2012-12-4
had to wait for a rack, so…
DB Snatch warmup
40,60,80x3
CL + press
152 3x3
SQ
260 3x3
SN high Pull
187 3x2
SQ Clean
187x3
BTN Pullups
BW+10 5x4 sets
Decline CG BP
155x8
185x3,3
155x6
External Rotators
15 15x3
All the main exercises felt much easier. Wasn’t working anywhere near my limit. SQ were fast and bouncy. Presses were coming off the shoulders quick. Think I’m over the hump. Gonna let it build by 1-5 lbs over time and see how far I get.
2012-12-7
press from rack
95,115,135,155x3
PP from rack
175x3
185x3
177x3
177x3
FS
175,200x3
230 3x3
CL Grip DL
320 3x3
Pendlay Row
200 5x4 sets
CL Grip BP
192 3x3
BB Curl
115 3x3
FS was nice and bouncy, presses were smooth, better spine stiffness on the push press coming off the shoulders but still a bit mushy on third rep. DL very hard, I need to do some hamstring-specific stuff.
2013-3-16
Clean and Press
135 3x3
SQ
225 3x3
245x1
265x1
Jerk Launch
225 3x3
Squat cleans
175x3
175 2 x 3 sets
Pendlay Row
175 3x5
Hi Chest Close Grip Bench
135 5x3 sets
Surprised everything has held up this well with zero training in the last three months. Can tell the weights will advance quickly once the joints tighten up again.
Sweet. Great to have you back.
[quote]jjackkrash wrote:
Sweet. Great to have you back. [/quote]
Thanks Jack, good to be back. Missed training and half of my motivation to do so comes from reading all of your logs.
I’m not going for big weights anymore, or at least right away. I’m planning on pursuing small jumps for a very long period of time. I’m not so young now, and slow and steady may serve me better than my previous practice of ramping as high as I could go as soon as I could do it. I want to avoid minor hurts as I go…some sessions may even be retrograde as outside or training stresses mount.
Welcome back.
[quote]DaCharmingAlbino wrote:
Can tell the weights will advance quickly once the joints tighten up again.[/quote]
What do you mean by tighten up? do your joints get looser when you don’t lift?
Serious question, I’m not being facetious.
[quote]FarmerBrett wrote:
Welcome back.
[quote]DaCharmingAlbino wrote:
Can tell the weights will advance quickly once the joints tighten up again.[/quote]
What do you mean by tighten up? do your joints get looser when you don’t lift?
Serious question, I’m not being facetious.
[/quote]
The sensation is one of being mushy in certain portions of a given lift, due to the muscles not exerting enough tension on the tendons. As muscle tone improves, my joints feel tighter.
F’rinstance, the jerk launches: basically performing the initiation of a jerk, I was wobbly in the knees and in the shoulders and upper back launching the bar upwards and “breaking” a bit catching it again on my shoulders. It’s not so much that the joints are loose, but that the muscles are weak. I just use it as a short-hand phrase for being weak and having lost muscle-tone.
Glad your back at it. I always enjoy reading about your lifts that I know I will never try myself.
2013-3-18
Clean + Push Press
165 3x3
FS
185 3x3
205x2
225x1
Snatch High Pull
185 3x3
Pullups
BW 6x3 sets
Cable triceps Extensions
55 10x3 sets (slow neg right side)
“A journey of a thousand miles starts with but a single step.”
[quote]DBasler wrote:
Glad your back at it. I always enjoy reading about your lifts that I know I will never try myself. [/quote]
What happened to your arm that you must pay people to cut it open? Hope you’re on the mend.
2013-3-22
Clean and Press
136 3x3
155x1
SQ CL
185 2x3 sets
SQ
227x3
235x3
245x3
255x3
275x1 (could have done 3)
CGBP(paused)
155x3
175 3x3
Pendlay Row
185 5x3 sets
BB Curls
115x3 (last rep cheated pretty badly)
90 5x2 sets
DB Snatches (right only)
60x3,5
That’s good enough for today. Much garden work tomorrow.
All of it was much easier than last time, except the cleans: missed the third rep on the first set. I’ll be working up to triples.
Taking the extra days of rest was beneficial.
2013-3-24
Power Clean and Push Press
166 3x3
FS
187x3
205x3
225x1
235x1
Snatch Grip High Pull
186 3x3
Single Leg DL(right)
135 5x2 sets
Pullups
BW 6x3 sets
Lying Triceps Extensions
80 5x3 sets
Hammer Curls
40’s x8
40’s x6(alt, x-body)
40’s x8
PP more solid, keeping the groove on third rep.
FS 187 was easy, 205 was easy, but should have stayed there for another set or two.
Don’t like the tri-x so I’ll keep doing them.
2013-3-27
Clean and Press
137 3x3
Cleans
155x3
170x3
185x2,3
190x2
SQ
225x3
255 3x3
275x2
295x1
CGBP
135x5
155x3
175x3
185 3x2 sets
Pendlay Rows
190 5x3 sets
BB Curls (strict)
95 5x3 sets
CG OHP
95 5x2, 8
Took a little while to get warm. First sets of presses felt heavy.
Cleans were crisper this time. Good pulls.
SQ felt good. Should not have done the 295, probably.
2013-3-30
Clean + PP
115x3
135x3
155x3
167x3
185x2
155x8
Hack SQ
2 plates x3
4 plates x3
6 plates x3
DL - Cl grip
225x3
275x3
315x3
345x3
365x1 (belt)
385x1 (belt)
325 x 8 (straps)
Pullups
BW 7 x 3 sets
Tri-X
Kerl Bahr + 60 x5,5,3
Kerl Bahr + 40 x5
Alter X-body Hemmorhoid, er, Hammer Kerls
35’s x10,10
Tired after helping a friend move their stuff so I went for poundage instead of sets today. Worked out pretty well. I think that’s actually a PR on the hack squat, both for weight and reps. Hit the groove on every rep of PP, platform is stable now. A little griped that I couldn’t get into the squat rack and had to do hacks when I wanted to fronts, but oh well. Dunno what a 24 hour fitness kerl bahr weighs.
2013-04-1
1 arm DB snatches
45x5
65x3
85x3
Clean n Press
135x3
140x3,3,5
Cleans
155x3
175x3
190x3
205x2
SQ
225x3
255x3
275x3
285x3
305x1
CGBP
187 3x3
Pendlay Rows
192 5x3 sets
BB Curls
97 5x3 sets
Pushing too hard. Need to do my straight sets on squats and cleans.
2013-04-6
Clean + PP (Power Cleaned)
115x5
135x3
155x3
170 3x3
FS
185x3
205x3
225 3x3
Clean High Pull
225 3x3
Pullups
BW+10 5x3 sets
Incline Press
135x3
155x3
165 3x2 sets
Quick. No extra work tonight, just right. Out of the groove on PP. Let my elbows keep falling, so I only got one good clean rep out of 9.
Looking good Tony. Hope you post some videos again.
[quote]NHLFTR wrote:
Looking good Tony. Hope you post some videos again. [/quote]
Thank you.
I don’t think anyone wants to see my wrinkly self on video.
[quote]DaCharmingAlbino wrote:
[quote]NHLFTR wrote:
Looking good Tony. Hope you post some videos again. [/quote]
Thank you.
I don’t think anyone wants to see my wrinkly self on video. [/quote]
Come on. Your videos were always a hit around here.
2013-04-08
The Magic of 3
3 main exercises, 3 sets of 3 reps with 3 minutes of rest between sets
w/u
1 Arm DB Snatch
50,70,90 x3 (r,l)
Clean and Press
145 3x3
Cleans
190 3x3
SQ
225x3
265 3x3
CGBP
188 3x3
Pendlay Row
195 5x3
Seated Hammer Curls
5x2 sets
All done. If I stick with 3333 I get stronger faster, because I recover better and don’t have to take extra rest days. I get around 27 quality reps in a upper push/pull and squat per week…And it all feels easy. Just gotta keep the ego in check.
I haven’t found anything that warms me up faster than DB snatches.