, 10secs rest in between: squat jumps, hurdles, lunges, serpentine sprint, burpees (YAY BURPEES), situps, pushups, lateral hurdles.

Originally was supposed to be 60 secs i think, but that was impossible. I like this a lot, it totally destroys the fast twitch fibers and builds endurance for fast changing activity.

• Tackling the bags

Oy, my neck.

  • Wrestling

Forgot about this. My partner and I seemed evenly matched. Turned out later that I separated her shoulder at some point. Oops.

• 6x6 full tackle: 15-20 minutes

I made a few tries.

• Conditioning: groups of 4 running suicides in pairs, 1 with 2, 1 with 3, 1 with 4, then 2 with 3, 2 with 4, etc. I was 2 and 4 in our group of 3.

We were short so I chose to be two people to punish myself. Hard push through the final sprint at the end.

• Static Stretching

8/5/09 - Sheiko

After feeling destroyed from the first practice the night before, I actually woke up feeling fine today and none of this was a problem.

• Deadlift to knees: 135x3x3, 160x2x2, 175x2x2, 185x1x3 (70)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x2, 105x2x3 (85)

Was feeling off balance during some of these, so towards the end I tightened everything up (esp. my 'bad' shoulder) and really braced against the bench, which seemed to help. I think I'm learning.

• Dumbell bench: 20x10x5

• Deadlift: 135x3, 160x3, 185x3 185x3, 215x3x5 (80)

Tended to focus more on squeezing the bar off the ground as opposed to jerking it, which I sometimes tend to do. Thus I concentrated less on a tight, straight back, and rounded a little during my last set, but nothing very significant.

• Foam roll back, hips. Stretch.

8/6/09 - Rugby

My bus was 20 minutes late so I missed proper warmups.

• Passing drills: step over and place, pop pass, stomach punch, something else.

• Pop pass from the ground drill, for several minutes.

• Conditioning: 6 stations, 30secs/station, 10secs rest in between: hurdles, jump split lunges, serpentine sprint, burpees (YAY BURPEES), situps, lateral hurdles. X2

Felt easier than the first time. Done twice, with a few minutes between cycles. I did v-ups for crunches the second cycle, and we ended with burpees on that one, which were terrible-looking because I couldn't jump anymore.

• Tackling the bags (with squishy balls in our hands to force wrapping instead of grabbing)

• Spin passing

• 4x4 full tackle: 15-20 minutes

I made a few tries, good tackles at the beginning, began to get too high towards the end as I got tired. Getting better at just attacking, rather than waiting to catch the ball carrier.

• Conditioning: pairs running suicides alternating, placing and picking the ball: 15-20 mins?

I ran with some girls slower than me, so instead of suicides they were more like brisk jogs.

• Static Stretching