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Training for the Week of 11/10 – 11/16

November 16th, 2008 Posted in Workout Logs

This was a very busy week as we saw a round of layoffs smash their way through our ranks at work. One of the principle software engineers was let go today, thereby increasing my workload. Due to this increased workload, I barely got in a second weight training workout this week. However, I did get in all 3 kickboxing workouts, which is still good news.

Also check out a squat demonstration at the bottom of this post.

Kickboxing

Kickboxing went pretty well, although I’ve been forced to take some time off previously so there was a bit of a feeling of “getting back into it”. I need my cardiovascular system to be stronger and the best way to do that, is to attend each kickboxing workout and to push myself harder than anyone else in class. That’s it.

Weight Training

Since I am of the philosophy that something is better than nothing, I made sure to get in the weight room for some extra sets of pull ups, bench presses, and 1 leg squats. For that particular workout I only had about 30 minutes to get in and get out, so I did what I could.

I hate smith squats.

Training Log

Monday 11/10 – 60 mins kickboxing

Tuesday 11/11 – Off

Wednesday 11/12 – 5 mins warmup

AM Workout
1a) Smith squats – 45 x 10, 90 x 7, 120 x 5, 125 x 5, 130 x 4, 90 x 12
1b) Lying v-ups – 25, 20, 15
2a) Incline dumbbell bench – 40 x 7, 70 x 7, 75 x 4, 75 x 4
2b) Calves on sled – 45 x 12, 70 x 13, 70 x 15
3a) Chin ups – 0 x 7, 25 x 5, (35 x 2, 0 x 4)
3b) Lying v-ups – 20, 20

PM Workout – 60 mins kickboxing

Thursday 11/13 – Off

Friday 11/14 – 5 mins warmup

Mid Afternoon Workout
1a) Pyramid Pull Ups – 1,2,3,4,3; 1,2,3,2; 1,2,3,2
1b) Sit ups – 25, 20 Bench press – 135 x 12
2a) Bench press – 185 x 5, 205 x 5, 225 x 1, (215 x 2, 135 x 10 (superfast))
2b) 1 leg squat – 0 x 5, 0 x 5, 0 x 7

PM Workout – 60 mins kickboxing

Conclusion

Smith squats stink as usual, but that is the only way I am going to get a significant load on my legs. Front squats and hack squats just aren’t the answer. I will just have to suck it up and maintain with smith squats for a couple more weeks until I plateau.

My abs are weak dude. In kickboxing I am the first one to be exhausted during flutter kicks, sit ups, or any other ab exercise. My abdominal endurance is weak. To fix this I am going to try to integrate yet more ab training into my workouts as supersets to some of the bigger exercises.

Bench pressing 225 was nice I guess, but I really wanted to get it for 2. I remember when 225 x 5 was part of my warm up. I will reach this level again before next spring as long as I keep doing one heavy chest press workout each week. Also, I am doing more direct heavy tricep work now, so as to increase my pressing strength. Check out the top 5 best tricep exercises.

Chicks Squatting

I am posting the following video for three reasons:

1. Gentlemen, for your viewing pleasure, may I present hot chick weight training.
2. Ladies, if this girl can squat, so can you. Suck it up and squat, even if you have to use the smith machine like my lame ass.
3. Everyone, watch as her hips rise first out of the hole. This is bad. Even though I give this girl props for back squatting 145 lbs with free weights, she really needs to investigate exactly why her body is not moving as a single unit and why her hips are rising first. If this is you, you might need to focus on working your hip drive. The hips should drive the body up out of the hole, while keeping the chin and chest up. I think what she is doing, is pushing with the legs first and then driving with the hips. Hip drive should come first.

Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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