davegmb
Elite Member
Yeah your right it does look a great session
-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Fu Fu's l337 journal
- Thread starter fufu
- Start date
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (power)
warm up
power hang clean -
8x2 177 lbs
2x1 187 lbs
1x1 197 lbs
chin up -
2x11 body weight (supinated grip)
push up -
3x20 body weight (psoas stretches between)
hyper extension -
3x8 +35 lbs
treadmill intervals -
incline: 15.0
speed: 7.5
20 seconds on, 20 seconds off
3 times, 3 minutes active recovery
3 times, 3 minutes active recovery
4 times
5 minute cool down walk
stretch
Intervals were tough! I worked a lot on my hang clean technique today.
warm up
power hang clean -
8x2 177 lbs
2x1 187 lbs
1x1 197 lbs
chin up -
2x11 body weight (supinated grip)
push up -
3x20 body weight (psoas stretches between)
hyper extension -
3x8 +35 lbs
treadmill intervals -
incline: 15.0
speed: 7.5
20 seconds on, 20 seconds off
3 times, 3 minutes active recovery
3 times, 3 minutes active recovery
4 times
5 minute cool down walk
stretch
Intervals were tough! I worked a lot on my hang clean technique today.
Seem to be making great progress on cleans, congrats.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
4/3/11 - (lower strength)
warm up
front squat -
1x1 205, 225, 235, 245, 255, 265
body weight power endurance complex - RI 3 minutes
16 squat
8 jump squat
8 lunges each leg (16 total)
4 jump lunges each leg (8 total)
4 rounds
cool down
stretch
I definitely wasn't getting more than 265 on the front squat. However, form was super solid even though it was a grinder.
warm up
front squat -
1x1 205, 225, 235, 245, 255, 265
body weight power endurance complex - RI 3 minutes
16 squat
8 jump squat
8 lunges each leg (16 total)
4 jump lunges each leg (8 total)
4 rounds
cool down
stretch
I definitely wasn't getting more than 265 on the front squat. However, form was super solid even though it was a grinder.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (upper strength)
warm up
flat DB bench press - (stretched calves between sets)
5x3 x2 100 lb dumb bells
weighted chin up - (stretched hip flexors between sets)
6x3 +30 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
3x8 #100 w/ 3 second isometric hold each rep at full retraction
hyper extension - (stretched pecs and wrists between sets)
4x8 +40 lbs PR
chin up -
1x15 body weight (supinated grip)
stretch
Awesome! The DB pressing was really tough, but all reps were full ROM. Everything felt very strong. I weighed myself the other day...189 lbs. lol, my weight has been dropping! School has been taking its toll. It's alright though, I'm getting weaker in some stuff, but stronger in others, plus I am leaning out pretty well!
warm up
flat DB bench press - (stretched calves between sets)
5x3 x2 100 lb dumb bells
weighted chin up - (stretched hip flexors between sets)
6x3 +30 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
3x8 #100 w/ 3 second isometric hold each rep at full retraction
hyper extension - (stretched pecs and wrists between sets)
4x8 +40 lbs PR
chin up -
1x15 body weight (supinated grip)
stretch
Awesome! The DB pressing was really tough, but all reps were full ROM. Everything felt very strong. I weighed myself the other day...189 lbs. lol, my weight has been dropping! School has been taking its toll. It's alright though, I'm getting weaker in some stuff, but stronger in others, plus I am leaning out pretty well!
Im catching ya in size but you're still twice my strength haha, nice presses.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
4/10/11 - (power)
hang power clean -
1x10 45 lbs
1x6 95 lbs
1x3 115 lbs
1x3 135 lbs
1x2 155 lbs, 165 lbs, 175 lbs
8x2 185 lbs
^hang power cleans felt very good. All were caught well in power position.
chin ups -
3x9 body weight
decline push ups (feet on bench/hands on floor) -
5x10 body weight
treadmill intervals -
incline:15.0
speed: 8.0
20 seconds on, 30 seconds off/3x through
2 minute active recovery
20 seconds on, 30 seconds off/3x through
2 minute active recovery
20 seconds on, 30 seconds off/4x through
stretch
Wicked good session. Hang cleans were fast, chin ups + push ups went well and the treadmill intervals were really tough but not too much.
hang power clean -
1x10 45 lbs
1x6 95 lbs
1x3 115 lbs
1x3 135 lbs
1x2 155 lbs, 165 lbs, 175 lbs
8x2 185 lbs
^hang power cleans felt very good. All were caught well in power position.
chin ups -
3x9 body weight
decline push ups (feet on bench/hands on floor) -
5x10 body weight
treadmill intervals -
incline:15.0
speed: 8.0
20 seconds on, 30 seconds off/3x through
2 minute active recovery
20 seconds on, 30 seconds off/3x through
2 minute active recovery
20 seconds on, 30 seconds off/4x through
stretch
Wicked good session. Hang cleans were fast, chin ups + push ups went well and the treadmill intervals were really tough but not too much.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (lower strength)
warm up
front squat -
5x5 205 lbs
hyper extension - PR
4x8 +45 lbs
body weight power endurance complex - RI 2 minutes
10 squat
5 jump squat
6 lunges each leg (12 total)
3 jump lunges each leg (6 total)
5 rounds
stretch
Success.
warm up
front squat -
5x5 205 lbs
hyper extension - PR
4x8 +45 lbs
body weight power endurance complex - RI 2 minutes
10 squat
5 jump squat
6 lunges each leg (12 total)
3 jump lunges each leg (6 total)
5 rounds
stretch
Success.
It's always in my sig. I might me 184 today, I need to go weigh myself.
Muscle memory FTW haha.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
4/14/11 - (upper strength)
warm up
flat DB bench press -
5x6 x2 80 lb dumb bells
weighted chin up -
6x3 +35 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
3x8 #110 (1 second isometric hold at full retraction each rep)
stretch
Solid day!
warm up
flat DB bench press -
5x6 x2 80 lb dumb bells
weighted chin up -
6x3 +35 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
3x8 #110 (1 second isometric hold at full retraction each rep)
stretch
Solid day!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (power)
warm up
hang power cleans -
I warmed up and did a few working sets w/177,187 and 190. I felt off and stopped these short. Some reps were super solid, but some were really shitty. I felt I just wasn't getting it today. This is one exercise I won't continue to do if I am feeling off.
chin ups - (calve + tfl stretches between sets)
4x8 body weight (grips: pronated x2, supinated x2)
decline push ups (feet on bench) - (psoas/quad stretched between sets)
5x12 body weight
treadmill intervals -
incline: 15.0
speed: 8.5
20 seconds on, 30 seconds off x3
2 minute active recovery
20 seconds on, 30 seconds off x3
2 minute active recovery
20 seconds on, 30 seconds off x2
2 minute active recovery
20 seconds on, 30 seconds off x2
stretch
Quick session, not a lot of time today to train. Everything went very well except power cleans, oh well.
That is technically a PR on the treadmill intervals, at least with the basic interval protocol I've been using. I felt really smooth and relaxed on those today, but they were fucking hard. Once I start muscling those strides on the last couple intervals I knew I was in trouble.
warm up
hang power cleans -
I warmed up and did a few working sets w/177,187 and 190. I felt off and stopped these short. Some reps were super solid, but some were really shitty. I felt I just wasn't getting it today. This is one exercise I won't continue to do if I am feeling off.
chin ups - (calve + tfl stretches between sets)
4x8 body weight (grips: pronated x2, supinated x2)
decline push ups (feet on bench) - (psoas/quad stretched between sets)
5x12 body weight
treadmill intervals -
incline: 15.0
speed: 8.5
20 seconds on, 30 seconds off x3
2 minute active recovery
20 seconds on, 30 seconds off x3
2 minute active recovery
20 seconds on, 30 seconds off x2
2 minute active recovery
20 seconds on, 30 seconds off x2
stretch
Quick session, not a lot of time today to train. Everything went very well except power cleans, oh well.
That is technically a PR on the treadmill intervals, at least with the basic interval protocol I've been using. I felt really smooth and relaxed on those today, but they were fucking hard. Once I start muscling those strides on the last couple intervals I knew I was in trouble.
Lol cardio PRs hurt like shit after.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
indeed they do.
davegmb
Elite Member
Hey Fu, its been a while. Still strong i see, dam you lol.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
I've been really busy lately, but the gym is still a big priority!
How is training going with you?
davegmb
Elite Member
Training going well, keep tinkering with the exercises apart from the main lifts.
Remember you said that you pull sumo style, what kind of feet placement do you use and how close to the bar are your feet etc?
Remember you said that you pull sumo style, what kind of feet placement do you use and how close to the bar are your feet etc?
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
For how wide: if you are using a standard Olympic bar with the regular markings in the knurling, I stand with my ankles just outside of those markings.
For how close: I start with the bar just a couple inches away from my shins, when I get about 1/4 of the way up they are touching my shins all the way up.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (upper strength)
warm up
flat DB bench press - (calve + TFL stretches between)
5x6 x2 85 lb dumb bells
weighted chin up - (psoas and quad stretches between)
6x3 +40 lbs (grips: x2 pronated, x2 neutral, x2 supinated)
high cable facepull - (hamstring and glute med stretches between
3x8 #120 (1 seconds isometric hold each rep at full retraction)
stretch
Awesome!
warm up
flat DB bench press - (calve + TFL stretches between)
5x6 x2 85 lb dumb bells
weighted chin up - (psoas and quad stretches between)
6x3 +40 lbs (grips: x2 pronated, x2 neutral, x2 supinated)
high cable facepull - (hamstring and glute med stretches between
3x8 #120 (1 seconds isometric hold each rep at full retraction)
stretch
Awesome!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (power)
warm up
hang power clean -
8x3 165 lbs
^all reps were fast and technically correct
chin up -
1x10 body weight (pronated grip)
1x10 body weight (neutral grip)
decline push ups (feet on bench)
5x14 body weight
treadmill intervals -
incline: 15.0
speed: 9.0
20 seconds on, 40 seconds off, 4 times through
~ 3 minute active recovery
20 seconds on, 40 seconds off, 2 times through
long active recovery (considered quitting)
10 seconds on, 30 seconds off, 4 times through
^that was the fastest I have done incline intervals, I wasn't sure how I would handle the intensity so I gave myself longer rest intervals. It was rough. My legs felt fine, but I was breathing so hard that it felt like my throat was tightening up and I couldn't get enough oxygen.
stretch
Excellent session today.
warm up
hang power clean -
8x3 165 lbs
^all reps were fast and technically correct
chin up -
1x10 body weight (pronated grip)
1x10 body weight (neutral grip)
decline push ups (feet on bench)
5x14 body weight
treadmill intervals -
incline: 15.0
speed: 9.0
20 seconds on, 40 seconds off, 4 times through
~ 3 minute active recovery
20 seconds on, 40 seconds off, 2 times through
long active recovery (considered quitting)
10 seconds on, 30 seconds off, 4 times through
^that was the fastest I have done incline intervals, I wasn't sure how I would handle the intensity so I gave myself longer rest intervals. It was rough. My legs felt fine, but I was breathing so hard that it felt like my throat was tightening up and I couldn't get enough oxygen.
stretch
Excellent session today.
Nice power workout. Cleans tire me out so bad if I do more than a few reps per workout. I am gasping after 3x5.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Cleans are very tiring. That is why I don't like to do sets of anything more than 3 reps in the clean, unless I am using very light weight (~60% of my max). My goal with the clean is to train for absolute power, and if I do more than 3 reps I get tired and slow, and therefore I am no longer training myself for absolute power but for power/strength endurance.
For power endurance I like my hill sprints and body weight complexes.
For absolute power I like to train with lots of sets (5-10) with very low reps (1-3).
Ya I hear that, I usually work up to a 1rm on cleans. I have just been doing some off the wall training lately.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Well, I have been sick since Thursday afternoon. I was heading back from the gym on Thursday (last w/o posted) and I just felt it hit me. At first it was major fatigue, headache, fever, nausea, loss of appetite...then it turned to just nausea, fatigue and major liquid shits. I think I am over it now, and I should be good to train tomorrow. It will have been a week off, and I'll take this as a regular training break. Tomorrow I start back again, relatively light. (hopefully)
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today - (upper strength)
warm up
incline DB bench press -
5x5 x2 70 lb dumb bells
weighted chin up -
6x6 +10 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
4x6 #80 w/ 3 second isometric at full retraction each rep
stretch
Well, I took a week off and got sick over that week, so this workout went as expected, rough. I accomplished everything I set out to do, that is the most important thing. I felt weak and tired though. It could have been worse!
warm up
incline DB bench press -
5x5 x2 70 lb dumb bells
weighted chin up -
6x6 +10 lbs (grips: pronated x2, neutral x2, supinated x2)
high cable facepull -
4x6 #80 w/ 3 second isometric at full retraction each rep
stretch
Well, I took a week off and got sick over that week, so this workout went as expected, rough. I accomplished everything I set out to do, that is the most important thing. I felt weak and tired though. It could have been worse!
