Another late night at the ballpark = another late night/early morning visit to my basement Globo Gym. I’m not complaining. I love it.
OHP from pins
Ramp
135
155
175
195
215
235
Clusters w 210
6 reps
5 reps
5 reps
Hard 5 w 175
Max reps pump set with 135
15 reps
7 reps
Also… My boys are dominating on the field. Twin one is something like 16 for 18 for the tournament with a long home run and 5 or 6 doubles. Twin two has hit nearly as well and has been almost unhittable on the mound. It seems that most 11 and 12 year olds have trouble handling a 65-70 mph cutter.
Power Snatch from blocks
Ramp
115
125
135
145
155
Clusters w 135
6 reps
6 reps
5 reps
Hard 5 w 125
Still didn’t get into a groove until my 2nd set of clusters. I think I can do more. Still learning.
Ogre: Been a while since I checked your log…good stuff here. A couple of questions / comments.
Where are you setting the pins on OHP? Seated or standing? Your ramps have been bigger every session, getting close to your bench number (comparatively speaking). I do a push press layer and love it - but have stalled at 210. Started doing some Wendler BBB at end of bench layer with strict press to try and improve. Also, I thought I remembered reading something in CT’s forum a while back that he no longer advised pins on bench - just take a few seconds longer between clusters.
I like the snatch idea - may try that one. Best. Grove.
[quote]Grove wrote:
Ogre: Been a while since I checked your log…good stuff here. A couple of questions / comments.
Where are you setting the pins on OHP? Seated or standing? Your ramps have been bigger every session, getting close to your bench number (comparatively speaking). I do a push press layer and love it - but have stalled at 210. Started doing some Wendler BBB at end of bench layer with strict press to try and improve. Also, I thought I remembered reading something in CT’s forum a while back that he no longer advised pins on bench - just take a few seconds longer between clusters.
I like the snatch idea - may try that one. Best. Grove.[/quote]
Hey thanks for the info on bench, I will try to find that. On OHP I am doing those seated and I am setting the pins just at the top of my head right now. I am loving the snatches. If you like SGHP they are an awesome addition.
Saturday:
Lats and arms
Pull up negatives x 4 sets of 5
Lying straight arm pullovers 3 x 10
BB curls w my new ez curl bar super set with tricep ext 3 x 10
Sunday was an off day. Back to it tonight after baseball practice.
6-30-14
SGHP
RAMP
135x3
165x3
195x2
225x1
255x1
265x1 PR
Clusters w 240
5 reps
5 reps
4 reps
Hard 5 w 200
This felt great. The bar was flying. I love the weightless feeling that you get for a split second at the top. I love it even more when it’s more weight than I have ever pulled before! It’s kind of like when I used to play golf and you catch one uber pure with the driver and all you feel is the shaft whipping through like the ball isn’t even there. Its awesome.
7-1-14
Incline BP from pins
Ramp
135x3
155x3
175x3
195x1
215x1
235x1
Clusters w 205
5 reps
4 reps
4 reps
Hard 5 w 175
Pins set with bar 2-3 inches off of chest on all these sets.
Baseball season is over. I will miss the fun but really look forward to lifting regularly and hopefully not at midnight.
SGHP
Ramp to 3RM
135
155
175
195
215
235
Clusters w 235
5 reps
5 reps
4 reps
Hard 5 w 195
And done.
Incline BP
Ramp to 3 RM
135
155
175
195
215
Clusters w 215
4 reps - too heavy
Drop to 205
4 reps
4 reps
Hard 5 w 180
I am sitting in my office thinking about squat day. Maybe I will try front squats tonight.
Front Squat
Ramp to 3RM
135
155
175
195
215
Clusters w 205
3
3
3
Hard 5 w 165
I feel like a wuss.
07-11-14
Seated OHP from low pins
Ramp to 3 RM
135
155
175
185
Clusters w 185
5 reps
3 reps
3 reps
Hard 5 w 155
I set pins a notch lower today. Bar was at eye level which is about where my sticking point is at. I used some home made fat grips. Yes home made. I cut a swim noodle into sections a little bigger than my hands and then split it open long ways. It worked great. I may try out some pipe insulation and see how it does. Thought I would try this out and see how I like it before I drop $40 for real ones.
Bench
Ramp to 3 RM
135
155
175
195
215
Clusters w 215
5 reps
4 reps
4 reps
Hard 5 w 180
I used my rigged up fat grips again and I still think I like it.
Power Snatch from blocks
Ramp to 155
Clusters w 135
6 reps
5 reps
5 reps
Power clean - Hard 5 w 135
I don’t think it’s a very good idea for me to do HDL sets on snatch. This feels more like a one rep type of lift to me. I don’t even like doing 3 reps with lighter weight as I start my ramp. It just don’t feel safe to me. So, I did HDL on power cleans. I picked power cleans for no particular reason other than it is fairly close to a snatch.
Some lats and biceps
Pull up negatives 4 sets to failure
Seated DB curls 4x8
Seated OH DB Tricep ext 3x8
3 sets of hangs for 20 seconds each
I am still working on PUs. Maybe another week or 2 of doing negatives and then I will see how many real ones I can do. Losing 15 pounds would help…
SGHP
Ramp to 3 RM of 235
Clusters w 235: 5 reps, 5 reps, 4 reps
Hard 5 w 195
thought I did good but I did less reps on clusters than last time. The ramp felt easier though. Maybe I will be able to move up next time.
Yesterday:
BP from pins w fat grips
Ramp to 3RM of 225
Clusters w 225: 5, 4, 4
One max reps set w 135: 21 reps
Today:
Front squat
Ramp to 3RM of 225
Clusters w 225: 5, 5, 4
Hard 5 w 185
I moved up 10 pounds on front squat. That’s the good news. The bad news is that my 3RM is the same as bench yesterday. 
Seated OHP from high pins
Ramp to 3 RM of 215
Clusters w 215: 5, 4, 3
Hard 5 w 185
Pins set just above my head. Still using my rigged up fat grips. They actually work pretty good, better than I thought they would.
Yesterday:
Power snatch from blocks
95x3
95x3
115x3
125x3
130x1
135x1
140x1
145x1
150x1
155x1
Power clean
5x3 with 135
Some pull ups