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Saturday November 29, 2014

Good to have Jeff visit the SoP this morning. Thanks for the Chair Yoga idea!

Good warmup and mobility work.
Snatch Practice (all squat or power/muscle snatches, no splits, trying to learn to do it right and really pull myself under the bar)

5x11#
5x31#
5x45#
5x75#
5x95# (went 4 for 5 squat snatching, 95# was a squat snatch PR)
5x115# (went 2 for 5 squat snatching, 115# is a new squat snatch PR)
5x135 (went 4 for 5 muscle/power snatching into a 4" squat, no split)
2x145 (1 for 2)
3x155 (2 for 3, one was a press out)
3x115 (these felt easy)

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Sunday November 30th, 2014

60F at noon.

Split and stacked several tons of wood.

Ouch-man.

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ahhhh yes the joy's of splitting firewood eh? JT.... i still have about a cord left to do and have been putting it off for way to long.....certainly worth the effort when it is cold outside and you are curled up next to a nice warm fire though

yesterday....first Power Liftinging comp...13 of us from the gym 5 guys 8 girls....our coach went all out with judges, platers and even a light box.....pretty cool intoduction to the sport.....

back squat 350 (took it easy due to tweaky groin)
bench press 230 (finally back to p.r. pre shoulder surgery....2 years later)
dead lift 445 (15 lb p.r. :pepper: )

total 1025.....i think i may just enjoy this sport.....then watch the Grey Cup with some friends....very good close game that came down to the final play....just the way it should

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last nite

long slow 5000m row

24:45

just needed to get moving again

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@Cliff, yes it was a really fun Grey Cup game, especially the second half. I felt so bad for the punt returner who thought he'd won the biggest game on the biggest stage with a spectacular run, only to have it called back on that penalty.

Nice job on the Powerlifting Comp, comps are good for PRs, as you discovered with that 15# PR!!!

Tuesday Dec 2, 2014

Mobility

Clean and Jerk Practice
5-5-5-5-5-1-1-1-1
95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean)

Front Squats
3-3-3-3-3-3-1-1
95, 125, 155, 185, 215, 225, 235

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thanks JT.....i told my coach tonite he may have created an obsessed monster on his hands....he just smiled.... :D i think i am really going to enjoy the training for powerlifting

if i were #44 on hamilton i would have been looking for a different flight home that's for sure.......if that play stood banks would have gone down in grey cup history for sure for a run like that...i sure felt bad for him....

tonite

double russian k.b. swings x 10

8-12-16-20 k.g.

lateral squat red band....3 x 20

saftey squat bar later box step over 3 x 20 16" box

sweatt shrugs 3 x 10 95lbs

shrugs 3 x 10 95 lbs

ghd lateral oblique crunch 2 x 20

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Wednesday December 3, 2014

REST DAY

Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and

Rest is Training Too

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It's been a while guys!!

Great stuff guys!!

[B]17 Nov:[/B]
1 push up
stand up
2 push ups
stand up
3 push ups
stand up
4 push ups
stand up
5 push ups
stand up
6 push ups
stand up
7 push ups
stand up
8 push ups
stand up
9 push ups
stand up
10 push ups
stand up

2:53

[I]This killed my shoulders!![/I]

[B]1 Dec:[/B]
1 Mi run

10:54 (16+ rounds in the gym BB court)

2 RFT:
25 Wall Balls
25 GHD Sit Ups

9:55

[B]3 Dec:
WU:[/B]
400m run
100+SUs
10 leg swings
10 Push ups
10 45# Push Press
10 45# OHS

[B]WOD:[/B]
Diane

21-15-9
225 DL
HSPUs [I](Belly to wall, Not full depth)[/I]

9:22

[I]1:06 slower than last attempt. I tried to do it in subsets of 7,6,5,3 & 6,5,4 & 3 sets of 3. Easier said than done! This wasn't bad considering I've been off due to traveling & thanksgiving! [/I]

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welcome back bill...dang life getting in the way of working out eh?


JT....funny for me how long it took to figure out the rest day portion of things.


last nite


Multi Grip: 5-3-RM (1 or more) 147.5-167.5-187.5 (3 reps)
add 2.5# from Nov. 12 2014

Ext. Rot. Band Pulls: 4x20/s

1-1/2 Rep Bench: 8-8-8 95-105-115

Seated MAG Grip Rows: 3x8 (W) 95lbs

Skull Crushers: 10-10-10 55-60-65 my shoulder really does not like these
*behind the head

Tri Kickbacks: 8-8-8 12-15-20

Flat Bench Rear Delt.: 3x12 10 lb

Front Raise: 3x12 10lbs each hand

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Thursday December 4, 2014

1 mile walk in the late fall sun.

20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled)

Full size photo available on Facebook.