Power Cleans, Overhead Press, Biceps

Garage

• Super set – Side lateral raises + Rear lateral raises
• 1 Power Clean then strict press to failure followed by push press to failure
• Barbell bicep curls – Drop sets

Power Cleans, Overhead Press, Biceps

Garage

• Super set – Side lateral raises + Rear lateral raises
• Standing Dumbell OHP
• Dumbell bicep curls – drop sets

OL Back Squats & Prowler

Eaton Barbell

• Leg extensions – single and double leg super set with hamstring curls
• OL Back Squats
• Reverse Hypers
• Hanging Leg Raises
• Blast Strap Push Ups – normally I wouldn’t mention these as I only did 2 sets to try them but I’m crazy sore today!
• Prowler <—omg FML

So now I know what the Prowler Flu is all about!  I was so ill after two fairly short passes and definitely thought I burned a hole in my lung.  The entire ride home took ever ounce of will power and determination I had to not puke.  Needless to say, I will be pushing the Prowler again on Wednesday…maybe with low handles.

6/10-6/27 – Training Updates

Eaton Barbell & Garage

Haven’t updated in a while.  Workouts have been pretty standard.  Front squats, back squats, deadlifts, OHP’s, and a lot of assistance work.  I did add in standing dumbell OHP’s which are of course awesome.

In other news, I caught a girl in Kroger the other day staring at my arm in complete disgust/bewilderment.  I’ll do an extra set of push downs in her honor this week.

OL Back Squats & Sumo Deadlifts

Eaton Barbell

• Leg extensions – single and double leg super set with hamstring curls
• OL Back Squats
• Sumo Deadlifts
• Reverse Hypers

I like grouping OL squats with Sumo DL’s even if one or the other is super light that day.  I think I prefer front squats to back sqauts if the sumo is going to be the primary heavy exercise that day.  Haven’t really done enough heavy/light ratio trails with this yet to be sure though lol.

Power Cleans, Overhead Press, Biceps

Garage

• Super set – Side lateral raises + Rear lateral raises
• 1 Power Clean then strict press to failure followed by push press to failure
• Drop sets – Dumbell bicep curls

Pretty standard OHP garage sesh.

Power Snatch Complex, Overhead Squat & Lunge

Garage

• Coffee Complex –   3 power snatches – 1 from the hip, 1 above the knee, 1 below the knee + 5 OH squats + bent over rows obv w/snatch grip – lost count on those – bar never touches the floor ’till the set is complete
• Overhead lunges with clean grip

I’m calling that mega set a Coffee Complex because it’s the type of stuff John Coffee used to have me do in training and we still talk on the phone all the time about these sorts of combinations.  He always helps me put together clever, challenging training sequences.

These lil funky garage sessions are always the most brutal.  My traps are so crazy sore today which feels absolutely awesome!  My glutes are also mad sore from the OH Lunges but thankfully not nearly as bad as last time.

Tomorrow is Power Clean and OHP with some accessory work…woo hoo!

Power Cleans, Overhead Press, Biceps

Garage

• Super set – Side lateral raises + Rear lateral raises
• 1 Power Clean then strict press to failure followed by push press to failure
• Super set – Barbell bicep curls + Dumbell bicep curls

I’ve missed logging a bunch of workouts but they were rather uneventful.  LOTS of walks with Stella which is great cardio for sure!

Front Squats

The Sweatt Shop

• Leg extensions – single and double leg super set with hamstring curls
• Front Squats

So obv I’m way behind as usual on logging my workouts lol, but I had to add this one due to the sickness of the group  down at The Sweatt Shop. Phil and Natalie Harrington have moved to the Cincinnati area so what a cool surprise to see Natalie when I walked in!  So Laura, Amy, Natalie and I all training…how cool is that?  I’m sure on some weekends Barb Page will be there too making it an even freakier group.  Pretty much every female strength athlete and bodybuilder I know always says how hard it is to find any females to train with so this is like the ultimate treat being able to train with three other hardcore female powerlifters!

Overhead Lunges & Overhead Squats

Garage

• Overhead lunges with snatch grip
• Overhead squats with clean grip

Quick lil’ garage workout this morning.  Although it wasn’t much, these are always the type of workouts that make me insanely sore lol.

Update:  As of Monday morning I’m completely in shambles!  I’m so ridiculously sore from the waist down it’s awesome lol.  Definitely going to have to make sure these exercises get added in every week.

Power Cleans & Overhead Press

Garage

• 1 Power Clean then strict press to failure followed by push press to failure <— high reps today!
• Super set – Side lateral raises + Rear lateral raises

Wow my lats are CRAZY sore today!  I’m guessing from the high reps?  Very cool though as my lats don’t get sore often.

Bench Press, Back & Arms

Eaton Barbell

• Bench Press
• Incline Dumbells
• Nautilus Lat Pull super set with Face Pulls with Spud Strap
• Cable bicep curls super set with  Rope pushdowns with drop sets

Pretty standard Monday night workout.  I know I’ve missed a few workout updates in the last couple of weeks.  Geez…no excuse either as I have the WordPress app on my BlackBerry lol.

Bench Press, Back & Arms

Eaton Barbell

• Bench Press
• Incline Dumbells
• T-Bar Row super set with Face Pulls with Spud Strap
• Mega Set – Cable bicep curls + Kettlebell bicep curls +  Rope pushdowns with drop sets <— so sick!

Bench Press, Back & Arms

Eaton Barbell

• Pressed out of the rack – strict followed by push press
• Side lateral raise super set with rear laterals
• Leg extensions – single and double leg super set with hamstring curls
• Overhead squats with snatch grip

Craig and I both weren’t feeling so hot so we kept it light but got in some good rep work.  Seeing Smitty’s new Sony Bloggie camera made the trip worth it.  I’m such a tech gadget dork lol.  Those little things are definitely neat!  Super tiny and lightweight and they record in 1080p for $149 shipped!