High Incline Bench:
2x5x180 lbs (Feel like I need to work on this weight a little longer to increase speed and form)
Fat Gripz Deadlift:
2x5x180 lbs
400 Meter Loaded Carry w/35 lbs each hand
25 Standing Crunches w/50 lbs
I did more work today than I have been the last month because I included the bar work for snatches to improve my technique and learn the movement. I think the snatches affected my high bench performance and maybe even my grip on the deads but that is good for increased learning and adaptation.
Yes, I am using the Westside zercher harness for my front squats. The only down side to using the harness is that I have to get my legs really wide because the lower portion of the harness rubs my inner thighs very roughly when low in the front squat. The harness is great though and for Zercher Squats the harness rocks. The harness is a little expensive but it’s one of the cheaper zercher/front squat harness pieces out there and I got it for a birthday gift.
Thanks Joe Good for the encouragement. I was really zonked after work today but I rested for 3 hours and then had a dark cup of coffee which sufficed to get me revved for the lifting.
Warm Ups:
25 Goblet Squats w/25 lbs Kettlebell
100 Swings w/25 lbs Kettlebell
8 x 3 Snatches w/45 lbs bar
1 x 3 Snatch w/125 lbs
Front Squats:
2 x 5 x 300 lbs
High Incline Bench:
2 x 5 x 180 lbs
Fat Gripz Deadlifts:
2 x 5 x 180 lbs
400 Meter Loaded carry with 35 lbs each hand
25 Standing Crunches with 50 lbs
Felt energized by the end of lifting. Doing more work with the snatches and slightly more weight. I’m off to do some foam rolling and stretching tonight. Need to work out the kinks. I’m a bit beat up from the combo of work and lifting but good sleep tonight (hopefully) will help me recover well.
Yesterday the lifting went well and I added another lift during warm ups for change and increase in intensity.
Warm Ups:
25 Goblet Squats w/25 lbs kettlebell
100 Swings w/25 lbs kettlebell
8 x 3 x 45lbs(Bar) Snatches
3 x 125 lbs Snatch
3 x 125 lbs Clean and Jerk
Front Squats:
5 x 300 lbs
3 x 385 lbs
2 x 425 lbs
Incline Bench:
5 x 180 lbs
3 x 205 lbs
1 x 230 (Failure on Second Attempt)
Fat Gripz Deadlift:
5 x 180 lbs
3 x 205 lbs
2 x 235 lbs
I pulled my right hammie during the front squat heavy set and I’ve had a lot of tightness since. I’m doing foam rolling and rolling with my lax ball so the pain and soreness is diminishing. This lifting was brutal and fast. I’ve been sore from head to foot today but a good ‘Know I lifted’ kind of soreness. Glad to have the day off from lifting, work was hard enough.
Had to take a day of Friday because right hamstring was extremely sore and tweaked from the 425 lbs front squats on Wednesday. Yesterday I lifted and performance was good enough though there was still some residual pain in my hammie.
Warm Ups:
25 Goblet Squats w/25 lbs kettlebell
100 Swings w/25 lbs kettlebell
8 x 3 x 45 lbs(bar) Snatches
1 x 3 x 135 lbs Snatches
1 x 3 x 135 lbs Clean and Jerk
Front Squats:
2x5x300 lbs
High Incline Bench:
2x5x175 lbs (Reduced weight due to fatigue possibly from snatch and clean and jerk)
Fat Gripz Deadlift:
2x5x175 lbs
400 Meter Loaded Carry w/35 lbs each hand
25 Standing Crunches w/50 lbs
Lifting went well today and the tempo was fast. Hoping Monday will be a great lifting day after another day of rest today.
@Oldman Powers-I eat a lot of complex carbs and I keep my protein in the 250-300 grams range. My total carb intake for the day runs in the 200 gram region and I take in 8 grams of fish oil, flax oil, and CLA every day. The 8 grams of good fats, I believe, helps my body significantly in many ways. I eat at least 4 servings a day of fruit and 2 to 4 servings of vegetables a day.
Five or 6 days a week I have protein shakes that equal just less than half of my protein count and I try to eat mostly chicken and fish. I also love almonds and eat them every day as well as pistachios and dried cranberries. This is a pretty good work up but it doesn’t even touch the natural supplements I take, which are very important parts of my diet but that’s another post.
[quote]gorillavanilla wrote:
This is a pretty good work up but it doesn’t even touch the natural supplements I take, which are very important parts of my diet but that’s another post.[/quote]
I felt strong and rested today. The routine was getting a little stale so I decided to ramp up the weight lifting, change the variation of exercises, and add a different component to the lifting.
400 Meter Loaded Carry w/35 lbs each hand and 25 lbs weighted vest
25 Standing Crunches w/60 lbs
Did this lifting in about an hour and it felt like I worked after I was finished. The weight wasn’t extremely heavy but I put in some extra effort. I’m interested to find out how I feel tomorrow and If I’ll have to reduce any of the set weights.
Had my coffee and supplements today but the world felt like it was resting on my shoulders and back. I didn’t have the umph to lift today and my body said ‘NO!’ so I decided to rest and come back tomorrow strong.
Today I decided to change my lifting platform altogether because I am planning to compete in a Weightlifting contest on October 13. Training today went like this:
Lifting went well and my body is thoroughly beat from head to toe. Gotta love it! Going to do this Monday, Wednesday, and Friday with slight increases each lifting day on top sets. Going for training Saturday with a Weightlifting coach and team. It’s on.
Is training with a team something new? Are you just wanting to be with like minded people? or are you wanting actual “coaching” advice/direction? Or I guess it could be both
@Up-I feel like hell today but I attribute most of that to only getting about 4 hours of sleep last night. You know-2 year old, too much caffeine, not enough melatonin. My shoulders got blasted and my lower back as well.
I want to be part of a team of lifters who are like minded and goal oriented and I want the coaching because I will compete and I love the lifting so I want to do it right.
@Joe Good-My body aches from head to toe but I’ll recover quickly. Going to do massive mobility work today and throw in some yoga. Oh, and I think I’ll have a big steak and a huge sweet potato with copious amounts of vegi’s and a big piece of chocolate cake.
Fast lifting session. I eliminated a few sets to help keep me fresh for tomorrow’s training with my Weightlifting coach. If I feel good tomorrow morning I may try for a 100 kg clean and jerk or higher. Maybe I’ll try for a 70 kg snatch or higher as well.
