Squats, pulls, and curls
- Thread starter Karky
- Start date
what 10 times in a day?
And no, I haven't jerked in a while. I like push press better. It's also because I suck at jerking though.. I've forgotten the technique; I do way less when I jerk than when I push press, which doesn't make sence. It's the dropping under the bar that's the problem.
And no, I haven't jerked in a while. I like push press better. It's also because I suck at jerking though.. I've forgotten the technique; I do way less when I jerk than when I push press, which doesn't make sence. It's the dropping under the bar that's the problem.
Thursday 24.01.08
Cardio
Complexes
J Complex #2:
Upright row
power snatch
Thrusters
GM
Bent over row
Complex 2
3 reps 88lbs
30 sec rest
Complex 2
3 reps 88lbs
30 sec rest
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lb
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
Summary:
Duration: 19:24 min
Avg HR: 155
Max HR 174
In 170-190 zone: 1:36 min
Total sets: 12
I get lower back fatique from this, specially the GMs.. That's not good as this is suppose to be cardio, and not muscle work. Lactic acid really burns
I don't really know what to do about it, maybe try a complex with less lower back stuff. However, fatique hasn't been a big problem before, so it could be that today was just f-ed up.
I increased the sets by 1 today and two rest periods were now 30 sec, last time it was only 1. (I think doing lower rest might fatique my lower back easily, since it doesn't get time to rest.)
SS Cardio on treadmil
Duration: 13:45
Distance: 2
AVG HR: 160
Max HR: 169
Speed: 9-9.5 Last part at 10
SS cardio was really tough.. I had lower back fatique from the complexes which kicked in, also my calves got tight. I really had to push it.
Cardio
Complexes
J Complex #2:
Upright row
power snatch
Thrusters
GM
Bent over row
Complex 2
3 reps 88lbs
30 sec rest
Complex 2
3 reps 88lbs
30 sec rest
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lb
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
60 sec
Complex 2
3 reps 88lbs
Summary:
Duration: 19:24 min
Avg HR: 155
Max HR 174
In 170-190 zone: 1:36 min
Total sets: 12
I get lower back fatique from this, specially the GMs.. That's not good as this is suppose to be cardio, and not muscle work. Lactic acid really burns
I don't really know what to do about it, maybe try a complex with less lower back stuff. However, fatique hasn't been a big problem before, so it could be that today was just f-ed up.
I increased the sets by 1 today and two rest periods were now 30 sec, last time it was only 1. (I think doing lower rest might fatique my lower back easily, since it doesn't get time to rest.)
SS Cardio on treadmil
Duration: 13:45
Distance: 2
AVG HR: 160
Max HR: 169
Speed: 9-9.5 Last part at 10
SS cardio was really tough.. I had lower back fatique from the complexes which kicked in, also my calves got tight. I really had to push it.
Friday 25.01.08
Work Day
A1 Front Squats
1x12 132
1x10 132 (BB grip, this was just ackward)
1x12 132
Front squats don't improve as fast as back squats. I think it's because I use more quads and my quads get filled with lactate acid VERY fast.
B1 45 degree incline DB bench
2x10 57.2
1x12 52.8
B2 Cable row pron grip wide
3x12 62.7
C1 DB SL RDL
3x10 44
weight is per DB
D1 Leg Press
1x90 sec 66
As I said before, my quads fill up with lactate pretty quick, this was no different. I never really got fatigued, the reps were all fast, it's just the lactate that's killing me. I probably could have used a bit more weight. I'm gonna try to do this twice a week and ad time each session to see if it helps my quads hypertrophy.
E1 Front Plank
1x60 sec
2x40 sec
E2 False grip DB Zotterman curl
2x10 26.4
1x09 26.4 (these were done one handed)
Didn't really feel these in my forearms as much
E3 Elbow on knee ext rotation
2x8 13.2
1x10 13.2
PWO: The usual
Work Day
A1 Front Squats
1x12 132
1x10 132 (BB grip, this was just ackward)
1x12 132
Front squats don't improve as fast as back squats. I think it's because I use more quads and my quads get filled with lactate acid VERY fast.
B1 45 degree incline DB bench
2x10 57.2
1x12 52.8
B2 Cable row pron grip wide
3x12 62.7
C1 DB SL RDL
3x10 44
weight is per DB
D1 Leg Press
1x90 sec 66
As I said before, my quads fill up with lactate pretty quick, this was no different. I never really got fatigued, the reps were all fast, it's just the lactate that's killing me. I probably could have used a bit more weight. I'm gonna try to do this twice a week and ad time each session to see if it helps my quads hypertrophy.
E1 Front Plank
1x60 sec
2x40 sec
E2 False grip DB Zotterman curl
2x10 26.4
1x09 26.4 (these were done one handed)
Didn't really feel these in my forearms as much
E3 Elbow on knee ext rotation
2x8 13.2
1x10 13.2
PWO: The usual
Sunday 27.01.2008
Strenght day
A1 Deadlift
1x1 352
2x1 396 (180kg, 4 plates each side, YEAH!!)
3x2 352
3x1 352
It seems that pulling singles is frikkin hard. The first single at 396 was actually pretty easy, it was tough, but not death hard. The second one was though, which is weird as I'm pretty sure I could have put on some more weight and still woulda been able to pull it.
How close to your 1rm do you guys usually go when pulling singles for sevral sets?
B1 Military press
1x3 110
7x3 121
Almost failed on the last rep of the last set, just like it's suppose to be
B2 Bent over DB row
1x12 48.4
2x08 57.2
1x10 57.2 (bad rom on the last 2 reps here)
C1 Good Mornings
3x12 154
C2 EZ Skull crushers
1x8 44
2x7 44
For the last two sets I changed my grip. The first set was a very wide girp on the EZ curl bar, and I really felt it more in my tendons than my tris, moving to a closer grip changed that.
D1 Leg press
1x2min 88
Can you say lactate acid? It's weird though, after I walk it off my quads are as good as new, so it doesn't really fatigue them, just pumps them full of lactate acid, will that lead to growth? If not, it'll probably lead to better lactate acid tolerance, which I need, specially for my quads.
E1 Side plank
1x45 sec
2x40 sec
Improvement, last time was 30 sec and it was hard!
E2 Reverse false grip BB curl
3x8 66
E3Low to high cable shoulder fly
3x10 11
PWO: The usual
Strenght day
A1 Deadlift
1x1 352
2x1 396 (180kg, 4 plates each side, YEAH!!)
3x2 352
3x1 352
It seems that pulling singles is frikkin hard. The first single at 396 was actually pretty easy, it was tough, but not death hard. The second one was though, which is weird as I'm pretty sure I could have put on some more weight and still woulda been able to pull it.
How close to your 1rm do you guys usually go when pulling singles for sevral sets?
B1 Military press
1x3 110
7x3 121
Almost failed on the last rep of the last set, just like it's suppose to be
B2 Bent over DB row
1x12 48.4
2x08 57.2
1x10 57.2 (bad rom on the last 2 reps here)
C1 Good Mornings
3x12 154
C2 EZ Skull crushers
1x8 44
2x7 44
For the last two sets I changed my grip. The first set was a very wide girp on the EZ curl bar, and I really felt it more in my tendons than my tris, moving to a closer grip changed that.
D1 Leg press
1x2min 88
Can you say lactate acid? It's weird though, after I walk it off my quads are as good as new, so it doesn't really fatigue them, just pumps them full of lactate acid, will that lead to growth? If not, it'll probably lead to better lactate acid tolerance, which I need, specially for my quads.
E1 Side plank
1x45 sec
2x40 sec
Improvement, last time was 30 sec and it was hard!
E2 Reverse false grip BB curl
3x8 66
E3Low to high cable shoulder fly
3x10 11
PWO: The usual
tuesday 29.01.2008
I was suppose to workout today, but lower back pain kept me from it.
After the good mornings last workout I felt a stiffness in the right side of my lower back. It wasn't very bad, but when I got home it quickly got worse. I think I must have bent my back by accident on the GMs or something like that (they were pretty heavy). Hurts when I bend over (with flexing the back, if I do like RDL style with an arch or flat back I'm fine). I'm not sure what this is, if it's just a muscle strain or whatever. I'm not familiar with the terminology for these different things.
I'm feeling better today though, it's loosening up quite well and I expect to be up and training again on Thursday, I'll might even do some cardio tomorrow since my cardio doesn't involve heavy lifting.
I was suppose to workout today, but lower back pain kept me from it.
After the good mornings last workout I felt a stiffness in the right side of my lower back. It wasn't very bad, but when I got home it quickly got worse. I think I must have bent my back by accident on the GMs or something like that (they were pretty heavy). Hurts when I bend over (with flexing the back, if I do like RDL style with an arch or flat back I'm fine). I'm not sure what this is, if it's just a muscle strain or whatever. I'm not familiar with the terminology for these different things.
I'm feeling better today though, it's loosening up quite well and I expect to be up and training again on Thursday, I'll might even do some cardio tomorrow since my cardio doesn't involve heavy lifting.
Wednesday 30.01.2008
Cardio day
Complexes
J complex #2:
upright row
PWR snatch
thrusters
GM
bent over row
Complex #2
3x3 88 with 30 sec rest between
7x3 88 with 60 sec rest between
Summary:
Duration 14:31 min
AVG HR: 153
MAX HR: 168
Total sets: 10
I had to cut it short because of my lower back. Not that it hurt a lot but I didn't want to take any chanses. I'm surprised my pulse didn't get higher though, after 10 sets it's usually at 170 after I'm finished with a set. maybe I'm getting fitter
SS Cardio jogging on treadmil
Distance: about 2
duration about 12:47
AVG HR 159
MAX HR 171
Speed: 9-10 (I varied doing 9 and 10) 11 at the very end
The frikkin plug got pulled out half way through because the treadmil was slipping forward when I ran. That's some really annoying stuff..
I noticed my HR was a bit lower than it usually is when I was at 9 speed, same with 10.
PWO: all after. I'm supposed to take half before SS and half after, but I forgot
Random thought of the day
Since I'm a crazy person, I decided to make a "Random Thought of the Day" thing where I put up my random thoughts. I don't know if anyone actually finds them amusing, but I know I do
The fact that the human race is horny is an evolutionary vicious circle!
think about it: people who are horny have more sex, more sex = more kids.
people who are not horny have less sex, less sex = less kids.
Catch my drift? People who are horny have more kids and thus pass their hornyness on to more offspring!
Offcource the way contraceptives is taking over the world this will get shot to ****, but it's still valid. This explains why over years of evolution, the horny ones have prevailed.
So the moral of the story is: be horny, or perish in the evolution
Cardio day
Complexes
J complex #2:
upright row
PWR snatch
thrusters
GM
bent over row
Complex #2
3x3 88 with 30 sec rest between
7x3 88 with 60 sec rest between
Summary:
Duration 14:31 min
AVG HR: 153
MAX HR: 168
Total sets: 10
I had to cut it short because of my lower back. Not that it hurt a lot but I didn't want to take any chanses. I'm surprised my pulse didn't get higher though, after 10 sets it's usually at 170 after I'm finished with a set. maybe I'm getting fitter
SS Cardio jogging on treadmil
Distance: about 2
duration about 12:47
AVG HR 159
MAX HR 171
Speed: 9-10 (I varied doing 9 and 10) 11 at the very end
The frikkin plug got pulled out half way through because the treadmil was slipping forward when I ran. That's some really annoying stuff..
I noticed my HR was a bit lower than it usually is when I was at 9 speed, same with 10.
PWO: all after. I'm supposed to take half before SS and half after, but I forgot
Random thought of the day
Since I'm a crazy person, I decided to make a "Random Thought of the Day" thing where I put up my random thoughts. I don't know if anyone actually finds them amusing, but I know I do
The fact that the human race is horny is an evolutionary vicious circle!
think about it: people who are horny have more sex, more sex = more kids.
people who are not horny have less sex, less sex = less kids.
Catch my drift? People who are horny have more kids and thus pass their hornyness on to more offspring!
Offcource the way contraceptives is taking over the world this will get shot to ****, but it's still valid. This explains why over years of evolution, the horny ones have prevailed.
So the moral of the story is: be horny, or perish in the evolution
Thursday 31.01.2008
Power day
A1 Hang power cleans
1x3 176
1x3 198
6x3 209
B1 Hang clean grip snatch
2x3 99
1x3 110
5x3 104
These are really hard as you have to throw the weight a long way. I always throw it so I can lockout without having to press it out.
C1 Jerk
1x2 176
3x2 187
I didn't want to go too hard here due to the back. I'm not really steady on the form here yet; it's hard to dip good and deep under the bar. It's way better than last time though!
C2 Single arm pulldown
1x10 73.7
1x12 82.5
1x10 84.7
D1 reverse crunch w dragonflag negative
3x4 BW
D2 False grip reverse EZ curl
3x10 22
D3 L lat raise w ext rot
3x9 17.6
E1 Leg press
1x2:30 min 88
These are really tough. I'm wondering how far I'll go before I put on more weight and start over
PWO: The usual
My back feels better after training, it gets way looser. That's good
Power day
A1 Hang power cleans
1x3 176
1x3 198
6x3 209
B1 Hang clean grip snatch
2x3 99
1x3 110
5x3 104
These are really hard as you have to throw the weight a long way. I always throw it so I can lockout without having to press it out.
C1 Jerk
1x2 176
3x2 187
I didn't want to go too hard here due to the back. I'm not really steady on the form here yet; it's hard to dip good and deep under the bar. It's way better than last time though!
C2 Single arm pulldown
1x10 73.7
1x12 82.5
1x10 84.7
D1 reverse crunch w dragonflag negative
3x4 BW
D2 False grip reverse EZ curl
3x10 22
D3 L lat raise w ext rot
3x9 17.6
E1 Leg press
1x2:30 min 88
These are really tough. I'm wondering how far I'll go before I put on more weight and start over
PWO: The usual
My back feels better after training, it gets way looser. That's good
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