Comments:
Not really happy w/ the pics, but I’ve been back in the gym under a year, making some progress and its just a little more fuel to the fire. Not going back to strict dieting, but a little fat loss is warranted.
[u] 12/24/08: Deload 1 [/u]
Warm Up:
Foam Roll
Leg Swings
Muscle Snatch w/ Bar
OH Squat w/ Bar
Dislocates
Cleans:
P.Clean + 3 Front Squat x Some @ 135,155
P. Clean x Some @ 155, 185
Squat Clean x 10 Singles @ 205
Ring Dips:
6x5
Pull Ups:
3x8
Internal and External Cable Rotation:
Some
Merry Christmas.
12/25/08: Rest
12/26/08 Friday: Lift
…Lifted @ my dad’s work gym again
Deadlift:
135xsome
225xsome
275xsome
295xsome
305xsome
325xsome
345xsome
…worked back down to 275. Did triples at the heavier weights.
Horizontal Row:
some x some
…On some machine I’ll never use again.
B. Split Squat:
some x some
…Lower back got tweaked. Right side just above glute. Did too many deadlifts I think. It still hurts and I think it is just a strain.
Face Pulls:
some x some
Comments:
Shouldve taken it easy and deloaded as I intended. I got in the mood for deadlifts and maybe over did it. It wasn’t until the split squats until I felt something go. I’ll see how it feel tomorrow.
[b] 12/27/08 Saturday: Rest [/b]
Back feels better.
Probably some cardio tomorrow and lift on Monday. Tuesday I might be travelling. I think I need to sit down and plan a training cycle tomorrow.
12/28/08 Sunday: Rest/Recovery
Foam Roll
50 kb snatches/arm easy pace
Light Static Stretch
…Workout tomorrow then back out of town.
Awesome log, Theuofh.
Does your gym have Kbs or do you own them?
Thanks. I’ve checked yours out too.
I bought one 44 lber. Its one of the dragon door ones. Its a pretty versatile piece of equipment and I’d like to buy more, but I’m going to get a set of bumper plates after the new year so its going to have to wait.
[u] 12/29/08 Monday: Moving Day [/u]
Warm Up:
Some
Power Clean:
Some
1x215
0x225
225 was goal for the New Year. I got close on it but missed. I got 215 for a fast one, caught high.
Back Squat:
Some
2x315
1x325
1x335
0x345
Some
[i]315 was goal for New Year. Surpassed it. I got a decent carry over from the 20 reppers to 1 rm, but I think at my current strength level anything will make my squat go up. 335 was real slow too.
Noticed I was doing the good morning out of the hole. I focused on getting my butt way back. I need more practice w/ heavy squats and finding the groove where I can stay tight, w/ the hard arch, where shoulders and hips rise at the same pace. I had it before, but lost it from doing the 20 reppers.
[/i]
OH Press + BW Pullups:
135+bwx5+6x4 (don’t remember)
135+bwx3+6x1
…More Chins and L-Chins
…L-Hangs
…Supported Leg Raises w/ Tuck
Comments:
I want to squat 3 plates for sets of 5 badly. That is my new goal 5x5 @ 315 lbs.
[u] 12/30/08-1/1/09: Nothing [/u]
Laundry, dishes, other assorted nonsense.
Driving home tomorrow, turning 25, New Years B-Days are over rated, getting drunk w/ my long lost buddies, hopefully making out w/ some chicks and engaging in some more adult debaucheries. I’m getting too old for some of this stuff but its still fun.
Looking forward to getting back on a solid training program when I return and I need to look for a girlfriend w/ a laundry fetish.
Happy New Year
[u] 1/2/09: Nothing [/u]
Its like 9:30 and I just got back to town. Lift tomorrow and planning new training cycle.
[u] 1/3/09 Saturday: Back To It [/u]
Warm Up:
Muscle Snatch
Pull Ups
OH Squat
Push Ups
Leg Swings
Somebody stole/moved the pipe I use for dislocates. I was pretty unhappy about this
Deadlift:
135x8
225x8
275x5
315x10x3 (1 min rest)
First 4 and last 2 sets DOH.
Ring Dips:
10x5 (45 sec rest)
Last couple sets were RP to get another rep
B. Split Squats:
OH Reverse Lunge BBx8
40x10,10,10
Used the rollers foot locks on the decline bench to raise my back foot. Higher than I’m used to and got a good stretch out of it.
Neutral Grip L-Chins:
6,6,6,4 (1 min rest)
Supported Leg Raised w/ Tuck:
4x10 (1 min rest)
Comments:
Got a headcold which I deserve. I’m just congested really and feel fine otherwise.
Was holding back vomit after this. The split squats into L-Chins into leg raises, even w/ a whole minute rest, got pretty brutal after awhile. It took me like 5 minutes to stop shaking, and I couldn’t drink my Surge until halfway through the drive home.
Weight was 183 this morning. I haven’t been eating well at all w/ the holidays, and I was carrying a fair amount of bloat from all the milk.
Good times.
[u] 1/4/09 Sunday: Rest/Active Recovery [/u]
Full blown sickness. Its just a cold, but I got a little headache and am pretty congested.
foam roll
legs oh to v-sit
mountain climbers
25 bw squat
15 pushups plus
x3 rounds
static stretch
[u] Building a Gym [/u]
I rented a garage by my apartment. I’m putting a little gym in it. The ceiling is a little low, but I’m short.
I’m starting w/ 360 lbs of bumpers and a squat stand. I have rings. That should get me started. I’m going to get some stall flooring and make a little platform next weekend.
The garage has exposed rafters so I might be able to rig up a high/low pulley system. I’m just going to get an iron mind loading pin and use olympic plates w/ it.
More on this when I get my shit together.
[u] 1/5/09 Monday: Recovering [/u]
Foam Roll
5 min Jump Rope
Static Stretch
Comments:
Still sick. My lower back and left adductor for some reason still feel pretty beat up from Saturday. Taking it easy today and I’ll see how I feel tomorrow.
Trigger Has Been Pulled:
360 lbs of bumpers
lockjaw collars
burgener and rippetoe bar
…On its way to me. So long huge flat screen tv and stocked top shelf liquor, and bring on some snatch and clean and jerk PRs.
[u] 1/6/09 Tuesday: Starting To Lose It… [/u]
I need to do something.
Warm Up:
foam roll
rolls into v sits
oh squats w/ tubing
light calve stretch
Circuit:
25 bw squat to stair
15 pushups plus
20 sit ups
2 min jump rope
x 3 rounds
EDIT: Had more on here, but this smoked me. I’m either terribly out of shape or need another day to recover. I’ll do some swings tomorrow and lift Thursday.
Comments:
Starting to feel better and time to get some work in. I’ll probably resume lifting Thursday and get back to my usual schedule.
My bumpers and bar have shipped and should be here tomorrow or Thursday.
[u] 1/7/09 Wednesday: Getting Set Up [/u]
Warm Up:
kb snatch
ring push up
muscle snatch+oh squat
reverse lunges w/ plate
Snatches:
65x3
115x2,2,2
135xMany Singles
155x0
Gotta learn the form again because it has been awhile. I still miss out front and haven’t missed once in the back.
Muscle Ups:
False Grip Chins x Some
Jump Assisted Muscle Ups x Some
The false grip is painful. Especially pulling from it and I can’t imagine lowering back into one. I need to do some research then just some false grip dead hangs w/ a lot of weight
Comments:
Breaking things in a bit. This gym is probably a waste of money, but its probably the coolest thing I have right now, and I’m glad its around. I’m going to pick up a cheap squat rack from Dick’s and some saw horses from home depot. I got a bench at my parents house that I can get, w/ a dumbbell rack and a shit load of dumbbells that I don’t really need or want. I really just want the bench. Squat rack is the most important thing on the list and I’m contemplating a full cage but its cost prohibitive and I don’t want to go totally crazy on this little project.
[u] Off-Topic: [/u]
I ate an egg this morning that contained two distinct and separate yolks. I’m assuming this egg would have yielded two chickens had it been fertilized and hatched. I’d be pretty freaked out if I saw two little chickens come out of one egg.
Over my sickness too. Ready to get back to some hard training.
[u] 1/8/09 Thursday: Lift [/u]
Warm Up:
It was like 20 deg and even lifting an empty barbell hurt my hands…
A little bit of everything until I was sweating…
Squat Cleans:
135xsome + front squats
155xsome + front squats
185x3x4 (1 min rest)
205x1x6 (On the minute)
Missed a couple at 205. Form was poor as it took awhile to get warm. I wasn’t getting my hips through and these were pretty ugly.
OH Press:
135x3,5,3
155x3,3,3 (w/ a little push)
Snatch DL + Power Shrug:
155x3+1
185x3+1
205x3+1x3
Getting used to hook grip and practicing form
Chins and Pull Ups on Rings:
Chins x BW x 8,8,6
False Grip Pull Ups x BW x 3,2
Forearms need a good stretch session.
Comments:
Still breaking things in. I need smaller plates as 10 are the lowest I have and a squat stand that goes low enough to bench from, and a bench and I’m good to go for awhile.
[u] 1/9/08: Rest [/u]
…I’m going to run the www.performancemenu.com programming for the next 12 weeks. Monday starts a 4 week bulgarian olympic block, followed by 4 weeks of of strength work, back to a final 4 week bulgarian olympic block, followed by a light week.
…I missed a 4 week strength block out of a 16 week training cycle, but Monday is a good time to start.
…Went to Dick’s and looked for a cheap free-standing squat rack. Didn’t have one. No lacrosse ball either for my shoulders, back, and ass.
[u] 1/10/09 Saturday[/u]
Performance Menu:
* Snatch - max attempt
* Clean & jerk - max attempt
* Front squat - max attempt
* Ab work of choice
Warm Up:
5 min jump rope
dislocates and ring traction
65lb oh squats x 12
II Pushups x 15
x 3 rounds
Samson Stretch and Toes Raised Toe Touch
Snatch:
95x1,1 (3 position)
105x2
115x2
125x1,0,1
135x1,0,0 (missing out front)
135x2 (P. Snatch + OH Squat)
145x1,1 (Good)
150x1,1
155x1 (Tied PR)
160x0 (Not fast enough and too far forward)
155x0 (Quit)
I miss out front. I also ended up on my toes more than I should have. I’m concluding there is something wrong w/ my pull. I pulled 160 plenty high enough, but it was way too far forward. Maybe a commitment issue and I was afraid to get under it, there are definitely some form issues. I’ll get a video camera from my brother and tape some of these.
Clean and Jerk:
135x1,1
185x2 (Missed Jerks)
185x1
Clean:
185x1,1,1
205x1,1
205x1 (from hang)
215x0
Pathetic. Maybe too much time on snatches. I’ve power cleaned 215. I think I can squat clean 235-245. Missed a bunch forward as well, caught it in the hole and couldn’t get it up. Hopefully I’ll figure it out.
Ring Dips:
7x5
2x4+1
1x3+1+1
= 50 total w /45 sec rest
I got some nice love burns from the straps rubbing on my forearms
Comments:
No front squats ie no rack, I’ll do some ab wheels later. I ordered a TDS rack and safety stand from New York Barbells of Elmira, that is hopefully on the way. I need to learn how to jerk as well.
Fun day. Its weird getting ready to pull then next thing you know you either have the weight over your head or on your shoulders in the bottom of a deep squat, or you are on your ass w/ the weight back on the ground.
I’ll start the coming 4 week block w/…
snatch max = 155
clean max = 225
clean and jerk max = tbd w/ some more jerk practice.
front squat max = tbd
…to determine working weights from percentages.
Edit:
Snatch Fixes-
Watch first pull, drag it up the shins, hold it in tight w/ the lats, and finish the third pull i.e. big shrug at top. Work at speed pulling and pushing under the bar.
Jerk Fixes-
Mostly grip issues. My clean grip is too close and needs to be moved out a couple inches. I need to start stretching my forearms because they have gotten tight from lack of front squatting. I was trying to jerk before w/ just my fingers on the bar, and I definitely need to get it in the palm of my hand before I jerk, instead of trying to drive it up then catch it.
…I will try to implement these changes and see if any improvements occur.