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  1. #1171
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Good looking last couple of sessions CPW. The new program sounds good. I hear you on the public gym vs. garage predicament. I went to the public gym last weekend. Walked into the free weight area, which was very impressive, yet very crowded. Then it hit me that it would take me about 3 hours to do everything I could do in 1 hour in my cold garage...

    Nothing worse than having to wait for the squat rack....when squats are first up. Gym memberships are pretty cheap around here it might end up being somewhere I go when its -30C out there, or there is a ton of "snirt" on my platform.
    "every day is leg day"

    "Beware the fury of a patient man"

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  2. #1172
    Registered User Cantplankwell's Avatar
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    Mid Week Mix

    Weigh In: No

    Warm Up: skipping rope; 200 singles, catalyst athletics warm up.


    Power Jerks
    20kg x 5 strict
    20kg x 5 push press
    20kg x 3 power jerk
    40kg x 2
    45kg x 2
    48kg x 2
    50kg x 2
    53kg x 1
    55kg x 1
    57kg x 1
    58kg x 1
    60kg x 1
    62kg x 1 (miss) didn't get under quick enough...ditched.

    Jerk Dips
    68kg x 3, x 3

    Overhead Squats
    20kg x 3
    20kg x 3
    32kg x 3
    41kg x 1
    41kg x 1
    41kg x 1

    Accesories: None

    Conditioning: None

    Notes: Could not make it to hockey tuesday night (they lost without me ) Tiny bit of progress on the jerks, lots to work on there. OHS were a little wobbly so I did not push my luck with extra reps.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  3. #1173
    Registered User Cantplankwell's Avatar
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    Clean and Jerk Day

    Weigh in: No

    Warm Up: Skipping rope: 100 singles x 2, catalyst athletics warm up,

    Clean and Push Jerk
    20kg x 5
    20kg x 5
    20kg x 5
    40kg x 3
    45kg x 3
    50kg x 2
    55kg x 2
    58kg x 2

    Clean Pulls
    60kg x 2, x 3

    Squats
    45kg x 5
    54kg x 3
    63kg x 2
    72kg x 1
    80kg x 1
    85kg x 1
    90kg x 4, Epley formula calculates new Training max as 102kg

    Accessories: None

    Conditioning: None

    Notes: Clean and Jerk: Some progress...better jerks, cleans are super easy...all were "power".
    Clean pulls....dont need to work on this as I can clean way more than I can jerk, just worked on form.
    Squats, 13th and final week in the squat cycle, 90 x 4 (left one for sure in the tank) through the epley formula yields a new training max of 102kg, which will be used to calculate the weights for the next 13 weeks. I used the same 13 week progression as the front squats..that I mentioned a few posts back, from Zach Tealanders 3 video series "programming for max strength"...on YouTube. This same progression will be followed for back squats through my "hiatus" from weightlifting.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  4. #1174
    Registered User shaneinga's Avatar
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    Great couple of workouts.

    Merry Christmas!
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  5. #1175
    Registered User Cantplankwell's Avatar
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    Weigh in: No

    Warm Up: skipping rope singles 100x 2, Catalyst Athletics warm up, pvc pipe work

    Front squats
    20kg x 8
    40kg x 5
    50kg x 3
    58kg x 8
    58kg x 8
    58kg x 8

    Snatch Grip RDLs

    20kg x 5
    40kg x 5
    51kg x 5
    51kg x 5
    51kg x 5
    51kg x 5
    51kg x 5

    Snatch Grip Push Presses
    20kg x 5
    30kg x 5
    35kg x 5
    35kg x 5
    35kg x 5
    35kg x 5
    35kg x 5

    Accessories
    Lat Pull downs SS with Hammer curls, 3 rounds

    Conditioning: None

    Notes: Front squats...8 reps..have not done that many reps in a squat since last summer, it was pretty much like conditioning. Snatch Grip RDLs, this is a new movement to me, I bent too much at the knees....work in progress.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  6. #1176
    Registered User Cantplankwell's Avatar
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    Mid week mix

    Weight in: no

    Warm Up: Skipping rope, stumbled thru two sets of 100 singles LOL. Catalyst athletics warm up, PVC pipe stretches


    Clean and Jerk
    20kg x 3
    20kg x 3
    20kg x 3
    50kg x 2
    53kg x 2
    55kg x 2
    57kg x 2
    59kg x 2

    Jerk Dips
    68kg x 3, x 3

    Overhead Squats (Pause 3 seconds at the bottom, and the top)
    20kg x 3
    20kg x 3
    30kg x 3
    35kg x 3
    40kg x 2
    43kg x 1
    43kg x 1
    43kg x 1

    Accessories: No

    Conditioning; No

    Notes: Again, cleans are easy...all were "power"..."no jump", push jerks were good...this may be getting easier, probably because I did not do a lot of lower weight sets. The overhead squats...these It depends largely on how I feel, today was not too bad..these were all relatively easy, but you dont want to go a "bridge too far" here..this is so much about good clean reps.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  7. #1177
    Quixote from Far East Samraiwise's Avatar
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    Glad, it seems like you are doing GREAT!!

    Even in Tokyo with its mildest winter, touching a cold bar makes me cower every morning workout. How could you do this in where live!!

    Well, wish you a happy new year and enjoy your freezing torture!! while I'm gonna crawl back into my warm futon.

    *Samurai Break=Failed Bench Escape ♠308lb(140kg) video!!
    http://www.youtube.com/watch?v=U8eIkpZ29u0
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    *My journal https://forum.bodybuilding.com/showthread.php?t=4832373
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  8. #1178
    Still Pounding! TM79's Avatar
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    Some solid sessions going on in here CPW. I just had to google "snirt". Not kidding... Yeah, having that in the garage would be a good enough reason to go to the gym to me. Not to mention that bone chilling cold weather that you guys get. Shoot, I pretty much throw in the towel if it gets down into the 20's here. The little space heater just can't keep up and my warm southern extremities start to go numb around there... Glad to hear that your lifts are moving along. I hope you all had a great Christmas and have a happy new year! Keep up the great work my friend!
    Male/38/5'10"/175 lbs
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  9. #1179
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post

    Notes: Could not make it to hockey tuesday night (they lost without me )
    Defensive D-men are important!
    Happy new year in advance!
    Lifting. Hockey. Headbanging.

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  10. #1180
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Some solid sessions going on in here CPW. I just had to google "snirt". Not kidding... Yeah, having that in the garage would be a good enough reason to go to the gym to me. Not to mention that bone chilling cold weather that you guys get. Shoot, I pretty much throw in the towel if it gets down into the 20's here. The little space heater just can't keep up and my warm southern extremities start to go numb around there... Glad to hear that your lifts are moving along. I hope you all had a great Christmas and have a happy new year! Keep up the great work my friend!
    Thanks TM, some of those snirt clods are hard as the hobbs of hell, they hurt if you kick them LOL. Yes for sure I am getting sick of the cold out there and its only Dec. I have a big kerosene heater but it will only raise the temps about 5-10 in there. We had a very nice holiday, it was quiet...thanks again!


    Originally Posted by StinnerOzz View Post
    Defensive D-men are important!
    Happy new year in advance!
    Thanks Stinner, hope you achieve plenty of goals in the gym and on the ice in 2019!
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  11. #1181
    Registered User Cantplankwell's Avatar
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    Clean and Jerk Day

    Weigh In: No:

    Warm Up: skipping rope, 100 singlesx2, Catalyst athletics warm up, pvc pipe work

    With the 20kg bar, no jump cleans and various overhead squats,presses and jerks...just messing around trying to loosen up.

    Clean and Jerks
    20kg x 3
    51kg x 1
    53kg x 1
    55kg x 1
    57kg x 1
    59kg x 1
    61kg x 1 (PR) See video 1
    63kg x 1 No Lift..big press out
    63kg x 1 No Lift ...less press out
    63kg x 1 No Lift....a little press out See video 2

    Video 1 PR


    Video 2 No Lift


    Squats
    20kg x 5
    71kg x 6
    71kg x 6
    71kg x 6
    71kg x 6

    Accessories: No

    Conditioning: No

    Notes: Today was my attempt at a clean and jerk PR. I came away VERY disappointed. The minimum I felt I could accept was 61kg (and this lift is just barely there)...previous I think was 60kg from around 2 years ago...but my old notes are a bit fuzzy. There is also the question of just what kind of lift that 60 would have been...back then I new even less than what I know now...so it was probably not a good technical lift, and If I am pressing out now...It was probably way worse then. Anyway I am not happy with today's 61... it is freaking sloppy. I agonized during dinner about whether I should put it up (I was grouchy and short tempered LOL)...since I have to record the lift here and call it a PR...up it goes in keeping with transparency...and honesty. I decided to post the best of the no lifts...which illustrates my issues with soft elbows when receiving. Strength is not the issue here because I easily press it out...and then stand up...it is a combination of technical errors that I have to find a way to fix, this is where a good coach is a big help. Anyway I have to research this..have a pretty good idea of what to do, I will decide over the next few days whether I will make another attempt later in the week or go into my next cycle which is basically a reset and go back to fundamental strength/hypertrophy for a few months. Thanks for commiserating by reading this.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  12. #1182
    Registered User HomeGymChains's Avatar
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    Commiserating.

    Maybe we can all just say about 2018... “Could have been worse.”

    Best wishes for 2019.
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
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  13. #1183
    Registered User Cantplankwell's Avatar
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    Originally Posted by HomeGymChains View Post
    Commiserating.

    Maybe we can all just say about 2018... “Could have been worse.”

    Best wishes for 2019.

    Thanks!, same to you. For the most part 2018 was modestly successful in the gym. 2019 will have challenges of course...most of them will be met head on.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  14. #1184
    Registered User Cantplankwell's Avatar
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    Yesterday

    Rowing intervals on C2 rowers, Row 25 calories , rest 30 seconds, x 10, Total 250 Calories...4400m

    Today
    Workout plan A)


    Weigh In: 181.4lbs

    Warm Up, skipping rope 100 singles x 2, abbreviated Catalyst Athletics warm up, pvc pipe work

    Front Squats
    20kg x 8
    40kg x 5
    50kg x 3
    58kg x 8
    58kg x 8
    58kg x 9

    Snatch Grip RDLs
    20kg x 5
    40kg x 5, x 5

    Snatch Grip Push Press (Behind the neck)
    20kg x 5
    30kg x 5
    36kg x 5, x 5

    Accessories

    Tricep Cable Push downs SS with Barbell curls, rest 30 seconds.....x 3

    Conditioning: no

    Notes: First work out of the year, the second for this work out "A": Back to basics with a bias towards weightlifting. Front squats...just keep adding reps every week...weight will stay the same for awhile. The RDLs..dropped the weight back to 40kg because I was not executing the lift properly...I think I have it now. 181 lbs...I was expecting 185 or so...this was a nice surprise...will start to turn the screws on my diet very soon. Would like to be 169 (77kg weight class) or less by end of march, wife does not want me looking as scrawny as I was last August (163lbs or so)I have noticed that my legs and butt are getting bigger...this is a result of the massive volume of front/back/oh squats, cleans snatches and various pulls..Even though I rarely exceeded 5 reps in any one set in the last 4 months....the total effect of all of the "floor to rack, or overhead" work using legs/hips/glutes is a chit ton of volume on a weekly basis. Some folks have leg day once a week...I have leg day 3 times a week. The best part about it is my knees and hips are not sore at all even factoring hockey in...its all volume mainly 70 to 80%...which is completely manageable, this is good news!

    The year in review

    2018 Campaign PRs

    Bench Press 165lbs (April 2108)
    Snatch; 50kg October 2018
    Clean and Jerk; 61kg December 2018.
    Front Squat 75kg x 4 December 2018 (Most for 4 reps)
    Back Squat 90kg x 4 December 2018 (Most for 4 reps)
    Weight Loss March to August 2018, went from just under 190 to 163lbs (This killed my strength progress)

    Goals for 2019

    Bench Press 185lbs
    Snatch 65kg
    Clean and Jerk 85kg
    Get the above two oly lifts as silky smooth as possible.
    Front squat 85kg x 3
    Back Squat 100kg x 4
    Maintain Approx 77kg for most of the year
    Add a little muscle here and there (look a little better in the mirror)
    Compete in an olympic lifting meet. (If I can find a coach to take me on)
    Cycle 1000km
    A point per game in hockey (be dangerous)


    Good luck in your goals, and thanks for dropping by and leaving your positive comments.

    CPW
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  15. #1185
    Registered User Cantplankwell's Avatar
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    B) Session

    Warmup: skipping rope 100 singles x 2, abbreviated Catalyst Athletics warm up, pvc pipe works

    Overhead Squats
    20kg x 5
    20kg x 5
    30kg x 5
    36kg x 3
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5


    Flat Bench Press
    20kg x 8
    40kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Barbell Rows
    20kg x 8
    40kg x 8
    40kg x 8
    40kg x 8

    Accessory Work

    Dips (Band Assisted) SS with Band Face Pulls, rest 1 min...x 3

    Conditioning: No

    Notes: 8 reps is a lot of reps to me .
    "every day is leg day"

    "Beware the fury of a patient man"

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  16. #1186
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    Last night : 35 minutes on the spin bike. Nothing special..just burning calories.



    Today Earlier
    Session C

    Weigh in: 180.0

    Warm Up: Skipping rope...stumbled thru two sets of 100 singles..clowns feet today. Abbreviated Catalyst Athletics warm up. PVC pipe work

    Squats Week 2 in the new cycle 4 sets of 6 @72% (new TM is 102kg)
    20kg x 5
    50kg x 4
    60kg x 3
    68kg x 2
    73kg x 6
    73kg x 6
    73kg x 6
    73kg x 6

    Clean Pulls
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Push Presses
    20kg x 5 strict
    20kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Accessory Work

    Underhand close grip cable pull downs (12) SS with hammer curls (8)...rest 1 minute....3 rounds.

    Notes: This was nice to get through this simple routine in about 1 hour including a warm up..early in the morning none the less, usually door to door my "weightlifting" regimen takes nearly 2 hours, so this was a nice change. The hard part was the 2- minute max rests...with all the reps (anything 3 or more is aerobics to me) so I was a bit gassed. Sore all over...this is good. The push presses I really did my best to concentrate on a good snappy lockout...time to get rid of those rubbery elbows/and soft lock out which is hampering my attempts for a jerk 1rm. I also tried a slightly wider grip in the clean pulls...this resulted in a somewhat higher strike / brush on my thighs (its all trigonometry)...which I was not ready for, so now I will have higher bruises LOL, it was a bit smoother though thats for sure.
    "every day is leg day"

    "Beware the fury of a patient man"

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  17. #1187
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    Feeling that high-rep conditioning work, huh? LOL - I know what you mean though. It SUCKS when 8 reps is both heavy and high rep. That's like the worst range because it's both.
    Lifting. Hockey. Headbanging.

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  18. #1188
    Still Pounding! TM79's Avatar
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    Great work going on in here CPW. Your goals look good for 2019. On your C&J PR attempt, the video looked pretty good to me. I didn't really see the press that you were talking about. Solid work either way. I was laughing reading your comments about higher reps. That's about all I do nowadays so I can give you some hope. Once you get used to doing higher reps, the lower rep sets seem much easier and much more doable because you have really built up your conditioning/work capacity. Hang in there and you'll be fine. Glad to hear that you're sore. That is a good thing.
    Male/38/5'10"/175 lbs
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  19. #1189
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Feeling that high-rep conditioning work, huh? LOL - I know what you mean though. It SUCKS when 8 reps is both heavy and high rep. That's like the worst range because it's both.
    Originally Posted by TM79 View Post
    Great work going on in here CPW. Your goals look good for 2019. On your C&J PR attempt, the video looked pretty good to me. I didn't really see the press that you were talking about. Solid work either way. I was laughing reading your comments about higher reps. That's about all I do nowadays so I can give you some hope. Once you get used to doing higher reps, the lower rep sets seem much easier and much more doable because you have really built up your conditioning/work capacity. Hang in there and you'll be fine. Glad to hear that you're sore. That is a good thing.

    Thanks for the positive words on the high reps...it went easier tonight, last week was a bit of a shock. the no lift is that little bit of elbow straightening up just before I stand back up, you really notice it on my left arm, I am pretty sure you have to receive with locked out elbows...I would be cool if Norwhichgrad or Oly8lifter would look at the video and chime in.
    "every day is leg day"

    "Beware the fury of a patient man"

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  20. #1190
    Registered User Cantplankwell's Avatar
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    Today

    Weight in:178.6lbs

    Warm Up: Skipping rope: 100 singles x 2, Catalyst athletics warm up, some pvc pipe work

    Front Squats
    20kg x 5
    40kg x 5
    50kg x 3
    58kg x 9
    58kg x 9
    58kg x 9
    58kg x 9


    RDLs-Snatch Grip
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Snatch Grip Push Press
    20kg x 5
    37kg x 5
    37kg x 5
    37kg x 5
    37kg x 5
    37kg x 5


    Accessory Work

    Tri Set: Lat Pull downs + Dumbbell Front raises + Dumbbell side Laterals 3 rounds

    Conditioning: No

    Comments...the 9 reps on the FS went a little better than I anticipated. Stuck with my weight on the RDLs, still trying to get the fine points on this lift figured out.
    "every day is leg day"

    "Beware the fury of a patient man"

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  21. #1191
    Registered User Payton1221's Avatar
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    Originally Posted by Cantplankwell View Post
    . . . wife does not want me looking as scrawny as I was last August (163lbs or so)
    Our wives have something in common ;-) My wife was loving the fairly defined abs but she couldn't get over the gaunt face

    Originally Posted by Cantplankwell View Post
    .Cycle 1000km
    "Payton-approved!"

    I have the advantage or warmer climes but I zeroed out my bike computer and was able to log my first 20 miles this weekend (13 sat with 7 on Sun w/one very steep hill).
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  22. #1192
    Still Pounding! TM79's Avatar
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    Nice work yesterday CPW. Sets of 9 reps on FS? Just to clarify, my comments on high rep sets do NOT include that lift. That is just torture.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
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  23. #1193
    Registered User shaneinga's Avatar
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    Great work in here CPW. Goals for the new year look good man.
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  24. #1194
    Registered User Cantplankwell's Avatar
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    Originally Posted by Payton1221 View Post
    Our wives have something in common ;-) My wife was loving the fairly defined abs but she couldn't get over the gaunt face


    "Payton-approved!"

    I have the advantage or warmer climes but I zeroed out my bike computer and was able to log my first 20 miles this weekend (13 sat with 7 on Sun w/one very steep hill).
    Awesome! New years day I probably could have gone out...it was like 50 some degrees here!

    Originally Posted by TM79 View Post
    Nice work yesterday CPW. Sets of 9 reps on FS? Just to clarify, my comments on high rep sets do NOT include that lift. That is just torture.
    Its not that bad..really!

    Originally Posted by shaneinga View Post
    Great work in here CPW. Goals for the new year look good man.
    One foot in front of the other!!
    "every day is leg day"

    "Beware the fury of a patient man"

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  25. #1195
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    last night

    Mens league hockey...we got blanked 5 zip. We had no offence...we had no defense..all we did was run around in circles while they took advantage. Believe me I was no spark.

    Huge weight fluctuation. I had a drop of about 5 lbs in the last 24 hours! :O This must be some kind of dehydration thing brought on by playing hockey last nite. I have never weighed in the morning after.
    "every day is leg day"

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  26. #1196
    Registered User Cantplankwell's Avatar
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    This morning...earlier...way earlier....way too earlier

    Weigh in 177.4lbs

    Warm up: Skipping rope, 100x2 singles. Very abbreviated Catalyst athletics warm up, play with the pvc pipe for a minute.

    Overhead Squats...pause at the bottom/pause at top 3 seconds...locked out.

    20kg x 5
    20kg x 5
    20kg x 5
    35kg x 3
    42kg x 3
    42kg x 3
    42kg x 3


    Bench Press
    20kg x 7
    20kg x 5
    40kg x 4
    50kg x 6
    50kg x 6
    50kg x 6
    50kg x 6

    Barbell rows
    41kg x 8
    41kg x 8
    41kg x 8


    Accessory Work

    Overhead tricep cable extensions SS with dumbbell hammer curls SS with put the garbage out. Rest 30 seconds...3 rounds

    Notes
    OHS was easy..just add weight a little at a time, 5 reps is too many.it should be no more than 3 building towards a beastly single of 60kg I hope this winter... Every set begins with a behind the neck push press.

    Bench press...forgot how much fun these are...challenging and fun. Content to just keep adding reps for now.

    Barbell Rows...Not really a big fan of these, I think bench or landmine rows might be better at some point, keep adding a kg or two here and there.
    "every day is leg day"

    "Beware the fury of a patient man"

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  27. #1197
    Registered User shaneinga's Avatar
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    Good looking work CPW. I can understand the dislike of the BB row. I like them but they can be hard on the lower back.

    5 pound loss in a single game of hockey is nuts. Must have been sweating hard.
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  28. #1198
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Good looking work CPW. I can understand the dislike of the BB row. I like them but they can be hard on the lower back.

    5 pound loss in a single game of hockey is nuts. Must have been sweating hard.
    Thanks Shane, I am looking at other alternatives to the row, bench rows might be the answer. Your entire body is supported in the bench row. I can see how folks who can rep 200lbs on any type of row might suddenly disappear from the forums LOL. Right now the weight I am using is no problem...for now.

    When I get off the ice my equipment...all of it is soaked..I look like I just jumped in a lake. The next day the weight bounced back, but not up to where it was. I think the next day my body was probably re-absorbing water that was shed, If I measured my urine output...I bet it was lower than normal as I recover. I have no idea.
    "every day is leg day"

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    Today, earlier

    Weigh in 176.4lbs

    Work out C)

    Warm Up: Skipping rope...200 singles in one go. Abbreviated Catalyst athletics warm up.

    Back Squats
    20kg x 5
    50kg x 4
    70kg x 3
    75kg x 2
    77kg x 5
    77kg x 5
    77kg x 5
    77kg x 5

    Clean High Pulls
    41kg x 5
    41kg x 5
    41kg x 5
    41kg x 5
    41kg x 5

    Push Presses
    20kg x 5
    35kg x 5
    41kg x 5
    41kg x 5
    41kg x 5
    41kg x 5
    41kg x 5


    Assistance Work

    Dips (band assisted)x 8 SS with Band Face Pulls x 12...rest 1 minute....3 rounds.

    Conditioning: No

    Notes:

    -16C (or 8F) in the garage this morning. My kerosene heater brought it all the way up to -5C by the time I finished, by which time I was sweat soaked anyway. Good thing I keep my bar inside.

    Weight continues to drop. I may have to readjust my calories upward...somewhat..if my weight is dropping more than 1 lb per week. Ill decide Monday, dont want it to drop too fast.

    Squats: this was 4 sets of 5 @ 76.5% of the 102kg training max.

    Clean Pulls...still working on making this buttery smooth and snappy..High pulls..this means almost to chest level.

    Push presses....better lock outs. I am trying to train my hip and leg drive better. I know I had a good rep if the pressing part is brief...and almost completely effortless.

    Next week de-load for everything but the bench press. If I feel up to it there will be some pick up hockey possibly on sunday.
    "every day is leg day"

    "Beware the fury of a patient man"

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  30. #1200
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    Sunday: 90 minutes worth of pick up hockey with some new folks I met...through a teammate on my Tuesday night league.

    Tuesday: Regular mens league hockey....finally a convincing win, however 1/2 the team was gutted in the annual trade, also the goalie was a call up...he is good. We got some speedy guys now, but our actual new goalie who is coming back from injury in two weeks is pretty weak...he is an older guy that is too heavy, he should just hang it up IMHO before he gets hurt permanently.


    Today;
    Workout "A" DELOAD WEEK

    Weight in:178lbs

    Warm Up: Skipping rope..stumble thru 200 singles. Very abbreviated Catalyst athletics warm up

    Front squats
    20kg x 5
    40kg x 10
    40kg x 10
    40kg x 10

    Snatch High Pulls
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Snatch Grip Push Press
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Accessory Work
    Tricep Cable Pull downs SS with Preacher Curls

    Conditioning: Not necessary

    Notes: Busy few days, work caused me to put this off from Monday to today, as a result I have to compress the rest of the week in the gym.

    Not Sure if RDLs are going to be the thing for me. So I did some snatch high pulls...real light. The snatch pulls just work more stuff, and is a great way to keep in touch with my weightlifting efforts, which are on the back burner till April

    Have not done preacher curls since high school, I wiped the dust off my GHD stand () and used it for the pads with my 48" straight bar. Not sure if I really "felt" it, will give it another go next week.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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