Hey guys. So this is mine and Chrissy's test week. She was busy so she couldn't lift but today I did some lower body plyos and tested my bench and military press max.
Todays workout went as follows:
Dynamic warm up/foam roll
-I did a ton of hip mobility today. I'm still rehabbing my hip and hoping I can squat pretty heavy this week
Next I worked up to and tied my box jump PR of 40 inches. I was pretty satisfied with this. It was a total of about 4 jumps.
Next I tried to establish a PR for kneeling jumps. I've never done these with weight so the form is still a bit rough around the edges. Here's a video:
This felt pretty good. I need to extend my hips farther but I definitely feel like I can go heavier.
My bench didn't go so hot. I did:
45x5, 135x2, 155x1, 175x1, 195x1, 205xmiss.
I'm not sure what's going on with my bench training but I havent been able to get it to budge. This is real frustrating considering I hit 205 at 132lbs and right now I'm in the high 140's.
On the plus side I hit a PR on my military press and got 135lbs. I'll take it as a small victory.
I should have some deadlift videos wednesday so stay tuned folks. Lookin for 440+. Until next time.
Tuesday, May 8, 2012
Friday, May 4, 2012
Steve 5/4/2012 rehab
Today I took a much needed day off for some rehab work.
While covering my exciting floor shift at the wellness clinic I did:
Foam roll 10 rolls each:
hips
quads
glutes
lats
back
I then did some more mobility work by doing:
10 shoulder dislocations
10 each side each direction fire hydrant circles
10 FMS squats
10 Thread the Needles
10 Spidermans
I also did some static stretching of my hip flexors and pecs because those are extra tight.
Today's exercise of the day is: Shoulder Dislocations
I love these as an upper body warm up or as a mobility drill. The more flexible you are the closer together you will be able to put your hands. Throw in 10 of these with a wooden dowel as part of your dynamic warm up before any upper body work and you'll feel the difference.
Well thats all for today folks. Until next time.
While covering my exciting floor shift at the wellness clinic I did:
Foam roll 10 rolls each:
hips
quads
glutes
lats
back
I then did some more mobility work by doing:
10 shoulder dislocations
10 each side each direction fire hydrant circles
10 FMS squats
10 Thread the Needles
10 Spidermans
I also did some static stretching of my hip flexors and pecs because those are extra tight.
Today's exercise of the day is: Shoulder Dislocations
I love these as an upper body warm up or as a mobility drill. The more flexible you are the closer together you will be able to put your hands. Throw in 10 of these with a wooden dowel as part of your dynamic warm up before any upper body work and you'll feel the difference.
Well thats all for today folks. Until next time.
Chrissy 5/4/12
So, I hadn't planned on working out at all today, but the other day at my internship one of the other interns was doing reverse band squats with a trainer. Intrigued, I wanted to try it out myself. So today during some down time one of the trainers helped me do the band squats. I thought it was so fun. It really helps at the bottom of the squat to get that explosive power to come back up. I tend to get stuck at the bottom of my squat so this was helpful for me. Another thing it helped me with was my fear of big weights. My squat PR is 110, but today I was able to hit 185 for 3. Usually when I see 45lb plates I get a little freaked out and miss the lift, but I was able to do it today because the bands were there to help. I felt really good about it too. I probably could have gone up to 200, but my back was hurting a lot due to my weak low back muscles so I decided to just stay at 185. That's pretty good for a 105lb girl! I'm really happy I tried this out and I'm happy with the outcome. Video is below!
That's it for today! Don't forget to check out my NEW PrettyStrong profile!!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/
That's it for today! Don't forget to check out my NEW PrettyStrong profile!!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/
Steve 5/2//2012
So I slacked a bit on logging my workout from Wednesday but here it is!
I use
Dynamic Warm up/foam roll
Incline bench: 45x5, 95x5, 120x5x7
Tabata push ups
Lateral raise: 25x10x4
Hammer Curl: 25x10x3
Barbell Curl 45x10x3
For those of you who don't know what a Tabata protocol is, it's when you do 20 seconds of an exercise, 10 seconds rest for a total of 4 minutes (8 rounds). You can use this with literally any exercise if you're looking for a quick workout. With my personal training clients I use it with biking, push ups, sit ups, russian twists, etc. I'm currently going to try and do Tabata push ups as a little extra help for my bench and conditioning.
Also, if you havent yet, check out m girlfriends PrettyStrong powerlifting page!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/
Thats all for today folks. May the 4th be with you!
I use
Dynamic Warm up/foam roll
Incline bench: 45x5, 95x5, 120x5x7
Tabata push ups
Lateral raise: 25x10x4
Hammer Curl: 25x10x3
Barbell Curl 45x10x3
For those of you who don't know what a Tabata protocol is, it's when you do 20 seconds of an exercise, 10 seconds rest for a total of 4 minutes (8 rounds). You can use this with literally any exercise if you're looking for a quick workout. With my personal training clients I use it with biking, push ups, sit ups, russian twists, etc. I'm currently going to try and do Tabata push ups as a little extra help for my bench and conditioning.
Also, if you havent yet, check out m girlfriends PrettyStrong powerlifting page!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/
Thats all for today folks. May the 4th be with you!
Wednesday, May 2, 2012
Chrissy 5/1/12 and 5/2/12
Wow I am so bad at remembering to update this! Sorry guys :) So I'm going to post my workouts from yesterday and today since I forgot to last night. Oops :)
My main lift yesterday was squat. It's been awhile since I've squatted, we didn't really realize till the other day. My workout went as follows:
Squat
5x45, 5x75, 5x95, 4x105, 5x95
Good Morning
10x45, 10x55, 10x65, 10x65
Hip Thruster
10x20x4
Hip Ad/Abduction
3x15x55 each
I only had about an hour so my workout was pretty short. I was excited that I was able to hit 105 for 4 on my squats. That's only 5 pounds away from my previous max of 110! Here is a video of my squat (5x95)
I came a little close on depth a few times but I think I hit it every time.
Moving on to today!! This morning my main lift was bench again. I think it was my best bench workout so far! It went as follows:
Bench
5x35, 5x50, 5x55, 1x60, 5x50, 2x55, 15x45
Tabata Push-Ups
20:10, ~7-8 every time
DB OHP
4x10x6
DB Row
4x10x6
DB Lateral Raise
4x10x6
DB Curl
4x10x6
DB Tricep Ext
4x10x6
I've never hit 55 for 5 before, so that was a huge accomplishment. That's 10 away from my previous max of 65. Unfortunately that wiped me out so I didn't do that great on the other stuff I did, although I did hit 45 for 15. Tabata push-ups are my nightmare. Push-ups in general are, actually. But I know they'll help my bench so I might as well suck it up. For those of you that don't know, Tabata is a 4 minute workout where you do the exercise for 20 seconds, and rest for 10 for 4 minutes. So you do 8 rounds total of the exercise. You don't want to go hard the first round, because the lowest number you get is your score. My first round I got 12, then it was all downhill from there. I averaged at around 7 or 8 a cycle, but my lowest number was 6. It was definitely a tough workout this morning, I'm already sore!
Sorry for the long post guys. Had to make sure I fit everything in from these last 2 days! I'm taking a day off tomorrow (thank god) then hitting deadlifts on Friday. Happy lifting!
My main lift yesterday was squat. It's been awhile since I've squatted, we didn't really realize till the other day. My workout went as follows:
Squat
5x45, 5x75, 5x95, 4x105, 5x95
Good Morning
10x45, 10x55, 10x65, 10x65
Hip Thruster
10x20x4
Hip Ad/Abduction
3x15x55 each
I only had about an hour so my workout was pretty short. I was excited that I was able to hit 105 for 4 on my squats. That's only 5 pounds away from my previous max of 110! Here is a video of my squat (5x95)
I came a little close on depth a few times but I think I hit it every time.
Moving on to today!! This morning my main lift was bench again. I think it was my best bench workout so far! It went as follows:
Bench
5x35, 5x50, 5x55, 1x60, 5x50, 2x55, 15x45
Tabata Push-Ups
20:10, ~7-8 every time
DB OHP
4x10x6
DB Row
4x10x6
DB Lateral Raise
4x10x6
DB Curl
4x10x6
DB Tricep Ext
4x10x6
I've never hit 55 for 5 before, so that was a huge accomplishment. That's 10 away from my previous max of 65. Unfortunately that wiped me out so I didn't do that great on the other stuff I did, although I did hit 45 for 15. Tabata push-ups are my nightmare. Push-ups in general are, actually. But I know they'll help my bench so I might as well suck it up. For those of you that don't know, Tabata is a 4 minute workout where you do the exercise for 20 seconds, and rest for 10 for 4 minutes. So you do 8 rounds total of the exercise. You don't want to go hard the first round, because the lowest number you get is your score. My first round I got 12, then it was all downhill from there. I averaged at around 7 or 8 a cycle, but my lowest number was 6. It was definitely a tough workout this morning, I'm already sore!
Sorry for the long post guys. Had to make sure I fit everything in from these last 2 days! I'm taking a day off tomorrow (thank god) then hitting deadlifts on Friday. Happy lifting!
Tuesday, May 1, 2012
Chrissy 4/30/12
Hey guys! I'm so bad at this whole blogging thing! This weekend was a big one for me-it was my last dance show at IC! So sad! I had a show at 2pm and 8pm on Sunday, and I was in 6 dances so by Sunday night I was exhausted. They went well, though, and the senior dance was so much fun! I hope it wasn't my last time dancing ever, I'm really going to try to find a place to dance back home. BUT, you came here to read about my workouts not my dance show so lets get to it...
My main lift today was bench. Steve is making me bench 2 days a week now because my bench is so bad. I hate it but I know its good for me. My workout today went as follows:
Bench:
5x35, 5x45, 5x50, 2x55, 10x45
OHP/Upright Row:
10x27.5x4 each
Fly:
12x12.5x3
Hammer Curl:
10x6x4
Tricep Ext
10x12.5x4
Band-pull apart x25
Hip Thruster:
3x15
Here is a video of my bench:
And I'll leave you with a picture of the seniors from my dance show!
Happy lifting everyone!
My main lift today was bench. Steve is making me bench 2 days a week now because my bench is so bad. I hate it but I know its good for me. My workout today went as follows:
Bench:
5x35, 5x45, 5x50, 2x55, 10x45
OHP/Upright Row:
10x27.5x4 each
Fly:
12x12.5x3
Hammer Curl:
10x6x4
Tricep Ext
10x12.5x4
Band-pull apart x25
Hip Thruster:
3x15
Here is a video of my bench:
And I'll leave you with a picture of the seniors from my dance show!
Happy lifting everyone!
Steve 5/1/2012 Deadlifts
Today's workout went decently. My deadlift has been feeling tight and didnt feel exactly on this morning but I'm going to attribute that to the fact that it was 8am and I lift like shit in the morning. I was also slightly rushed so I didn't get to do as much as I would have liked. Today's workout went as follows:
Dynamcic warm up/foam roll
Deadlift: 3x135, 2x225, 1x315, 1x315, 1x365, 2x405, 2x405, 1x405, 1x 405, 1x405
I wanted to hit 405 for 5 doubles but I just wasn't feeling 100%. Also, Moe's Monday reared its ugly head during my first set. Here's what I mean:
I dont know about you but I find me farting during deadlifts hilarious.
Anyway, I tried to squat after this but my lower back was so tired that it couldn't keep the pressure off of my hip so I stopped and finished the day with 4x15 KB swings @ 45lbs.
Today's exercise of the day is: Iron Crosses
Ignore the annoying dialogue. These are another good one for warming up the hips and I do them on a daily basis. Do 10 each leg as a part of your dynamic warm up.
Well, that's all for today folks. Until next time, stay pissed.
Dynamcic warm up/foam roll
Deadlift: 3x135, 2x225, 1x315, 1x315, 1x365, 2x405, 2x405, 1x405, 1x 405, 1x405
I wanted to hit 405 for 5 doubles but I just wasn't feeling 100%. Also, Moe's Monday reared its ugly head during my first set. Here's what I mean:
I dont know about you but I find me farting during deadlifts hilarious.
Anyway, I tried to squat after this but my lower back was so tired that it couldn't keep the pressure off of my hip so I stopped and finished the day with 4x15 KB swings @ 45lbs.
Today's exercise of the day is: Iron Crosses
Ignore the annoying dialogue. These are another good one for warming up the hips and I do them on a daily basis. Do 10 each leg as a part of your dynamic warm up.
Well, that's all for today folks. Until next time, stay pissed.
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