Good deal. Power clean and press is my favorite exercise.
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Good deal. Power clean and press is my favorite exercise.
Semper Fi. Had to venture in based on the journal name alone. Solid effort going on. Keep at it. Good stuff Marine.
Looking good. Glad you and fam had a good holiday season. The best part I find is watching the kids open and get so excited. My daughter almost had a heart attack over the EOS lipbalm she was so excited LOL
Thanks all. Took some time adjusting to the new schedule (I now work the afternoon shift) but we got things worked out and things are looking steady again.
20150114:
Warmed up for a few minutes then hit the main part of the workout:
(1) Power Clean - 75x5, 95x3, 115x6, 125x4, 135x3, 145x2, 155x1. Took things a bit light this time, but the reps all felt solid. +10 pounds.
(2) Dips - 5 sets of max reps, bodyweight only.
Later on at home I did some kettlebell stuff (mostly some high rep swings and some Turkish get-ups), then finished with some planks and stretching.
Good tonsee you back in action. Solid workout Grouchy!
[QUOTE=raynerd;1331260551]Good tonsee you back in action. Solid workout Grouchy![/QUOTE]
Thanks raynerd. It's still a battle to try to fit in a consistent schedule with my change of shift, but I'm getting a few in. We were a one car family until just the other day, finally got a "new" truck (new to me at least - it's a '96 Ram 2500) so now with two rides making it to the gym should be easier.
20150118:
"Stand Alone Training" today. Did 12 minutes of HIIT then followed it with some circuit training: chin-ups and wide hand push-ups for 3 sets, long cycle clean and jerk with three different ab exercises x3, 8 count bodybuilders with three different ab exercises x3, then finished with two sets of kettlebell bottoms up carries for about 30 sec each hand with a final ab exercise. Used two 16kg/35.6 pound kettlebells for the long cycle practice, and a 12kg/26.4 pound kettlebell for the bottoms up carry. This is more of a METCON-style workout, inspired by a fellow Marine named Paul Roarke who wrote the "Corps Strength" book.
Long cycle:
[video=youtube_share;i6bjk_D2H5o]http://youtu.be/i6bjk_D2H5o[/video]
Bottoms up carry:
[url]http://www.menshealth.com/video/kettlebell-bottoms-carry#/video/all[/url]
That looks like an intense workout man, congrats on picking up the truck, sounds like my kind of wheels!
I'm sweating just reading it :)
I think that video is the Berkeley Marina, rock's throw from me. Okay, little bit of a drive and then a rocks throw.
In on the journal, love seeing kettlebells. Not using them at the moment but I had a little bit of a stint a few years ago. Very good for explosive strength!
Also have a Ram so congrats on the truck. Cummins 5.9? Mines the 6.7, love wasting these "fast" cars off the line with it. Not a race driver, but occasionally it's fun to hit the floor with all that power. :D
Like that vid.
Thanks all. You got it yaar, 5.9.
20150120:
Standing Press (clean once, press for reps):
55x5, 85x3, 115x6/6/5/5. Dropping to 110# next time.
Hang Power Clean from Knees:
55x5, 85x3, 115x5, 125x4, 135x3, 145x2, 155x1.
Finished with some planks and mobility work.
Solid workout.
Nice crushing Grouchy! Awesome work!
Thanks guys.
So I *finally* managed to convince the gym owner I wasn't going to kill myself doing the Olympic lifts and he gave me the green light. Before he would just give me dirty looks when I did power cleans but now I'm good for the full lifts and all their variations.
Needless to say, I had to do some today.
20150123:
Power Clean to Power Jerk (clean and jerk each rep):
55x3, 85x3, 115x5, 125x4, 135x3, 145x2, 155x1. I call them "reps" but I reset and regripped on each rep. These all felt strong from the floor and the jerk went up easy, though I could use some better extension upon watching the video I took of the 155#.
Snatch:
45x3, 60x3, and then did 4 singles with 75#. Goal was to do 10 singles with it (every minute on the minute) but I got called out for a work emergency so I missed the rest of these and back squatting.
Later on I did some abdominal work, 8 sets of 25 reps of different exercises, 200 reps total.
20150127:
Power Snatch:
45x3, 60x3, 75x5, 85x4, 95x3, 105x2, 115x1. Not bad at all. Getting good extension, good explosiveness, can't complain.
Clean and Jerk:
65x3, 95x3, 125 for 10 singles in 15 minutes (one rep every 90 seconds). Initially I was a little slow on the extension but as I progressed it got better. That and dipping a bit too deep before the split jerk are my biggest woes right now.
Front Squats:
135x6, 145x4, 155x3, 165x2, 175x1.
Pull-Ups:
3 sets of max reps, body weight only.
Finished with some stretching and abdominal work.
Nice workout Grouchy! Never done clean and jerks or power snatches but would like to try them one day.
Great stuff in the front squats
Awesome workout man. Great to hear the gym owner is allowing them.
Thanks gents.
20150128:
Standing Press (clean once, press for reps):
45x5, 75x3, 105x6/6/6/7.
Pendlay Rows:
95x5, 125x5, 155x5/5/5.
Dips:
3 sets of max reps, BW only.
One-Arm Swings:
100 swings (50 per arm) with the 16kg kettlebell. Finished in 4:34.
Finished with Tabata planks and some stretching.
Solid session Grouchy! Keep em coming.
So the Olympic lifting at my gym was short lived. Apparently some Crossfit chode was doing snatches in there and ended up slamming the barbell down with cast iron weights. The floor and plates didn't fare too well. Well, I tried.
20150204:
Bench Press - 95x5, 115x3, 145x6/6/6/7.
Squats - 135x5, 175x3, 215x6, 225x4, 235x3, 245x2, 255x1.
Pendlay Rows - 95x5, 125x5, 155x5/5/5.
One-Arm Snatches - 3 minutes (90 sec per side) at 10 RPM with the 16kg.
Dips/Abs Superset - Three sets of BW dips, in between each set did 2 different ab exercises (total 150 reps).
20150206:
Standing Press (clean from floor) - 65x5, 85x3, 110x6/6/6/7. 115# working weight next time.
Deadlift - 165x5, 215x3, 275x6, 285x4, 295x3, 305x2, 315x1. Used hook grip for the majority of these, all from a dead stop so I could regrip at the bottom of each. 285# working weight next time.
Barbell Curls - 45x5, 65x5, 85x5/5/5.
Pull-Ups - Three sets of BW, did two ab exercises in between each set for 25 reps apiece so a total of 6 abdominal exercise.
Done, took about 1:10.
[QUOTE=grouchyjarhead;1336959351]So the Olympic lifting at my gym was short lived. Apparently some Crossfit chode was doing snatches in there and ended up slamming the barbell down with cast iron weights. The floor and plates didn't fare too well. Well, I tried.
[/quote]
Sucks, but yeah that's why bumper plates were made. At some point you will have bail out of the lift.
.............but at least it looks like they are still letting you at least clean the weight from the floor. Not ideal, but better than nothing.
Nice couple sessions Grouchy, bit different than the usual thanks to the d-bag at your gym! Sorry to hear that. Strong deads with that hook grip. I tried it a few weeks back on SLDL's. At 245 I just couldn't hold the bar anymore, but I did like it. Great job on all your lifts man!
[QUOTE=Korr;1337523681]Sucks, but yeah that's why bumper plates were made. At some point you will have bail out of the lift.
.............but at least it looks like they are still letting you at least clean the weight from the floor. Not ideal, but better than nothing.[/QUOTE]
Apparently he forgot they were iron and not bumper so it was deliberate hahaha. I was going to spring for a pair of my own bumper plates too but since the only thing he lets me do now is power clean (and that's only because he's watched me and sees I'm not going to kill myself) I'm going to roll with that Doug Young routine for a while and just focus focus on the Big Four and the power clean.
[QUOTE=raynerd;1337561601]Nice couple sessions Grouchy, bit different than the usual thanks to the d-bag at your gym! Sorry to hear that. Strong deads with that hook grip. I tried it a few weeks back on SLDL's. At 245 I just couldn't hold the bar anymore, but I did like it. Great job on all your lifts man![/QUOTE]
Thanks raynerd, it is what it is. I'm starting to like the hook grip, it sucked at first so I was being a bit of a poon and not pushing it too hard but now that I'm getting more comfortable with it I feel it's a lot better than using the mixed grip like I always used to do.
[QUOTE=grouchyjarhead;1337521751]20150206:
Standing Press (clean from floor) - 65x5, 85x3, 110x6/6/6/7. 115# working weight next time.
Deadlift - 165x5, 215x3, 275x6, 285x4, 295x3, 305x2, 315x1. Used hook grip for the majority of these, all from a dead stop so I could regrip at the bottom of each. 285# working weight next time.
Barbell Curls - 45x5, 65x5, 85x5/5/5.
Pull-Ups - Three sets of BW, did two ab exercises in between each set for 25 reps apiece so a total of 6 abdominal exercise.
Done, took about 1:10.[/QUOTE]
Good session man.
That guy dropped a barbell loaded with iron from the snatch position?!?! Holy cow man, what the hell. Hope you guys gave him some crap for blowing it for everyone.
Oh well, do what you can. Good stuff on the DL's, not a huge far of the mixed or hook grip myself, I stick with DOH for as long as I can then pull out the straps afterwards.
[QUOTE=yaaar;1337658891]That guy dropped a barbell loaded with iron from the snatch position?!?! Holy cow man, what the hell. Hope you guys gave him some crap for blowing it for everyone.
Oh well, do what you can. Good stuff on the DL's, not a huge far of the mixed or hook grip myself, I stick with DOH for as long as I can then pull out the straps afterwards.[/QUOTE]
Never met the guy, we lift at two different times but if I see him it's not worth my time to say anything to him.
I'm the reverse, was never a big fan of straps though I used them once in a while for strongman competitions when allowed.
20150211:
Bench Press:
95x5, 125x3, 150x6/6/6/5. No gas left in the tank, back down to 145# next time.
Squats:
135x5, 175x3, 225x7, 235x4, 245x3, 255x2, 265x1. +20 for the squat next time, I'll take more weight in the squat over bench any day of the week.
Pendlay Rows:
95x5, 125x5, 160x5/5/5. This is just about right, going to stick with this for a few workouts then bump it up.
Kettlebell Snatches:
2 minutes per hand @ 10 RPM with the 16kg, total of 40 reps. Sport-style, so no putting it down and only one hand switch.
Dips: 3 sets of BW supersetted with abdominal exercises as usual.
Tons of work done today, great job on the squats, heavy and big volume and great job with the bench and rows. Solid crush
[QUOTE=raynerd;1338920151]Tons of work done today, great job on the squats, heavy and big volume and great job with the bench and rows. Solid crush[/QUOTE]
Thanks raynerd. It was a tough one but a good one today.