BACK IN THE DAY - An attempted return

[The Monkey Man]

WED 24AU051700

Hang Snatch (1st one from floor)
65x6,7
95x3,4,5

(Single CLEAN+ Single FRT SQT)
INTO SPLIT JERK (both legs)
135x2, 3, 2

NO HANDS FRT SQT (fast)
45x4
65x5
85x5, 5

STRETCH

This nice light WO, was just what I needed
some good balance & form work -
(although, as I have stated, I don't know how good my form is)

 

[The Monkey Man]

THURS 2AU051615

CARDIO

INTERVALS (alternating)
walk 2 laps
0.5mi - CW
walk 2 laps
0.5mi - CCW
walk 2 laps
0.5mi - CW
walk 2 laps
0.5mi - CCW
walk 2 laps
0.5mi - CW
walk 2 laps
0.5mi - Steady run (fast)
My Erectors were freezing up @ this point
I wanted to get the 3mi mark, so I opened up
into a strided run for the last 0.5 -

KILLERS
4sets
My Glutes were freezing up so bad on these...
I couldn't pull out of the hole on the last set -

HOT SPA
STRETCHING

Warm Pool
2min shoulder rotations (up-dn)
2min shoulder rotations (in-out)
2min twisting knee raises (with speed), x2

I have been overtraining my low back, need to change up a couple
of the lifting motions, I've been doing -

 

[The Monkey Man]

26AU051700

CHINS
2/1/2 [60]
BWx8, 8, 7, 6
(Losing some here)

BB Curl
2/1/2 [60]
50x12, 15, 15, 15

Standing French Press
(w/wrist curl) 1/1/2 [60]
65x12, 12, 12
75x10

BB shoulder stretch
snatch grip balance and strengthen
1min x2

DB LATL RAISE (bent)
15x15, 15, 15
20x10


Cardio=pool

10 laps kickboard
20 laps freestyle
10 laps breaststroke
still very tiring...
seeing breathing interval improvement -

 

[The Monkey Man]

SAT 27AU050930

Hanging Knee Raise
(wide grip)
1/1/2 [60]
BWx20

Hanging Straight Leg Raise
(wide grip)
1/1/2 [60]
BWx10, 10, 10

Weighted Crunch Machine
2/2/2 [60]
25x10, 10 , 10

DB EXT SH Rotations
(up-dn)+stretch
1/0/1 [45]
7.5x15, 15, 15

CARDIO=Pool

10 laps kickboard
30 laps freestyle

I have my breathing pattern down -

Stayed away from the breaststroke today
as I will be using lots of back tomorrow in my O-lifts -

Screwed around with getting the swimming turns right
(basically just looked foolish)

 

[The Monkey Man]

SUN 28AU050930

Warmups

Snatch
65x5
95x5
115x4
135x3
155x2(fail)-1(good, but sloppy=not low)
Not low enough on the heavier weights
(my friend tells me I will be scared until I drop the bar on myself) -
(I do not find this advice psychologically helpful) -

C&J (both feet) + FRT SQT
135x1+1
160x1+1
185x1+1, 1+1
205x1, 1(pressed out=fail)

FRT SQT (from rack for speed)(2 fingers)
135x3
165x3
190x2
210x1, 1 - Starting to feel tired...

NO Hands Front Squat
135x2, 3

Quick Drops (from Rack)
95x3
115x5

QUADS TOASTED -

STRETCHING

 

[klmclean]

You don't want to talk to me anyway... I'm only going to further torment you
about Vegas -

I love to be tormented.......... Anyways, how was your weekend? No ab pics to put up Didn't even get to the gym last week, but back on track tomorrow with my spin classes and weight traiing........maybe some ab pics by the weekend We'll see

 

[The Monkey Man]

MON 29AU051130

CARDIO

WALK 0.5mi
RUN 1.5mi
WALK 0.5mi
RUN 1.0mi

Calves locking up like mad -
(I have to figure something out here,
if I'm going to maintain my running ability)

 

[P-funk]

get the foam roller on those calves!

also, when front squating keep your other fingers on the bar as well as much as you can unless you want to hyper extened those two fingers adn strip your forearm muscles. That hurts like a mother fucker!

 

[The Monkey Man]

get the foam roller on those calves!

also, when front squating keep your other fingers on the bar as well as much as you can unless you want to hyper extened those two fingers adn strip your forearm muscles. That hurts like a mother fucker!

I've never used a foam roller -
(Is there a demo on how to use this device?)

I am waining myself off of holding the bar during front squats
When I used to power squat, I used mucho hip with a wide stance
this allowed me to get uber heavy below parallel...
But now it is a curse, because I am having to train myself to sit upright
into the squats, not easy after years of doing it the other way
I have also been doing no hands FRTSQTS to really test my balance

When doing the full lifts, I stay in complete contact with the bar

 

[The Monkey Man]

TUES 30AU051645

INCL DB FLY
1/2/1 [60]
50x10, 10, 10, 10

DB ROW
1/1/1 [60] - cut the rest this WO
100x10, 10, 10, 9 - (shit)

Stretching (core & legs)

Intended to swim -
only four lanes open in the pool
I was #6 in line for a lane
(F-that)
I'm not going to sit around and wait
for a 1/2 hour
(will try to get up super early in morning) -

----------------------------------------------------

On a better note...

Got my Ironmind "Trainer" grip spring today
Keeping it on my desk at work -

----------------------------------------------------
Weigh-in... PWO= 217.6 -

I haven't been weighing myself regularly, but wow I'm packing something
on somewhere...

I know the O-Lifts have awakened dormant muscle in my core and legs
I feel thicker there... Plus, some of my pants are tight...

About 10-14 days ago... I was also getting Test surges
which hasn't happened in quite some time -

 

[yellowmoomba]

What's a test surge ??

 

[The Monkey Man]

What's a test surge ??

Natural rush of testosterone, must be caused by all
the compund muscle stimulation in my back, hip, quad, region
(good stuff)

I roid raged on my supervisor last week when he spilled coffee on my desk,
and I was feeling slightly more aggressive,
but in the last 5-6 days it has diminished (bummer)
(My body is adapting)

I'm going to try and change my WO split next week, to see if I can trick it
into kick starting again -

(fingers crossed)

 

[The Monkey Man]

WED 31AU051630

Warmup - Stretch

No Hand F-SQT (Rack) Quick DROP (RACK) JERK
95x3+5+2
115x3+4+1
135x3+4+1
155X3+2

Hang Snatch + OVR HD SQT
65x1+4
65x1+4
75x2+4
75x4
95x2+0 - (Not low enough for me to count) -

OVRHD SQT (low, 3count in the hole)
95x5
Lots of visible things wrong here...
(Not locking arms fully)

JERKS FROM RACK
135x4
155x2
175x2
190x1
205x1, (push), (shitty push)

Stretching

Not bad handling the weight, but still need fundamental improvements
once fears and technique are conquered... #'s will go up -

 

[yellowmoomba]

The overhead squats seem like they'd be hard to keep your balance .... How were they ?

 

[The Monkey Man]

The overhead squats seem like they'd be hard to keep your balance .... How were they ?

I know I can do the balance, but I'm too scared to drop in low with heavier weights

I can't bail out, if I miss the lockout, this is my biggest problem right now

"GETTING LOW"

 

[King Silverback]

w/o's are lookin incredible Brother Monkey!!!

 

[The Monkey Man]

Called Coach today -

He's going to get me a training slot = 1 day per week
(he will call me back when he shuffles some other clients around)

 

[The Monkey Man]

THURS 01SE051600

CARDIO

SWIM

PADDLE BOARD - 10 Laps
Freestyle - 32 Laps

After reading website info, I had to make asjustments to my swim stroke
this goofed up the breathing pattern I have been using -
At least now I know I am doing it right...
I would like to get those turns perfected before Vegas -


BW Post swim = 217.6 = (I'm fat, I'm fat, sh'mon)
-----------------------------------------------------------------

Massage
Oy Vay...
I rarely get massage anymore because I am older and smarter in my training
not to injure myself....
Until Yesterday -
Yoinked my middle traps somewhere during the WO yesterday
Didn't feel it then, was stiff this morning and found it painful
to breathe deeply -
so I schedule a massage, and the girl thinks this is a beauty treatment or something...
I had to argue with the spa manager that they didn't do anything to fix me and I'm not paying

then Because I want the healing to begin I go back tonight @ 8 and have her do it again...

This time I coached her thru the real way to do it...
And she acted surprised when I told her to beat on the tissue till the knots were gone
Afterward she gave me puppydog eyes like she wanted a tip (The nerve)

But I am going to chug a gallon of water and get some winks...
I have to lift again on SUN, & I plan on being 100% -

 

[The Monkey Man]

FRI 02SE051730

Very Sore from massage debacle last night...

But I think I can do something...

Stretching low back, legs, neck...

TREADMILL
walk 0.5 @ 4.0
jog 1.1 @ 6.0
walk 0.5 @ 3.0

Stretch (same again)
worked my erectors and sore traps over on the Foam Roll
kneading up and dwn, up and dwn

Stretched a little more

 

[King Silverback]

Hope your feeling better Brother Monkey!!!

 

[The Monkey Man]

Hope your feeling better Brother Monkey!!!

I am taking the little missy out for a nice fat dinner 2nite...

I will be A-OK by SUN (Hopefully by tomorrow) -

 

[yellowmoomba]

I am taking the little missy out for a nice fat dinner 2nite...

I will be A-OK by SUN (Hopefully by tomorrow) -

Where ya going ?

 

[The Monkey Man]

Where ya going ?

We went to a place called Fintini's in Shelby...

Really nice place, I know the owners
Kind of a nicer martini bar and Italian seafood joint



More lbs BW for me -

 

[yellowmoomba]

Sounds good !! Hit the gym hard tomorrow

 

[The Monkey Man]

SAT 03SE051045

Walk - 0.5
Run - 1.0 @ 6.5
Walk @ 3.5 until 20min
Run was much better than yesterday... smoothed out

FLAT DB FLY
40 x 10, 10, 10, 10

BB Wide Curl + Tri Press (Clean Grip, Over Head)
(Both with full wrist curl each rep)
65 x 10, 10

POOL
2 laps breaststroke
22 laps freestyle -
Got the breathing incorp'd w/the new paddle and kick -
Now just need more conditioning

(and those turns )

 

[The Monkey Man]

SUN 04SE051100

Good sleep last night!!
I bought a memory foam pillow yesterday, and it is awesome
slept 9hrs (good stuff)

WO..

SETD LEG CURL (Techno)
100x10
120x10
150x15

Stretching (working low back and the pulled traps)

Snatch Work

SINGLE SNATCH INTO QUICK DROPS + FULL SNATCH + HANG SNATCH (Into the hole)
65x 5 + 3 + 3
85x 5 + 3 + 3
115x 3+ 3 + 3
135x -+ 3 + -

The last Snatch @ 135 was freakin flawless
I'm going to call it a PPR (Perfect Personal Record)
I have hit 155 before, but not like this...
I hit it so nice, I was just staring dumfounded @ myself in the mirror
until I realized I was still sitting in the hole with it, then I popped it up
(Fantastic)

FRONT SQT + SINGLE JERKS (from the rack)
135x 1 + 1
160x 2 + 1
185x 2 + 2
205x 1 + 0=(fail)... + 1 - Dropped it to my chest & hit it again good this time -
215x 1 + 0= missed it, (tired I didn't try again)

FRT SQT
225x2 (smoked)
245x1 (smoked) = (PPR) I got a spotter for this, but didn't need it
I buried it in the grass and popped it out like butta
After I was done some kid came up to me and asked me how much I benched -

Jerks for speed
135x 3, 3

I was going to go light today
After pulling my traps on WED, I didn't think I would have anything
I still hit two "PPR's" -

 

[The Monkey Man]

MON 05SE051100

Flat DB FLY
40x10, 10
45x8, 8

BB CURL w/WRIST BEND
75x10, 10, 10, 8

BEHIND HEAD TRI PRESS w/WRIST BEND
75x10, 10, 8, 8

KEISER SETD DIP
200x10
250x10
300x10, 10 -

STRETCHING = Back and legs, glute
Foam Roll on Traps (stiff)

CARDIO-POOL
30 laps freestyle

 

[buildingup]

Lucky bastard, i would swim if our gym had a pool!
looking strong there!

 

[The Monkey Man]

Lucky bastard, i would swim if our gym had a pool!
looking strong there!

When you grow up and make the big bucks,
you can belong to a fancy-schmancy fitness club like me -

(Our club has 3 pools) -

 

[yellowmoomba]

Nice job on the Front Squats