First Journal entry

[Cantplankwell]

I'm pretty sure I have a decent pice of PVC pipe somewhere lying around ... I should try to do some of the introductory movements in the privacy of my own garage to avoid feeling self-conscious . I'd love to join a club but I just don't have enough free time ... in a way taking a week off and working at it intensively would work better for me, although I could imagine hating the movements by the end of that week


Good strong clean pulls, and blended with those front squats = looking good for pushing your clean PB

Most Oly seminars are one or two days on a weekend. I think if you wanted to do this and could not find a seminar would be to just do complexes with a PVC pipe, then maybe a steel bar,( I also have a 15lb rogue technique bar as well) I also made some technique plates out of 3/4" plywood.

Beginners Snatch Complex: Floor to overhead+overhead squat+snatch balance+ hang snatch

CnJ: Look for California Strength learn to clean on youtube, + push jerks

These would be good warm ups with low weights regardless of what you are doing.

Its how I re-learned starting last summer...no coaching available for me.

Hopefully this will help, overhead work is going to be the bane of my existance tho.

What's easy about the pyramidding, reaching your weight goals? Wondering if you're ready to start adding weight? Maybe add an extra rep or two throughout the warmups, then hit your highest number. That'll add to the volume, tonnage, and would logically have you enter your final set with a bit more muscle exhaustion. Lowering rest time does help intensity too, as you mentioned.

The interval pyramid is something I do on a concept "C2" rowing machine. I row 100m rest a minute, then row 200m and so on up to 500m and work my way back down again, it ends up being at least 2500m in apparent distance. I could do a number of things which is increase the rate at which I am rowing...(moving the imaginary boat faster), i could reduce the rest periods by 5 second increments. Or once I get back down to 100m (the 9th interval), I could start the whole thing over. Rowing a decent distance hard is one of the most demanding conditioning workouts going. Having a strong bench-row or pendlay row would definitely help.

[TM79]

Good job the other day CPW. I really like doing hang power cleans. Probably because it doesn't require as much technique. Hang squat cleans would be a train wreck for me though. Good attempts at those, FS and CGPB. Those will definitely get the triceps on the fast train to Pump City!

[Cantplankwell]

Good job the other day CPW. I really like doing hang power cleans. Probably because it doesn't require as much technique. Hang squat cleans would be a train wreck for me though. Good attempts at those, FS and CGPB. Those will definitely get the triceps on the fast train to Pump City!

Hang cleans are hard-power or otherwise as you cant rely on some of the acceleration from the floor. You are starting in a disadvantageous position...like starting on a hill, or asking me what comes after K in the alphabet...I have start at A and sing the alphabet song in my head to get it right.

I am looking forward to working in 4th upper body arm/shoulder day once Hockey is done it would be a pleasantly distracting different way to fight gravity, its a nice break to do some bodybuilding kind of stuff.

[Cantplankwell]

Snatch Day

Warm up: skip rope: bust out 200 singles. Everett warm up, pvc pipe work, pull aparts dislocations.

Snatch complex: snatch+hang snatch=1 rep

17kg, 5 sets of 3


Snatch Pulls

45kg, 5 sets of 3


High Bar Back Squat

60kgx5
70kgx5
80kgx3
82kgx5
82kgx5
82kgx5


Accessory Things

Snatch Grip Push Press
35kg, 3 sets of 6

Lu Side Laterals
8kg in each hand, 3 sets of 10

Front Dumbbell Raises
20lbs DBs 3 sets of 10


Notes

Needed an easier technique session tonight focusing more on getting under the bar quicker, I would say it was partially successful, still too slow and still lift the bar very high. There were a couple of good snappy fast reps here and there tho..chalk it up to inexperience. Tomorrow nite hockey, 9pm game for a change.

[StinnerOzz]

Good luck at hockey, get your GWG! I play as well, let's go get 'em!

[RT1957]

Putting in some good work CPW!!...love to see more weight lifting vids...love to watch people do the snatch

[Cantplankwell]

Putting in some good work CPW!!...love to see more weight lifting vids...love to watch people do the snatch

Hey RT!, My next video I would like to post something new, like a major improvement in my form or maybe a new PR. There has only been a few small changes, like not jumping so much in the snatch. For now I am working backwards, and sideways a little...drilling down, to start fixing all the flaws (some little, some big) that are going to either injure me, or keep me from moving forward. I never realized it till the last several years but I have a tendency to be a perfectionist . Further more I am not even sure if I know what I am talking about half the time!

[Cantplankwell]

Last nite

Regular Mens League Hockey

Ended up in a draw....after we came back a couple of goals. Good back and forth game, not my best though getting caught flat footed while a faster guy skated around me, and another time screening the goalie causing their snipe to be buried. Plain and simple...just a little too slow last nite.

About 25 minutes of ice time for me.

[StinnerOzz]

Last nite

Regular Mens League Hockey

Ended up in a draw....after we came back a couple of goals. Good back and forth game, not my best though getting caught flat footed while a faster guy skated around me, and another time screening the goalie causing their snipe to be buried. Plain and simple...just a little too slow last nite.

About 25 minutes of ice time for me.

Can't win 'em all, a hard-fought tie is fully acceptable and a moral victory at times. We got blasted last night. Our goalie went on a non-save streak and the game just got out of hand.

[Cantplankwell]

Can't win 'em all, a hard-fought tie is fully acceptable and a moral victory at times. We got blasted last night. Our goalie went on a non-save streak and the game just got out of hand.

Sorry you got spanked

Worse thing about last night was that short fat guy that can skate like the wind, he got a good wind up I bobbed... he weaved, and I got caught watching the puck.......

[Cantplankwell]

Bench Press Day 531

Training Max: 156lbs

Warm up; Skipping rope 200 single ups. wrist-elbow-arm circles, band pull aparts, dislocations

Bench Press

65lbs x5
80lbs x5
95lbsx3
75%x5, 117lbs
85%x3, 132lbs
95%x1, 150lbs +1, ********PR*************

Accessory Work

BBB Bench Press: 100lbs 3 sets of 10
Dips, Band Assisted, 3 sets of 7
Chins, Band Assisted, 3 sets of 6
Pendllay Rows; 80lbs, 3 sets of 8

Conditioning: Shovel the driveway out

Notes:

I did not realize 150lbs was a PR till after when I went back to see what my max was before my last reset.

Dips are strong going up....pushingd, its lowering down that I am weak...I tried a few at BW and thats what I found.

Chins, I did my best with doing slow negs on the way down

[StinnerOzz]

How are those chins feeling?

[TM79]

Great work the last few sessions CPW! Congrats on that bench PR! Moving along on that lift. At first I was wondering whose journal I was in when I saw nothing but powerlifting in that last session.

[Cantplankwell]

How are those chins feeling?

Like squats, there is something missing. With the squats its glute/ham involvement below parallel..I am working on that.

With the chins I am all arms...shouldn't there be some back shoulders and lats?...not feeling that so much...I need to recruit that stuff, there is something wrong with making that stuff work together. Plus it did not help to put on weight in the last 2-3 months, some of that has got to be muscle somewhere hopefully.

Great work the last few sessions CPW! Congrats on that bench PR! Moving along on that lift. At first I was wondering whose journal I was in when I saw nothing but powerlifting in that last session.

Thanks TM, yes I am still doing 531 for benching..and doing some accessory stuff for upper body. Problem with the Oly stuff is it does nothing for chest and arms...where I am hopelessly weak.

[Cantplankwell]

Some pick up hockey with friends after work tonight. Out of 60+min of time I had 30+min of movement...good work out, and lots of fun.

[Cantplankwell]

Well I am zonked after another shiddie night of sleep, and I have had enough of it. I think this is about 2 or 3 weeks of this off and on. During the holidays I noticed that I had the best sleep I have had in awhile, around that time I was too busy to play hockey, and had a cold, also my lifting became sporadic during this period. I put one and one together.

I think its time to take an extended de-load in the weight room, possibly several weeks. In reality I think I have only missed two weeks out of the last 7 or 8 months anyway.

Reasons:

I dont sleep, my mind is constantly racing because:

Stress at home
Stress at work
Hockey Late at night on Tuesdays, when it should be some sort of recovery day.
I fall asleep as soon as I sit down in the evenings,
Carpal Tunnel is bothering me again, especially my right side

Stress at home is a huge factor, to put it frankly one of my sons is battling mental illness, it takes all of my patience to deal with this situation, I am optimistic he will recover...he is beginning to get the help he needs...it will be a long road for him. I cant help him if I am tapped out.

The other culprit is Tuesday nite hockey, I get home around 11:30 or later on late game nights...I am awake until probably 1 or later. Then up for 6 or earlier. There are about 6 or 7 games left on Tuesday nights..then the season is over. You dont quit on a team sport, so I need to concentrate on that and I cant if I am tired before I hit the ice. I also stand a very good chance of getting injured if I am not on my toes. Thursday pick up hockey will remain, it too goes until mid march, its easy and social so I will keep it, but skip if I am feeling its too much that day.

So I am going to have to feel my through the next 6 to 8 weeks, starting by spacing my work outs much further apart, I am putting off CnJ day till monday now, then waiting 3 or 4 days till Bench day etc. I am also cutting more sets out, I may only do two sets of squats for example, 3 or 4 of Snatches in a light complex of 2 reps, and few if any accessories. Even if I feel good I am not touching the rowing machine, I will go for a walk, or do an easy ride on the spin bike instead.

Its all good, any athlete has to down coast downhill for awhile in order to have a run at the next hill.

[fittofattofit]

Most Oly seminars are one or two days on a weekend. I think if you wanted to do this and could not find a seminar would be to just do complexes with a PVC pipe, then maybe a steel bar,( I also have a 15lb rogue technique bar as well) I also made some technique plates out of 3/4" plywood.

Beginners Snatch Complex: Floor to overhead+overhead squat+snatch balance+ hang snatch

CnJ: Look for California Strength learn to clean on youtube, + push jerks

These would be good warm ups with low weights regardless of what you are doing.

Its how I re-learned starting last summer...no coaching available for me.

Hopefully this will help, overhead work is going to be the bane of my existance tho.

I just had a look at some of their vids and the first one that popped up had a guy doing a 210kg C&J
I've bookmarked those and are going to watch them at leisure!

Bad luck about the game although a tie is a respectable outcome even if you didn't feel you shined
Good job on the squatting and congrats on the bench PR!

Well I am zonked after another shiddie night of sleep, and I have had enough of it. I think this is about 2 or 3 weeks of this off and on. During the holidays I noticed that I had the best sleep I have had in awhile, around that time I was too busy to play hockey, and had a cold, also my lifting became sporadic during this period. I put one and one together.

I think its time to take an extended de-load in the weight room, possibly several weeks. In reality I think I have only missed two weeks out of the last 7 or 8 months anyway.

Reasons:

I dont sleep, my mind is constantly racing because:

Stress at home
Stress at work
Hockey Late at night on Tuesdays, when it should be some sort of recovery day.
I fall asleep as soon as I sit down in the evenings,
Carpal Tunnel is bothering me again, especially my right side

Stress at home is a huge factor, to put it frankly one of my sons is battling mental illness, it takes all of my patience to deal with this situation, I am optimistic he will recover...he is beginning to get the help he needs...it will be a long road for him. I cant help him if I am tapped out.

The other culprit is Tuesday nite hockey, I get home around 11:30 or later on late game nights...I am awake until probably 1 or later. Then up for 6 or earlier. There are about 6 or 7 games left on Tuesday nights..then the season is over. You dont quit on a team sport, so I need to concentrate on that and I cant if I am tired before I hit the ice. I also stand a very good chance of getting injured if I am not on my toes. Thursday pick up hockey will remain, it too goes until mid march, its easy and social so I will keep it, but skip if I am feeling its too much that day.

So I am going to have to feel my through the next 6 to 8 weeks, starting by spacing my work outs much further apart, I am putting off CnJ day till monday now, then waiting 3 or 4 days till Bench day etc. I am also cutting more sets out, I may only do two sets of squats for example, 3 or 4 of Snatches in a light complex of 2 reps, and few if any accessories. Even if I feel good I am not touching the rowing machine, I will go for a walk, or do an easy ride on the spin bike instead.

Its all good, any athlete has to down coast downhill for awhile in order to have a run at the next hill.

Sorry to hear about al the stress in your life and the family situation are the toughest and most heart-rending to deal with. Irregular sleep doesn't help either. You've been putting on a lot of training including on the ice so it sounds like your body is telling yo to back off a little and recover

[RT1957]

I would say since lifting is to support your Hockey goals then backing off and being rested will serve you better....maybe just cut your volume in half and get some blood flow and not really tear yourself down....we can only handle so many different stresses!! Sorry to hear about your son...I hope he gets better soon

[StinnerOzz]

Sucks to hear man, take whatever time away from whatever you need to in order to help. I've been through some incredibly tough stuff in recent years and even the gym was no escape half the time. I couldn't ever see giving it up for fear of regression, but aside from that I was really just happy to get through each lift. If that isn't standing in your way, then for sure take a break! There were times when even hockey was hurting my spirits, but of course being a cog in the system I couldn't let my team down. I suspect you're in the same boat, or that at least remains your escape despite the troubles it may bring (sleep, etc.).

Always look at the good which remains, though, don't forget! Too many seem to forget that and only focus on the negatives, which is understandably easy to do, but it's the positives that help you endure, overcome, etc. Even when things are going great I can always come up w/reasons why everything sucks, but I guess I try to cloud my perception with too many good vibes

[Cantplankwell]

Thanks guys, I will be taking this week off and de-loading (ramping back up) next from the weight room, also will probably be avoiding the forums as well, when I read whats going on I feel like I need to get out to the garage to make my contribution. As sleep has been an ongoing problem in recent years I have previously done some research; In the evening I need to avoid "blue light" screens; TVs, Laptops phones etc for a few hours before sleep. Also have to make more time to sleep, like getting to bed at 9 or 930 instead of staying up later, caffeine is a no no after lunch as well...there is a ton of things to both do and avoid which unfortunately aren't compatible sometimes with modern living.

[StinnerOzz]

Thanks guys, I will be taking this week off and de-loading (ramping back up) next from the weight room, also will probably be avoiding the forums as well, when I read whats going on I feel like I need to get out to the garage to make my contribution. As sleep has been an ongoing problem in recent years I have previously done some research; In the evening I need to avoid "blue light" screens; TVs, Laptops phones etc for a few hours before sleep. Also have to make more time to sleep, like getting to bed at 9 or 930 instead of staying up later, caffeine is a no no after lunch as well...there is a ton of things to both do and avoid which unfortunately aren't compatible sometimes with modern living.

Good luck with it all!

[Cantplankwell]

Snatch Day- DELOAD (Last night)

Warm Up: Skipping rope; 200 singles, Everett Oly Warm up, PVC pipe work

Overhead Squat + Muscle Snatch+ High Hang Snatch- Technique Bar; Couple of Sets

Snatch Balance, Technique Bar, 3x3

Some foot/hand/speed drills

Snatch-NoFeet/Hook Grip: 15kg, 3x3

Snatch Pull 30kg, 5 sets of 3

High Bar Back Squat

40kgx5
50kgx5
60kgx3
70kgx5, x2

Accessory Work

Snatch Grip Press, 20kg, 2x10
Front Later Raise, 10lb dumbbells, 2x10


Notes

Easy session

The foot/hands speed drills were something I found from Waxmans Gym on ATG, basically standing tall on your toes, hands behind your back parallel to the floor, hips out. Snap the arms forward while getting feet transitioned to the receiving position. I guess it is to tune your body for the rapid direction changing that goes on during the lift. It was awkward...easy and fun. I guess I am reasonably fast.

I cut out some sets as well as you can see.

Also some new bits and pieces to add to the gym, a set of 25kg plates. I have read a few times that you should use the reds as often as possible as it gives you a psychological boost. Should I ever compete I dont want the first time I run into them with the 2.5kg spin locks to be in competition, because they look and feel heavy. So get used to seeing and using them.

Picked up an spud econo lat pulley to try out, it was cheap (compared to the 25kg plates!!!) be able to get some cable work in.



Also not pictured, wood gymnastic rings, and straps, I see some of you using these from time to time, I used them a fair bit in crossfit for ring rows and ring dips.


Hockey tomorrow night
Bench press on Wed.

CPW

[Cantplankwell]

Regular Mens League Hockey Tonight

About 25 minutes of ice time logged.

We lost 4-2, they had some lucky bounces. I was way more aggressive and pinched in on several rushes, getting one good shot on net which hit some pipe. Downside... my pairing was -2, I took most of the heat on that with a fluky deflection into our net off my right foot. In another play got steam rolled at the offensive blue line by a bigger dude..the puck got past me... he didn't . Have to go stick shopping tomorrow night, lost another cue along the boards...was my good one to.

Bench Press 531 tomorrow- a deload

Pick up hockey on thursday, clean and jerk on saturday or sunday.

[StinnerOzz]

Those red plates look sexy!

Sucks about the loss but sounds like you played a good game aside from the twig. Can't fight the bounces, as we know. My higher-division team finally won a damn game last night! What kind of stick do you use? Last one I broke was my current best one, blocking a shot at midnight pickup. Like, come on!

[RT1957]

Big deload session and nice new toys for the home gym!!...hope you get your sleep issues worked out looks like you have good plan

[Cantplankwell]

Those red plates look sexy!

Sucks about the loss but sounds like you played a good game aside from the twig. Can't fight the bounces, as we know. My higher-division team finally won a damn game last night! What kind of stick do you use? Last one I broke was my current best one, blocking a shot at midnight pickup. Like, come on!

Gotta luv those IWF colours. 75kgs with IWF collars sitting on the platform just looks heavy.

Big deload session and nice new toys for the home gym!!...hope you get your sleep issues worked out looks like you have good plan

The sleep is a work in progress, I understand as you age bouts of insomnia are normal. It will no doubt get better as playing hockey in the evenings is done, and I go back to working out in the mornings as it warms up.

[Cantplankwell]

Bench Press 531 DE-LOAD

Training Max 156 lbs

Warm Up; skipping rope 200 singles...nothing else

Work Sets

65lbsx5
80lbsx5
95lbsx5

Accessory Work
More Bench Presses 65lbsx10, x3

Pendlay Rows, 65lbsx10, x2

Overhead Tricep Cable Extensions 35lbsx12, x2

Tricep Cable Push downs, 35lbsx12, x2

Dumbbell Hammer curls, 20lb dumbbells, x10, x2


Notes:

the Cable work was performed with the new "spud econo cable" from Rogue, this was an easy set up, works very nice, could really feel a pump with this.

Pick up hockey tomorrow, clean and jerks on saturday or sunday.

CPW

[Cantplankwell]

Yesterday: After work

Some pick up hockey, about 45min of skating there. I think thats it for me for the year on Thursdays with this, its getting really stale. I should have stayed at work and got stuff done, rather than ducking out early.

Not sure what I will do with that day, probably some conditioning, weighted walks (rucking), or get to work training on my bike with a stationary trainer...I maybe should start getting some miles on the clock in prep for the Cancer 200k ride in June.

CPW

[fittofattofit]

The foot/hands speed drills were something I found from Waxmans Gym on ATG, basically standing tall on your toes, hands behind your back parallel to the floor, hips out. Snap the arms forward while getting feet transitioned to the receiving position. I guess it is to tune your body for the rapid direction changing that goes on during the lift. It was awkward...easy and fun. I guess I am reasonably fast.

I cut out some sets as well as you can see.

Also some new bits and pieces to add to the gym, a set of 25kg plates. I have read a few times that you should use the reds as often as possible as it gives you a psychological boost. Should I ever compete I dont want the first time I run into them with the 2.5kg spin locks to be in competition, because they look and feel heavy. So get used to seeing and using them.

Picked up an spud econo lat pulley to try out, it was cheap (compared to the 25kg plates!!!) be able to get some cable work in.



Also not pictured, wood gymnastic rings, and straps, I see some of you using these from time to time, I used them a fair bit in crossfit for ring rows and ring dips.

Love all the complexes and drills ... hand/feet speed drills sound fun to watch h but not to do!
Very cool .... always nice to reward yourself and add gear to the home gym
I love bumper plates and red ones are always the best
I hadn't seen the 'Spud' lat pulley set up before ... thought you were using the word 'spud' like 'potato' but then saw that that's what they're called! Found them on sale in Aus through the Rogue store so I've got them on my watch list now (along with a box for box jumps and a rower)

Notes:

the Cable work was performed with the new "spud econo cable" from Rogue, this was an easy set up, works very nice, could really feel a pump with this.

Pick up hockey tomorrow, clean and jerks on saturday or sunday.

Yesterday: After work

Some pick up hockey, about 45min of skating there. I think thats it for me for the year on Thursdays with this, its getting really stale. I should have stayed at work and got stuff done, rather than ducking out early.

Not sure what I will do with that day, probably some conditioning, weighted walks (rucking), or get to work training on my bike with a stationary trainer...I maybe should start getting some miles on the clock in prep for the Cancer 200k ride in June.

Good to know you're using the Spud cables in anger already!
I suspect getting the biking in will be good .... 200k is a long way and you'll need some mileage under the belt so strengthen the knees and harden the butt

[Cantplankwell]

Clean and Jerk Day DE-LOAD


Warm Up: Skipping rope 200 singles, Everett Oly Warm Up, PVC pipe work

Rack Delivery Drill; technique bar

High Hang Clean-Variation 30kg 5 sets of 3

Clean Pulls; 40kg 5 sets of 3

Front Squats: 40kg 5 sets of 3

Accessory Work

Power Jerk; 30kg 3 sets of 5

Barbbell Curls, 20kg 2 sets of 12

Comments

Easy de-load session to get the blood flowing, there will be a few weeks of this until hockey is over, mainly concentrating on technique. I will be ramping the squats back up tho to making gains territory.

The Hang Clean variation was from standing on the toes, from this awkward position just use your arms to whip yourself under the bar into the full clean. Just a drill to practice using your arms to get under the bar, as opposed to pulling the bar up.

Snatch Day tomorrow possibly, we have a long weekend here.