I get back to a “normal” sleep schedule at about the end of March - maybe mid-march if they calve out real nice & quick.
I think (it may have been in the discussion about the article forum) it was admitted that if you were female and you could do a pull-up then you didn’t sorta-suck, really. i’ll be interested to know how the program works out for you with respect to your volume. i’ll be looking at increasing mine one day lol.
1/18/11 Tuesday
3 p.m. - 30 minutes on the bike trainer
@ 7 p.m
club swinging
mobility stuff for hips
Military Press 5/3/1
warmup of
bar x 5
55lbs x 5
65lbs x 5
work sets
100lbs x 5
105lbs x 5
110lbs x 7
dips 5 x 10
85lbs seated press 2 x 10
80lbs seated press 3 x 10
(jump rope in between sets of seated presses)
30lb vest = 3 miles = 27:16
I have had some kind of bug since Saturday, I have been baby-ing myself waiting til I get over this to workout blah blah blah. It ain’t freakin’ workin - so I Effin’ sucked it up went to the cave and pushed my limits. I figured I would either break myself or get better, I so don’t have time for this sheit!!! Give me a break.
Excited to be back at the 5/3/1 stuff. Presses felt real good & strong. Tomorrow I have burpees on the agenda - gonna do 200 burpees, 10 reps every minute - that is the plan
man just reading about ur ohp’s puts a dreamy look on my face. lol
we need a video!!
1/19/11 Wednesday
pullup program
10lb weighted pullups 4 x 2 followed by 3 negatives after each set
bent over bb row
65lbs x 12
70lbs x 12
85lbs x 12
db row
55lbs x 12
60lbs x 12
65lbs x 12
burpee mania
9 x 15
8 x 10
alternated every minute for 17 minutes between 15 reps and 10 reps for a total of 215 reps.
Pullup workout was good, need to up the weight on the bb rows and probably on the db rows - but that will come soon enough. Burpees left me a gooey sweaty puddle of tears on my front room floor. It was pretty intense. Glad to have my burpees in for the week though. Got fresh snow on the ground and plenty of work to do.
Tidbit for the day is this: the right side of the heart recieves blood from the veins in the body. Blood enters from the superior and inferior venae ceva into the right atrium & then passes thru the tricuspid valve to fill the right ventricle. Rest of the lesson will be in the next addition of this log!
1/19
3.29 miles = 30min = 30lb vest
1/20/11 Thursday
bike trainer - 5 minutes
mobility stuff
5/3/1 Deads
bar x 5
135lbs x 5
145lbs x 5
180lbs x 5
190lbs x 5
205lbs x 7
Good mornings
95lbs - 2 x 10
100lbs - 2 x 10
105lbs - 1 x 10
Sumo Deads
185lbs 5 x 10
Whew!! What a workout, I am trying to pinpoint the 2-3 exercises that will assist my main lift the most. So there will be some experimenting here and there on what I end up doing. I really like the good mornings, I think they are a very underrated exercise, thoughts?? The Sumos are pretty fun, suprisingly dont bother my hip at all.
Tidbit for the day: The process of circulating blood to all the organs, delivering O2 & removing waste is called perfusion. When perfusion is inadequate then the body goes into a state known as shock.
I like goodmornings 
…I did read tho (I forget where as usual) that if you do them so heavy that your back does the work then they are not as beneficial?? Its glutes and hams that should be feeling the work??
3.29 miles in 30 min?? Damn! Nice work…running for speed is a really sucky for me, lol!!
So when someone gets in a car accident (just say) and ‘goes into shock’ that is what is happening in the body? Or do different states of shock occur? Ex…shock due to being scarred out of your pants or shock because your body is very ill?
Teach me!!
[quote]coyotegal wrote:
I like goodmornings …I did read tho (I forget where as usual) that if you do them so heavy that your back does the work then they are not as beneficial?? Its glutes and hams that should be feeling the work??
3.29 miles in 30 min?? Damn! Nice work…running for speed is a really sucky for me, lol!!
So when someone gets in a car accident (just say) and ‘goes into shock’ that is what is happening in the body? Or do different states of shock occur? Ex…shock due to being scarred out of your pants or shock because your body is very ill?
Teach me!! :)[/quote]
There are different reason a person goes into shock. Your accident scenerio a person can go into shock for various reason from that accident:
~~Hypovolemic shock(blood loss from laceration, cuts etc or internal bleeding)
~~Cardiogenic shock (heart issues)
~~distributive shock (blood vessels, contracting to much not contracting enough that type of thing)
These are some types of shock. A person can get from being in a wreck and be/feel fine after it happens and then some time later (15minutes later even) go into a state of shock from something that happened during the wreck.
But you can go into shock from being scarred out of your pants, you usually recover from this rather quickly though, where as with the others you need help recovering from (oxygen, doctors, x-rays, surgery etc).
Also just to clarify Shock is the state when cells are not perfused adequetely; oxygen and nutrients are not delivered, inadequate removal of metabolic waste products.
Think Improper oxygen delivery which causes body to malfunction (simpler terms - maybe)
Hope I answered your question for ya!!
On the good mornings, I am liking them more and more. I have also heard that they need to be “not” done heavy. Rather on the higher rep side. I would conquer with this altho I have not ever done them heavy to know for sure, it just seems like a good way to cause harm imo. Thanks for the input.
1/20 P.M
40lbs vest = 20minutes = 2.15 miles (added 5lbs to the vest)
1/21/11 Friday
mobility stuff for hips and shoulders
4 x 4 pullups
4.7miles = 45minutes = 40lb vest
Basketball later on.
1/22/11 Saturday
Bike trainer 12 minutes
club swinging
5/3/1 Bench
warm up of
bar x 5
55lbs x 5
65lbs x 5
work sets
125lbs x 5
130lbs x 5
135lbs x 7
Close grip BP 115lbs
5 x 10
USA arm circles 5 x 10
USA chest fly 5 x 10
40lb vest = 25minutes = 2.67 mile walk
[quote]n8tive wrote:
1/21/11 Friday
4.7miles = 45minutes = 40lb vest
.[/quote]
That’s a nice pace without the vest, and jaw dropping with it. How are your knees and ankles holding up with all of these weighted conditioning sessions?
Nadia-- actually 90% of it is done on the elliptical so it is pretty low impact and easy on the joints. Soon though I am going to start doing a few days outside. But even on the machine I try to not get moving to swiftly with the vest on. I am not a fan of the Elliptical but it is the only “machine” i have available - so I use it mostly.
goodmornings seem to be popular with oly lifters at my gym. i think its because it helps strengthen you hamstrings, glutes, and back. i don’t go anywhere near them because i’m still learning form on romanian deadlifts. when done properly the exercises (apparently) are pretty much the same - only difference is bar placement (so goodmornings work your back more since the bar is in a more disadvantaged position). if that makes any sense at all…
1/23/11 Sunday
1 hour run = 8.7miles (NO vest)
Pullup Program
4 x 4 (BW)
4 x 4 (BW)
4 x 3 (BW)
4 x 3 (BW)
The run was great, I really think the vest work has helped a ton with the endurance in my legs. The burpees have helped the lungs, for sure! All in all great stuff!
1/24/11 Monday
mobility stuff
12 minutes on bike trainer
5/3/1 squat
warm up sets
bar x 5
75lbs x 5
85lbs x 5
work sets
145lbs x 5
150lbs x 5
160lbs x 8
pistols 3 x 6
135lbs front squats 4 x 7
HLR 4 x 10
I am making sure I go below parallel with EVERY rep, I have a box that is about mid calf on me that I place behind me and make sure the butt touches it with every rep. The pistols were tough - my run yesterday was tougher on my legs than I thought, not the best planning there but oh well… Front squats were pretty intense for me for some reason. Legs are screaming for sure.
Tip for the day:
shortness of breath is dyspnea.
Exchange of air between lungs & enviroment, either spontaneoulsy by the patient or with the assistance from another person is Ventilation
damn mid calf is WAY past parallel. that’s a big ass squat workout!
and lordy you are fast.
killin’ it in here. this log is so damn inspiring!
Awww shucks Thanks Deja!
