gtbmed's strength journal

gtbmed · 07-10-2009, 02:29 PM

It feels good to have a good workout again, I'm happy with my progress through this program so I'm ending this week and de-loading for a few weeks.

Deadlift (sumo stance)
235x5 new 5RM

245x5 new 5RM

255x5 new 5RM grip gave on a few

Anytime you break the previous 5RM by 35lbs. you have to be happy.

Flat bench press
175x5

175x5

175x4 not close on the last one
170x5 spot at the end but I had it
165x3

I bailed on the last set because it didn't feel right and I was happy with my progress for the day. Benching 175 for 2 sets of 5 shows me that I'm making progress.

Seated cable row
180x5 heavy
170x5
170x5
170x5
175x5

I'm done with these for a little while, but they're great for hitting the lats and rear delts.

JM Press

105x8
105x8
95x8

These were heavy. JM presses are tough, but I think they're great for the triceps and I think they may be helping me to break through a bit of a plateau on bench press.

Face pulls
60x8
60x8
60x8

gtbmed · 07-10-2009, 02:38 PM

I'm done with this program for a few weeks. I'll still get to the gym to lift about twice per week, but I'll drop the volume considerably as I'm going to get back on my bike for a few weeks and do some road cycling. I'm going to run a deficit so hopefully I can get BW down a bit.

I started this program basically being untrained for an entire year. I'm happy with my progress but it's time for some new goals:
Lift - Current 5RM - Goal
Squat: 225 - 275
Deadlift: 255 - 300
Bench: 180 - 225

gtbmed · 07-13-2009, 01:17 PM

44.6km bike ride today: Bike Route Toaster

Didn't time it because I wasn't really going for time. It feels good to get back in the saddle though. My quads and lower back aren't thanking me though.

gtbmed · 07-19-2009, 01:27 PM

DB floor press
40x10
55x6
70x3
80x1
80x3
90x1 new PR
80x3
Pin press
155x6
155x5
155x5
JM press
95x7
95x7
95x7
DB Arnie press
35x7
35x7
35x7
Face pulls
60x10
60x10
60x10
V-ups (3 second pause at top)
BWx15
BWx15

gtbmed · 07-21-2009, 01:24 PM

Speed box squats (box at parallel)
Ballx10
Barx5
125x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
205x5
Speed deadlifts (sumo stance, pulled from floor)
145x1
145x1
145x1
145x1
145x1
145x1
Glute-ham raises
BWx6
BWx6
BWx6
BWx6
Unilateral leg press
LAT (timed sets, as many reps as possible) 100lbs. weight
Set 1 - 1:30
31 reps (R) 26 reps (L)
Set 2 - 1:00
21 reps (R) 20 reps (L)
Set 3 - :30
15 reps (R) 14 reps (L)
Back extension
235x12
245x12
245x12
DB shrugs
90x10
90x10
90x10
BB curls
60x10
60x10

gtbmed · 07-22-2009, 03:22 PM

RDL/Hang clean/Front squat (done in a complex)
95x3
95x3
95x3
Hang jerk/Overhead squat (complex)
75x3
75x3
75x3
75x3
Glute-ham raises
BWx6
BWx6
BWx6
Pullup/Pushup (combo)
BWx6
BWx6
BWx6
DB Farmer's walk (100ft.?)
70
70
Side bends
60x10
60x10

gtbmed · 07-23-2009, 01:02 PM

Speed bench press
Bar x10
Bar x10
80x5
100x3
Wide grip (middle finger on the power ring)
105x3
105x3
105x3
Medium grip (pinky on the power ring)
105x3
105x3
105x3
Close grip (thumb on smooth portion of the bar)
105x3
105x3
105x3
Regular grip
165x5 felt really fast
Dips
CAT 60 reps (as many sets as it takes)
BWx20
BWx12
BWx8
BWx7
BWx7
BWx6
Bent over DB rows
70x8
70x8
DB laterals
15x8
15x10
Face pulls
60x12
60x12
DB incline bench press
LAT (timed sets, as many reps as possible) 35 lbs.
Set 1 - 1:00
23 reps
Set 2 - 1:00
18 reps
Set 3 - 1:00
14 reps

gtbmed · 07-24-2009, 02:10 PM

Rack pulls
135x8
225x5
275x3
315x1
345x1
355x1
365x1
365x1
375x0 (missed)
375x1 (close)
365x1
225x8
Glute-ham raises
BWx7
BWx7
BWx7
BWx7
Reverse hypers
BWx8
BWx8
BWx8
Seated cable row
165x5
165x6
165x6
DB Hammer curls
35x10
30x10
30x10
DB Side bends
60x10
60x10

gtbmed · 07-26-2009, 02:32 PM

DB floor press
30x8
55x5
60x3
70x1
80x1
90x1
100x0 (maybe next week)
90x1
90x0
80x3
80x3
Dead press
165x5
165x5
155x5
JM press
95x7
105x7
105x7
DB Arnie press
40x6
40x6
40x5
Unilateral tricep extensions
20x7
20x7
20x5
Face pulls
60x12
60x12
60x12

gtbmed · 07-28-2009, 04:52 PM

Good day

Speed box squat
Ball x12
Bar x12
135x8
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
215x5 good speed
Speed deadlift
160x1
160x1
160x1
160x1
160x1
Glute-ham raises
BWx6
BWx6
BWx6
Pull throughs
35x8
40x8
45x12
Hypers
BW+45x10
BW+45x10
BW+45x10
DB shrugs
90x10
90x10
90x12
Side bends
45x10
60x10
60x10
Unilateral leg press (done for LAT training)

gtbmed · 07-30-2009, 08:21 PM

Speed bench press
Bar x10
Bar x10
95x8
105x4
Wide grip
115x3
115x3
115x3
Medium grip
115x3
115x3
115x3
Close grip
115x3
115x3
115x3
Regular grip
175x5
Dips
CAT 60 reps
BWx23
BWx12
BWx8
BWx6
BWx7
BWx4
Bent-over DB rows
70x10
70x8
DB laterals
15x10
15x12
Face pulls
60x10
60x10
60x10
LAT Incline bench press
Weighted crunches
160x12
165x12

gtbmed · 07-31-2009, 03:27 PM

Rack pulls
135x10
225x5
265x3
300x1
335x1
375x1
385x1 new PR
385x1
390x0 (got it up fast but couldn't lock it out)
385x1
Glute-ham raises
BWx6
BWx6
BWx6
BWx6
Bent knee good-mornings
135x7
135x7
135x7
Medium grip pulldowns
140x6
140x6
140x6
Hammer curls
30x12
30x12
30x10
DB Side bends
70x12
70x12

gtbmed · 08-05-2009, 10:42 AM

DB floor press
30x10
50x7
60x5
70x3
80x1
90x1
80x3
80x3
Dead press
165x5
165x5
165x3
155x4
JM press
95x7
105x7
105x7
DB Arnie press
35x7
35x8
35x8
Close-grip bench press
115x7
135x5
135x4
Face pulls
60x12
60x12
60x12

gtbmed · 08-05-2009, 10:45 AM

Speed box squat
Ball x12
Bar x12
135x5
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
225x5
Speed deadlift
175x1
175x1
175x1
175x1
175x1
Glute-ham raise (I'm getting better at these.)
BWx6
BWx6
BWx6
BWx6
Back extension
250x12
250x12
250x12
DB shrugs
90x12
90x12
90x10
DB hammer curls
35x12
35x12
35x10
45 degree side-bends
60x12
60x12

gtbmed · 08-07-2009, 12:33 PM

Everything in this workout went well. Three weeks of rack pulls has really developed strength in my traps at lockout. The NG pullups were really good - I've never done too many weighted pullups before. Good mornings are tough but they really hit my lower back.

Rack pulls
195x8
235x5
275x3
305x1
345x1
385x1
405x1 new PR
225x12
Glute-ham raises
BWx6
BWx6
BWx6
BWx6
Neutral-grip pullups
BW+20 x7
BW+25 x5
BW+25 x5
Good mornings
135x7
135x7
135x7
Hammer curls
35x12
35x8
Weighted crunches
165x12
165x12

gtbmed · 08-11-2009, 05:18 PM

Speed box squat (I lowered the box about 1-1.5")
Ball x12
Bar x8
135x4
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
205x5
Speed deadlift
(Sumo stance)
165x1
165x1
165x1
(Regular stance)
165x1
165x1
165x1
Good-mornings
135x8
135x8
135x8
Glute-ham raises
BWx7
BWx7
BWx7
BWx7
DB shrugs
90x12
90x12
90x12
Hammer curls
30x12
30x12
Side bends
70x12
70x12

Pylon · 08-11-2009, 08:06 PM

That's a lot of volume. Nice work!

gtbmed · 08-13-2009, 08:21 PM

I was pretty encouraged by this workout. Bench press isn't one of my strengths unfortunately.

Speed bench press
Bar x10
95x6
105x3 (very wide grip)
105x3
105x3
105x3 (medium grip)
105x3
105x3
105x3 (narrow grip)
105x3
105x3
175x5 good strength throughout
Dips
BWx15
BWx15
BWx10
BWx9
BWx7
BWx4
DB rows
70x12
70x12
DB laterals
15x12
15x12
Face pulls
60x12
60x12
Weighted crunches
165x12
160x8

gtbmed · 08-13-2009, 08:22 PM

Quote:

Originally Posted by Pylon

That's a lot of volume. Nice work!

Thanks! I think the assistance has been good for me. I was a pretty quad-dominant squatter and the assistance exercises I'm doing have helped my hams and lower back a lot. I'm hoping it translates to a bigger deadlift.

gtbmed · 08-14-2009, 12:50 PM

I'm somewhat surprised I can squat 285 off that box - surprised in a good way.

Box squats (parallel, ~14-16")
Ball x12
Bar x8
115x8
150x5
175x3
200x1
225x1
255x1 new PR
265x1 new PR
275x1 new PR
285x1 new PR (speed was pretty good, have to remember to sit back onto the box)
RDLs (these hit my lower back insanely well)
185x8
185x8
185x8 (grip started to give out, I think I need to do more dead variations for grip strength)
Glute-ham raises
BWx6
BWx6
BWx6
Neutral-grip pullups
+25x5
+25x5
+25x5

Pylon · 08-14-2009, 01:12 PM

Congrats on those PRs. That's great work!

gtbmed · 08-15-2009, 05:20 PM

This was a good GPP workout, definitely got me sweating. I need to do some wrist flexibility work.

Clean & jerk complexes
(done as 3 RDLs, then 3 hang jump shrugs, then 3 hang cleans, then 3 power jerks)
Clean & jerk progression
(done as 1 RDL, then 1 jump shrug, then 1 power clean, then 1 power clean & jerk)
Snatch complexes
(done as 3 hang snatches, then 3 overhead squats)
Box jumps
I did a bunch of variations. My favorite was a straight jump onto the highest box they have at my gym (probably ~3 ft.)

gtbmed · 08-19-2009, 09:09 AM

Speed box squat (parallel)
Bar x10
Bar x10
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
225x5
RDLs
185x8
185x8
185x8
Seated leg curl
150x7
170x7
170x7
170x7
DB shrugs
90x12
90x12
Hammer curls
30x12
30x12
Side bends
70x12
70x12

gtbmed · 08-22-2009, 05:48 PM

RDLs
115x10
135x5
155x3
185x1
205x1
225x1
245x1 new PR
265x1 new PR
275x0 (grip gave out)
275x1 new PR
265x1
265x1
Good-mornings
135x8
145x8 rep PR
145x8
Kneeling leg curl (single leg)
95x7
95x7
95x7
95x7
Neutral-grip pullups
+25x4
+20x6
+20x5

gtbmed · 08-26-2009, 03:51 PM

So here's the deal. I decided to quit the powerlifting aspirations for a number of reasons. First, I suck at benching and I'm really at a loss as to how to progress with the movement. Second, I feel like I'm cheating when I do squats to a box (at "parallel") instead of getting those extra few inches. Actually, I feel like a lot of powerlifting is smoke and mirrors and doesn't really teach you the correct way to move. Third, the alternative was just much better for overall fitness IMO.

Oly lifting is really cool. It's inspirational to see these guys holding so much weight above their heads. Plus, the sport develops flexibility, coordination, speed strength, etc. I'm moving to an Oly lifting template.

The goals for the first few months are as follows:

1) Learn the C&J technique well.
2) Learn the Snatch technique well.

There are no weight goals for now. The focus is on getting the weight up the correct way so that I can improve long-term and avoid injury. I'll probably be taking vids and posting them every once in a while.

gtbmed · 08-26-2009, 03:56 PM

3 position clean
(One clean from the floor, one from below the knee, and one from the thigh)
95x3
95x3
115x3
115x3
115x3
Rack jerks
(experimented with different styles, I think the squat jerk comes pretty naturally)
115x2
115x2
115x2
115x2
115x2
Clean pulls
135x3
135x3
135x3
Back squats
185x5
205x5
205x5
205x5
205x4x (failed on the last one)

gtbmed · 08-28-2009, 02:07 PM

Power snatch
95x3
95x3
95x3
95x3
95x3
Snatch push-press + overhead squat
75x1+3
75x1+3
75x1+3
85x1+3
85x1+3
Snatch-grip jump shrugs
135x5
165x5
165x5
RDLs
225x5
225x5
225x5

gtbmed · 09-02-2009, 02:53 PM

I am sick, this workout went OK all things considered.

3 position clean (form really improved this week)
(One from the floor, one from below the knee, one from the hang)
115x3
115x3
125x3
135x3
135x3
Rack jerk
135x2
135x2
135x2
135x2
135x2
Clean pulls
155x3
175x3
175x3
Back squat
205x5
205x4x

gtbmed · 09-04-2009, 03:40 PM

Great workout, my snatch form needs tons of work. I'm way behind on it relative to the C&J.

3 pos. snatch
85x3
95x3
95x3
95x3
95x3
Snatch grip push-press
85x5
85x5
85x5
Snatch balances
85x2
85x2
85x2
85x2
95x1
Snatch pulls
115x3
135x3
155x5
Front squats
165x3
185x3
185x3
195x3
195x3

gtbmed · 09-09-2009, 07:55 AM

Power snatch
95x3
105x3
115x3
95x3
95x3
Snatch balance + overhead squat
85x1+3
85x1+3
85x1+3
85x1+3
85x1+3
Snatch shrugs
135x5
155x5
175x5
RDLs
225x5
225x5
225x5

07-10-2009, 02:29 PM	#31
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	#23 7/10/09 It feels good to have a good workout again, I'm happy with my progress through this program so I'm ending this week and de-loading for a few weeks. Deadlift (sumo stance) 235x5 new 5RM 245x5 new 5RM 255x5 new 5RM grip gave on a few Anytime you break the previous 5RM by 35lbs. you have to be happy. Flat bench press 175x5 175x5 175x4 not close on the last one 170x5 spot at the end but I had it 165x3 I bailed on the last set because it didn't feel right and I was happy with my progress for the day. Benching 175 for 2 sets of 5 shows me that I'm making progress. Seated cable row 180x5 heavy 170x5 170x5 170x5 175x5 I'm done with these for a little while, but they're great for hitting the lats and rear delts. JM Press 105x8 105x8 95x8 These were heavy. JM presses are tough, but I think they're great for the triceps and I think they may be helping me to break through a bit of a plateau on bench press. Face pulls 60x8 60x8 60x8 gtbmed's strength journal

07-10-2009, 02:38 PM	#32
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	I'm done with this program for a few weeks. I'll still get to the gym to lift about twice per week, but I'll drop the volume considerably as I'm going to get back on my bike for a few weeks and do some road cycling. I'm going to run a deficit so hopefully I can get BW down a bit. I started this program basically being untrained for an entire year. I'm happy with my progress but it's time for some new goals: Lift - Current 5RM - Goal Squat: 225 - 275 Deadlift: 255 - 300 Bench: 180 - 225 gtbmed's strength journal

07-13-2009, 01:17 PM	#33
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/13/09 44.6km bike ride today: Bike Route Toaster Didn't time it because I wasn't really going for time. It feels good to get back in the saddle though. My quads and lower back aren't thanking me though. gtbmed's strength journal

07-19-2009, 01:27 PM	#34
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/19/09 DB floor press 40x10 55x6 70x3 80x1 80x3 90x1 new PR 80x3 Pin press 155x6 155x5 155x5 JM press 95x7 95x7 95x7 DB Arnie press 35x7 35x7 35x7 Face pulls 60x10 60x10 60x10 V-ups (3 second pause at top) BWx15 BWx15 gtbmed's strength journal

07-21-2009, 01:24 PM	#35
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/21/09 Speed box squats (box at parallel) Ballx10 Barx5 125x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 205x5 Speed deadlifts (sumo stance, pulled from floor) 145x1 145x1 145x1 145x1 145x1 145x1 Glute-ham raises BWx6 BWx6 BWx6 BWx6 Unilateral leg press LAT (timed sets, as many reps as possible) 100lbs. weight Set 1 - 1:30 31 reps (R) 26 reps (L) Set 2 - 1:00 21 reps (R) 20 reps (L) Set 3 - :30 15 reps (R) 14 reps (L) Back extension 235x12 245x12 245x12 DB shrugs 90x10 90x10 90x10 BB curls 60x10 60x10 gtbmed's strength journal

07-22-2009, 03:22 PM	#36
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/22/09 gpp RDL/Hang clean/Front squat (done in a complex) 95x3 95x3 95x3 Hang jerk/Overhead squat (complex) 75x3 75x3 75x3 75x3 Glute-ham raises BWx6 BWx6 BWx6 Pullup/Pushup (combo) BWx6 BWx6 BWx6 DB Farmer's walk (100ft.?) 70 70 Side bends 60x10 60x10 gtbmed's strength journal

07-23-2009, 01:02 PM	#37
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/23/09 Speed bench press Bar x10 Bar x10 80x5 100x3 Wide grip (middle finger on the power ring) 105x3 105x3 105x3 Medium grip (pinky on the power ring) 105x3 105x3 105x3 Close grip (thumb on smooth portion of the bar) 105x3 105x3 105x3 Regular grip 165x5 felt really fast Dips CAT 60 reps (as many sets as it takes) BWx20 BWx12 BWx8 BWx7 BWx7 BWx6 Bent over DB rows 70x8 70x8 DB laterals 15x8 15x10 Face pulls 60x12 60x12 DB incline bench press LAT (timed sets, as many reps as possible) 35 lbs. Set 1 - 1:00 23 reps Set 2 - 1:00 18 reps Set 3 - 1:00 14 reps gtbmed's strength journal

07-24-2009, 02:10 PM	#38
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/24/09 Rack pulls 135x8 225x5 275x3 315x1 345x1 355x1 365x1 365x1 375x0 (missed) 375x1 (close) 365x1 225x8 Glute-ham raises BWx7 BWx7 BWx7 BWx7 Reverse hypers BWx8 BWx8 BWx8 Seated cable row 165x5 165x6 165x6 DB Hammer curls 35x10 30x10 30x10 DB Side bends 60x10 60x10 gtbmed's strength journal

07-26-2009, 02:32 PM	#39
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/26/09 DB floor press 30x8 55x5 60x3 70x1 80x1 90x1 100x0 (maybe next week) 90x1 90x0 80x3 80x3 Dead press 165x5 165x5 155x5 JM press 95x7 105x7 105x7 DB Arnie press 40x6 40x6 40x5 Unilateral tricep extensions 20x7 20x7 20x5 Face pulls 60x12 60x12 60x12 gtbmed's strength journal

07-28-2009, 04:52 PM	#40
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/28/09 Good day Speed box squat Ball x12 Bar x12 135x8 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 215x5 good speed Speed deadlift 160x1 160x1 160x1 160x1 160x1 Glute-ham raises BWx6 BWx6 BWx6 Pull throughs 35x8 40x8 45x12 Hypers BW+45x10 BW+45x10 BW+45x10 DB shrugs 90x10 90x10 90x12 Side bends 45x10 60x10 60x10 Unilateral leg press (done for LAT training) gtbmed's strength journal

07-30-2009, 08:21 PM	#41
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/31/09 Speed bench press Bar x10 Bar x10 95x8 105x4 Wide grip 115x3 115x3 115x3 Medium grip 115x3 115x3 115x3 Close grip 115x3 115x3 115x3 Regular grip 175x5 Dips CAT 60 reps BWx23 BWx12 BWx8 BWx6 BWx7 BWx4 Bent-over DB rows 70x10 70x8 DB laterals 15x10 15x12 Face pulls 60x10 60x10 60x10 LAT Incline bench press Weighted crunches 160x12 165x12 gtbmed's strength journal

07-31-2009, 03:27 PM	#42
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	7/31/09 Rack pulls 135x10 225x5 265x3 300x1 335x1 375x1 385x1 new PR 385x1 390x0 (got it up fast but couldn't lock it out) 385x1 Glute-ham raises BWx6 BWx6 BWx6 BWx6 Bent knee good-mornings 135x7 135x7 135x7 Medium grip pulldowns 140x6 140x6 140x6 Hammer curls 30x12 30x12 30x10 DB Side bends 70x12 70x12 gtbmed's strength journal

08-05-2009, 10:42 AM	#43
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/2/09 DB floor press 30x10 50x7 60x5 70x3 80x1 90x1 80x3 80x3 Dead press 165x5 165x5 165x3 155x4 JM press 95x7 105x7 105x7 DB Arnie press 35x7 35x8 35x8 Close-grip bench press 115x7 135x5 135x4 Face pulls 60x12 60x12 60x12 gtbmed's strength journal

08-05-2009, 10:45 AM	#44
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/4/09 Speed box squat Ball x12 Bar x12 135x5 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 225x5 Speed deadlift 175x1 175x1 175x1 175x1 175x1 Glute-ham raise (I'm getting better at these.) BWx6 BWx6 BWx6 BWx6 Back extension 250x12 250x12 250x12 DB shrugs 90x12 90x12 90x10 DB hammer curls 35x12 35x12 35x10 45 degree side-bends 60x12 60x12 gtbmed's strength journal

08-07-2009, 12:33 PM	#45
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/7/09 Everything in this workout went well. Three weeks of rack pulls has really developed strength in my traps at lockout. The NG pullups were really good - I've never done too many weighted pullups before. Good mornings are tough but they really hit my lower back. Rack pulls 195x8 235x5 275x3 305x1 345x1 385x1 405x1 new PR 225x12 Glute-ham raises BWx6 BWx6 BWx6 BWx6 Neutral-grip pullups BW+20 x7 BW+25 x5 BW+25 x5 Good mornings 135x7 135x7 135x7 Hammer curls 35x12 35x8 Weighted crunches 165x12 165x12 gtbmed's strength journal

08-11-2009, 08:06 PM	#47
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	That's a lot of volume. Nice work! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-14-2009, 01:12 PM	#51
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Congrats on those PRs. That's great work! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-15-2009, 05:20 PM	#52
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/15/09 Gpp This was a good GPP workout, definitely got me sweating. I need to do some wrist flexibility work. Clean & jerk complexes (done as 3 RDLs, then 3 hang jump shrugs, then 3 hang cleans, then 3 power jerks) Clean & jerk progression (done as 1 RDL, then 1 jump shrug, then 1 power clean, then 1 power clean & jerk) Snatch complexes (done as 3 hang snatches, then 3 overhead squats) Box jumps I did a bunch of variations. My favorite was a straight jump onto the highest box they have at my gym (probably ~3 ft.) gtbmed's strength journal

08-22-2009, 05:48 PM	#54
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/23/09 RDLs 115x10 135x5 155x3 185x1 205x1 225x1 245x1 new PR 265x1 new PR 275x0 (grip gave out) 275x1 new PR 265x1 265x1 Good-mornings 135x8 145x8 rep PR 145x8 Kneeling leg curl (single leg) 95x7 95x7 95x7 95x7 Neutral-grip pullups +25x4 +20x6 +20x5 gtbmed's strength journal

08-11-2009, 05:18 PM	#46
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/11/09 Speed box squat (I lowered the box about 1-1.5") Ball x12 Bar x8 135x4 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 205x5 Speed deadlift (Sumo stance) 165x1 165x1 165x1 (Regular stance) 165x1 165x1 165x1 Good-mornings 135x8 135x8 135x8 Glute-ham raises BWx7 BWx7 BWx7 BWx7 DB shrugs 90x12 90x12 90x12 Hammer curls 30x12 30x12 Side bends 70x12 70x12 gtbmed's strength journal

08-13-2009, 08:21 PM	#48
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/13/09 I was pretty encouraged by this workout. Bench press isn't one of my strengths unfortunately. Speed bench press Bar x10 95x6 105x3 (very wide grip) 105x3 105x3 105x3 (medium grip) 105x3 105x3 105x3 (narrow grip) 105x3 105x3 175x5 good strength throughout Dips BWx15 BWx15 BWx10 BWx9 BWx7 BWx4 DB rows 70x12 70x12 DB laterals 15x12 15x12 Face pulls 60x12 60x12 Weighted crunches 165x12 160x8 gtbmed's strength journal

08-14-2009, 12:50 PM	#50
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	I'm somewhat surprised I can squat 285 off that box - surprised in a good way. Box squats (parallel, ~14-16") Ball x12 Bar x8 115x8 150x5 175x3 200x1 225x1 255x1 new PR 265x1 new PR 275x1 new PR 285x1 new PR (speed was pretty good, have to remember to sit back onto the box) RDLs (these hit my lower back insanely well) 185x8 185x8 185x8 (grip started to give out, I think I need to do more dead variations for grip strength) Glute-ham raises BWx6 BWx6 BWx6 Neutral-grip pullups +25x5 +25x5 +25x5 gtbmed's strength journal

08-19-2009, 09:09 AM	#53
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/19/08 Speed box squat (parallel) Bar x10 Bar x10 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 225x5 RDLs 185x8 185x8 185x8 Seated leg curl 150x7 170x7 170x7 170x7 DB shrugs 90x12 90x12 Hammer curls 30x12 30x12 Side bends 70x12 70x12 gtbmed's strength journal

08-26-2009, 03:51 PM	#55
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	So here's the deal. I decided to quit the powerlifting aspirations for a number of reasons. First, I suck at benching and I'm really at a loss as to how to progress with the movement. Second, I feel like I'm cheating when I do squats to a box (at "parallel") instead of getting those extra few inches. Actually, I feel like a lot of powerlifting is smoke and mirrors and doesn't really teach you the correct way to move. Third, the alternative was just much better for overall fitness IMO. Oly lifting is really cool. It's inspirational to see these guys holding so much weight above their heads. Plus, the sport develops flexibility, coordination, speed strength, etc. I'm moving to an Oly lifting template. The goals for the first few months are as follows: 1) Learn the C&J technique well. 2) Learn the Snatch technique well. There are no weight goals for now. The focus is on getting the weight up the correct way so that I can improve long-term and avoid injury. I'll probably be taking vids and posting them every once in a while. gtbmed's strength journal

08-26-2009, 03:56 PM	#56
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/26/09 3 position clean (One clean from the floor, one from below the knee, and one from the thigh) 95x3 95x3 115x3 115x3 115x3 Rack jerks (experimented with different styles, I think the squat jerk comes pretty naturally) 115x2 115x2 115x2 115x2 115x2 Clean pulls 135x3 135x3 135x3 Back squats 185x5 205x5 205x5 205x5 205x4x (failed on the last one) gtbmed's strength journal

08-28-2009, 02:07 PM	#57
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	8/28/09 Power snatch 95x3 95x3 95x3 95x3 95x3 Snatch push-press + overhead squat 75x1+3 75x1+3 75x1+3 85x1+3 85x1+3 Snatch-grip jump shrugs 135x5 165x5 165x5 RDLs 225x5 225x5 225x5 gtbmed's strength journal

09-02-2009, 02:53 PM	#58
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/2/09 I am sick, this workout went OK all things considered. 3 position clean (form really improved this week) (One from the floor, one from below the knee, one from the hang) 115x3 115x3 125x3 135x3 135x3 Rack jerk 135x2 135x2 135x2 135x2 135x2 Clean pulls 155x3 175x3 175x3 Back squat 205x5 205x4x gtbmed's strength journal

09-04-2009, 03:40 PM	#59
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/4/09 Great workout, my snatch form needs tons of work. I'm way behind on it relative to the C&J. 3 pos. snatch 85x3 95x3 95x3 95x3 95x3 Snatch grip push-press 85x5 85x5 85x5 Snatch balances 85x2 85x2 85x2 85x2 95x1 Snatch pulls 115x3 135x3 155x5 Front squats 165x3 185x3 185x3 195x3 195x3 gtbmed's strength journal

09-09-2009, 07:55 AM	#60
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/8/09 Power snatch 95x3 105x3 115x3 95x3 95x3 Snatch balance + overhead squat 85x1+3 85x1+3 85x1+3 85x1+3 85x1+3 Snatch shrugs 135x5 155x5 175x5 RDLs 225x5 225x5 225x5 gtbmed's strength journal

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