Notes:
Not snatching tomorrow as I have an appointment early in the AM and am up late. This quad/upper leg is still fucked, and I need to figure out what to do with it.
Notes:
Wham bam session. Right side wasn’t moving at all on presses. Left side was moving its share with ease, but right said was a good 8" down.
Feel beat up. Elbows hurt, knees hurt, every muscle feels tight. I have been eating like shit, not a bunch of garbage just whatever somebody makes for me, which isn’t up to my usual standards of meat and a bunch of veggies for the majority of my meals. I haven’t been taking fish oil, multi vitamin, or vitamin D, or any other supps, for at least 2 weeks and I am definitely noticing a difference.
Getting back on that and starting to move up in BW. I’m back up to about 183, and if my goal is to be a lean 185, I will at least need to be a semi-soft 200. Fun times ahead.
Notes:
For a guy who works out so much, I feel pretty out of shape.
Hoping I have some internal/external rotator imbalances in my legs and that is what is leading to the quad pain, so I threw in the adductor machine to see how it responds. Also opened it up wide, to stretch my adductors, which was painful at the start but it loosened right up.
H. Hang Clean:
205x2
225x1x2 + 1 miss
235x1
245x miss
…Working on pulling under.
F. Squat:
185x5
225x5
255x5
270x5
Notes:
Decent session. Bench tonight
7:00 PM @ Lab
Warm Up:
None
Bench:
…thumb on smooth
135x8
185x5
225x3
255x1
285x1
315xmiss
…heel of hand on rings
225x1
275x1
305xmiss
…ring finger on rings
225x5x3
Cable Curls:
3x10
Massage + Trap/Lat Trigger Point
Notes:
Shitty. Should’ve expected it. Need to split things up better, but long day and I’m on week 3 so fatigue is high and I’m going to let this one go. Haven’t been benching either.
Box Squat w/ Chain:
Some
290x2x8
…4 sets of chain plus hangers. Heavy.
Deadlift:
Some
475x1
GHR Situps:
20x8x4
Notes:
Got into a metal deadlift suit that just quite didn’t fit. I got it on and seated but couldn’t get down to the bar. Pulling w/ straps down killed as I had skin sticking out of the legs that pinched as I drug the bar up my legs.
I’m done trying out gear that is too small for me, although the deadlift suit came off easy and just needs a bit more in hte legs to fit. The shit is masochistic and just getting it on is a workout.
Pressed 88lb bell twice w/ right and once w/ left.
Notes:
Marty Farrell was in town and is a friend of our current ‘team’, so he gave some of us a free seminar and critiqued our technique.
He is the first US Master of Sport in kettlebell Sport for two events Biathlon and Long Cycle. Using 90%
of his bodyweight for 70 plus reps overhead, he successfully completed 66 reps in 2007 and 87 snatches in the one armed snatch with a 70lb kettlebell. He is the first male to achieve Biathlon (snatch then jerks) and Long Cycle (clean and jerk).
The above was kind of advertising, and I never knew much about competitive kb sport, but 10 minute all out sets w/ heavy kbs are brutal.
CG Bench:
135x6
186x6
205x6x6
…ring finger on smooth
Chins:
Up to 35x5
Chest Supported Row w/ Bench:
Some w/ Pause
…New movement done w/ flat db bench set on boxes and row to bottom of bench. Like it a lot.
Notes:
Somewhat scattered efforts today. Press appears to be stalled bad but I had to press w/ the squat bar which is fatter and it may have affected it. I will push press the rest of this cycle followed by press starts 3x3 to see how it goes.
Squat:
Barx5x2
135x5
225x5
275x3
315x1
335x5x2
335x4
…above were done facing away from mirror
335x5
335x2
275x10
…above I turned to face mirror
Back Ext + Adductor Machine Stretch:
BW x 12 + 70x8 x 3 w/ 1 big relaxing breath in adducotr machine
Cool Down:
Easy 1000m row
Couch Stretch
Notes:
Squatting w/o mirror is improving and this may have been a volume PR. Still needs work and the Rippetoe look down cue just fucks me up. Looking straight ahead keeps me much tighter. The fact that I came back and got a set of 5 after a set of 4 tells me I’m too loose. Can’t control depth either and need to start getting some film feedback.
Back cramped up after the back extensions and I feel my lower back my have gotten a bit detrained screwing around w/ heavy band tension deadlifts last cycle.
We got a new Rogue R3 rack w/ the band pegs at the bottom at the compound. Its nice and I’ll post some picks and may do a product review. We can double the bands now across the band pegs and get less tension than the quaded monstrosity around the bottom support.
Bench:
135x5
185x5
225x5
245x5x3
…ring fingers on rings. heavy.
KB Press:
44x8/x5
Bench Rows:
130x5x5 w/ 1 sec hold/double tap at top
Notes:
Hopefully making some progress with the wider grip benching will push my bench up. I usually put thumbs out on smooth, but I’ve stalled out bad and need to try new things.
Will do some hypertrophy/arms tonight.
6:00 PM: Accessory @ Home
Warm Up:
KB Snatch
KB Swing
…learned a much more efficient way to do these last saturday.
Chins:
BWx8x6 w/ 2 min rest
…First 3.5 sets were chest to bar
BB Curls:
95x10x4 w/ 1 min rest
…Cheated like a mofo
Notes:
None. Was going to do some Bear complexes but I’ll save it for tomorrow. Thinking about dropping cleans/front squats in favor of more active recovery in the form of lighter conditioning workouts. We’ll see how it goes.
Notes:
Short and sweet. Had an event to go with girlfriend afterwards. This event consisted of all you can drink beer, some sausages and german foods, and games including keg toss, log saw, some relay races, and a huge tug of war games.
I drank from noon to past midnight, eating maybe 1 meal, and hence I am sore as shit and hungover.
My girlfriend was dressed as a german beer wench and won queen of the event.
Also, the 32 trapped miners in Chile were freed today after being stuck under ground in a small room for about a month with limited supplies. God bless as that would be a shitty way to go.
BTN Jerk:
70x3
92x3
97x1
112x1
117x0,1
120+x0,0,0
110x2
80+x3x3
90x2x3
110x2
115x1 120+x1 Baseline PR
…+ indicates some change was on there
Speed Bench:
-Doubled monster minis off base
-ring finger on rings
Barx5
95x5
135x3
155x3x10
Dips:
BWx10x5
Notes:
Shoulder acted up on very last set of speed benches. BTN Jerk is new and I’m still learning the movement. I missed 120 3 times, then came back to it and got it easy. I want 130kg at least in the next 8 weeks.
Focused on tight set up on bench. Closest I’ve come to actual speed work and really kept the bar weight low.
Getting in rhythm with training partner. He’s training a lot of oly now though, but I’ll be adapting my program to his slowly. Its going to be fun.
Notes:
Back to PR territory for squats. Was thinking about running Smolov next cycle but may just let this ride. Going to slowly add in some TUT high bar squat sets to add some leg mass once I get my diet stable.
Was supposed to do snatches this morning but was up late working on stuff.
Side to side leg swings really hit that trouble spot in my adductor. I’m going to keep doing them.
Prowler:
90lbs x 30yds x 10 alternating handles w/ 1 min rest
…Fucked me up.
Notes:
Lower back under-recovered which I figured so no go on cleans. I planned out my training yesterday and I’m trying to fit an extra heavy clean and front squat session in a 7 day week, which won’t work.
The compromise is clean technique work w/ some conditioning so I don’t get rusty in the AM, then lighter front squats in the PM.
6:30 PM: ? @ WSU
Warm Up:
C2
Mobs
Bear
Front Squats + BB Curls:
Some
225x8 + 90x10 x 3
Manta Ray Squats + BB Curls:
225x5 + 90x10 x 2 (Minus the last set of curls which I skipped)
Back Extensions:
BWx12x3
Stretch:
Band Hamstring
Yoga Pigeon Stretch
Notes:
Wednesdays would stop sucking so bad if I took a good 1-2 hour nap in the afternoon.
Bench:
Barx5
95x5
135x5
185x5
225x5
255x5x3
…w/ a Rogue bar w/ 2 sets of rings. 1st set ring fingers on far rings. 2nd set ring fingers on inner rings. 3rd set pinkies on inner rings.
Fat Bar Pull Ups:
BWx10,8,8,7,7,5,5 = 50
Notes:
Found out about benching late and was going to do push presses at home. Ran out of the house real quick and hope I didn’t forget anything as I am not going home.
Leg Press:
Some
5 platesx10 drop set (10 @ each plate)
…Way too easy
Adductor Machine:
2x8 for stretch
RC Sit Ups:
BWx8
4kgx8
7kgx8x2
Couch Stretch:
10 deep breaths x 5/
Notes:
Felt strong on squats. Real strong. Learned to let some air out at a sticking point and I’ve been blowing past it. I left some in the tank here and was going to do more singles 375. Should’ve taped it to verify depth which I honestly don’t feel was an issue here at all.
Really thinking about running Smolov this next cycle and trying to get a start @ 455 which is my new goal.
Done with work and I’m a full time student again. This is nice but I think I will be working harder as a student than an employee. Either way, I’m loving life again.
