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- Thread starter P-funk
- Start date
- Status
11/22/05
BW-170.4
worked on some technique and conditioning today.
dynamic warm up- 2x's through, no rest
lying hip rotation- 10
scorpions- 10
forward marches- 10
inverted hamstring- 10
arm circles- 10 front and 10 back
BW squat- 10
snatch
RI= 90sec
warm up sets
bar/20 total reps
30kg/10 total reps
40kg/5 total reps
work sets- 50kg/3 reps x 3 sets
weight was light form felt pretty in the groove.
clean and jerk on last rep of each set
RI- 90sec
warm ups- 50kg/3 reps x 3 sets; 60kg/2x1
work sets- 70kg/3x3 sets
form felt pretty in the groove here too. Hitting a good bottom position.
snatch pull
RI- 45sec
70kg/3 reps x 3 sets
back squat
RI= 60sec (90sec for last set)
225/6
245/6
275/6
295/4
blah! I was beat! I don't know if it is just that my legs are really beat from doing the classic lifts on short rest or that I can't really get into back squating with olympic weightlifting shoes on. They are great for front squats but for back they hinder my strength because of the elevated heel. It makes me have to sit upright more and use my quads when I am much better squating with my hips. Oh well. I can still do a good 1RM but for sets with reps over 2 I pretty much suck ass....lol....no endurance (yet)!
standing BB press
RI= 60sec
135/6
145/6x2
felt pretty good. Overhead strength starting to come back
WG pull down
RI= 30sec
plate#10/12, 10, 8
coc#1/3 reps x 4 sets
45 degree hypers
BW + med band around neck + 35lb plate/10 x 3 sets
Kettle Bell Turkish get up w/bell up
20lbs/8 total reps (alternating hands in the standing position keeping the bell up)
just brutal with the bell up!
stretch.
Ready to fly home for turkey day!!
BW-170.4
worked on some technique and conditioning today.
dynamic warm up- 2x's through, no rest
lying hip rotation- 10
scorpions- 10
forward marches- 10
inverted hamstring- 10
arm circles- 10 front and 10 back
BW squat- 10
snatch
RI= 90sec
warm up sets
bar/20 total reps
30kg/10 total reps
40kg/5 total reps
work sets- 50kg/3 reps x 3 sets
weight was light form felt pretty in the groove.
clean and jerk on last rep of each set
RI- 90sec
warm ups- 50kg/3 reps x 3 sets; 60kg/2x1
work sets- 70kg/3x3 sets
form felt pretty in the groove here too. Hitting a good bottom position.
snatch pull
RI- 45sec
70kg/3 reps x 3 sets
back squat
RI= 60sec (90sec for last set)
225/6
245/6
275/6
295/4
blah! I was beat! I don't know if it is just that my legs are really beat from doing the classic lifts on short rest or that I can't really get into back squating with olympic weightlifting shoes on. They are great for front squats but for back they hinder my strength because of the elevated heel. It makes me have to sit upright more and use my quads when I am much better squating with my hips. Oh well. I can still do a good 1RM but for sets with reps over 2 I pretty much suck ass....lol....no endurance (yet)!
standing BB press
RI= 60sec
135/6
145/6x2
felt pretty good. Overhead strength starting to come back
WG pull down
RI= 30sec
plate#10/12, 10, 8
coc#1/3 reps x 4 sets
45 degree hypers
BW + med band around neck + 35lb plate/10 x 3 sets
Kettle Bell Turkish get up w/bell up
20lbs/8 total reps (alternating hands in the standing position keeping the bell up)
just brutal with the bell up!
stretch.
Ready to fly home for turkey day!!
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Because they were supposed to stay here.. they told me they were going to. Then they changed plans on me. Fuck them, if you cant trust your family, then who can you trust.
Sorry, thisis supposed to be a serious journal
Nice workout btw.
Sorry, thisis supposed to be a serious journal
Nice workout btw.
11/25/05
BW- ?? No scale to weigh myself on.
Worked out a a gym back home in cleveland. No bumper plates so I couldn't really go heavy at all. No kilogram plates so everything is in pounds also.
I have another pulled muscle in my left trap or pinched nerve. I hate that. I have sublexed that shoulder so many times it just goes in and out.
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
hang snatch (above the knee)
95/5x5
hang clean (above the knee; no jerk)
135/5x5
overhead squat
135/5x4
jerks off rack
185/3x4
135/3x2
2 arm bent over DB row
60/10
70/10
80/8
reverse hyper
20/10
70/10
90/8
glute ham raise
BW/8 reps x 2 sets
all short rest intervals today. lighter weights just working on form and speed. felt pretty good even though the equiptment was under par.
BW- ?? No scale to weigh myself on.
Worked out a a gym back home in cleveland. No bumper plates so I couldn't really go heavy at all. No kilogram plates so everything is in pounds also.
I have another pulled muscle in my left trap or pinched nerve. I hate that. I have sublexed that shoulder so many times it just goes in and out.
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
hang snatch (above the knee)
95/5x5
hang clean (above the knee; no jerk)
135/5x5
overhead squat
135/5x4
jerks off rack
185/3x4
135/3x2
2 arm bent over DB row
60/10
70/10
80/8
reverse hyper
20/10
70/10
90/8
glute ham raise
BW/8 reps x 2 sets
all short rest intervals today. lighter weights just working on form and speed. felt pretty good even though the equiptment was under par.
Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day
AMEN -P-funk said:
(as I put Emu Blu on my knees)
11/27/05
BW- 172.4 (can't beat the holiday weight gain! LOL.)
decent workout today. couldn't make it out to a real gym with bumper plates and platform today so had to train in comercial gym. Didn't go heavy because i didn't want to have to drop the weight on the floor at the end of a rep. worked on form. pinched a nerve in my neck warming up for snatches. tweaked it. hurt to look to the right for awhile. getting better. took some anti-inflamatory.
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
snatch
warm ups- 30kg, 40kg, 50kg
work sets- 60kg/2 reps x 3 sets, 70kg/1 rep x 3 set\x; 60kg/1x2
i wont go heavier then 70kg at this gym because I can't lower the weight sofltly to the floor in a snatch grip with more then this. so i had to stop there.
clean and jerk
warm ups- 60kg, 70kg
work sets- 80kg/2 reps x 2 sets, 90kg/1 rep x 4 sets
didn't go heavier then 200lbs because i can't lower it to the floor quietly. grr..
snatch pull
70kg/2 reps x 5 sets
olympic front squat
225lbs/5
245/1
265/1x2 sets
245/2
255/1
275/1
285/1
295/1
coc#1/2 reps x 3 sets
coc trainer/10 reps x 2 sets
KB turkish get up (bell up)
20lb KB/5 reps on each hand
stability ball sit ups
bw/20x3
stretch
BW- 172.4 (can't beat the holiday weight gain! LOL.)
decent workout today. couldn't make it out to a real gym with bumper plates and platform today so had to train in comercial gym. Didn't go heavy because i didn't want to have to drop the weight on the floor at the end of a rep. worked on form. pinched a nerve in my neck warming up for snatches. tweaked it. hurt to look to the right for awhile. getting better. took some anti-inflamatory.
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
snatch
warm ups- 30kg, 40kg, 50kg
work sets- 60kg/2 reps x 3 sets, 70kg/1 rep x 3 set\x; 60kg/1x2
i wont go heavier then 70kg at this gym because I can't lower the weight sofltly to the floor in a snatch grip with more then this. so i had to stop there.
clean and jerk
warm ups- 60kg, 70kg
work sets- 80kg/2 reps x 2 sets, 90kg/1 rep x 4 sets
didn't go heavier then 200lbs because i can't lower it to the floor quietly. grr..
snatch pull
70kg/2 reps x 5 sets
olympic front squat
225lbs/5
245/1
265/1x2 sets
245/2
255/1
275/1
285/1
295/1
coc#1/2 reps x 3 sets
coc trainer/10 reps x 2 sets
KB turkish get up (bell up)
20lb KB/5 reps on each hand
stability ball sit ups
bw/20x3
stretch
Great w/o Patrick. Must be annoying as hell to train in a commercial gym now! Great weight on Front Squats. I just practised putting weight on my my Delts and raising my elbows today. 135 felt like a ton LOL.
11/29/05
BW- 170.4
notes-
-worked out at a gym with platform and bumpers today. Since i haven't gone heavy in awhile and today was my "rep" day, I decided to do heavier doubles.
-body starting to get really beat up. Left hammie is super tight and sore. Next week will unload and then start a new program the following week.
-don't know if it is just that the classic lifts are so draining or that my endurance is really shot. I feel totally beat after a few reps of squats. On my next training cycle I am dropping my o-lifts down to two days and having one day of just 20 rep squats and other body part training to try and get my endurance and stamina back. It pisses me off that I used to be able to squat good weight for 15+ reps and now I suck. Maybe I am just beat by the lifts by the time I get to my squat?
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
snatch
warm ups- bar, 30kg, 40kg, 50
work sets- 60kg/3 reps x 2 sets, 70kg/3, 75kg/2 (missed the first rep but
followed with 2 good ones).
these really tired me out but felt great. I am used to doing singles so 75kg is my best double.
clean and jerk (On last rep only)
warm ups- 50kg, 60, 70
worksets- 80kg/3, 90kg/3, 100kg/2, 100kg/1 (nothing left in the tank for a
second rep), 90kg/2
the first rep of 100kg was good. The next 2 were pretty sloppy. I was really tired out by the time I got to them so that could have played into it. This is the heaviest I have done since I before I got hurt so I felt pretty good about it anyway. Also, I have never done a double at 100kg. My x-coach always had us doing singles but since I am not training with him anymore I do things my way.
snatch pull
80kg/2 reps x 4 sets
back squat
RI= 45sec
315/2
315/1
225/10reps x 2 sets
damn, I was to winded to even do a second rep on the second set of 315. I was going to do 5 sets of 2 but I was pissed about that so I dropped it down and started doing reps. Next cycle is all about 20 reppers and getting back the squat endurance. THAT SUCKED!
standing BB press
RI= 90sec
155/5
165/4
push press- 175/3x2
overhand grip pull up
RI= 30sec
BW/10, 8, 5
ugh....so beat by the time I got to these.
stretch.
BW- 170.4
notes-
-worked out at a gym with platform and bumpers today. Since i haven't gone heavy in awhile and today was my "rep" day, I decided to do heavier doubles.
-body starting to get really beat up. Left hammie is super tight and sore. Next week will unload and then start a new program the following week.
-don't know if it is just that the classic lifts are so draining or that my endurance is really shot. I feel totally beat after a few reps of squats. On my next training cycle I am dropping my o-lifts down to two days and having one day of just 20 rep squats and other body part training to try and get my endurance and stamina back. It pisses me off that I used to be able to squat good weight for 15+ reps and now I suck. Maybe I am just beat by the lifts by the time I get to my squat?
warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10
snatch
warm ups- bar, 30kg, 40kg, 50
work sets- 60kg/3 reps x 2 sets, 70kg/3, 75kg/2 (missed the first rep but
followed with 2 good ones).
these really tired me out but felt great. I am used to doing singles so 75kg is my best double.
clean and jerk (On last rep only)
warm ups- 50kg, 60, 70
worksets- 80kg/3, 90kg/3, 100kg/2, 100kg/1 (nothing left in the tank for a
second rep), 90kg/2
the first rep of 100kg was good. The next 2 were pretty sloppy. I was really tired out by the time I got to them so that could have played into it. This is the heaviest I have done since I before I got hurt so I felt pretty good about it anyway. Also, I have never done a double at 100kg. My x-coach always had us doing singles but since I am not training with him anymore I do things my way.
snatch pull
80kg/2 reps x 4 sets
back squat
RI= 45sec
315/2
315/1
225/10reps x 2 sets
damn, I was to winded to even do a second rep on the second set of 315. I was going to do 5 sets of 2 but I was pissed about that so I dropped it down and started doing reps. Next cycle is all about 20 reppers and getting back the squat endurance. THAT SUCKED!
standing BB press
RI= 90sec
155/5
165/4
push press- 175/3x2
overhand grip pull up
RI= 30sec
BW/10, 8, 5
ugh....so beat by the time I got to these.
stretch.
Your strength is coming back quick P. The O lifts look good, and overhead pressing strength is still strong.
20 rep squats are Hell. You're going to get your endurance back quick though. God I hate rest-pause squats, but love them so much at the same time.
20 rep squats are Hell. You're going to get your endurance back quick though. God I hate rest-pause squats, but love them so much at the same time.
CowPimp said:
yea, I love the 20 rep squats! I hope my endurance comes back fast. I want to be at 275 for 20 by jan. 1.
Yea, the overhead stuff is okay. Honestly, 175 used to be a strict press for 5. Now I may get it for 1 or 2 if I am fresh. It all has to do with the torn oblique though. Once it happened I have been a little leary and unsure of myself in the overhead position. Even just jerking 100kg was a bit tough and on the second set I pressed out. The first one wasn't to bad. But, I still feel a little weak overhead because the abdominal strength needs to come back more. It is weird too because for me, overhead pressing was always one of my better lifts.
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