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Thread: Swann's Dry Bones Journal
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02-20-2012, 09:22 AM #811
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02-20-2012, 09:23 AM #812
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal; be fervent in Spirit! Serve the Lord! Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality! (Romans 12:9-13 ESV)
I had a brief, but very important exchange between one of my friends here on bb.com this weekend. I had some frustrations, and even though I have never met any of you in person, I’d like to consider you friends. As such, I wanted some honest friendly advice. I asked for it, and I received it. Not just advice though. I received encouragement, affirmation, and a bit of direction that I would have missed one my own because I was focused on the wrong things. In other words, these boards aren’t just about specific advice for weight training but also for the camaraderie that comes from us helping one another. The sense of family.
This is also the way it should be in our churches. Yes, we should receive training in the ways of the Lord. We should be given specific advice and principles. We should learn doctrine. But we should also receive all of these things in the context of an affirming and encouraging family. When we cut ourselves off from that, we suffer. And we all too often miss receiving wise direction because of our own misperceptions.
Today was not a bad way to start the week. It wasn’t perfect, but it wasn’t a washout either. I’m continuing to hone in on my technique work, and the strength training is acceptable.
February 20, 2012
Warm-ups
Same as Friday: Foam Rolling, Shoulder Dislocations, Broomstick Twists, and Overhead Squats with just the broomstick.
Snatch Technique
65x3
85x3
95x3
100x3
105x3
No vids today on these (I was trying to cut down my time in the gym). Just did these as technique drills, and they seemed to go very well overall. A few of them were probably slightly too far forward, which may have caused trouble with heavier weights, but overall I didn’t feel or observe any significant problems with these.
Clean Technique
115x3
125x3
135x3
145x3
155x3
This is the only vid of the day. The triple at 155 felt completely easy/effortless, but I think I overpulled a bit. Not as bad as I had been, but still there. It looks like I did slightly shrug the shoulders on the second pull, but I can’t be sure if that was just part of the movement from the power position or not. I think I should probably maintain at this weight or lower for technique training – at least for a few training sessions.
Squats (ATG and Paused in the Hole)
215x3
225x3
235x3
245x3
255x3
These are continuing along nicely. Slow, steady progression. I was thinking about it today, and the first time that I tried ATG Squats, 255 was a 1RM. Today I did 255 for three and with a pause in the hole. That’s some decent improvement, especially since I think I could have gone one more set at a higher weight.
I also switched the increases from 15 pounds to 10, so I significantly increased the workload today.
Close-Grip Bench Press
185x5
195x5
205x5
215x3*
Well these were disappointing. Last week I got 215x5, but this week I just bombed out on these. Frustrating. So… same weight scheme next week.
Reverse-Grip Curls
65x5x2
70x5x2
Supersetted these with the CGBP. My form on these is getting better, and I really felt the forearms working today. Slight weight increase from last week, and I’ll increase slightly again next week. Slow increases on these as I feel them out.
Not a day of glory and conquest, but not too bad. As Bo-Stevus would describe it, a “workmanlike” day. I’ll take it."The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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02-20-2012, 09:34 AM #813
- Join Date: Sep 2011
- Location: Kansas City, Missouri, United States
- Age: 52
- Posts: 1,454
- Rep Power: 3288
Looks like a good, productive session my friend! Nice vid! You looked real good on those cleans!
Sean
Proud father of 5
US Navy Vet (93 - 01)
He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along. Psalm 40:2
My first workout journal:
http://forum.bodybuilding.com/showthread.php?t=139229543
Diehard fan!
Kansas City Royals, Kansas City Chiefs, Missouri Mavericks, Missouri Tigers
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02-20-2012, 12:06 PM #814
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02-20-2012, 05:09 PM #815
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02-20-2012, 05:41 PM #816
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02-20-2012, 05:55 PM #817
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02-20-2012, 06:26 PM #818
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02-20-2012, 06:35 PM #819
Thanks my friend. The RG Curls are definitely a learning process, but I think they'll pay some dividends in grip strength as I get proficient with them.
Thanks David! The wife has given me the OK to pick up some bumper plates on Wednesday. Once those arrive, I figure that will be a good time-mark for me to have gotten enough technique training to start going for some bigger lifts again!"The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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02-20-2012, 06:44 PM #820
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
You'll definitely notice increased forearm mass/development with those. Keeping the movement very slow will help the form if you're still having issues keeping those elbows pinned in. And, while instinct would also be to increase the weight on them, the moment you notice that your elbows creep out or you start swinging your hips or throwing your back into it to hoist it up, ease up on the weight, back it down and keep at 'em. They pay off.
Sweet. Congrats.
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02-20-2012, 08:30 PM #821
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02-21-2012, 05:33 AM #822
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Wish I had gotten in here to ready your devotion yesterday, before I started opening my mouth. Yesterday was one of those days you wish you could do over. Thanks for the encouraging words.
May be calling on you for some Oly help soon.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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02-21-2012, 05:41 AM #823Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal; be fervent in Spirit! Serve the Lord! Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality! (Romans 12:9-13 ESV)
I enjoyed the cleans video. Nice job! Good job on the workout also.
I saw a girl doing push presses in the gym the other day and I also saw a guy doing box squats on the Smith. I've never seen that done on the Smith. Anyhoo, I like both of those exercises and need to do them. I shy away from squats anymore because back when I did them and went decently heavy, I always had a spot. I guess I could go lighter with more reps. Heck, I'll probably be starting with the bar so no worries about heavy for a while. lolol
By the way, the guy at the gym who spends his life in the Smith machine has some of the best legs I've ever seen. I wanted to tell him to encourage him. He works hard. I didn't want him to think I was making a pass at him though, so he hasn't heard it yet. haha I may just ask him what all he does for legs and then encourage him. I appreciate the hard work people do in gyms. It isn't easy, that's for sure!
Happy Tuesday! Have a great day and thanks for the temp account reps.
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02-21-2012, 06:56 AM #824
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02-21-2012, 08:05 AM #825
Great workout and great vids!
The verse was what I needed to hear/read .... it really spoke to me. Thank you for sharing it.
I'm glad you feel that way about the sense of family...it means I can hound you with more questions lol YAY! Free Pass!Journal but the 2020/2021 ed. ---> https://forum.bodybuilding.com/showthread.php?t=141049421
ROAD RACES
Mississauga Marathon - Relay Challenge (my lap 8km) - 2015 - no time to record
Mississauga Marathon - 10 km - 2018 - 1:20:17
Tough Mudder (half course) - 2018 (no time to record)
Mississauga Marathon - Half Marathon - 2018 - 2:35:01
Toronto Women's 10km - 2019 - 1:12:14
Lululemon Toronto Waterfront 10km - 2019 - 1:12:20
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02-21-2012, 09:30 AM #826
Thanks BJ. I'm not sure what happened on the CGBP other than fatigue, so I do think that next week should be fine.
I know the exact feeling my friend! I'm glad I could help in whatever way I can. And of course... I'll help with the OL in any way that I can as well!
Thanks Diane. I don't have a spotter for my squats either, but I always do them in the power rack for just that reason. If I have to dump, I will. On the other hand, I've gotten much better at monitoring my form and strength so that I don't dump the bar. Typically, I can tell if I'll make another rep or not.
And since I'm on spread with your "real" account, I figured I'd go ahead and tag the temp one.
And you are living proof of it! See? I do listen!
Free Passes for all! I'm glad it helped you."The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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02-22-2012, 07:46 AM #827
Morning!!!!!
Journal but the 2020/2021 ed. ---> https://forum.bodybuilding.com/showthread.php?t=141049421
ROAD RACES
Mississauga Marathon - Relay Challenge (my lap 8km) - 2015 - no time to record
Mississauga Marathon - 10 km - 2018 - 1:20:17
Tough Mudder (half course) - 2018 (no time to record)
Mississauga Marathon - Half Marathon - 2018 - 2:35:01
Toronto Women's 10km - 2019 - 1:12:14
Lululemon Toronto Waterfront 10km - 2019 - 1:12:20
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02-22-2012, 08:53 AM #828
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02-22-2012, 08:55 AM #829
He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong! (2 Corinthians 12:9-10 ESV)
Anyone who has read even part of my journal knows that I get frustrated at my strength level. I will flat out admit it: I lift to get stronger, and I really hate to see what seems to me to be “low” numbers. But talking to Ste-Bo yesterday woke me up to the reality that while my strength isn’t where I want it to be, I am still able to do many lifts that others cannot. My strength may be limited, but there is still a place for me in the weight-training world.
This got me thinking about weakness – or rather, our perception of weakness. Too often we focus on the desire to be strong in ourselves instead of realizing where true strength resides. We forget that if we are weak, God still can use us to accomplish great things. The more important thing is not to be strong, but rather to be willing. And interestingly enough – both physically and spiritually – when we are willing, strength will indeed come! I’m working on being more willing; I hope all of us are.
Today was not a very good day. I hit a wall, and hard! My strength level felt OK, but I just completely ran out of gas rather suddenly. As I was sitting on a bench wondering why I felt like someone stole the gas from my tank, I glanced through my notebook and realized that I haven’t deloaded in a while. Even with the reduced weight on the Olympic lifts, my volume on the OL has been fairly high. Combine that with the other lifts, and it adds up. I was hoping to hit things hard until the baby got here (since I will obviously have at least a few days then to deload), but it’s looking like I might need to go ahead and do some deloading now.
February 22, 2012
Warm-up
Very abbreviated today. Some Foam Rolling, setting up my weights, and a little bit of bar work. Even with the abbreviated warm-up, I was loose enough. Flexibility and blood flow weren’t the problem(s) today.
Snatch
95x3
100x3
115x3x2
125x2x2
135x1
As low-key as I was feeling today, I wanted to go ahead and do at least a couple of slightly heavier Snatches. My thought was that I don’t want to get out of practice of catching heavier weights while I am practicing technique. Snatches went fine, but were exhausting. Yellow light… warning!
Cleans
135x3
145x3
155x3
170x2
Similar to the Snatches, I figured I should do just a couple of these at slightly heavier weights just to get a feel for how the heavier weights feel when you are actually using correct technique. The weight went up without a problem (slight overpull on the first rep at 170), but again… exhausting. Not looking good for me endurance-wise…
No vids today; the phone was not cooperating. Sorry. I’ll do better next time.
Front Squats
200x3
210x3
BAM!
Bench Press (Paused)
200x3
210x3
BAM!
My first mistake – a rather stupid one at that – was doing these two exercises as one of my ‘lazy supersets’ where I did Front Squats, rested briefly, Bench Press, rested briefly, Front Squats, etc. While I’ve done these two exercises this way before, with as tired as I was feeling today I really should have known better. I finished the second set and was just wasted. I didn’t struggle with any of the weights today; I simply was finished. Crud.
So… Not my finest hour. To be fair, I have been pushing fairly hard without a deload. That said, I made some stupid choices that did nothing to help the situation and quite a bit to make it worse. I’m going to skip tomorrow’s conditioning day, and then we’ll see how I’m feeling on Friday and make a determination then."The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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02-22-2012, 09:05 AM #830
- Join Date: Sep 2011
- Location: Kansas City, Missouri, United States
- Age: 52
- Posts: 1,454
- Rep Power: 3288
The most important thing here, John, is that you recognize what your body is telling you! You could have ignored it and kept pushing... then you end up hurt.
Sean
Proud father of 5
US Navy Vet (93 - 01)
He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along. Psalm 40:2
My first workout journal:
http://forum.bodybuilding.com/showthread.php?t=139229543
Diehard fan!
Kansas City Royals, Kansas City Chiefs, Missouri Mavericks, Missouri Tigers
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02-22-2012, 10:04 AM #831
What Sean said....I am going to guess that a deload is your regular training regime with lighter weight?
When I hit a wall I take 1 or 2 days completely off and when I go back .....BOOM!!!!! Stronger than I was before. What a lot people don't realize is it is VERY easy to over train.....and I should probably take my own advice but that would juast make senseJournal but the 2020/2021 ed. ---> https://forum.bodybuilding.com/showthread.php?t=141049421
ROAD RACES
Mississauga Marathon - Relay Challenge (my lap 8km) - 2015 - no time to record
Mississauga Marathon - 10 km - 2018 - 1:20:17
Tough Mudder (half course) - 2018 (no time to record)
Mississauga Marathon - Half Marathon - 2018 - 2:35:01
Toronto Women's 10km - 2019 - 1:12:14
Lululemon Toronto Waterfront 10km - 2019 - 1:12:20
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02-22-2012, 10:40 AM #832
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02-22-2012, 10:42 AM #833Journal but the 2020/2021 ed. ---> https://forum.bodybuilding.com/showthread.php?t=141049421
ROAD RACES
Mississauga Marathon - Relay Challenge (my lap 8km) - 2015 - no time to record
Mississauga Marathon - 10 km - 2018 - 1:20:17
Tough Mudder (half course) - 2018 (no time to record)
Mississauga Marathon - Half Marathon - 2018 - 2:35:01
Toronto Women's 10km - 2019 - 1:12:14
Lululemon Toronto Waterfront 10km - 2019 - 1:12:20
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02-22-2012, 10:43 AM #834
- Join Date: Sep 2011
- Location: Kansas City, Missouri, United States
- Age: 52
- Posts: 1,454
- Rep Power: 3288
Sean
Proud father of 5
US Navy Vet (93 - 01)
He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along. Psalm 40:2
My first workout journal:
http://forum.bodybuilding.com/showthread.php?t=139229543
Diehard fan!
Kansas City Royals, Kansas City Chiefs, Missouri Mavericks, Missouri Tigers
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02-22-2012, 04:49 PM #835
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02-22-2012, 07:23 PM #836
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02-22-2012, 07:41 PM #837
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02-23-2012, 06:05 AM #838
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02-23-2012, 07:08 AM #839
Thanks guys. Today I am still feeling really low-key. I also realized that the wife's OB appointment tomorrow is in the morning, so I'd have to get up extra early to lift and then rush to get her to the OB. It's looking like I will probably take tomorrow off as well. If my energy level goes up, I can always lift tomorrow afternoon or Saturday. I hate taking a deload this close to Gabe's expected delivery date, but my body isn't particularly concerned with his due date.
Nice! Did they give you a delivery date?"The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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02-24-2012, 08:15 PM #840
Non-Lifting Update:
Well, the decision on whether or not to lift today was out of my hands. My wife's OB appointment ended up turning into a long affair.
Turns out that Gabe is measuring right on schedule, but is not turned. Right now he is breached. We are trying to stay calm, but if anyone wanted to pray for the baby, we'd appreciate it.
We'll see about if I can get to the gym tomorrow..."The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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