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Old 04-03-2013, 03:06 PM   #501
Jordan Derksen
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Re: The Wolverines Log

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Originally Posted by Jason A Smith View Post
Are you going to build up and train out of your house for now ? I will assume that is why the bumper plates. Obviously you have gotten considerably stronger, which is awesome. Everything is easier when you are stronger.
Ya that's the plan. I'm training out of my house now anyways, just fridays I drop in at the local globo in steinbach due to lack of weight. Currently working out with Canadian Tire special plates on a 6 foot rod; it's not even a real barbell. Looking to build the home gym now for realz and make use of my platform again. Can't wait to be olympic lifting again.

Rough plan is: continue on TM till mid May maaybe June; hopefully with 6-8 more weeks I can get a 385x5 squat (that would effectively have turned my old 1rm to a 5), close as I can to a 500x5 DL (I'm already doing my old 1rm for 5 so I'm happy with that progress), and if I can get bench moving again it'd be nice to crawl up to 275x5 (been stuck at 255 for 2 weeks now). As soon as I have proper plates start olympic lifting again; proper TM calls for power cleans anyways. Build up some equipment over the next bit and start crossfit again after I'm done on TM. Probably Outlaw; not sure what else I'd do. I plan to call Rick Scarpulla in the next while once I'm almost ready to start again. It'll be a tough few months getting back at it but for the mental break alone it was worth it to just lift for a while. The open has had me chomping at the bit, it's tough not seeing my name up there.
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Old 04-04-2013, 02:53 PM   #502
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Re: The Wolverines Log

Wednesday, April 3, 2013
Front Squat 3x3
285, 285, 285. Worried to push this too far. Pretty sure since it is a light day if I'm doing basically the same weight as I'm doing my 5x5 for on mondays that defeats the point of a lighter day.

Shoulder Press 5x3
170, 170, 170, 170, 170.

Pullups 3xME
15, 13, 10. Guessing this dropped cause I did pendlay rows on Monday. Felt okay just calling it today. Hopefully nice and recovered on Friday.
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Old 04-05-2013, 10:36 PM   #503
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Re: The Wolverines Log

Friday, April 5, 2013
Back Squat 1x5 low bar
365 PR. Had more in me.

Bench Press 1x5
255 PR. Had my buddy spotting me, he never even had to put his arms out but having someone stand over you and yell louder than your own thoughts is what makes PRs. Workout partners are the best.

Deadlift 1x5 dead stop, no bounce
455 PR Match. Felt pretty solid too. Feelin 465 for next week.

And I weighed in at 196 today. The scale creeps ever slowly higher. 200 is within reach, then 205 is not far from there.
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Old 04-06-2013, 01:16 PM   #504
Jason A Smith
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Re: The Wolverines Log

Dude, those are absolutely phenomenal gains. I will be interested to see how quickly you get your conditioning, oly lifts and gymnastics skills back. It took me a while, but I am also a bit older and I lose everything really quickly if I don't keep it up.

You should take some pics of your set up when you get your gear. I know the answer, but would you recommend the platform. I have seriously been thinking of putting one together but chicken out when I price it. I mean really it is just money for flooring.
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Old 04-09-2013, 07:30 AM   #505
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Re: The Wolverines Log

Dude thanks! TM has been a great program; I'll probably do a review of it in the fitness section since there doesn't seem to be much about it on the boards. And my gymnastics I didn't really even lose. I still do muscle ups, HPSU, and every week I do pullups. Oly lifts will be the one that takes a bit especially since I'm going to use the opportunity to relearn the lifts and really grind in some solid form. I'm thinking a 2-3 month steep climb back to a pretty solid level and probably 4 or 5 months till I'm back where I was and then beyond from there. I never get noticeably out of breath and am still much better conditioned than my friends, but on Saturday I did some laps at the pool... one 25m length and I had to rest. It was brutal. So if that's any indication it'll be a fun road back; I'm probably going to specifically game the first few weeks of crossfit and not push it just so I don't hurt myself.

I will take some shots of the garage once I get my stuff. And for platform yes. I built mine totally overkill though; it's nicer than the platforms at the university. I used 2x6's on the flat for a base and then 3/4" ply done side by side and front to back criss crossed all screwed and glued together. Then a stall mat cut in half and a half inch ply to finish the top. Cost me about 300 bucks and it weighs 600lbs. It'll probably last me a lifetime. At school they just used 2x4's and 1/2" OSB, then side rubber and 1/2" ply to finish the top; probably spent half as much as I did although I got my 2x6's for free. If you want one you don't need to go as overkill as I did, but I like having a platform and would highly suggest it.

Monday, April 8, 2013
Back Squat 5x5 low bar
305, 305, 305, 305, 305. Felt my 5RM is high enough I can play with increasing this now.

Bench Press 5x5
215, 215, 215, 215, 215.

Romanian Deadlift 3x8
245, 245, 245.

Pendlay Row 5x5
195, 195, 195, 195, 195.
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Old 04-10-2013, 06:21 PM   #506
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Re: The Wolverines Log

Wednesday, April 10, 2013
Front Squat 3x3
285, 285, 285. Felt a little heavier today than normal.

Shoulder Press 5x3
170, 170, 170, 170, 175 PR. Felt really good today so figured on the last set I'd just go for it. 175 is my old 1RM from when I did my total last summer. Didn't feel any heavier than 170; and I did it on my 5th set. Next week all 5 sets at 175.

Weighted Strict Ring Pull-up 3x10
20lb, 20, 20. Decided that I would start weighting this. Ya it is light day but I'm pretty good at pull-ups (wheelhouse) so may as well make em more challenging.

Stayed home from work today sick. Slept till 11. Ended up feeling better by the evening so I'm happy with how this workout went. When you feel it comin on sometimes it's best just to call it, sleep in, and get over it.
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Old 04-12-2013, 05:43 PM   #507
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Re: The Wolverines Log

Friday, April 12, 2013
Back Squat 1x5 low bar
370 PR. Got more still.

Bench Press 1x5
260 PR. Last rep was a major grind. May stay at 260 again next week depending how I feel. Unfortunately can't go 2.5lb up.

Deadlift 1x5 dead stop, no bounce
465 (4, f). Inches from locking out rep 5. Inches. But no go. Gonna wear my skins next week. Bar stalled out midway up my legs; it pulled my shorts up and the friction made it harder to finish. PR's is where minuscule things like decreasing the friction on your leg becomes a factor. This wasn't nearly the form train wreck that last time I attempted this weight was. Kept good form all through till that last one. Won't bother resetting. Try again next week for sure. The 10lb jump may have been ambitious but I really wanna get to 500x5 before I finish this program.

Interestingly I have begun to notice some good trap soreness from these heavy deads. Heavy DL > shrugs I'm thinking. They've definitely gotten bigger and I haven't been working them specifically.
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Old 04-16-2013, 02:13 PM   #508
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Re: The Wolverines Log

Monday, April 15, 2013
Not too much longer with the junk equipment.
Back Squat 5x5 low bar
305, 305, 305, 305, 305

Bench Press 5x5
215, 215, 215, 215, 215

Romanian Deadlift 3x8
245, 245, 245

Pendlay Row 5x5
195, 195, 195, 195, 195.
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Old 04-16-2013, 06:40 PM   #509
Jason A Smith
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Re: The Wolverines Log

Nice work. We did RDLs a couple weeks ago. My hammies were sore for days and it was way less weight. And obviously it makes a difference if you are cranking out RDLs at 245 for assistance and pulling mid 400's for 5.

One quick question for you, our gym owner has a very weak sauce DL, he can clean just about 300 but only deadlifts about 380. Besides the RDLs, GHRs, back extensions and squatting what else do you think he could do to up it. Aside from manning up when it is time to pull ?
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Old 04-19-2013, 08:28 AM   #510
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Re: The Wolverines Log

Well first and foremost if he's cleaning that much he either has a really good front squat or his DL form sucks. How's his set up? Also where does he fail? There's a few really simple things to help build the DL.

Sumo's are awesome if you have an upper back weakness and you have trouble locking out the upper half; because of leverage differences you can overload your back a lot on these. Can be further overloaded by sumo pulling or even conventional pulling off pins. Trouble off the floor he can start doing deficit work by standing on a plate. If he does specific snatch and clean pull work he can also do those standing on a plate. What helped me a lot though was with Outlaw doing speed work. Throw some red bands on there, 60% and go 10x2. My DL was stuck at 420 for a long time though and it really only started improving once I started on Madcow and then onto TM. Also depends how often he works it. I find a few weeks of heavy 5's and I need a down week. Just can't push the DL too much.

Wednesday, April 17, 2013
Front Squat 3x3
290, 290, 290

Shoulder Press 5x3
175, 175, 175, 175, 175. Oh ya. Last rep last set was a grind but otherwise felt really good. Seen a lot of improvement here.

Weighted Strict Ring Pullups, 20lb
11, 11, 11.
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