First Journal entry

[Cantplankwell]

Today Earlier

Dry weigh in 186.4lbs

Warm Up; Jump rope, express catalyst athletics warm up.

Unit is in lbs unless otherwise noted.

Squats...high bar
45 x 5
45 x 5
135 x 3
155 x 2
165 x 1
175 x 1
Walk out and hold 195 x 1
180 x 2
180 x 2
180 x 2

Barbell Good mornings
45 x 5
65 x 5
95 x 5, x 5

Snatch Grip, behind the neck push press
45 x 5
65 x 5, x 5


SS 3 rounds,
Arnold Press
Hammer Curls
Triceps BTN dumbbell extensions

Farmers Carry
45lb grip plate in each hand
200`x4, rest 30 seconds between reps.

Thats it 55min

[Cantplankwell]

Today earlier
Units = lbs

Weight in: No weight in

Warm Up; Jump rope, express catalyst athletics warm up.

Squats (High Bar)
45 x 5
45 x 5
135 x 3
155 x 5, x 5


Snatch Work: Skipped...no room

Dip (Band Assist)
10
10
10

Lat Pull down Chin up grip..skipped
always in use


That's it, total crowded sh*t show in there today because of the holidays. Some Jackwagon kept using the low shelf on the front of my rack, like 4' in front of me to do his deep deficit kettle bell good mornings, every time I walked out with the weight he would step up turn around and put his azz in my face so I had re-rack wait and restart...really threw me off. If that was not bad enough at the same time this other dude, decided to grab a bar off the storage on the front of my rack, (between sets of the jackwagon dude) while I was setting up again, then he set up the landmine thing in the corner on my rack just to my 7 o'clock, didn't ask or anything...this would have interfered with my snatches....so by this time I was livid...so I went to the dips. The management needs to have an orientation when you join up that sets out etiquette and personal space guidelines. Got to avoid weekends now. End of rant.

[StinnerOzz]

Today earlier
Units = lbs

Weight in: No weight in

Warm Up; Jump rope, express catalyst athletics warm up.

Squats (High Bar)
45 x 5
45 x 5
135 x 3
155 x 5, x 5


Snatch Work: Skipped...no room

Dip (Band Assist)
10
10
10

Lat Pull down Chin up grip..skipped
always in use


That's it, total crowded sh*t show in there today because of the holidays. Some Jackwagon kept using the low shelf on the front of my rack, like 4' in front of me to do his deep deficit kettle bell good mornings, every time I walked out with the weight he would step up turn around and put his azz in my face so I had re-rack wait and restart...really threw me off. If that was not bad enough at the same time this other dude, decided to grab a bar off the storage on the front of my rack, (between sets of the jackwagon dude) while I was setting up again, then he set up the landmine thing in the corner on my rack just to my 7 o'clock, didn't ask or anything...this would have interfered with my snatches....so by this time I was livid...so I went to the dips. The management needs to have an orientation when you join up that sets out etiquette and personal space guidelines. Got to avoid weekends now. End of rant.

What a circus, eh? Times like this I love being big and obviously-strong, one look or quick comment and you can clear the gym of these clowns. Good times.

If you can't do pulldowns, why not chins? Even if you need assistance, just get a stool or step(s) and do a few forced negative reps. Always good to have some backup ideas ready to go in case you can't get your preferred movement done. God knows it's always something at the gym to throw a wrench into the gears...

[Cantplankwell]

What a circus, eh? Times like this I love being big and obviously-strong, one look or quick comment and you can clear the gym of these clowns. Good times.

If you can't do pulldowns, why not chins? Even if you need assistance, just get a stool or step(s) and do a few forced negative reps. Always good to have some backup ideas ready to go in case you can't get your preferred movement done. God knows it's always something at the gym to throw a wrench into the gears...

I am definitely not intimidating looking, maybe I need some tattoos, some more facial scars, and a boxers nose.

After doing what I could, it was just best to get out of there believe me. 90% of my good energy and patience for the day was used up in like 10 min LOL. As I get older my ability to deal with idiocy outside my personal circle has plummeted.

[Cantplankwell]

Today earlier

Weight in..no way in


Warm Up; Jump rope, express catalyst athletics warm up.

DE LOAD WEEK

Power clean complex

1 set=1 x power cleans+1 x hang clean+ front squats,+3 RDL to shrug (no resting)
Several sets with 95lbs

Hammer strength Press (PWO)
90x 8, x 4

Delt-row machine
forgot the weight (light)
? X 8, X 4

Farmers Carry
45lb grip plate in each hand
4 x 200' rest 30 seconds.

Gym was empty, what a contrast from Saturday. Got this down in 50 min including the warm up. De-load week...a few less reps and pounds here and there.

[Cantplankwell]

Some Cardio earlier

C2 Rowing intervals, 30 min worth.

Row 2:08 split (or better) for 1 min, then rest for 1 minute x 15,

Total distance rowed today: 3538m

Fun fact: Total season May 1-2021 to Today 432,360m, new season rolls soon.

[Cantplankwell]

Today earlier

Weight in..186.4lbs, running average 186.2, so -2.4lbs


Warm Up; Jump rope, express catalyst athletics warm up.

DE LOAD WEEK

Squats high bar

45x 5
45 x 5
135 x 3
155 x 2
175 x 1
185 x 1
185 x 1
185 x 1

Good Mornings
45 x 5
95 x 3
95 x 3
95 x 3
95 x 3

Behind the neck snatch push press
45 x 5, x 5

Arnold press, SS with hammer curls and one arm tricep extentions
several sets of this, forgot weight etc...not important (accessory work)

Overhead Cable tricep extension
Several sets, 30lbs

Thats it, about 60 min worth.

[StinnerOzz]

Getting a good burn on that shoulder & arm work?

[Cantplankwell]

Getting a good burn on that shoulder & arm work?

Yeah, I think so, but these types of moves I don't have a great feel for. so Im working on it. I plan to start adding more sets to the upper body parts of my workload...a little at a time. I think the Arnold press is a great move, especially SS with other items. Its a keeper. I do mine standing up.

Going to try cable lat pushdowns on another day with chin grip pull downs. Open to suggestions on what I can drop in

I am actually thinking of dropping the snatch and replacing it with something else...we will see.

This is how my sessions are.

Work out A

Power Cleans and Front squats+RDL to shrug....complexes
Hammer Strength incline Press. 4 x 8
Rear Delt Row 4 x 8
****add something here****
Farmer Carrys 4 200' laps

Workout B

Squats (intensity Day work up to a heavier set of doubles)
Barbell Good Mornings (5x5)
Snatch grip behind the neck push press (5x5)
Arnold press SS with hammer curls and try extensions
*****add something here?

Work out B
Squats (5X5)
Snatch Work Complexes
Cable Pull downs (chin grip)
Dips
Farmers Carries 4 x 200' lap

This is how its going to look until mid June, then I am cutting a day out until September. One of my sons and I are going to Europe to do the Tour Du Mont Blanc, its a 9-11 day hike through the alps. I might be doing more long-ruck walks instead of the extra day...Ill have to get in shape as its quite demanding. Back to 3 days after that.

[Cantplankwell]

Today Earlier

Weight in..185.4lb so -3.2lbs, running average 185.5, so -3.2lbs


Warm Up; Jump rope, express catalyst athletics warm up.

DELOAD WEEK

Squats, high bar

45 x 5
45 x 5
135 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 5

Snatch Work-Complexes
Muscle Snatch+Power Snatch+Hang-Power Snatch
Several sets up to 75lbs


Dips (Band assist) SS With Lu raises (10lb bumper plates)
8+8
8+8
8+8

Chin Up Grip Pull downs
75 x 8
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5

Front DB raises SS with DB Side laterals
8+8 forgot weights, not important
8+8
8+8

Farmers Carries
45lb plates
200' x 4

Thats it. 60min. Gym was nearly empty...what a treat

DELOADs for me are just remove are same intensity, but just knock off some reps, and maybe a set. I dont go with specific percentages.

[Cantplankwell]

Today Earlier

Weight in..,i avoid weigh in on Monday


Warm Up; Jump rope, express catalyst athletics warm up.

EMOM for 10 Min
1 rep=(Power Clean +Hang Power Clean)+(2 x Front Squat)+(2x RDL into Shrug)
95lbs

Hammer Strength Press (PWO)
0 x 5
90 x 5
115 x 10
115 x 10
115 x 8
90 x 12

Delts Row Machine
70x 10
70 x 10
70 x 10
50 x 12

Pec Dec
4 x 12 forgot weight

SS overhead cable extensions+curls
4 sets of forgot reps, 27lbs and 30 lbs respectively.

About 65min worth of stuff.


Like jumping jack flash emoms are a gas. 60 reps of barbell work in 10 minutes.

[Cantplankwell]

Today Earlier

Weight in..184.0lb so -4.0lbs, Moving average 184.3

Warm Up; Jump rope, express catalyst athletics warm up

Squats-High Bar
45 x 5
45 x 5
135 x 3
155 x 2
165 x 1
175 x 1
185 x 2
185 x 2
185 x 2

Good Mornings:
45 x 5
45 x 5
95 x 5, x 5
I failed to connect with this today. Possibly this is another clue that I have poor posterior chain recruitment at times?

Behind the neck snatch grip push press
45 x 5
65 x 5, x5

Arnold Press SS with db hammer curls and db tricep extensions
17.5lbs, 17.5lbs, and 10lbs
3 x till I feel a burn...forgot the reps)

Farmers Carries
45lb grip plates x 200' rest 30 seconds, x 5

[StinnerOzz]

Where are you trying to feel the Good Mornings: back or hamstrings?

[Cantplankwell]

Where are you trying to feel the Good Mornings: back or hamstrings?

Its complicated , you might regret asking

I treat it like an accessory for the squat, because I hope it will help strengthen....the forcing open of the hip hinge just above the sticking point in the squat, and bring the hams and glutes in. When I squat I dont feel the glutes/hamstrings, unless I do a bottom up squat...like getting off a chair. I think this is possibly why my squat is so frustratingly weak historically. So always looking for a way to bring the other 70% of my muscle into action. I also have a bit of a buttwink from time to time ...another clue that is related.

So I Did not feel it in my hams or glutes much today, even after just squatting....which must have been a quads workout..

Im willing to bet that my squats had the butt wink today as well. I have been lead to understand If your butt is winking you are not bracing and have "shut off" everything but the quads. When I am sitting in a chair, my butt is not in that position, I also can feel my azz because I am sitting on it.

I think its all in the very early set up bracing and initiation of these movements. Probably should not have jumped to 95 right away. Thinking out loud now....Maybe my first warm up squats from the bar should be from a box.

One of my longstanding theories is that this is the key difference between an athlete and a non-athlete, an athletic person can initiate all these movements automatically without thinking it it just happens...max effort firing on all 8 cylinders, I have to think about it.

[Cantplankwell]

Today Earlier

Weight in.No weigh in

Warm Up; Jump rope, express catalyst athletics warm up

Squats
5 x 45
5 x 45
3 x 135
2 x 155
5 x 165, x 5


Snatch Work, concentrating on fast bar
Some muscle snatches,
Snatch complexes: Power Snatch+hang power snatch+snatch high pulls, up to 65lbs
A few doubles and singles up to 80lbs.
Having a slightly aggressive foot position change is faster than a "no foot", which is smoother. But the feet hitting the floor hard is definitely a stress on the joints. I have to be super careful to not EVER have a miss in this gym, so I will never be pushing the weight hard...sorry, it will always be very light work.

Dips
BW x 5, x6, x6, band assist for 2 more sets of 8

Chin up grip lat pull down
130 x 8
130 x 6
130 x 6
115 x 10

DB front raises SS with side laterals
a few sets of this, forgot weights and reps...not important its accessory work.

Thats it time out at 80 minutes or so.

[StinnerOzz]

Its complicated , you might regret asking

I treat it like an accessory for the squat, because I hope it will help strengthen....the forcing open of the hip hinge just above the sticking point in the squat, and bring the hams and glutes in. When I squat I dont feel the glutes/hamstrings, unless I do a bottom up squat...like getting off a chair. I think this is possibly why my squat is so frustratingly weak historically. So always looking for a way to bring the other 70% of my muscle into action. I also have a bit of a buttwink from time to time ...another clue that is related.

So I Did not feel it in my hams or glutes much today, even after just squatting....which must have been a quads workout..

Hmmm, do you start the movement through your heels and push through your hamstrings?

[Cantplankwell]

Hmmm, do you start the movement through your heels and push through your hamstrings?

For the good morning I break at the hips and "push my pockets back" until I can feel my hamstrings and glutes tighten.

If your are asking about the squats...in the bottom, In the bottom I just basically stand up when I get to the bottom, naturally there is a bit of a bounce,I am thinking more like a rope attached to my back belt loop pulling me up . Before I initiate the movement at the top I lock my hips forward and brace through the core (I use a belt on my intensity day). But at the bottom I am not thinking heels or hamstrings. My ROM is probably a bit overly optimistic.

I have been influenced a lot by this guy recently, he seems pretty sensible.

[StinnerOzz]

For the good morning I break at the hips and "push my pockets back" until I can feel my hamstrings and glutes tighten.

If your are asking about the squats...

I meant for the Good Mornings. You said you had a hard time feeling them, right?

[Cantplankwell]

I meant for the Good Mornings. You said you had a hard time feeling them, right?

yes sometimes, like the other day I had mentioned, it just turned into a low back exercise, no mind muscle was going on.

[Cantplankwell]

Some Cardio earlier Today

C2 Rower

Intervals, Row 1 min at 2:08 split or better, than rest for 1 min x 15,

Total of 30min and 250 calories

[StinnerOzz]

yes sometimes, like the other day I had mentioned, it just turned into a low back exercise, no mind muscle was going on.

It's easy to let your back take over, if you aren't already do make sure to go through your heels otherwise it'll disengage your hamstrings. And of course keep your legs straight. Nothing wrong with a lower back exercise though! I myself should do them a lot more than a handful of times per year - lol.

[Cantplankwell]

It's easy to let your back take over, if you aren't already do make sure to go through your heels otherwise it'll disengage your hamstrings. And of course keep your legs straight. Nothing wrong with a lower back exercise though! I myself should do them a lot more than a handful of times per year - lol.

Thanks this comes around again on Wednesday again

[Cantplankwell]

Today Earlier

Weight in.No weigh in

Warm Up; Jump rope, express catalyst athletics warm up


Power Cleans, Triples
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
120 x 3
95 x 3

Front squats
95 x 3
95 x 3
95 x 3

Hammer Strength Press (PWO)
0 x 5
90 x 8
120 x 8
120 x 8
120 x 8
95 x 8 Slow negatives.


Delt Row machine
70 x 8, x 3
60 x 12, slow negatives and some holds.

Fly Machine
4 or 5 sets light weights , 10-12 reps.

Thats it. 55min worth.

[Cantplankwell]

Today Earlier

Weight in.No weigh in

Warm Up; Jump rope, express catalyst athletics warm up

Squats,
45 x 5
45 x 5
135 x 3
155 x 2
175 x 1
185 x 1
210 walk out and hold
190 x 1
190 x 1
190 x 1

Good Mornings
45 x 5
65 x 5
75 x 5
95 x 5, x 5 ...these were better today.

Behind the neck Snatch grip push press.
45 x 5
70 x 5, x 5

Tri Set: Arnold Press+Hammer curls +DB triceps extensions
3 sets, reps till only one good one left in the tank. forgot weights.

Farmers Carry
50lb dumbbells x 200' rest 30 seconds, x 3

Jump Rope Burn off whats left.
3 sets of 200 single-unders.


Thats it 75 minutes?

[StinnerOzz]

Good to see on the good mornings! I have Farmer's Walks on the docket for my workout today too, let's see if that actually happens...

[Cantplankwell]

Good to see on the good mornings! I have Farmer's Walks on the docket for my workout today too, let's see if that actually happens...

I used dumbbells today, above a certain size they are awkward to walk with. Grip plates are easier, need to find a way to add smaller plates to the 45lb grip plates.

[Cantplankwell]

Earlier

C2 Rowing intervals

Row for 1 min @ 2:08 split or better, then rest 1 minute x 15

Todays total 3504m, Calories 430,

Season total (From May1) 9224m

[StinnerOzz]

I used dumbbells today, above a certain size they are awkward to walk with. Grip plates are easier, need to find a way to add smaller plates to the 45lb grip plates.

I think my trap bar was around $100 from Amazon, fwiw, for the price I'd say it's a very reasonable piece of equipment considering what you can do with it. You can just add plates and grip it like dumbbells, then bang out some deads, rows, etc. and make a whole triathalon event out of it - lol.

[Cantplankwell]

I think my trap bar was around $100 from Amazon, fwiw, for the price I'd say it's a very reasonable piece of equipment considering what you can do with it. You can just add plates and grip it like dumbbells, then bang out some deads, rows, etc. and make a whole triathalon event out of it - lol.

I had a trap bar when I had my home gym, for me there was a very fine line between heavy and too heavy, the trap bar allowed me to put too much weight on it. At the end of the day I used it only sparingly. One school of thought is to load farmers carrys to the max and just do very short distances....I think that comes from power lifting and strong man. I prefer much lighter weight and much longer distances.

[StinnerOzz]

I had a trap bar when I had my home gym, for me there was a very fine line between heavy and too heavy, the trap bar allowed me to put too much weight on it. At the end of the day I used it only sparingly. One school of thought is to load farmers carrys to the max and just do very short distances....I think that comes from power lifting and strong man. I prefer much lighter weight and much longer distances.

Talk about absent-minded, it totally espcaped me that you weren't lifting at home. DUH.

I hear you on the overload, I get into that trap too. Thankfully I haven't got enough weight to go way overboard, and I have to rely on higher-distance walking In the gym though, I used to grab the biggest DBs I could actually grip and see how far I could go. That was fun when I lifted with a 260lb. behemoth of a strength guy, let me tell ya! Oddly I was as strong doing weighted rope/sled pulls, but nowhere else when it came to grip.

Anyway, how heavy can you get w/the DBs before it's cumbersome to walk? What're you gonna do to combat it? Weighted vest to help increase workload in a non-grippable manner? Or just make it a duration thing until forever? As an athlete, that's without a doubt the better choice and one that I need to keep reminding myself about as well.