birchsport.com

Well, who knows how long my postings will last, but here goes…

Started my off-season workout routine tonight. Decided to use my modified Westside style routne as it has been the only thing that consistently works for me.

Tonight was Max Effort Squat night. Lifted rather late in the evening, so only did one exercise…deadlifts.

Warmed up with 3 sets of 10 reverse hyoers with now weight

Deadlifts

• 135×10x2
• 185×5
• 225×3
• 275×3
• 295×2
• 315×2
• 335×1
• 345×1
• 365×1
• 385×1
• 405×1

Wow is that pitiful! I did conventional pulls from about mid-shin. it’s start I suppose.

Birch

Excellent feeling workout

Warmed up with jumpropes: 100,50,50,50

Box Squats

• 135×5x2
• 225×3x2
• 225×3 <-added purple bands
• 225×3 <-added green bands
• 225×3 <-added green and purple bands
• 275×2 <-added green and purple bands
• 295×2 <-added green and purple bands
• 315×2 <-added green and purple bands
• 335×2 <-added green and purple bands
• 225×20 (no bands,full squats)

Overhead Dumbbell Squats (One Arm)

• 65×5
• 80×5
• 100×3
• 120×2

Windmills

• 55×5

Birch

EFX machine - 1000 strides

Box Squats

• 135×10
• 185+purple bandsx3×10

Overhead Dumbbell squats (1 arm)

• 65×5
• 80×5
• 95×5
• 105×3
• 115×3

Windmills

• 65×5

Birch

Hit the gym early for some EFX work.
Did a good vigorous 30 minutes and headed home.

Box Squats tuesday!!!

DE Bench Day

1500 strides on the EFX

Incline Bench

• 135×15
• 135×10
• 185×3x3 <- added purple bands
• 155×3x9

185 plus the bands was not moving as fast as it should’ve so I dropped it back down.

One-Arm Dumbell Presses

• 40×8 <- plus purple band hooked around foot and hand
• 60×5 <- same purple band

Windmills

• 60×8
• 85×5
• 100×2

Tricep Pushdowns (rope)

• 130×8x4

30 situps

Birch

Well, I have missed several posts to log my workouts, but will really try to get back to doing it more consistently.

I am planning on going back to a Westside style routine. WS is the only routine I feel I have made consistent progress with.

Current plans are:

• ME Squat - Sat
• DE Bench - Sun
• DE Squat - Tue
• ME Bench - Thu

Today’s workout:

1000 stride EFX warmup

Front Squats

• 135×8x2
• 185×6
• 225×5
• 275×2
• 295×1
• 225×8

Felt way too heavy, but what can I expect???

One-Arm Dumbell Overhead Squats

• 60×5
• 80×5
• 100×3
• 115×1 (snatch only)

I tried 115 twice with each arm and only successfully snatched it with my first try using the right arm. The first try for the left was cleaned successfully, but had to push press it up.

Leg Presses

• 200×10
• 200×6 (one leg at a time)
• 480×10
• 570×10

Hamstring Curls

• 90×8x2
• 130×8

Crunches

• 15

Birch

20 minute EFX machine.

12 minutes at ~168 strides per minute

Then 5 rounds of sprints for 30 seconds at ~260 strides per minute.

Squats

• 135×10
• 185×5
• 225×5
• 275×5
• 295×3

After working on updating our hosting and domain settings, I realized I had access to Wordpress, so decided to move the blog over here.  I have not updated it for 6+ months, so hopefully this will be the spark to keep it up to date.

Kettlebell swings and jumprope warmups

Front Squats

• 95×10
• 185×8x2
• 225×6
• 275×4

Jump Shrugs

• 230×10x2
• 280×6

Did a few windmills and some wrist wroller work.

Workout out with some friends who are just getting back into it after a looooong break. They did great for their first night back. Will have them do 2 fuulbody workouts a week for 4 weeks and go from there.

Birch

Did some jump rope and kettlebell warmups.

Good Mornings (waist high)

• 135×10x3
• 185×5x2

Jump Shrugs

• 230×10x2

Birch