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Old 04-29-2008, 06:00 AM   #31
Tim Luby
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4-29-08 Metcon: HPC/push-up

10x10 of
95# barbell hang power clean
Ring dips with feet elevated

Time: 13:32
I didn't find my groove until around rd 4, so I think I could take about a minute off of this one next time.

I liked this one a lot. Very tough, but when I was done, I felt like I had a very quality workout.

The original calls for 45# dumbells and slapping push-ups, but I don't have dumbells and I like ring push-ups--an exercise I haven't had the opportunity to do lately.
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Old 04-30-2008, 01:55 PM   #32
Tim Luby
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4-30-08 Rest

Knees are killing me.
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Old 04-30-2008, 08:21 PM   #33
Gant Grimes
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Re: Tim's LOGic

Tim, we have similar goals and are similarly situated (I'm a year older, 10 pounds heavier, and I suppose 0.5" shorter). It looks like you know what you want to do but keep changing your programming. I fiddled with mine for a few weeks before settling in on something I really like. Over the last 6 weeks I've had 8 PRs in strength, metcon, and mixed modal workouts. Maybe some of that stuff will help your programming.

My log. wfs. Start at post #350. Hope it helps. If not, sorry to hijack.

PS Don't worry about the endurance. It will be there. Last summer I rode 100K road race on my mountain bike with no problems.
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Old 05-01-2008, 06:05 AM   #34
Tim Luby
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5-1 ME day

All exercises with chains

Front squats on 9.5" box
135x2
145x2
155x2
165x2
185x2
195x2
205x2

Wow, lowered the box by 2.5" and still felt pretty good. 2.5" may not seem so much lower, but trust me, it is.

Kneeling shoulder press
95x3
105x3
115x3
125x2
135x1
135x1
135x1

The kneeling shoulder press is a wink to Louie's floor press. The purpose is all-important variation.

Dead lift:

185x2
225x2
245x2
275x2
315x1
325x1
335x1

3 PRs in a row on the last 3 lifts. I'm finally coming out of my shell on the DLs. All these years I never went heavy. Why????? I think I owe a lot of this to the box squats.
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Old 05-01-2008, 08:56 AM   #35
Alexander Kornishev
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Re: Tim's LOGic

Hey Tim, congrats on your PRs!
Have a question though, you are doing DL every other ME day. What are going to do once you can't push it anymore? According to Louie ME exercise should be changed every 1-3 workouts (3 for beginner/inter athlete and depending if you can or can not beat previous PR). Also are you using ME for all exercises on ME day? I think there should be only one ME exercise with one supplementary and one in rep mode per ME day. ?
Gant's schedule looks interesting, the only thing I would change is HS every day during WU in 50% max hold sets, otherwise it is very difficult to develop a feel for HS. But his approach to do a bit of everything almost every day looks attractive.
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43/5'9"/180 SP: 195, BS: 425, DL: 500, Clean: 285, Jerk: 265, Snatch: 200, Fran: 2:19

Last edited by Alexander Kornishev : 05-01-2008 at 09:05 AM.
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Old 05-01-2008, 09:14 AM   #36
Tim Luby
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Re: Tim's LOGic

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Originally Posted by Alexander Kornishev View Post
Hey Tim, congrats on your PRs!
Have a question though, you are doing DL every other ME day. What are going to do once you can't push it anymore? According to Louie ME exercise should be changed every 1-3 workouts (3 for beginner/inter athlete and depending if you can or can not beat previous PR). Also are you using ME for all exercises on ME day? I think there should be only one ME exercise with one supplementary and one in rep mode per ME day. ?
Thanks man. Yeah, DL every other ME day. I plan on changing to rack pulls or sumos soon. The only reason I stayed with standard DLs is because I felt I wasn't pushing myself hard enough on them.

You're absolutely right--changing things up is so important, ergo the "kneeling press."

I've been doing 3 exercises per workout (squat/clean/bench* or squat/DL/SP), however, I don't feel terribly taxed because, essentially, my first 4 sets of each exercise are "DE" and the last 3 are "ME." This amount of work feels just right. But will it work? Guess I'll have to do a total in a few weeks.

*Recently switched from bench press to weighted ring dips for variation

So, you didn't like your old school Westside results, huh? Did you use box squats? If not, maybe you should revisit Westside with them incorporated. But isn't blackboxing fun?

Thanks for checking in!
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Old 05-01-2008, 09:46 AM   #37
Alexander Kornishev
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Re: Tim's LOGic

Nah! old WS seems like didn't do any good, the only PR I got was 10lb on DL and I think it was mostly because of KB. Without ME just following % schedule there was no "grueling" anywhere and when time comes to do CF total all I was ready for just my old PRs I think ME is doing much more work preparing you mentally for lifting "big" plus it is just better for physical development.
Doing DE before ME is definitely interesting, I should try it.
If you like weighted ring dips you should try these (less stress on joints):
http://www.drillsandskills.com/images/articles/dip2.jpg

Man! These are hard!
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Old 05-01-2008, 10:24 AM   #38
Tim Luby
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Re: Tim's LOGic

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Originally Posted by Gant Grimes View Post
If not, sorry to hijack.
No, please hijack all you want. I've been really impressed with your progress.
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Old 05-02-2008, 06:31 AM   #39
Tim Luby
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5-2-08 :heavy lynne

At bodyweight of about 174#

Bench press 205#
Dead hang ring pull-ups BW+35#

3 rounds, 2 min rest in between

Rd 1
BP - 9
PU - 4

Rd 2
BP - 5
PU - 3

Rd 3
BP - 5 + drop set of 135# for 8 reps
PU - 3 + drop set of BW for 4 reps

My posterior chain is fried (as well as the rest of me) so I figured Lynne wouldn't hurt me so bad.

My pull-ups really suck! Haven't been doing them so much. Gymnastics will have to become more of a focus.
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Old 05-04-2008, 03:29 PM   #40
Tim Luby
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5-4-08 4bata

For 8 round, tabata style

Thrusters w/45# bar
Heavy bag
12" box jumps
Push-ups
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