WFO = Wide Fucking Open.
“Commendable in the pursuit of goals when applied with prejudice, will blow up if done with out.”
[quote]FISCHER613 wrote:
WFO = Wide Fucking Open.
“Commendable in the pursuit of goals when applied with prejudice, will blow up if done with out.”
[/quote]
I only train WFO because I’m trying to attain an “alder-ed” state. …trees, forest…get it?
commendable exerciseage occurring here
2012-7-7
Clean and Press (paused)
95,115,135x3
155 3x5 sets
Clean + FS (rock bottom, paused,1cl:3fs)
155,175,195,205x3
215 3x5 sets
DL
275x3
315x2
365 1x4 sets
405x1
NG Pullups (dead hang held for 2 at the top)
BW+45 3x5 sets
CGBP (paused)
185 3x5 sets
This felt really good. Not too hard, but a good solid session. Tried to make everything go up fast after the pauses. Tested DL. Won’t be going that heavy again for a while.
edit:
I hit all the cleans for the front squats perfectly. I moved the bar in closer to my shins by an inch or two and set up with my hips a bit higher. On Second pull, the bar floated and dropped right over the middle of my feet. Rock solid on the catch. It was a sweet feeling. That may be a sets PR for cleans at that weight as well.
[quote]mjnewland wrote:
commendable exerciseage occurring here[/quote]
Thanks Mr Newland. Good to see you back at it. And so svelte, besides.
post disappeared. HM.
2012-07-9
Clean + PP
145x3
165x3
180 3x5 sets
SQ
225x3
275 3x5
BP
185x3
205x3
225x2
215x3
205x3,3
BB Rows
225 3x5 sets
DB curls
55’s 3x5 sets
Wasn’t fully recovered from last session. BP suffered from the PP. Oh well, got the work in anyway.
I’m going to repeat the last two sessions and then start bringing up the poundages incrementally: 1 pound per minicycle (that being two rounds of the same session types) on upper movements and 2lbs on lower. I’ve never actually stuck to this scheme, but I’m tired of beating myself up now, so maybe I will this time.
I’m also going to quit smoking, which should help recovery (maybe just a little bit) and improve appetite.
2012-7-11
Clean and Press
155 3x5 sets
Clean + FS (1 clean:3 FS)
215 3x5 sets
DL
365 1x5 sets
NG pullups
BW+45 3x5 sets
CGBP
185 3x5 sets
Good enough.
2012-7-14
CL + PP
180 3x5 sets
SQ (hi-bar eock bottom)
275 3x5 sets
GM
185 5x3 sets
Pendlay Rows
225 2x4 sets
225x8
BB Curls
115 3x5 sets
Getting easier. I did this after helping someone move.
Think I’m going to have to scale back to 3x3’s instead, same movements. Cumulative fatigue got me and I simply retched at the thought of training all week, contradicting my last post.
2012-7-21
SQ
277 3x3
Clean and Press
156 3x3
NG Pullup
BW+50 3x3
Highbar GMs
155 8x3
CGBP
190 3x3
That felt just right.
2012-7-23
Clean + PP
181 3x3
Clean + FS
217 3x3 + 1 PP on 1st rep,3rd set
Clean pulls
255 3x3
BB Curls
116 3x3
Dips
worked up to
BW+90 x 5
Good night - very sweaty though. Clean pulls were going to my short ribs. High enough to get under, but I doubt I could stand up with it. Cleans for the Front squats were going really high. I’m starting to get a good snap at the hips when I can stay on my heels.
217 PP was a PR for a cleaned rep, I believe.
Congrats on the PR, training looks interesting.
[quote]JoeGood wrote:
Congrats on the PR, training looks interesting.[/quote]
Yeah, I can’t seem to let go of the Olympic-style stuff. I’m really itching to do some real CJ and SN, but I don’t have a schedule that allows me to get to that gym where all my old equipment is.
Well…more truthfully, I’m not yet willing to get up at 5AM to get there. But I may. I dream of dropping weights from overhead again, or being able to miss a clean without being banned.
How’s it hanging, DCA? The training looks good, I hope things are going well.
[quote]jjackkrash wrote:
How’s it hanging, DCA? The training looks good, I hope things are going well. [/quote]
Much better, now that I stopped hitting myself in the head with a hammer. I do stupid training strategies so that you don’t have to…
Always a pleasure to have you drop in - you skinny thing, you (pot, kettle, black).
Very interesting training,lottsa speed and really decent weight. Yeah man quit smoking you will not believe the difference. 5 years for me pipe smoker.
I thought it was against the law to smoke in California? Except the kind for medicinal purposes.
Been gone a while so just checking in. You’ve improved. Good going.
2012-7-25
Snatches for warmup
worked up to a shaky double @ 135
Clean and Press
157 3x3
SQ
185,225,255x3
279 3x3
NG pullup
BW+50 3x3
CGBP
191 3x3
Snatch Pulls
225 3x3
Right arm Seated db snatch
40x10
Trying for speed on the up portion of the squat such that I get a little hop almost. Traps are sore from the clean pulls last session along with the muscles that cross the elbow joint. Made C&P and NGPU a little challenging. I’m feeling pretty light and strong, but, then, the weights are light…so there ya go.
[quote]hel320 wrote:
I thought it was against the law to smoke in California? Except the kind for medicinal purposes.
Been gone a while so just checking in. You’ve improved. Good going.[/quote]
Thanks Harry. I’m trying.