[quote]rcsermas wrote:
Oh and just a cool bit of information. Over Christmas I learned that my grandmother met and spent a good bit of time talking with Pyrros Dimas and his family while on a cruise a bit before the 2000 Olympics. Hell yea![/quote]
Sick!
Friday - Cycle 1 Day 3: Snatch, Hang Clean, Bench Press, Squat
Last time I missed about half my snatches, so this time I went through and did two at each weight, and then dropped back when I missed two at one weight. Only missed two total which was good.
Snatch:
-40 kg x 3
-50 x 2
-60 x 1, 1
-65 x 1, 1
-70 x 1, 1
-75 x miss, 1, miss
-65 x 2, 2
Hang Clean (below knee):
-50 kg x 2
-60 x 3
-70 x 3
-80 x 3
-90 x 1+miss+miss (grip failing)
-80 x 3, 3
Bench Press:
-105 lbs x 5
-135 x 5
-200 x 5
-230 x 3, 3, 1
Back Squat:
-70 kg x 5
-90 x 5
-110 x 5
-115 x 5, 5
Push Situp:
-10 lbs x 10
-15 x 10
-25 x 8, 8, 8
Notes:
-grip is really tough, I think the bar is 31 or 32 mm, which I have trouble wrapping with the thumb on snatches (short fingers). If I can do this, I can do 28 mm bars no problem
-found the perfect foot position for squats for ATG with no ankle pain: heels shoulder width, feet pointed out 35 - 40 degrees.
@cloystengh
How many bars do you have?
Jan 2, 2010
Lifting @ Bally’s in the morning
Bellow the Knee Cleans:
-up to 190lbs, 1,1…1,0,1…1,1
Back Extensions… super-set… with pull ups:
-10x2…8/5+20/15sec hold @ top
-10x2 with 5lb behind the head…5+20sec hold @ top
I was going to do a 2x a day today, but my GF kept me busy.
Right now I have one shitty bar. I am gonna get another cheap one off Craigslist or something, and then over the summer I am thinking a great birthday gift would be a nicer Oly bar for the gym, like a real one not some piece of shit. My mom thinks its a cool idea and shes paying so I’m pumped. I don’t really need it right now though, and my birthday is in June so right in time for summer break.
Do they have a platform at Ballys?
Managed to work out in the hotel here yesterday. The barbell was worse than mine, and no chalk or platform but they had a barbell which was nice. DB’s only went to 50 lbs.
Sunday - Hotel Workout
BB Press:
-135 lbs x 4
Single DB Press:
-50 lbs x 5 x 5
-50 x 10
Single Arm T-Bar Row:
-45 lbs x 5
-70 x 5, 5, 5
Barbell Complex:
-Hang Power Clean, Bent Row, Deadlift, Press, Back Squat, all for 5 reps x 3 sets @ 95 lbs
Notes:
-the barbell was slick and thick, couldn’t clean much so decided to do some other stuff. Got a good back workout.
-The complex was what some guys were doing and I didn’t really know what to do with myself so I worked in with them.
1/3/11
Squat:
225 x 3
255 x 3
275 x 2, 1 (yuck)
Squats feeling weak as hell still and I’ve got some of that nagging back pain creeping back in… no good!
Snatch:
85 x 2
115 x 2
135 x 2
145 x 1
155 x 0, 0, 1, 1
165 x 1
170 x 0
160 x 1, 1, 1
Having some issue where I keep trying to sneak under the bar before my pull is complete. I never noticed it before but I think it maybe has been the cause (or one of many) of a lot of misses in previous workouts.
Press:
95 x 5
115 x 5
125 x 4
Dumbell Row:
100 x 8, 7
Dragon Flags:
6, 6, 6
Hanging Leg Raises:
4, 5, 5
Stretching
[quote]cloystreng wrote:
@Neospartan
Right now I have one shitty bar. I am gonna get another cheap one off Craigslist or something, and then over the summer I am thinking a great birthday gift would be a nicer Oly bar for the gym, like a real one not some piece of shit. My mom thinks its a cool idea and shes paying so I’m pumped. I don’t really need it right now though, and my birthday is in June so right in time for summer break.
Do they have a platform at Ballys?
…
[/quote]
Your mom is awesome dude… mine never wanted me to lift heavy, shit didn’t even let me do wresting my H.S senior year. Tell her to get you one of super nice Pendlay bars, or if she is feeling really grateful an Eleiko competition bar both will last you forever.
There is no platform at Bally’s, but they do have 2 power racks and 1 squat rack and no issues with chalk, even on the DBs. The bars are decent so I just clean with the metal weights. Plus I am doing bellow the knee stuff, so its not 100% max clean. If I want to go super heavy one day I just go to Patrick’s gym.
So since I have less than 30 days until I ship out to Basic Training and no school my training will intensify and less Oly stuff will be done (sad).
1/03/2011
AM training:
Run 2.25 miles
-walk .5mile
Run 1.5 miles
-walk .3mile
Run .8 mile
I use this online program to figure out how far I ran, or to map a run. Its pretty cool.
PM training:
Pull ups + hold top at the end of each set 15-30secs
-8,5,4,3,4,3,3 (1 minute rest)
“eccentric-less/Pendlay” One arm DB Row:
-70lb 10reps
-80lb 10reps
-90lb 8reps
-95lbs 5x3 super set with Cable Pullovers
----fancy name borrowed from Thib. In short it is Pendlay Row with a DB. I pull fast and put the DB on the floor again before the next rep. I just let DB almost free-fall to the floor, I put very little resistance to it as if falls.
Ring Pushups
-8,6,5,5,5
–these were harder since I haven’t done them since finals in the middle of December AND my right rotator cuff is not fully healed from the skiing falls.
Ring Dips:
-6,4,3,4,2
—hard,
Pulls ups + hold at the top 10-20secs
-7,5
1/4/11
Snatch:
135 x 2, 2
155 x 1
165 x 1
170 x 1
175 x 0, 0, 1
180 x 0
Squat:
225 x 3
245 x 3
265 x 2, 2
Face Pulls:
80 x 20
90 x 15
80 x 12 holding for a second at the end of concentric
Hanging Leg Raises:
5, 5, 5
lots of stretching
1/4/11
So I haven’t done the full lifts in about 2 weeks so today I just went in to do a moderate single. I also have a police fitness test Saturday so I won’t be pushing it too hard.
Snatch - moderate single - 100kg, form felt alright
C&J - moderate single - 120kg, form felt alright
Front squat - moderately/heavy single - 130kg, felt heavier than it should ;[
Band leg curls - 5x12
Weighted abs - 5x10
@Neospartan: yeah, shes all into exercise and stuff. However, I don’t think I will be getting an Elieko bar any time soon. That shits really expensive. Pendlay bar would be good though, those are in the price range. I’ll be looking into it over the next few months.
Too bad about not being able to do much Olympic lifting with basic coming up but I guess you gotta get ready.
[quote]cloystreng wrote:
…
Too bad about not being able to do much Olympic lifting with basic coming up but I guess you gotta get ready.[/quote]
yeah there is an OlyW meet this Saturday, and I don’t know if I will actually compete even though I am registered to lift as an 85kg LOL! … I don’t know if I will go or not 
AM training:
Incline Crunches:
-40reps
-10lb plate behind the head, 10x3
Chin ups:
-13reps + 20sec hold @ top
-8reps + 20sec hold @ top
-5reps + 30sec hold @ top
-4reps + 30sec hold @ top
—gotta get better at holding at the top, my arms and upper back are like a twig up there.
At this point I started to get a slight migraine headache… FUCK I should have had a decent size breakfast, not breakfast snacks. I went and bought an overpriced Muscle Milk drink and chugged the whole thing. I sat and waited for 6 minutes before I did anything.
One Arm DB curls:
-35lbs 10reps
–easy
-40lbs 8reps
–damn I am getting good at curling LOL!
One Arm DB curls…supper set with… chin up + hold @ top
----45lbs 5reps---------±------------------4reps 30sec
----45lbs 5reps---------±------------------4reps 15sec (shit)
----45lbs 6reps---------±------------------1reps 45sec
Roman Chair Abz:
-10reps x3
-13reps
this whole thing took 1hr+, the headache made it feel like 3hrs.
PM training:
Back Squats:
-up to 315lbs 1,1
—hard as hell, but sweet
-a few lighter squats to finish off the day
I haven’t done a back squat in more than 3weeks. PLUS! I haven’t squatted 315lbs in more than a month!!! Damn I feel good 
Pull ups:
-more than 10, did not keep count DMX was playing in my headphones
Quick quad stretch
1/5/11
Snatch:
85 x 2
115 x 2
125 x 2
135 x 2
145 x 1
155 x 1
165 x 1
170 x 0, 1
175 x 0
Felt so very heavy today.
Clean:
205 x 1, 1, 1, 1, 1
Squat:
155 x 5
185 x 5
205 x 5
225 x 5
235 x 3, 3, 3
Squats felt nice. No back issues, good depth and speed.
Barbell Row:
225 x 5, 5
Stretching
1/5/11
A. Neutral-close grip chins - 5 x 6 reps - bodyweight (These fucking rocked my biceps and lats!)
B1. Front-wide lat pulldowns - 2 x 10-12
B2. Straight-arm lat pulldowns - 2 x 10
C. Dips - 5 x 6, 6, 5, 5, 5 - bodyweight
D1. EZ-B preacher curls - 4 x 10
D2. Band pushdowns - 4 x 20
1-5-11
AM Training:
Jump Rope:
-getting better at in place jogging and raining my knees
Push ups, slight leg elevation:
-total of 115reps
—these were hard at first because my right shoulder bitched a little. However, after a couple of sets of 15reps, the shoulder was not bothering me and it was less tight.
PM training in Baltimore
Snatch:
-up to 70kg 0,0,… 1,1
-then 75kg 0,0,…1,0,0
—meh too heavy
-down 70kg 0,1,1
Snatch Pulls:
-90kg 2x5
—making sure I kept my back tight and not start the 2nd pull early, that way when I explode my hips touch the bar. Nevertheless the 1st pull was NOT slow.
Pull-up Holds:
-45sec
-35sec
—damn, still shacking.
[quote]Neospartan wrote:
Pull ups:
-more than 10, did not keep count DMX was playing in my headphones
[/quote]
Haha nice. I don’t see you as an 85 kg lifter btw…I thought you weighed like 94?
1/6/11
Snatch - 80% x 1 x 5 - 90kg
C&J - 80% x 1 x 5 - 110kg
light/easy session since I have police fitness test on Saturday.
btw Neo when do you ship out to BCT/OSUT? I’m thinking of joining the Army again under OCS if I don’t have any decent job offers in the next 6-8 months.
Friday - Cycle 2.1: Snatch, Hang Clean, Press, Back Squat
Snatch:
-40 kg x 3, 3
-50 x 2
-60 x 1
-70 x 1, 1
-80 x miss, miss (accidental increase of 10 kg)
-65 x 1, 1
-70 x 1, 1
-75 x miss
Hang Clean:
-60 x 3
-70 x 3
-80 x 2
-85 x 2
-90 x 2
-95 x 2, 2, 2
Seated Press:
-105 lbs x 5
-117 x 5 x 5
Back Squat:
-70 kg x 5
-90 x 5
-100 x 5
-120 x 5, 5, 5
Notes:
-rushed the back squat sets but still was able to keep the speed up and do all the reps
-press was tough but completed it
-hang cleans tough on the hands
-accidentally moved up too much with the snatches, didn’t realize and had to drop back
-didn’t get 75 up, but 70 was moving pretty fast. I don’t think I was dropping under the bar enough.
1/7/11
AM training:
Pull-up holds:
-1minute! man that was hard,
-30sec
-25sec
Pull-ups:
-8reps
Push ups (4" elevation)
-120 total
—much better this time,
Chin-ups… supper set… One Arm DB Curls:
—8----------------------------40lbs 8reps
—6----------------------------45lbs 6reps
—5----------------------------50lbs 5reps x2
Decline Crunches:
-10, 20, 20, 20
Flutter kicks:
-3 sets,
—these ain’t that hard
Roman Chair Abz:
-15 x3
PM training:
Deadlifts:
-up to 345lbs 3reps
—now these feeling really easy… but my lower back didn’t think so. I guess so much emphasis on upper body strength lately made the bar feel light on my hands, but my lower back was bending badly.
—And now I am sitting with ICE on my lower back, and it hurts a bit to bend down.
@Neospartan: You compete yesterday?
Sunday - C2D2: Hang Snatch, Clean, Front Squat
Hang Snatch (high hang):
…straps, working on pulling under fast:
-40 kg x 5
-50 x 5
-60 x 4
…no straps:
-65 x 2, 2, 2
Clean:
-60 kg x 2
-80 x 2
-90 x 2
-100 x miss, 1 (didn’t drop under)
-105 x 1, 1
-110 x 1
Front Squat:
-60 kg x 5
-90 x 5
-113 x 3, 3, 1 (tried for 3x3)
Chins:
-50 lbs x 5, 5
Notes:
-worked on getting under the snatches
-cleans weren’t looking great at first but I ended alright, with a PR since the ankle sprain, so I called it a day for that even though I may have been able to do a bit more
-upper back failed on the last front squat set
-managed to keep the workout pretty quick, I think I was quick with the cleans
[quote]cloystreng wrote:
@Neospartan: You compete yesterday?
Sunday - C2D2: Hang Snatch, Clean, Front Squat
Hang Snatch (high hang):
…[/quote]
Nah I didn’t compete. I still went and supported my friends who were there, I left a little earlier.
oh question… Are you doing down to bellow the knees when doing the Hang stuff???
@PB Andy: Yo! How did the Police test go??
1/08/10
Quick workout in Bmore after the I left the meet with my GF.
I showed her how to Snatch and do Overhead squats… like in the Glenn Pendlay videos.
Feet on a chair Push ups:
-100 total
—a lil’ hard on the shoulder to find a good position to rock out the pushups.
Crunches: (regular)
-110 total
—my GF was teaching a trick to hammer them out quick. She used to do 100+ in her Air Force Academy days.
Push ups: (floor)
-50reps