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I try to be accommodating…
Le traps and upper mid back will be hollering tomorrow, I can tell. The cleans really worked 'em good.
[quote]DaCharmingAlbino wrote:
2009-11-8
BW: 188
Warmup
Hip Thrusters
135x5
225x5
Deadlifts
315x3
385x2
435x1 (first attempt)
475x1 (second attempt)
RDL
315 5x2 sets
1 Arm BB Press
45x5
65x3
75x2
85x1
75x5
Power Cleans
205 1x10 sets
Ab Wheel (from knees)
15x2 sets
Notes:
2nd attempt deadlift felt like a max, so I may have to readjust my attempts across the board. Feels really good to be doing GM and RDL’s again.
Interestingly, I haven’t lost much on overhead pressing. I like what the 1 arm overheads do for my abs and obliques.
Power cleaned 185 last session and it felt like a feather. 205’s tonight were none too tough, even after deadlifting. Caught all of them at the top straight legged. Considering doing doubles next time.[/quote]
Really nice work DCA. I think you found your grove getting back to what brung you to the dance. I’d give a testical to PC 205 again. I just cant get the bar moving fast enough any more
How do you like the hip thrusters? Worth putting in my workout?
[quote]j_willy3 wrote:
DaCharmingAlbino wrote:
2009-11-8
BW: 188
Warmup
Hip Thrusters
135x5
225x5
Deadlifts
315x3
385x2
435x1 (first attempt)
475x1 (second attempt)
RDL
315 5x2 sets
1 Arm BB Press
45x5
65x3
75x2
85x1
75x5
Power Cleans
205 1x10 sets
Ab Wheel (from knees)
15x2 sets
Notes:
2nd attempt deadlift felt like a max, so I may have to readjust my attempts across the board. Feels really good to be doing GM and RDL’s again.
Interestingly, I haven’t lost much on overhead pressing. I like what the 1 arm overheads do for my abs and obliques.
Power cleaned 185 last session and it felt like a feather. 205’s tonight were none too tough, even after deadlifting. Caught all of them at the top straight legged. Considering doing doubles next time.
Really nice work DCA. I think you found your grove getting back to what brung you to the dance. I’d give a testical to PC 205 again. I just cant get the bar moving fast enough any more
[/quote]
I’ll bet you could. It’s just a matter of getting your max strength up and then training your rate force development. Hell - just jumping would do it. I’m using them as an upper back exercise, though: they’re hell on my traps and mid back.
[quote]ecogenx wrote:
How do you like the hip thrusters? Worth putting in my workout?[/quote]
I do a lot of sitting during the workday and days off. I think they are great for waking my ass muscle back up before lifting. I noticed the thrusters really nailed the upper butt/lower back junction for me at the top of stroke - a definite weak point for me and might aid me in keeping an arch on SQ and DL.
And the ladies definitely take note of your form on these…
I am undecided whether to file this under “Tough” or “Foolhardy…”
[quote]DaCharmingAlbino wrote:
I am undecided whether to file this under “Tough” or “Foolhardy…”[/quote]
I’d say cross reference it under both. Where did you find that, anyway?
[quote]mathineer wrote:
DaCharmingAlbino wrote:
I am undecided whether to file this under “Tough” or “Foolhardy…”
I’d say cross reference it under both. Where did you find that, anyway?[/quote]
Showed up on another forum I frequent. Liked it so much I saved it. Liked it so much I just HAD to share it with someone.
[quote]DaCharmingAlbino wrote:
I am undecided whether to file this under “Tough” or “Foolhardy…”[/quote]
Tough - now if it was a Kodiak…
Vitamin D 3 softgels finally arrived. I’m starting with a 4000IU dose twice a day and see how that goes. I may have to overload at the start to get to effective blood levels, but I’ll start light.
Mood improved about 2 hours after popping the first pair of caps and some symptoms of incipient upper respiratory tract disturbance have faded after the second set last night.
Need something, we get piss poor sunlight during the winter months where I live and it really does affect my disposition for the worse.
And I’m irritable on GOOD days.
This is the second or third thread mentioning vitamin D today.
Ive been on for a while…need to jack up my dosage.
Nice pulling- Good work.
air humps as a warm up, hmmmmm I like that.
they seem to help my hips out- piriformis and hips are always tight.
and yup glut atcivation
205 is good. are these from the floor? nice.
and lastly that pic, clearly he is a bear trying to get away from the
russian greco roman wrestling camp.
[quote]kmcnyc wrote:
This is the second or third thread mentioning vitamin D today.
Ive been on for a while…need to jack up my dosage.
Nice pulling- Good work.
air humps as a warm up, hmmmmm I like that.
they seem to help my hips out- piriformis and hips are always tight.
and yup glut atcivation
205 is good. are these from the floor? nice.
and lastly that pic, clearly he is a bear trying to get away from the
russian greco roman wrestling camp.
[/quote]
Yep, each rep from the floor on the cleans. If I do doubles, first rep will be from floor and the second from hang.
2009-11-10
Deload with gravitas, no fries.
Anderson Front Squat
175x5
Dead Incline Bench
155x5
DB row
100x5
Shoulder rehab bitsies.
Right shoulder super out of whack on presses and rows. Major sack-biteage. May have to take token weights on the bench in the meet if this doesn’t improve by Sunday.
Man - this gallon of milk per day stuff is WORK. 6 16-ounce glasses and a quart of kefir so far, plus some regular food. I can manage it if I do a pint an hour - then I still have room for food.
The amount of calories you take in appears to be staggering…I’d blow up at that level…
training is looking super awesome. is the virtual meet this weekend?
[quote]DaCharmingAlbino wrote:
Man - this gallon of milk per day stuff is WORK. 6 16-ounce glasses and a quart of kefir so far, plus some regular food. I can manage it if I do a pint an hour - then I still have room for food.[/quote]
what’s your reasoning behind drinking a gallon of milk a day?
[quote]maraudermeat wrote:
DaCharmingAlbino wrote:
Man - this gallon of milk per day stuff is WORK. 6 16-ounce glasses and a quart of kefir so far, plus some regular food. I can manage it if I do a pint an hour - then I still have room for food.
what’s your reasoning behind drinking a gallon of milk a day?
[/quote]
Extra calories/protein without buying supplements.
Shoulda taken it slower on the ab wheel. I still can’t sit myself up in bed…