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Search: Posts Made By: Shane Steinert-Threlkeld
Forum: Workout Logs 12-21-2013, 12:18 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Dec 16:
5x4 monster walk
6x: 50m sprint
5x4 monster walk
6x: 4-step, plant, 25m sprint
5x5 zombie walk
10x: falling start (6m)


Dec 17:
Forum: Workout Logs 12-13-2013, 11:50 AM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Dec 9:
4x: 6x30m sprints, 10s rest
2x4x5 monster walk


Dec 10:
Glute ham raise: 3x6
One-arm db row: 10 @ 24, 28, 28 kg
Close-grip bench: up to 3x6 @ 70kg
4 rds: 10 kb swing 16kg, 5 pull-up, 10 pushup
Forum: Workout Logs 12-07-2013, 04:07 AM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Dec 6:
RDL: up to 6 @ 60kg, 70kg, 70kg
Bench: up to 3x6 @ 70kg
Pull-up: 3x7
"Glute ham raise": 3x8
TRX mountain climber: 3x10
C2 rower: 12x 20s on / 10s off


Dec 7:
Forum: Workout Logs 12-03-2013, 10:43 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 23: W15 D3
WARMUP 2a
* Reactive: skipped
* Resistance:
(1) Squats: up to 4 @ 135, 165, 185, 165
(2) Chest supported row: 4x6 @ 120
(3) Reverse DB lunge: 4x(6 left / 8 right) @ 80
(4) Resisted...
Forum: Workout Logs 11-21-2013, 02:06 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 20: W15 D1
WARMUP 2a
* Reactive: skipped
* Resistance:
(1) Sumo deadlift: 4 @ 135, 185, 225, 250, 250
(2) Bench press: up to 4 @ 165, 180, 170, 170
(3) Slider hamstring curl: 4x6
(4) Renegade...
Forum: Workout Logs 11-17-2013, 10:58 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 12: W14 D1
WARMUP 2a
* Reactive:
four-dot drill: 4x6
Heidens: 3x10
* Resistance:
(1) Sumo deadlift: 5 @ 135, 185, 225, 225
(2) Bench press: up to 5 @ 155, 175, 165
(3) Swiss ball hamstring...
Forum: Workout Logs 11-12-2013, 11:05 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 11: Rehab run
3 sets: 6x30m, 10s rest
[3mins rest in between]


Nov 5: W14 D1
WARMUP 2a
* Reactive:
four-dot drill: 4x6
Heidens: 3x10
Forum: Workout Logs 11-09-2013, 04:43 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 7: W13 D2
WARMUP 2a
* Reactive:
3x10 side-to-side cone hops
3x10 Heidens
* Resistance:
(1) Romanian deadlift: up to 6 @ 95, 135, 135
(2) Chin-ups: 8, 5, 5
(3) Neutral grip DB floor press:...
Forum: Workout Logs 11-05-2013, 11:12 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Nov 5: W13 D1
WARMUP 2a
* Reactive:
four-dot drill: 4x6
broad jump: 3x5
* Resistance:
(1) Sumo deadlift: 5 @ 135, 185, 225, 185
(2) Bench press: up to 5 @ 160, 170, 165
(3) Swiss ball hamstring...
Forum: Digital Coaching 11-01-2013, 02:49 PM
Replies: 5
Views: 2,614
Re: Front Squats: 6 @ 150

Thanks for the tips, guys. Here are two videos from my most recent front squatting:

3 @ 165 from 30 degree front angle (http://www.youtube.com/watch?v=iupe_C08q8Q&feature=youtu.be) (WFS)
Hard to...
Forum: Workout Logs 11-01-2013, 02:46 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 28:
1-on-1 basketball 2 games to 11


Oct 29:
1-on-1 basketball 2 games to 11
* Notes: mild left hamstring flare-up each day


Oct 30: Physical therapy.
Forum: Stuff and Nonsense 10-29-2013, 04:09 PM
Replies: 11
Views: 10,949
Re: Never before seen pushups/pushup variations - 17 years old

Very impressive stuff. Was reminded of this thread when I saw this video (http://www.youtube.com/watch?v=W6J0pKR7eyw) (WFS). Ross Enamait does a weighted triple-clap pushup just before the 1 minute...
Forum: Workout Logs 10-27-2013, 05:39 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 24: traveling workout
(1a) 4x6 hamstring slider curl
(1b) 4x8 TRX row
(2a) 4x8 TRX pushups
(2b) 2x10 slider ab rollout; 2x10 dead-bug
Ping pong!


Oct 27: traveling workout
DeFranco Agile 8
Forum: Workout Logs 10-22-2013, 08:51 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 22: traveling workout
DeFranco Agile 8 for warm-up
(1a) 3x6 slider hamstring w/ slow eccentric (last set holding 15# db)
(1b) 3x10 TRX row
(2a) 3x8 each leg RLESS @ 30#
(2b) 3x8 resisted pushup...
Forum: Workout Logs 10-19-2013, 09:20 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 19, AM: W11 D2
WARMUP 2a
* Reactive:
lateral fast feet drills on box: 3x10
True Heiden (no stop): 3x5
* Resistance:
(1a)* 3x5 each leg hamstring curl eccentrics @ 85#
(1a)** 3x8 back...
Forum: Workout Logs 10-16-2013, 10:13 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 15: W11 D1
WARMUP 2a
* Reactive:
fast feet drills: 3x10
low hurdle to box jump (24"): 3x5
* Resistance:
(1a) Front squat: 5 @ 45, 5 @ 95, 3x6 @ 135
(1b) Chest supported db row: 3x8 @...
Forum: Workout Logs 10-13-2013, 12:02 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 11: Rock climbing.
At Iron Works in Berkeley. 5.7, 3 5.9s, 5.10a with one rest, 5.11a with three rests.

Oct 13: W10 D2b
WARMUP 2a
* Reactive:
lateral fast feet drills on box: 3x10
True Heiden...
Forum: Workout Logs 10-10-2013, 11:20 AM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 10: W10 D1
WARMUP 2a
* Reactive:
fast feet drills: 3x10
low hurdle to box jump (24"): 3x5
* Resistance:
(1a) Front squat: 5 @ 45, 5 @ 95, 6 @ 135, 150, 160
(1b) Chest supported db row: 3x8 @...
Forum: Workout Logs 10-09-2013, 10:12 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 9: Rehab run
0.6mi jog to track
6x: ~40m sprint
0.6mi job back from track
* Notes:
left hamstring felt a little funky on first sprint, but then felt good
Forum: Workout Logs 10-08-2013, 09:46 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 8: W10 D2
WARMUP 2a
* Reactive:
lateral fast feet drills on box: 3x10
True Heiden (no stop): 3x5
* Resistance:
(1a) "Rack pull": up to 6 @ 185, 205, 225
(1b) Chin-up ISO: 25, 25, 35s @ +25,...
Forum: Workout Logs 10-06-2013, 03:51 PM
Replies: 471
Views: 47,055
Re: Shane's Ultimate Frisbee / Workout Log

Oct 6: W9 D1b
WARMUP 2a
* Reactive:
fast feet drills: 3x10
low hurdle to box jump (18"): 3x5
* Resistance:
(1a) Front squat: 5 @ 45, 5 @ 95, 6 @ 135, 145, 150
(1b) Chest supported db row: 3x8 @...
Forum: Digital Coaching 10-06-2013, 03:43 PM
Replies: 5
Views: 2,614
Front Squats: 6 @ 150

Working my way back into squatting and deadlifting after rehabbing some injuries. How do these look?

Last two are from behind because I noticed that I used to shift to the right when I squat and am...
Forum: Digital Coaching 10-05-2013, 02:39 PM
Replies: 4
Views: 2,481
Re: Deadlifting, 1yr later: 6 "rack pulls" @ 225

Thanks for the tips!

The bar is definitely quite a ways below my knees. What I was trying to say is that the actual pins that go in the racks don't go low enough, so here I rested the bar on feet...
Forum: Digital Coaching 10-04-2013, 05:06 PM
Replies: 4
Views: 2,481
Re: Deadlifting, 1yr later: 6 "rack pulls" @ 225

Yea, whence the quotation marks around "rack pull". I want the bar just below my knees, but the racks in my gym only go low enough to get a couple inches above my knees. This was my first session...
Forum: Digital Coaching 10-04-2013, 02:48 PM
Replies: 4
Views: 2,481
Deadlifting, 1yr later: 6 "rack pulls" @ 225

So, Oct 5, 2012 (1yr ago tomorrow), I hurt my back warming up with 225lb deadlifts (on way up to 340 that day). Got diagnosed with SI joint issues (on right side), then rushed myself back to playing...
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