Sunday Squat Session

So, today was 'horst, Will James, and myself at Grindhouse I.  Vanderhorst finally came out of the closet, but not in the way you hoped for, he just finally started lifting some weight that his sweet bod is capable of.  He worked those Corgi legs up to the following lifts:



Squat, 3x5 at 275 lbs
Press, 3x5 at 135 lbs
Clean, 5x3 at 205x4, 225x1

I worked up to

Squat, 3x5 at 185 lbs
Press, 3x5 at 115 lbs
Clean, 5x3 at 165 lbs (although a bit sloppy)

Will James worked to

Squat, 3x5 at 275 lbs
Press, 2x5 at 115 lbs, 1x5 at 135 lbs
Clean, 5x3 at 205 lbs

We tacked on some pull ups. chin ups for good measure.  Also, very important, we implemented the policy that all Grindhouse affiliates must provide protein shakes post workout for all grinders.  Cheers!

I'm here

Sorry for the delay fellas, apparently I can only use blogger on my phone right now.

Here are two dudes gettin huge. ya know, for inspiration.

new pre-deadlift routine

Grindhouse 1 Still in Business

Tonight was:

Me: 3x5 Squats at 175, 3x5 Bench at 145 and 1x5 Deads at 275
Horst: 3x5 Squats at 225, 3x5 Bench at 185 and 1x5 Deads at 275

both 3x5 chin ups (with some assistance from the blue band)

Personally, I think 'horst is sandbaggin'

here's some of the action...

Thursday - Craig

Squats
5-5-5-5-5
225-235-245-255-255

Boxer shorts intact.  Decent start.

Update from Grindhouse II (aka Grindhouse NGA)

I don't feel that this photo requires any explanation, but I'll give it to you anyway.

Sunday
5x5 Squats @ 225 lbs
One ripped pair of boxer shorts.

I did what I thought would be a nice, easy set of squats to work out the soreness from our Friday/Saturday hike and got more than I bargained for.  My glutes cannot be contained.

From here on out, I'll be following crossfit.com WODs as closely as possible with the equipment I have.

Monday
3-3-3-3-3-3-3 shoulder press
115-125-135-145-155-165 (fail after 1 rep)-145

Wednesday
Prescribed - 100 L-Pullups
What I did- 2 L-pullups, 12 regular pullups, 36 kipping pullups

More squats today......

With the new squat/bench/pull up station installed, The Grindhouse I grew in membership 100%.  You may recognize this beefcake by the bald spot...

I've begun the Starting Strength program, which consists of two alternating work days:

A: Squat 3x5, Bench 3x5, Deadlift 1x5

B: Squat 3x5, Press 3x5, Powerclean 5x3

Doing ABA then BAB on alternating weeks, on a Sunday/Tuesday/Thursday routine in the evenings.  After two workouts, I now have benchmarks for my work sets against which I'll measure progress.  Since strength is the name of the game, weight will be the only real measure of progress.  Weight and quads, and how I look in a tank top/short shorts combo.

Benchmarks for work sets are as follows:

Squat - 155

Bench - 135

Deadlift - 255

Press - 105

Powerclean - 150

Looking forward to my little quad doozers going to work and making massive man thighs while i sleep...

Daily insipration...

Some inspiration...

My back has been kinda jacked up since Sunday (tweaked it playing ultimate) but it's healing so hopefully will be back on the squats this week. Going for some medium intensity back squats on Wednesday as well as some straight leg deadlift to try to rehab the lower back a little. Probably go for a nice and easy 5x5x225 and then maybe up to 135 on straight leg deadlift. Might work in some pullups and overhead press as well.  Anyone in for a workout on Sunday afternoon?

And yes, I rarely actually do work at work... I just think about weight lifting and the stock market.

First ever post.  This is my goal.  Who's with me?