Don't Call it a Comeback . . . .

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

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Apr 28, 2010 12:42 am

Tuesday, April 27, 2010

ETK Variety Day

Alternate pullups and trap bar deadlift

pullups, 2, 3, 2
trap bar - 225, 275, 300

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu Apr 29, 2010 1:23 am

Wednesday, April 28, 2010

ETK Medium Day

32kg C&P - (1,2) x 4/4; (1) x 1
24kg two hand swing - 150 reps in 10:00 (6 sets of 25)

---------------------

good medium day.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri Apr 30, 2010 4:21 am

Thursday, April 29, 2010

only had 30 minutes to work out

first 15 minutes - barbell clean and press
worked up to 160 single

second 15 minutes - olympic squat
worked up to 200 pound single

------

started in triples. barbell press was probably close to max. I do not know if I had any more pounds in me. squat was nothing close to max but I wanted to take it easy since it has been awhile.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 01, 2010 12:57 am

Friday, April 30, 2010

double KB clean and press 24kg
1,2,3,4,5 x 1
5 reps on the minute x 5:00; 3:00; 3:00

16kg snatch 10/10 - x 5 or 6 quick sets

--------

felt like getting in some double C&P.

may take a short break from ETK and do a mix of double bell work along with some "heavier" barbell days.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 01, 2010 5:38 pm

Saturday, May 1, 2010

Alternate barbell press x 3 (from clean) with squats x 3.

did this in two fifteen minute blocks. would clean 115 then press it three times. put it down and then go squat 3 reps. after three sets I would put 145 on the bar and do a clean and press single and would then up the weight on the squats. very little rest between sets. after 15 minutes I took a five minute break and then went right back to it, but left 120 on the bar for the cleans and presses. worked my squat up to 215.
---------------
fun workout. got in a mess of volume, lots of sets. no idea how many. no one set was too heavy, but going back and forth from squat to press definitely pushed the old work capacity.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue May 04, 2010 1:51 am

Monday, May 3, 2010

Barbell Clean and Press singles - 135 for 5 singles, 140 for 5 singles, 145 for 3, 135 for 3

Front squat - 105 for a bunch of sets of 3 (8 to 10 sets)

-----------

barbell clean and press was done in 20 minutes. front squat was light, wanted to get the groove back.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed May 05, 2010 1:17 am

Tuesday, May 4, 2010

Press from stands alternated with power clean from floor

did not really write down sets or what not. just jumped weight randomly. if i felt like going a heavy set, put more on the bar, if I felt like less, put less. for the press i never went over 135 or under 115, just jumped around between there. all sets were triples. with the power clean did mostly singles between 135 and 155. did a couple of triples at 35.

squat - worked up to 230 and did some singles at that weight. kept it light but since I was tired it felt heavy.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu May 06, 2010 2:23 am

Wednesday, May 5, 2010

B/N push jerk - worked up to 160
Front Squat - worked up to 135 x 3
------------

thought I would try something a bit different. b/n push jerk is something I read about on chaos n pain's blog and it seems like an exercise I would like. need to practice it a bit to get the timing down, but fun.

front squat felt solid.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri May 07, 2010 2:29 am

Thursday, May 6, 2010

Clean and Press - 135 x 5 sets of 3
Back Squat - worked up to 230 x 3 for 3 sets.

---

during back squat sets I would do some 24kg presses 3 to 5 reps. back squat was wavy - light single followed by "heavy triple" or lighter triple followed by "heavy" single followed by 230 triple, etc.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri May 07, 2010 10:17 pm

Friday, May 7, 2010

clean grip muscle snatch x 3 - 45, 55, 65, 75, 85, 95

standing press from rack x 3 - 115, 125, 135, 145

standing press from rack x 1 - 135, 145, 155

muscle snatch 95 x 3 - 4 sets

standing press from rack 115 x 3, 125 x 2, 135 x 1, 120 x 3, 130 x 2, 140 x 1, 155 x 1

alternate front squat with incline dumbell dumbell press 5 sets
front squat 120 x 3
incline press 55's x 5

----------------

had more time than usual so wanted to get in a longer workout.
experimenting with the clean grip muscle snatch. I like it. good warm up, good between presses, nice way to work the "clean" muscles without have to power clean.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 08, 2010 5:10 pm

Saturday, May 8, 2010

Clean and Press 120 - 5 sets of 3; 5 singles
light KB snatches with the 24kg

----

felt tired today so that was that.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sun May 09, 2010 6:09 pm

Sunday, May 9, 2010

24 kg dead snatch - 80 reps in 10 minutes
16kg snatch - 110 reps in 6:00

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dead snatch - switched arms each rep - snatch from ground, lower to rack, lower to ground, stand up, do again. every 10 reps or so I would switch where I put the bell on the ground. sometimes further behind my legs, other times in front of my feet.

16 kg snatch done hardstyle.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue May 11, 2010 12:31 am

Monday, May 10, 2010

Clean and press (singles) 95 x 5 singles; 105 x 5 singles; 115 x 5 singles; 125 x 5 singles, 135 x 1, 140 x 1, 145 x 1, 150 x 1; 155 x 1

squat (triples) 170 x 3; 190 x 3; 210 x 3; 230 x 3; 240 x 3

deadlift - 185 x 3 sets of sets 3

---------------------------------------

good workout. adding light deadlift into the mix.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed May 12, 2010 1:13 am

Tuesday, May11, 2010

Pressed yesterday and pressing tomorrow, so what do I do today?

Decided on the following -

Power/Muscle Snatch supersetted with DB Incline Press
worked the snatch from 65 to 85 for sets of five, increasing 5 pounds each set. Then from 85 to 95 in sets of 3. In between each of these sets I did a set of 5 with the 55's for the incline DB press. then i did a single each of 95, 100, 105, 110. then the phone rang and I lost momentum.

after the phone call I ended up doing KB work. 1 arm clean and jerk with the 32 and snatch with the 20.

not sure if I want to keep the kettlebell work in. I want the conditioning, but I do not want to sacrifice my manliness and body comp for it.

need to reflect on this.

would just sticking to some EDT style work be a better choice?

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu May 13, 2010 1:49 am

Wednesday, May 12, 2010

Power clean single - worked up to 165
followed by
press from rack single - worked up to 152.5 for a couple of singles
olympic squat singles - worked up to 260

---
would do a power clean then go to the rack and press, then back to the power clean. total was 20 singles for each.

did 8 singles for the squat, started at 190 and added 10 pounds each single. had some more in me, but did not want to push it too much.

i really need to bring up my power clean. it is the clean that is holding my clean and press back.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu May 13, 2010 3:13 pm

Thursday, May 13, 2010

Circuit - deadlift x 5 , standing DB press 40's x 8, KB front squat 16's x 8
deadlift - 140, 160, 180, 200, 200 (each deadlift set followed by the DB presses and KB front squats)

after this the workout falls apart.

planned on doing a "kroc" row with 50lb db, thinking a set of 25 or 30. manage 15 reps per side.

planned on doing a set of shrugs with 185 on the bar - thinking a couple sets of 20. did not happen and I am not even going to list the weight I ended up using.

planned on one last triple circuit - DB inclince presses, BW lunges, curls. thinking I would use 65's for the presses, sets of 15 for the lunges, and just work my way up the curl in 5 pound jumps. 5 times through.

managed 2 times through and felt like dying.

--------------------

need to bring up my DB row, shrugs, and conditioning.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 15, 2010 6:17 pm

Saturday, May 15, 2010

Press from Rack
65 x 5
85 x 5
95 x 5
105 x 3
115 x 3
125 x 3
135 x 3
135 x (1,2,3) x 4
135 x 3

Front squat x 3 - 120, 125, 130, 135, 140, 145, 150, 155
singles - 160, 165

clean grip power/muscle snatch - 65 x 3, 85 x 3, 95 x 3, 105 x 1
5 singles with 115

DB lateral raises - 20's x sets of five (6 or 7 sets while cleaning up).

---

good workout. the front squat felt real solid.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sun May 16, 2010 5:40 pm

Sunday, May 16, 2010

Incline DB press 60's x 8 super-setted with manta ray squats 155 x 8
4 sets each, last set of squats was x 5

DB press 45's x 7 super-setted with fast touch and go deads x 7
4 sets, deads started at 140 and ended at 170

DB row - 50 x 15/15, 10/10, 8/8

shrug - 150 x 4 sets of 10

bb curl x 5 - 65, 70, 75, 80
after each curl set lunges x 10 with 20s

-------

not a bad workout. kept it light but the pace (almost no rest between sets) made it tough

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue May 18, 2010 12:57 am

Monday, May 17, 2010

Clean and press
warm up singles - 95, 105, 115, 125
140 x 5 singles
145 x 10 singles

olympic squat
160 x 3
170 x 3
180 x 3
190 x 3
200 x 3
210 x 3
190 x 3 sets of 3

every three sets I would take a break and do a couple of sets of DB lateral raises and barbell curls. ended up doing that five times (after 180, 210, 190, and then twice during clean up).

----------

good workout.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed May 19, 2010 2:16 am

Tuesday, May 18, 2010

DB Press super-setted with deadlift

DB Press 50s x 5 - five sets
Deadlift x 5 - 150, 160, 170, 180, 190
DB Press 55s x 3 - four sets
deadlift 200 x 3 - four sets

1 arm DB row - 60 x 10, 8, 8, 5, 5

experimented with reverse barbell lunges between sets of DB rows - hated them
did some embarassingly light shrugs and bodyweight lunges

workout lasted 48 minutes
--------

felt it today. tired and still dripping sweat. again - the lack of rest between sets, switching from exercise to exercise, etc. caught up with me.

word on deadlifts - doing them touch and go, overhand grip. no grinding them at all. touch ground and let weight settle, stand up with speed and conviction. working on being smooth and quick. thinking of these more as an assistance for the clean and press.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu May 20, 2010 11:51 pm

Thursday, May 20, 2010

at gym

press from rack - worked singles 140 to 165 (failed little above eyes)
in between each single did a triple at 135. (135 x 3, 140, 135 x 3, 145, etc.)

squat - worked up to 255 x 1

clean grip power snatch - worked up to some singles at 120

then did some bent over laterals, shrugs, curls, and one set of DB rows 45 x 20/20

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 22, 2010 12:55 am

Friday, May 21, 2010

Clean and Press Singles - 135 x 5 singles, 140 x 5 singles, 145 x 5 singles, 150 x 5 singles

Front Squat 140 x 3, 150 x 3, 160 x 3
BB Row - 135 x 3, 145 x 3, 155 x 3

Deadlift - 175 x 5, 185 x 5, 195 x 5

while cleaning up did DB hammer curls then some light shrugs

---------

deadlifts are touch and go. circuited between the front squat and barbell row. barbell row is not strict and am using leg drive. light, but want to build into it.

good workout overall. the clean and press numbers have been stable, but the reps are feeling much stronger.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 22, 2010 6:46 pm

Saturday, May 22, 2010

Standing DB Press - 40's x 5, 45's x 5, 50's x 5, 55's x five sets of five
Manta Ray Squat - 140 x 5, x 5, x 5, 150 x 5, 160 x 5
1 arm DB Row - 50 x 20/20, x 15/15
Shrug - :imsofuckinmad: x 15, x 15
DB straight leg deadlift - 50's x 10, x 10
incline sit up - BW x 15, 10, 5
DB Lateral - 20's x 3 sets of 8

------

"light" workout. was going to do front squats but did not feel up to it, so I decided to do light manta ray's. quick pace, feel good.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sun May 23, 2010 5:40 pm

Sunday, May 23, 2010

Clean and Press singles - 140 x 5, 145 x 4, 150 x 3, 155 x 2, 160 x 1 (all singles)
Olympic Squat - 185 x 5, 205 x 4, 225 x 3, 245 x 2, 265 x 1
Barbell Row - 140 x 3, 160 x 3, 180 x 3
Straight Leg Deadlift - 180 x 10
Incline leg lifts - 3 sets of 7

--------
good workout.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue May 25, 2010 2:16 am

Monday, May 24, 2010

Hip Belt Squats x 12 - 45, 55, 65, 75, 85, 90, 100, 110, 120
DB Presses x 5 (between Belt Squats) 55s x 4 sets, 60s x 3 sets, 65s x 3 sets
while cleaning - DB curls 40s x sets of 5 (I think I did 5 sets)

jump stretch flexibility routine

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longer workout. lower back was tired so I thought I would try the hip belt squats again. don't know if I like the hip belt squats or not. kind of a pain to set up. by the time I got to 120 I wanted to cry, so I guess that is good.

DB presses felt strong. If I wasn't tired from the hip belt squats I think I could have worked up to 75s, so that is good.

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