Date: 10/16/2014
Team Lead: The Hoff
The Team: Cobra Kai, Clyde, The Hoff
The Workout: Squat/Bench Dead Lift
– Routine designed for POWER Lifts
– Cycle through Squat, Bench, Dead Lifts each round
– Rep format (sets of 20,15,10,5,5,5)
– Heavy weight reps to failure; last set DROP Weight Burnouts
Warm Up
– Stretching
Set 1: Starting Weight 135lbs
Squat x 20
Bench x 20
Set 2: Increase Weight 44lbs; Working Weight 179lbs
Squat x 15
Bench x 15
Set 3: Increase Weight 44lbs; Working Weight 223lbs
Squat x 10
Bench x 10
Set 4: Increase Weight 44lbs; Working Weight 267lbs
Squat x 5
Bench x 5
Set 5: Increase Weight 44Lbs; Working Weight 311lbs
Squat x 5
Bench x 5
Set 6: BURNOUTS – NO REST Dropping Weight keeping hands on bar
Bench x 5 (267lbs), Bench x 5 (223lbs), Bench x 5 (178lbs), Bench x 10 (135lbs)
Squat x 5 (267lbs), Squat x 5 (223lbs), Squat x 5 (178lbs), Squat x 8 (135lbs)
Reverse Grip Bench x 15 (135lbs)
Set 7: Dead Lifts 5 Sets of 5
Dead Lift Warm Up 135lbs x 20
Dead Lift 225lbs x 5
Dead Lift 269lbs x 5
Dead Lift 313lbs x 5
Dead Lift 357lbs x 5
Dead Lift 401lbs x 5 (Clyde only one that got 5. Hoff 3. Cobra Kai 2)
AAR:
Today, we grabbed all the weight bars and plates and wend OUTSIDE for the workout. Was really cool doing the power exercises outside and it felt like a Prison workout for sure. No I can see how those inmates come out so swollen as it’s pretty fun to be outside throwing around weight. Thankfully the bench held up and the racks that Cobra and Clyde built out there can handle so much weight. I have a feeling that we’ll be testing the structural integrity of those racks very soon.
Mad props to Clyde as this guy can dead lift a car if he wanted to. Effortlessly he approached each lift and simply owned it. It was nice to see us literally sinking in the grass as we pulled the weight off the ground. It was a first for TL to have to adjust to the ground moving…and without bounce plates we really had to dig deep (especially since every time we dropped the weight, the plates made some serious divots in the earth which actually lowered the “floor” for us. This increased the range of motion about 3-6 inches)
Cobra Kai is on a mission to become the baddest dude on the planet. Already a black belt in Taekwondo, he’s now starting over as a white belt in Jiu Jitsu and with SH Iron a Power Lifter.
Again, thank you for letting me lead today. It was an honor.
Respectfully, The Hoff