Yesterday WO
DB Zpress 60#ers x10, 70x6, 80x4,90x4
OHS barx10x2,75x10x2,95x10,115x6
snatch barx10,65x10,85x1,1,1,1, 95x1,1,1,1
BP 135x10,185x10,225x4,275x4,315x1, 325x1, 335x1 345 missed
core 10 mins
Hey Brett the farmers seem to warm me up for them, probably the weigh , heavy to light. The snatches seemed alot harder to do after the above sequence. I am having some luck with the BP , been working on it since the injury last month and its coming up hoping for a PR @ 365 sometime soon, My ultimate goal at one time was 405 but have never got there.
[quote]Dude623 wrote:
Cav - strike weak and replace with wobbly and out of control. Don’t get me wrong I was happy to hit 405 after the layoff.[/quote]
OK, that makes much more sense. Good lifting.
[quote]
Workout -Strike workout and replace with slackers day off, it warmed up to 70 today and just wanted to get out in the sun, came back late and had no interest in lifting but did squats 135x10 175x10 225x10 285x10 315x6,6,6,6 and said time to veg out and have a brew. still sore from the tabata.[/quote]
What exactly is tabata? I noticed an article on it on the home page. How is it working for you?
Hey cav a tabata is a 30sec work/rest cycle where your supposed to do 20 sec of max effort and 10 sec of rest and repeat until you fallout. My way since I’m old fat and don’t care follows the much easier 90 sec cycle of 45sec max effort give or take a few sec’s followed by a much deserved 45 sec gasping episode LOL. What I like to do is just keep the effort and tempo up so I track it as above on 90sec cycles.
workout yesterday of snatches and OHS nothing big deal snatched 115 for singles good timing but felt shoulder minor pain early so stopped. Today just sore shoulder.OHS to 135X4
Workout
Squats 135x10,225x10, 265x10,315X10,10,10,10 Some high volume.
Football with the sons under 17 team for 45 min. left me gasping, the one plus was one of the cross country kids said “you move fast for a big guy”. Going to pay for the indulgence.
slacking off
BP 135x10, 215x10, 265x4, 315x3,3,2,2,2 225x14
snatch barx4 55x2 85x4 singles 105x1,1 115x1 125x missed,1
That 14x225 must have sucked at the end like that.
It was kinda weird the bar just kept going up, usually have trouble getting ten reps at that point.
Workout taking Null’s advise and spliting the workout period into two
Early Workout
warmup 10 min
squats airx10,barx10,135x10,225x10,315x22(for the Bretster,I Feel your pain brother)365x4, 405x4, 455x2 stop there back still feels twitchy
[quote]Dude623 wrote:
Workout taking Null’s advise and spliting the workout period into two
Early Workout
warmup 10 min
squats airx10,barx10,135x10,225x10,315x22(for the Bretster,I Feel your pain brother)365x4, 405x4, 455x2 stop there back still feels twitchy[/quote]
Another glutton for punishment I see!
I think once every 6 months or so everyone should do some 20 rep squats just to remind themselves how hard they feel. Low rep sets just don’t seem so hard afterwards.
Out of interest how did the 455 for 2 feel after the 22 rep set? Did it feel light or really heavy? I did think about going for a heavy single, but I was just too spent.
I know what you mean I took about a 5 min break then continued with the heavier weights. Today I don’t know but 455 seemed heavier
today workout
power cleans barx10,135x10,185x6,205x3,3,3,3
Dl 225x10, 285x10,315x5,5,5
squats 135x10, 185x10, these felt good, 225x10, 275x10, 315x10, 355x6, 405x2,2 455 just felt way to heavy don’t know but after the 22 rep squats something had to be a little tired. stopped there cause I guess it was just the slacker in me.
Brett I look forward to some high rep work with 405 say 15 or 20 by christmas
Damn thats some impressive squatting.
Hey Joe thanks for stopping by. I have always had a easy time squating.
Workout today
hammer curls
mili with DB 60x10 80x10 90x6
snatches all singles up to 135# where I missed them all
dipsx15
dips+40# x5,pull upsx5 and repeat for 4 rounds
DB single arm clean and press 80x10,90x10,100x16 (puked and stopped)
True story went to the doctor the other day for a antibiotic after fighting it for 2 weeks , get in the room and the nurse checking me in takes mty blood preasure 98/38 " OWWW thats not good" then takes my pulse its 48 looks at me and says Oww thats not good at all. I told I had been working on getting it down for some years and though I had been doing it right. Then I told her I had been relaxing post workout for 3 hours before coming to the appointment. She still wasn’t impressed and left the room like I was pulling her leg.
AM Workout
Stretches 10 min foam roller
KB swings
squats air x20, 135x10 225x10 315x5 365x5 405x5 455x1 405x5,5,5
ran/staggered 1 mile with 110#pack
[quote]Dude623 wrote:
AM Workout
Stretches 10 min foam roller
KB swings
squats air x20, 135x10 225x10 315x5 365x5 405x5 455x1 405x5,5,5
ran/staggered 1 mile with 110#pack[/quote]
Some big squatting go on in here.
After squatting that I’d be staggering about as far as the sofa!
Brett good to hear from you, whats this about your injury (couple of weeks ago) hope your moving on with it. The squats where brutal, but I am still a long way from pre injury I had just missed a attempt at 550 the week before, doesn’t matter just keep plugging away at it, my DL is still and always will be my weakest lift. I did some GHP today first time hope they will help. I may not post on your page much but I am always reading it to see what your up to. how about the 135 for 10 minutes, sounds like a throw down. I will video mine in 4-5 days.
PM workout DL 135x10 225x10 315x8,8
hack squat 225 for 10
GHP 135 x10,10
see null I am giving it a honest try and it seems to be working , I think its kicking up my metabolism.
Yes they where brutal but still not back to pre injury, neither are the DL’s but I will overcome this. Started doing 2 a day workouts taking a lesson from Null’s book and they seem to be working
PM workout
DLS and hack squats and GHP(first time)
Brett what about the 135# squats are you in , I will video mine in 4-5 days. Feel the burn already
I won’t be joining you masochists in the 135 for 10 mins thing. Heh. Will watch though. Maybe I am a sadist.
[quote]Dude623 wrote:
Brett what about the 135# squats are you in , I will video mine in 4-5 days. Feel the burn already[/quote]
I’ll watch your vid first then make up my mind!
Cowardly I know, but my 20 rep set the other day was under 3 minutes and felt like forever. I can’t imagine doing a set 3 times longer than that!
Its set then 5 days hence 135# squats for 10 mins or bust. Note to self call the pharmacy and reserve a walker for the next day. Maybe you could sell squares for reps on 2.5,5,7.5 and 10 minutes.