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Post by Jared Enderton on Aug 4, 2009 12:17:45 GMT -5
nice. I think that's a good plan. Don't get into too high of reps and turn into a crossfitter
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Post by vincedecker on Aug 4, 2009 19:46:47 GMT -5
8/4
Front Squats - 135 x 5, 185 x 3, 225 x 3 x 2 SETS Power Jerks from Rack - 135 x 7, 185 x 5 x 2 SETS, 185 x 4 Dumbell biceps curls - 35s x 10 each arm x 3 SETS
Trying to teach myself a legitimate power jerk (ie. butt out and catch weight behind ears). Dimas has nothing to worry about yet.
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Post by Jared Enderton on Aug 5, 2009 19:08:25 GMT -5
nice work. You really do have a good training plan going--- keeping it to just enough where you won't be dead the next day, so you still have energy and can recover right... Its a marathon, not a sprint- something you really have learned!
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Post by vincedecker on Aug 6, 2009 19:09:20 GMT -5
8/6
Clean DL & Shrug - 135 x 3, 225 x 3, 315 x 3 DL - 405 x 2 Back Squats - 135 x 3, 225 x 3, 275 x 2, 315 x 1 Calf Raises - 225 x 10, 315 x 10 x 2 sets Leg Curls - 100 x 8 x 3 sets Lying Rows - 135 x 4 sets of 8-10 reps w/ clean and snatch grips (2 each) Shoulder stretching
:40 WO. Pretty good week for me. Dumping my training partner may be the best thing I ever did for my training. Hey Jared: what grip do use on your lying rows? How 'bout weight/reps scheme?
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Post by Jared Enderton on Aug 7, 2009 4:59:13 GMT -5
you have a db bench that you can put a bar under and do that? impressive. we have the db bench up on boxes. usually it is 5x5. whatever you can explode up and touch the bench with. if clean grip i go heavier, if snatch grip i go lighter. i havent done this very long but snatch grip have used about 100kg or so...clean grip i can use more. you should start with your arms completely locked out and pull until the bar touches the bench to give you an idea of the ROM
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Post by vincedecker on Aug 7, 2009 17:51:27 GMT -5
Thanks. I put the bench up on boxes like I saw at USA.
BTW - what does a person have to do to get someone to notice that I just dissed them???
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Post by Jared Enderton on Aug 7, 2009 21:15:29 GMT -5
gotcha... hahaha hush up. I caught it but as you can see I posted BEFORE 5 in the AM. I am not always functioning to my full ability at that time haha. Maybe some wkend on my "deload" week I'll train some events... "light" events, because itll be my "active" recovery hahaha... gosh I am messed up in the head but I am kind of set on doing it in maybe a few weeks.
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Post by Jared Enderton on Aug 7, 2009 21:24:02 GMT -5
PS- how did the lying rows feel?
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Post by vincedecker on Aug 8, 2009 10:47:25 GMT -5
gotcha... hahaha hush up. I caught it but as you can see I posted BEFORE 5 in the AM. I am not always functioning to my full ability at that time haha. Maybe some wkend on my "deload" week I'll train some events... "light" events, because itll be my "active" recovery hahaha... gosh I am messed up in the head but I am kind of set on doing it in maybe a few weeks. IF you're invited. The lying rows: felt like my buttisimo was flying up too much. Do you straddle the bench with your legs or let them hang off the end of the bench?
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Post by Jared Enderton on Aug 8, 2009 11:42:13 GMT -5
hang off the end of the bench.. sometimes you do flop like a fish. that is ok... that just shows how much your entire back is contracting.. contracting so much your lower back is firing your legs upwards.
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Post by vincedecker on Aug 10, 2009 19:35:31 GMT -5
8/10:
Muscle Snatches - 95 x 5, 135 x 3, 155 x 2, 170 x 0 x 2, 170 x 0, 170 x 1 - PR, 135 x 5r x 2s Back squats - 135 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x5 Dumbell biceps curls - 35s x 10 each arm x 2s Shoulder stretching
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Post by Jared Enderton on Aug 11, 2009 5:43:15 GMT -5
whoa.. muscle snatches. I am not sure I have ever heard of you doing those in 2 years, have I? What got into you? haha good stuff.
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Post by vincedecker on Aug 12, 2009 19:26:54 GMT -5
8/12
Snatch Balance - bar x a few, 75 x 5, 95 x 3, 105 x 2, 115 x 0, 115 x 1 (pr), 115 x 1 (good rep), 120 x 1 (pr) nailed it Hang Squat Snatch - bar x many, 75 x 3, 95 x 2, 105 x 1 (pr), 105 x 1, 115 x 1 (pr) Split Jerks from rack - 135 x 3, 165 x 3, 185 x 2 x 2 Quick shoulder stretching Rotator cuff work later tonight
The gym is becoming fun again. I don't have good numbers, but my flexibility is really improving. I actually did legit split jerks tonight because I can get the bar behind my head now. My lower back and wrists are very stiff as a result of the muscle snatches, but that will go away when I'm more used to training this way. My left shoulder concerns me, but I will continue to try to strengthen it before it gets worse.
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Post by Jared Enderton on Aug 12, 2009 19:54:31 GMT -5
It makes you feel way more athletic doesn't it ? That is the one thing I have noticed- I feel healthier and more athletic.. way to keep after it and keep it fresh
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Post by vincedecker on Aug 15, 2009 17:05:36 GMT -5
8/15
Swam the last 2 days. Did wonders for my shoulders.
Hurried back from Madison for a quick half hour workout. Was psyched thinking about it all the way, but the long drive and rushed nature of the WO made for one disappointment and not doing all the exercises I wanted to do.
Power Snatch - 95x2x2, 115x2x2, 135x3, 155x1, 165x0x4 Split Jerks from Rack - 165x2, 185x2, 195x1, 205x1, 215xtoo psyched and about shot it through the ceiling and lost my balance, 215 x 1 ez pr - for split jerks
I can't believe how powerful the split jerks feel. Putting my elbows up and setting the bar right against my throat has allowed me to actually recruit my legs in the lift and the split is snappy and fast. One problem is that I work out in a little civic center and can't afford to drop any weights ever. This will be a problem once I try any weights that I'm not totally comfortable with.
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