Nice pull! 420 X 1, I like it.
I did some heavy deads last week, hadn't gone heavish in a while, went pretty well. Worked up to 365 for some singles.
cabers, sheafs, weights...oh my
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Nice pull! 420 X 1, I like it.
I did some heavy deads last week, hadn't gone heavish in a while, went pretty well. Worked up to 365 for some singles.
Sorry, AJP...I totally forgot about your response.
Update-
Fri-7/13
A)front squat:225X8, 275X5, 295X5, 315X4
B)bench press:225X10, 275X5, 295X5, 305X3 *hamstrings started cramping up on the 4th rep, so I had the spotter rack it...if you don't bench like a powerlifter, you wouldn't understand*
-Circuit- *No rest...they were closing*
C1)straight arm lat. pulldown:150X8X3
C2)face pulls:150X10X3
C3)cable curls:some weightX12X3
C4)cable tri ext:some weightX12X3
Bench analysis (was asked for this)-
Felt it first in the ant. delts and then as it passed more to lockout it was felt much more in the triceps and chest. Triceps got the brunt right before lockout. And lats feel it when weight starts getting heavy.
Got to the gym and had 30 minutes to complete my workout. Mind you all I had in mind was to get some benching in for a bench analysis. The rest was kinda' thrown together when I walked in. Anyway, a trainer took up about 10 minutes of my time asking me why everyone tells him he's going to destroy his knees from squatting low. Anyway...I went into the ramble about sheering forces and the evil leg extension machine and blah blah blah and Olympic lifters going rock bottom and blah blah blah. My final point out of professionals and science was the fact that pretty much everyone who tells him he's going to ruin his knees is pounding out the quarter squats. Why is a personal trainer asking me this? I wish they'd teach these people better in their courses. Ah well...at least he's asking.
Late PM-
50 minutes indoor soccer
Update-
Fri-7/13
A)front squat:225X8, 275X5, 295X5, 315X4
B)bench press:225X10, 275X5, 295X5, 305X3 *hamstrings started cramping up on the 4th rep, so I had the spotter rack it...if you don't bench like a powerlifter, you wouldn't understand*
-Circuit- *No rest...they were closing*
C1)straight arm lat. pulldown:150X8X3
C2)face pulls:150X10X3
C3)cable curls:some weightX12X3
C4)cable tri ext:some weightX12X3
Bench analysis (was asked for this)-
Felt it first in the ant. delts and then as it passed more to lockout it was felt much more in the triceps and chest. Triceps got the brunt right before lockout. And lats feel it when weight starts getting heavy.
Got to the gym and had 30 minutes to complete my workout. Mind you all I had in mind was to get some benching in for a bench analysis. The rest was kinda' thrown together when I walked in. Anyway, a trainer took up about 10 minutes of my time asking me why everyone tells him he's going to destroy his knees from squatting low. Anyway...I went into the ramble about sheering forces and the evil leg extension machine and blah blah blah and Olympic lifters going rock bottom and blah blah blah. My final point out of professionals and science was the fact that pretty much everyone who tells him he's going to ruin his knees is pounding out the quarter squats. Why is a personal trainer asking me this? I wish they'd teach these people better in their courses. Ah well...at least he's asking.
Late PM-
50 minutes indoor soccer
Nice front squats.
Wait you mean I should go low on my squats?
Wait you mean I should go low on my squats?
You shoulda' told me sooner stud. I'dda brought it back sooner.
Thanks and nah...I do everything as a 1/8th squat. After all, it's all about speed and recruiting MUs.
I wouldn't want to ruin my knees.:yelrotflmao:Mon-7/16
Worked out w/Jonathan (a fellow thrower). We opted for some speed movements as not to fatigue anything so we're sharp for throwing tomorrow.
A)power snatch:135X5, 155X3, 165X2, 175X1, 185X1
B)power clean:195X3, 205X3, 215X2, 225X1, 235X1
C)muscle snatch:155X7,7,6,6
-The muscle snatch was a hell of a movement as barely any rest intervals were used. I'd go, he'd immediately go, I'd go, etc
Tomorrow should be good. We're doing every event.
Worked out w/Jonathan (a fellow thrower). We opted for some speed movements as not to fatigue anything so we're sharp for throwing tomorrow.
A)power snatch:135X5, 155X3, 165X2, 175X1, 185X1
B)power clean:195X3, 205X3, 215X2, 225X1, 235X1
C)muscle snatch:155X7,7,6,6
-The muscle snatch was a hell of a movement as barely any rest intervals were used. I'd go, he'd immediately go, I'd go, etc
Tomorrow should be good. We're doing every event.
Fri-7/20
A)Push press:155X10, 185X5, 205X3, 225X2X2
B)front squat:225X8, 275X6, 315X3, 335X1, 355X1
C1)calf raise machine jumps:215X5X2
C2)lumber jack squat+push press:35+X5X2
C3)full contact twist:35+X8 each sideX2
D)2 arm db swing+toss+catch:70X5X5
E1)db L-lateral raise+ext rotation:35X12X2
E2)chest supported row:145X10X2
E3)caber curls:150X12X2
E4)tri cable rope ext:120X12X2
Not too bad in terms of volume. Time in gym=1 hr 15 min
A)Push press:155X10, 185X5, 205X3, 225X2X2
B)front squat:225X8, 275X6, 315X3, 335X1, 355X1
C1)calf raise machine jumps:215X5X2
C2)lumber jack squat+push press:35+X5X2
C3)full contact twist:35+X8 each sideX2
D)2 arm db swing+toss+catch:70X5X5
E1)db L-lateral raise+ext rotation:35X12X2
E2)chest supported row:145X10X2
E3)caber curls:150X12X2
E4)tri cable rope ext:120X12X2
Not too bad in terms of volume. Time in gym=1 hr 15 min
What the hell? Do you just throw 70 lb db's into the air and hit some other exercises before coming back to your original spot to catch the weight as it makes rentry into earth's atmosphere?
:yelrotflmao: I laughed so hard reading this. It's one of those movements that we come up with trying to recreate something that might have carry-over to the Highland Games. It's basically a db swing but we release at face level and catch it and let it swing back down, repeat. It's actually a pretty nice movement until the 5th rep when I catch it and lose my stability and have to rebalance my footing. I also don't think I was explosive enough out of the hole and might back down to a 60 lb db.
The WOB (56lb weight over bar or weight for height) is kinda the same movement. Only you use one hand to get it up and over. But it's essentially the same pulling motion, and it's the #1 event that I suck in.
No...catch with both arms. It's performed a lot like a cable pullthrough only you're continuing with the motion with the db.
Mon-7/23
A)Hang snatch:135X5, 145X3, 155X2
B)zercher squat:225X5, 275X3, 315X1, 355X1, 375X1
C)BTN jerk:185X3, 205X3, 225X3, 245X1, 255X1
D1)2 arm db swing+toss+catch:60X5X3
D2)db step away:60X5X3 each leg
--Cable circuit--
2 sets of each@8-15 reps each:
ext rotations
cable crunches
cable rev curls
cable tri ext
cable "caber" curls
This took 40 min. I'm now off to grill
Tues-7/24
*Throwing day*
-Still no tape measure pulled out. We're going to meet up with some throwers in Tulsa on Saturday and then we'll start measuring again. We worked again on technique and tried a few different things-
A)Breamar: 5 puts
B)Open stone: 5 puts
C)HWD: 5 throws
D)LWD: 7 throws
E)H hammer: 4 throws
PWO-
beer and D&D character making (yes, I'm that nerdy)
*Throwing day*
-Still no tape measure pulled out. We're going to meet up with some throwers in Tulsa on Saturday and then we'll start measuring again. We worked again on technique and tried a few different things-
A)Breamar: 5 puts
B)Open stone: 5 puts
C)HWD: 5 throws
D)LWD: 7 throws
E)H hammer: 4 throws
PWO-
beer and D&D character making (yes, I'm that nerdy)
Hmmmm...since I don't live with my parents it'll have to be the latter. I haven't played in years, but a couple of the throwers love to play still to this day. I thought WTH...I'll play.
I mean, geez...what's one more activity/hobby going to hurt? I only have 15 billion of them.
Weds-7/25
Circuit
A1)Hang clean:95X20X3
A2)sledgehammer swings:12lbX40 swingsX3
A3)tire flip:8 flipsX3
~15 sec rest between movements; 1 min rest between circuits
B)keg throw+sprint:1 minX3
*throw the keg behind you as explosively as you can. Sprint to it, grab it, throw it, repeat. I got about 10 throws with each set.
C)a ton of spin drills for HWD
Circuit
A1)Hang clean:95X20X3
A2)sledgehammer swings:12lbX40 swingsX3
A3)tire flip:8 flipsX3
~15 sec rest between movements; 1 min rest between circuits
B)keg throw+sprint:1 minX3
*throw the keg behind you as explosively as you can. Sprint to it, grab it, throw it, repeat. I got about 10 throws with each set.
C)a ton of spin drills for HWD
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