I actually got off work today at 10:30AM . . . . whoopee!!! Time enough to get my son's meds - - - doctor called to say his throat culture tested positive for strep - - - and take the sled out for a spin. Watched the Parisi Warm-up DVD, ate, then we were on our way. My son called dibs on dragging the sled to the clubhouse.
I was lazy and did not not want to take two trips up the stairs so I loaded the sled with a 45, 25, and two 5s and carried it down the stairs. Oh, those sharp edges. Right thigh got slashed. I tell my son to just hold the straps over the shoulder and pull. After a couple of misteps, he pulls it to the clubhouse slowly but surely. All 110 lbs of it (sled's about 30 lbs). Huffing and puffing, he says that he'll go swim. I take everything (sled, weights, ankle straps, and basketball) and get ready to run drills and drag. In case you're wondering, it was not hardwood but a surface similar to what's in weightrooms.
I first do a lap much as my son did, with 110 lbs, and realize that it was not hitting the right spots. So I choked the straps and stepped in them, then cinched it to my waist and dragged it for six laps. That was more like it. I have never felt my hips being drilled that directly before, and my backside was getting worked. Much like Louie Simmons wrote, you take long, forceful strides. Then, I did the same thing but walking backwards. After 3 laps, my quads were singed. I took off 35 lbs and continued. Could my weaker VMO be holding my squat back a bit? Hmmmmmm. I even did some drags with the ankle straps, doing forward/backwards/sideways drags with the sled only; did pullthroughs, front/rear raises, and hand over hand pulling for my back. In between all this, I did laps and suicides, sideways runs, backwards runs, skipping, and some of the mobility work I saw on the video. I will use less weight in the future, and I really love this thing. A good workout. Squat workout was next in a few hours.
Took my son to Bangor gym so he could shoot hoop and I could squat. Due to all the sled experimenting, I just did the meat and potatoes of todays workout.
DE Parallel Box Squat: 95x3, 115x3, 135x3, 165x2x10. Had decent speed but little pop. Too much sled work? Sure. But I've come to realize that I sit too far back in the box squat and my form out of the hole needs work. Otherwise, I descend fine. I spread my groin as I go down and push my knees out (kind of like Brent Mikesell recommends), but it seems I'm not totally sure what to do from the bottom. Should I bring my knees in a bit then spread the floor as I come up or what? Advice, anyone? Oh, on one of my sets I realized what John McDonald meant when I was holding the bar with my hands out too far and I trapped my right pinky for a split second against the j-hook, cutting it and splitting the nail. That smarted.
Supersetted speed deadlifts (205x1x10) and trap bar shrugs (164x3x10). Will I pay for that? Already am, my traps are crispy. Had to keep wiping my pinky after each dead, too.
Finished up by joining my son for some baskets. Tuesday, I'll do the lighter leg stuff that should have finished this workout.
3 comments:
More than anything else I've read, that post makes we want to go out and buy a sled. Great to see it getting soundly used.
Nice workout Alberto. I'm probably going to have upgrade my tire to a sled in the future. Or make one! :)
Stinn, just load up one of those saucer sleds you have, but some big boots on and go pull it around. I'm sure it will do the same thing! But I hear you about the ice.
Stinn:
I like Christian's suggestion but, yeah, the ice would be treacherous. Is your gym big enough to drag a sled in back and forth? It couldn't be any worse than lunge walking across the gym, unless the floors are really nice.
Scott and Christian:
By whatever means, I would drag something. This is even something to do if, for whatever reason, you can't squat that day and you want to feel like you're accomplishing something. Now, if I only had room for a jungle gym and a big tire . . .
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