[Gallows]

Originally Posted by wafb

I stopped reading after this.

ROFL.

[Gallows]

Conditioning Day.

Need to improve my conditioning, I especially notice the lack of it when doing 20 rep squats and such.


Kettlebell Complex.
Around the Body > Swings > One Arm Snatches > Clean and Presses > Goblet Squats > Repeat.

KB Around the Body:
44 lb x 100 reps
44 lb x 25 reps
44 lb x 25 reps
44 lb x 25 reps

Two-Arm Kettlebell Swing:
44 lb x 6
44 lb x 12
44 lb x 24
44 lb x 40

One-Arm Kettlebell Snatch:
44 lb x 3
44 lb x 6
44 lb x 12
44 lb x 20

Kettlebell Clean and Press:
44 lb x 3
44 lb x 6
44 lb x 12
44 lb x 20

Kettlebell Goblet Squat:
44 lb x 3
44 lb x 6
44 lb x 12
44 lb x 20


Running (treadmill):
0:06:51 || 1 mi || 2 % incline

This was rough after the kettlebell complexes. I remember a time when I used to consistently do 4 mile runs sub 27 mins.

Heavy Bag:
0:05:00
Heavy bag work directly after jumping off the treadmill.


Daily 100s +:
Dumbbell Side Lateral Raise:
17.5s lb x 20
17.5s lb x 20
17.5s lb x 20
17.5s lb x 20
17.5s lb x 20

Standing Calf Raises:
25 reps
25 reps
25 reps
25 reps
25 reps

[Gallows]

Experiment Day: Olympic Lifts

Today was my day to screw around with new lifts, try out a different type of session or just do a zillion sets of one body part. I decided I'd go with an Olympic program.


Power Snatch:
45 lb x 3
45 lb x 3
45 lb x 3
55 lb x 3
65 lb x 3
75 lb x 3
85 lb x 3
95 lb x 5
95 lb x 3
105 lb x 3
115 lb x 3
125 lb x 3
135 lb x 3
135 lb x 3
155 lb x 3

Working on form, and technique. Thumbs and wrists are wrecked. Stopped because of thumbs turning to ground beef. May tape them if I ever do these again.


Overhead Barbell Squat:
45 lb x 3
95 lb x 3
135 lb x 3
Found these to be hard on the shoulders. I had to have my hands at the very ends of the bar to not wrench my shoulder sockets.


Clean and Split Jerk:
45 lb x 3
45 lb x 3
55 lb x 3
65 lb x 3
75 lb x 3
85 lb x 3
95 lb x 3
115 lb x 3
135 lb x 3
135 lb x 3
135 lb x 3
155 lb x 3
175 lb x 3
185 lb x 3


Power Clean:
185 lb x 3
185 lb x 3
205 lb x 3
225 lb x 3
For some reason, once the weight gets to a certain threshhold, I concentrate on the pull but not getting under the bar, so it ends up being a power clean because my knees just barely bend. Obviously, technique and experience has to come a long way.


Front Barbell Squat:
135 lb x 5
225 lb x 5
275 lb x 3
315 lb x 3
315 lb x 3
315 lb x 3
Zombie style(arms out to the front). Still hate front squats. Strangely, when I'm doing a clean I don't think about it, and it feels natural, but soon as I try to do the front squats on my own, I psych myself out or somehow move in a different way by leaning forward.


Daily 100s(Day 20)

Dumbbell Side Lateral Raise:
25s lb x 25
25s lb x 25
25s lb x 25
25s lb x 25

I did these a little different, instead of dropping all the way to my sides, I stopped about 10% of the way short, to keep tension on my delts. The working capacity in my shoulders is getting awesome with the high frequency, because they used to be the slowest improving area. I might start upping the weights significantly.


Standing Calf Raises:
25 reps
50 reps
75 reps
25 reps
25 reps

[Gallows]

Recovery Day:


Dumbbell Side Lateral Raise:
25s lb x 25
30s lb x 25
40s lb x 15
40s lb x 12
40s lb x 12
40s lb x 12


Standing Calf Raises:
50 reps
50 reps


Wide-Grip Pull-Up:
8 reps
8 reps
8 reps

Just done various times throughout the day. 5-0-1-1. For some reason after the oly lifting yesterday my lats are seriously sore, and I can't for the life of me figure out why out of all the exercising done that's where I got doms. /headscratch

[Gallows]

Arms / Calves / Shoulders




Warm up:

Overhead Barbell Squat:
45 lb x 10
95 lb x 10
135 lb x 10


Shoulders:
Clean:
45 lb x 1
95 lb x 1
135 lb x 1
135 lb x 1
135 lb x 1
Cleaned the bar before overhead pressing.


Standing OHP
45 lb x 12
95 lb x 12
135 lb x 12
135 lb x 12
135 lb x 12


Power Snatch:
45 lb x 1
95 lb x 1
135 lb x 1
115 lb x 1
115 lb x 1
Snatched bar into place before dropping it down to do each set of BTN presses.


Standing Barbell Press Behind Neck:
45 lb x 12
95 lb x 12
135 lb x 11 *barely got it above my head and decided to bring it down to the front
115 lb x 12
115 lb x 12


Upright Barbell Row:
45 lb x 15
95 lb x 15
115 lb x 12
125 lb x 12
125 lb x 12
45 lb x 15

Dumbbell Side Lateral Raise:
40s lb x 15
40s lb x 15
40s lb x 15
40s lb x 15
40s lb x 15
25s lb x 15
25s lb x 15
Daily 100s.


Arms:

Chin-Up:
20 reps
20 reps
20 reps
20 reps
15 reps
10 reps
5 reps
Didn't feel like weighting these today.


Dips - Triceps Version:
15 reps
10 reps BW+80 lb
10 reps BW+80 lb
10 reps BW+80 lb
10 reps BW+80 lb
10 reps BW+80 lb
10 reps @ BW
The last set at body weight were barely eek'd out as I kept them nice and slow. My triceps were toast.


Barbell Curl:
45 lb x 61 reps

I went to failure and then some. I got to about 47 and started pausing 3-5 seconds before forcing another rep out. When I hit about 55 I started a little bit of swinging to force more reps out. At 61 my arms simply refused to work at all, hell I even got light headed. lol.



Standing Barbell Skullcrushers
45 lb x 44

Til failure, a little hard on the elbows by the end.

Calves:

Standing Barbell Calf Raise:
315 lb x 20
315 lb x 20
315 lb x 20
315 lb x 20

Standing Calf Raises:
50 reps
50 reps
Daily 100s.

[Gallows]

So apparently they're called Poundstone Curls. Take the bar and smash out reps til failure.

Here's Paul Carter of LiftBangRun doing 160 of them. Jeez.

[Gallows]

Quads & Chest Day.

Bulgarian Split squats:
Each set is what I did for each leg

45x10
45x10
95x10
135x20
210x20
210x20
210x20
210x20
210x20
110x20
Felt great in the muscles, but I think it was really hard on the knees. It felt like my knees were grinding a lot near the end. Don't think I'll do them again.



Leg Extensions:
45x5
90x5
135x20
135x20
135x20


Flat Bench Presses:
45x20
135x5
185x5
205x10
205x10
205x10
205x10
205x10
205x10
205x9
205x10
205x5 *felt a pinch in my right shoulder as soon as I started, so I stopped early. I was tired anyways.

[wafb]

I thought you were gonna Tom Platz your way to a quad workout?

[Gallows]

Originally Posted by wafb

I thought you were gonna Tom Platz your way to a quad workout?

Oh I will. Tom Platz level quad destruction will take place... however last night I wasn't feeling up to it for some reason. I might take a week off to recharge because I haven't taken a week off in like 6 months.

[Gallows]

Hams & Back Day + Tom Platz Style Squatting experiment


I started with just the bar so I knew what I was getting myself into, and decided to reach 100 rather than go by time. Breathing felt okay, but lactic acid build up seemed to go to full burn as I blasted out squats rapid-fire to about 50, then it seemed like over 4-5 reps my quads wanted to melt, so I paused and took a second between each rep. Probably could've gone on for a while at this weight. My shoulders kind of hurt after a while though. Thinking about it, I could probably do 135 x 100, but it'll have to be like a rep every 2-3 seconds, no rapid-fire craziness.


Barbell Squat:

BW x 15 Reps
45 lb x 100 Reps


Hams:

Lying Leg Curls:
55 lb x 12
55 lb x 12
55 lb x 12
55 lb x 12
55 lb x 12
55 lb x 12
55 lb x 20


RDLs:
45 lb x 10
135 lb x 10
225 lb x 10
315 lb x 10
315 lb x 10
315 lb x 10


Back:

Corn Cob Pull-Ups:
12 reps
10 reps
10 reps
10 reps
7 reps
8 reps
5 reps
I really like how these feel on the lats when I reach either side, but man are they difficult. I had intended to do 5x12, but just didn't have the ability to so I kept going until I reached around 60(got 62 instead).


One-Arm Dumbbell Row(for each side):
90 lb x 5
135 lb x 12
135 lb x 12
135 lb x 12
90 lb x 16


T-Bar Row:
180 lb x 15
225 lb x 12
225 lb x 12
225 lb x 12

Body Weight Inverted Row (Let Me Ups):
15 reps
15 reps
15 reps
15 reps
15 reps
6-0-1-1.


Daily 100s:
Dumbbell Side Lateral Raise:
25 lb x 20
25 lb x 20
25 lb x 20
25 lb x 20
25 lb x 20

Standing Calf Raises:
50 reps
25 reps
25 reps
25 reps
25 reps