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Old 05-05-2008, 05:58 AM   #41
Tim Luby
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5-5-08 ME day

Front box squats w/50# chains

135x2
145x2
155x2
165x2
185x2
205x2
215x2

Power clean w/32# of chains

135x2
145x2
155x1
165x1
No chains:
155x2
165x2
175x1
180x1

Ring dips w/32# of chains, short rest

Body weightx2
25x2
30x2
35x2
40x2
45x2
45x2
45x1
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Old 05-06-2008, 05:47 AM   #42
Tim Luby
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5-6-08 4-mile sandbag run

4-mile run with a 60-65# sandbag

At .5 mile intervals, alternate back squats and high pulls for 10 reps

Time: 47:58

Holy crap! This was tough.Exactly the type of workout that's going to help build my trail running endurance.
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Old 05-07-2008, 06:06 AM   #43
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5-7-08 rest day

Stomach was killing me yesterday and I'm not 100 percent today. Hope tomorrow's better.
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Old 05-08-2008, 06:16 AM   #44
Tim Luby
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5-8-08 ME day

Front box squats (w/about 50# chain, 9.5" box

145x2
155x2
165x2
175x2
205x2
215x2 (PR last week)
220x1 PR

Kneeling shoulder press (w/32# of chain)
95x3
105x3
115x3
125x2
135x1
145xfail
135x1
140x1 (PR with chains)

Deadlift with 50# of chain

205x2
225x2
245x2
275x2
315x1
335x1 (PR made last week)
355x1 PR - 2x bodyweight!

I really feel like I've found something that works for me. I never responded to high-volume strength workouts and my current program appears to have just the right amount of work. I'm not getting burned out, nor am I stagnating in regards to gains.

In all my years of lifting, I never contructed such a well thought out program--just went in there and did the same old crap time and again.As evidenced by my paltry PRs, I didn't progress because I didn't have a plan (or real goals for that matter).

I cannot say enough about the value of black boxing.This idea of customizing and fine-tuning the program to the individual seems to me the only way to go.
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Old 05-08-2008, 11:51 AM   #45
Alexander Kornishev
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Re: Tim's LOGic

Nice! Keep up the good work, this looks very good!
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Old 05-08-2008, 06:11 PM   #46
Tim Luby
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Re: Tim's LOGic

Quote:
Originally Posted by Alexander Kornishev View Post
Nice! Keep up the good work, this looks very good!
Thanks man, so far so good. It's been about a month since the experiment began. I think it's more than the programming that's giving me gains. It may be more that I'm less afraid of going heavy than I used to be and that I'm adding weight each time [and therefore progressing].
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Old 05-08-2008, 06:21 PM   #47
Tim Luby
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evening of 5-8-08 Big time power clean PR!!

I'm beside myself. For the hell of it, I went out to the garage and screwed around with 135# power cleans with lots of chains. The first couple of reps were tough, but then they got easier because I realized I had to really explode to be able to finish it off at the top. After all, that's where the "chain factor" comes in. Thank you Mr. Simmons.

So then, on a whim, I took the chains off and proceded to do 155, 175, 185 (PR), 195, and then 205! All the way, I was feeling good and determined to get to 205.

The clean is a total mind ****. As soon as you lose confidence, you're done. More than the PR, I'm happy that going forward, I'll be more confident with this lift.

I believe that the chains are such a great training tool for the clean--moreso than with squats. You're simply forced to be more explosive.

Great day!!!!!
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Old 05-09-2008, 06:41 AM   #48
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5-9-08 Heavy Lynne

BP 225# @ BW around 175#
Weighted ring dips 35#

Rd 1
BP 10
PU 4

Rd 2
BP 6
PU 3

Rd 3
BP 4 + drop set of 135#x8
PU 3 + drop set of BWx4

Compared to 5-2-08:
Increased BP by one rep
PUs same
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Old 05-10-2008, 01:14 PM   #49
Tim Luby
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5-10-08 Elizabeth

did power cleans insrtewad, of full squat cleans--didn't realize it was supossoed to be done with the latter

Time: 8:20

Surprised my time wasn't worse being that I felt pretty spent today.
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Old 05-10-2008, 01:47 PM   #50
Alexander Kornishev
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Re: Tim's LOGic

Tim, I am not sure if you check my answer in my log, just in case here are very good gymnastics sites (all of them are w/f safe)
http://www.drillsandskills.com/articles/
http://www.beastskills.com/
http://gymnasticbodies.com/
http://www.flashmavi.com/gymnastics.shtml
gymnastics bodies check out the forum, Coach Sommer posted some very good guides there. BWT what is the problem with MU setup?
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