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That workout concluded my foundation phase. Not sure what comes next, got some thinking and talking to do with some people. My form on everything is much better after the last two cycles I've done. I actually got my uncoordinated self into a back bridge easily for the first time this week. I may be going into a West Side BB -type cycle or I may be moving to 5/3/1 with crossfit WODs/medleys at the end of workouts.
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Time to lift heavy things in order to lift heavier things.
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Haven't decided a program to jump to yet but wanted to press and do some random stuff today
Barbell Snatch - 6x2
Press 135x4 140x4 150x4 155x2
1 round of [25 dips/25 chins/25 hanging leg raises]
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Wrote up my 5/3/1 block and started it today at my new gym at school. Its a great gym and although I won't have direct coaching anymore there is a plethora of equipment, specialty bars, strongman implements, etc at my disposal to use. Gonna get creative with my medleys in the future incorporating some new stuff. First day in was squatting. I kept the 5/3/1 spreadsheet percentages but reduced my base numbers a bit to allow for momentum-building.
8/24
Hang Clean 10x2 @ 115
Box Squat below parallel 185x5 215x5 245x8
Form on point, cut the top set short at 8 reps. Hope to see the fruits of recent training in the coming weeks.
KB Goblet Lunges 4x8 40lb 45lb 50lb 55lb
Stabilizers were getting exhausted by the end of these. Still fighting to keep complete control of all movement.
Medley - Forward and Backward Hops over 5-board/GHRs/Hanging Knee ups - [21/21/21-15/15/15-9/9/9] in [b]6:53[/b].
Great workout output here and I'm happy with this time.
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Event Training 8/26
Axle Press (tire bumper plates)
Warm up sets of pressing strict and not
195x1x2
215x1x2
245x2 soft belt only
Continental Clean only
195x5x2
Farmers Walk
220x50'x2
220x100'x2
Stone Rollups
[205x4, load 205 to box, load 240 to box] x 3
These are a move with potential.
My program while I'm at school will have me in the gym 3x a week and training events every weekend or at least every other. If I don't train events I will be training another workout in my 4 workout split. One "week" is 4 gym workouts so I'll be rotating around and giving myself a little more time to recover.
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very nice axle press d
hope this program works out for you
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8/28
Speed Jerk - 8x2
Press - 95x5 115x5 135x8
Chins - 2x8 wide grip, 2x8 neutral grip
Medley - Pushups/Handstand Hold/Bench Dips - 20/:40/20 for max rounds in 8 minutes.
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8/30
Power Shrug/Hang Snatch Combo 5x3/3
Deadlift 275x5 315x5 335x8
Seated Good Mornings 4x8
GHR 3x8
50 burpees, 25 KB Swings - was in a rush to class.
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9/2
Explosive Clap Pushup 3x8
CGBP 160x5 185x5 210x7
Dips 4x8 @ BW
KB Squat High Pull 3x8 @ 55lb
Conditioning - Escalating Density - Tire Flip 5:00 - 17 reps
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9/3
Squat Clean 5x2 @ 135
Box Squat 225x3 255x3 285x6
Form is on point and I had a few left
KB Goblet Lunges 3x8 @ 55lb
Control was perfect, my coordination and control with unilateral-type movements has gotten pretty sick. Gonna start doing Bulgarian Splits next 5/3/1 cycle and work to doing one-legged squats.
Medley - Fran: 95lb Thruster/BW Pullup - 21/21 15/15 9/9
Finished in sub-8 minutes. Conditioning is improving, this wasn't as bad as it was the last few times I did it.
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9/4
Speed Jerks 5x2 @ 155
Strict Press - 95x3 115x3 140x8 [b]PR[/b]
Chins - Wide Grip: BWx8. Close Grip (Facing Palms) BW+10x8, Neutral Grip BW+10x8
Medley - [10" Slater Log Viper Press:120lb/KB Snatch (alternating hands):35lb/DB C1&P:60lb/KB Swing:55lb] - 3 x [10/10/10/10] Each round done with 90-120s rest between and each round completed in 2 minutes. One of the more cardiovascularly taxing things I've done in a few weeks that I can remember. Damn!
I'm pleased with where my strict press has been going in the last couple months. Gotta keep working it and develop a strong lockout to get my press numbers up there with the big boys!
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9/6
Hang Shrug/Hang Snatch 4x3/3
Deadlift 275x3 315x3 365x8
Seated Good Mornings 3x8 @ 125
Reverse Hyper 3x6 @ +50lb
Bunch of torso flexion/antiflexion work. V-Ups, Wall Planks, Incline Sit ups, etc
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sweet pr on the press d! nice work on deads as well
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[QUOTE=BigBoss2;944864163]sweet pr on the press d! nice work on deads as well[/QUOTE]
Thanks man! I used to do all my reps from a dead stop at my shoulders but now I forgo the pause as I think its useless. I breathe at lockout and springboard down and right back up and its helping on the rep-work.
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9/10
Squat Clean 6x1 @ 155
Box Squat 235x5 265x3 295x5
KB Goblet Lunge 3x5 50lb, 60lb, 70lb [b]PR[/b]
Medley - Tire Step Up/Sledge Overhead Swing/Tire Flip - 4 x [10ea/10/1]
Heaviest I've gone on the goblet lunges and the control was there. Easy medley today, quads were burning from the step ups. Building up to the pistol squat!
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9/11
Explosive Clap Pushups 3x8
Close Grip Bench 185x5 210x3 235x4
Weighted Dips SUPERSET W/ KB High Pull - BWx8/50x6, BW+10x8/60x6, BW+15x8/70x6
Medley - Pushups Alternating One Hand Palming Kettlebell/Log Rows/Handstand Hold against wall - 3 x [:60/:60/:60]
Rough conditioning medley today. Shoulders/triceps/chest looking all ridiculously pumped after all was said and done. In and out in under 50 minutes.
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9/12 - Three straight days of training is catching up to me!
Hang Shrug/Snatch Combo (one rep is 1+1) 4/3/2/1
Deadlift 300x5 340x3 390x4
Seated Good Mornings 3x5 @ 135
Glute-Ham Raise 3x12 @ BW
Deadlift form has dramatically improved from where it has come from. I'm excited to see what the next phases of 5/3/1 bring for this lift after I push the percentages up a bit. No conditioning today, but I did do a lot of back bridge and planche work this evening. Working on the back bridge walkover and the planche to handstand (handstand is still over the horizon) to add to my list of olde-time strongman tricks I wish to build.
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9/20
Speed Jerk 145 2x2, 195 1x2
Press 115x5 130x3 145x3
Chins (Neutral Grip) BWx5, BW+15x5, BW+18x5
Medley - Energy Systems - 50 Bench Dips/50 Jump Rope Hops/20 Burpee-to-Pullup/20 Hanging Knee Ups in 6 minutes
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5/3/1 Cycle II
Deadlift 5/3/1
W/U - Jumps
A - GHR
B - Leg Raise (Knee to Elbow)
OHP 5/3/1
W/U - Speed Jerks
A - Pullups
B - Dips
Squat 5/3/1
W/U - BW Squats
A - Bulgarian Split Squats
B - Reverse Hyper
Bench 5/3/1
W/U - Pushups
A - Bent Row
B - DB OH Press SS/Face Pulls
Reps for assistance
A - 2x12 static; 3x8 static; 5x5 increasing; deload
B - 3x12 static; 4x8 increasing; 3x10 static; deload
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9/25
Deadlift - 275x5 315x5 335x7
GHR - 2x12
Hanging Knee-to-Elbow 3x12
Also went on a brief hike of roughly one mile.
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9/26
Speed Jerk 135 4x2
Press 140x6
Chins BW 2x12
Dips BW 3x12
Medley - 15 Log Clean and Viper @ 120lb/30 Face Pulls/400m steady run - one round.
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10/1
BW Squat - 3x20
Squat - 255x7
Bulgarian Split Squat (rear foot elevated in a monster band) - 2x12 ea
Reverse Hyper- Machine+50 3x12
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The unilateral squatting really ****ed my week up! Quads/hips/glutes/hams have been painful to the touch all week from two measly sets. I've also been pretty ill since Tuesday, so I've spent a lot of time recovering/being lazy and I hate it.
I'm thinking of starting a nutrition log, with the parameters of a $10/day budget for ALL food/goods consumed, and the goal of being a shredded monster @ 220lb.
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Been sick/busy for the past two weeks, barely have trained. Couldn't have trained in the health I was in for a week and midterms were (and continue) to rape me. Had a good one today though:
Warmup/Foam Roll
Hang Clean/Hang Snatch Combo 3/3, 2/2, 1/1
Deadlift 315x3 345x3 375x5
GHR 3x8
Superset with
Hanging Knees to Elbows 4x8
Escalating density Farmers Walk - 130lb, 5 minute duration. 20 turns or ~1000' Turns at what was roughly estimated to be 50', but that should be taken with a tolerance of 10' each way.
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I've had the brainfog and gunk going on for the past week, too. Take it easy until you're back in good health.
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Press 155x3
Used chains to load pullups and dips. L = little chain, B = big chain
Pullups - wide grip BWx8, neutral grip L x 8, 2L x 8
Dips - B x 8, B+L x 8, B+2L x 8, B+3L x 8
Medley - [KB Windmill/KB Thruster/Handstand Hold] 7(ea arm)/7/7 3 rounds in 6 minutes.
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Squat 280x3
Bulgarian Split Squat (back leg in band) - 20lb KB 3x8
Reverse Hyper - 4x8
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next competition: [url]http://www.nastrongman.com/pdf/2012/HftHv2.0entry.pdf[/url]
nutrition today: filet mignon, flank steak pinwheeled around fresh spinach and provie cheese, 1.5c rice (225g carbs) (uncooked) mixed with sauteed mushrooms and garlic toasted in the toaster oven. couple protein shakes, a supreme protein bar.
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Been plugging at it. School/etc is draining away my existence doe. I will survive!
11/7
Bench 260x2 [b]PR[/b]
Inverted Rows 5x5 w/ increasing weight
DB OH Press SS Face Pull 3x10/10
Gripper work
Looking for the >300lb overhead at this competition on 12/1. Pressing strength has gotta be there, glad my bench has taken off this year.
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Glad to see you're back. What's your overhead at now?