Archives For ab wheel

This past week has been relatively crappy kind of OK as far as training goes.

Monday was alright. Did all my prescribed sets for squats. I added reverse banded bench press to my "over warm up" at 410 lb before moving onto the work sets. Didn't get 5x5 on the bench press though (only 3 sets of 5).

Tuesday I did a neck workout prior to hitting up Mongolian (AKA STRONGolian) Grill. I like to train before going out to eat, so whatever I am eating becomes my post workout meal:

Mongolian Grill

Couldn't hit my usual over warm up front squat at 370 lb for whatever reason on Wednesday, and on Friday my entire body was achey and tired, and I didn't complete my typical warm up sets!

I was thinking about taking the weekend off just to rest, but figured that I might be able to hit a high bar squat PR on Saturday because I didn't do my full training session the day before. Turns out I was right!

High Bar Squat: 505 lb

I tried squatting this weight last week and missed, and I got pinned on the first attempt at 505 this Saturday.

I think I didn't get it the first time because I tried to cut the rep short and didn't plow down all the way to the bottom to bounce out of the hole, or I wasn't prepared to fight during the sticking point when coming up.

In any case, the second time I made sure to bury the squat and bounce out of the bottom, and mentally prepared myself for a potentially ugly-ass grinder.

Well, I got it!

This is a +5 lb PR.

I find that high bar squats are easier than low bar squat up to around 90-95% of 1RM. After that, it feels SIGNIFICANTLY harder than low bar squats because there's a certain sticking point that's difficult to overcome when ascending out of the hole.

Ab Wheel Rollouts x 6

I always feel like I'm one of the Transformers while doing these...transforming into some sort of crappy 1 wheeled, 2 legged vehicle or something.

I've been doing these along with dragon flags and L-sit chin ups at the beginning of my workout (during "warm up") just to get it out of the way. Lately, my core has been feeling a little harder. Very nice.

Anyway, check this out:

Stuff You Should Read

  1. How We Train by Glenn Pendlay
  2. Grippaldi the Great: How to Train the Overhead Press by Marty Gallagher

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Rogue Cannonballs.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 280 lb.

Paused up to 330 lb.

Paused again at 287.5  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • No power out of the bottom. Blah going to move on to work sets.
  • 287.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.3 sets instead of 5.

High Bar Squat

  • 287.5 lb: 13
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

Hook grip throughout the lift.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 3
  • 190 lb: 3,3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 6,6
  • 45 lb: 12
    • Drop set

Dragon Flag

  • 3

Ab Wheel

  • 5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Right Kicks: 3 minutes
    • 41 kicks
  • Jump rope: 3 minutes
  • Left Kicks: 3 minutes
    • 43 kicks
  • Jump rope: 3 minutes

L-Sit Chin Ups

Hook grip on the B&R bar.

  • 8,8

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 20
  • 70 lb: 12
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 20
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 20