JJackKrash's Training/Ski Log

Training Over 35 Lifter
41

July 24, 2009

Ski Log
Princeton Lakes, Lake 4
Boat: 206
6:15 a.m. , Air Temp. 70, water temp. 92. Wind speed: zero, Conditions: Perfect.

First set:
Run 32 MPH
Run 34 mph, 15 off
Run 34 mph, 22 off.
1 @ 34mph, 28off
2@34 mph, 28 off
2@34 mph, 28 off

Second set.
Run 34 mph, 15 off
Run 34 mph, 22 off
1 @34 mph, 28 off
1 @34 mph, 28 off
2@34 MPH, 28 off
2@34mph, 28 off
3@34mph, 28 off
2@34mph, 28off
2@34mph, 28off

Notes: I own 22 off, but 28 was really giving me trouble. Getting slack at 1. May play with some fin adjustments.

42

Cycle One, Deload, Squats and Press
Time in: 8:00 a.m.
Time out: 9:00 a.m.
Weight: 207.2
BF% 22.6 (Tanita estimated)

Squats: 45 x20, 95 x20, 120 x5, 150 x 5, 185 x5.

Press: 45 x20, 60 x5, 70 x5, 90 x5.

Tried some low weight front squats and zercher squats. Planning on working these for BBB and assistance work next cycle.

Sit-ups on ball, 3 sets 20.

Farmers walk, uneven weight, 85lbs/70Lbs, 200 ft., switch hands, 200 ft.

2 x5 Hanging leg raises.

Side bends x 10 with 1 db, 65, 90, 100 lbs.

GHR, 3 sets 10, with +10, +35, BW

Russian Twist w/35lbs plat, 3 sets 20

Jump rope 3 mins.

Wow. really looking forward to Cycle Two, deads, starting Tues. Also, my neighbor with a welder promised to make me a prowler when he gets a chance. Woo-hoo.

43

July 26, 2009

Ski Log
Lucky Lack
Boat: 206
6:16 p.m. , Air Temp. 90, water temp. 96. Wind speed: variable, Conditions: Perfect.

First set:
Run 32 MPH
Run 34 mph, 15 off
Run 34 mph, 22 off.
Run 34mph, 28off (sweet)
2@34 mph, 32 off
4@34 mph, 32 off (post 40 PR)

Second set.
Run 34 mph, 15 off
Run 34 mph, 22 off
2 @34 mph, 28 off
3 @34 mph, 28 off
4@34 MPH, 28 off
4@34mph, 28 off

Notes: Getting into 32 off off the dock was a treat. I am looking forward to hopefully running 32 off this summer and making a lifetime PR. I may try and adjust wing angle to 7.5 or 8 degrees to see if that helps me get the ski turning at the shorter line lengths.

Deload is over, back to work on deads tomorrow morning!

44

Cycle Two, Week One
Time in: 6:10 a.m.
Time out: 7:25 a.m.
Weight: 208.6
BF% 23.5 (Tanita estimated)

New Training Maxes
Deads: 345
Squats: 310
Bench: 235
Press: 150

Warm-up: mobility work, box jumps, .25 miles on tread 4 mph, 10 degrees

Deads: Warm-ups: 45 x10, 95 x10, 135 x5, 185 x3
Working: 225 x5, 260 x5, 295 x14 (PR Reps)
Deads/Ass. BBB 5 sets 10 reps 185

dips: bw x10, bw+20 x10, bw+40 x5, bw+50 x5, bw+60 x5 (drop weight 5 more reps)

Hamstring Curls: 90 x5, 110 x5, 130 x5, 150 x5.

Chins (neutral grip) 9, 7, 6, 6, 5, 5, 4 (42 total)

Close Grip Incline Bench: 65 x10, 95 x10, 145 x5, 165 x5, 175 x1 +2 assisted reps.

Notes: Great to end deload, but I am wiped out after this morning and can’t seem to stuff enough food in my mouth. So much for losing weight.

45

[quote]jjackkrash wrote:

Notes: Great to end deload, but I am wiped out after this morning and can’t seem to stuff enough food in my mouth. So much for losing weight.
[/quote]

Dem deads for reps will do that to ya!

nice pr!

46

Thanks Soldog!

Decided to do some core and GPP this morning.

Mobility work
10 min treadmill
Plyo Box Jumps to 30" box, alternating with hanging leg raises, 10, 5, 5, 5, 5 on box, 5 x 5 on leg raises.
Uneaven weighted farmers walk, 200 ft. each way, 95/80 lbs.
Side bends, 3 x10, 95 lbs. DB.
2 x20 Russian Twist holding 45 lbs plate.
Plank in pushup position w/ feet on swiss ball, 2 x 1 min. static hold
Good Mornings: 45 x10, 90 x10, 145 x 10. (first time trying this exercise so did it to get the feel of the form, which sucked due to flexability issues).

Note: bring your jump rope next time, thieves struck and cleaned the place out. Looking forward to bench tomorrow.

47

Bench Day – Week 1 --Training Max 235
Time in: 6:15 a.m.
Time out: 7:30 a.m.
Weight: 206.7
BF% 24 (Tanita estimated)

Warm-up: light mobility work, 5 min treadmill

Bench: Warm-up: 45 x20, 90 x20, 135 x3
Working: 150 x5, 175 x5, 200 x13.

Ass.: Bench: 145 x5sets x10 reps. (wow. this was a struggle, but I got all my reps)

Chins: Neutral grip: 9,7,6,5,4,4,4,2 (41 total)

Incline DB Bench: 45 x10, 65 x10, 90 x5, 55 x14

Kroc Rows: 45 x10, 70 x10, 100 x20 (had to drop weight at 15 reps and rest for 3 senconds)

Stairs: 11 flights

Notes: Kroc rows are coming along, but could not get a rep PR on bench. I think assistence/tricept work on Tues. was a little taxing and I was not fully recovered. Still, great day in the gym and I am wiped out. Going to try and vary carb days as described in the article of a few days ago and lose a few pounds. I want to be sub 198 and sub 20% body fat by September/October.

48

Ski Log
Lucky Lake
Boat: 196
6:30 p.m. , Air Temp. 70, water temp. 85. Wind speed: None.

First set:
Miss 32 mph, 15 off (still asleep)
Run 34 mph, 15 off
5 @ 34 mph, 22 off.
Run 22 34 mph, 22 off.
Run 34mph, 28off (this one was easy)
1 @ 34 mph, 32 off

Second set.
Run 34 mph, 15 off
5 @34 mph, 22 off
4 @34 mph, 22 off
5 @34 mph, 22 off
5 @34 MPH, 22 off
Run 34mph, 22 off
3 @34mph 28 off

Notes: I felt fatigued from my workout the previous day, but its great to get out in the morning and ski. I was really encouraged by the first 28 off pass, it was flat out easy. Need to work on consistency and body position. I was tired, but no winded, second set.

49

Nice workout. The krocs look really good and despite not being fully recovered, nice reppin’ on the bench.

50

TEST

Edit: Video didn’t post. Damn.

51

Squat/Press day Training Max: 310/150 Cycle 2, Week 1 (65%, 75%, 85%)
Time in: 7:35
Time Out: 9:20
Weight: 209

Warm-up : Maxwell’s Hip and lower back mobility drills.

Squat: 45 x10, 90 x10, 135 x5, 185 x3
Work: 200 x5, 235 x5, 265 x15

BBB: Front Squats: 145 x 5 sets, 10, 9, 9, 8, 10 reps.

Press 45 x10, 75 x10,
Work: 100 x5, 115 x5, 124 x7
BBB: 75 x 5 sets x 10 reps

Zerchers: 95 x3, 145 x3, 195 x3, 245 x1 (wow, this was hard)

Chins: 6,6,6,6 (24 total) (108 for week).

Notes: I am wiped out. Everything was hard today. The squat money set did me in and I was trying to catch my breath the rest of the workout. Videotaped the money set, trying to figure out how to get it off of my mac and posted here. Squats were close to PR rep based on Wendler formula, but not quite. I also have a new-found respect for front squats and zerchers.

52

I resorted to you tube: Here is 265 x 15.

53

[quote]jjackkrash wrote:
I resorted to you tube: Here is 265 x 15.

Really nice squats jjackkrash!

Such a purty gym…clean, bright, lots of new looking crap.

54

Aug 2, 2009

Ski Log
Lucky Lack
Boat: 206
6:00 p.m. , Air Temp. 88, water temp. 89. Wind speed: variable, Conditions: Perfect.

First set:
Run 32 MPH
Run 34 mph, 15 off
Run 34 mph, 22 off.
Run 34mph, 28off
1@34 mph, 32 off
3@34 mph, 32 off

Second set.
Run 34 mph, 15 off
Run 34 mph, 22 off
4 @34 mph, 28 off
3 @34 mph, 28 off
2@34 MPH, 28 off

Notes: Discovered fin settings were off or had gradually shifted. Reset fin to factory specs and adjusted wing to 8 degrees. Wow! It was like getting a new ski for christmas. Totally different ride, but I liked it. I walked right through 28. Note to self: check settings more often. I was fatigued second set, and I have squat day to thank for that. Still sore. We’ll see how deads go in the morning.

55

[quote]LittleStrick wrote:
jjackkrash wrote:
I resorted to you tube: Here is 265 x 15.

Really nice squats jjackkrash!

Such a purty gym…clean, bright, lots of new looking crap.[/quote]

Lol, I know it aint exactly hardcore, but there is never a line for the power rack–except for the occasional curler. And they let us use the stairs to the boiler room to run sprints on.

56

I’m not complaining. Its a cheery place…which can be good.
I have been contemplating the Conan look at home. Maybe some stone grey walls with a little texture…lol. Maybe a gas log fireplace for the Stone Age ambiance.

57

If you go for the Conan look, you will need to get one of those big wheels to push around in a circle for a few years before they throw you in the fight pit. Prowler, medieval school.

58

Not a bad idea. Then I can make my own grits!

59

Aug. 4, 2009 Wave 2, Week 2, Deadlift, Training Max 345, 70%, 80%, 90%, 3x3x3

Time In: 6:15
Time Out: 7:30
Body Weight: 208.9
BF%: 24.1 (Tanita estimated).

Warm-up: Treadmill, mobilty work
Deads: 45 x10, 90 x10, 135 x5, 185 x3
Working: 240 x3, 275 x3, 310 x13 (rep PR).
BBB: 205 x5sets, x10 reps.

Dips: BW x10, +20 x10, +40 x5, +60 x5, +70 x4, BW x10.
HSCurls: 90 x5, 110 x5, 130 x5, 150 x5, 170 x2.
Chins: 10 (yeah!), 7, 6, 5, 4, 4, 4 (40 total).

Notes: Back felt a little tweaky and I was still sore from squats on Sat. I left the belt on the same setting as I had it for squats, and it really cut into my side. I will move it out a notch next time. Also, counted 15 reps on deads, but video showed only 13. Harddrive must have skipped. :). Also, dips and chins continue to improve. I was really happy finally getting to 10 chins in a row, but it sapped my strength for the rest of the sets. I cut out incline CGB, may add it in on bench day on Thurs. Felt it was too much last week with one day rest before bench day and main lift suffered as a result. Chalk came from Inzer today, so we’ll see how the Lifetime staff reacts to evil chalk next Tuesday. Hands are shredded from skiing and deadlifting.

60

Nice work jjackkrash. That is a lot of reps on the 310#. I get tired thinking about it.
Congrats on the chins.