cookie's powerlifting and golf log - Page 10

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cookie's powerlifting and golf log

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12-31-2008 , 10:43 AM

#226

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

title is misleading, GOLF PLZ

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12-31-2008 , 10:55 AM

#227

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

If I claim that the golf is GPP are you happy then?

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12-31-2008 , 11:08 AM

#228

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

if I knew what the **** GPP is, then maybe...

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01-02-2009 , 09:26 AM

#229

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Today should be fun, especially looking forward to one legged squats.

8x2 squat low box 40 % + light bands
8x1 Deadlift 50%
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Ab WORK
Barbell Shrugs: 3 sets of 15 reps

Im still hung overish from new years, but usually training is the best cure for that. . .

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01-02-2009 , 02:23 PM

#230

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday 2/1/09

DE LOWER

Low box squat light band *2* + 1 extra circle
8x2x60 + band

Sumo Deadlift
8x1x90

RH 3x8x30

One Legged Squat on metal box, supported
10xright leg no support
5xleft leg no support
3x10xleft+right support when needed

Wahlgren Abs
3x15x5 kg

DB shrugs
3x15x27,5

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01-04-2009 , 10:24 AM

#231

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday week 1

DE bench
8x3x45 + double light band *1*

JM press
5x20 30 40 45 45 45

One Arm Standing DB Press
2x8x25

Facepulls
3x12x20 very strict

Allan-Sune Pulldown
3x8x50

Preacher Cable curl
20x35

Last edited by cookie; 01-04-2009 at 10:35 AM.

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01-05-2009 , 03:35 PM

#232

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday ME sq/dl week 2

Reverse strong band *1* 1 circle. Takes som off in the bottom, free in the top
2x5x55
4x75
3x90 100 110 120 130 140 150 155 160 165 170 (375lbs)

Safety bar seated GMs
5x20 40 50 50

GHR
5xme 5 5 10 10

Dimel deads
20x60 60 60

RH
3x8x32,5

Seated Cable abs
5x15x55

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01-06-2009 , 10:01 AM

#233

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

My foam roller arrived today, looking forward to try it out, I do expect lots of pain.

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01-06-2009 , 12:23 PM

#234

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

Yeah, did you get the low or high density one?

Start slow, enjoy the pain, and buy a tennis ball.

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01-06-2009 , 02:13 PM

#235

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Quote:

Originally Posted by anklebreaker

Yeah, did you get the low or high density one?

Start slow, enjoy the pain, and buy a tennis ball.

Dunno about density, its pretty hard, but only thought there was one kind so just shipped the first one on google, probably overpaid a bit, but yay lazyness.

The pain is kind of a letdown, I thought it would be worse, I have a pretty high tolerance for pain, yay kneewraps, but I might also just be doing stuff wrong.

I think Ill just drop it off at my gym, seems like Ill get best use of it PWO.

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01-06-2009 , 03:12 PM

#236

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

I was looking around elitefts, and this is the foam roller I have:

http://www.flexcart.com/members/elit...&m=PD&pid=1468

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01-07-2009 , 03:29 PM

#237

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wednesday Week 2
Bench
5setxbar
2x5x50
3x70 80 90
Shirt 40 Fury
4 board 3x140
1x165 170 170

All decent lifts

Shirt off
6b 3x130
7b 3x140 150

DB Rows
15x27,5 32,5 37,5

Facepulls
3x10x20

YTWLs
12-12-12-12xsmall bar + locks

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01-07-2009 , 03:36 PM

#238

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

Black is high density. Work through the pain.

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01-08-2009 , 06:45 PM

#239

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

A little foam rolling today +

GPP:
10x10 pushups spread over like 2 hours

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01-09-2009 , 03:39 PM

#240

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday week 2

DE LOWER

Low box squat light band 6 - 1
7x2x60 + band
2x70 + band

Sumo Deadlift
7x1x90
1x120 140

RH 3x8x35

One Legged Squat on metal box, supported when needed
4x10xleft+right

Wahlgren Abs
3x10x5 5 10 10 10

DB shrugs
3x15x30

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01-09-2009 , 04:51 PM

#241

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Some foam rolling quads, hams, IT band, glutes and back.

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01-11-2009 , 01:59 PM

#242

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday week 2

DE bench
10x3x55 + double light band *1*

JM press
5x20 20 40 50 50 50

One Arm Standing DB Press
5-8x27,5
8x20

Facepulls
3x12x20

Allan-Sune Pulldown
3x8x55

+

Some fooling around with a new squat suit.

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01-11-2009 , 02:00 PM

#243

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Was way to hungover... :-(

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01-12-2009 , 04:20 PM

#244

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday week 3

Reverse strong band *1* 1 circle. Takes som off in the bottom, free in the top
3x105 115 125 135
1x145 155 165 175 185miss 185 (407 lbs)

Safety bar seated GMs
5x20 40 40 40

GHR
5xme me +light band +light +light

Dimel deads
3x20x70

RH
3x8x37,5

Seated Cable abs
2x15x60
3x15x45

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01-14-2009 , 03:06 PM

#245

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wednesday Week 3

Bench
2setxbar
2x5x50
3x70 90
Shirt 40 Fury a bit tighter than last time, seam a little above elbows
3x125 air
2x155 air
1x170 with signals very good lift. The shirt did make some scary sounds...

EZ extensions + chains 26 kg total
5x0 10 35 + bar and chains
16x25 + bar and chains

DB Rows
6left-6rightx27,5
19-24x40
37-30x40 with straps

Facepulls
3x12x20

YTWLs
12-12-12-12xsmall bar + locks

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01-16-2009 , 03:17 PM

#246

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday week 3

DE LOWER

Low box squat light band *1* 1 circle
2x75 75 80 80 90 90 90 90 + band tension

Sumo Deadlift
2x100 100 100 110 110 135
1x150

RH 3x15x40

One Legged Squat on box no support
2x10xleft+right
2x1xleft+right on floor

Wahlgren Abs
15x5
10x10 15 15

Wahlgren abs high
7x15
8x5

DB shrugs
18x37,5
15x37,5
12x37,5

Overall a very good workout

Last edited by cookie; 01-16-2009 at 03:25 PM.

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01-16-2009 , 03:50 PM

#247

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

How's the mobility work and foam rolling going?

Get a tennis/lacrosse/baseball (in order of efficacy and pain) for more targeted soft-tissue work (glutes/piriformis, calves/peroneals, shoulder/infraspinatus).

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01-16-2009 , 04:17 PM

#248

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

I just did some foam rolling before showering. Im getting better at it since it hurts quite some now...

I still need to get it to the gym instead, I dont really have room to roll around here.

Ill try to pick up some balls sometime soon.

Mobility work isnt really happening atm.

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01-16-2009 , 04:22 PM

#249

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

Fwiw, I've started using an A/B template for mobility work that I alternately use before lifting. I just pick one 15 mins before heading to the gym and do at at home. Really helps.

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01-16-2009 , 04:30 PM

#250

Jihad

Pooh-Bah

Join Date: Feb 2005 Posts: 3,835

Cookie,

I know I remember you asking about foam rolling stuff in the **** thread, now you're doing it I guess. Did you find anything of value on the web, and could you share the link? I'm sure it's in here somewhere but I'm lazy.

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