Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 2008
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John Curry came up with the idea of using each other as training partners in learning the snatch since we both have the goal of snatching a wheel (135 lbs). We met and got off to a good, if not modest start, Thursday evening.
After warming up with 3 rounds of the Burgener, John suggested we warm up further with drop snatches. I have only done them as empty bar warm-ups, so I was eager to add some weight. All were 3 reps: 45/65/85/95/45.
Moving on to the snatch itself, from the ground up, all sets were 3 reps: 45/45/45/65/65/65. What a tough lift, but it is great when it works! If you saw us, you would have laughed. In dire need of coaching, I’d say. But we DID have fun and you have to start somewhere, right?
We concluded with barbell Good Mornings at 5 reps each. 45/135/135/155.
We are going to see if we can make this a Thursday routine for a while.
Technorati Tags:Snatch, Good Mornings
February 7th, 2008
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Sunday, we had a very exciting Super Bowl game with the long-shot New York Football Giants defeating the previously unbeaten New England Patriots in one of the best games in years.
Tomorrow, we have Super Tuesday, with dozens of states all having their presidential primaries. At stake, is the all-important delegate count that leads to the nomination of each party. (Get out and vote)!
In between that, I had a fairly nice strength workout, focusing on the overhead squat. I was looking for my top end and I surpassed my previous 1RM and 3RM with a 2 rep lift of 155 lbs.
The session began with the Burgener warm-up done 3x and some light broomstick and empty bar overhead squats before adding modest weights and going up from there.45×3/65×3/85×3/95×2/115×2/125×2/135×2/145×2/150×2/155×2 pr.
I finished by doing some Good Mornings with 5 x 3’s at 45/65/85/95/105.
While this wasn’t quite “Super Monday”, it was a “Pretty Good Monday”.
February 4th, 2008
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Following President Bush’s final State of the Union address to Congress, I headed off to the gym for a quick ME deadlift workout. After warming up with 2 sets of snatch grip deadlifts while on an elevated platform lifting 155 x 6 and 245 x 5 and concluding with a standard deadlift of 245 x 3, I continued by going with 61% of my 1RM.265 x 3 reps, with 6 sets and 90 seconds rest between the sets. The next grouping was done at just over 72% of 1RM. 315 x 3 with 6 sets and 90 seconds rest between each.The form was solid and the lifts were done quickly and easily. Finally, the last thing I did was 3 reps of Good Mornings at 45/65/95/133/155.I left with plenty in the tank so this was a good workout tonight.
January 28th, 2008
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I enjoy the gym I train at, but 95% of it’s floor space is ruled by The Machines. It is the 5% of the floor space, “back in the corner” where I dwell and am grateful for that for it is there where the barbells, plates and squat racks are.
When I first started lifting years ago, my first introduction to a “real gym” was the Eagles Club in downtown Milwaukee on Wisconsin Avenue. My dad would take me there on Saturdays and sometimes I could go on my own, once I had my driver’s license. (It was on that busy street where Dad taught me to parallel park).
The large, landmark three story building had a large swimming pool reeking of too much chlorine and cloudy water with old-timers endlessly swimming laps in their birthday suits. Upstairs was a boxing gym, complete with an old, well-used ring, heavy bags speed bags, leather and wood jump ropes and a lot of barbells, dumbbells, chalk and bad lighting. It was there I learned to pick up a bar off the floor and put it over my head. I would leave that place covered in chalk and it was great. I was young and in awe of the place and had a sense of the history there. Famous boxers like Max Baer had fought there and other fighters looking to make it to the big time by way of the Golden Gloves got their start at the Eagles aerie. That was a man’s gym. (I should note that on the first floor there was a bar and a dance floor). Now THAT was a gym! But I wax nostalgic.
At my suburban high school our “weight room” was 14 x 14 space and in the center, a shiny new chrome Universal machine and little else. Gone were the barbells, dumbells and chalk. Those were from a bygone era, never known by most of the kids there. What I had in front of me was the future of weight training. As a young kid, the future is what is important, not the past and the multi-station machines were going to give me the big muscles I was after.
As the machines took hold and gyms switched to them, they advanced, grew and multiplied and a new industry was born. Gyms like Bally’s and 24 Hour Fitness sprouted up all over the country and barbells were largely forgotten or ignored. The dumbbells fared better, but it was the machines that ruled the day.
They rule at my gym today but in the 5% Corner, there are still bars and squat racks, and we can powerlift and even lift overhead with the Olympic lifts. In that corner, we are left alone, save for the occasional guy that wants to pick up a bar at a squat rack and do bicep curls. For most of the gymgoers, those who lift over there are at least a curiosity, some “hardcore” and a few freaks (strongmen lifters).
For me, the progression went from barbells to machines and now back to barbells. Which is better? Did the machines advance strength training? Without hesitation, the barbell has made the biggest difference in my strength training and it wasn’t until age 50 that I figured that out.
In “The Machines Aren’t Alright”, author and strength coach Matt Gary does a splendid job breaking down the difference between classic weightlifting equipment versus machines. Here is an excerpt:
Today’s gyms and training facilities are full of unnecessary items. Gyms are what society perceives they should be like…attractive, comfortable, and welcoming. How do those qualities equate to an atmosphere of physical achievement? I fail to see the connection. Gyms should be
entirely uncomfortable, unpleasant, and unwelcoming. Instead of appearing like a lounge, a support network of like-minded individuals should be present because an individual will push harder and risk more in the company of trustworthy peers. Instead of mirrors, there should be motivational thoughts, inspirational quotes, record boards, and photos of those who have
come before us and paved the highway of physical achievement.
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Before training, I had a pretty intense session with “Doc Jox”, my chiropractor. I have couple of nagging injuries, a “tennis elbow”, a C7 impingement on the left side causing tingling down the arm and scapular issues. Besides the adjustments, he performed ART and Trigger Point Therapy. Now that was painful and I believe would constitute “torture” these days. I asked if this was permisseable under the terms of the Geneva Convention.
My desire (and ability) to train hard was gone, so I went pretty light and basic.
Burgener warm-ups x 3.
5 x 3 snatches + overhead squats, 45/65/70/75/65/70.
5 x 3 Good Mornings. (Tapped the bar on the pins as my upper body was parallel to the floor and paused, negating the stretch reflex),
45/95/115/125/145.
January 10th, 2008
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The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.
I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.
I did a few sets of the Burgener Warm-up and did a Dan John routine.
4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.
45/55/65/75.
It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.
135/155/175/185/205/185/185.
The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.
January 6th, 2008
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Still enjoying my recent PR in the deadlift set on New Year’s Eve and wanting to go higher and yet bemoaning the state of my squat, I was reminded of an assistance exercise to both the squat and the deadlift that will make the numbers of each go up considerably.
That would be the Good Morning. Westside Barbell strongly urges doing more assistance exercises like the Good Morning and less deadlifts to increase the deadlift total.
Looks like I will be adding GM’s in once a week along with some Power Cleans. It will be really interesting to test my max lifts in both deadlift and squat occasionally along the way.
January 4th, 2008
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After taking a rest day after my New Year’s Eve deadlift PR, I went to the gym and got there earlier than I had been and that was a good thing.
I started off with three rounds of Burgener warm-ups, dislocates and overhead squats.
From there, back squats were the order of the day and started off with triples before moving to singles.
135×3/185×3/225×3/335×3/245×3/275/275.
At the suggestion of one of the resident strongmen, Scott suggested to improve my deadlifts, I should add in barbell Good Mornings. After getting instructions on the best form, I did 4×5 x45/95/135/135. My first impression is that GM’s suck, but I’m sure they will work.
To finish, I did overhead presses with mini bands on each side.
95×3/95×3/115×3/105×3/95×3.
January 2nd, 2008
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