Guns, booze, PIE, and weights

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

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Holland Oates
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Re: The road to blockiness

Post by Holland Oates » Tue Feb 14, 2012 2:22 am

The balance issue will hash out quick but 35s is a tough start.

Good mornings are best when done super strict, ass back, chin out, and feel the stretch. I prefer seated GMs.
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Re: The road to blockiness

Post by I dig big chicks » Tue Feb 14, 2012 3:03 am

The Buffalo Bar is the only way to do standing good mornings. I use the power bar sometimes and hold it in a low bar squat position. Seated GM will, I think, bring the hammies up faster; I have no frame of reference for that at all. I've always preferred the RDL.

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Re: The road to blockiness

Post by Holland Oates » Tue Feb 14, 2012 3:28 am

I dig big chicks wrote:The Buffalo Bar is the only way to do standing good mornings. I use the power bar sometimes and hold it in a low bar squat position. Seated GM will, I think, bring the hammies up faster; I have no frame of reference for that at all. I've always preferred the RDL.
I like the seated GMs because I've had low back issues and they seem to stretch and fix everything that is wrong in my low back and coccyx area.
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Re: The road to blockiness

Post by Zombomatic » Tue Feb 14, 2012 3:50 am

I think I'll try the seated ones next time; I couldn't tell if I was doing them right or wrong, but I was trying to stick the ass back. Had the bar in a high-bar position. If only some of the gyms here had buffalo bars or for that matter, anything but the standard stuff. Mainly it was an experiment, I wanted to see how they felt vs. RDLs. I felt it more in the lower back, in a good way, which is one of the results I'm looking for.

Actually that particular gym has finally purchased some trap bars and very recently, some of the neutral grip bars that kind of look like a log without the actual log. Can't wait to do some overhead pressing with them.

The bulgarians really made me feel like a bitch.

In other news, I'm thinking of switching to ladders. Been doing 5/3/1 for a year, it's not really exciting me anymore, and from the anecdotal evidence, ladders are better at producing higher 1R maxes.

Of course, the main short term focus is still the April HG.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Tue Feb 14, 2012 11:08 pm

I figured a name change was in order because why the fuck not? I have to lean out this belly, checking in to a unit and doing my real job again in 4-5 months and my current shape is wayyyyy off the mark of what will cut it.

2/14/2012

Light squats to flush the muscles
20xbar
20x95
16x135

Finger curls:
5x95 palms out
5x95 palms in
5x95 behind the back
5x115 palms in
5x135 palms in

I figured out through this testing that palms-in is the only way I can do these without my wrists hurting like a mofo. Slightly leaned forward so the bar wasn't riding the legs.

BB curls:
2x8x95

stationary bike: 20min. Sweated my ass off.

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Re: Guns, booze, PIE, and weights

Post by syaigh » Tue Feb 14, 2012 11:50 pm

Fine.

It will now be the "Piggly-Wiggly-whiskey-drinking-pie-eating-lifting-and-throwing-heavy-shit-and-shootin-stuff-while-wearing-a-kilt" team.
Miss Piggy wrote:Never eat more than you can lift.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Thu Feb 16, 2012 1:43 am

Exactly!

Hopefully we can fit all of that on a T-shirt :)

2/15/2012
Cycle 6, week 1, day 3, Bench

warmup/cardio:
16 minutes schwinn spinny bike

Bench:
10xbar
10x95
10x135
5x190
5x225
7x250
2x275

Incline DB bench:
8x55 each side
8x60
8x65
8x65

Somewhat sloppy DB rows:
12x65 each side
10x70
8x75

3 days in a row doing something, this might be a record.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Fri Feb 17, 2012 2:36 am

2/16/2012

Closed a COC # 2, with right hand.

Work got busy so my random gym time didn't happen. Deads tomorrow.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Wed Feb 22, 2012 3:35 am

2/21/2012

Stop....laddertime

Squats:
10xbar
10x95
10x135
5x185
1/2/3/1/2/3/1/2/3x 245

Felt nice and snappy. I like this program already. If it wasn't so late I was going to do press too, but I'll catch that tomorrow.
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Re: Guns, booze, PIE, and weights

Post by Zombomatic » Thu Feb 23, 2012 1:05 am

2/22/2012

Moar ladders

started off with the neutral grip bar-that-looks-like-a-log-without-the-cylinder bar.

10xbar (35lbs)
10x95
5x135
1/2/3x175

Switched to barbell because that thing felt weird
1/2/3x165
Not snappy enough
1/2/3x155
That's better. I'll go with that next time. Light but I felt like weak crap the whole time today.

Neutral grip pullups:
1/2/3/1/2/3/1/2/3

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Fri Feb 24, 2012 12:00 am

2/23/2012

Tried some OHS, wow I suck at these. Plus my arms didn't want to cooperate after pressing yesterday. It was just experimenting anyways.

10xbar
6x95
balance and flexibility need to come a long way.

Hazing:
20 minutes schwinn spinny bike
9:09 2k row damper 8 (heart rate jacked)
20 minutes elliptical

SMOKED

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Re: Guns, booze, PIE, and weights

Post by Holland Oates » Fri Feb 24, 2012 12:21 am

Why are you doing OHS?

They are a way too little bang for your buck and too much risk to my shoulders for me to put them back in.
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Re: Guns, booze, PIE, and weights

Post by Dunn » Fri Feb 24, 2012 12:23 am

Ed Zachary wrote:Why are you doing OHS?

They are a way too little bang for your buck and too much risk to my shoulders for me to put them back in.
I like them with just the bar as a flexibility warmup exercise. Anything heavier, I just don't see the point. DJ likes them a lot though so who knows.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Fri Feb 24, 2012 12:27 am

Just fucking about. That and I figured it wouldn't hurt to do them here and there more for technique than strength, so's I can snatch better.

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Re: Guns, booze, PIE, and weights

Post by Holland Oates » Fri Feb 24, 2012 12:30 am

I can dig it.

I don't squat snatch so it's not an issue.
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Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Fri Feb 24, 2012 12:36 am

What's your technique, then?

Also: if we stop to see you guys on the way to Cali we are having a brutal haze-fest workout. And beer.

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Re: Guns, booze, PIE, and weights

Post by Holland Oates » Fri Feb 24, 2012 12:52 am

When are you driving to Cali?

I split everything, when I do the fast lifts. My right thumb is still f'd up.
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Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Fri Feb 24, 2012 1:17 am

Should be early July, assuming my orders successfully get pushed back. Otherwise early June.

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Re: Guns, booze, PIE, and weights

Post by Holland Oates » Fri Feb 24, 2012 1:50 am

Sweet. Keep us posted so I can take off work to greet you.
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Re: Guns, booze, PIE, and weights

Post by Zombomatic » Sun Feb 26, 2012 5:21 pm

I will, Ed.

Yesterday, 2/25/2012

power cleanz:
2x10x135
5x185

Deadlifts:
10x135
5x225
3x315
1/2/3/1/2/3/1/2/3x365

Front squats:
4x5x135

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Tue Feb 28, 2012 12:00 am

Yesterday, tried to post but the site was down AGAIN,
2/26/2012

5 mile ruck, around a 1/4 mile track, in 1:24, 45lbs in pack. Stopped at 5 because the boredom of walking in a circle was killing me.

Today,
2/27/2012
Bench:
10xbar
10x95
10x135
5x185
1/2/3/1/2/3/1/2/3x225

DB incline press:
8x80s
6x80s
6x75s
Think I'll go a bit lighter next time for higher reps.

Kroc rows (kinda):
3x8x75 each side

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Re: Guns, booze, PIE, and weights

Post by Bobby » Tue Feb 28, 2012 7:52 pm

The roads where I live is so icy that it would be suicide trying to go rucking.I like winter but I reallly want to start rucking again without having to worry about breaking my .....something.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Tue Feb 28, 2012 10:19 pm

That sucks, bobby. It was kinda cold here the other night but I'm sure nothing like where you are. I was sweating pretty good by the end.

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Re: Guns, booze, PIE, and weights

Post by Holland Oates » Tue Feb 28, 2012 10:49 pm

Bobby is close to the arctic circle.

I'm going to buy an ALICE pack large sometime after I pick up some throwing implements. I want to do some rucking as cardio.

Zombomatic

Re: Guns, booze, PIE, and weights

Post by Zombomatic » Thu Mar 01, 2012 11:45 pm

That's an investment you'll never regret, Ed. Invest in some aftermarket shoulder straps.

3/1/2012
Squats

warmup: 5 min c2 rower

squats:
10xbar
10x95
10x135
5x185
1/2/3/1/2/3/1/2/3x245
Felt much more like an rpe of 8 than last time. I'll go up a smidge next time.

seated good mornings:
5x135
Nah...

Good mornings:
5x135
5x155
5x185

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