Wow, the two of you make me and my altitude issues seem small and insignificant. Guess I need to get my ass in gear and quit whining.
[quote]kpsnap wrote:
[quote]j_willy3 wrote:
3000 ft above sea level?? I’d have problems working a Pepsi can! Great work UN42![/quote]
I live at 7,290.
And George? Shit, he must be 1,000 above that.
Anybody live/train at a higher elevation than Soldog?[/quote]
Im at -4… actually its about +7. I went to college at about 3000 and it took me 3 years to get used to the elevation. When I visited Breckenridge, I took 5 steps up a set of stairs and had to rest… I really respect all of y’all that train in the altitude…
Don’t let them out do you, user. They get to sit by a roaring fire sipping hot toddies. That mitigates the affects of the higher altitude.
I live at 7500 and work and train at 8500. So I don’t have Soldog beat. Got the fire roaring, but what is a hot toddy?
5JAN11
MP
100x3
115x3
125x3
3x95x5
105x5
115x5
DB Shoulder Press W/Twist
3x30x5
40x5
45x5
RG Triceps Pulldown
3x40x5
6JAN11
1Arm KB Swings x12 (counting on left arm)
Mountain Climbersx25
KB Cleansx20(10 per side)
Burpeesx10
KB High Pullsx20(10 per side)
Spiderman Pushups x16
2 Rounds, which is twice through right now, plan to do it all in one go rest and do it again… sooner or later using a 53lb Bell still working my way to four
8Jan11
Squat
185x5
215xx3
255x1
265x1
Front Squat
3x135x5
145x5
EZ Bar Curl
3x85x5
95x2
10Jan11
Bench
190x5
215x3
245x1
255x1
260x1
Not having internet for a few days put me a little behind in posting. I am pleased with the squat. I had a guy check my depth and he said it was parallel. I loved the KB workout AFTER I was done with it. Now I cant wait to go back and do it again. But in the off internet time I had, I caught season 3 of Sons of Anarchy. If yo aren’t watching this show you are missing out. Katey Segal is a stud. If she isn’t nominated for an Emmy, someone is just wrong. If you see her in this, you will never think Peggy Bundy again, I promise you.
I remember BLABA. Those finishing complexes suck. Just wait till the 100 pushup challenge!
Nice work man.
How long does 1 of your KB circuits take? and what are superman push ups are they with hands out in front instead of under shoulders?
Brett the spidernam pushups are when you are on the decent you bring your knee out to the side and up as far as you can get it. so once you are down you only have 3 points of contact. Then on the way back up, you replace it and do it with the other leg.
A year in review.
I have had some internet issues over the past 10 days or so, and while they aren’t quite sorted out, I am back online.
My number from JAN last year
MP 145 max
Deads 335 calculated
Bench 270 calculated
Squat 240x1
My goals at the beginning of the year were to have MP in the high 100’s, Dead in the 400’s, bench in the low to mid 300’s and squat somewhere north of vag.
Last cycle
MP 150x2
Deads 325x1
Bench 255x1
Squat 265x1
The number dont seemed have moved that much. But I did get my squat north of vag with a full parallel when I do. I am wondering if my goals at the time were unrealistic. From a 335 calculated to a 400 deadlift in a year, I thought I could do it. But along the way my weightlifting attitude has changed.
I learned a lot. And mu goals changed a bit. I now want a 1000 combined. Around July or so I thought I would get it by the end of the year. Well after a reset on my training totals, I will have to go a bit longer. Maybe by the end of May when I go home for vacation.
Lets see, what else happened. I got laid of my job of 13 years in March.
After finding nothing, I got a job overseas in Afghanistan where I hope to stay for a few years to get my retirement and savings on track. I like lifting now more than I did when I started and I am very glad I started a blog to keep me accountable for what did and, more importantly, what I didn’t do. Everyone here has been nothing but helpful and encouraging. I very much appreciate it. It has kept me focused and I haven’t slacked in lifting this year as I have in the past.
P.S Brett, the KB rounds take about 15 min to complete. As I get better I hope to be able to get through an entire round without stopping. I think I can get it down to 10 if I don’t stop.
Sometimes just keeping on keeping on keeping on is a triumph user. Good luck in Afghanistan! Keep your head down and your spirits up. I have a cousin that just went back there a couple months ago. After 6 years active duty Army, he has been National Guard in MI for the last 12 years. And now he has hired on as a civilian contractor and is back in the sandbox, while still maintaining his guard status. He’s making some big $ right now.
Guy I see at the gym occasionally says he’s headed over your way as a contractor. Retired army, loggie. Not sure of his exact destination.
Key to any training, especially at our age and doing it as a hobby (obsession) is staying flexible and being prepared to regroup and re-evaluate. You sticking with it and that’s what counts.
Kinetic, HEL, thanks. Even though I didn’t hit all my goals, I feel I am lifting better now than when I started last year. And, I did get the one important goal accomplished, moved my squat north of vag. Not real far north, but north enough and its going up.
24JAN11
Squat
135x10x7 WU
185x5
205x5
225x5
Goblet Squat
3x60x5
70x5
80x5
Bulgarian Split Squat DB
3x25x5
30x5
Underhanded Inverted Row
4xBWx5
BB Curl
3x65x5
75x5
80x4
I need to up the weight on the Goblets. Prolly start at 70 next time. The B.S.s’s were killer. I couldnt get to the 35’s as someone had them out. Overall a good day at the gym.
Glad your squat is moving in the right direction.
And I’m sure you’ll get that 1000 total no problem.
That’s sucky news on the career front. Waht did/do you do for a living?
I think your numbers look decent… primarily because they look a lot like mine!!! Well okay, you’re slaughtering me on the bench, but that’s just details. We may do well to benchmark off of each other.
Canada I worked for a company called Avaya. Putting in phone systems.
25JAN11
Cardio
No kb this time used the rowing machine instead.
8min 1724m 20 push ups 3ish min rest
6min 1258m 20 push ups 3.5ish min rest
4min 871m 20 push ups 2ish min rest
2:27 517m 20 push ups done
The 2:27 was just to get to 500 meters. I had to keep stopping during the 4 and 2 min rounds to catch my breath. I will give this a go for a few weeks then get back to the bell
P.S does anyone else find the new way to get the forum as much of a pain in the ass as I do?
26JAN11
Bench
1x135x10 WU
175x5
200x5
225x6
Incline FG
3x135x5
145x5
155x5
DB Floor Press FG
3x55x5
60x5
65x5
Tates FG
30x5
2x35x5
40x5
DB Skull Crushers
3x60x5
I need to up the weight on floor presses. And try to find some room.
I SHOULD thank the Italian guys who decided to do their ENTIRE shoulder workout right in front of the DB rack. I should thanK them for letting for allowing me to do farmers holds as I waited for them to finish. I should, but I don’t think I will.
I also need to work on form on the skull crushers. I think I am somewhere between triceps and pullovers.
27JAN11
Rowing Machine Cardio
RD1 8min 20 push ups 3 min rest 1738 meters
RD2 6min 20 push ups 3ish min rest 1290 meters
RD3 4min 20 push ups 3ish min rest 850 meters
RD4 2min 20 push ups done 459 meters
I had to take a break about every minute or two from round two on. It was just kicking my ass
28JAN11
Deads
215x5
245x5
275x5
Snatch Grip Deads
135x5
2x155x5
165x5
175x5
One Legged Deads DB FG
4x25x6
Inverted Row OH Grip
4xBWx6
Hammer Curl FG
2x25x7
25x4
Going to have to drop the weight on the Hammers. Grip gave out on the 25’s. And I prolly need to up the weight on the snatch grip deads. the OLDL’s felt good but I didn’t seem to have much balance on my right side. Going to have to work on that.
Those tricky Italians… Great traning UN42
Thanks JW
31JAN10
MP
100x5
115x5
135x4
DB Press FG
3x40x5
2x45x5
Front Raise w/ side extension FG
3x5x5
1 Arm Pushdown
3x30x5
35x5
40x5
The front raises were killer. I don’t know the exact name for it, but I use an overhand grip front raise and then rotate my arms into a T, then down. The travel from the front to the side is a monster. I’m thinking it is for my rotator cuff. What ever it works, it works the hell out of it.
good looking MP’s, I bet the front raise thigns did work the hell out of your shoulders.