As the new year rolls back around I felt it was a good time to start a new journal. This year will mark a shift in training.
The plan is to focus on the following:
#1 - Strength in major lifts - bench, deads, squats
#2 - Learning the Olympic Lifts
#3 - Close the #3 CoC
#4 - Getting massive (ok, that is a carry over goal)
Sweet, the gang is all here!!!! Joe, CoC grippers are the best. Very addictive. Ben got me going on them. You can purchase them from www.ironmind.com .
No workout today, it is a day off, my upper body is pretty sore from the past few days training so rest is good and much needed.
Sweet, the gang is all here!!!! Joe, CoC grippers are the best. Very addictive. Ben got me going on them. You can purchase them from www.ironmind.com .
No workout today, it is a day off, my upper body is pretty sore from the past few days training so rest is good and much needed.
Aaaahhhh... I see... thanks, guys
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"The main reason I lift is because God wants me to." (me)
Cycling, OL day, plus calves and grip work - Dec. 20, 2007
I had a very hard ride this evening. 1hr 40mins, approx 36miles, the hard part was that we would race for 4miles and then recover for a mile, race 4 recover 1. When you are riding with a bunch a 15 - 17 year olds, all top racers in the state, well, lets just say they kick my but every time. It was fun thou, got to crank up the watts, hit 30+ mph speeds on all the attacking parts, tough ride, almost puked.
Drove home.
Hit the gym.
I was pretty tired so I was not sure what I was going to do, Olympic Lifts where on the schedule. That means Clean Pulls and Front Squats for now. I have yet to master the form of either. Once the workout got going, I started feeling better, a little more energy. My lower back was fried from the cycling, putting maximum force on the pedals in a bent over position brings your lower back into play. I just sucked it up though and ended up with a pretty good session. The clean pulls are still kicking my butt. I am getting the form down a little better but still ... not really, it looks silly, see vid. However, atleast I did not jump, next time I will work on leaning back more, which is the advice I received from everyone last time but failed to execute. Vids are a great learning tool. After the clean pulls did not go so well, I decided to just do deads to lift the spirits . It worked! I was too spent to do front squats, my back was fried. I'm a wuss! Hit calves hard. Worked the shoulders alittle too, just too test them. Drove home, hit 20 mins of grip work with CoC and Sledge. I will give forearms/grip off till Monday, they need a rest.
Clean Pulls
135 x 8
135 x 8
185 x 5
225 x 4
Well, I know, my form is all over the place, I gotta lean back more, but atleast I was not getting air LOL like last time. Much work needed.
Deads
275 x 3
315 x 1
365 x 1
385 x 1 - PR
Ok, that was hard, it felt like it took a minute to get it up but I guess it was not too bad. I know I said I was not going to try any new max Deads but I was so pissed about the Clean Pulls so I just went for it.... 405 is getting close The grip work I have been doing is really helping too, first time I did 365 (a few weeks ago) I felt I was loosing the grip, now my grip feels very solid.
Clean Pulls
225 x 5
... just for fun ...
Smith Machine Calf Raises
135 x 25
135 x 25
135 x 15
135 x 13
135 x 12
135 x 10
My goal was 4 sets of 25 but when that was clearly not going to happen, I decided to just go for 100 reps.
Hammer Strength Seat Calf Raises
90 x 10
90 x 10
90 x 8
I find this seated calf alot harder than my other seated calf at my other gym. Its odd, everything is easier at the other gym, even the plates seem lighter. what the heck.
Machine Shoulder Press - using close parallel grip
50 x 20
75 x 12
87.5 x 10
100 x 10
I did these just to loosen up the shoulders and get a pump, they felt good, shoulders are healing!
Your a monstor Steve doing that work after all that cycling!
Did the clean pulls get an easier as their was more weight? That sounds kinda backwards but it looks like 135 is kinda too light. I tried hang pulls last week and those seem like they would be easier to explode from.
Congrats on the 385, looks like the chalk is serving its purpose. I have yet to use mine, probably need to, tried 315 for a triple tonight and my hands were all slippery by the last rep. I got the first 2 great though. The form wasn't your best, but its not anwhere as bad as some of the youtube videos I've seen. I think I'm going to ask for a digital camera for christmas so I can finally start recording some vids too.
Enjoy your rest day tomorrow, you def. deserve it!
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Your a monstor Steve doing that work after all that cycling!
Did the clean pulls get an easier as their was more weight? That sounds kinda backwards but it looks like 135 is kinda too light. I tried hang pulls last week and those seem like they would be easier to explode from.
Congrats on the 385, looks like the chalk is serving its purpose. I have yet to use mine, probably need to, tried 315 for a triple tonight and my hands were all slippery by the last rep. I got the first 2 great though. The form wasn't your best, but its not anwhere as bad as some of the youtube videos I've seen. I think I'm going to ask for a digital camera for christmas so I can finally start recording some vids too.
Enjoy your rest day tomorrow, you def. deserve it!
Thanks Ben. Yeah, chalk is great, really helps. It is hard to tell on CP with more weight, 185 felt about perfrect for learning the form. It is such a strange exercise because you are doing so much at once. On the dead form, no doubt, form needs improvement, it's hard when you try to stand up though and your hands stay in place That was pretty heavy for me, at the limit.
Solid workout today. Started back at normal back squats. For me the means going parallel with neutral stance. I have been going so deep and that has effected my strength and maybe left knee so I decided to just go to parallel or atleast attempt to reach parallel on each rep. Solid workout overall. The favorite part of my whole workout is that I have (for the first time ever!) completely gotten away from using a pad when squating. I love the feel of the heavy bar on my traps. In the past I could not stand it but every week I have been doing heavy smith machine calf raises with no pad and getting my body use to the weight and today for the first time I squated heavy with no pad. That rocked. Just a personal goal of my to toughen up.
Back Squats
BAR x 10
135 x 10
185 x 10
225 x 6
275 x 6
275 x 6
275 x 6 (missed parallel on the last couple reps)
Dips
BW x 10
+45 x 10
+90 x 6
+45 x 10
BW x 10
I am heading out of town for a week and may not get in solid Push before I leave so I hit some dips today ... for fun.
Smith Machine Calf Raise - lighter smith rack
135 x 15
135 x 20
Leg Press - lighter leg press 40 degree
450 x ... 40
Just for fun, a guy was finished and I told him I would rack the weight cause I wanted a set. That was hard. Last 10 reps really hurt, ribs goot sore cause I floored each rep. Fun thou.
back to ... Smith Machine Calf Raises
225 x 15
315 x 6
315 x 7
Rotator Cuff - internal/external
10 x 10 / 10 x 10
20 x 10 / 20 x 10
10 x 15 / 10 x 20
Ab Machine - Lifefitness
50 x 20
70 x 15
80 x 15
My abs are gettng stronger on this one.
Hypers
BW x 15 x 3 sets
Overall, very tough workout, felt strong, knees felt good, back felt good ... traps pretty sore from squats and calf raises bar on my back. But its all good.
I am off to the beach Monday morning for 5 days. The plan is to run every morning on the beach for a good calf workout, of course I will bring my grippers and sledgefor grip work and the condo I am staying at has a pretty large gym so I will get in a few workouts too and then get chill in the hot tube out on the patio area. The ocean, even in Florida is still a little chilly in December.
Merry Christmas and Happy Holidays to everyone. I wish you all a Happy New Years and much success in 2008!
Yeah, I was just messing around. I want to compare my strength on that leg press (which apparently is alot easier than most leg presses) to the leg press at my other gym (should be harder). I'll give 450 a go again at the other gym and see home many less I get. I should probley test with a heavier weight, I did not think I would end up do 40 reps but maybe on the other leg press 450 will be a good weight. We'll see.
Vacation was fun, between swimming everyday, running on the beach each morning, running the stairs to the condo everyday (23 flights), and hitting the condo gym a couple times I was actually pretty tired when we returned but it was alot of fun hanging with my girls.
I am taking OFF till Jan. 2nd. Hitting the FL/MI game tomorrow.
I am also starting a a 9 day cleanse program on Wednesday. That will be kinda tough. I have never done a cleanse before but a few of my friends have used the program with great results. It requires a 2 day fast, 5 days of a specific planned eating (which is not too much food, all the food is basically provided) and then another 2 days of fasting. You take a bunch of supplements each days and basically live on this fasting juice for the 4 fasting days. I have always been curious about different cleanse programs out there and I figured it was a good way to kick off 2008. I plan to bulk until my wife starts her contest prep at which time (I was informed) I must cut. (?). So, starting the 2008 bulk with a clean slate so to speak should be a good thing.
The cleanse program might affect my training for the first couple weeks of Jan. which is fine. I have had alot of time off so it will be good to start slow. I am very pleased with my progress in 2007 and look forward to really stepping up the training in 2008.
I want to say thanks to all the blogger/journalists out there. You guys have really helped me out through motivation, training guidance, encouragement, and just as great examples. Young and old, you guys are awesome, thanks for the support. I look forward to following everyones progress in the coming year.
Vacation was fun, between swimming everyday, running on the beach each morning, running the stairs to the condo everyday (23 flights), and hitting the condo gym a couple times I was actually pretty tired when we returned but it was alot of fun hanging with my girls.
I am taking OFF till Jan. 2nd. Hitting the FL/MI game tomorrow.
I am also starting a a 9 day cleanse program on Wednesday. That will be kinda tough. I have never done a cleanse before but a few of my friends have used the program with great results. It requires a 2 day fast, 5 days of a specific planned eating (which is not too much food, all the food is basically provided) and then another 2 days of fasting. You take a bunch of supplements each days and basically live on this fasting juice for the 4 fasting days. I have always been curious about different cleanse programs out there and I figured it was a good way to kick off 2008. I plan to bulk until my wife starts her contest prep at which time (I was informed) I must cut. (?). So, starting the 2008 bulk with a clean slate so to speak should be a good thing.
The cleanse program might affect my training for the first couple weeks of Jan. which is fine. I have had alot of time off so it will be good to start slow. I am very pleased with my progress in 2007 and look forward to really stepping up the training in 2008.
I want to say thanks to all the blogger/journalists out there. You guys have really helped me out through motivation, training guidance, encouragement, and just as great examples. Young and old, you guys are awesome, thanks for the support. I look forward to following everyones progress in the coming year.
Happy New Years everyone and be safe. - Steve
Happy New Year, Steve!!!!!
I hate those fasting things, but have fun with that
Talk to you soon, bro
__________________
"Classic case of 'guy on the ground.'" (David Wain, Role Models)
"The main reason I lift is because God wants me to." (me)
Good luck with your 2008 plans! Impressively ambitious and well thought out. Wish you all the best, Steve. Sounds like your holidays were safe and happy. Later, dude....one of the "old" guys.
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Success is sweet....but it usually has the scent of sweat about it.
I hate those fasting things, but have fun with that
Talk to you soon, bro
Thanks Joe! Yeah, I am suppose to start the fast tomorrow but I have a cold so maybe in about 4 days I'll start.
Quote:
Originally Posted by !ban_dit
Good luck with your 2008 plans! Impressively ambitious and well thought out. Wish you all the best, Steve. Sounds like your holidays were safe and happy. Later, dude....one of the "old" guys.
I am sick, I only hit the gym because I was the ride to the gym for my daughter who had a scheduled workout. I hate working out with a cold but it did feel good to get back in the gym. The workout was a little random, my brain was pretty scrambled.
Incline Bench
95 x 15
135 x 10
185 x 5
195 x 5
205 x 5
215 x 3 + 2 spot
135 x 14 F
Dips
BW x 10
+45 x 10
+45 x 9
+45 x 6
BW x 12
Machine Shoulder Press - Life Fitness
50 x 15
80 x 10
120 x 5
100 x 8
60 x 15
Seated Calf
45 x 20
70 x 20
90x 10
Smith Calf Raises
135 x 10
225 x 10 x 5 sets
Front Sqt Holds - I just hold the rack position to stretch wrists
95 x 10sec
65 x 10sec
65 x 10sec
65 x 10sec
65 x 20sec
Wow, my wrists where really tight. Those really hurt, by the end they where pretty loose thou.
Push Press
95 x 8
95 x 8
Brain about ready to explode, my daughter finished her workout and I then quit my workout.
How are those front squats coming do ya think? The stretching hurts, doesn't it? Hah.
Thanks D. Yeah, the front squats hurt... and I did not even squat LOL, I just stood there in the rack position. I am not sure why my wrists where so tight. I'll start frt sqts again next week but there was no point in it last night as I would have dropped the bar.
Still have a cold but decided to hit the gym anyways. Not sure if that was smart or not... oh well, it felt good. Had a pretty good headache by the end. Overall, I was happy with the workout, like yesterday, a little random.
Parallel Close grip Pullups - about a 10" grip
BW x 10
+25 x 8
+25 x 6
BW x 8
Parallel Wide grip Pullups - about a 32" grip
BW x 4
BW x 4
BW x 4
BW x 4
Underhand Close grip Chins SS w/ Underhand Wide grip Chins
BW x 5 / BW x 5
BW x 5 / BW x 4
BW x 4.5 / BW x 4
That was alot of pullups, it felt good, my strength is coming along, especially on the wider stuff, the underhand wide grip feels pretty good, it is different
Dumbbell Rows
80 x 6
90 x 6
100 x 6 used strap
Rack Deads
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 4
This exercise was a first, they felt pretty good, I forgot the chalk so I used straps on 315 and up
Deads
225 x 10
225 x 8
225 x 6
My grip got worse with each set so the reps kept dropping, used over/under grip but my forearms where just fried fromt he pullups
Hammer Strength Shrugs
180 x 12
230 x 10
270 x 8 straps
Concentration Curl
20 x 15
Head ache got too bad, quit. Overall, a good session.
Thanks D. Yeah, the front squats hurt... and I did not even squat LOL, I just stood there in the rack position. I am not sure why my wrists where so tight. I'll start frt sqts again next week but there was no point in it last night as I would have dropped the bar.
Try gripping with 3 fingers only (not pinky), and is your grip outside of your shoulders just barely?
The bar should rest in the crevice of your first delt.
Excellent workout man.. make sure you eat plenty of and rest good so that cold doesn't grow.
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Try gripping with 3 fingers only (not pinky), and is your grip outside of your shoulders just barely?
The bar should rest in the crevice of your first delt.
Excellent workout man.. make sure you eat plenty of and rest good so that cold doesn't grow.
Yeah, right on, that is what I do, my wrists where just really tight. On the the right side, at first, I was barely using two fingers till they loosened up.
And then I couldn't lift my elbows for some reason to keep the bar high on the shoulders. It was weird. By the end though it was better.
... man, my upper body, especially chest is really sore this morning. the upper is going to rest this weekend.
I did push today to try to get back on schedule but I added in squats for fun.
Incline Bench
95 x 15
135 x 10
185 x 10
185 x 7
185 x 5
135 x 12
I backed off the weight a little for my shoulders. The first 185 x 10 really took alot of of me for the other sets and without a spotter I did not want to press my luck, I think I might stick with 185 till I can knockout 3 sets of 10 reps ... not sure on that thou
Push Press
95 x 8
135 x 3.5
135 x 4
135 x 4
135 x 4
135 x 3.5
Squat SS w/ Static Front Raise Hold forearms wrist rollups @ 10lbs
135 x 10
185 x 6
275 x 3 / 2 rolls
275 x 3 / 3 rolls
275 x 3 / 3 rolls
275 x 3 / 2 rolls
275 x 3 / 2 rolls
275 x 3 / 1 roll
275 x 3 / 1 roll
275 x 3 / 1 roll
Dips
+45 x 10
+45 x 10
+45 x 10
+45 x 8,1,1
Had to rest 5 secs between last 2 reps
Tough workout, incline bench felt good, I really needed a spotter though to push hard but that was ok. Push press was cool. Look forward to getting stronger at that. Squats suck, as always but I got in 24 reps which was the goal. The wrist rollups where always too, I am not sure which hurt more, my forearms or my shoulders from keeping my arms extended at just above eye level as I rolled up the weight. I was happy about the dips, I was pretty strong on them for being last. I am looking forward to going heavier, maybe I will hit them first one day.
Something that helped me for front squats to keep the elbows up was exactly what u do, the wrist stretches. Also try pinning your elbows against something like the wall or another bar as you do that stretch to get used to having them up
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Something that helped me for front squats to keep the elbows up was exactly what u do, the wrist stretches. Also try pinning your elbows against something like the wall or another bar as you do that stretch to get used to having them up
Thanks ENQ. Yep, I just need to get some flexibility. Good idea on the wall.
Quote:
Originally Posted by derickonfire
Great incline pressing Steve!
The squats are nice and heavy also - how do you think they sucked?
Keep stretching the foreams, you'll get it. I think you just need to bear with a bit of pain for a few sessions..
Thanks D. I just meant they sucked cause they where really hard by the 6th, 7th, and 8th set but I was happy with them. Yeah, right on on the stretching.
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Good Workout!
That was pretty heavy for me, at the limit.
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