##DAY 59 of 365
Sunday, July 16 2017
60 Min Swim in the pool
Body feels a bit beat up so this was much needed.
Everything loaded in the crock pot, rice cooker and oven. About to make this week a great week of lifting!
1 Like
##Day 60 of 365
Monday July 17th 2017
BACK SQUAT
215x5
215x5
215x5
215x5
215x5
BENCH PRESS / DB ROWS / AB WHEEL
175x5 / 65x12 / 15
175x5 / 65x12 / 15
175x5 / 65x12 / 13
175x5 / 65x12 / 12
175x5 / 65x12 / 12
NOTES: Good session. Loving these 3-4 exercise days. I think I found a “concept” that I can stick to for a LONG time.
3 Likes
When I go away for work and stay in hotels, I take full advantage of their pool. Definitely helps my joints and muscles recover.
1 Like
Hell yeah man! Swimming always helps my joints out. Wish I could do it more than I am able to. Good for the lungs too.
1 Like
DAY 61 of 365
Tuesday July 18th, 2017
SNATCH
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
SNATCH PULL
185x3
185x3
185x3
205x2
205x2
225x1
CLEAN & JERK
175x2
175x2
175x2
175x2
175x2
NOTES: Snatches felt extra crispy today! Jerks felt smooth. Went a bit heavier on the snatch pulls just to get accustomed to some heavier weights. Speed and proper positions are important. Felt myself dead-lifting the snatch pull a bit too much at 225 so stopped there. Knees feel really good. My ass, hamstrings, upper back REALLY feel it right now lol.
2 Likes
RANDOM THOUGHTS
-
I never eat right after a training session. Since I train in the AMs from 530-630, I walk home which takes 5 min, take a quick shower, and then go to bed for 1-1.5 hour. I then wake up at 8/830am and then eat and get ready for work.
-
I haven’t noticed anything from not “eating right after working out”. More times then not right after training I don’t wanna do anything. I’m so fatigued from the session I don’t even want to eat. If I nap and wake up, I am STARVING and am able to put it down at that point. My sessions really take it out of me. Not like my body is beat up, but more so that my body has this sense of overall fatigue.
-
Strength gains are coming so I think this “get your protein immediately after working out or your workout was useless and you’ll lose muscle” is bull shit.
-
I’ve started moving faster through my workouts and my lack of conditioning is really showing. But at the same time its been improving since I’m shortening rest times. For example on Monday for 5x5 squats rest times were:
Set 1 - 30 sec
Set 2 - 1 min
Set 3 - 90 sec
Set 4 - 2 min
Set 5 - 2 min
In total I had 7 min of rest. My 5x5 literally took me less than 15 minutes including warmups, racking weights, etc. -
As I’m getting older, I’m learning that warming up takes a bit longer, but also the MOST important factor is diet. I don’t even like calling it diet. But FOOD CHOICES makes or breaks everyone’s goals. I figure if you eat REALLY well 85% of the time, that other 15% is really not going to make or break you as long as you continue to train hard. Reminds me I can enjoy a beer here and there lol.
-
I’m a big fan of 2-3 meals a day with a snack of some sort in between. I like having bigger meals with less frequency. It’s more sustainable for me. It makes it to where I don’t ever really have to think about food. I just sit down and eat lol.
-
Forget foam rolling. A broomstick is the only “assistance” item I feel you need for stretching if anything. You can put your body into a lot of “strict” positions that will allow for some deep stretching especially of the back, hamstrings and shoulder area.
5 Likes
Good to see that you are really finding out what works for you! Blanket statements and bro science can be helpful to start with and give you ideas, but honing in on your own style is definitely the way to go IMO. Especially for sustainability.
3 Likes
DAY 62 of 365
Wednesday July 19th 2017
FRONT SQUAT / NG CHIN UPS
175x3 / 3
175x3 / 3
175x3 / 3
175x3 / 3
175x3 / 3
175x3 / 3
175x3 / 3
175x3 / 3
OVERHEAD PRESS / CHIN UPS
95x5 / 5
115x5 / 5
125x5 / 5
135x6 / 5 (OHP PR!)
115x8 / 5
115x8 / 4
115x8 / 4
115x8 / 4
BACK RAISES / CURLS
50 each
NOTES: Legs were tired so focused on proper positioning and speed with front squats. Hit a OHP PR so that felt good! I was DRENCHED after this workout! I forget how straight I walk after back raises from my erectors being so pumped up lol. Chin Ups are starting to get easier. Will have to implement some pull ups after the summer is done.
PM
90 Min Hot Yoga - Was worth it!
2 Likes
Oh for sure man. Everyone is built differently both physically and mentally so I think everyone has to find their own “path” in a sense. Like me personally I couldn’t ever do a upper/lower or body part split. Not because it wouldn’t be effective, but because a FB type of routine fits my style.
What I’ve really learned more than anything over the past few months is it all comes down to consistency. That trumps any routine. When @ActivitiesGuy first told this to me months ago I don’t think I truly believed it. Since January I have probably “changed my routine” a quite a few times. But what has stayed the same is that I go to the gym and I squat, pull, press multiple times a week and try to improve whether it be weight, reps, or in the movement itself. Just consistently going has increased all my lifts across the board.
=========================================================================
Day 63 of 365
Thursday July 20th 2017
SNATCH
160x2
160x2
160x2
160x2
CLEAN & JERK
175x2
185x2
195x2
205x1
205x1
190x2
190x2
190x2
185x2
CLEAN PULL
215x5
215x5
215x5
STANDING BROAD JUMPS
3 sets of 4 jumps - don’t know distance
NOTES: Another crispy session! Body is starting to feel really athletic again. Body is getting use to the 6 days of training.
Watched these videos before my training session. Got super hyped. This dude is a fucking beast!
2 Likes
I see progress, I like it.
1 Like
That’s the name of the game man!!!
Exactly. Just gotta keep going up, and you’ll hit whatever your goals are. Also those Ilya videos are cool, really sad that he got popped (or was on, however you want to look at doping in Weightlifting). I feel like he could’ve gotten 250 in 2016 if he was able to compete.
1 Like
For sure man. I figure if I improve every day whether it’s technically or strength wise or even mentally I’ll be good in the long run. I don’t have very high goals, it’s more of a balanced approach for myself
@ 170-180lbs BW
If I can:
185 Snatch
225 C&J
315 BS
275 FS
BW OHP
225 BB Row
20 Chin Ups in one set
I feel like if I can do all of that, stay pretty lean and maintain those numbers into my 50s/60s I’ll be happy camper. But the plan is to hit ALL these goals before moving onto another goal. Obviously the squat/oly lifts are sort of intertwined. Luckily I don’t need any fancy programming to hit all these goals. I just have to keep at it. I think eventually I want to get into Ninja Warrior type training.
In terms of Ilya he’s my favorite man. He just gets up to the podium and goes. You know I’m not a “fan” of doping. But I realize in the elite levels of sports it’s a thing. You still have to put in a massive amount of hard work and dedication to gain any benefit from it. I don’t think any amount of drugs is going to get you a 251kg C&J or a give a person a 600lb clean with out hard ball busting work. So I don’t knock anyone for taking drugs. Especially people in state sponsored sports lol. Without doping we wouldn’t see some of the weight lifted that we’ve seen. I would love in my lifetime to see a 500lb Snatch and 600lb C&J.
I personally think he would have tried for 251 at Rio if he was to compete. In that video he basically had it!
2 Likes
Day 64 of 365
Friday July 21st 2017
BACK SQUAT / HANGING LEG RAISES
135x5 / 10
155x3 / 10
185x3 / 10
205x2 / 10
225x2 / 10
265x3 / 10 (Going to do this again next week to get my new 5RM!)
265x2 / 10
185x15 / 10
BARBELL ROW / BW DIPS
135x12 / 15
135x12 / 15
135x12 / 15
135x12 / 15
135x12 / 15
135x12 / 15
135x12 / 15
LUNGES / GHR
30 reps each
NOTES: Took a 2 hour nap and for breakfast I had fried chicken and waffles. Probably wasn’t the est choice, but it was damn good! Going to eat a big ass salad for lunch to make up for my sins lol.
This weekend I’m going to Glenwood springs here in CO. It’ll be a nice weekend of recovery in some natural springs. Gonna make sure to keep my cals up over the weekend so I can hit it hard on Monday!!!
2 Likes
Day 65 of 365
Monday July 24th, 2017
BACK SQUAT / AB WHEEL
45x12
135x8 / 6
155x3 / 6
185x3 / 8
205x2 / 8
225x5 / 12
225x5 / 12
225x5 / 12
225x5 / 12
225x5 / 12
BENCH PRESS / DB ROW
45x10
135x6 / 65x10
165x2 / 65x10
180x5 / 65x15
180x5 / 65x15
180x5 / 65x13
180x5 / 65x12
180x5 / 65x11
NOTES: I am improving for sure! I was inspired by @T3hPwnisher BTM write up last night and I had all my rest periods set to 1 min. My workout took me 35 minutes including warm up sets. By the end of the workout I was DRENCHED and gasping for air lol. But I think keeping my rest periods to 1 min in the long run will be beneficial. I can definitely fit more into my workout as time progresses and it helps keeps the intensity up. I almost felt like the whole time it was EMOM.
On a side note, I think I’m going to drop the DB Rows. They don’t really do it for me like the BB rows do. I just feel my back truly working with BB or Pendlay rows.
2 Likes
hahaha you sir are correct, the anabolic window is BS. IIRC the only studies that showed noticeable positive effects from the post workout meal/shake were from those that had been fasting for several hours before workout. I dont remember the exact time but it was 12+ hours.
4 Likes
My new breakfast (all not pictured is half an avocado)
4 eggs
2 slices of cheese
2 slices of bread
1 cup of yogurt
1 cup blueberries
1 banana
Honey
This has been perfect for my preworkouts in the AM. I wake up at 430am and by 530 I’m working out. Takes me 5 min to make and 10 min to eat and then I’m off to the gym. Usually just need 1/2 hr to let food settle.
7 Likes
Day 66 of 365
Tuesday, July 25th 2017
SNATCH (Basically was EMOM)
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
SNATCH PULL (Really focused on extension and timing)
190x3
190x3
190x3
CLEAN & JERK (Felt really strong and stable today)
190x2
190x2
190x2
190x2
190x2
NOTES: My legs were jelly at the end of the session lol.
1 Like
Day 67 of 365
Wednesday July 26th, 2017
FRONT SQUAT / NG CHIN UPS (Was nice to lower reps but increase the weight)
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
205x2 / 4
OVERHEAD PRESS / RDL (Just used the weight that was on the bar for RDLs. Felt a good stretch.)
115x5 / x5
125x3 / x5
135x7 / x5 (PR AGAIN!)
125x4 / x5
125x3 / x5
115x6 / x5
115x6 / x5
115x5 / x5
115x4 / x5
115x4 / x5
115x4 / x5
95x12 / x5
NOTES: I’m loving these simple workouts. The one thing that I’m starting to believe is that for someone new to the iron game or not that strong it is better to do more sets than reps. I think this gets your more quality work in because technique is not breaking down from fatigue or bad form. Then once you have a “baseline” of strength, I think it’s time to start pounding the reps for sure. This is what I feel in my infancy of lifting career!!!
2 Likes
DAY 68 of 365
Thursday July 27th 2017
Wife is taking me on a surprise trip this weekend, so had to make this session count!
SNATCH
155x4
160x3
165x2
170x1
175x2
165x3
CLEAN & JERK
175x2
185x2
195x1
205x1
205x1
215x1 (PR! But super ugly back rounding and all, so dropping weight)
205x0 (Wasn’t focused)
205x0 (Again wasn’t focused)
205x1
205x1
205x1
195x2
185x2 (No jerk)
CLEAN PULL
225x5
225x5
225x5
NOTES: My body FELT it after this session. Took a 2 hour nap lol. I think the cumulative effect of this week and not truly eating right (lots of beer and whiskey this week due to birthday festivities) taking it’s toll. My technique is getting a lot sharper, which I make up for strength with speed and technique for now. I think after my mock meet I will for rest of year just stay at a 225 C&J and 185 Snatch MAX (a weight I can lower because after this month I’ll exclusively be working out at the 24 hour fitness only with no bumpers) and REALLY focus on strength.
The new guy I met at the gym Isaac (315 OHP guy) told me he’s going to do tomorrow’s training session with me. Should be cool cause he’s strong as fuck and it’s been hard to find a training partner because my training is so specific. Everyone I know wants to do curls and bench and I want to squat, ohp, and clean lol.
3 Likes