cabers, sheafs, weights...oh my

E

evolution

2
Due to requests, I'll pick back up my training journal here. It'll also usually be posted over at itransforum. I have ~4 weeks until Arlington.

5/01-Tues
Normally I'd throw today but it rained and rained and rained

A)1 arm db power snatch: 40X5, 45X5, 50X5, 55X1, 60X1, 65X1, 70X1, 75X1, 80X1 *each hand* 30 sec RI between sets

B)hang clean+press:115X5, 120X5, 125X5, 130X1, 135X1, 140X1, 145X1, 150X1, 155X1 Just short of a 1 min RI between sets -I was sweating like a stuck pig

...meant to pick up with deadlifts here but I had to get Drake out of the nursery in 8 minutes at this point due to me forgetting to grab my shoes and having to go back home and get them and get back to the gym

So I did a quick circuit...no RI between movements
C1)chins:BWX12+1 w/ midpoint isometric hold for 5 sec
C2)rev grip bb curl:75X15
C3)hammer grip stiff arm lat. pulldown:110X15
C4)"caber" curls:130X20
C5)tree choppers:I don't rememberX8 each direction

This was a good day. Nothing too extremely hard, but more than enough to get the sweat glands moving and my back and traps to feelin' good.
 
This workout looks fun.
 
5/01-Weds (I guess I had my date wrong yesterday)

I just really wasn't feeling it today when I got there. I blame it on lack of sleep. Anyway, I wasn't feeling anything impressive happening and so just did some low volume, mid intensity stuff

A)Bulgarian squats:85sX10X2 *each leg*
B)cable step aways:120X12X2 *each leg* --I'm not really sure what to call this exercise. You hold a single hand attachment on the cable machine. You stand so that your side is facing the cable stack. Then you semi squat down (near parallel) and really work on pushing away with the foot closest to the cable pulley. The foot pushing comes off teh ground, but the other foot stays planted. This mimicks a lot of the first movement in the Braemar stone event.

C)20 minutes swimming w/intensity intervals of butterfly and freestyle
 
evolution said:
A)1 arm db power snatch: 40X5, 45X5, 50X5, 55X1, 60X1, 65X1, 70X1, 75X1, 80X1 *each hand* 30 sec RI between sets

B)hang clean+press:115X5, 120X5, 125X5, 130X1, 135X1, 140X1, 145X1, 150X1, 155X1 Just short of a 1 min RI between sets -I was sweating like a stuck pig

So I did a quick circuit...no RI between movements
C1)chins:BWX12+1 w/ midpoint isometric hold for 5 sec
C2)rev grip bb curl:75X15
C3)hammer grip stiff arm lat. pulldown:110X15
C4)"caber" curls:130X20
Click to expand...

What the hell is this? I'm used to the evo workout that are like:

"I picked up a VW and walked around for 5 minutes, then I cleaned and pressed a mountain lion, went inside and at a baby cow and 3 live chickens."

You're getting soft.
 
mreik said:
What the hell is this? I'm used to the evo workout that are like:

"I picked up a VW and walked around for 5 minutes, then I cleaned and pressed a mountain lion, went inside and at a baby cow and 3 live chickens."

You're getting soft.
Click to expand...

LMAO. That's classic.
 
5/04-Fri

I had to cut this one short due to having to run out for the Relay for Life marathon thing that I'm supposed to walk in. These short workouts are really irritating me.

A)1 arm db power snatch+strict press:45X5, 50X5, 55X5, 60X1, 65X1, 70X1, 75X1, 80X1, 85X1 *each arm*
B)deadlift:315X5, 320X5, 325X5, 330X1, 335X1, 340X1, 345X1, 350X1, 360X1

That was it.
 
5/10-Weds
...I see I've missed logging a day or so
...yet again, it rained Sat, Sun, Tues, and it's raining now

A) Power Snatch:115X5, 125X5, 135X5, 165X1, 175X1, 185X1, 190X1, 195XF <--- Not enough speed, bar got to face level...I didn't get under it

B)1 arm db low inc. press: 100X11 *each side

C1)chins:BWX12+1 w/isometric midpoint pause...concentrated a bit on slower eccentric here during the reps
C2)Dips:90X9

E1)cable step aways: 150X12 *each side
E2)cable/caber curls: 130X15
E3)tricep rope extensions:110X12

...eh, nothing too impressive. I think I spent too much time distracted by knowing too many people that frequent this gym and talking. I also realized I haven't heavy push pressed in a long time or squatted in near enough time.
 
Hey I have the cd from grantwriterpro.com and could shoot you a copy if you needed. I havent actually looked at it yet, but if you want let me know.
 
Shoot me your address.
 
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