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Post by vincedecker on Aug 17, 2009 17:53:02 GMT -5
8/17:
Overhead Squats- bar, 115x2, 115x3x2s, 115x2 Snatch grip DL-135x3, 225x3, 315x3x2s Front Squats- 135x3, 185x3, 225x3x2s Shoulder stretching Rotator cuff work Cast iron plate clean & presses- 25x10 each arm x 3 sets
Aggravated my groin on Saturday; pretty much pulled it today (on the o'head squats). Made front squats painful (and hard). Feeling my age a little. The tranformation is gonna take some time.
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Post by Jared Enderton on Aug 18, 2009 12:17:49 GMT -5
WHat kind of warm up do you do prior to lifting? I know for events sometimes it doesn't take much warm up because on the first event our hips and legs dont go through a big ROM, but, with weightlifting it is much much different and i feel a better warm up is necessary because of the great ROM, especially if you are more unflexible!!!!
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Post by Jared Enderton on Aug 18, 2009 12:18:15 GMT -5
Great consistency lately by the way, keep at it.
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Post by vincedecker on Aug 18, 2009 20:48:56 GMT -5
WHat kind of warm up do you do prior to lifting? The sound of crickets............................ Point taken.
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Post by Jared Enderton on Aug 19, 2009 7:09:19 GMT -5
Meow... that is the sound of a cat. fyi
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Post by Jared Enderton on Aug 19, 2009 7:16:46 GMT -5
PS- Did you see that? Mr. Iowa Games Strongman Champion taking advice from a young stud. I like it. hahaha
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Post by vincedecker on Aug 20, 2009 19:21:02 GMT -5
Tiger sucks.
8/20
Felt strong and fresh today.
Power clean (once) and split jerks - 135x3, 165x3, 185x3, 205x1, 215x1 Hang power snatch supersetted with overhead squats - bar x many each, 95 x 8 snatches x 3 squats, 115 x 5 snatches x 3 squats Leg curls - 100x6x3s Shoulder stretches
Fun WO.
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Post by Jared Enderton on Aug 20, 2009 22:58:44 GMT -5
you really are switching it up lately... that looks fun, minus the leg curls haha!
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Post by Jared Enderton on Aug 21, 2009 11:15:54 GMT -5
I just ignored your phone call about 15 minutes ago as I was eating eggs. now, I am drinking a smoothie full of bananas, strawberries, ice cubes, milk, orange juice, and last but not least protein. I will call you once I am done enjoying my fine piece of work.
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Post by vincedecker on Aug 22, 2009 18:02:34 GMT -5
8/22
Hang cleans (no straps as I don't know how anyone performs a clean with straps) anyway - 135x3x2s, 185x3, 205x1, 215x1, 225x miss - Pulled it to my chin but didn't commit to get under it Hang squat cleans - 135x3, 165x1, 180x1 Overhead squats - 95x3, 115x3x2s, 120x1, 125x1, 130x0, 130x1 - no belt as this is the way I snatch. Have done more in the past w/ a belt, but I will get there. One-handed plate clean and press - 35x10 each hand x 2 sets Front squats - 135x3, 185x2, 225x2, 245x1 Rotator cuff exercises
Pretty good WO.
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Post by vincedecker on Aug 24, 2009 19:56:29 GMT -5
8/24
Power snatch - 95x6, 115x3, 135x3 (inside of elbows sore) Clean grip DLs - 135x3, 225x3, 315x3, 405x1 (definitely harder in oly shoes) Biceps curls - 35s x 10 each arm x 2 sets Leg curls - 100x8x3s
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Post by Jared Enderton on Aug 25, 2009 12:03:55 GMT -5
you are an oly machine
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Post by vincedecker on Aug 26, 2009 19:41:52 GMT -5
8/26
Back squats-135,185, 225,275x3, 315x2x2 Strict Press-135,155,175x3, 185x1, 195x1 Ohead squats-95x3, 115x2, 115x3 Quick stretching
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Post by cmathison on Aug 26, 2009 22:03:46 GMT -5
good work
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Post by vincedecker on Aug 27, 2009 19:11:40 GMT -5
Thanks.
8/27-
Jerks-135,165,185x3, 205x1x2s (triceps too sore to go higher) Snatch high pulls-135x3, 185x3x3 Front squat-135,185x3, 225x2,255x1
BW 173
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