First Journal entry

[Cantplankwell]

Today Earlier

Weigh in: No Weigh in

Warm up: Jump Rope , abbreviated catalyst athletics warm up.

Power Clean work,

No real plan here.

1 rep=doubles +RDL into shrugs

95 x 1
105 x 1
115 x 1
120 x 1
125 x 1
130 x 1 (had a miss in there on the 2nd PC..so no 135 today)
115 x 1
115 x 1
115 x 1

Hammer Strength Incline press, PW0
0 x 10
90 x 8
120 x 10
120 x 8
120 x 8
90 x 8 (slow negs and peak holds)

Machine Rows
50 x 10
70 x 12
70 x 12
70 x 12
50 x 12 (slow negs and holds)

Machine Flys
90 x 10
110 x 10
110 x 10
110 x 10

Farmers Carry
47.5 dumbells 200' x 3

Thats it time out.

Getting lighter and beginning to plateau a bit, I can feel it.

[StinnerOzz]

Plateauing how, are you trying to gain or lose weight?

BTW, without hockey will/should that ultimately change your training style for a different purpose?

[Cantplankwell]

Plateauing how, are you trying to gain or lose weight?

BTW, without hockey will/should that ultimately change your training style for a different purpose?

Plateauing: my main lifts (squat-power clean-inclined press) are not really going up. yes I am in a calorie deficit, and have lost about 12lbs since early April, so plateauing is going to happen. So going to keep it up until I have decent "after" pic, wont dare posting the before LOL, was 188, shooting for 168-170 and see if any of the "body building" stuff I have added over the last year or so is giving results.

About the hockey?...that is a very good question that I have no answer to yet. Logic and prudence would dictate training to keep body fat low, healthy joints, good GPP, try to lower my resting heart rate /BP....so that means biasing towards more low impact Cardio (cycling rowing) , and low weights high reps.

[Cantplankwell]

Weigh in 180lbs !!!***WTF***!!!, up 3+lbs since last friday. A shock after weeks of consistent drops.
Sentence Punishment by rowing machine for the rest of the week....every f'k'n day.

C2 Rowing Session

30 min "Step Up"
First 10 min easiest 2:25/500m split
Middle 10 min easy 2:20/500m
Final 10 min moderate 2:15/500m

Calories approx 350
Distance 6460m

[Cantplankwell]

C2 Rowing Session

Row 1 min 2:00/500m split or better, then rest for 1min x 15

3860m, 300 calories or so

[Cantplankwell]

Earlier Today

Tri-set:Arnold Press / Cable Face Pulls / Band Pull Aparts
10 x 16, 25 x 16, Red band
15 x 16, 35 x 14, Red Band
20 x 10, 35 x 14, Red Band

Tri-Set: Cable tricep Pushdowns, Hammer Curls, Overhead cable tricep extensions
35 x 12, 15 x 16, 35 x 10
35 x 12, 20 x 16, 35 x 10
35 x 12, 25 x 10, 35 x 8

SS DB front raises, side laterals
7.5 x 16, 7.5 x 10
7.5 x 16, 7.5 x 10
7.5 x 16, 7.5 x 10


C2 Rowing session

Row 500m@2:08 split or better, then rest 1 min, repeat 4x

Just some garage fun, that's it.

[GrouchyUSMC]

Nice work! I am trying to convince the wife that we should get a rower, I love them. Her though, not so much...

[Cantplankwell]

Nice work! I am trying to convince the wife that we should get a rower, I love them. Her though, not so much...

Hi Grouchy, you would not regret getting one, the best one is the Concept 2 it is the fitness industry standard. If you decided to sell it ..they have have very good re-sell value, at least around here.

Its a love hate relationship with these machines, about 20 minutes into a hard 30 min or 60min session I often find myself thinking why I go through with this. Its the only piece of gym gear that I have ever seen that will make someone puke LOL.

[Cantplankwell]

Weigh in: 176lbs, the human body is a funny thing, this means I shed 4lbs since last friday, must have been retaining some serious water or something, maybe I had what I have heard some folks call a "woosh"

Warm up: Jump Rope , abbreviated catalyst athletics warm up.

Squats (no particular plan here)
45 x 5
45 x 5
135 x 3
155 x 2
165 x 2
175 x 2
185 x 2
190 x 1
190 x 1

Snatches, (no particular plan here)
65 x 2+ some high pulls
85 x 2 +some high pulls
85 x 2 "
85 x 2 "
85 x 2 "
95 x 1
95 x 1

Snatch high pulls
95 x 3
105 x 3
110 x 3


Dips
BW 5 x 5


Lat pull down machine was in heavy use today, could not work in.


C2 Rowing

Row 200m @ 2:00 split or better, rest for 30 seconds...repeat 10x

Time out.

[Cantplankwell]

C2 Rowing Session

Row 30min, 2:25/500m split.

6231m, 350 calories

Easy recovery row just putting in the Metres.

[Cantplankwell]

Weigh in 176.8

Warmup: Jumping rope, abbreviated catalyst athletics warm up.

Power cleans work

1 rep=(power Clean x 1) + (hang power clean x 2)...speed under the bar, and get in the groove.
95 x 1
95 x 1
100 x 1
105 x 1
110 x 1
1 rep= (Power clean x 3) + (RDL into shrug x 3)..volume work
115 x 1
115 x 1
115 x 1
115 x 1
Then some singles ...
120 x 1
125 x 1
130 x 1
135 x 1..had more left...but call it a day.

Hammer Strength Incline press, (PWO)
0 x 10
90 x 5
120 x 10
120 x 10
120 x 8
90 x 8 (slow with holds)


machine row
50x 10
80 x 12
80 x 10
70 x 12
50 x 10 (slow with holds)

Seated machine flys
90 x 12
100 x 12
110 x 8

Farmers Carrys
47.5lb dbs, 200' x 4

Thats it timed out.

[StinnerOzz]

always good to leave some in the tank, especially on power moves! What does PWO mean for the hammer strength press?

[Cantplankwell]

always good to leave some in the tank, especially on power moves! What does PWO mean for the hammer strength press?

Morning Stinner


PWO=plate weight only!...

Luv those power moves early in the morning.

[StinnerOzz]

Morning Stinner


PWO=plate weight only!...

Luv those power moves early in the morning.

My body doesn't want to work in the morning anymore. Just before COVID I used to hit A2G squats at 10am every Saturday morning, my only lift w/my wife. I can't even imagine that at this point lmao

[Cantplankwell]

All good here

So I have to get serious about training for our 160km hike through the French/Swiss/Italian Alps next month. Also do not want a gym related injury from squatting or something, so no gym now until I get back...mid August.

What I am doing to train?

C2 Rowing at home, mainly to help burn off calories. And some bro stuff with dumbbells and my spud cable system + goblet squats..high rep.

Walking around the neighborhood.

Rucking. Started walking to work, and home again with a backpack (2x week), Yesterdays load was 15lbs, going to slowly add weight. Its 35 minutes one way at a strenuous pace.

There is a ski hill near us so I am going to start walking up the slopes in full marching order: 30lbs+ this weekend.

I was having some issues with my new Merrell hiking shoes, my feet were killing me, I went to a podiatrist, turns out I have collapsed arches and my shoes are too small (deal on amazon). Went to the "runners room" store and they told me I actually need a size 11...up a full size LOL. So I ended up buying a pair of NB jogging shoes, so not going with hiking boots/shoes as the trail is only 10% moderately technical, most of it is flat... dirt, gravel, "fire road" type terrain with some cobble and paved road walking, there are a few rock scrambles on a couple of high passes, what a difference these shoes make. I tried on some Trail runners but they just did not feel comfortable. I was concerned at first but discovered that a growing number of people hike in trail runners and jogging shoes. Boots are for colder weather in technical terrain where there are lot of sharp rocks and undergrowth.

So there will not be any posts here for awhile as I dont think anyone on this site is interested in activity that does not involve iron.

[StinnerOzz]

Kudos man! Half this site is non-iron related, any exercise related content is far better than the average content.

High rep leg stuff and weighted hikes sounds pretty smart to me! Good luck with all that.

My wife has collapsed arches and had custom orthodics made for most of her footwear. Either that or she gets fancy/specialized footwear to help the condition. I know is she has to spend on one pair what I probably spend in 10 years years on shoes - lmao.