Roadwork

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

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riotboo
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Re: Roadwork

Post by riotboo » Sun Aug 17, 2014 12:10 am

Piriformis stretch x 30 sec/side x 2

what sort of stretch are you doing for the Piriformis?

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Aug 19, 2014 5:19 pm

Hi there. Pretty standard one, I think.
Lie on back in situp position, knees bent and feet flat. Hook right ankle over left thigh, then pull right knee towards left shoulder, hold for 30 seconds and switch sides. I like it before deadlifting and squatting. Once we get one of Bell's Hip Circles in, I will add that to the pre-lower body routine.

Also I really appreciate your profile pic. We had a cat named Moolah once, named after the Fabulous one.

Tues, Aug 19, 2014
10:30 AM training
Ssb squat emptyx6, 172x6, 262x6, 282x3, 302x2 (unbelted.pr), 328x1, 348x1, 368x1, 388x1, 282x9
Log clean and press 120x7x3, 120x6
Ssb gm emptyx12/10/8/10/12

Trying to nudge up the unbelted stuff.
In the mill, getting down.
-Kotto

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riotboo
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Re: Roadwork

Post by riotboo » Wed Aug 20, 2014 1:30 am

thanks. always looking for something new for the hips/low back.

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Re: Roadwork

Post by Koko, Beware » Thu Aug 21, 2014 2:56 pm

Thurs, Aug 21, 2014
930 AM training
40 min bike, heart rate mon was on and off but had to have averaged around 125-130, kept it low and slow

Got the meet in about a month and a half--am looking to be down about 12-15 in bw and resting hr by then. I think I can do those two things without any appreciable loss to max strength (I think my pull will get stronger, actually, and I am playing with house money PRing the safety squat), already down a few in both categories.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 23, 2014 3:21 pm

Saturday, Aug 23, 2014
8 AM training
Side shuffle, forward strides, backward strides, 1 length/side w Slingshot Hip Circle
Deads 155 x 8, 265 x 5, 351 x 1 (doh, thought it was 331), 351 x 6, 371 x 3, 396 x 2 (unbelted), 426 x 2, 451 x 2, 476 x 2 x 3
Single arm KB rows 70 x 25/side x 3
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Aug 26, 2014 2:52 pm

Tuesday, August 26
5:45 AM training jesus this is early
Piriformis stretch 30/side x 2
Ssb squat empty x 8, 172 x 6, 262 x 6, 322 x 2, 372 x 1, 402 x 1 (pr tie), 412 x 1 (pr)
Db RDLs 45s x 10 x 3

Got a very good word from BD in advance of our meet in 6 weeks. The question is unfolding here--what I am figuring out about myself on the prep for this meet, which is a good deal higher in % and a little bit higher in volume than I've gone before. I've always played it a little bit safer. We'll see how this goes on through the finish line.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 30, 2014 3:38 pm

Saturday, August 30
8 AM training
Piriformis stretch 30/side x 2
Hip circle shuffle 2 lengths
Deads 135 x 8, 225 x 5, 313 x 2 (doh), 363 x 1, 423 x 1, 473 x 1, 533 x 1 (pr), 553 x 1 (pr)
Single arm kb rows 70 x 6/side x 3

Getting more sleep definitely helps the grip. Didn't feel any slippage at all on the double overhand at 313 which was a confidence boost--usually there I am good for one rep and the second the bar starts coming out.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Sat Aug 30, 2014 7:56 pm

:)

553.....Good neighborhood. Congrats.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Roadwork

Post by syaigh » Sun Aug 31, 2014 12:31 am

Nice job!!!
Miss Piggy wrote:Never eat more than you can lift.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Aug 31, 2014 2:14 am

Thanks guys.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Holland Oates » Sun Aug 31, 2014 2:30 am

Respect

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Re: Roadwork

Post by The Ginger Beard Man » Sun Aug 31, 2014 5:17 am

Damn impressive.
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Jezzy Bell wrote:Use a fucking barbell, pansy.

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Re: Roadwork

Post by Koko, Beware » Tue Sep 09, 2014 3:16 pm

Thanks all.

Home stretch:
9 AM training
Piriformis Stretch 30 sec/side x 2
Deads 155x8, 265x5, 335x2
Work 405x5, 435x5, 465x5

This was rough on low sleep. Needed some Simple Man and a little talk to myself for the last set. But it's done (and now kicking myself I didn't hit 475 or 480 for last set).
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Sep 13, 2014 3:30 pm

Saturday, Sept 13
8 AM training
Hip circle side shuff, long stride fwd and back
Ssb squat empty x 6, 172 x 5, 262 x 5, 328 x 5, 353 x 5, 383 x 5 (rep pr)
Bench empty x 5, 135 x 5, 225 x 5 (back to narrower grip), 245, 255

First time back with any pressing in a month or so. Shoulder doesn't have the juice for much volume, but I think I can edge this up to a meet PR just on technique work over the next few weeks.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Sep 17, 2014 1:55 pm

Wednesday, Sept 17
8:45 AM training
Piriformis stretch 30/side x 2
Deadlift 155x8, 265x5, 355x2, 421x1
Work 471x3, 496x3, 521x3 (rep pr)
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Sep 20, 2014 3:23 pm

Sat, Sept 20
8:15 AM training
Ssb squat empty x 6, 172 x 6, 262 x 3, 328 x 1, work 383 x 3, 393 x 3, 403 x 3
Bench empty x 6, 135 x 6, 185 x 1? Work 225 x 3, 235 x 3, 245 x 3

Bench encouragingly felt better (both comfort and work-wise) as weight went up.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Sep 23, 2014 2:22 pm

Tuesday, Sept 22
9 AM training
Piriformis stretch 30/side x 2
Deadlift 155x8, 265x5, 355x2, 441x1
Work 511x1, 531x1

Planned on working up to a second attempt # and had wanted to shoot for the second attempt being a PR so I could go for broke on the 3rd, but did not feel like a third single would be wise today--felt a little off, doing too much with back and not enough with legs. We'll see how it feels on meet day--the idea of only having one shot at a PR is motivating too.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Sep 27, 2014 3:31 pm

Saturday, Sept 27, 2014
8:15 AM training
Some slingshot side shuffles
Piriformis stretch 30/side x 2
SSB Squat Empty x 6, 172 x 6, 260 x 3, 346 x 1
Work 401 x 1, 416 x 1 (pr), 431 x 1 (pr)
Bench Empty x 6, 135 x 3, 185 x 2
Work 235 x 1, 255 x 1, 270 x 1 w/pauses
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Thu Oct 02, 2014 12:33 am

Wednesday, Oct 1, 2014
Power Clean 95x1

So ends the training of the clean for the meet on Saturday. It'll be fun to see what I can do there.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Oct 04, 2014 8:46 pm

Saturday, October 4

9:30 AM Practical Strength Meet
Clean 155, 175, 200. Haven't gone heavier than 135 or 140 (sadly this is lbs.) in a while. Fun way to get the ball rolling
SSB Squat 402, 437 (pr), 452 (pr)--having spotters you trust, side AND back...that was a huge difference
Bench 245, 260, 275 (meet pr)
Deadlift 505, 545 (meet pr), 565 (pr)

That last one was a meaningful lift for me. There was slight estrogen release. Good day being with so many friends and in the wonderful company of our judges and mentors.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Mon Oct 06, 2014 6:06 pm

Monday, October 6
11 AM training
30 min bike, AHR 134

Always exciting when a new training cycle begins. The future is as yet unwritten.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Oct 07, 2014 4:03 pm

Tuesday Oct 7
1030 am training 50 min bike ahr 133
Clarity of purpose: deadlift 600 at 220. The extra 19-20 of belly cant be helping the pull. Going to make this happen.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Tue Oct 07, 2014 6:11 pm

Koko, Beware wrote:Saturday, October 4

9:30 AM Practical Strength Meet
Clean 155, 175, 200. Haven't gone heavier than 135 or 140 (sadly this is lbs.) in a while. Fun way to get the ball rolling
SSB Squat 402, 437 (pr), 452 (pr)--having spotters you trust, side AND back...that was a huge difference
Bench 245, 260, 275 (meet pr)
Deadlift 505, 545 (meet pr), 565 (pr)

That last one was a meaningful lift for me. There was slight estrogen release. Good day being with so many friends and in the wonderful company of our judges and mentors.
This was the high point of the weekend, Brosephulus...Again, way to show your people how to get shit done.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Roadwork

Post by The Ginger Beard Man » Wed Oct 08, 2014 4:49 am

Blaidd Drwg wrote:
Koko, Beware wrote:Saturday, October 4

9:30 AM Practical Strength Meet
Clean 155, 175, 200. Haven't gone heavier than 135 or 140 (sadly this is lbs.) in a while. Fun way to get the ball rolling
SSB Squat 402, 437 (pr), 452 (pr)--having spotters you trust, side AND back...that was a huge difference
Bench 245, 260, 275 (meet pr)
Deadlift 505, 545 (meet pr), 565 (pr)

That last one was a meaningful lift for me. There was slight estrogen release. Good day being with so many friends and in the wonderful company of our judges and mentors.
This was the high point of the weekend, Brosephulus...Again, way to show your people how to get shit done.
Yeah, that was awesome to watch. Congratulations.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Oct 13, 2014 12:35 am

Thanks guys. It was an awesome weekend all around.

Still not feeling like it's time to get back under the bar for realz. Got some lingering low back and knee fuzz from the last few months, so I worked up a nice little rehab block for myself. Mostly just habits, really.
1) 20 min cardio/day, happens before any lifting and preferably in the AM. Walking or biking. Extra gold stars for walking with sons.
2) Two upper body and two lower body sessions/wk, reps are in 12-20 range whether band, dbs, bb. 20 minutes tops--no warmup since it's all warmup.
3) Light breakfast, light lunch, dinner with family
4) The last rule is "tell you what, don't fall for any of that mobility crap"
In the mill, getting down.
-Kotto

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