[quote]StormTheBeach wrote:
Friday-8-17-12- Supposed to DE Upper… S=9, m/p=3
[/quote]
!
9 hours of sleep. I am not okay with that, that means no matchy matchy!
I only got 7.5 HRS. 
[quote]Spock81 wrote:
[quote]StormTheBeach wrote:
Friday-8-17-12- Supposed to DE Upper… S=9, m/p=3
[/quote]
!
9 hours of sleep. I am not okay with that, that means no matchy matchy!
I only got 7.5 HRS. :/[/quote]
Ha! It was a rare occurance, one of the gyms I work at was closed this morning so I could sleep in for the first time in… shit. Ever.
Saturday- Actual DE Upper Stuff- 8-18-12-
Sh. Band traction x 5 mins
Rowed 500m
Humeral Reset stuff
Bench-215x12x3- all sets inside the rings- no bands or chains this week
DB Bench- 135’s- 11, 8, 5= 24 total
BB Mil. Press- 100x4x10, 45x2x25
Back is pretty smoked from this last week so didn’t do any pulling today. I don’t want to feel like shit for my DE lower stuff tomorrow.
Dip/oly Stretchx5mins
Toes To Bar- 3x5
[quote]bignate wrote:
can you post a pic of this 3’’ fat bar…thats fucking crazy. I use a 2’’ straight across and can only manage like 300 tops for dl’s with it hahaha. [/quote]
I think it is really like 2.5-2.8. I’ve never measured it but it is thicker than a 2inch bar. I think it was an axle off a tank or something.
Sunday-8-19-12- DE Lower Wave 2
Rolled my hammies
Hassock Traction
BB Complex
Squats- Did a couple of things different today: 1. All the squats were low bar… very low bar and it was awesome. 2. I wore a pair of the new Reebok Oly Lifters. I got a ridiculous discount on these things (I cannot justify $150 on a pair of shoes) and boy, am I glad I got them.
+175 in bands, 350 on the bar x 12x2. Didn’t keep track of time because I didn’t care, just wanted to move fast.
Pulls- +200-250 in tension- 405x4x1, +44 in chainx2x1, +88 in chainx4x1<~~~ every set was double overhand with a competition bar.
Hell Mornings+175/Dinky Doo’s
barx10, 95x10, 135x3x10/95x5x10
Funny thing about the hell mornings, they are a good morning with bands attached a couple feet in front of the bar. This makes it so there is always tension during the lift and you are forced to keep your upper back arched and tight. I got the idea reading through Supertraining (for the 5th time). I get on my youtube today and see this:
Must be on to something.
Hanging shrugsx5x5
Stretched. Chugged a 2 litre bottle of sprite.
Interesting stuff with the hell mornings…do those reebok shoes have a heel? How did you like it? I recently started squatting in do-wins and I feel glued to the floor in the heeled shoes.
sounds like good fun
[quote]pbclax1 wrote:
Interesting stuff with the hell mornings…do those reebok shoes have a heel? How did you like it? I recently started squatting in do-wins and I feel glued to the floor in the heeled shoes.[/quote]
Yea they have a heel. It’s a pretty small lift. I know that I have a ton of foot/ankle mobility issues that are holding back my squats and the oly shoes definitely helped.
Monday-8-20-12- Nothing day
Nothing for zero sets of no reps.
Tuesday-8-21-12- ME Upper- S=8, M/P=3… seriosuly feel awful today.
PVC disloactions
Tractioned w/green band
Med ball stuff- 25lbsx all types of throws
Comp Grip Fat Bar Floor Press-
75x5x5
125x5
165x5
215x5
255x5
305x5
350x5
360x3
370x3
275(75%) x5x4
100 press downs with a Green band
Strapped for time, had to stop here. More later or tomorrow or never. I don’t care.
Wednesday-8-22-12- Stuff-
Slams with a 10lb sledgehammer for 10 mins
Tabata push-ups
Thursday- 8-23-12- AM
Sled- 250lbs for 6 minutes
PM- ME Lower
Hip opener
Hammy Floss
BB Complex
Kneeling jumps-land-box jump- 30inchesx5, 36x1, 39x1, 44x1, missed 46 like 10 times so went to 47 and got it. My ups are getting nuts.
Deadlift+250 in bands… shit got real today…
135x5
225x5
315x5<~~~~ at about this point my hands started getting FRIED. I used a bar that I don’t normally use for pulling and the knurling felt like it was gaining a taste for my flesh and started getting sharper so that is could eat more of me.
405x5
495x5
550x5<~~~ very very close to a 5rm. My spine slowly started to fight it’s way out of my body but my belt held it in.
605x3<~~~~ I was mad this felt so heavy until I realized that is was 855lbs at the lockout.
455(75%)x5x4
GHR+Light bandx4x15
SMOKED.
Friday- 8-24-12- DE Upper
Tractioned
Complesed
Benched- 215-fat bar, 12x3
Very Very Close grip- 165x30, 22, 10, 12, 6
Super Highway to Great Guns Workout-
Fat Bar Reverse Grip Curls- 75x50 reps
High Band STR curls-Light bandx5x10/10s rest
This is all I could muster today. The volume of deadlifts yesterday was almost 3x as much as I have ever done and now I want to kill myself today. I am physically wrecked but, the emotional toll is almost too much to handle. I am going to get my training slightly more organized today so that I have a plan to follow till my next meet (december most likely).
Make sure not to have a volume-intensive deadlift session the day before Zumba. Hope you didn’t miss your class.
[quote]scj119 wrote:
Make sure not to have a volume-intensive deadlift session the day before Zumba. Hope you didn’t miss your class.[/quote]
Thanks for the advice. I really need to keep my priorities straight.
Sunday-8-26-12- DE Lower- Still a little yoked up from the volume on thursday
BB rolled my hammies
Hip Opener
Complexedx2
Cleans (havent done these in a ver long time)-
135x5
225x3
275x1
300x1 Stopped here. Maybe had a little more but my hands are trashed.
Squats- Low Bar- Oly Shoes- Near Death Experience-
405+175 in bands x 6x2…
On rep two of set 6, the suit bottoms I had on (first squat suit I ever bought that basically goes on like a pair of sweatpants) decided to have a significant structural failure along the stitching on the right hip. I heard the tearing noise before I realized anything had happened and just assumed that my IT band/medial glute had exited my body and was now laying on the floor. After I stopped laughing and realized my leg was still attached, I finished the set, took the suit off, and did 4 more sets of 2.
Hell Mornings/Stupid looking abs
+175, 135x6, 185x6, 225x6/95x3x10, 115x10
Shrugs/SL Sit-ups with Ecc. emphasis
225x4x25/4x10
Rowed a 500 in 1:35. Not a record but pretty quick after all that other mess today.
Will stretch later. This is my first full day off working in a while. I seriously might turn everything off in my house and just lay face down on the floor for the next 10 hours.
Do you drop the weight on cleans or hold on to it at the end? I’ve been doing those more and wondering at what point its still safe to catch the weight at the bottom. The biggest cleans are olympic lifters who always drop the weight, I’m no where near that point so catching is fine for me but wondering if I can always keep doing that.
[quote]sufiandy wrote:
Do you drop the weight on cleans or hold on to it at the end? I’ve been doing those more and wondering at what point its still safe to catch the weight at the bottom. The biggest cleans are olympic lifters who always drop the weight, I’m no where near that point so catching is fine for me but wondering if I can always keep doing that.[/quote]
I was doing power cleans (caught with the knees above parallel). If I am somewhere that allows it, I always drop the weight. Does that answer your question?
Monday-8-27-12-
Rowed 10 100m sprints w/10s rest. Sucked.
I have gotten some PM’s about this so here you go:
Monday-PM-8-27-12
Clear Liquid Tigar Balmed basically the entire right side of my body. Then:
Gua Sha on my IT bands, medial hamstrings, right int. rotators, right tricep
Rolled my entire back spending extra time on my right rhomboid/entir scapular area and left QL.
Hockey Stretch. I can almost get flat on the floor now.
Sweep The Leg Stretch. 5mins on right, 2 on left.
During/after: Slamming bourbon on the rocks. Have a lovely Monday.
[quote]StormTheBeach wrote:
Monday-8-27-12-
Rowed 10 100m sprints w/10s rest. Sucked.[/quote]
D: dat memory dough
Tuesday- 8-28-12- ME Upper
Tractioned stuff.
Seated Pin Shoulder Press- @chin w/fat bar-
75x3x5
95x5
125x5
145x5
165x5
185x5
215x1<~~~ epic failure
170x5x3
Feet elevated push ups-45
Hands elevated- 30
Scarecrowsx5x10
Bent over rows- tabata with 135. This was pretty brutal.