Testing chaos

You guys are like a bunch of uncivilized animals tromping through my journal. Carry on. :)

Week 6-thurs
*weird day*
A)1 arm bb snatch:95X3, 105X2, 115X1 (each hand)
B1)squat:225X12, 315X6, 405X3, 455X1, 465X1, 405X2
B2)inc db press: 90sX14, 90sX12, 90sX10X2, 90sX8, 90sX5
B)bb shrugs:225X12X3
C)snatch grip upright row to lower sternum:95X10X2
D)circuit of rev grip bb curl, OH tricep ext., rotator cuff stuff
E)db snatch:60X4X5 (each arm)
 
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Damn evo, Your numbers are very high. Nice job on the squats and deads. How tall are you? Whats ur weight?
 
mreik said:
Woooohoo! I'm not the only neanderthal..
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lmao. Yer like teh evil twin brother I never had. :)

Todd showed up, but he was sick as hell. He stayed long enough to get the ordering done. He promised a workout next time he comes...prob about 3 weeks.

Week 7-Mon
A)deadlift:225X8, 275X6, 315X3, 365X2
B)speed deads:305X3X5
C)chest supported rows:135+barX8, 160+barX8X2
D)neutral grip chins:BWX8ishX3...the heavy CSRs wore me out for the chins...should've kept 'em like I usually do.
E)GMs:215X8, 265X8X2
F1)face pulls:110X15X3
F2)cable curls:some weightX12 w/slow eccentric and isometric pausesX3
G)db swings:15sX1 minute


Week 7-Tues
A)push press:185X6, 205X3, 230X3X2, 240X3X2
B)bench: 225X12, 275X6, 305X3, 315X2
C)db inc bench:90sX12, 90sX11
D)db inc fly eccentric/press concentric:45sX12X3
E1)db L-lateral raises:40sX12X3
E2)db upright rows:25sX12X3
E3)db L-lateral raise+ext rotation:25sX15X3
F)screwed around with some tricep stuff and db pullovers
 
So you're doing upright rows now, or only with dbs? EC's article convinced me a while ago...With barbells I'm assuming you only come up to the sternum with a snatch grip, or at least a wider grip...if you do them with a barbell?

How do you usually do the face pulls? I like the rope (tricep pushdown rope) the best and attaching it to a cable opposed to a seated row. I've also tried it with a lat pulldown bar, putting my foot on the bench and standing up..but the rope owns all.
 
AJP said:
So you're doing upright rows now, or only with dbs? EC's article convinced me a while ago...With barbells I'm assuming you only come up to the sternum with a snatch grip, or at least a wider grip...if you do them with a barbell?

How do you usually do the face pulls? I like the rope (tricep pushdown rope) the best and attaching it to a cable opposed to a seated row. I've also tried it with a lat pulldown bar, putting my foot on the bench and standing up..but the rope owns all.
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Yeah...I usually use dbs when I do upright rows. At the moment, I'm only doing them to add a bit of meat to the shoulders. My program will change up a bit as I start working the Oly lifts back into the primary spot in my training and then throwing will commence again in January. But if I do use a bb for upright rows, then they are with a snatch grip and only to the lower portion of the sternum (to the bottom of the pecs).

I do the face pulls with the rope and from a high attachment on cable machine. I use a slight lean back to get a good pulling motion...so it's a bit cheated.
 
Derwyddon said:
Wow, I had no idea you were 5'8''
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Thought I was taller, huh?

Week 7-Friday
*damn holidays. took my step-brother on a workout in the backyard. He just started working out a month ago and has been using machines since.*

A)Power Clean&press:155X1X5, 185X1X3, 205X1X8, 195X1X4 *20 power clean and presses in 20 minutes
B)snatch high pulls:195X2X6
C)Snatch[1]+OH squat:165X10X3
D1)1 arm db flat bench press:105X10, 120X5X2 *each arm*
D2)walking lunges:155X20 stepsX3

Brian had a hell of a time with this workout-loved it and hated it at the same time. I'm not quite sure of the weight he was using...something like 95 for the cleans and presses and 75 for the lunges.
 
Week 8-Monday
*Getting last minute signatures from university professors for graduation put me at a short training day*
A)deadlift:3X3@325
B)speed deads:3X3@265
C)rack pulls:225X12X3
D) cable "caber" curls:100X12X4
-ss- face pulls:120X15X4


Week 8-Tues
A)pause bench:275X3X5
B)push press:215X2X3
C)1 arm db snatch[2]+neutral grip push press:90X10, 90X8 *each arm*
d)db inc press drop set:90sX13, 85sX3, 75sX3, 60sX5, decline pushupsXfailure (whatever the hell it was)
E)cheated db L-lateral raises:55sX8X2
F1)db L-lateral raise+ext rotation:25sX15X2
F2)db upright row to lower sternum:25sX15X2
 
Last weeks workout got really skewed due to being pretty much snowed in for a couple days and not having access to gym, etc etc...did some bodyweight work.

Week 9-
Interesting day. Led a weight lifting/strength training seminar for the high school athletes...mainly wrestlers and football players were there. Spent the good part of two hours covering technique, form, and really working on getting a big lift. We worked on power clean, squat, deadlift, and bench press.

the power cleans were interesting and they spent a bunch of time doing jump shrugs from the hang. Had them work with triples and doubles on the squat...really working on getting slightly below parallel and exploding up. Anyway, it was really good...will spend Weds and Thurs with them.

So, my workout was kinda' off...as I worked in a few sets of stuff with the athletes.

A)deadlift:225X8, 275X5, 315X5, 365X3, 385X3

B)front squat:295X6
--ss-- back squat:295X12

C)front squat:315X4 <--lost my uprightness and leaned forward at this point
--ss--zercher squat:315X6

D)snatch [1]+OH squat:145X15X3
E)rev hypers:BWX15X3

Eh, I guess it wasn't too bad of a workout...my f'n quads hurt. Gawd I hate it when my legs are sore.
 
Week 9-Tues *a lil something different*
A) speed bench:165X3X8
B1)push press:225X3X5
B2)neutral grip chins:BW+20X8X2, BW+20X6, BWX8X2
C)db eccentric fly/concentric press:20sX50
D)inverted rows:BWX50 total reps
E)snatch grip upright row to lower sternum:barX30
F)stuff for arms and RCs
 
Ooooh...it's Thor. I was first, buddy :p

I kind of thought it was Shiva or some other deva or something...But uh, I wasn't lookin all that hard
 
LeiYunFat said:
Omgz

That's nothing, Merc. Wait till you see him curl

w00t
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lol...I hate bb curls cause they hurt my wrists...yeah, I'm a puss. :D But I'll put down some curling numbers just for you. ;)
 
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