Damn I really thought going into today I was going to have a better training session than what I walked out with. But work was tough. Sleep has been lacking. And apparently only going 2 days last week actually worked against me than helped me rest because today I just felt tired. In fact I think I felt better during days 4 and 5 during my 6 day week then last week and today. So who knows. I think after week 6 (the 6 day week) Im going back to my old workout. Unless I smash some serious PRs next week Im not really sold on this program I've been messing around with.
Clean for triples
133
177
241
246
251 failed miserably
Front squat for triples
135
185
225
245
265 for one single rep. Eff....
Finished out with fat bar overhead press for triples
155x3
and burnout sets at 125
Swiss bar floor press
4 sets, leave two in the tank @115
Heavy rope work and v-ups with 30lb med ball. At least more core strength is still there. I swear since my back injuries all those years ago I just cannot get my strength back.
Tuesday, January 29, 2013
Monday, January 28, 2013
Things that piss me off in public gyms - Part 1
So as I lay here trying to get to sleep Im thinking back to earlier while training an athlete to some of the nonsense I see around me. And it makes me realize I really need to get my own place....again. permanently.
So heres a short list to compile part 1 of a series.
Guys wrapping a towel around the smith machine bar to do what actually amounts to 105lbs for half reps.
Old bros setting up on a bench for 20 minutes only to apparently give up and walk away without touching the bar
Crazy lady with clown caked on makeup wearing what appeared to be leggins, under cutoff shorts of some sort, a vest?, a zip up hoodies, and a flower in her hair.
Giant beats head phones. Only slightly hypocritical of me since mine came with my phone. Earbuds are whatever but the full headphones are overkill.
Curls in the squat rack...yea yea this one is a widespread epidemic but it holds true.
On a related note- deadlifts in the squat rack. Seriously...you dont need the damn rack for that shit.
Lifting in your jeans and work boots. When did high end gyms become prisons or a lumber yard? Course if Im outside flipping tires in the mud then this is a different story.
Shitty bars and screw on bolts. The damn thing shouldn't bounce with 4 plates on it.
Kettlebells that only go to 20. Thats planet fatness standards right there.
Bros talking training for sports and the conversation ultimately will only include bench, curls, and abs. Or the awesome "well im gonna do chest and tris this day....and back and bi's this day...."Then theres the ultimate "well I read in muscle and fitness that....."
have you ever played a sport?
Well thats it for now. Im going to bed.
So heres a short list to compile part 1 of a series.
Guys wrapping a towel around the smith machine bar to do what actually amounts to 105lbs for half reps.
Old bros setting up on a bench for 20 minutes only to apparently give up and walk away without touching the bar
Crazy lady with clown caked on makeup wearing what appeared to be leggins, under cutoff shorts of some sort, a vest?, a zip up hoodies, and a flower in her hair.
Giant beats head phones. Only slightly hypocritical of me since mine came with my phone. Earbuds are whatever but the full headphones are overkill.
Curls in the squat rack...yea yea this one is a widespread epidemic but it holds true.
On a related note- deadlifts in the squat rack. Seriously...you dont need the damn rack for that shit.
Lifting in your jeans and work boots. When did high end gyms become prisons or a lumber yard? Course if Im outside flipping tires in the mud then this is a different story.
Shitty bars and screw on bolts. The damn thing shouldn't bounce with 4 plates on it.
Kettlebells that only go to 20. Thats planet fatness standards right there.
Bros talking training for sports and the conversation ultimately will only include bench, curls, and abs. Or the awesome "well im gonna do chest and tris this day....and back and bi's this day...."Then theres the ultimate "well I read in muscle and fitness that....."
have you ever played a sport?
Well thats it for now. Im going to bed.
Youngstown Track Meet Recap
Well the streak was destined to end sometime. We had two great meets then YSU had to happen. Granted it wasn't all for naught as Jake, Austin, and Megan had some decent throws. In fact I think Jake double PR'd and Megan PR'd in shot. Yea, Im pretty sure they did. Its raining ice outside right now and in my car is where my notes are written down. Lot good they are out there.
Anyways, I can only hope the showing we had was a result of not being able to train outside like normally due to the arctic temperatures Ohio has been going through. That will change this week. We do still have testing to deal with this week but regardless we need to continue progressing forward if we hope to be competitive for outdoors.
Anyways, I can only hope the showing we had was a result of not being able to train outside like normally due to the arctic temperatures Ohio has been going through. That will change this week. We do still have testing to deal with this week but regardless we need to continue progressing forward if we hope to be competitive for outdoors.
Thursday, January 24, 2013
Training update 1/24/13
Well I think I prd again with front squat. I actually forgot what I tested with 4 weeks ago but it definitely wasnt 295 that I hit today. I took a shot at 300 but I'm just damn tired and got stuck in the hole. Snatch was uneventful. Still stalled out at 199. It felt really good. So good I went at 209 but got denied right from the get go.
Snatch - work to single rep
Front squat - same
Bentover row / fatbar - worked to 5 rep max. 3x5 at 255 then two rep outs at 185. I think I hit around 12 reps
Kb swings - 125x10 for 4 sets
Next week is 4 days so I'm going to try and get some volume in instead of just maxing out all the time with oly lifts. Squat is still going very well. Before warming up I even checked out my vertical and still hit 28" which is nice since I havnt trained my jump in a really long time.
Other news I'm heading down to Columbus tonight for the OATCCC clinic so I'll be sure to report back on that soon. Then Youngstown meet Thia weekend for the highschoolers. Oh yea and its some stiffs bday tomorrow. Busy weekend indeed.
Unrelated note: just ordered and destroyed a burrito bowl. Still hungry. #meatheadproblemz
Congo with burrito maker:
Me- yea double rice, chicken, and everything else
Her- sour cream.and cheese?
Yes, everything on it
Guacamole too?
All of it......
I didn't know how I could've been more clear.
Tuesday, January 22, 2013
Training Update 1/22/2013
So I PR'd today. Again. Thats 3 in 7 days. Can't say they are true PR's but its been long enough.
Regardless this week represents the week of rest. Just 2 days on the menu. One day for pressing movement and back squat and the next for pulling and front squat.
So for today did the usual warmup routine with some extra upper stretching work. Damn shoulders felt tighter than usual. Plus had to give some extra attention to the hip flexors as they were sore as hell still.
Power cleans are getting better although rather slowly. Im still getting stuck hitting anything over 265 from the floor but 260 seems to be getting easier each session. Today I just worked up to singles and quickly moved to 272, gave it 4 attempts and said 'fuck it'.
Squatting went much better.
135x10
225x5
315x3
365x2 (felt tough)
385x1 (some reason felt light)
405x1 (even better)
425x1 (ugly as all get out but I got it)
I definitely need to work on my low back strength. That last set my ass shot straight up while my back struggled to keep everything steady.
Regardless this week represents the week of rest. Just 2 days on the menu. One day for pressing movement and back squat and the next for pulling and front squat.
So for today did the usual warmup routine with some extra upper stretching work. Damn shoulders felt tighter than usual. Plus had to give some extra attention to the hip flexors as they were sore as hell still.
Power cleans are getting better although rather slowly. Im still getting stuck hitting anything over 265 from the floor but 260 seems to be getting easier each session. Today I just worked up to singles and quickly moved to 272, gave it 4 attempts and said 'fuck it'.
Squatting went much better.
135x10
225x5
315x3
365x2 (felt tough)
385x1 (some reason felt light)
405x1 (even better)
425x1 (ugly as all get out but I got it)
I definitely need to work on my low back strength. That last set my ass shot straight up while my back struggled to keep everything steady.
Ohio HS Top 25 Throwers as of 1/22/2013
Listings are for Division 1 only. Top 25 can declare for the Indoor State Meet while the best 16 of those will qualify.
Girls Weight Throw
Boys Weight Throw
Boys Shot Put
Girls Weight Throw
Boys Weight Throw
| Girls Shot Put |
Boys Shot Put
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