Shurg Rush
60 min., 221 lb.
HSQ: 12, 10, 8, 6, 3, 3, 3, 2 @ 145, 165, 185, 215, 235, 255, 285, 305 lb.
[I went for three on my last set, but stalled halfway up. That was strangely gratifying. I had really found a weight that matched, and just surpassed, my ability. Until I get stronger, that is.]
hypers: 12, 9, 6 @ + 25, 35, 45 lb.
db Kelso shrug: 12, 9, 6 @ 80, 85, 90 lb.
[As much as I love dumbbells, I think these will be more effective with a barbell. I'll test it out next time, maybe Wednesday.]
bench shrug: 12, 12, 12 @ 235, 285, 335 lb.
[My spotter on the last set came over and said, "Whoa, that's a lotta weight!" I explained the lift and he grinned, with a glimmer of dawning comprehension. That's three out of three times I've had to gotten to explain my shrug exercises. #GospelOfKelso]
dip shrug: 12, 12, 12, @ + 70, 80, 90 lb.
[Fairly beastly. Me like. A kid came over and watched me on my last set, then asked, "What are those for?" I explained. He nodded, then slowly walked away, with a faint smirk, as if I'd just said my muscles are made of cheese. Clearly a lad still trapped the darkness of Non-Kelsotude.]
snatch shrug: 8, 6, 8* @ 235, 255, 275 lb.
[I realized that I should just deadlift the bar off the ground, in order to be able to use a truly snatch-wide grip without the risk of pinching my fingers on a rack. The last set was fun because, as my grip gave way, I hitched the bar up and grabbed it with a little narrower grip, shrugged again, felt my grip giving way, hitched it one more time into a standard shrug grip, and squeezed out one more rep. Fun times.]
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Saturday, 10 May 2014
Carpe Ferrum workout
55 min., 220 lb.
MOOD: I truly felt like crap for this workout. I don't know why, but part of the problem is that a late night out last week and a little family drama recently have left me feeling drained for a few days. Maybe allergies are hitting me hard, too. In any event, I knew I simply had to "punch the clock." An extremely "mental" workout, it nevertheless ended up being quite effective, all things considered.
FSQ: 10, 10, 10 @ 145, 165, 185 lb.
supinating db press: 10, 10, 10, 8 @ 55, 60, 65, 85 lb.
seated db curl: 10, 10, 10, 8 @ 30, 35, 35, 40 lb.
CL: 8, 8, 8 @ 115, 135, 155 lb.
db flye: 10, 10, 10 @ 45, 55, 60 lb.
seated cable row: 10, 10, 10 @ 150, 170, 170 lb.
unilateral cable row: 10/10, 10/10, 10/10 @ 80, 90, 110 lb.
[I did these seated on the floor and used a little torso rotation to maximize the range of motion. Not too shabby.]
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Monday, 12 May 2014
Carpe Ferrum workout
50 min., 224 lb.
power CL: 6, 5, 4, 2*, 4, 2* @ 135, 155, 175, 185, 175, 185 lb.
[Once my form got sloppy at 185 lb., I ramped it down a bit, but then decided to go for 185 again. On the last set, I failed on a third attempt, and now my right wrist is a little tweaked. Fear not: I'll be fine.]
unilateral db hang jerk (?): 10, 8, 6, 4/6 @ 50, 55, 60, 65 lb.
[Instead of a one-hand snatch, I devised these in order to work my lats, traps, hams, and posterior chain on the pull, and to perform a fluid press to the top. My copy of Kubik's Dinosaur Training arrived today, so I'd like to thank him for inspiring me to try these out. I squeezed out two extra reps at the end to bring my left arm up to speed.]
incline db flye: 12, 10, 8, 7* @ 50, 55, 60, 65 lb.
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