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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, March 26, 2012

Standing overhead barbell military press:

122 X 5, 132 X 4, 142 X 3, 152 X 2, 162 X 1, 1 1;

Clean grip high pulls from the hang:

122 X 5, 132 X 4, 142 X 3, 152 X 2, 162 X 1, 1, 1;

Leg extensions:

110 X 15;

Grip work with Captains of Crush # 2;

Various band pulls and holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesdat, March 28, 2012

Standing overhead barbell press, back-off week for these:

100 X 8, 8, 8;

RGP: weight is plates on bar:

150 X 3, 160 X 3, 170 X 3, 180 X 3, 185 X 3;

Snatch grip holds, weight is plates on bar, countis: one-thousand-one, one-thousand two, etc:

110 X 6 count, times seven sets
Drpped weight and wentr for longer count: 40 X 90 count hold over four sets;

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Thursday, March 29, 2012

Standing overhead press with bands--minis:

70 X 5, 80 X 4, 85 X 3, 90 X 2, 100 X 1, 110 X 1, 1, 1, 1, 1;

Various band pulls and holds;

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, March 30, 2012

Did a decending ladder-type workout using power cleans from the hang with a overhead military press after the last rep:

100 X 5 plus 1 press, 110 X 4 plus 1 press, 120 X 3 plus 1 press, 130 x 2 plus 1 press, 140 X 1 plus 1 press;

Snatch grip holds in ersatz rack {Hammer Smith machine] weight is plates on bar and position was lockout count was one-thousabd-one, one-tousand-two, etc:

50 X 20 count, 100 X 12 count, 120 X 12 count, 140 X 10 count, 50 X 40 count;

Various band pulss, holds--did a band pull in snatch hold position before each set of holds with the weight.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, April 2, 2012

Standing overhead barbell press:

122 X 5, 132 X 4, 142 X 3, 152 X 2, 162 X 1, 1, 1, 1.

Snatch grip holds: number is count--one-thousand-one, one-thousand-two, etc. weight is plates on bar only;

90 X 12, 110 X 12, 140 X 12;

Snatch grip hold with band--mini--for one minute [stood facing a clock in the gym with second hand].

Grip work iso holds: jumped to Captain of Crush gripper Number 3, considerably harder than the number 2 gripper, closed to inch and a quarter between handles and held:

Left hand: 3 count;
Right hand: five count and a little closer between handles.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesday, April 4, 2012

Standing overhead press with bands--monster minis:

70 X 5, 75 X 4, 80 X 3, 85 X 2, 90 X 1, 1, 1:

RGP: weight is plates on bar only;

160 X 3, 170 X 3, 180 X 3, 190 X 3--last rep of this set was a grinder;

Snatch grip hold, number is length of hold via one-thousand-one, one-thousand-two etc count:

90 X 12 warmed up, 115 X 12, 145 X 12, 90 X 30, 26, [this wa a resukt of a mistake: misread my log
was supposed to be "50"], 50 X 50;

Various band pulls and holds with a mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, April 6, 2012


Standing overhead barbell press:

95 X 5, 115 X 5, 135 X 5, 5, 5, 5, 5;

Standing RGOP in ersatz power rack--Smith machine--weight is plates on bar only:

30 X 5, 50 X 5, 70 X 5, 90 X 5;

Various band--mini--holds and pulls.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, April 9, 2012

Standing barbell overhead press:

123.5 X 5, 133.5 X 4, 143.5 X 3, 153.5 X 2, 163.5 X 1, 1, 1, 1;

Overhead holds snatch grip in ersatz power rack--Smith machine--weight is plates on bar only:

90 X 10, 10, 10, 10; number is count: one-thousand-one, etc;

Grip holds with Captain of Crush N0 3:

Left hand: 5 count;
Right hand: 7 count;

Various band holds with mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesday April 11, 2012

Two workouts today, one very early in the morning, the second about ten hours later:

Workout A:
Standing overhead military press with bands--monster-minis:

70 X 5, 75 X 4, 80 X 3, 90 X 2, 95 X 1, 1, 1;
Snatch grip holds from the hang in postions one and two with just the Olympic bar;
Band hols, snatch grip using monster-mini band.

Workout B:

Standing barbell overhead press concentrating on explosiveness:

55 X 5, 75 X 5, 100 X 3, 3, 3, 3, 3, 3, 3, 3, 3, 3;

RGP weight is plates on bar only in ersatz power rack [Smith machine]:

160 X 3, 170 X 3, 180 X 3;

Band hols with mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, April 13, 2012

Snatch grip high pulls:

65 X 3, 90 X 3, 110 X 3, 115 X 3, 130 X 3, 145 X 1, 1,1,1,1, 1;
Snatch grip hold, position 1 for six holds of six to seven counts using only olympic bar;
Snatch grip hold, position 2 for six holds at 2 to 3 count;

Various pulls and hold with mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, April 16, 2012

Standing overhead barbell press:

90 X 3, 110 X 3, 125 X 3, 135 X 3, 3, 3, 145 X 3;

RGP: weight is plates on bar in ersatz power rack--Smith machine- bar weight unknown:

135 X 3 125 X 3, 135 X 3, 125 X 3, 135 X 3;

Grip work iso holds Captains of Crush # 3:

Left hand: 5 counts
Right hand: 6 count

Various band presses and holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesday April 18, 2012

Standing barbell overhead press with bands--minis:

65 X 3, 75 X 3, 85 X 3, 3, 3, 3, 3, 3, 3, 3:

Standing OHP partials--start to top of head--in ersatz power rack --Smith machine:

90 X 3, 100 X 3, 110 X 3 120 X 3--weight is plates on bar don't count bar weight;

Snatch from hang: learning this movement:

45 X 3, 50 X 3, 55 X 3, 60 X 3;

Leg press: weight is counting plates only:

360 X 30.

Band holds;

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Thursday, April 19, 2012

Narrow grip--hands at smooth edge in center of olympic bar--standing overhead press:

85 X 3, 105 X 3, 115 X 3, 125 X 3, 135 X 3, 3, 3, 3, 3, 3;

Snatch from hang--learning the lift:

45 X 3, 3, 3, 3:

Snatch grip holds in Smith machine, weight is plates only on bar, number is count held:

90 X 12, 12, 12;

Nautilus leg extention:

90 X 30

Various band holds with mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, April 20, 2012

Semi-Power clean ladder, add ten pounds, drop reps by two; on all sets after the last rep do a overhead press:

95 X 8, 105 X 6, 115 X 4, 125 X 2, 135 X 1;

Db circuit: lateral raise, bring db to togather at arm's length keeping arms paralell to the floor, then row the bells into the shoilder's rotate bells and do an Arnold press, lower bels to shoulder, press them out at arms length with arms paralell to floor, move them out to sides--finish position of a lateral raise, lower the bells to the side--this whole bunch of moves and positions constitutes one rep;

12.5 X 4 rep circuits, 15 X 3 rep circuits;

Overhead hold in clean grip position; numbers represent length of count [one-thousand-one, one-thousand-two, etc] weight is plates on the bar not counting bar weight which is unknown--it's a Smith machine-- each hold was preceded by a snatch grip hold with a mini band for a ten count:

90 X 12 count, 110 X 12 count, 130 X 12 count, 140 X 12 count.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monay, April 23, 2012

Standing overhead barbell press:

95 X 3, 115 X 3, 135 X 3, 145 X 3, 3,

Partila overhead press in Smith machine, weight is plates on bar only, position of bar top of head:

120 X 3, 130 X 3, 140 X 3, 145 X 3 , 150 X 3;

Snatch grip band holds--minis--6 holds of 10 count each;

Isometric grip work with Captain of Crush # 3:

Left hand: 5 count;
Right hand: 8 count.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesday, April 25, 2012

Standing overhead barbell press with bands-minis:

67 X 3, 77 X 3, 87 X 3, 3, 3, 3, 3;

RGP weight is plates on bar only:

140 X 3, 150 X 3, 160 X 3, 170 X 3, 180 X 3;

Snatch grip holds, weight is plates only on the bar, number is counts--one-thousand-one, etc:

90 X8, 140 X 6, 6, 6;

Angled sled-type leg press:

540 X 20.
Various mini band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, April 27, 2012

Standing overhead barbell press:

115 X 3, 125 X 3, 135 X 3, 145 X 2, 150 X 1, 1, 1, 1, 1;

Snatch grip high pulls:

100 X 3, 120 X 3, 130 X 3, 140 X 2, 2, 2;

Snatch grip holds, weight is plates only on the bar, number is count length of hold:

90 X 10, 140 X 8, 150 X 7;

Various band pulls and holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, April 30, 2012

Standing overhead barbell press:

115 X 3, 125 X 3, 135 X 3, 145 X 2, 150 X 1, 155 X 1, 1, 1, 1;

Snatch grip high pulls:

100 X 3, 120 X 3, 135 X 3;

Standing barbell partial press--eys to a couple of inches above head, sticking point area--weight is actual plates on the bar as forced to use a Hammer Smith machine as gym has no power rack:

95 X 3, 105 X 3, 115 X 3, 125 X 1;

Grip work isometric hold on Captain of Crush # 3:

L--five count
R--five count
Snatch grip hold with bands and other band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Tuesday, May 1, 2012

push presses, alternate between behind neck with snatch grip and regular from front with pressing grip; these alternating sets were used as warmups and after third set concentrated on regular push presses. This is a learning exercise for me as I don't do push presses, preferring the regular "militay" press:

45 X 3, 55 X 3, 65 X3; warmups over, regular pp: 95 X 3, 115 X 3, 135 X 3, 3, 3;

Power cleans:

95 X 3, 115 X 3, 125 X 3, 135 X 3, 3, 3, 3;

Various band holds and pulls.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wednesday, May 2, 2012

Standing overhead barbell press with bands--mins:

70 X 3, 80 X 3, 90 X 3, 90 X 3, 3, 3, 3, 3, 3;

RGP; weight is plates on barnot counting bar weight:

140 X 3, 150 X 3, 160 X 3, 170 X 3, 180 X 3, 190 X 2;

Snatch grip holds, weight is plates on bar only and number is length of count:

90 X 5, 100 X 6, 110 X 7, 7, 7;

Various band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, May 4, 2012

Learning day Re: push press, first three sets are warmups where i do PP from the bac, then from the front. After three sets of these alternating push presses, I do just the push press fro the front:

45 X 3, 60 X 3, 70 X 3; Front only: 100 X 3, 120 X 3, 140 X 3, 3, last rep, second set was a bit of a
grind, so terminated the set;

Snatch grip high pulls:

100 X 3, 120 X 3, 130 X 3, 140 X 3, 3, 3, 3;

Snatch grip holds, number is count held:

90 X 7, 7, 7

Various band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Monday, May 7, 2012

Standing barbell overhead press:

115 X 3, 130 X 3, 140 X 3, 150 X 2, 155 X 1, 160 X 1, 1 (this rep was a grinder, terminated set);

Snatch grip high pulls:

100 X 3, 120 X 3, 135 X 3

Partial overheads from start:

135 X 3 to top of head; 155 X 3 to top of head; 175 X 3 to eyes; 185 X 2 to nose;

Snatch grip hold in ersatz power rack --Hammer Smith machine, weight is plates on bar only:

90 X 7 count, 110 X 7 count;

Band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Wesnesday, May 9, 2012

Decided to try Thib's waves today:

Standing overhead barbell press with bands--minis:

90 X 3, 95 X 2, 100 X 1; 95 X 3, 100 X 2, 105 X 1; 100 X 3, 105 X 2, 110 X 1;

RGP{

150 X 3, 160 X 2, 170 X 1; 160 X 3, 170 X 2, 180 X 1; 170 X 3 180 X 2, 190 X 1; 180 X 3, 190 X 2, 200 X 1

Isometric holds with Captains of Crush # 3:

Left hand: five count;
Right hand: 5 count;

Various band holds

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Thursday, May, 10, 2012--a light 'work the kinks out" day:

Standing behind the neck barbell presses with snatch grip:

45 X 5, 55 X 5, 65 X 5, 75 X 5, 80 X 5;

Very light high pulls with snatch grip, going up on toes for a hold on last rep:

45 X 5, 5, 4, 4;

Three position barbell overhead isometric hold:

position one held at nose level--110 X 15 count;
position two held a couple of inches above top of head--110 X 15 count
position three held four inches below lockout--110 X 15 count;

A circuit I cooked up to finish off shoulders: db lateral raise, pause at top for a couple of counts, then bring the dbs from side to striaght out front, pause a couple of counts, then row the dbs into the chest, pause, push them straight back out, swing them to the side [finish laterl raise position, then lower to sides, this constitutes one rep:

12.5 X 3, 3, 3;

Various band holds.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1034

Friday, May 11, 2012

Thib's 3,2,1, wave day:

Standing barbell overhead press:

135 X 3, 140 X 2, 145 X 1; 140 X 3, 145 X 2, 150 X 1; 145 X 3, 150 X 2, 155 X1; 150 X 3, 155 X 1 1/2--stopped set.

Db high pull plus cuban press ove for rotator cuff strengthening:

12.5 X 6, 12.5 X 8, 15 X 8;

Standing barbell holds snatch grip in ersatz rack--Hammer Smith machine, weight is plates only:

90 X 6 count, 110 X 6 count, two sets of these;

Band holds.

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