that sneak attack is viscious
nice work
snatches are strange- some days I can hit them
other days not even close
I think you truly have to hit yourself a few times with the bar to get it right
nice work in here
Joe and KMC,
thank you for stopping in and for the kind words.
12/8/11
Oly day was a bust last week (back was all jacked from sleeping on my daughters floor) so here goes
Cleans (from floor) 45x2, 95x2,135x2, 185x2, 205x1, 225x1, 245x1, 255x1, 225x2, 135x5
Snatch- 95x2, 135x2, 155x1, 165x1x1x1x1, 135x1
After I look at it the reps seem really low, however the snatches scare me (and anyone watching) so less may be more at the moment.
12/10/11
Bench-w/ups- 330x3x4x5x4x4 all pauses
Snatch Grip Deads-(why not)- 365x3x3x3 (still figuring out the hook grip for any "substantial " weights)
Front Squats- 135x3, 185x3, 225x2x2x2 (AtG a rarity for me)
12/12/11
Deads- W/ups- 405x2, 425x2, 455x2, 495x2x2x2, 425x5x3
Incline Bench- w/ups- 225x5, 245x5, 265x5, 285x5
Squats w/ Bands- 135x5 (w/Average Band), 225x5x5x5 (w/average Band)
wrong days
[quote]BrianHanson wrote:
however the snatches scare me (and anyone watching)[/quote]
LOL
Why exactly have you started with the O lifts?
Did you do them in the past?
Farmer,
I have screwed around with them on and off (mostly off) for about 1.5-2 years, I just like to mix up my workouts and they (O Lifts) are exceedingly difficult for me to do, I think that’s why I do them. I am hoping that they make me explosive (hopefully making my daily naps more explosive as well), and I guess I hope that they somehow benefit the other lifts in some small way.
12/14/11
Started at a new gym today (VB Performance), it’s closer to my house and has power racks with band pegs, chains, plyo boxes, tires for flipping, sledgehammers, dragging sleds, sandbags etc for $29 a month, + it is limited to 90 open members (everyone else is in some sort of programming from speed training to boxing to sports performance). I am happy as “a pig in shit” to quote my father. Power rack was set up with green bands for reverse band benches when I showed up. simply amazing.
Squats- 135x5. 225x5, 315x3, 365x3, 405x2, 455x2, 495x2 (w/belt and wraps), 585x2 (reverse bands 1st time)
Bench- 135x8, 225x8, 315x8 (pause), 365x5, 405x2
Deads- 135x3, 225x3, 315x2, 405x2, 425x2
DBell Curls- 60x8, 70x8
A big workout for me, more volume x intensity than usual, this morning I feel sore but not horrible so there is that.
Thats not a gym, thats heaven
Joe,
That’s how I feel as well.
Took the kids to Disney for Christmas Break, got back on Monday night to a Blizzard and sub-zero weather, not a good day at all. Was too tired on Tuesday so Wednesday got back to it, preparing for a 100% Raw meet on 3/24 so I figure I have about 12 weeks to not suck so bad. I also plan on taking all my attempts this time rather than just trying to get a total and a trophy(like my last meet)
1/4/12
Bench (paused)- w/ups- 270x3,290x3,310x3,k330x3,350x3
Bench (touch’n’go) 340x4
Bench Really Wide-270x6x6
Dead Bench- 315x1x1x1x1
Nachine Flyes- weight x10x10x10
Front Plate Raises- 45x5x5x5x5x5
DBell Hammer Curls- 65x10x10x9
Plank- 30 seconds
really looks like a lot of bench now that I see it, oh well, weights felt light so progress should be steady. My goal for the meet is 615/455/640=1710, it may seem a bit high considering no knee wraps etc (plus I am fat, weak, and getting old), but I figure it’s a goal so it should be high (I have heard that’s what 3rd attempts are for).
That sir would be a bad ass raw total.
I’m excited about your upcoming meet! That would be an awesome total. Of course, I have to remember that you’re almost 3x my size.
Joe,
thanks but at the moment it is just a goal, I have 11 weeks to finesse 60 lbs or so onto my gym total, it gets harder to do as you get older it seems
kp,
Thanks for putting that number in perspective for me 
all in all if I get it I will be thrilled if I get close I will act disappointed but I will still be thrilled.
1/6/12
Squat-135x5,225x3,275x3, 315x3, 365x3, 415x2, 465x2, 505x2x2
Front Squat- 225x8, 245x5x5x5
Good Mornings- 225x5, 275x5,k 315x5x5
Abs- Plank x30 seconds
Leg Curls- weight x12x12x12
My 10 year old daughter starts training tonight at the gym I use in a youth performance program, she is very excited and so am I, between this 2x a week, basketball 3x and just being a kid I am hoping to stop her from being part of the 30% of children that will have diabetes by the time they are grown, plus when she’s older she will be able to carry me places.
Trained Sunday and Today (Tuesday)
Sunday 1/8- Daughter was in group training so I decided to have a little workout,
Deadlift- 135x5x5x5, 225x5, 275x3, 315x3, 365x2, 415x2, 465x2, 505x1, 525x1, 545x0x0 (uh-oh came off the floor fine but stalled about knee height on 1st attempt, it felt glued to the floor on the 2nd so I gave up)
Bent Over Rows- 225x8, 255x5x5x3
Pull-Ups w/Band- x8 x8 x8 (why bands you ask? Because I am fat)
Tuesday 1/10
Bench (all pauses)- w/ups- 290x3, 310x3, 330x3, 350x3, 370x3
OHP- 135x5, 155x5, 185x5, 205x3, 225x3x3
CG Bench- 225x8, 275x5, 295x3, 315x3
DBell Hammer Curls- 65’s x8x8
fat Bar Curls +20 Lbs x8x8
That’s it I was very sore from the bench volume last week, so I cut it down a lot this time otherwise all is well. Found out I am taking a vacation (from my retirement) in the middle of my training so I will essentially be doing a 2 week deload that ends 16 days before the meet.
[quote]BrianHanson wrote:
I will essentially be doing a 2 week deload that ends 16 days before the meet.[/quote]
Hmm. How will you structure your training?
Snap,
“Hmm. How will you structure your training?”
Poorly would be my best guess.
1/12/12
My Daughter had a training session tonight so I decided to piggy back off of that and sneak in a workout while I waited for her.
Squats- 135x5, 225x3, 275x3, 315x3, 365x2, 405x2, 455x2, 495x2x2
Deadlifts- 315x2, 365x2, 405x1, 455x1, 495x1, 545x1 (ah-ha) 565x1
Lunges- 95x8, 135x0 my daughter came over and said I was embarrassing her with all the noise I was making, she requested I sit down and wait the last 15 minutes while she worked out. Her trainer and the boys in her group laughed, I sat down. I guess sticking to more singles on DL (even after moderate squatting) is the way to go for me, I hate reps anyway.
Nice training session.
Pete,
Thanks, maybe you could text that to my daughter.
1/13/11
Snow Day!!! I had a lot planned today (not really) but a snow day meant instead of random lifts (oly, or maybe some bizarre assistance stuff) I had to play video games and watch movies with my kids while I ate junk food and made them eat fruit. I supervised the building of some sort of snow thing (not a man, nor a fort, more of a snow pile with features) and feel ready to hit the gym tomorrow. I live for leisure.
1/17/11
Went away for the week,end got back on Monday night and figured I would be all sorts of ready to work out today, instead I had to struggle through a sub-par upper body workout where I wasn’t tired, sore, or unmotivated, I just sucked.
bench (all pauses)- Barx8, 135x8, 225x5, 290x3, 310x3, 330x3, 350x3, 370x3
CG Bench- 225x8x8x8
OHP- Barx8 135x5,155x5,185x5, 205x3
DBell Hammer Curls- 70’s x8x8
Fat Bar Curls- +30Lbs x8x8
Everything felt slow and heavy (like me) so I called it a day.
1/20/11
New wrinkle in my life, after the stunning realization that I am a fat piece of shit I have incorporated the trendy IF system into my life, now instead of eating over the 18 hours that I am awake (eating almost constantly, much like a shark does, either looking for or eating food) I am now fasting for 16 consecutive hours and then power eating for 8 hours, 2 days in and so far so good.
Stiff Deads- 135x8, 225x8, 315x5, 365x5x5, 315x5
Front Squats- 135x5, 225x5, 265x5, 275x5x5
Good Mornings- 225x5, 275x5, 315x5x5, 275x8
BBell Rows- 135x10, 185x8, 225x8, 245x5x5, 275x4, 255x5
Band Chins- 10,10,7,8
Dbell Hammer Curls- 70’sx8x8x8
Done, seemed like a lot of volume for me, I prefer 3 reps per set (to avoid sweating).
[quote]BrianHanson wrote:
1/20/11
I am now fasting for 16 consecutive hours and then power eating for 8 hours.[/quote]
Wow. So do you not eat your first meal until lunchtime?
Snap,
Yes that was the plan, it lasted 5+ days then I snapped and “panic ate” at 8 am for about 5 straight hours. I fail at self-control related to eating.
1/23/12
Bench (pauses)- barx8, 135x8, 225x5, 295x3, 315x3, 335x3, 355x3, 375x3
OHP- barx10x10, 135x5, 185x5, 205x3, 225x3, 185x8
CG Bench- 225x8, 275x5, 315x3x3
Dips +45 lbs x15x15x11
DBell Hammer Curls- 75’s x8x8
Fat Bar Curls +40 lbs x10 x9 x7
1/24/12
Squats- 135x5, 185x5, 225x3, 275x3, 315x3, 355x2, 395x2, 435x1, 475x1, 515x1 (tweaked my good knee coming up)
1/26/12
Bench (pauses)- barx10, 135x8, 225x5, 300x3, 320x3, 340x3, 360x3, 380x3
OHP- barx10x10, 135x5, 185x5, 205x3, 225x3, 245x2 (felt heavy)
CG Bench- 225x10x10x10
DBell Curls Hammer Style- 60’s x17 x12
Fat Bar Curls +20 lbs x15 x15
1/27/12
Knee was still swollen so I skipped my training and debated calling my doctor in the end laziness won out and I spent 3 hours getting tattooed instead, on the plus side I forgot about my knee pain.
good work.
look into carb backloading. makes more sense to me than IF