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Hastalles's Log
 

hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

My naked weight last night was back up to pre-infection weight - 155.

I'm not eating enough for optimal progress. I need to make getting to lunch a priority instead of having an extra night meal to replace it.

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

cant you get your hands closer together? your set-up is loose as hell

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

caveman101 wrote:
cant you get your hands closer together? your set-up is loose as hell

x2

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

I was messing around with it tonight and something about closer hands together just made it click. Real tight, way better shelf, and elbows right under the bar. We'll see what happens tomorrow! Thanks yall! :D

Wednesday:
few med ball throws
Bench press - 140 for 5 x 8 (Supposed to be 130, but I'm quite a beginner to benching and adapt faster.)
Gym was pretty clear for once so, I did some light high hang snatches - pretty much no dip under either. felt powerful.
face pulls
some band pullaparts (im up to the doubled red mini band now)

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

lol, wtf is your avatar?

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

caveman101 wrote:
lol, wtf is your avatar?


It's the Windigo, man! Giant insane human-eating winter spirit, what's not to like?

http://en.wikipedia.org/wiki/W...

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Thursday:

Vertical jump singles sprinkled throughout.

My low back has been pissed off all day, so I took today very careful.

Olympic squat - up to a single at 295. (wasn't all that much of a grinder either) I tried 295 again but fucked up the bottom and lost hip tightness. Which made my sacrum area unhappy, so I cut it off. (I'm so freakin happy with my setup now, all my issues are fixed!)

Wanted to do more and was feeling very powerful so I did some more high hang snatches.

Barbell rows felt bad in my left elbow so I did 2 sets of pullups to failure. Plus hanging to grip failure which also made my spine feel fantastic.

Then I had to go so I'd get to the caf before it closed.

Probably didn't do enough work to progress all that much, but I did my best with what I had.

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

hastalles wrote:
caveman101 wrote:
lol, wtf is your avatar?


It's the Windigo, man! Giant insane human-eating winter spirit, what's not to like?

http://en.wikipedia.org/wiki/W...

Wendigo's better

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

spar4tee wrote:
hastalles wrote:
caveman101 wrote:
lol, wtf is your avatar?


It's the Windigo, man! Giant insane human-eating winter spirit, what's not to like?

http://en.wikipedia.org/wiki/W...

Wendigo's better


pshh, just another super-strong monster

The windigo's different though, man. It's reeeaaalll. I want to believe.

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

hastalles wrote:
spar4tee wrote:
hastalles wrote:
caveman101 wrote:
lol, wtf is your avatar?


It's the Windigo, man! Giant insane human-eating winter spirit, what's not to like?

http://en.wikipedia.org/wiki/W...

Wendigo's better


pshh, just another super-strong monster

The windigo's different though, man. It's reeeaaalll. I want to believe.


Just another possessive and unstoppable spirit. I'd rather have to deal with the former tbh.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Well if you won't see reason, I guess we'll have to agree to disagree. But the windigo's still better.

Friday:

Rack was in use so,
Clean and press - up to 125 for 4 plus a 5th push press. (only cleaning the first rep)
Person finished quarter front squatting and I set up in the rack,
OHP - somehow missed 130. As always, it flies up to the top of my head (such that when I fail I often drop it on my head...) The gym was about to close cause I screwed up the time so I did a few push presses then down to 95 to failure.

Show your armpits is a great cue.

Nowhere near enough work so I went off into the woods and pressed rocks. I filmed it out of interest so here's one of the sets.



I'm freakin malnourished...

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

LOL you just regained cool points

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

hastalles wrote:
Well if you won't see reason, I guess we'll have to agree to disagree. But the windigo's still better.

I was just giving you grief. Have you seen Fear Itself episode 8 "Skin & Bones"?

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

spar4tee wrote:
hastalles wrote:
Well if you won't see reason, I guess we'll have to agree to disagree. But the windigo's still better.

I was just giving you grief. Have you seen Fear Itself episode 8 "Skin & Bones"?


In fact, I have! twas awesome.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

*Do close grip along with squats and rows today*

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1986

that's some very Rocky training

badumtsss

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

fr0IVIan wrote:
that's some very Rocky training

badumtsss


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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Saturday:

most useless session ever.

Oly squat - triple at 275, 275 x 2 and I'm ashamed to say I bitched out on the third and didn't put everything into it. I had the strength but not the testicles.

Not sure what was going on, but my lower back was locking up towards the sacrum so I switched to front squats which did their absolute best to tear my right biceps AND fuck with both elbows. (cause my upper back fails, I have to do some weird curl thing to keep the bar from falling. Bigger delts would help.)

Did some hang snatches which I probably shouldn't have cause I wasn't particularly fresh. But i had to do something. Eventually realized that fatigued snatches weren't going to do me any good at all.

So...

Leg extensions. Pathetic stack x 10, stack plus 20 x 10, stack plus 40 x 10, stack plus 40 x 10, non-intense drop set (don't want my quads beat up too much for Monday)

Close grip bench wasn't happening. Just the bar hurt my elbow. I need to fix this thing before it turns chronic. Which is what I'm gonna do with the rest of my day.

**Gym is closed on the Monday after Easter***

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Holy sweet fuck my left triceps is nasty.

rolling everything, compression tack and floss as best as I could with short bands, ball tack and floss. focusing on triceps and flexors.

with enough food and sleep it should be good by monday, though I may have to replace rows for a bit. Rope cable attachment or dumbbell rows maybe. And prioritize good position on squats until it gets ingrained.

I think I should start doing some light extensor work as prehab.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

--- Goals (re)post ---


OHP - 225 by the Fourth of July, NOT bounced off my lats - Failed

Deadlift - 405 by May 1.

Olympic squat - 335 by April 14

Bench press - 245 by April 11 (EDIT: I'm on a 16 week program, so scratch this.)

BW - 160 lbs naked, evening, post-piss by March 17 - Failed.



--- Schedule (changed assistance work a bit) ---


monday
**OHP,** (Pin press) shoulder prehab

tuesday
broad jump - **Deadlift** (back raises), (shrugs)

wednesday
**Bench press**, (Close grip bench), band pullaparts

thursday
vertical jump - **Olympic squat,** (rollouts), row, curls

friday
**OHP**, (Pin press) band pullaparts

Saturday
vertical jump - **Olympic squat**, (rollouts), row, curls

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Monday:

OHP - up to ~6 singles (most times trying for a double) at 125. They're SO fast up to top of head level, and then they just stall. 95 for 3 x 6-7.

Pin OHP from right in the sticking point, (I can just get the front of my head under the bar when in leaned back OHP position) As close to the same grip and everything as possible. 125 for ~30 very short rest singles. I just got more and more explosive as I went. I love pins, getting tight and in good position and then exploding off the stable base is so awesome. Held the last one for a while.

then a few full ROM OHP with the bar just to groove the full movement. Felt SO fast.

band pullaparts



To hit my goal of 225 by July 4th, I'd need an average of ~8 lb a week which I don't think is quite possible. I have to admit defeat there. I think I may need to take a little step back for OHP, so no new goal there for the time being. Still on track to crush the deadlift and squat goals though.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Tuesday:

Deadlift - ~6 singles at 315, missed the 7th a few times. Mid rests as always with deadlifts. I'm now at the point where i can put in full force without my back rounding. A very good thing, as I don't have to limit myself and bug out mid-lift anymore.
- then 285 for a few plus a few cluster reps.

***Drag the bar up your shins, lats.***

Tried shrugs again, but my erectors aren't strong enough to hold the slight forward lean, and just dragging the bar over my junk is not happening. So until I get bigger quads, I'll have to use the trap bar.

Back raises - 88 db for 5 x 10. last set plus a few cluster reps with as slow negatives as I could on each.

I wasn't as explosive as usual today. Also, my throat is effed up. Hopefully just allergies from the Ohio pollen.

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

why do you seem to be so beat up all the time?

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

caveman101 wrote:
why do you seem to be so beat up all the time?


Good question, I think I'm still not eating enough.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Wednesday:

warmup (which i hardly ever do. Finally got it through my thick skull that just maybe I should.) - shoulder dislocates, pushdowns, knee pushups. Until structures felt good and fluid.

med ball horizontal throws

Bench - 160 5 x 5 (4th set, I missed the 5th rep. 5th set was fastest of all, I felt like I could have done 1 or 2 more reps.)

Close grip bench (hands right at the smooth. Tucked elbows, not cheating and letting my elbows flare out like I was before.) 135 x ~7, 155 x 3, 155 x 2, 135 x ~4, 85 (haha) x 4 x ~8. finished with some holds at lockout with everything properly tight.

Yes!!! I just discovered that my triceps are a huge glaring weakness! I'm excited to fix that and hopefully see my pressing movements take off.

I've got my head out of my ass and started caring about my bench. I'm not an O-lifter and never benching has not served me well at all.

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