PIA's Powerlifting Journey

[Darth Biscuit]

That's all I need to hear man. Keep pushing that weight hard. What are you doing for cardio?

Either incline treadmill, bike or stair climber... Depends on how I feel... Don't do much running, knees can't take it anymore

I did notice today doing some barbell shrugs I actually have striations in my traps, never seen that before...

[P.I.A]

Either incline treadmill, bike or stair climber... Depends on how I feel... Don't do much running, knees can't take it anymore

I did notice today doing some barbell shrugs I actually have striations in my traps, never seen that before...

Do you swim? It's good for your joints

[Darth Biscuit]

Do you swim? It's good for your joints

In the summer some but don't really have anywhere to.

[Chimera]

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

[P.I.A]

Today I squatted ATG

2x5

3x3

5x2

I doubled my last PR today and it felt easy! Almost out of this place!

I feel like I should mention yesterday's smoker of a session.

5x 55m traveling lunges & sprint back to finish line

4x balls out sprints

Here's the kicker: all was done with gas mask and IBA (bulletproof vest)

Ouch!!

[P.I.A]

Today's training:

Bench press-

2x5

3x3

6x2

PR x2 on last set

Pause dips- 10x5 w/ 3 sec hold

Cable crossovers- 8x10 heavy!!!

[P.I.A]

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

This sounds freakin killer. I had a buddy who when deployed would lift for 1.5 hours then go into 1.5 hours of muy Thai and the related cardio and body weight drills. Ouch.... Just ouch.

[Chimera]

This sounds freakin killer. I had a buddy who when deployed would lift for 1.5 hours then go into 1.5 hours of muy Thai and the related cardio and body weight drills. Ouch.... Just ouch.

yeah, someone showed me how good the heavy bag is for cardio on my last deployment in 2009. I've tried to incorporate it ever since (when I have access to one; I no longer pay for gym

membership)

I hate burpees with a passion. But I've read from several sources how they're great for cardio. I've been doing them how they're done on Insanity for about a year now. I think they are called Level 1 drills... iinstead of going down and doing a single push up, I do 8 + 8 mountain climbers. Sometimes I do regular burpees but I hate em.

[P.I.A]

Yeah that's a good way to do them. Back when I was huge into crossfit, there was a workout where we had to do 100 burpees for time. I don't know whether or not I have ever done such a terrible training event in all my days. How's insanity going for you?

[dos poptarts]

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

 

What kind of heavy bag drills do you guys do?

[Chimera]

Yeah that's a good way to do them. Back when I was huge into crossfit, there was a workout where we had to do 100 burpees for time. I don't know whether or not I have ever done such a terrible training event in all my days. How's insanity going for you?

if I saw 100 burpees as the wod, I would stay at home.

I did insanity about 18 months ago. good supplemental workout, but it's too limited to be what it claims to be

[Chimera]

What kind of heavy bag drills do you guys do?

when I first started, it was just swinging as fast as possible - left, right, left, right.

Now I get a low, open stance (feet more than shoulder width apart, butt down but not low like a squat, core contracted as much as possible) fast but controlled hooks

[P.I.A]

Were finally on the move! Time to do my job! Training hasn't taken any breaks and my PRS are growing with each hard weightlifting session. As you could read from my other thread, rough times beset me but the gym was a constant I was able to release a lot of pent up anger. I've been following the same BB cycle that I've been using and hilariously, my maxes have increased!! Although my pride and joy (squats) has taken a back seat to the "bro" muscles. Tisk tisk!! But don't be mistaken! My pulls have taken a huge gain! 25lbs in a month and a half! Talk about freakin gains.

I don't want to make this thread an emotional dump, but I just want to say that I have really leaned a lot from you guys and I hope that I have taught you some (painful) lessons as well.

Back to destroying iron!

Today's training:

8x sets of weighted pulls ups (I did 15 consec. Pull-ups as a warm up! Not to shabby for 193 lbs)

Bent over rows 5x5 ( I wanna get this lift strong! I dot know why but it appeals to me)

Deadlift to shrug! 3,1,1,1,3 heavy heavy!

Superset- 4x

1. Neutral grip pulldowns

2. Straight arm push downs

3. Alternating arm pull-ups

Rough day!

How goes it?

[P.I.A]

if I saw 100 burpees as the wod, I would stay at home.

I did insanity about 18 months ago. good supplemental workout, but it's too limited to be what it claims to be

I agree! I did p90x for a full cycle and I was disappointed by the junk science displayed in its programming. Kind if the same thin for crossfit. But I'm not gonna get into that.