Commanding My Body

[Commander]

Originally Posted by bigbear6708

looking good man, watching your front squat video made me realize i have not done them in well over a year..i think ill incorporate them into my next DC blast...looking good tho bud!

I haven't done them in ages as well, no excuse for that, their a solid exercise. Time to rock them.

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Snatch Grip Deficit Deadlift - no belt for any sets

warmup with bar
120, 170, 206x1
256, 276, 296, 316, 336, 356, 376x3
386x3 http://www.youtube.com/watch?v=vQzLYmL1IHE

Unlike last week, I was absolutely focused during deadlifts, attempting to kill each rep and remembering to brace my core.

Weighted Sit ups
25, 35, 50, 35, 25x8

ss w/

Back extensions
BWx8, 4 sets

ss w/

Plyo Pushups
BWx3, 8 sets (I would throw in one set after situps and one after back extensions)

Great workout, followed by leg stretching and foam rolling....ahhh, heaven.

[tmkeehn]

Nice deadlifts. Are there any advantages to doing the snatch grip like that, other then to help transition?

[Commander]

The snatch grip (especially combined with the deficit) increases the range of motion. It forces me to get deeper. I am hoping to get a lot of carryover to my squat from this style of deadlift because of the longer ROM for my hips.

[Commander]

Tonight was a day off. Supposed to be Bible study, but opted not to go due to road conditions.

Played outside with my 5 year old, I had to make snowballs for him to throw at me since the snow was too light and fluffy, it was difficult for him to make snowballs. Spent some time with my wife and both children playing Super Mario Bro. Wii, we fought Bowser and lost gloriously. It is really hard to work cooperatively with 5 and 9 year olds, lol.

[bigbear6708]

lol, my wife is addicted to mario on wii!! lol

[Ellingham]

Originally Posted by Commander

Tonight was a day off. Supposed to be Bible study, but opted not to go due to road conditions.

Played outside with my 5 year old, I had to make snowballs for him to throw at me since the snow was too light and fluffy, it was difficult for him to make snowballs. Spent some time with my wife and both children playing Super Mario Bro. Wii, we fought Bowser and lost gloriously. It is really hard to work cooperatively with 5 and 9 year olds, lol.

Are you trying to blame the kids for not being able to beat bowser?

[Commander]

Originally Posted by bigbear6708

lol, my wife is addicted to mario on wii!! lol

It's a very fun game.

Originally Posted by Ellingham

Are you trying to blame the kids for not being able to beat bowser?

Caught red handed, ha ha, many of those glorious deaths were my own. I tried my best though.

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Starting 2010 off organized, I've always tried to keep track of PR's, but I made up a spreadsheet to print out and leave in my basement for tracking PR's. I always keep a log book, but sometimes when you switch exercises it's hard to find the old PR's for an exercise you're bringing back into the rotation (I know that sounds lame, but oh well). So now, with a seperate log and PR sheet, I'll be good to go.

The PR sheet will be staring at me each workout, reminding me of where I'm at and where I need to go.

Almost forgot to mention, that like 2009, I am going to keep my exercise list short, I figure focusing on a few exercises is the best way to measure progress.

Squat - and its variations
Lunge
GHR
Deadlift - and its variations
Good Morning
Bench - and its variations
Dips
Rows - and their variations
OH Press - and its variations
Chin-up
Barbell Curls
Skull Crushers

Obviously, there may be an exercise here and there that departs from that list, but those are the ones I'm focused on and tracking PR's for.

[Commander]

Strict OH Press
110, 120, 130, 140, 150, 165x3
115x11

Chin-ups
BW+5, 15, 25, 35x5
BWx8

Skull Crusher
60, 65, 70, 75, 80x5
60x10

[WorkoutMchne]

Originally Posted by Commander

Almost forgot to mention, that like 2009, I am going to keep my exercise list short, I figure focusing on a few exercises is the best way to measure progress.

Squat - and its variations
Lunge
GHR
Deadlift - and its variations
Good Morning
Bench - and its variations
Dips
Rows - and their variations
OH Press - and its variations
Chin-up
Barbell Curls
Skull Crushers

Very good thinking, always stick to the basics. There is no replacement for a squat, bench, deadlift, or military press. Your list has everything that you need.

[Commander]

Originally Posted by WorkoutMchne

Very good thinking, always stick to the basics. There is no replacement for a squat, bench, deadlift, or military press. Your list has everything that you need.

No doubt

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warmup:
Rollover to V-sit
Mountain Climbers
A few depth jumps
squats from the rack

Front Squat
150, 165, 180, 195, 210, 220x3
170x8

Lunge
10, 30, 50, 70, 90x5
30x13

Beat my numbers from last week on both the front squat and lunge, still owning the weight. Max reps sets are stopped when I start to slow down.

Stretching, foam rolling, some ab wheel rollouts. I LOVE the feeling of doing a bodyweight squat after stretching and foam rolling....I can hit rock bottom with no creaky joints, no pain, no tightness...I feel like my young kids in terms of mobility and flexibility....when I start my workout, that's another story, I feel like an old man the first few minutes, lol.

I saw the rollover to V-sit & mountain climbers in a recent DeFranco T-Muscle article, I really liked them as a warmup. The moutain climbers especially felt great and got my hips loose. The depth jumps and squats from the rack were to get my CNS primed.