First Journal entry

[Cantplankwell]

FYI, been lazy of late. This past week was upside down

Was supposed to have taken the family skiing at Mont Tremblant, but it turns out it was glare ice there...so we cancelled. One of my sons and I still wanted to ski, the others did not, so we ended up heading down to Lake Placid to ski Whiteface, which is a lot closer anyway. I did not want to do anything that would cause us to cancel, so stayed out of the weight room, and skipped hockey. At least the both of us got two solid days of skiing in, despite the fact that the conditions were sketchy, especially on the summit. My quads and calves are still burning. If you ever go there dine at "Smoke Signals" awesome BBQ place, great staff, the brisket tacos were unbelievable.

Anyway I should have been pumping air in some of your tires, but I just have not been into it. Dont like writing for the sake of it really have to get a good feel for what you have been doing.

Should be back at it at the latest, week after next.

[Cantplankwell]

This Morning: 30 minute Ruck, BW+20lbs


This evening: Snatch Day

Warm Up, skipping rope: 200 Singles, Everett Oly warm up, pvc pipe work,

Technique bar: overhead squat+snatch balance+ muscle snatch, couple of sets

Beginners Snatch Complex 1; Snatch deadlift(2)+snatch pull(2)+high hang snatch (2), 16kg, 19kg, 24kg, 27kg, 30kg

Snatch Pulls 45kg, 3 x 3

High Bar Back Squats,
40kgx3
50kgx3
60lkgx3
70kgx3
80kgx3
85kgx2

Accessory Work

Snatch Grip Push Press, 20kgx12, 25kgx12,x2

Front Dumbbell Raise, 15lbsx12, x2

Lu Side Laterals, 12lbsx10,x2



Notes:

Another session to know the rust off.

Squats: Just to find out where I should be starting from next back squat session

Weighed in this am, 188lbs, 39.25 waist!!!, added 4" in the last 5 months. Decided to start bringing some rucks back into the mix!

[StinnerOzz]

This Morning: 30 minute Ruck, BW+20lbs


This evening: Snatch Day

Warm Up, skipping rope: 200 Singles, Everett Oly warm up, pvc pipe work,

Technique bar: overhead squat+snatch balance+ muscle snatch, couple of sets

Beginners Snatch Complex 1; Snatch deadlift(2)+snatch pull(2)+high hang snatch (2), 16kg, 19kg, 24kg, 27kg, 30kg

Snatch Pulls 45kg, 3 x 3

High Bar Back Squats,
40kgx3
50kgx3
60lkgx3
70kgx3
80kgx3
85kgx2

Accessory Work

Snatch Grip Push Press, 20kgx12, 25kgx12,x2

Front Dumbbell Raise, 15lbsx12, x2

Lu Side Laterals, 12lbsx10,x2



Notes:

Another session to know the rust off.

Squats: Just to find out where I should be starting from next back squat session

Weighed in this am, 188lbs, 39.25 waist!!!, added 4" in the last 5 months. Decided to start bringing some rucks back into the mix!

In a pinch, try some light aerobic/conditioning stuff between working sets. It's easy enough, gets the heart rate up, burns extra calories, and makes your body work harder afterward and throughout.

Brisket tacos sound awesome, I doubt I'll ever get over there but I'm going to keep my eyes open for such a thing elsewhere. I've never had 'em.

So is "pump your tires" a Canadian thing or a hockey player thing? The only other times I've heard it, it's been from one or the other - LOL

[Cantplankwell]

So is "pump your tires" a Canadian thing or a hockey player thing? The only other times I've heard it, it's been from one or the other - LOL

I have only heard hockey players use the term, American and Canadian, when referring to encouraging or propping up other players. I think it is a good phrase!

[fittofattofit]

So you're 188 ... must be on a bulk
Ha .... taking time of with the family always adds a few kilos for me. Nice that you're back in training it'll disappear soon enough. Loads of technique work and squats are looking good
Very nice that you got to go skiing ... I love skiing with my girls but it's hard to pin them down now that they're older, plus it's a massive expense for me TO take the family

[Cantplankwell]

So you're 188 ... must be on a bulk
Ha .... taking time of with the family always adds a few kilos for me. Nice that you're back in training it'll disappear soon enough. Loads of technique work and squats are looking good
Very nice that you got to go skiing ... I love skiing with my girls but it's hard to pin them down now that they're older, plus it's a massive expense for me TO take the family

I think it was the food over the xmas holidays that did me in. But yes, I have been just eating to feel good and not counting calories, also I am doing very little in the way of conditioning. Positive side is that I have obviously put on some size in the arms, shoulders, butt, traps and legs, there is even a little muscular definition here and there.

In the weight room I have also been taking it easy, as soon as hockey is done, I am hitting it hard. Its time to get that squat to 108 or 110kg even, snatch to 50kg, and CNJ to 80kg. Also get the conditioning going again to get the waist down to 34 or 35" Lots to look forward to.

Its funny now with the skiing, I remember when they were small I would have to let them start down the run first and slowly link wide turns down behind them...it was slow going while they were learning. Now they rocket by me and are waiting at the lift for me, I am too slow for them now, tables have been turned!

[StinnerOzz]

I figured it was hockey moreso than Canada. Since I'd never heard it in my youth playing in the US, I might suspect it originated in Canadian hockey like so much of our other vernacular

It's a beaut, eh!

[Cantplankwell]

Bench Press Day 531 "RE-Load"

TM=156lbs

Warm Up; Skipping rope 200 singles, wrist-elbow-arm circles, pvc pipe works, band pull aparts and dislocations

Working Sets

95lbs x5
110lbs x5
120lbs x5


Accessory Work

Ring Rows; 3 sets of 5, BW

Dips; 3 sets of 5

Overhead Tricep Cable Extensions;
25lbsx10,
35lbsx10,
35lbsx10

Dumbbell Hammer Curls 15lbsx 12, x3

Notes:

2 weeks ago I did a deload for the previous cycle, then last week "zero". So I decided to use today...for this week... to have a step back up or "re-load' before I start my next cycle with a new higher TM of 161lbs, weights are somewhat higher than the deload...its a bit of a psychological boost probably more than anything. Easy stuff.

[Cantplankwell]

this am: 25 minute Ruck, BW+20lbs. I use an MEC backpack that fits two 10lb plates neatly in the laptop pouch, it goes right against my back. Going to have to experiment with the straps because with my heavier spring jacket on, it digs into my shoulders and cuts the circulation off to my arms...gets tingly in the fingers. This backpack also punishes you for even attempting walking with poor posture, its less uncomfortable if you dont "lean" into it while you walk

[Cantplankwell]

Some cardio today

Rowing intervals

C2 Rower Double pyramid interval, 200, 300, 400, 500, 400, 300, 200, 100, 200, 300, 400, 500, 400, 300, 200, 100m 1:05 rest between.

Total distance 5345 meters, avg split 2:08/500m total time...forgot to record that maybe 35 minutes?

Clean and Jerk Session tomorrow.

[Cantplankwell]

Clean and Jerk Day

Warm Up, Skipping rope; 150 singles, catalyst athletics warm up (well most of it), floor to overhead, and rack delivery drill with technique bar


Clean+Front Squat+Push Jerk

40kgx3
45kgx3
48kgx3
50kgx2
55kgx1 (slight press out..{would have got a couple of red lights I think})
60kgx1 (miss on the push/jerk...bailed)

Clean Pull

60kg 3x3


Front Squat, work up to a reasonably difficult double.....about 80%?..and see what sticks! Then some hypertrophy sets.

50kgx3
60lgx2
65kgx2
70kgx2
40kgx10
40kgx10

Accessory Work

Split Press, 20kg 3sets of 5.

Push Press, 40kg 2 sets of 5


Notes:

I have not done any heavier CnJ stuff in a few weeks, hopefully this session sets the stage for some good work next week.

For the clean+front squat+push jerk, I did not set out to do full cleans, my only goal was to "meet the bar" I was happy with the cleans, all were received well above parallel...so it would make them power cleans...the 60kg was received just above parallel, any more weight it would have been a full clean. The front squat was just to practice coming out of the hole anyway. The push jerk, were... well hard work. My weakness are very evident here. Ill keep keepin on.

The Split press is an introduction to dealing with bar in the bottom of the split, this was awkward and unstable. The next step in the progression is to do them with a little dip and drive hop...not easy.

Enjoy your evening

CPW

[grouchyjarhead]

Clean+Front Squat+Push Jerk

40kgx3
45kgx3
48kgx3
50kgx2
55kgx1 (slight press out..{would have got a couple of red lights I think})
60kgx1 (miss on the push/jerk...bailed)

This was one of my favorite combinations when I was weightlifting. It does it all. Nice work!

[Cantplankwell]

This was one of my favorite combinations when I was weightlifting. It does it all. Nice work!

I forget now where I came across it. Its a good one to keep on file. Thanks Grouchy

[Cantplankwell]

This Morning

35 minute Ruck, +20lbs. Picked up the pace, good work out!


This evening

Snatch Day

Warm Up: Row 500m, catalyst athletics warm up, pvc pipe work

With the technique bar and then bare 20kg bar, snatch press+overhead squat+snatch balance. Then some muscle snatches. Several sets of each

Snatch

30kgx5
32kgx4
34kgx3
36kgx2
38kgx1
40kgx1 (Miss)
42kgx1
44kgx1 *****************PR*********!! Video



Snatch Pulls

45kg, 3x3

High Bar Back Squat

60kgx3
70kgx3
75kgx3
80kgx3
85kgx3


Accessory Work

Snatch Grip Push Press
20kgx10
30kgx10, x 2

Front Dumbbell Raises
20lbsx10, x2

Lu Plate Side Laterals
10lb bumper Plate, 10x2


Notes

Needed a straight no frills snatch session...did not bother with much technique. Started slow with lots of slow catches/drops and some stumbles, missed on the 40, but it still felt good to keep it up. Scored a 44kg PR. I still had 2 more lifts in the tank, possible could have got 45 or even 46. Will try again in a couple of weeks for a new PR.

Should be Hockey tomorrow night.

CPW

[StinnerOzz]

That sounds very humbling!

[RT1957]

CPW you've been putting in the work...sorry I've been distracted this last couple of weeks...trying to catch up...

[Cantplankwell]

That sounds very humbling!

I would say it was more trashing! I was destroyed after that. Sometimes those sessions dont look like much, but believe me that type of lifting taxes this old guys CNS to the max. I need that once in awhile tho.

CPW you've been putting in the work...sorry I've been distracted this last couple of weeks...trying to catch up...

No worries RT! I am behind on everyone's journals right now myself.

[Cantplankwell]

Regular Mens League Hockey Tonight

Logging about 25 minutes of ice time, including one double shift of what seemed like 5 minutes where I was trapped in my own end. We pulled off a win in a tight fast game. Again I tallied no points, but had a fair bit of meaningful puck possession.

[Samraiwise]

FYI, been lazy of late. This past week was upside down

Was supposed to have taken the family skiing at Mont Tremblant, but it turns out it was glare ice there...so we cancelled. One of my sons and I still wanted to ski, the others did not, so we ended up heading down to Lake Placid to ski Whiteface, which is a lot closer anyway. I did not want to do anything that would cause us to cancel, so stayed out of the weight room, and skipped hockey. At least the both of us got two solid days of skiing in, despite the fact that the conditions were sketchy, especially on the summit. My quads and calves are still burning. If you ever go there dine at "Smoke Signals" awesome BBQ place, great staff, the brisket tacos were unbelievable.

Anyway I should have been pumping air in some of your tires, but I just have not been into it. Dont like writing for the sake of it really have to get a good feel for what you have been doing.

Should be back at it at the latest, week after next.

Its funny now with the skiing, I remember when they were small I would have to let them start down the run first and slowly link wide turns down behind them...it was slow going while they were learning. Now they rocket by me and are waiting at the lift for me, I am too slow for them now, tables have been turned!

A good father, a lot of love and care about the family skiing. I should follow your good example. And boys grow fast!!

I lately thinking a lot about functional training. I don't think lifting the weight straight up and down, the same movement as for the last 35 years won't alleviate my apprehensions about years ahead after 60.

Wondering about kettle bells or very light weight Olympic lifting. Thanks for the inspirations!!

[StinnerOzz]

Regular Mens League Hockey Tonight

Logging about 25 minutes of ice time, including one double shift of what seemed like 5 minutes where I was trapped in my own end. We pulled off a win in a tight fast game. Again I tallied no points, but had a fair bit of meaningful puck possession.

Congrats on the win. Grinding out wins is good no matter what. Everything counts and is helpful at that point!

[Cantplankwell]

A good father, a lot of love and care about the family skiing. I should follow your good example. And boys grow fast!!

I lately thinking a lot about functional training. I don't think lifting the weight straight up and down, the same movement as for the last 35 years won't alleviate my apprehensions about years ahead after 60.

Wondering about kettle bells or very light weight Olympic lifting. Thanks for the inspirations!!

Thanks you are very kind, I live for my kids, we have had a lot of adventures together. It was really tough to drop #1 off at university this year. Hopefully we can get the other one off next fall, he struggles with independence and anxieties.


Olympic lifting! Just get a 28mm steel bar with some knurling on it. Make sure its at least 52cm long (this is the maximum grip width). You can start with that and have some fun with it, just trying out the various positions...slowly. Also many bar manufacturers make affordable technique bars out of aluminum which range from 2.5 to 10kg or more, again make sure it has the grip width inside the collars of 52mm. Last year I made technique disks out of 19mm plywood, you can glue them together to make them heavier...again just do simple complexes that show you the various positions. Look up Alexei Torokhity, he has lots of how to and detailed instruction videos on youtube, he is very sensible. Remember its not about the weight for us old folks, its a display of human movement, timing and tempo...an art. As far as kettlebells or dumbbells, I have no exposure to learning like that. Above all have fun with it.

[Cantplankwell]

531 Bench Press Day

Training Max 156lbs

Warm Up: skipping rope, 200 singles, wrist-elbow-arm circles, band and pvc pipe dislocations, band pull aparts

5x65lbs
5x80lbs
3x95lbs
65%X5, 104LBS
75%X5, 120LBS
85%x5, 135LBS, +1

Accessory Work

BBB Bench Press; 105lbsx10, x3

Clean Grip Upright Rows;

45lbsx8
50lbsx8
50lbsx8


Overhead Tricep Extensions

45lbsx10,x3


Notes;

Got a +1, this bodes well for this cycle, because I usually struggle a little on the 5s following de-loads, had to do a Dizzy Gillespie face to get it though LOL

Thought I would try some upright rows, they apparently have benefits for those of us that do cleans, it could be called a standing high pull as well. Took it easy because I also heard that it can be bad for your shoulders. Have to think hard on this one.

This session was just a step up from the Wendler "not doing jack sh*t" template, took me 35 minutes, had to because my Mother In Law was visiting for dinner, its all good though!!

[Samraiwise]

Thanks you are very kind, I live for my kids, we have had a lot of adventures together. It was really tough to drop #1 off at university this year. Hopefully we can get the other one off next fall, he struggles with independence and anxieties.

I can tell! *smile*

Olympic lifting! Just get a 28mm steel bar with some knurling on it. Make sure its at least 52cm long (this is the maximum grip width). You can start with that and have some fun with it, just trying out the various positions...slowly. Also many bar manufacturers make affordable technique bars out of aluminum which range from 2.5 to 10kg or more, again make sure it has the grip width inside the collars of 52mm. Last year I made technique disks out of 19mm plywood, you can glue them together to make them heavier...again just do simple complexes that show you the various positions. Look up Alexei Torokhity, he has lots of how to and detailed instruction videos on youtube, he is very sensible. Remember its not about the weight for us old folks, its a display of human movement, timing and tempo...an art. As far as kettlebells or dumbbells, I have no exposure to learning like that. Above all have fun with it.

Thanks for great tips and encouragement m'friend. That's what I want to be confirmed, I mean for us old farts part.....sorry I am just reading a SiFi novel titled "Oldman's War" by John Scalzi which is kinda "Starship Toopers" with Old farts like us........sorry again.

Love upright rows too, unfortunately my elbows and shoulders never agreed with the exercise, should try this time with moderate loads and then it'd work for me too.

[Cantplankwell]

I can tell! *smile*




Thanks for great tips and encouragement m'friend. That's what I want to be confirmed, I mean for us old farts part.....sorry I am just reading a SiFi novel titled "Oldman's War" by John Scalzi which is kinda "Starship Toopers" with Old frats like us........sorry again.

Love upright rows too, unfortunately my elbows and shoulders never agreed with the exercise, should try this time with moderate loads and then it'd work for me too.

My shoulders today are telling me to not do the "upright rows" ever again, went to pull my t shirt off over my head to jump in the shower this morning and I received a shot of "discomfort" I am not used to. So risk/reward analysis is in motion today...along with some Ibuprofen and coffee. That bag or frozen peas that I keep on hand will be my parrot this evening. Funny the similar motion that occurs when I do cleans never bothers me.

[Samraiwise]

My shoulders today are telling me to not do the "upright rows" ever again, went to pull my t shirt off over my head to jump in the shower this morning and I received a shot of "discomfort" I am not used to. So risk/reward analysis is in motion today...along with some Ibuprofen and coffee. That bag or frozen peas that I keep on hand will be my parrot this evening. Funny the similar motion that occurs when I do cleans never bothers me.

Like dips it's a unique exercise. Most of the serious shoulder injuries we tend to suffer are of inner muscles like rotator cuff, not of big ones like deltoid, or ligaments or tendons.

Once you understand the delicate nature of that small inner muscles which once broken takes a very long time to heal or recover completely though, you don't have to quit it all together. Just be a little bit more cautious and do it alternately with an exercise like lateral raise with very light weight. Or using dumbbells or a cambered “W” shape bar like people use for arm curls might help you find your comfot zone/range and prevent unnecessary rotator cuff impingement. Videos for women fitness shows often not upright but lying down lateral raise with a very small iron dumbbell, which is very effective for training un-trainable small shoulder inner muscles like rotator cuff.

Sorry about my poor English, I wish you the best and safe workout.

[Cantplankwell]

Like dips it's a unique exercise. Most of the serious shoulder injuries we tend to suffer are of inner muscles like rotator cuff, not of big ones like deltoid, or ligaments or tendons.

Once you understand the delicate nature of that small inner muscles which once broken takes a very long time to heal or recover completely though, you don't have to quit it all together. Just be a little bit more cautious and do it alternately with an exercise like lateral raise with very light weight. Or using dumbbells or a cambered “W” shape bar like people use for arm curls might help you find your comfot zone/range and prevent unnecessary rotator cuff impingement. Videos for women fitness shows often not upright but lying down lateral raise with a very small iron dumbbell, which is very effective for training un-trainable small shoulder inner muscles like rotator cuff.

Sorry about my poor English, I wish you the best and safe workout.

Thanks!!! I am not as sore today, I dont have one of those fancy curl bars, but I could use my technique bar its only 15lbs, and I do have some light dumbbells...keep the weights low and go slow, I do a type lateral raises on snatch day, along with front raises. BTW, you have excellent English. Enjoy your weekend.

[Cantplankwell]

This morning

35 minute Ruck, BW+25lbs


I took a different route today and discovered this on my walk, I wonder if it would work for pause box squats?



It was outside on recycling day, what people think I don't know.....ill just take my old toilet out and leave it at the curb maybe someone will want it..yeeesh


This evening

C2 Rower Interval Pyramid

100,200,300,400,500,400,300,200,100,200,300,400,50 0,400,300,200,100 meters, rest 1:05 between these intervals. Forgot to time it again

Clean and jerk day tomorrow.

[Cantplankwell]

Clean and Jerk day

Warm Up: skipping rope 200 singles, Catalyst athletics warm up,

Floor to overhead with technique and 20kg bar

Hang Clean/Power clean

20kgx5
30kgx4
33kgx4
35kgx3
38kgx3
40kgx3

Clean Pulls

60kgx5
65kgx5
70kgx5

Front Squat

60kgx5
70kgx5
70kgx5
70kgx5
40kgx10
40kgx10

Accessory Lifts

Split Press

20kgx5
20kgx5
20kgx5


Notes

Hang Cleans/Power clean, just build some speed meeting the bar whereever and turning it over fast, some were cleans, others were power cleans, I just went with what felt natural each lift

Pulls and squats, business as usual

The split press: Assume the bottom of the split jerk stance and hold it there, then do 5 military presses. This gets you used to the bottom position, have to keep my feet from walking the tight rope

[StinnerOzz]

What width are you taking on the upright rows? That can make a difference. You could also try it w/dumbbells and see if that goes smoothly. They're a great movement!

[Cantplankwell]

What width are you taking on the upright rows? That can make a difference. You could also try it w/dumbbells and see if that goes smoothly. They're a great movement!

My pinky fingers were just outside of my shoulder width, so clean grip. I was thinking of trying the dumbbells