BACK IN THE DAY - An attempted return

[The Monkey Man]

Nice job on the Front Squats

THANX YM... When I get strong I will come to Novi
and scare some of the yuppies -

for front squats right now...

---------275---------

 

[yellowmoomba]

THANX YM... When I get strong I will come to Novi
and scare some of the yuppies -

for front squats right now...

---------275---------

Come on over to the west side .... You'll like the Novi Gym....much better sites than Commerce.

 

[The Monkey Man]

TUES 06SE051700

CARDIO
WALK - 0.6mi @ 3.5
RUN - 1.0mi @ 6.5
RUN - 0.5mi @ 7.0
WALK - 0.25 @ 3.0
Stride opening up, slight speed increase

Overhead Squat Stretch (ROM) + Quick Drops + HANG SNATCH (to balance)
65x3x3x3
(Looking pretty clean on these)

Right knee, feeling a little achy - quad and glute stretch afterward

 

[The Monkey Man]

Coach cancelled on me today...

He says, his schedule is too stretched, as is -

I will persist, and continue to train myself...

As long as my lift results still improve, I think I will be alright...
I'm not competing anyway... ~~(yet)

In the wake of this bad news, I am going to purchase
a membership punch card for the Lions Den today... (cheap)
and I will grab someone to shoot VID of my lifts



Alternating my split this SUN, so the tiny changes will spark new growth -

 

[The Monkey Man]

WED 07SE051500

Warmup
training wheels for drops
ovrhd sqt stretch

Snatch WERK
35k(77)x3, 3
40k(88)x3, 3
50k(110)x3, 3 - good
60k(132)x3, 3, 3 - all were crud but like 3 total
70k(154) x0, 0, 1, 0, 1, 1, 0, 0, 0
(@ 70k=All shitty... the ones I got, looked like the vid)

I want to try to get into the hole here -
50k(110)x
1 =ok, 1=VID, 1=F'n perfect, 1-ok, 1-crap

Gotta give up -


C&J
60k(132)x1,1,1,1
70k(154)x1,1,1,1
90k(198)x1,1
90k(198)x1=pushy, 1, 0= , 1=perfect
100k(220)x 1=good, 1=VID

Clean & FRTSQT
100k(220)x1-good, 1-VID

http://media.putfile.com/mm-07se051500-100k-cj-push
http://media.putfile.com/mm-07se051500-100k-cln-fs-bad
http://media.putfile.com/mm-07se051500-50k-snch-bad

stretching

 

[P-funk]

lighten up the load and work on hitting the bottom position. you have the strength to get those weights up there so it wont be a problem when your form clicks. work on form with lighter weight and drop the heavy stuff for a few weeks. you will gain confidnece in your ability and then it will be childs play.

 

[The Monkey Man]

lighten up the load and work on hitting the bottom position. you have the strength to get those weights up there so it wont be a problem when your form clicks. work on form with lighter weight and drop the heavy stuff for a few weeks. you will gain confidnece in your ability and then it will be childs play.

Problem is...

The heavy stuff is where I am reverting to my old PL habits, and
leaning instead of sittin upright...

In other words, the light stuff looks a lot better, but why wouldn't it, it's light

 

[P-funk]

Problem is...

The heavy stuff is where I am reverting to my old PL habits, and
leaning instead of sittin upright...

In other words, the light stuff looks a lot better, but why wouldn't it, it's light

yes, but in order to program good movement patterns it takes something like 300,000 repetitions. Compound that with the fact that you have poor habits already.

Practice makes permenant.

Hell, I practice my cleans with 60kg!! I dont't care. The more perfect I get with that the better I get with the heavier weights. It isn't like you need to build up strength. You already have strength. You need to build up technique. You need patience. otherwise you keep catching like that and we will be picking your knee up from across the room.

 

[yellowmoomba]

Cool videos.....What gym is that ?

 

[The Monkey Man]

THURS 08SE051615

CARDIO

POOL
2 laps - kickboard
35 laps - freestyle
1 lap - breast stroke (fast)

Right knee was a little sore this morn, no pain, just a dull ache
felt really good after swim = (warmed up loose)

Only 5hr sleep last night -

Going to try to turn in early tonight -

 

[yellowmoomba]

35 laps is impressive

 

[The Monkey Man]

FRI 09SE051700

Minor Stretching

CARDIO
Walk .025 @4.0
Run 1.6 @ 6.5
Walk 0.15 @ 3.0

Legs - Stretch

DB ROW
110x10, 10, 7, 7
Had trouble w/grip on these... from working my ironmind trainer all day -

SETD MILITARY (Jerk width from chest with speed out of the hole)
65x5
95x8
115x6
135x5
155x5

Snatch Werk
(Mindset = Get low in the hole dammit!)
+Ovrhed sqt w/hold in the hole

Bare Bar = 45x 5+2, 4+2
50x2+1, 1+3
65x2+3
80x1+1, 0, 1+1

In order to get my back straight going into these, I have to place my feet
at a very awkward angle -

I can get lower, but it feels very strange, and I couldn't really see
mechanically how it looked??, I think I need more video -

 

[The Monkey Man]

35 laps is impressive

Thanx YM, I'm starting to actually be able to push myself further -

(That doesn't mean I look like an olympian, I still feel somewhat clumsy) -

 

[The Monkey Man]

SAT 10SE051500

Late start today, as I volunteered to pull parking lot duty this morning
@ the RAC (Lions Den)
There is an art fair going on near there, and we have to close off the parking
lot to anyone who is not a club member...
(You should see how $h!tty people get when you won't let them park) - OMFG =

BB Curl
65x15
85x10
105x8
125x5
85x6
Speed on these

Overhed TRI French Press
60x12
80x8, 8, 8, 8
Speed into lock & hold

Bent SETD LATL Raise
15x10
17.5x10
20x10, 10

CARDIO
Pool

3 laps breaststroke
1 lap backstroke - (ugly)
40 laps freestyle
2 laps breaststroke - (cooldown)

I think I am going to stop @ 40-laps (distance)
& concetrate on form and pace now -

Weigh-in = 217.7

 

[yellowmoomba]

SAT 10SE051500

Late start today, as I volunteered to pull parking lot duty this morning
@ the RAC (Lions Den)
There is an art fair going on near there, and we have to close off the parking
lot to anyone who is not a club member...
(You should see how $h!tty people get when you won't let them park) - OMFG =

BB Curl
65x15
85x10
105x8
125x5
85x6
Speed on these

Overhed TRI French Press
60x12
80x8, 8, 8, 8
Speed into lock & hold

Bent SETD LATL Raise
15x10
17.5x10
20x10, 10

CARDIO
Pool

3 laps breaststroke
1 lap backstroke - (ugly)
40 laps freestyle
2 laps breaststroke - (cooldown)

I think I am going to stop @ 40-laps (distance)
& concetrate on form and pace now -

Weigh-in = 217.7

40 laps.........you're a fish!!

 

[The Monkey Man]

SUN 11SE051000

Started off feeling normal...

Single Leg Extensions
10x15
20x15
30x15, 15
Right knee feeling Raw -

Clean to Balance (ass 2 grass)
45x10
55x5
65x5

SnatchWerk (ass 2 grass)
FrtSqt's & stretch (shoulders)
45x5
55x4, 3
65x3, 3 + 2sqt
75x3+1sqt, 3+1sqt

Jerks from Rack
115x2L+2R, 2L+2R
135x2L+2R, 2L+2R
155x2
175x1+psh, 1
195x1
215x0, 0, 0 - = This was not hot!!!... I smoked the 195 like butta
(soooooooo fast)
Three attempts & fuck it, I quit

I am a shambles...
My right knee is not feeling very fresh,
and I have this nasty electric feeling pain, running down both
arms from my shoulders into my forearms -
(this is a new one)

I want to dose up on IB's, but If I don't feel the pain, I won't know
if I'm stretched or fixed -

I think I need to chill a day or two
Expect to see only swimming tomorrow, maybe Tuesday also -

 

[The Monkey Man]

MON 12SE051700

CARDIO (pool)
4 laps breaststroke
40 laps freestyle

Very crowded today -
I couldn't get very fluid till the last 10-12 laps
steered clear of the spa (too hot)

The arms were a little tingly this morning, but feel good now
I'm going to take it easy again tomorrow just in case -

 

[yellowmoomba]

Rest up....that's kinda freaky that your arms a "little tingly"............

 

[The Monkey Man]

Rest up....that's kinda freaky that your arms a "little tingly"............

Yep, I reached redline, now I have to let off the gas a bit -

 

[* Legion *]

Yep, I reached redline, now I have to let off the gas a bit -

No, man, now is the PERFECT time to try 150 lb dumbbell rows!!!!!

 

[The Monkey Man]

No, man, now is the PERFECT time to try 150 lb dumbbell rows!!!!!

- Pshhhh... Childs Play

 

[The Monkey Man]

Maybe later in the week -

 

[The Monkey Man]

Fuck this WO!

WED 14SE051645 - (LIONS DEN)

Warmups - snatch & OS (overhead sqt) w/aluminum training bar

Snatchwerk
27k x 3 (primo)
32k x 3 (not pretty), 1 (pretty) - I continue
37k x 4 (2=ok), 4 (all fail (ugly), OSx4 / Snatch x 1, 1 (like butta)
40k x OSx3, 1 / Snatch 0, 1, 1, 1, 0 (too slo), 1... Done

Clean (balance) & Jerk (perfection only)
40k x 5
50k x 3
60k x 3
70k x 3
80k x 1, 1
90k x 0, 0, 0 (Fuckit, got them all up but not ass 2 grass on the catch) -
BREAKDOWN (P-style)-
60k x 2 (perfect)
70k x 1, 1, 1, 1, (last 3 perfect, 1st was OK)

Stretch

Jerks from Rack + no hands FS (frt sqt)
135 x 2 + 3
155 x 2 + 2
185 x 1, 1 + 1, 1
205 x 1, 1 + 1 (Regular FS) - The first jerk here was nano-fast
the training manager @ the RAC came up to me and said he couldn't believe
how fast I put that bar over my head - (it was, one of my nicest jerks over 200)

FRT SQT
225 x 1, 1

Stretch

Super long WO, took my time, no rush, lots of work
Good form work on the light cleans & snatches
I am very happy with these #'s

I think I am finding a better groove w/foot placement
my knee is not complaining as much today -

 

[yellowmoomba]

Sounds like you getting the hang of it

 

[klmclean]

Hello my friend


Sorry I've been MIA again, you know, the usual, work, work, work.......AHHHHH!
Anyway, I'm going away for a week, I'm leaving on Tuesday morning, my friend is relocating to Waterloo, Ontario, and I'm going down with her to help her with the move. I'm looking forward to the road trip and a week off. It's going to be Octoberfest while I'm there, it's supposed to be a realy good time. I'm starting a new journal when I get back. I've got three months until my Mexico trip so I've got to get my ass in gear if I want my abs to come with me on my vacation I hope you'll come visit my journal, I might need a kick in the ass every now in then. Hope all is well, talk to you soon

 

[The Monkey Man]

You know I'll be there honey..

I'm your biggest fan -

 

[klmclean]

Thanks, you're tooooooooo sweet

 

[The Monkey Man]

THURS 15SE051715

CARDIO (Pool)

5 laps Breastroke
35 laps freestyle

the 5 breastroke laps set my rear delts on fire -

good WO nice and tired, but loose and mellow not sore -

 

[The Monkey Man]

FRI 16SE051700

Short but sweet today...

BB CURL
65x10
95x10
115x8, 6

OVRHD FRCH PRS
50x12
80x12
100x10
110x10, 5**

**stopped here because I was flexing my back,
need to keep that bad boy fresh
(I think I may have a vertabrae out of align, something not right) -

OVRHD SQT STRETCH & BALANCE
BAR ONLY x 3, 3, 3 - (Rusty kness + soft shoes = DONE)

LEG & GLUTE Stretching

One more week until crush time -

 

[yellowmoomba]

**
(I think I may have a vertabrae out of align, something not right)

THAT doesn't sound good!!