February 2012
18 posts
6 tags
GPP - Sled Intervals
Sled Dragging: 30x30:25 @ tire+90lbs Work capacity is definitely down, post car crash-imposed two-week taper. Really want to jump back into training back where I was at, but if today and last week’s sessions are indicators, I need to ramp back up. At least body comp movement has been positive…
Feb 26th
6 tags
DE Bench
DE Bench: 12x2 @ 170+doubled mini bands Bench/Deficit Pendlay Row: 3x8/8 @ 225/225 from 2.75” box BTN OHP/Pull-Down: 3x5/8 @ 135/200
Feb 24th
Feb 23rd
1 note
6 tags
DE Deadlift
DE Deficit Deadlift: 12x2 @ 255+64lbs chain, from 2.75” box
Feb 22nd
2 notes
3 tags
Feb 21st
3 notes
5 tags
Feb 21st
2 notes
7 tags
Feb 14th
6 notes
7 tags
ME Overhead
ME Overhead Press: 6/4/3/2/1/1/1/1/F @ 95/115/135/155/175/185/195/205/215 Overhead Press/Pull-Down: 2x10/10 @ 135/200
Feb 14th
Find where your last name is most common →
rippedfuel: amandastartsover: Australia UK New Zealand Canada US I’m actually really surprised to see this…..I figured UK, even though my last night is apparently an insult over there.  But Australia and New Zealand…..hmmmm  France, Spain, UK, Netherlands and Argentina. Yeah that pretty much sums me up pretty well. lol Fascinating. This also confirmed what I’d suspected - after...
Feb 13th
12,972 notes
11 tags
Feb 11th
7 notes
8 tags
DE Overhead
DE Overhead Press: 12x2 @ 105+64lbs chain Overhead Press/Wide-Grip Pull-Down: 5x5/8 @ 170/200 BTN Snatch-Grip OHP: 1x14 @ 95 Bench was occupied & I had strongman on the brain, so I decided to *finally* try overhead pressing w/chains. I recommend it.
Feb 10th
10 tags
Feb 9th
2 notes
12 tags
Vasily Alekseyev, 1942-2011 →
What. The. Hell.  Vasily Alekseyev died on November 29, 2011. That was the day after Thanksgiving, so I was on something of a media fast, and it’s understandable that I missed the initial announcements. Nevertheless, I don’t understand how I remained unaware of this fact for OVER TWO MONTHS. Were people talking about this and I just missed it? Or did we all miss it? One of our legends...
Feb 9th
4 notes
7 tags
Feb 9th
2 notes
9 tags
DE Deadlift
DE Deadlift: 12x2 @ 275+64lbs chain Squat: 3x6 @ 315 Anderson Squat: 2x6 @ 225 Front Squat: 1x12 @ 135
Feb 8th
2 notes
9 tags
ME Bench
ME Bench:6/4/3/2/1/1/F @ (135/185/205/225/245/265/285)+64lbs chain Overhead Press/Deficit Pendlay Row: 5x5/6 @ 165/225 from 4.5” box Snatch-Grip BTN OHP/Yates Row: 3x12/6 @ 95/225 Atlas Stone to Chest: 2x1 @ 220lb stone Wasn’t really supposed to be playing w/the stones today, but when I saw the brand-spanking new 220lber, I couldn’t resist. More tomorrow…
Feb 7th
9 tags
ME Deadlift
ME Deadlift: 8/4/3/2/1/2x1 @ 255/305/345/375/405/435, hook grip Deficit SLDL: 3x5 @ 345, from 2.75” box First time max pulling w/a hook grip. Think I prefer it to alternating grip.
Feb 4th
1 note
9 tags
DE Bench
DE Bench: 12x2 @ 185+64lbs chain Overhead Press/Wide-Grip Pull-Down: 3x6/8 @ 155/200 Alternating DB Curl: 1x16 @ 40
Feb 3rd
1 note
6 tags
DE Deadlift
DE Deadlift: 12x2 @ 255+64lbs chain Atlas Stone to Chest: 10x1 @ 175lb stone, no rest Deficit Atlas Stone to Chest/Atlas Stone Good Morning/Sandbag Carry: 3x1/6/150’ @ 175lb stone from 5” blocks/175lb stone/150lb bag
Feb 1st
1 note
January 2012
34 posts
8 tags
ME Bench
ME Bench: 8/6/4/3/2/1/1/1/6x1 @ 135/185/205/225/245/265/285/305/315 Overhead Press/Wide-Grip Pull-Down: 5x6/8 @ 155/200 Deficit Pendlay Row: 3x8 @ 225, from 2.75” block Atlas Stone Row: 3x4 @ 175stone
Jan 31st
1 note
11 tags
DE Bench
DE Bench: 12x2 @ 170+64lbs chain Overhead Press/Wide-Grip Pull-Down: 5x6/8 @ 155/200 Sled Dragging: 8x20:10 @ tire+160 Feeling stronger & being lighter. Volume-reduction rebound FTW!
Jan 25th
10 tags
DE Squat
DE Squat: 12x2 @ 235+64lbs chain, in Chucks Box Squat: 5x5 @ 300 to 14.5” box Sled Dragging: 8x20:10 @ tire+160 Taper week in effect, so trying to keep workload relatively low, but always do DE work on my taper weeks as speed is my greatest weakness. Switched back to Chucks from oly shoes for today, & intend to keep them as my squat shoes for the next cycle, see how it goes - I...
Jan 24th
1 tag
IIFYM: Didn't mean to set off a shitstorm
So an idle rant on my little-trafficked training blog seems to have played a part in setting off a little shit-storm re: IIFYM. Strange - nothing I’ve done yet has garnered so many views or followers. My apologies to those of you for whom this has been an energy-suck. That said, my stance on IIFYM remains the same, and I think it’s a tune that’s offensive to the silent majority...
Jan 23rd
6 notes
1 tag
More observations on IIFYM
Seems to me that most of the people out there touting IIFYM started out their fitness journeys as skinny dudes. Congratulations, you are someone that has to eat a shit-ton to gain weight - taking in enough calories to do so while sticking to “clean” foods might be exhausting and unpleasant, hence the dabbling in junk food. But before you convince me that IIFYM as it’s being...
Jan 22nd
7 notes
1 tag
Iron Actualization: IIFYM? →
iamanthonyhouse: ironactualization: I’m damned tired of seeing skinny 25-year-old twits posting about “If It Fits Your Macros” & posting about eating Poptarts while posting shots of their abs (meanwhile never once posting a load for any of their training). You know what fits my fucking macros? Lean protein and green veggies and… What I don’t understand is the conception that people who...
Jan 22nd
32 notes
7 tags
IIFYM?
I’m damned tired of seeing skinny 25-year-old twits posting about “If It Fits Your Macros” & posting about eating Poptarts while posting shots of their abs (meanwhile never once posting a load for any of their training). You know what fits my fucking macros? Lean protein and green veggies and fucknot else. At least if I want to get lean, that is. Stop touting your shit...
Jan 22nd
32 notes
9 tags
DE Bench
DE Bench: 12x2 @ 200+64lbs chain Snatch-Grip BTN OHP/Wide-Grip Pull-Down: 3x12/10 @ 105/180 JM Skullcrusher: 1x20 @ 105 Narrow-Grip Pull-Down: 1x12 @ 180 Sled Dragging: 8x20:10 @ tire+160
Jan 20th
9 tags
DE Squat
DE Squat: 12x2 @ 275+64lbs chain GHR/GHR Sit-Up/Bueler/Bulgarian Split Squat: 3x10/15/8/10 @ BW/BW/80/BW Sled Dragging: 16x20:10 @ tire+160
Jan 18th
9 tags
ME Bench
ME Bench: 8/6/4/3/2/1/1/1/5x1 @ 135/185/205/225/245/265/285/305/315 Bench/Deficit Pendlay Row: 3x6/6 @ 245/225 from 2.75” box Snatch-Grip BTN OHP/Pull Down: 3x8/10 @ 115/200 Cable Triceps Extension: 1x20 @ 90 Sled Dragging: 16x20:10 @ tire+160
Jan 17th
6 notes
14 tags
ME Squat
ME Squat: 6/4/3/2/1/1/3x1/2x2 @ 135/225/275/315/355/385/415/405 Squat: 5x6 @ 315 1.5 Squat: 3x6 @ 225 Bulgarian Split Squat: 3x10 @ BW Sled Dragging: 16x20:10 @ tire+160
Jan 14th
1 note
12 tags
AM GPP - Sled Intervals
Sled Dragging: 20x30:25 @ tire+90lbs, fasted
Jan 13th
11 tags
DE Bench
DE Bench: 12x2 @ 185+64lbs chain Bench/Pull-Down: 3x7/8 @ 245/200 Snatch-Grip BTN OHP/Ring Row: 5x10/8 @ 115/BW JM Skullcrusher: 1x12 @ 115 Tire Slam Intervals: 8x20:10 @ 20lb club Sled Dragging: 16x20:10 @ tire+160
Jan 13th
11 tags
AM GPP - Jumping Rope
Jumping Rope: 10x200, rest to HR down to 120 between rounds, fasted
Jan 12th
12 tags
AM GPP - Sled Intervals
Sled Dragging: 30x30:25 @ tire+90lbs, fasted
Jan 11th
13 tags
DE Squat
DE Squat: 12x2 @ 255+64lbs chain Squat: 1x20 @ 255 Deficit SLDL: 5x6 @ 335, from 2.75” box Plank: 1x120 @ BW Sled Dragging: 16x20:10 @ tire+160 Finally getting some traction on BW & inches.
Jan 11th
11 tags
AM GPP - Sled Intervals
Sled Dragging: 20x30:25 @ tire+90lbs, fasted
Jan 10th
sic-itur-ad-astra asked: hey! love following your workouts. i've seen that you're starting to mark some WOs as 'fasted.' are you practicing any particular fasting protocol? if so, how do you like it?
Jan 10th
13 tags
ME Bench
ME Bench: 6/4/3/2/1/1/1/5x1 @ 135/185/225/245/265/285/305/315 Bench/Pendlay Row: 3x6/6 @ 245/245 Snatch-Grip BTN OHP/Yates Row: 3x10/12 @ 115/205 JM Skullcrusher, paused/Pull-Down: 2x10/10 @ 115/180 Concentration Curl: 1x6 @ 45 Sled Dragging: 16x20:10 @ tire+160
Jan 10th
1 note
11 tags
AM GPP - Jumping Rope
Jumping Rope: 2x100/10x200, rest to HR down to 120 between rounds, fasted
Jan 9th
11 tags
GPP - Sled Intervals
Sled Dragging: 30x30:25 @ tire+90lbs
Jan 9th
9 tags
GPP - Jumping Rope
Jumping Rope: 15x200, rest to HR down to 120 between rounds, fast deliciously broken pre-training.
Jan 8th
9 tags
ME Squat
ME Squat: 6/4/3/2/1/1/5x1 @ 135/225/275/315/355/385/415 Squat: 3x6 @ 315 GHR: 3x8 @ BW Sled Dragging: 8x20:10 @ tire+160 This session took forever. It was my first time squatting heavy post-taper, so that + this week’s two-a-days & hypocaloricness left me feeling wonky under a heavy bar. Could do it, but didn’t feel that confident. Also spent a lot of time being hungry and...
Jan 7th
11 tags
AM GPP - Sled Intervals
Sled Dragging: 30x30:25 @ tire+90lbs, fasted Upped the rounds by 50% today as A. lots of adaptation going on, conditioning-wise and B. while body comp is shifting nicely, total bodyweight isn’t moving yet (and I flat-out need it to move).
Jan 6th
1 note
9 tags
DE Bench
DE Bench: 12x2 @ 170+64lbs chain Snatch-Grip BTN OHP/Pull-Down: 5x8/8 @ 115/200 JM Skullcrusher/DB Concentration Curl: 3x12/8 @ 115/40 Tire Slam Intervals: 8x20:10 @ 20lb club
Jan 6th
1 note
8 tags
AM GPP - Jumping Rope
Jumping Rope: 2x100/10x200, rest to HR down to 120 between rounds, fasted Definitely some adaptation going on here - HR returning to 120 faster & faster.
Jan 5th
8 tags
AM GPP - Sled Intervals
Sled Dragging: 20x30:25 @ tire+90lbs, fasted
Jan 4th
8 tags
DE Squat
DE Squat: 12x2 @ 235+64lbs chain Deficit SLDL: 5x8 @ 315, from 2.75” box Sled Dragging: 8x20:10 @ tire+160
Jan 4th
9 tags
AM GPP - Sled Intervals
Sled Dragging: 20x30:25 @ tire+90lbs, fasted
Jan 3rd
8 tags
ME Bench
ME Bench: 6/4/3/2/1/1/1/1/5x1 @ 135/185/205/225/245/265/285/305/315(paused) Bench/Pendlay Row: 3x6/6 @ 245/245 JM Press to Pins/Yates Row: 3x10/6 @ 135/245 Snatch-Grip BTN OHP/Pull Down: 3x8/8 @ 95/200 Sled Dragging: 8x20:10 @ tire+160
Jan 3rd
2 notes
10 tags
AM GPP - Jumping Rope
Jumping Rope: 2x100/10x200, rest to HR down to 120 between rounds, fasted About damned ready for the calf->ankle DOMS to go away already, ready for some adaptation if this is going to be part of my programming.
Jan 2nd