Shit I Do

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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snatch grip
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Shit I Do

Post by snatch grip » Tue Mar 09, 2010 2:56 pm

may as well...maybe i can learn something.

03.08.10
w/u:
100 jump rope singles
3×10: OHS, Situps
Squat: 45×10, 135×5

Wendler 5/3/1 C1W2D3 Squat
3×245#
3×275#
5×311# (new 5 rep PR)

Assistance Work:
3×10x205# wide stance squat
3×5x135# front squat
3×5x95# Zercher squat (first time trying these)
1×10x45# Bulgarian squat each leg...i have no clue what i'm doing with these, so i'm sticking with no weight for now.

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Tue Mar 09, 2010 7:19 pm

also, my results from the IGx Deadlift Challenge, which I did on Sunday 03.08.10. posting this so i'll know what i have to beat next time the challenge rolls around...

315# deadlift
Any style
Complete as many reps as possible in 30 minutes
Set down as often as necessary, do sets of whatever number of reps you want

Total Reps: 66...did pretty much all my reps as singles. goal was 60 so I was happy with that. would like to get 75 next time.

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The Real Rant
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Re: Shit I Do

Post by The Real Rant » Tue Mar 09, 2010 7:23 pm

Good work B-boi. What's your Fran time these days? Does Barkey's carpet match the drapes? Does she even have any carpet?

snatch grip
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Re: Shit I Do

Post by snatch grip » Tue Mar 09, 2010 7:26 pm

Rant wrote:Good work B-boi. What's your Fran time these days? Does Barkey's carpet match the drapes? Does she even have any carpet?
Your dedication is admirable.

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Sassenach
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Re: Shit I Do

Post by Sassenach » Tue Mar 09, 2010 7:34 pm

Rant, whether or not he's who you say he is - posting shit in journals is not cool.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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The Real Rant
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Re: Shit I Do

Post by The Real Rant » Tue Mar 09, 2010 7:49 pm

Jezebel Jones wrote:Rant, whether or not he's who you say he is - posting shit in journals is not cool.

So what are doing?

snatch grip
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Re: Shit I Do

Post by snatch grip » Tue Mar 09, 2010 10:40 pm

03.09.10

w/u
400m run
2x10: pushups, pullups, dips, back extensions
BP: 45x10, 135x5

Wendler 5/3/1 C1W2D4 Bench Press
3x150#
3x170#
5x195#

Assistance Work:
3x10x115# Wide Grip BP
3x10x75# Pec Flys
3x10x60# Lat Pulldowns

chest is weak. if anyone has any suggestions for other assistance work on BP day, please pass them along.

snatch grip
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Re: Shit I Do

Post by snatch grip » Wed Mar 10, 2010 6:04 pm

I think my training program is finally coming into focus so I thought i'd outline my plans to a) help keep me on track and b) maybe garner some feedback from those more knowledgeable. For the foreseeable future I will be continuing with Wendler 5/3/1 on a 3x/week basis. I would like to train 5x a week, so for the remaining 2 days (conditioning) I would like to incorporate kettlebell training, sled work, sprints, and just stuff I really suck at like cleans and burpees. Maybe on occasion do some strongman type stuff or challenges. I need to develop a flex/mob routine, will likely use some of Defranco's stuff, but that's a portion of my training that is severely lacking, and not something I greatly enjoy. My goals are fairly generic, increase strength, but mostly just to have fun training. Below are my numbers as they stand today, where I'd eventually like them to be, and my immediate goals (for 2010.)

Bench 3RM: 225#-->350#-->250#
Clean 1RM: 205#-->325#-->240#
Deadlift 1RM: 430#-->550#-->450#
Deadlift 5RM: 375#-->500#-->400#
Squat 1RM: 385#-->500#-->400#
Squat 5RM: 311#-->400#-->330#
Press 1RM: 196#-->300#-->215#

If you are reading this, I would greatly appreciate feedback on my goals as to whether they're reasonable and look in line or if I should perhaps rethink them. I don't particularly want to rethink my training plan unless it's just way out of whack, because as I said, my main goal is to do fun shit. I'm 31 years old and have only been weight training for about 9 months, and only on a strength program for about a month.

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Mickey O'neil
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Re: Shit I Do

Post by Mickey O'neil » Wed Mar 10, 2010 6:30 pm

micbk wrote:I think my training program is finally coming into focus so I thought i'd outline my plans to a) help keep me on track and b) maybe garner some feedback from those more knowledgeable. For the foreseeable future I will be continuing with Wendler 5/3/1 on a 3x/week basis. I would like to train 5x a week, so for the remaining 2 days (conditioning) I would like to incorporate kettlebell training, sled work, sprints, and just stuff I really suck at like cleans and burpees. Maybe on occasion do some strongman type stuff or challenges. I need to develop a flex/mob routine, will likely use some of Defranco's stuff, but that's a portion of my training that is severely lacking, and not something I greatly enjoy. My goals are fairly generic, increase strength, but mostly just to have fun training.
Are you just copying this shit straight from my TL?

snatch grip
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Re: Shit I Do

Post by snatch grip » Wed Mar 10, 2010 6:32 pm

Mickey O'neil wrote: Are you just copying this shit straight from my TL?
No...but if you're doing similar stuff, I'm sure i'll steal some of it at some point.

snatch grip
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Re: Shit I Do

Post by snatch grip » Wed Mar 10, 2010 9:03 pm

Spent an hour with a kettlebell instructor going over some basics...this actually wiped me way more than I expected. Covered Russian swings, one armed Russian swings, American swings, Alternating Swings, DARC Swings, Cleans, Bottoms Up Clean, Snatch and Half TGUs. I'm not how much of this i'll use, but it was all good to learn. Going to incorporate the Russian swings, Clean & Press and probably some TGU work in on my off-W531 days. May do some of the other stuff much less frequently.

Some folks coming out to the garage gym tonight but i'll probably take the rest of the night off.

snatch grip
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Re: Shit I Do

Post by snatch grip » Thu Mar 11, 2010 11:25 pm

03.11.10

w/u
100 jump rope singles
2x10: pushups, situps
Press 65x10, 95x5

Wendler 5/3/1 C1W3D1 Press
130# x 5
150# x 3
165# x 5

Assistance Work:
3x10x100# Press
3x10x100# Pendlay Rows
3x10x100# BTH Push Press

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Sat Mar 13, 2010 10:35 pm

3.12.10 - Rest Day
3.13.10 - 7 hours of functional fitness, tearing down the deck at my house. looks like tomorrow will be more of the same. i am beat to shit.

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Mon Mar 15, 2010 10:55 pm

3.14.10 - logged about 5 more hours destructo time...grip is wrecked

3.15.10 -
w/u
jog 400m
100 jump rope singles
2x10: situps, OHS
DL: 135x10, 225x5

Wendler 5/3/1 C1W3D2 Deadlift
295#x5
333#x3
370#x3
wasn't extremely happy with only 3 reps at 370, but considering how bad off my hands are, i'll take it for sure

Assistance Work
3x10x200# Sumo DL
3x10x45# Good Mornings

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Tue Mar 16, 2010 10:41 pm

03.16.10
Had 2 kettlebells and a sled come in today! Both of these are really new to me. My exposure to KBs is very little and I've never used the sled before. This should be interesting.

w/u:
100 jump rope singles
25 r/25 l jump rope
2x10 situps

3 TGUs each side x 12kg

C&P 5x(1,2) 3:22:58

50 2 Arm Swings 16kg
25 R Arm Swings 12kg
25 L Arm Swings 12kg
5:38:65...had to switch to 12kg after a few OAS with shitty form. probably shouldn't be timing all this at this point but just did it for shits and giggles. This killed me.

1x30 yard "run" with sled + 40kg
4x30 yard runs with sled + 20kg

1 mile walk after dinner.

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Thu Mar 18, 2010 1:06 am

03.17.10
w/u
100 jump rope singles
2x10: pullups, dips, back extensions
Bench 453x10, 95#x5

Wendler 531 C1W3D3 Bench
160# x 5
180# x 3
205# x 5

Assistance Work
3x10x115# Wide Grip Bench
3x10x75# Pec Flys

2 Miles Hill Climb on Tread (raining today)

1 Mile Walk after dinner

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Fri Mar 19, 2010 1:23 am

w/u
100 jump rope singles
2x10: situps, stretch band press, squats

5x(1,2,3) C&P 16kg KB 5:59:69

100 Two Arm Swings 16kg 6:10:62

50 One Arm Swings 12kg (25r/25l) 1:41:37

3.5 Mile Walk

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Wed Mar 24, 2010 12:26 am

w/u:
100 jump rope singles
2x10 squats
10x45# squats, 5x135# squats

Wendler C1W3D4 Squats
5x260#
3x295#
2x330#
super weak day

Assistance:
5x5x190# squats
2x10 GHR

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Wed Mar 24, 2010 10:17 pm

03.24.10
w/u
100 jump rope
2x10: band press, situps, squats
45#x2x10 press

Wendler 531 C1W4D1 Press
5x70#
5x90#
5x105#
Have to say I don't really feel like I need a deload, but i'll follow the program as it's stated. Next round I will go 4x/week as prescribed rather than the 3x i've been doing, and really need to add in some conditioning work as i'm starting to feel kind of sluggish.

Assistance:
5x10x95# press
50 kb swings 24kg...I know this is no assistance for press, but I just got in the 24kg so I wanted to try it out.

Mountebank
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Re: Shit I Do

Post by Mountebank » Wed Mar 24, 2010 10:47 pm

micbk wrote:Have to say I don't really feel like I need a deload, but i'll follow the program as it's stated.
Good idea. Take the deload or the deload will force itself upon you.

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Thu Mar 25, 2010 2:52 am

Quack Attack wrote:
micbk wrote:Have to say I don't really feel like I need a deload, but i'll follow the program as it's stated.
Good idea. Take the deload or the deload will force itself upon you.
Thanks...I figure Jim Wendler might know a bit more than me about these sort of things. I think i'm just taking too much time between lift days at times.

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Thu Mar 25, 2010 10:31 pm

03.25.10
w/u
100 jump rope
2x10: situps, squats
10x45# DL, 5x135# DL

Wendler 531 C1W4D2 Deadlift Deload
5x155#
5x195#
5x230#

Assistance:
4x5x205# Deadlift
4x5x65# Good Mornings

50 kb swings 24kg

snatch grip
Gunny
Posts: 608
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Re: Shit I Do

Post by snatch grip » Tue Mar 30, 2010 10:25 pm

03.30.10
w/u
100 jump rope
2x10: band press, situps
2x5: 65# press

Wendler C2W1D1 Press
135#x5
145#x5
155#x8

Assistance:
95# Press 3x10
KB OAPP 16kg 3x10 each

snatch grip
Gunny
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Re: Shit I Do

Post by snatch grip » Wed Apr 07, 2010 12:56 am

04.06.10
w/u
400m yog
2x10: situps, squats
DL: 45x5, 135x5

Wendler C2W1D2 Deadlift
255x5
295x5
335x7

Assistance:
5x5x215Deadlifts
5x5x75 Good Mornings

4.2 mile walk

snatch grip
Gunny
Posts: 608
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Re: Shit I Do

Post by snatch grip » Wed Apr 07, 2010 11:55 pm

4.07.10
w/u
100 jump rope singles
2x10: band press, situps, squats
45x5, 95x5 HPC

Wendler C2W1D3 Power Clean - swapping out Bench for Cleans...I have no bench at home and no spotter at work, so I decided to switch to Cleans, which I'm extremely weak at
120x5
140x5
155x8

Assistance:
5x5x100# HPC
50 kb swings 24kg (let me know if my thinking is out of line here, but I was thinking the hip pop aspect of the kb swing would be good assistance for the PC. I may be way off)

4 mile walk...got a weigh in tomorrow.

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