felt like hammered shit again today. knees and it bands jacked, and shoulder and triceps shredded.
the lesson today- warm up with dynamic mobility stuff AS LONG AS IT TAKES to get a good sweat on, and THEN do technique drills with the empty bar until you are really popping it with lots of speed and force, and YOU WILL get through it.
I actually hit a recent pr snatch today, and believe it or not, I damn near decided on not training and taking the day off.
power snatch
40kgx5
50x3
60x3
70x3
75x3
80x2
70x3
85x1
70x3
90x1
75x1
95x1
80x1
100xmiss
80x1
100x1
105xmiss
80x1
105xmiss
90x1
105x1 PR(last ten years or so that is, LOL)
“I’m back in the saddle agaaaaain”, way to go Colin.
Art, weights are headed up again. Yeah, when you hit 110% of your 1rm I think it’s time to adjust your 1rm.
You might be feelin like crap Mike but you’re getting in some really good sessions. 3 shots at a weight and finally getting it on the 3rd lift is gutsy.
today was a much needed active recovery day. I worked all night long (12 hours) on my feat after the above posted deadlift and pc workout, and got only 2 hours sleep in the morning before some business obligations had me out of the house for the rest of the day.
got a 1 1/2 hour massage, then hot tub, then dynamic mobility stuff, then pushed the prowler for about 15 minutes.
12/10/10
Deadlift - 135x8; 225x3; 275(85% 1RM)x5; 280(87% 1RM)x5; 287.5(89% 1RM)x5…Prilepin suggests 3’s & 15 total reps for these percentages, they were too easy at 3 so I did 5’s instead…I alternated my grip every other set including the warm-ups
Press Behind the Neck - 45x10x2; 70x3; 95x8x3
Standing Press - 45x10x2; 70x3; 95x8x3
Abs
power snatch, worked up to 90kg x 1, then tons of sets at 70-80kg
push press- many sets 85-90kg x 3
strict military press- 5x5x70kg
trap bar deadlift 4x3x180kg first time ever doing these…interesting, sort of like a squat but easier on knees, sort of like a deadlift, but easier on the back. might ask for one of these for xmass for my garage gym.
A while back I made a bid to do a 800 lift for our friend and brother in iron QT. Yesterday was supposed to be a accessory day for back. My previous attempt was stopped at 765 with a hemmorroid hanging out of my ass. Started out normal.
Bent row 135X10,225X10,225X10 underhand
RDL 315X10,405X8,455X8,495X6,545X6,605X2
Got my wood box out, moved the bar back on the power rack and said WTF.
695X5, really stoked 745X3,805
I know this means nothing. The cheap bar is pretty much destroyed. It’s bent as hell and useless. Game over.
[quote]barryjenkins00 wrote:
A while back I made a bid to do a 800 lift for our friend and brother in iron QT. Yesterday was supposed to be a accessory day for back. My previous attempt was stopped at 765 with a hemmorroid hanging out of my ass. Started out normal.
Bent row 135X10,225X10,225X10 underhand
RDL 315X10,405X8,455X8,495X6,545X6,605X2
Got my wood box out, moved the bar back on the power rack and said WTF.
695X5, really stoked 745X3,805
I know this means nothing. The cheap bar is pretty much destroyed. It’s bent as hell and useless. Game over.[/quote]
[quote]barryjenkins00 wrote:
A while back I made a bid to do a 800 lift for our friend and brother in iron QT. Yesterday was supposed to be a accessory day for back. My previous attempt was stopped at 765 with a hemmorroid hanging out of my ass. Started out normal.
Bent row 135X10,225X10,225X10 underhand
RDL 315X10,405X8,455X8,495X6,545X6,605X2
Got my wood box out, moved the bar back on the power rack and said WTF.
695X5, really stoked 745X3,805
I know this means nothing. The cheap bar is pretty much destroyed. It’s bent as hell and useless. Game over.[/quote]
all of these except the 100-105kg had ZERO leg drive, strict military press, from the clavicles, none of this starting from the chin or forehead bullshit i have been seeing a lot of on you tube of late. the 100-105 sets were a push pres with only slight to moderate leg drive. held all reps for a second or two at the top…this gave my triceps and upper back a tremendous pump. I felt jacked as hell after this, no energy for anything else…so pumped thought i was going to explode.
Barry - only one word comes to mind - “AWESOME!!!” & thanks for the dedication, both yours and to me.
Mike, you’re still pluggin’ away…nothing seems to stop you with your determination to train even when bodyparts aren’t in optimal condition to get pushed too hard.
Gonna go backwards with workout posts…
12/16 - Morning - Deadlift - 135x8; 225x3; 275x1; 300(95% 1RM)x2; 305x2; 310x2; 315(1RM)x2; 320x2; 325x2; 330(105% 1RM)x2 alternating grip every other set incl. warm-ups
Ring Pull-ups - BWx4x3
Evening - IR/ER warm-up…Press Behind the Neck - 45x10x2; 70x5; 95x3; 120x3(too heavy); 100x8x3
Standing Press - 45x10; 70x5; 100x8(hard and ‘shaky’) stopped there…had EMG in afternoon and my muscles were spasming during & after workout
12/14 - Front Squats - 45x10x2; 70x5; 95x3; 120x8x3
12/13 - Back Squats - 45x10x2; 135x5; 180x5; 185x5; 190x5
Rev. Hypers - 50x8x3
Legs and Back 3 workouts in 4 days is taking toll on my body - crippling sore!!!
More surgery on the near horizon - ulnar nerve is FUBAR on my dominant arm - decompression indicated…
one step forward & 2 backwards seems to be the order of the day for me, BUT, it’s only a temporary setback and hopefully I will be able to do things with my tricep/hand/fingers when it’s over…2 B continued…
TGIF & have a great weekend my brothers & sisters in Iron!!!
wtf can I say Art. whenever I think I have problems, and am some sort of tough-guy for working through my injuries… you post and I realize what a pussy I really am.
You are my hero Art!
well, as for me…the every day lifting thing lasted 3 weeks before the inevitable happened…fucked my groin and back up last squat workout.
power snatched felt good until i got to 80kg, then my left forearm started hurting, then went on to back squats, feeling good untill 150kg, then i felt a pop in my groin, leaned forward with the weight to finish the rep and my back popped then.
so last three days I have only done light prowler stuff.
[quote]heavythrower wrote:
well, as for me…the every day lifting thing lasted 3 weeks before the inevitable happened…fucked my groin and back up last squat workout.
power snatched felt good until i got to 80kg, then my left forearm started hurting, then went on to back squats, feeling good untill 150kg, then i felt a pop in my groin, leaned forward with the weight to finish the rep and my back popped then.
[/quote]
Boy did I not want to hear that. I’ve been following your log closely (the daily lifting thing) and have started something similar.
Do you think getting injured was inevitable and purely down to the frequency?
Were you getting more and more tired and run down? or could it have been just one of those things and still happened on 2x a week?
I was feeling more and more beat up, each day I was telling myself “no fucking way i can workout today” but i would just warm up longer and longer with dynamic mobility stuff and the empty bar until all the kinks loosened up and then i would go for it.
taking ibuprofin 3 times a day just so i could walk and get by at work…
fuck this.
I was doing better lifting two times a week and conditioning 3-5 times a week. FEELING better that is.
I got big as hell the few weeks i did the daily heavy lifting. shot up to 235lbs, and it was not in my waist.
wifey and work mates commented all the time “wtf? you have gotten huge recently” and stuff like that.
