Still working around the hip after the incident of yesterday, but a good day's training all things considered.
20lbs weighted pull-ups:
3x4 tactical
3x4 close chin grip
3x4 wide tactical
All on 60 seconds rest
135lbs power clean and press:
5x2
Did not reclean the bar for the second rep, but rather just pressed from the rack position
195lbs low bar back squat:
5x2
Both the press and the squats were straight sets on 3 minute rests
Skipped the snatches that I had intended out of respect for my back. Did a bit of back bridging and my rehab drills for the hip.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
12/30/08
I finally broke one of my barbells today. It has the threaded end bolts, so I knew when I got it it was only a matter of time before it broke. I am considering going with a Pendlay Rogue as my replacement. It's a pretty nice bar from what I understand, and it is knurled for PL and OL, which is cool. The most important thing is the sleeves use snap ring construction, so they should never break.
20lbs weighted pull-ups:
1,2,3,4,5,6,3,2
Rest 10 seconds for every rep in the set just completed
32kg TGU:
6 minutes continuous
275lbs DL
5-4 bar broke and I tweaked my back a bit. Real day ruiner actually.
115lbs bench press:
5x5
Wrist roller and abs/hip rehab
32kg swings:
3x5/5
20lbs weighted pull-ups:
1,2,3,4,5,6,3,2
Rest 10 seconds for every rep in the set just completed
32kg TGU:
6 minutes continuous
275lbs DL
5-4 bar broke and I tweaked my back a bit. Real day ruiner actually.
115lbs bench press:
5x5
Wrist roller and abs/hip rehab
32kg swings:
3x5/5
Monday, December 29, 2008
12/29/08
20lbs weighted pull-ups:
10-6-5-4-4
90 seconds rest between sets
135lbs power clean and press:
5-5-4-3-3
3 minutes rest between sets
195lbs low bar back squat:
5-5-4-3-3
3 minutes rest between sets
32kg swing:
6 minutes hard
Did sets of 10 and tried to keep rest to a minimum. No attempt was made to count total reps.
10-6-5-4-4
90 seconds rest between sets
135lbs power clean and press:
5-5-4-3-3
3 minutes rest between sets
195lbs low bar back squat:
5-5-4-3-3
3 minutes rest between sets
32kg swing:
6 minutes hard
Did sets of 10 and tried to keep rest to a minimum. No attempt was made to count total reps.
Saturday, December 27, 2008
12/27/08
More experiments, and another day of split training sessions.
24kg TGU:
15 minutes continuous
Mixed it up between TGU+ a press at the kneeling position, TGU+ windmill and TGU+ OHS. This was a solid way to get moving with sore hamstrings from my first day of back squats in quite some time.
275lbs DL:
5,4,3,2,1
Plate curls:
2x3 at 20lbs, 3x3 at 15lbs
2 hands pinch:
5x5 at 90lbs
16kg BU C&P:
4x3
135lbs bench press:
5x5
This is the other experiment. I stopped doing bench a long time ago essesntially because I thought it was silly and nonfunctional. Since then I have come to the more balanced view that the move is a good one, while the people who view it as the be all and end all of weight training are silly and nonfunctional. I still think a bodyweight press is a better measure of a man than a heavy bench, but I also know that benching is one of the best assistance exercises for my press, and that it makes push-ups easier as well. Others may disagree on both points, but I am as certain about both of these as I can be with regards to knowing my own body and how it repsonds to training. Assuming the total training volume is within the bounds of what I can reasonably handle, look for my C&P to go to bwt+ for reps in the near future. I have been a bit obstinate about not benching, but recently I have been realizing just how silly it is for someone with no compelling reason not to bench to avoid the upper body exercise that lets one use the most weight. (In college I built my bench up to over 300lbs, and I will be interested to see how high it climbs this time.) With certain exceptions like the leg press, moving a lot of weight is nearly always "functional." I like the Mark Rippetoe quote where he says something like "I don't know of any better indicator of functional strength than a 600 pound deadlift, except a 700 pound deadlift." Really, any strength is functional, although it will never replace skill training, which is what I think people are missing when they make fun of the bench by asking when you would ever be lying on your back and pushing something off of you. Well, likely never. But when would you need to deadlift a barbell outside of a weightroom or a competition? The strength from weight training is neither completely functional nor completely specific to the barbell. Rant off.
24kg TGU:
15 minutes continuous
Mixed it up between TGU+ a press at the kneeling position, TGU+ windmill and TGU+ OHS. This was a solid way to get moving with sore hamstrings from my first day of back squats in quite some time.
275lbs DL:
5,4,3,2,1
Plate curls:
2x3 at 20lbs, 3x3 at 15lbs
2 hands pinch:
5x5 at 90lbs
16kg BU C&P:
4x3
135lbs bench press:
5x5
This is the other experiment. I stopped doing bench a long time ago essesntially because I thought it was silly and nonfunctional. Since then I have come to the more balanced view that the move is a good one, while the people who view it as the be all and end all of weight training are silly and nonfunctional. I still think a bodyweight press is a better measure of a man than a heavy bench, but I also know that benching is one of the best assistance exercises for my press, and that it makes push-ups easier as well. Others may disagree on both points, but I am as certain about both of these as I can be with regards to knowing my own body and how it repsonds to training. Assuming the total training volume is within the bounds of what I can reasonably handle, look for my C&P to go to bwt+ for reps in the near future. I have been a bit obstinate about not benching, but recently I have been realizing just how silly it is for someone with no compelling reason not to bench to avoid the upper body exercise that lets one use the most weight. (In college I built my bench up to over 300lbs, and I will be interested to see how high it climbs this time.) With certain exceptions like the leg press, moving a lot of weight is nearly always "functional." I like the Mark Rippetoe quote where he says something like "I don't know of any better indicator of functional strength than a 600 pound deadlift, except a 700 pound deadlift." Really, any strength is functional, although it will never replace skill training, which is what I think people are missing when they make fun of the bench by asking when you would ever be lying on your back and pushing something off of you. Well, likely never. But when would you need to deadlift a barbell outside of a weightroom or a competition? The strength from weight training is neither completely functional nor completely specific to the barbell. Rant off.
Friday, December 26, 2008
12/26/08
Happy Boxing Day!
Today was a busy day of spending time with friends and family, so my training was split into 3 sessions. It was a good way to fit in some quality time under the bar without letting my training interfere with the holiday season.
Weighted pull-ups:
70lbs- 7 singles on 60 seconds rest
35lbs- 3x (1,2,3) rest approx 15 seconds between rungs and 1 minute between ladders
135lbs power clean and press:
5,4,4,3,4
On 3 minutes rest
185lbs back squat:
5x5
32kg swing:
5x15
The squats and swings were supersetted as 5 squats, 15 swings, 3 minutes rest, repeat.
The squats are an experiment. I have a theory that the Bear Complex squats banged up my knees because I was in a hurry and was bouncing out of the hole. I am doing a low bar PL style squat to below parallel, keeping it slow and controlled and seeing how the knees feel.
Today was a busy day of spending time with friends and family, so my training was split into 3 sessions. It was a good way to fit in some quality time under the bar without letting my training interfere with the holiday season.
Weighted pull-ups:
70lbs- 7 singles on 60 seconds rest
35lbs- 3x (1,2,3) rest approx 15 seconds between rungs and 1 minute between ladders
135lbs power clean and press:
5,4,4,3,4
On 3 minutes rest
185lbs back squat:
5x5
32kg swing:
5x15
The squats and swings were supersetted as 5 squats, 15 swings, 3 minutes rest, repeat.
The squats are an experiment. I have a theory that the Bear Complex squats banged up my knees because I was in a hurry and was bouncing out of the hole. I am doing a low bar PL style squat to below parallel, keeping it slow and controlled and seeing how the knees feel.
12/25/08
20lbs weighted pull-ups:
10x4
Rest 60 seconds between sets
Levering:
Forward and back 3x5 with dumbbell
One hand pinch:
7 singles with 2x25lbs plates
Also received a COC #2 that I attempted to close several times without success. I will try it after a down week and see what happens.
10x4
Rest 60 seconds between sets
Levering:
Forward and back 3x5 with dumbbell
One hand pinch:
7 singles with 2x25lbs plates
Also received a COC #2 that I attempted to close several times without success. I will try it after a down week and see what happens.
Wednesday, December 24, 2008
12/24/08
20lbs weighted pull-ups:
3x4 with a tactical grip
3x4 with a close chin-up grip
3x4 with a wide tactical grip
All on 60 seconds rest
115lbs barbell C&P:
3x3 on 90 seconds rest
24kg snatch:
4x10/10
On the top of the first minute 10 reps L
On the top of the seconds minute 10 reps R
and so on...
Then 4 minutes of 5/5 at the top of the minute.
Total 120 reps in 12 minutes
Merry Christmas to all and to all a good night.
3x4 with a tactical grip
3x4 with a close chin-up grip
3x4 with a wide tactical grip
All on 60 seconds rest
115lbs barbell C&P:
3x3 on 90 seconds rest
24kg snatch:
4x10/10
On the top of the first minute 10 reps L
On the top of the seconds minute 10 reps R
and so on...
Then 4 minutes of 5/5 at the top of the minute.
Total 120 reps in 12 minutes
Merry Christmas to all and to all a good night.
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