Wednesday 02/02/2011. Legs
Thursday 02/03/2011. Push
Me no understand how your set, rep, weight #s are written.
Friday 02/04/2011. Pull
[quote]FightingScott wrote:
Me no understand how your set, rep, weight #s are written. [/quote]
I tried to explain it on the first post on the first page. Looking back on it, it could have been written a little clearer. Here’s what I wrote:
[quote] Otep Wrote with The Utmost Awesomeness:
So “100-160. 8 sets” implies I loaded up the bar with 100, did a set of 3 as explosively as I could, racked the weight, added a five on either side, rested, did the next set, and so on until it took me 8 sets to get to 160. My top set is an intuitive guess- I get as heavy as I can while still being explosive. [/quote]
Main exercises are done with sets of 3. Always. So instead of writing “100x3, 110x3, 120x3…” I decided not to write the rep #'s. Also, since I jump around inside a general range and usually can’t remember and don’t particularly care what specific weights I use, I only write down the range. Most increases are ten or twenty pounds, but aren’t always linear- sometimes I do multiple sets of the same weight, sometimes I jump up then down, sometimes I my heaviest weight doesn’t feel right so I come back down. I figure the overall volume might be important at some point, so I include the total number of sets involved. This sometimes, but doesn’t always, imply the sizes of the increases I was using in bar weight, set to set. The point is, I record the range of weight I use because I think its important, and I record to # of sets because I think the overall volume is important, and the rep #'s are pretty much constant, so I don’t record them.
That’s why my set/rep/weight scheme looks like ‘100-160. 8 sets’
EXCEPTIONZS: Direct arm work is done for sets of 5. Always. Those curls? Sets of 5. Tricep pushdowns? Sets of 5. Explosive sets of 5, but still sets of 5.
EXCEPTIONZS TO THE EXCEPTIONZS: When I write “Calf Raises: 6x5x30”, that means what you think it means; six sets, of five reps each, with 30lbs each. And then I flew to the moon and made sweet love to the Moon Goddess.
Hopefully that makes things a little bit clearer.
Getting that Money Redux
Kent is in the middle of what is to be a long cut, and while he is looking less and less like Matt Rhodes, he feels like he is looking more and more like his local crossfit affiliate. Not that he knows what his local crossfit affiliate looks like. He is miserable and back day rewards him with the sadness that is feeling like someone just beat up your nervous system for its lunch money after lifting a meager 85% of what should have been his max. Through the exhaustion and the fear that he has not done enough this workout, he recognizes a (doubtlessly new) athlete squatting 225 with roughly four inches of depth. The athlete finishes his set, turns to Kent, and exuberantly gives him the thumbs up. “Squats are hard-work, aren’t they!”
Part of Kent went to a happy place that day. The rest of him got real ugly real quick.
Kent browbeats the young man into dropping the weight to 135, and squatting till he hit parallel. He coaches this kid into submission, teaching him keep his weight on his heels, spread the floor with his feet, sit back, get deep, explode out of the hole, and keep his core and shoulders tight throughout. Technique work goes on for twenty minutes, after which the victim tepidly jokes that ‘at least I wasn’t doing deadlifts, right?’
Deadlifts begin. The trainee does set after set of three, practicing getting into position, pulling back not up, locking out with the glutes not the lower back, keeping a neutral spine, all while in a state of near physical and mental exhaustion. The only thing keeping him there in the gym is the patent fear of what Kent would do to him if Kent REALLY snapped. So he goes through the technique, tries to apply it, and writhes in fear with every order Kent barks at him from the darkest pit in his soul. Finally, the young man has had enough, but rather than tell Kent to just fuck off, he tries to diplomatically angle out of the training session he says he has to go run because he’s in ‘fat loss mode’.
Kent’s grin never touches his eyes. “Great, bro”.
The nameless victim is now deadlifting sets of 225 for ten, while getting technique yelled at him, and is then made to sprint the 400m track that surrounds the actual lifting area without resting between the two. Victim makes it through the first 100m and, due to his exhaustion and the single-minded focus evil-Kent is now squandering on his misery, Kent is actually right beside him, yelling. What is he yelling?
“BOY, WHAT YOU DOIN! WHAT YOU DOIN! WHAT YOU DOIN!”
To which The Victim replies:
“GETTIN THAT MONEY!”
“WHY!!!”
“TO PAY THAT CHILD SUPPOOOOOOORRRRRRRRTTTTT!!!”
Saturday 02/05/2011. Legs
Sunday 02/06/2011. Park Day
Circuit=
Incline plyo-pushupx5
Vertical Jumpx5
Pullupx4
Horizontal leapx5
Also, hopefully there will be gratuitous cleavage on the television.
ENJOY!
EDIT: Gratuitous cleavage was not had, at least, not on local channels 
Apparently, both the Pittsburgh Steelers and the Green Bay Packers were unable to find a full roster of attractive women to cheer them on. Frankly, its a wonder they made it to the Superbowl.
No one in my immediate crowd saw this as anything other than a regional conflict put upon the (small) silver screen. And no one wanted the damn yankee bastard northerners to win. So we rooted for GB out of spite. It was a pleasant outcome.
Also pleasant was GB beating the vegas point-spread, which suggested GB by only a field goal.
One game, 22 chicken strips and a basket of fries later, it was a good cheat meal.
Monday 02/07/2011. Push
Tuesday 02/08/2011. Pull
Calf Spasms: Sometimes on deadlifts, powersnatches, prowler-pushes, and various other leg-based work that involve, but don’t target, the calf muscles, my calves will spasm. Sometimes during the exercise, sometimes in between sets. It used to really freak me out, because I have no idea where it comes from. The way I deal with it is to alternately stretch the calf, and then after stretching for ~10 seconds, give a (nonexplosive) concentric, then back to stretching, each leg, for about a minute. I think all they want is some attention, and if by developing strength in the stretched position, I think you fulfill this. And you develop flexibility. Win/win.
Foam Rolling Quads: excruciatingly painful. Not really the quads, but whatever part of the quads happens when I move my leg inward about 45 degree (actual move angle of my body in comparison with the foamroller). Very painful. But, felt zen all the way home.
I think when you’re really fat, one of the things that lets you know that you’re losing weight (and believe me, it happens in fits and spurts, rarely in anything resembling a linear fashion. More like it saves up bile and deprivation, and then dumps it all at once). I know that sounds retardedly obvious, but for a while I never trusted it, and later I never knew when it happened and when it was only hopeful wishing.
This is post #4444. Four 4’s, bishes.
Feeling stronger. My snatch pulls with 205 (they’re actually snatch pulls. 185 I can do with full form, but the 205 is only a pull) is getting higher and higher. Two wwkes ago it was at mid-throat level. Last week it was at just-over-chin level. Now I can get it to just under my nose. My other numbers are improving too. Unsure if has to do with… what, but it feels like work paying off.
No one in the gym today: Should have brought my mixtapeRemixxx, so I could jam instead of feeling FOREVER ALONE.
Wednesday 02/09/2011. Legs
Saturday 02/12/2011. Pull
YYYEEEEEAAAAAAHHHH!!!
so I upped the weight by 10 lbs and did a snatch pull.
Tuesday 02/145/2011. Push
Wednesday 02/16/2011. Legs
You r crazy
Thursday 02/17/2011. Push
Friday 02/18/2011. Pull
Sunday 02/20/2011. Legs
What kinda grip are you doing for the front squats? Regardless I’ve found that keeping the elbows high helps keep the bar in place.
