Nice to see Barry & Art posting again! We all go through those 'Read Only" periods on the boards but I always know you guys are around.
Mike that GIF is way to distracting for me to comment in this thread…
Saturday - chins 4x10, bb curls 4x10
sunday (earlier this afternoon)- clean & jerk 5x3x70kg, 90kgx1, 100kgx1, 110kgx1
vid of the C&J 's
[video]1906[/video]
[video]1905[/video]
friday’s deadlifts, which were more like clean pulls than deads,
[video]1907[/video]
Great videos Heavythrower. You look very “explosive”.
How does your max deadlift compare to your C&J?
max dl right now is about 550. but if you really train specifically for the clean and snatch, you will find there is very little carryover from the dl to the OL’s.
Way to go Barry and HT you guys are rocking it!
11/24 - Deadlift - 135x8; 185x5; 225x3; 275x2; 315x1 changed grip on every other set…then used double overhead grip for 225x5 & 135x8with shrug at top.
Behind the Neck Press - 45x5…stopped because my scar too sensitive - some excuse, huh???
Standing BB Press - 45x10; 70x10; 95x8
11/26 - BP(every rep paused) - 45x12x2; 95x8; 135x6; 162.5(79% 1RM)x6x3
Ring Pull-ups - BWx3x2 supersetted with Chain Push-ups - BWx5x2
11/29 - BP(every rep paused) - 45x12x2; 95x10; 135x5; 160x2; 182.5(89% 1RM)x3x5…then tried starting from bottom position instead of off hooks…WOW, much harder than I anticipated - 182.5x2 missed 3rd rep
Incline DB Press - 35x10; 75x6
Dips - BWx5; BW+20x5
Push-ups with doubled mini band around back - BWx10STRICT!!!
11/30 - Front Squat - 45x10x3; 70x8; 95x5
Lunges & Step-ups …Abs…Bike
good stuff Art, you are my hero! whenever I start feeling sorry for myself and whiny about my injuries and such, I look at what you have had to deal with this last couple of years and here you are training again…
enough of that…
monday- power snatch 10x1 60-65kg
clean pull + hang clean 2+1 x5
push press 5x3x60-65kg
back squat ATG RAW 5x3x100-110kg
ghr/dips 2x15
today- rest!
QT making inspiration once again.
nice work.
HT loved the videos
played with some power snatches last week too.
12/02/10 - am workout
Deadlift - 135x5; 225x3; 250x6x4 alternating grip every other set
Rack Pull Way Above Knee - 135x3; 235x2; 285x1
Abs
Bike x 20 minutes hard
numbers keep coming up Art.
wed- power snatch 5x3x60-65kg
power clean & jerk 5x3x90-95kg
today-
PC
40kgx5 (NOTE: on the last rep of every set of PC’s, at the top, I would hit 3 front squats, essentially I am
50x5 warming up for front squats AS I am doing my PC’s. at the end of PC’s, I racked the bar in the squat
60x3 racks and started front squats at 100kg thoroughly warmed up for front squats)
70x3
80x3
90x2
100x2
Front squat
100x3
110x3
100x3
110x3
100x3
no more warm ups, started back squats at 120kgs
Back squats
120kgx3
110kgx3
120kgx3
110kgx3
120kgx3
110kgx3
Dips
bw 5x10
this as a mistake. should have stuck to the original plan of “light” push presses, I WAS having no shoulder pain, sticking to nothing but overhead lifting for upper body pressing, but now my left shoulder feels like shit again.
oh well live and learn…
today- felt sore and stiff…thought I needed a day off, but i pushed through and reminded myself that as long as i warmed up properly, and auto-regulated my loading, that i would be fine.
Power snatch
25kg x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 3, 3, 3
Clean pulls
70kgx3
90kgx3
110kgx3
140kgx3
160 x 3
180 x 3
160 x 3
180 x 3
160 x 3
Back squat
50 x 5
80 x 3
90 x 3
100 x 3
120 x 3
100 x 3
120 x 3
100 x 3
push press
50kg x 5
70 x 3
50 x 5
70 x 3
50 x 5
felt great after the workout, nothing hurting, but 8 hours later, the suck has settled in, and i feel like doo-doo. Ibuprofen and hot showers!
Good job fellas! I have a bench meet tomorrow so I haven’t done anything since Wed except cardio to cut weight. This will be interesting since I have not done a meet since 05…
good luck and be strong Colin, break the bar!
today was back biceps and some triceps pre-hab work
warmed up with one giant set of dumbbell curl to press’s 15x20, 25x10, 35x10, 50x10
bw chins 5x6 with pause at top (the pause KILLED me)
Chinese OL style dumbbell rows 2x20x70lbs
barbell curls, 2x15x65lbs with pause at top
band triceps extensions, 100 reps
pump city! the wifey was getting aroused feeling all the veins that were popping up on my arms and shoulders…might actually get laid later! good times.
today-
felt horrible again, but pushed through it. did dynamic mobility’stretch stuff until i started sweating, and warmed up with the bar until i felt like i had some pop and nervous system was primed.
power clean + front squat
40kgx3
50x3
70x3
90x3
100x2
110x1
120xmiss on the clean 3 times. ugh.
90x3
100x3
90x3
100x3
back squat
100x3
110x3
100x3
120x3
110x3
130x2
100x3
bench dips 3x20
done!
Well I did the meet and I need to work on some stuff, lol. Been a long time since I had to be strict and keep form. I hit my easy opener and then missed 2 and 3. I was a bit disappointed with myself but I have numbers to work on again. I came in 4th in the 275’s I just missed the 242’s by 3 pounds.
Way to go, Colin…got your feet wet again, now, back to business for the next one!
12/05/10 - Bench Press(every rep paused) - 45x12x2; 95x8; 135x4; 165x2; 185(90% 1RM)x2; 195(95% 1RM)x2; 205(100% 1RM)x2; 215(105% 1RM)x2; 225(110% 1RM)x 1 pause & 1 touch 'n go…I guess I have to max out again & re-compute my %ages, lol. Hope everyone is in the Holiday spirit!
[quote]Colin Wilson wrote:
Well I did the meet and I need to work on some stuff, lol. Been a long time since I had to be strict and keep form. I hit my easy opener and then missed 2 and 3. I was a bit disappointed with myself but I have numbers to work on again. I came in 4th in the 275’s I just missed the 242’s by 3 pounds. [/quote]
You competed, that is more than most.
Awesome Charlie Brown.
Yesterday
Bent row 135X10,225X10,275X7
DL 315X6,405X6,475,515,455X5
Chest sup row 3 platesX10,4X10,5X10
post your numbers colin!