Warm Up Max

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  • By Dale
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Warm Up Max

Maxed out in the squat buddy and back to Cardio

2/16 Saturday Lower

I didn’t feel much like training this morning so I let myself have the fun of doing singles.  I had wanted to work up to a heavy in the squat buddy to see where I was at so I did a few today.

135 X 3 sets of 6 with buffalo Bar.  Karl showed up and bitched at Mike for never changing the bar he uses so switched to the Ox Bar.  It is funny how good we are at pointing out what other people do wrong, but we are so sure that what we are doing is right that you can’t consider any other options. 

215 X 5, 255 X 3, 305 X 2, 345 X 2 in squat buddy, 395 X 1 in squat buddy, 435 X 1 in squat buddy and wraps, 455 X 1 in squat buddy and wraps.  I was satisfied with how the day went.  Nothing hurt more than it should and form stayed in tact.  I had another 20-30 pounds in me probably, but I will save that for another day.  I may follow this weeks squat buddy single with a single in briefs just to see how much more the briefs give me than the squat buddy.  Not had a pair of briefs on in a long time so it should be interesting…

Pit Shark Stiff Leg Deadlifts:  Used a stump strap for a handle looping it over my wrists so if functioned like a pair of wrist straps. 1 plate X 2 sets of 8, 2 plates X 2 sets of 8, 3 plates X 2 sets of 8. 

It wasn’t a ton of work, but I am still good and sore from it.  I will slowly start adding in more work to get some sort of work capacity back.  It is nice training with the Crew again.  Not back training hard yet, but the group dynamic helps everyone get better.

Monday 2/18 Upper

Finally got back to pulling the sled again and it felt good.  Just used a 25 on the sled with the upper body strap.  I mixed in triceps extensions, rows, iron cross with regular dragging.  3 laps non stop, then walked one, and finished with two more non stop doing the same mix of exercises.

Front and side raise combo with 10 lb plate: 4 sets of 10

Triceps pushdowns with light band: 5 sets of 20

Nothing Fancy but it got me back in the groove.  I am trying to listen to more books now to help work on some business skills and this is the perfect time to do that.  I listen in the car, but that is only about 35-40 minutes a day so adding the cardio back in will be a good time to burn some fat and learn at the same time hopefully. 



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