Saturday, May 10, 2008

MGC6 - 06 of 23

My Wife - "What were you doing out there, it's been like two hours???"
Me - "I dunno, I just lift till I get tired. It always takes that long..."

I guess my workouts stretch longer than the planned hour. I have fun though! Here's what I did:

Warm Up
Change the garage light bulb (that's been out since winter)

Strength
Deadlift w/ Band for Form - 5 x 50k, 70k, 90k, 90k, 90k
Turkish Get Up - 1/1 x 16k, 20k, 24k, 28k (PR), 60lbs
Split Squat - 5/5 x 12k , 16k, 16k, 16k
Renegade Row (11" Foot Elevation) - 5/5 x 16k, 16k, 16k 16k

Conditioning w/ 16k Kettlebells - 1 minute work, 20 seconds rest, done twice
1. Walk with weights Overhead
2. Farmers Walk
3. Rack Walk
4. Farmers Walk

Grip
Pinch Barbell - 5 x Empty, 50lbs, 75lbs, 75lbs, 75lbs
2" Vertical Bar - 1/1 x 71, 96, 121, 131, 121, 121, 121, 131, 131

Notes
1. I've seen multiple videos of women doing turkish get ups with the 32k or 40k kettlebell, I couldn't stand the though of my PR still being only the 24k kettlebell, so today I finally got the 28k. I am very happy about that. I attribute the PR to motivation, as well as the recent stability focus of my training.

2. Deadlifts and split squats are both rising quickly. The weak muscles in my right hip are getting slaughtered every workout, and it is paying off in a big way. I tried elevating my front foot on the split squats, but I lack a good platform for it. A case of bottled water does not work, btw.

3. I upped the platform height on my renegade rows. It makes a big difference in the difficulty of the exercise. I had to widen my foot placement to compensate and will bring it back in over the next few workouts.

4. Grip was hard after all those farmers walks. I got it done though. V-bar is a fickle beast.

Today I reserved my hotel and train ticket for the grip contest. All I have to do now is show up!