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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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It's Been a Looonnnggg Week, and It's Only Wednesday?
3/21/12
Re-tooling my training to prep for the May meet while still studying for/taking boards is tough. I'd decided to go back to full body training with one events day (Saturday) to hit the stuff I didn't focus on during the week (farmers, tire, kegs, stones, etc). I'd had great success with a previous template but I'd outgrown it and was looking to add in some more accessory work and dynamic/explosive stuff. Wasn't exactly sure what to do, then I saw that Chad Coy article, and it presented a pretty damn good template.
As I've never had luck with strict DE work a la Westside type stuff, I may omit that section of the day depending on if I feel I need it or not. Will be working up to the activation volume (5 sets of cleans and 3 of the others kicked my ass today) but otherwise will follow the template. In order to accommodate my training partners, I may be moving around the ME work and the Circa-max sections but otherwise, I think it's a sound start.
Today's Work:
Warmup
Agile 8
Prone Y's, T's, I's
ACTIVATION:
Power Cleans
95x5
135x5
155x5
185x5
205x3 <--tweaked the wrist and had shitty hip power, so I stopped
Stick Dislocates
3x10
Reverse Hypers
3x10
ME WORK:
Yoke Bar/Giant Camber Bar Box Squat
155x5
245x5
265x3
315x3
355x3 <-- GREAT speed. Very pleased with this. Might be a PR, but I'll have to check.
CIRCA MAX WORK:
Strict Press
Bar x10
95x5
115x3
135x2x3
Pullups
4x5
Clean Grip Hang Pull
2x8
OA Incline DB Press
25x8
45x8 <--- way harder than I thought to keep the core tight. I like these.
DONE.
Looking forward to see how this plays out. Back on Friday.
PEACE.
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cholulalula
Level 0
Join date: Nov 2010
Location:
Posts: 1217
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PR hell yea is RIGHT! NICE WORK!!!
Damn, that's some serious pressing. I really need to get on my axels, grrrrr.
p.s. tire flip subbed for rack pulls is like, the best substitution ever. nice.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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cholulalula wrote:
PR hell yea is RIGHT! NICE WORK!!!
Damn, that's some serious pressing. I really need to get on my axels, grrrrr.
p.s. tire flip subbed for rack pulls is like, the best substitution ever. nice.
Glad you approve of the substitution! Wish I hadn't tweaked my back trying the 1000 lb tire, but oh well, it happens right?
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Kalle
Level 4
Join date: Feb 2006
Location: California, USA
Posts: 4971
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wiggles wrote:
TheTexican wrote:
Kalle wrote:
wiggles wrote:
Tex: Teh wimmenz love the strongman. Not exactly sure why. Probably because we play with our log and stones out in the street. Just a guess.
They like it when we pick up rocks and eat pounds of meat
Well, shit.... that's pretty much all I do. That, and words with friends.
And we win at life, don't forget that. Oh and we have to help everybody carry their heavy shit.
The ladies love me because I am really good at picking up heavy things and killing spiders
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Kalle wrote:
wiggles wrote:
TheTexican wrote:
Kalle wrote:
wiggles wrote:
Tex: Teh wimmenz love the strongman. Not exactly sure why. Probably because we play with our log and stones out in the street. Just a guess.
They like it when we pick up rocks and eat pounds of meat
Well, shit.... that's pretty much all I do. That, and words with friends.
And we win at life, don't forget that. Oh and we have to help everybody carry their heavy shit.
The ladies love me because I am really good at picking up heavy things and killing spiders
On that note, I find it funny how if I see a spider when I'm outside, I just brush it off like "meh, whatever spider." But if that little bastard is inside my place of residence, it looks like someone is button mashing mortal kombat, and I'm the one holding the shoe. There's rarely anything left but spider fragments.
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Kalle
Level 4
Join date: Feb 2006
Location: California, USA
Posts: 4971
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nice axle press! I got to start working on mine again. your feet were not to wide
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Kalle
Level 4
Join date: Feb 2006
Location: California, USA
Posts: 4971
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wiggles wrote:
Kalle wrote:
wiggles wrote:
TheTexican wrote:
Kalle wrote:
wiggles wrote:
Tex: Teh wimmenz love the strongman. Not exactly sure why. Probably because we play with our log and stones out in the street. Just a guess.
They like it when we pick up rocks and eat pounds of meat
Well, shit.... that's pretty much all I do. That, and words with friends.
And we win at life, don't forget that. Oh and we have to help everybody carry their heavy shit.
The ladies love me because I am really good at picking up heavy things and killing spiders
On that note, I find it funny how if I see a spider when I'm outside, I just brush it off like "meh, whatever spider." But if that little bastard is inside my place of residence, it looks like someone is button mashing mortal kombat, and I'm the one holding the shoe. There's rarely anything left but spider fragments.
shit I flick them with my fingers black widows whatever
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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And Then I Do Something Stupid...
3/26/12
Stressed out because of boards Thursday. Got rushed because I was late to train, and accidentally forgot to go through part of my warmup. Tweaked my back on Trap Bar DL's as a result. Retarded and now it just adds to my test anxiety. Fucking hate this shit.
Warmup
Sucked ass
ACTIVATION:
Hang Cleans
3x5
Reverse Hypers
3x10
Forgot Band Work.
Bamboo Bench
4x5
ME WORK:
Trap Bar DL
Up to 435x1
Missed 475x1 twice due to crappy position. Back tweaked here. Fuck.
Floor Press
Up to 215x1. Shoulder was twitchy, so I nixed it here.
CIRCA MAX WORK:
Neutral Grip Pullups
5x4
DB Jerks
100lb Circus x5x1 ea.
Snatch Grip High Pulls
3x5
DONE.
Rough day today after leaving work. Hoping for a better one tomorrow. For those reading, sorry, got nothing inspirational for ya today.
PEACE.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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There Comes a Time...
3/28/12
Boards tomorrow. Needed a good workout today like nothing else, and I got it. Nothing spectacular, I just feel amazing now that I'm done.
Warmup
All the Goodies, No Skipping
ACTIVATION:
DB Snatch
3x5 (40, 45, 50)
Band Pull Aparts
3x15
Reverse Hyper
90x3x10
ME WORK:
Front Squats
135x5
185x3
225x3
255x3
275x3 <--Good hard triple. Prolly not a PR, but a good top set today.
WG Pullups
5x3
CIRCA MAX WORK:
Incline DB Bench SS with DB Row
55x3/90x8
60x3/90x8
65x3/90x8
70x3/90x8
75x3/90x8
Tire Flip
600x4x1
DONE.
Don't know why I feel so damn good after this session, but I'll take it. I've been stressed out because I'm taking boards tomorrow, and it feels good to have a solid session and to relax. Time to chill, eat, and travel to Jackson, MS to take boards in the morn. Hoping to come back a DPT!
PEACE.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Back from the Dead
3/31/12
So boards was tough, but not terrible. Not sure how I did, but I'll find out in the next few weeks. Missed yesterday because of family commitments so I went in today to put in work. Here's what went down:
Warmup
All the Amazing Stuff
ACTIVATION:
Band Face Pulls
Avg x5x15
Reverse Hypers
110x5x10
EVENTS:
Farmers Walks
110x60'
220x60' in ~11 or 12 seconds I think. Moving fast.
Yoke Walk
400x60'
600x2x60' with one drop each trip. Felt easy-ish for the first time ever. Very pleased.
CIRCA MAX WORK:
Reverse Grip Chins
5x5
HS Seated Low Row
4x10
Seated DB Military
50x8
60x8 <--shoulder was cranky. Live to press another day.
FIN.
Solid session today for the most part. Was a little late getting in so I missed the pressing and just jumped in with the farmers. Was going to go back and press after yoke but I was so spent from those runs that I just decided my time would be better spent pressing another day.
Going to spend the rest of the day catching up on sleep, and prepping some game time chow for the tournament games tonight. Really interested to see who ends up in the ship.
Back in the gym Monday.
PEACE.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Ain't No April Fooling
4/2/12
THOUGHTS:
On to week three of this program Chad Coy put out. Really liking it so far. I'm not getting in all of the oly lifts, mainly because I can't snatch for shit and figure there's no reason subluxing my shoulder too, so if I can't work in cleans I *try* to get in some jumps or something. Not as successful as I'd like to be on those, but I'm trying. Also, I think I pulled something in my lower abs deadlifting today. Happens sometimes when my belt slides too low, I get this painful pinch/burning feeling and it takes about 24 hours to completely abate. I poked around and can't recreate it with palpation, so I assume I have some sort of microtear in the lower rectus. Just need to be careful.
Here's today's work:
Warmup:
All the Good Stuff
ACTIVATION:
Band Dislocates <--these are feeling good again.
3x10
Reverse Hypers
90x3x10
Some Speed Pulls, then
ME WORK:
Deadlift, from the floor
135x5
225x5
315x3
add straps
405x1 <--felt funny burning thing here, should have been a triple
455x0 <--need to go up a tad slower from 315 and I got this
CIRCA MAX WORK:
NG Chins
3x8
Axle Clean & Press (clean first rep)
135x3
175x3
225x3 <-- felt shitty, no timer
225x6 <-- in less than a minute, should have had 8 but got out of rhythm.
225x3 <-- just to press to failure, no timer, almost had a fourth
Popped a guys back for him x1
DONE.
Back in the gym Weds if my abs are feeling better. Till then.
PEACE.
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cholulalula
Level 0
Join date: Nov 2010
Location:
Posts: 1217
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wiggles wrote:
I've been stressed out because I'm taking boards tomorrow
PEACE.
OMG! I missed this, here's a belated GOOD LUCK!!! How do you feel it went?
Solid, solid work in here. Hope the abz are feeling back to normal tomorrow!
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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cholulalula wrote:
wiggles wrote:
I've been stressed out because I'm taking boards tomorrow
PEACE.
OMG! I missed this, here's a belated GOOD LUCK!!! How do you feel it went?
Solid, solid work in here. Hope the abz are feeling back to normal tomorrow!
Thanks! It went as well as it could have. I didn't think the test was really that hard, but I've said that before and not done well so we shall see. Hopefully everything turns out well so I don't have to pay another $500 haha
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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4/4/12
The Day I Finally Got Pinned
Interesting day today. Felt like a long one at the clinic. Felt tired all afternoon. Got some stims and got to warming up and then squatting and still felt like crap. Then got pinned by a weight that I used to smoke, so that was a bummer. No injuries, but it shook me up a bit nonetheless. I need to get back to doing explosive work. Gotta try to find a way to work it in. Probably going to go in Friday to do some cleans and conditioning stuff, then hit the events hard come Saturday.
Warmup
All the goodies
ACTIVATION:
Banded Face Pulls
3x20
Reverse Hypers
145x2x10 (missed 3rd set due to people working in, oh well)
Hang Cleans
Should've done them, skipped today
ME WORK:
Squats
135x5
225x3
275x3
315x3
335x3 <--- should've jumped to 355 tops from here
375x1, then got pinned. Sucks.
CIRCA MAX WORK:
WG Chins
5x5
Hack Squats
3x8
DONE.
Shoulda, woulda, coulda. Just going to try to chalk it up as a bad session and then I'll be back at it Friday. Blegh. So lucky I didn't get hurt.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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In other news:
I PASSED MY BOARDS BITCHES!
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spar4tee
Level 0
Join date: Sep 2010
Location: District of Columbia, USA
Posts: 7418
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Congrats mang! You worked hard for that shit.
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TheTexican
Level 4
Join date: Mar 2007
Location: Texas, USA
Posts: 1212
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wiggles wrote:
In other news:
I PASSED MY BOARDS BITCHES!
Good shit, brother!!
Now send me those good vibes for this weekend!! Haha
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TheTexican
Level 4
Join date: Mar 2007
Location: Texas, USA
Posts: 1212
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Also, for the "explosive" work, I do mine between warm up sets of the main movement that day.
My definition of that work would be box jumps (BJ's!!), cleans, med ball throws/slams, and plyo push ups.
I do a few sets of 2 or 3 while I'm working up. Seems to help prime me for my heavier sets.
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cholulalula
Level 0
Join date: Nov 2010
Location:
Posts: 1217
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wiggles wrote:
In other news:
I PASSED MY BOARDS BITCHES!
OMG!!!! I'm SO excited for you!!!!
:D :D :D
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Thanks all!
Tex: good vibes sent, and I'll have to try the getting in stuff in between sets. If I can get away from loading/unloading weight that is haha
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Straight Up Strongman Saturday
Good one today. Deviated from the plan slightly, but still got all my needed work. Awesome. And I have raw shoulders from the tire and it looks hilarious
Warmup
All the Good Stuff
ACTIVATION:
Explosive Pushups
4x2
ME WORK:
Log Press
Log x8
135x5
175x3
195x3
225x1 <-- so freaking fast
245x0 <--- got lazy on the clean and didn't get my elbows up right. This is gonna happen soon.
Tire Flips
450x a few to warmup
600x5
600x60' in 59 seconds <--Huge improvement! Gives me 30 seconds to do farmers this way haha
Truck Pulls
Without E-brake x1
2 clicks on x1 <--holy shit balls this was awful
CIRCA MAX WORK:
Reverse Hypers
90x3x8
Pullups
30 reps
Farmers
Tried a quick start that I don't normally do. Tweaked my abs a bit so I called it there.
DONE.
Really good session today. Put in some solid work, and I'm very, very pleased about the tire improvements. Didn't sleep much last night either, so for as exhausted as I am, I kicked some ass. Time to rest up, slam food, and get ready for the Easter Day Eat-a-thon. Going to gain another 7 lbs tomorrow. Like a boss.
PEACE.
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wiggles
Level 3
Join date: Oct 2009
Location: Tennessee, USA
Posts: 962
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Just Putting In Work
4/9/12
Good session today, just felt off. No biggie. Just put in the work and live to fight another day.
Warmup
All the Good Stuff
ACTIVATION:
Band Pull Aparts
3x20
Reverse Hypers
3x10
Tire Flips
400x20
ME WORK:
Deadlift, from the floor
135x5
245x3
295x1
335x2 <-- Double overhand, no straps. Cut it here so I don't reinjure the abs. Felt good.
CIRCA MAX WORK:
GHR
3x5
Chins
3x8
Incline DB Bench
55x10
65x10
75x8 <--- arms just went derp. lol.
HS High Row
3x8 <--holy crap back was fried.
DONE.
Everyone was feeling off today. Probably due to not sleeping this weekend and running around like a maniac trying to cook and stuff for the two families (mine and the lady's)... Was worth it though. Also, took a little progress pic of my back to see where I'm at. Definitely way thicker than I was this time last year for sure. Crazy to see the difference, and I especially notice it with my numbers on all my lifts. Way higher than they were. Amazing what working consistently does huh?
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TheTexican
Level 4
Join date: Mar 2007
Location: Texas, USA
Posts: 1212
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Jew fro!!
Good shit. I feel you on the lack of sleep. It can lead to low numbers quick!
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