geek lifter http://kwrhodes.com/blog "It's not easy -- Get over it!" Fri, 18 Nov 2011 19:20:37 +0000 en hourly 1 http://wordpress.org/?v=3.1.4 2011-11-18: Bench http://kwrhodes.com/blog/2011/11/18/2011-11-18-bench/ http://kwrhodes.com/blog/2011/11/18/2011-11-18-bench/#comments Fri, 18 Nov 2011 19:20:37 +0000 Administrator http://kwrhodes.com/blog/?p=866 Continue reading →]]> Shoulder horn: @5 – 200 reps (50, 50, 50, 50)
Hammer curls: @20 – 200 reps (25, 25, 25, 25, 25, 25, 25, 25)
Bench (w/sling shot): @185 – 15 sets, 3 reps (pause w/acceleration)
DB Rows: @70 – 3 sets, amrap (as many reps as possible)

]]> http://kwrhodes.com/blog/2011/11/18/2011-11-18-bench/feed/ 0 2011-11-17: Squat http://kwrhodes.com/blog/2011/11/17/2011-11-17-squat/ http://kwrhodes.com/blog/2011/11/17/2011-11-17-squat/#comments Thu, 17 Nov 2011 23:16:33 +0000 Administrator http://kwrhodes.com/blog/?p=864 Continue reading →]]> Box jumps (high box w/3 @45s on top): 10 sets, 2 reps
Hammer pulls: @60 – 3 sets, 10
Squat (w/spider bar, no hands):
@45 – 2 sets, 5 reps
@95 – 2 sets, 5 reps
@135 – 2 sets, 5 reps
@185 – 1 set, 2 reps
@225 – 1 set, 2 reps
@245 – 3 sets, 2 reps
@225 – 4 sets, 2 reps
Dead lifts: @275 – 10 sets, 3 reps …for speed

]]> http://kwrhodes.com/blog/2011/11/17/2011-11-17-squat/feed/ 0 2011-11-16: Conditioning http://kwrhodes.com/blog/2011/11/16/2011-11-16-conditioning/ http://kwrhodes.com/blog/2011/11/16/2011-11-16-conditioning/#comments Wed, 16 Nov 2011 23:26:16 +0000 Administrator http://kwrhodes.com/blog/?p=861 800M Run
Row (max speed): 500M, 5 sets
Prowler suicides:
@90 – 20yds/40yds, 5 sets
@100 – 20yds/40yds, 5 sets

…and that was more than enough!

]]> http://kwrhodes.com/blog/2011/11/16/2011-11-16-conditioning/feed/ 0 2011-11-15: Bench http://kwrhodes.com/blog/2011/11/15/2011-11-15-bench/ http://kwrhodes.com/blog/2011/11/15/2011-11-15-bench/#comments Tue, 15 Nov 2011 17:31:01 +0000 Administrator http://kwrhodes.com/blog/?p=858 Continue reading →]]> Bench (5RM):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@205 – 1 set, 5 reps
@215 – 1 set, 3 reps …failed
D/B shoulder press: @20 – 5 sets, 15 reps
D/B triceps French press: @20 – 100 reps (20, 15, 15, 15, 15, 15, 15)
Blast strap pull ups: 5 sets, max reps …total was somewhere above 100

]]> http://kwrhodes.com/blog/2011/11/15/2011-11-15-bench/feed/ 0 2011-11-14: Squat http://kwrhodes.com/blog/2011/11/14/2011-11-11-squat/ http://kwrhodes.com/blog/2011/11/14/2011-11-11-squat/#comments Tue, 15 Nov 2011 00:52:53 +0000 Administrator http://kwrhodes.com/blog/?p=856 Continue reading →]]> Good Mornings (3RM):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@315 – 1 set, 3 reps
@325 – 1 set, 1 rep …failed
Good Morning & Squat combo (to failure): @185 – 15 reps
Kettle bell swings: 100 reps (25, 25, 25, 25)
Sit ups: 100 reps (25, 25, 25, 25)
GHR: 100 reps (20, 20, 20, 20, 20)

]]> http://kwrhodes.com/blog/2011/11/14/2011-11-11-squat/feed/ 0 2011-11-11: Bench http://kwrhodes.com/blog/2011/11/11/2011-11-11-bench/ http://kwrhodes.com/blog/2011/11/11/2011-11-11-bench/#comments Fri, 11 Nov 2011 18:53:45 +0000 Administrator http://kwrhodes.com/blog/?p=854 Continue reading →]]> C/S Row: @25 – 5 sets, 15 reps of each
– Scapula contraction
– Full row
Dynamic Bench (w/Sling Shot) pause & explode:
@125 – 15 sets, 3 reps
Collar horn: @5 – 100 reps (25, 25, 25, 25)
Hammer curls: @20 – 100 reps (25, 25, 25, 25)

]]> http://kwrhodes.com/blog/2011/11/11/2011-11-11-bench/feed/ 0 2011-11-09: Conditioning http://kwrhodes.com/blog/2011/11/09/2011-11-09-conditioning/ http://kwrhodes.com/blog/2011/11/09/2011-11-09-conditioning/#comments Wed, 09 Nov 2011 23:32:04 +0000 Administrator http://kwrhodes.com/blog/?p=851 Continue reading →]]> Row: 3,000M
Run: 1 1/2 miles
Skater side steps: 1 min on, 1 min off for 10 minutes
KB swings: @35 – 1 min on, 1 min off for 10 minutes
Situps: 60 (20, 20, 20)
SLRs: 45 (15, 15, 15)

]]> http://kwrhodes.com/blog/2011/11/09/2011-11-09-conditioning/feed/ 0 2011-11-08: Bench http://kwrhodes.com/blog/2011/11/08/2011-11-08-bench/ http://kwrhodes.com/blog/2011/11/08/2011-11-08-bench/#comments Tue, 08 Nov 2011 23:00:53 +0000 Administrator http://kwrhodes.com/blog/?p=849 Continue reading →]]> Floor presses to 3RM:
@45 – 1 set, 10 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@205 – 1 set, 3 reps
@225 – 1 set, 2 reps …failed
80% for max reps: 1 set, 12 reps
Sled face pulss: @70 – 100 steps/reps down
Sled pull aparts: @70 – 100 steps/reps back
DB shrugs: @80 – 3 sets, 30 reps
DB rows: @65 – 3 sets, 15 reps

]]> http://kwrhodes.com/blog/2011/11/08/2011-11-08-bench/feed/ 0 2011-11-07: Deadlift http://kwrhodes.com/blog/2011/11/07/2011-11-07-deadlift/ http://kwrhodes.com/blog/2011/11/07/2011-11-07-deadlift/#comments Tue, 08 Nov 2011 00:04:47 +0000 Administrator http://kwrhodes.com/blog/?p=846 Continue reading →]]> GHR: 3 sets, 12 reps
Reverse Hypers: @270 – 2 sets, 25 reps
Deadlift (from 3 pin):
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@225 – 1 set, 5 reps
@275 – 1 set, 5 reps
@315 – 1 set, 5 reps
@365 – 1 set, 5 reps
@405 – 1 set, 5 reps
@455 – 1 set, 5 reps
@495 – 1 set, 3 reps …failed
Kettle bell swings: @35 – 1 minute on, 1 minute off for 10 minutes

]]> http://kwrhodes.com/blog/2011/11/07/2011-11-07-deadlift/feed/ 0 2011-10-28: Bench http://kwrhodes.com/blog/2011/10/28/2011-10-28-bench/ http://kwrhodes.com/blog/2011/10/28/2011-10-28-bench/#comments Fri, 28 Oct 2011 16:02:45 +0000 Administrator http://kwrhodes.com/blog/?p=841 Continue reading →]]> Sit ups: 15, Push ups: 10
Bench (w/@60 chains):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 3 reps
@155 – 10 sets, 3 reps
Super set, Hammer Curls: @35 – 10 reps
Pin press: @155 – 70 reps
Shoulder strap pull ups: 70 reps

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