Good deal. Power clean and press is my favorite exercise.
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01-04-2015, 05:17 AM #61
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01-06-2015, 05:27 PM #62
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01-07-2015, 09:14 AM #63
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
"That's not sweat that's your fat cells crying" anonymous
http://forum.bodybuilding.com/showthread.php?t=147406883
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01-15-2015, 10:14 AM #64
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.
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01-15-2015, 12:53 PM #65
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01-19-2015, 06:15 AM #66
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:
Bottoms up carry:
http://www.menshealth.com/video/kett...rry#/video/all
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01-19-2015, 06:25 AM #67
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01-19-2015, 07:43 AM #68
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01-19-2015, 08:01 AM #69
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.Don't listen to me, I'm in terrible shape.
ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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01-19-2015, 08:09 AM #70
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01-20-2015, 05:16 PM #71
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01-20-2015, 05:21 PM #72
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01-20-2015, 07:16 PM #73
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01-23-2015, 08:54 PM #74
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.
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01-27-2015, 07:04 PM #75
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.
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01-27-2015, 07:10 PM #76
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01-27-2015, 09:49 PM #77
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01-28-2015, 05:48 PM #78
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01-28-2015, 08:18 PM #79
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02-04-2015, 04:22 PM #80
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).
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02-06-2015, 04:41 PM #81
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.
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02-06-2015, 04:49 PM #82
- Join Date: Oct 2006
- Location: North Las Vegas, Nevada, United States
- Age: 54
- Posts: 3,016
- Rep Power: 14153
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02-06-2015, 07:40 PM #83
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02-07-2015, 08:06 AM #84
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.
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.
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02-07-2015, 08:17 AM #85
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02-07-2015, 08:20 AM #86
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.Don't listen to me, I'm in terrible shape.
ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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02-07-2015, 08:31 AM #87
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02-11-2015, 06:11 PM #88
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.
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02-11-2015, 06:59 PM #89
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02-11-2015, 10:08 PM #90
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