Nice work DCA. You are always progressing it seems.
Eco - well, that one wasn’t as easy as I would have liked, it’s true.
PeteS - Thanks. Y’know, it’s easy to get PR’s when you rotate through a million different lifts 
Hamstrings are all lit up from the GMs.
Now THAT’S what I’m talking about!
Deep Anderson’s,cleans and BTN push presses tomorrow - feeling ready for battle.
Keep it up. You’ll either get really strong, or pretty strong.
Ah dangit, came in here expecting to see something about 311… well nice lifts anyway
[quote]audiogarden1 wrote:
Ah dangit, came in here expecting to see something about 311… well nice lifts anyway[/quote]
Thanks.
Is that a workout plan, a band or a disaster?
YouTube Insight reports that 12% of the viewers of the posted videos are females in the age range from 13-17.
And that’s ALL the females who are viewing.
This disturbs me…
3009-10-2
Cycle 3 day 3
Power Cleans
barx10
135x5
155x3
175x3
195 3x3 (PR sets +2) back’s tightening up…
BTN push Press
115x5
135x3
155x3
175x3
200x1,0,1 (PR +5 lbs)
175x2 (got an ouchie in the shldr. Might be a young man’s lift…)
Deep Anderson Squats
225x3 (uh oh - feels heavy)
275x2 (really heavy)
305x1,1,0 (too heavy, -15 lbs from last time)
right leg reverse lunges
135 8x2sets
All done. Rep day for deads next week and then deload. I need it.
Notes: Getting better on the cleans so far as second pull, but my legs are still nearly almost straight and I’m still pulling with my arms.
BTNPP: brain farted second set. I reared back to try and bring the chest into the press. Duh.
Squats: Back was tired and didn’t want to play on squat. All of it felt monstrous heavy. Very different from last time, when the weights felt as though they were flying up @ 15 pounds more. It’s good though. Feel like I worked.
Nice work, DCA!
Nice work DCA. Behind the neck push press?? I am not sure that is any man’s exercise. Ouch!
Thanks guys. Yeah - I’d switch them out, but I think one reason I don’t like them is because I’m not very good at them. I think they’re working important rc muscles, besides, so I’m going to hang with them and take smaller weight jumps cycle to cycle. I’m being too aggressive in general across the board, anyway.
I may start deload one day early. I’m beat up and sorer than I’ve been in a while. Should do a fair amount of growing over the next week if I can get the calories in.
Reverse lunges did a number on my right medial glute, which is what I was hoping for, actually, but haven’t had this much DOMS for a few months. Low back feels like it’s got a perma-cramp. Should loosen up over the next couple of days.
[quote]DaCharmingAlbino wrote:
Thanks guys. Yeah - I’d switch them out, but I think one reason I don’t like them is because I’m not very good at them. I think they’re working important rc muscles, besides, so I’m going to hang with them and take smaller weight jumps cycle to cycle. I’m being too aggressive in general across the board, anyway.
I may start deload one day early. I’m beat up and sorer than I’ve been in a while. Should do a fair amount of growing over the next week if I can get the calories in.
Reverse lunges did a number on my right medial glute, which is what I was hoping for, actually, but haven’t had this much DOMS for a few months. Low back feels like it’s got a perma-cramp. Should loosen up over the next couple of days.[/quote]
Wish you luck in that progress.
I’m having similar issues with my cleans. The second pull is all arms and I can’t get under the bar. I’m going to try hang cleans to take the first pull right out and focus on the second pull. Also, I need to work on wrist flexibility so I can ‘rack’ the bar properly across my shoulders.
Why you shouldn’t put 4 Strongmen competitors in an elevator:
[quote]ecogenx wrote:
I’m having similar issues with my cleans. The second pull is all arms and I can’t get under the bar. I’m going to try hang cleans to take the first pull right out and focus on the second pull. Also, I need to work on wrist flexibility so I can ‘rack’ the bar properly across my shoulders.[/quote]
I can do hang cleans just fine. It’s coordinating the pull from the floor and transitioning into the second pull that giving me problems. I’ve gotten some pointers from a fella who does competitive weightlifting but I think I"d probably do better if I just didn’t have such danged long legs. Pulling around the corner my knees make is what’s messing it up…
2009-10-5
Cycle 3 day 4
Deadlift
245x2
275x2
315x2
365x2
405x1
430x1,1,1,1,1
Standing Overhead Press
barx15
95x5
115x3
135x3
155x2
175x1,1,1
155x5
That’s it.
Deadlift: Hams, back and grip still fatigued. Lots of tote-work this weekend. I could have done 3 singles @ 475 but I wanted to try 80%+ lifted as fast as possible. Wasn’t too fast as it turned out.
Overhead press: solid on the first two singles. Got a little shaky on the last one. That’s enough work for today.
On to deloading for a short cycle and then maybe Hepburn’s Power program. This one has been working well, so I dunno.
[quote]DaCharmingAlbino wrote:
Why you shouldn’t put 4 Strongmen competitors in an elevator:
Wimps. Kaz would have ripped the doors open.
Nice work!
I like that combo of deads and OH presses-
but am usually too pooped to do so.
the deal with the power clean- if your a big strong type- ( or skinny strong type)
is its really hard to NOT use arms or too much upper body-
you have to practice the full catch- as in lower then a 1/4 squat
thats the get under the weight part.
the other thing is if you are tall- pull off of blocks might help
say - at just below knee height or even mid shin those helped me
[quote]kmcnyc wrote:
Nice work!
I like that combo of deads and OH presses-
but am usually too pooped to do so.
the deal with the power clean- if your a big strong type- ( or skinny strong type)
is its really hard to NOT use arms or too much upper body-
you have to practice the full catch- as in lower then a 1/4 squat
thats the get under the weight part.
the other thing is if you are tall- pull off of blocks might help
say - at just below knee height or even mid shin those helped me [/quote]
Theoretically, my high pulls were high enough to get under, but I haven’t conditioned myself to pull my body under the weight and then support it. I’m still pulling up to my shoulders and taking as small a dip as I can to rack the weight. I’ll have to have a go at the full catch at a lighter weight till I get some sense of the timing.
Well - I haven’t been eating for shite, meals are spotty and been going hungry during the days, trying to gorge at night to make up.
I stepped on the scale last night - first time in a while - and it told me I weigh 197. I think I might be able to make up the next three pounds over the deload as my energy output will be less - and my appetite is coming back.