Big Jims been drinking whiskey and playin poker on a losin night

[Fabulous One]

listening to Lynard Skynard and couldn't think of a clever log name hahaha.

01-19-08

warmup- 90lbs sled dragx75yrdsx6 trips

Power Clean- 95x3x5, 115x5, 135x5, 155x3, 185x5x3

Bottom Position Bench Press- 95x5, 115x5, 135x5, 185x5, 205x5, 225x5, 245x3, 265x2, 275x2

Lockouts(fist distance from chest)- 315x3, 350x3, 375x2, 400x0

Dumbell Row- 75x5x12

Seated Dumbell Press- 30lbsx3x20

Hammer Curls- 30lbsx2x20

Note-
Really nice workout after a week layoff. Everything felt really good and strong. I am really going to start trying to push the bench numbers up with the lockouts. The dumbell presses are for therapy right now. The first set feels like I have some tendons or ligaments trying to adjust inside my shoulder and about half way through the first set it seems to get lined out. I'm not going to rush it on these until I feel everything is operating smoothly. They sure the pumped the heck out of my entire shoulder area and I'd say I need that if I am looking to push some heavy dumbells in the future. So, despite the bone chilling cold dang good workout.

 

[Fabulous One]

01-22-08

Warmup- 45, 90, 135lbs sled dragx75yrdsx6 trips

Snatch- 95x3, 115x3, 135x3, 155x3, 175x3, 195x5x3, 205x3

Partial Pin Squat- 135x5, 225x5, 315x5, 365x5

Good Morning- 185x8

Steep Inlcine Situp- 1x25

Chinup- BWx13

Note:
Excellent night on Snatches. I was adjusting my technique and trying a few little adjustments. I really hit a groove tonight and did not miss one single rep. Thats pretty good for me, especially using the weight I was using. I noticed that this small technique change had me jumping forward an inch or two on some reps, so I'll have to watch that and see if it continues. On the Pin Squats I used a high bar position on my back tonight and it really lowered the weight I could handle, plus my legs were smoked from the heavy Snatches. I think the high bar position will have more carryover since I am probably just going to use Olympic Style Squatting since my transition back to the power style has not been the best for some reason. I've heard before what worked once may never work again. Don't know how true this is, so we'll see. Great workout for sure on the Snatch, extremely pleased.

 

[Fabulous One]

01-24-08

Warmup- 45, 90, 135, 180lbs sled dragx75yrdsx8 trips

Cleans- 135x3x3, 155x3, 185x3, 225x5x3, 250x3

Push Press- 135x5, 155x5, 185x5x5

Chinups- BWx3 sets

Note:
I just noticed something here. My upper body day is turning into a lower body day. Thats not what I want here. Its going to end up hurting my actual lower body days in the long run and drain me for the heavy upper body work I need to get in. By the time I got to the Push Presses I was beat from the weight and the cold. My thermometer in the barn 17 degrees. I know I backed up against my power rack and my shirt stuck froze to the rack. Anyway, I cheated myself tonight on work I needed to do with stuff that was not the focus, especially cleans, I am just supposed to be doing them just to maintain more or less. Definately going to pull back on these or maybe cut them all together on this day.

 

[jas123]

Damn, 205x3 on snatches is great. Nice work.

 

[Fabulous One]

01-24-08

Snatch w/bands- 95x3, 115x3, 135x3, 145x1, 155x1, 165x1, 175x1*, 185x0
[nomedia="http://www.youtube.com/watch?v=AXy4e8ptcco"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=OjotkEZJEcs"]YouTube - Broadcast Yourself.[/nomedia]

SSB Squats- 135x5, 185x5, 225x5, 275x5, 315x3

5in Block Deadlifts- 225x3, 325x3, 435x1*

Incline situps- 1 set of whatever

Note:
PR of 10lbs on the Band Snatch and a PR on the deadlifts from a block. I got video of the snatch and situps but didn't get one on the deadlift. I pushed the record button but I must have done something wrong because it ain't on my camera. Ah, I'll get one the next time. Anyway good workout and those SSB Squats are humbling to me. they really expose a weakness I have that I don't know what it is. Its a hard exercise for me and I need to be doing lots of these.

 

[Fabulous One]

01-28-08

warmup- 10 minutes on treadmill

Band Cleans- 95x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x3x1, 195x1, 205x0

[nomedia="http://www.youtube.com/watch?v=rYZ0DASQSpw"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=RKAvfuvu8Ww"]YouTube - Broadcast Yourself.[/nomedia]


Power Clean and Jerk- 185x5x3

Bench Press- 135x2x10, 185x5, 225x3, 250x1, 275x5x1- (all reps on 275 paused 2 sec)

Close Grip Bench Press- 185x15, 12, 8

Pull downs/seated dumbell press/hammer curls- a few sets of 15-20 reps of whatever

Note:
Pretty decent cleans tonight with the doubled minis. I wished I would have recorded the 195lbs but I didn't think I'd get it, but did. I then got greedy and thought I could hit 205 and decided to record it and missed. Not by alot, but a miss. I thought better than to try it again. Bench Presses were really nice. All the reps on 275 were paused for 2 seconds on the chest and were pressed up really nice and tight and even. This is a good working weight as it didn't absolutely drain me out. Just good solid work. I should work these for awhile at this weight and really start to focus on increasing my speed on them. The rest of it was blah, blah, blah, couldn't have cared less.

 

[Fabulous One]

01-31-08

warmup- 12 minutes treadmill/stretch

Snatch- 95x5, 115x3, 135x3, 155x3, 185x3, 205x5x3, 215x3, 220x2*PR, 225x1*PR, 235x0
100kgx2-PR
[ame="http://www.youtube.com/watch?v=zQ_Jmf1mNxU"]YouTube - Snatch- 100kgx2[/ame]

225x1-PR
[nomedia="http://www.youtube.com/watch?v=Gb8l9iXTboU"]YouTube - Broadcast Yourself.[/nomedia]

almost- 235lbs
[nomedia="http://www.youtube.com/watch?v=yVWZnetdRu0"]YouTube - Broadcast Yourself.[/nomedia]

Squat- 135x5, 225x5, 315x5, 405x2x3

Note-
Snatches were just super strong tonight. So strong that I nearly set a 15lbs PR! I was just a hair away. I managed to get 2 reps with my personal best and a 5lbs PR. I'm really pleased with this as its been a long time coming. I just need to be careful and listen to my body if I have an ache or pain like I did on my second set of squats. I was going to try to go for 5 reps but I got a cramp that made me to decide against it. I tried for a 3rd set and just set it back down on the pins as I was just beat from all the Snatching. Its so fun to actually make gains in your training every once in awhile.

 

[Fabulous One]

02-05-08

Warmup- 12 minutes treadmill/stretch

C&J- 95x2x3, 135x2x3, 185x3, 225x5x3

Push Press- 225x5x3

Pulldowns- 5x12

hammer curls- a few sets of 20-30 reps with whatever weight was already on the dumbells

Note:
This was a tough workout for me tonight. Reason being is that that this morning I split the webbing between my thumb and index finger apart with a knife. I stitched it up with crazy glue but I tore it open today at work and just decided to finish it off tonight. I could probably use some stitches but screw that. It ain't bleeding so I guess I'll pull though. Make for tough C&Js and presses. Other than my hand the lifts were pretty smooth. I've definately not got my clean form down as well as my snatch form, so I need to work this extra hard.

 

[Fabulous One]

02-07-08

warmup- 12 minutes treadmill

Band Snatch- 95x1,1,0, 115x1, 135x1,0, 155x0,1

Squat- 135x3

Note:
Somedays you just know its not there before you even begin. This evening I wanted to just lay on the couch with the wife and little girl and snooze. I made myself get up and get started but when I miss snatches with 95lbs something is dfinately not on. I worked my way up to 155 and it was all I could do to get the 1 single. I decided to move onto squats and soon as I felt the bar on my back and did 3 reps I knew it just wasn't the day and I was not feeling it at all. Time to call it. Whats amazing is that I am finally starting to make good choices in my training unlike all the years past, when it ain't there don't force it. I'll rest up good and hopefully be ready by Saturday.

 

[Fabulous One]

02-09-08

Squat- 45x4x10, 95x8, 135x8, 185x5, 225x5, 275x5, 315x3, 365x3, 405x2, 425x1, 405x2

Bottom Position Squats- 225x8x5, 245x5, 265x3, 285x3

Sumo Deadlifts- 135x3, 225x3, 275x3, 345x3, 415x3

Power Snatch- 135x5x5

Note:
Punishment. Punishment for have terrible form on my squats. I can't seem to get off my friggin toes for some odd reason. I basically squatted 425lbs on my toes and the bar past my friggin knees. It made me so mad that my face started to tingle. This is the reason my squat sucks and is going absolutely nowhere. At that point I decided to change everything. I set the pins as low as I could and still get under the bar and began. I widened my stance way out, changed my shoes into my old wrestling shoes, took the belt off, lifted my toes off the floor and started arching these bastards out of the hole. I swear I am so friggin aggrivated with it. I paused each rep on the pin while maintaining my tightness and arch and stayed on my heels. I found that I was weak as could be doing this. My hamstrings are in a shape. This is my new exercise and I will learn to squat again. I then tried some sumo deadlifts after seeing how weak my hamstrings and everything else is...suck. Simply sucked. I am definately not built to deadlift or I have some weakness that I am simply too stupid to see. Regardless, I will learn to do these and take care of the problem at hand. I then decided I was slow as my granny and made myself do 5x5 on power snatches. Things are going to change I guarantee it.

 

[Fabulous One]

02-11-08

Light Bench- Week#1

Bench Press- 45x3x15, 65x15, 95x10, 115x10, 135x5, 150x3x3, 162x3x3, 175x3x3, 187x3x3

Seated Dumbell Press- 50x4x8

One Arm Row- 75x4x12

Skull Crusher- 65x3x15

 

[Fabulous One]

02-12-08

warmup- light sled drag

Squat- 45x3x5, 95x5, 135x5, 185x5, 225x3, 240x3, 282x3, 325x6x3

2inch rope chinups- BWx6x5

Power Cleans- 185x5x5

note:
Squats were much better tonight. I took the time on my lunch break to really study the Squat section in Starting Strength. I made a few adjustments and started made myself some mental cues to think whenever I felt off. I made the switch back to low bar tonight just to give it one more whirl with some improved form. One big thing I focused on was keeping my toes off the ground and it really made alot of difference. Some reps were really sharp and I really caught the bounce on them just right, on others I missed the timing slightly. My form improved the more sets I did. I could have done 20 or more sets of 3 if I would have wanted to. Also I used no belt on these and I am going to try to go as far as I can without it.

 

[Fabulous One]

02-14-08

Heavy Bench Week #1

Bench Press- 45x2x15, 65x15, 95x15, 115x10, 135x5, 155x5, 185x5, 190x4, 170x8,8,8,26


Note:
That was all I did tonight. I got a late start and wasn't really prepared so I just got in the main lift.

 

[Fabulous One]

02-18-08

Light Bench Press Week #2

warmup- 12 minute treadmill/heavyhands

Bench Press- (45x3x15, 65x15, 95x15, 135x3x3) 155x3x3, 170x3x3, 185x3x3, 200x3x3

Military Press- 135x5, 155x5, 175x5, 135x8

Dumbell Rows- 75x3x12, 125x3x6

dumbell triceps/hammer kurls- a bunch of sets of high reps

side and rear laterals- a bunch of sets of high reps

Note:
Good Workout. Felt really powerful on the benches. A little out of the groove on the military presses. I tried a set of dumbell presses overhead but my left shoulder continues to pop strangely on the lift, almost like it wants to pop out of place. Its just not the time for me to be doing these, maybe later on. So for now its going to be military presses and push presses with the straight bar. I used light dumbells for my arm work tonight and just went for a pump since I am just really staring to focus on these. I'll push up the weight slowly here because I am going to focus more on volume on this day and weight on the other day. One last thing, I am going to keep the treadmill and heavy hands combo for the upper body day warmup. I was ready to go when I got to the barn. I already had a sweat going and actually a pretty dang good pump.

 

[Benderzzz]

thats crazy volume you must eat a ton

 

[Fabulous One]

nah, usually 1-2 meals per day with an occasional snack. The older I get the less it seems I need. back when I was between 20-24 years old I eat unreal amounts of food, but now it just makes me fat. So, nope don't eat alot considering.

 

[Fabulous One]

02-19-08

Heavy Squat Week#2

Warmup- Treadmill/Heavy Hands- 15minutes

Squat- 45x3x10, 95x5, 135x5, 185x5, 225x5, 240x4, 280x4, 325x5x4

OverHead Squat- 135x15, 185x5, 225x2x8, 135x15( sit in the hole with 225 for 2 sets as long as I could hold it also)

Snatch- 95x3, 135x3, 160x3, 185x3, 210x3

45 degree Hyper/incline situps- 3 sets

neck work- 1 set all directions

Note:
Good workout overall. My back was sore from the benches trying to get a bigger arch and actually has my lower back hurting some and thats something I've never had. I'll have to keep and eye on it. It doesn't hurt while squatting or snatching so thats a good thing! Sort of surprised on the OHS. Once I get stretched out and my upper back, shoulders and arms can bear the load comfortably with an improvement in balance I don't think 225x15 will much of a task for me but I could get a good surprise too.

 

[Fabulous One]

02-19-08

Heavy Squat Week#2

Warmup- Treadmill/Heavy Hands- 15minutes

Squat- 45x3x10, 95x5, 135x5, 185x5, 225x5, 240x4, 280x4, 325x5x4

OverHead Squat- 135x15, 185x5, 225x2x8, 135x15( sit in the hole with 225 for 2 sets as long as I could hold it also)

Snatch- 95x3, 135x3, 160x3, 185x3, 210x3

45 degree Hyper/incline situps- 3 sets

neck work- 1 set all directions

Note:
Good workout overall. My back was sore from the benches trying to get a bigger arch and actually has my lower back hurting some and thats something I've never had. I'll have to keep and eye on it. It doesn't hurt while squatting or snatching so thats a good thing! Sort of surprised on the OHS. Once I get stretched out and my upper back, shoulders and arms can bear the load comfortably with an improvement in balance I don't think 225x15 will much of a task for me but I could get a good surprise too.

 

[Fabulous One]

02-21-08

warmups- 15 minutes of heavy hands treadmill

Bench Press- 45x3x10, 95x10, 135x5, 185x5, 205x5, 215x4, 225x3, 195x8,8,(21)

Push Press- 135x5, 185x5, 225x5,3,3

PullDowns- 150x6x10

Skull-Crushers- 65x15, 95x12, 115x3x6

hammer curls- a few sets

Note:
Pretty decent workout all things considered. I have eat like crap this past week not getting hardly any good food in. Plus I haven't had the best sleep either. My wife had a miscarriage and its been a tough week on us physically and mentally but we'll pull through it. As for the nuts and bolts on the workout- I felt pretty strong and had a huge pump by the end of it. I chipped one of my bottom teeth on the second set of push presses going for the 4th rep so that sucked a bit! Thats all I need to have to go to the dentist. Hopefully better days are ahead.