TRAINING LOG: James Murdock
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Topic: TRAINING LOG: James Murdock
Posted By: MensreaJim
Subject: TRAINING LOG: James Murdock
Date Posted: 12/07/10 at 12:30pm
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Hey everybody, thanks again for the welcome. Now I'm going to wear it out. I've recently switched to a very bare bones 3 days/week squat/press/pull program. So far the recovery has been surprisingly good, but I know I have to keep an eye out for overtraining my squats. Yes, these numbers are in pounds, but keep in mind that I'm eleven years old. Dec 2--I break my months-long lurking on NASGAweb. Low-bar squats: 3x245x5. Bench: 2x225x5, 1x225x8 Deads: 2x315x5, 1x335x3 (PR) Dec 4-- Low bar squats: 245x5, 2x265x5. Strict press: 3x145x5 (PR) RDLs off 3" box: 3x225x5 Dec 7-- I have been stressing about my horrible squats, so I decided screw it, I'll go Oly style; I'm already moving such pathetic weights, why not start over and do it right. And then today I see some timely posts on here, and today I went high-bar, ATG for the first time in my life. Had to rush today to get home from the gym, so no press and inadequate warm-up/cool-down. Squats--worked up to 245x5 for a few sets. Very odd that 265 was hard in a powerlifting stance to parallel but 245 was manageable high-bar ATG. Probably not as high-bar as I think, but definitely narrow stance and ATG. Power cleans: Lots of singles at 225 and 235. Missed at 245 a couple of times. Came home and did Russian twists with medicine ball, then with baby. Did some medicine ball throws into my heavy bag*. This lead to my five-year-old working the bag for a few minutes, of course. Named a goblin Hookgrip. *No baby involved |
Replies:
Posted By: MensreaJim
Date Posted: 12/10/10 at 4:51am
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Dec 9- Sq- 3x5 up to 265. Narrow, ATG squats are making my day. I don't have any of the hip flexor pain that was giving me problems coming out of the hole on PL squats. I could have gone heavier and I expect this number to be less ridiculous pretty soon. DL-3x5 up to 335. Fair bit of spittle and grunting. Push Press-3x185x5. Just for comparison, I was struggling with 95# a few months ago on this lift. Dips-3x10 with ~25lb chain All modern PRs on the lifts--obviously I am paying for it today. |
Posted By: Joel Sim
Date Posted: 12/10/10 at 7:29am
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Nice work, thanks for logging. FWIW, have you tried not doing squats AND deads on the same day? It seems like everyone I've met or spoke to( myself included ) has better results spreading those 2 lifts apart. Someguys alternate them every week, several seem to hit them both ( through some variation of the lifts ) on different days of the same training week. Food for thought. ------------- |
Posted By: MensreaJim
Date Posted: 12/10/10 at 7:55am
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Thanks Joel. For the past few months (so as long as I've been lifting) I had been doing the conventional schedule: lifting with one deads day and one squats day. I know going heavy on both on the same day is not the best way to get much done...I am exhausted by the time I'm done with the first anyway. The reason I'm trying this is because I have been limited in my ability to get into the weight room more than twice a week, and because I thought Rippetoe's starting strength program sounded like a better fit for me to get some progress on my squats, and this is basically what he calls for. He actually has you dead every other workout--which I think is too much for me. |
Posted By: Joel Sim
Date Posted: 12/10/10 at 8:06am
If it works don't fix it.  ------------- |
Posted By: MensreaJim
Date Posted: 12/10/10 at 8:13am
That remains to be seen, of course. Basically I just looked at programs until I found someone reputable who gave me permission to squat 3x/week. |
Joel Sim wrote:Posted By: Wayne Hill
Date Posted: 12/10/10 at 8:44am
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If I understand correctly, you're rebuilding your strength these days (been there, done that). For a period of time, you get a "newbie pass" on a lot of the issues that experienced lifters need to pay attention to. Basically, your body responds so well to training that there's less likelihood of overtraining. You'll know it when it's time to switch it up, so go with what's working for you now. We'll be glad to help when you start running into walls. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: MensreaJim
Date Posted: 12/10/10 at 9:30am
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Yeah, I am definitely still in the heart of the anything works phase. I welcome any advice, though I'll probably ignore it I have a huge lift today--moving my stuff out of my office and into the new one. |
. I have to learn through injury and failure--there is nothing more Scottish than stubborness.Posted By: Sarahfly
Date Posted: 12/10/10 at 10:01am
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Hey, I started at six years old. I think I might be able to claim eight now. One day at a time, and logging here is a great benefit and motivation. Good on ya!
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Posted By: Duncan McCallum
Date Posted: 12/10/10 at 10:22am
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"there is nothing more Scottish than stubborness" Except maybe Braveheart...wait...Australian. Ok ok! The Highlander!!! Damn...French. I give up. ------------- The man in the arena. |
Posted By: MensreaJim
Date Posted: 12/21/10 at 1:23pm
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Stop me if you've heard this one before: N00b starts hitting a bit of a stride, bumps up weight too much, poor form leads to a little tweak, tweak feels better a few days later, so he pulls deads and goes down in a swearing, crumpled heap. Maybe the last part is a little too specific, but I knew better. I am fine now--the first day was pretty bad but it's gotten significantly better every day since--I am just mad at myself for not waiting a little longer and costing me some extended time with the real weights. I have vowed to make up for it by eating a lot in the intervening weeks and really hitting the preacher curls. I need to work on my peak. Ok, I will eat a lot and do some pressing. I just started a new job last week, so I can use the extra hour for a couple of weeks, but it still sucks. I gave into the cajoling of the bros and amazingly got near a lifetime PR on the bench last week, for what that's worth. It was literally 50lbs heavier than anything I've moved in the past months (read: decade). |
Posted By: Joel Sim
Date Posted: 12/22/10 at 12:25am
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glad you're feeling better & congrats on the PR! ------------- |
Posted By: KiltBill
Date Posted: 12/22/10 at 12:32am
| Way to go on the PR Brother! Keep at it. |
Posted By: MensreaJim
Date Posted: 12/29/10 at 12:45pm
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Thanks, guys. Had some brotastic lifting days over the past little while--bench, incline, dips, military, etc., but decided to give my back a gentle run out and everything went fine. Monday Split Jerks--worked up to 185 and did a bunch of doubles. Nothing in my back at all. I realize with good form and rational thought this wouldn't be on my "upper" day, but that's making two dangerous assumptions. Bench--3x225x8. Not great, but I was late from work--missing the regulars--and the only potential spotters looked dicey, so I went solo. Incline, dips. Tuesday The Y gym was empty for some reason, so I shot around and even jumped a little. Too scared to do anything exerting, but my back felt good enough to go hit the weights. Hang cleans--5x185x3. OK, maybe this wasn't smart, but I felt fine doing them with jerks, and I hadn't done these in many years and wanted to give it a shot. So different from power cleans--I need to work them in more. Squats--took it slow and easy up to 225x10. No problems at all, and it gave me a chance to think about form, going off my heels better and all that. Still made me dizzy, so that's a plus. Reverse hypers--this was my only back pain, but it was the appropriate kind. So, good day in the gym. No big weights or anything exciting, but I was able to do some moderate weight without any immediate or residual pain. Probably try some light deads on Friday, but keep the regulator around 225 and maybe open up a bit next week. The thought of throwing in the ice makes my back seize up, so that may be a while off, still. |
Posted By: MensreaJim
Date Posted: 12/30/10 at 3:05pm
As soon as I wrote this last night my fate was sealed. Went in the back yard and tossed the shot for a few minutes in deep snow. No back problems, just cold problems. High around 7 tomorrow. Bench and then weighted dips today--PR of 11 with the ~ 25# chain. Fun times, but I am itching to do some (relatively) heavy lifting with mah legs. Benching more than I squat is a little too close to reality. |
Posted By: MensreaJim
Date Posted: 1/10/11 at 5:23pm
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My new job is smashing me up, but I've been able to get into the gym pretty regularly, just at weird, quick times. Sat 1st--Pulled sled, threw weights Mon 3rd--Started out squatting, but knee hurt. Switched to deads up to 335x5. Tu+Wed--Church league basketball. First time in a couple of years. Despite my best efforts, we won. Thu--Recovered from basketball. Horrible shape. Fri--First trial ever. Then second. Not much lifting or throwing going on here... Sat 8th--Squats up to 295x5. Good mornings, DB presses. Mon 10th--I got up early to go into the gym, only to get my car stuck in front of my neighbor's house. So I did car pushes. 2 sets of 500, 3 inches there and back, for about 20 minutes. Good start to the week. After work I managed to get into the gym--patient wife--deads up to 355x3. Everything felt heavy, but this was a modern-day PR. I am a little disappointed in how much effort this was, but I just looked through my logs and saw that my DL 1rm in mid-September was 295, so I should keep some perspective. Then front squats and Kroc rows. |
Posted By: MensreaJim
Date Posted: 1/14/11 at 3:04pm
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I've been working through some nicks and dings. Had some back spasms playing basketball Tuesday, and I've been nursing a weird pain in my clavicle/shoulder area, so I've avoided pressing and throwing. Fri 14th--Squats up to 2 sets of 315x3. Knowledgeable bro said I was very deep. This represents some great improvement and I was glad to get it this easily today. This was obviously mostly a matter of finding my form, but I still feel stronger under the bar. Did some power cleans, lots of doubles at 225. I was pretty exhausted after the squats, so this was a struggle. Kroc rows 105# 15 with right, 12 with left. Managed not to puke. Good day in the gym for me. |
Posted By: Joel Sim
Date Posted: 1/15/11 at 9:20am
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Posted By: MensreaJim
Date Posted: 1/18/11 at 1:15pm
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Had one of those nights that can make lifting so great. I was set for a DL single at 375, and I had been dwelling on that weight over the weekend and practicing my form at odd times and inappropriate places. I had been thinking on it so much that I had psyched myself out a little and was thinking of putting it off. Warmed up. DL 225x5, 315x1, 315x1, 365x1--very easy--, 385x1--very easy--,405x1--easy, 425x1--not so easy, but no problem. I know this isn't serious weight, but 4 plates looked pretty bad ass to me. Clean-style deads 4 sets of 225x5. Kroc rows 105# 15 left 16 right. Great night, this puts my gym totals to well over 1k lbs. I am now ready to compete in the 115 lbs. division--unfortunately I weigh twice that. |
Posted By: MensreaJim
Date Posted: 1/22/11 at 8:10am
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Today Squats--going for 335x1. 225x2x3. 275x2. Belt on. 315x1. 335x1 ATG, easy. 355x1. Not ATG, but felt really deep, and trustworthy guy said good depth. 225x3x10 Front Squat (for kicks and giggles) 225x5 Gassed. Bench 225x2x8 2 sets of Tri push downs As far as I can remember, that's probably just about lifetime PRs in Squats and Deads--all in the same week--and huge improvements in both over the measly weight I had been using. I am a little apprehensive about resetting my work sets to these new 1rm numbers, though. Thanks for letting me post here. As well as being inspired by all the good folks on here, it's made me reevaluate the way I work and to head north, to paraphrase Wendler. And yes, my ill-conceived squats and deads in one day routine didn't last long. Like 2 weeks and one torqued back. |
Posted By: Joel Sim
Date Posted: 1/22/11 at 1:29pm
50lbs over what you expected is pure sweetness bro, Good Job. As far as recalculating your 531 program, It might not be a bad idea. It looks like you figured it all for back when you were pulling & squatting in the same night. Now that you,ve split them up your work capacity for each lift has increased, right? Learn & apply, recalculate for what is working for you now & be willing to re-evaluate after another 2 or 3 cycles. Just my 0.02 ------------- |
Posted By: MensreaJim
Date Posted: 1/29/11 at 10:38am
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Yup, I went ahead and reset my numbers for DL and Squat. Managed to get my reps, but only just. Monday, Jan 24-- DL 335x5, 355x5, 360x6(5). Power snatch singles up to 175; I suck so bad at these. Kroc rows 105# 16/17. Still very sore from Saturday squats. Thursday, Jan 27-- Sq 275x5, 295x5, 305x6(5), back spasms. Tried to work through it with some power cleans, but thought better of it quickly and waddled to my car. Saturday, Jan 29-- Bench 225x5, 235x5, 235x9(5)--finally had a trustworthy spotter. CG bench for speed 135x2x8. Push jerks up to a triple at 225. Tri push down, 2 sets. It still looks like the ice planet Hoth here, but the local throwing group is setting up practice in a couple of months and I am excited about that. I need to spend a lot more time drilling, since I have no idea how to do any of this. I'm fortunate to live a short drive from all you guys around Draper. Salt Lake valley must have the highest games:humans ratio in the world. |
Posted By: Joel Sim
Date Posted: 1/29/11 at 1:33pm
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Utah? north or south of Salt Lake County?
There's a good group of guys south, somewhere around provo. In Draper you have Ryan Stewart( Utah's only Pro ) & Jeff Loosle who has competed in and AD'd more games than almost anyone, not to mention all his Masters World Records. I have Highland/Strongman training in West Jordan every saturday for a couple of hours when there's not a competetion being held. Throwing at 11am transitioning right into strongman lifting. Who told you we were waiting a couple of months? We've been getting after it all winter. Call me if you want to join us 801-856-7333. ------------- |
Posted By: MensreaJim
Date Posted: 1/29/11 at 5:57pm
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I am in Idaho Falls, so you guys qualify more as regional than local. The closest "local" group is in Pocatello. I think they are all hibernating. I don't find myself down there too often, but I will definitely give you a call next time we're in the area on a weekend, I would love to meet up and puke in your presence. |
Posted By: Joel Sim
Date Posted: 1/31/11 at 12:51am
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Posted By: MensreaJim
Date Posted: 2/05/11 at 7:09am
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Mon Jan 31--DL 365x3, 375x3, 380x5(3), 225x10, 225x5. Hang Snatch 2x135x5. Kroc rows 105# 16/18 Thurs Feb 3--Squats 315x3, 315x3, 320x6(3), all ATG. I'm feeling so much better on squats. Power clean singles up to 245(PR), miss at 255. RDLs 2x225x6. Sat Feb 5--Bench 225x3, 245x3, 250x3, 250x6(3), C+J 185x3, 225x3. I caught one of these awkwardly and my wrist started acting up. Strict Press 135x5, 145x5. Tri push down. Suitcase carries, 1 set each hand, maybe 60 yards with 90#. I've been around 230# for a month or so now, so I need to pick up my eating or expect my gains to slow down soon a bit. I will do my duty. Joel--Todd and Lyman are in Chubbuck (just outside of Pokey), I think. I've swapped e-mails with them a bit and do plan on going down and throwing with them. |
Posted By: MensreaJim
Date Posted: 2/07/11 at 1:30pm
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Mon Feb 7-- DL 225x3, 2x315x1, 365x1, 2x405x1, 405x3(1). I love deadlifts: The first 2 singles at 405 felt so heavy, but 2 and 3 came right off the ground, and skin fell away from my hand and shin. What a mess. Did a set of hang snatches, but my shoulder was giving me concern. If it's not one thing... Front Squat 205x5, 225x5, 225x3. Exhausted. Kroc rows 100# 15l/16r, 15l/20r. Stretching. Yelling kids. |
Posted By: MensreaJim
Date Posted: 2/10/11 at 2:09pm
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Thurs Feb 10-- On the road, lifting in the hotel. Still had free weights and a good spotter. Bench 225x5, 245x1, 2x260x1, 260x6(1). It looked like a 45lb bar, so I'll take it. DB Press, Tri extension, Russian twists. Conference all day, all-you-can-eat sushi for lunch. |
Posted By: MensreaJim
Date Posted: 2/11/11 at 12:08pm
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Fri Feb 11--Back in a real gym. Squats--225x5, 275x2, Belt on, 315x1, 335x1, 335x5(1). May have been 6, I am not good at 'rithmatic. I love these "x1" days, I have so much more left for the last set than the x3 or x5 days. Maybe I'm in horrific shape? Front Squats--2x225x5 RDLs--225x5, 275x4(grip gave out, back was next) PR, I guess. 225x5 Hammer winds with 45# plate. Stretching. Backyard football with sons and nephew. |
Posted By: MensreaJim
Date Posted: 2/21/11 at 12:12pm
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I was feeling a little worn out and was going out of town, so I decided to take last week off, all but some push-ups and jumping. It felt a little harder to get in and ramp up for my heavy set today, but it felt good to be fresh going into the gym Mon Feb 21--DL-- Warm up, 2x225x5, 2x315x2, 365x5, 370x5, 370x7 or 8. My legs were already shaking after my 2nd work set, so I was glad to hammer out however many I did. My form often goes to crap just below my knee and I feel my back arch up--I know better than to ask without video, but would rack pulls from that point help with my weak spot? Hang pulls up to 205x5, hang cleans up to 185x5. Too exhausted at that point to get anything out of it. Russian twists with 45# plate, x20. I think I'll finish my ghetto WFD/WOB pipe+plate implement tomorrow. Excited to be amazed at how heavy 56# weighs. |
Posted By: Joel Sim
Date Posted: 2/22/11 at 1:07am
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My understanding is that problem's in the lower portion of your ROM are most likely due to a lack of flexibilty in your hips. Maybe focus on rolling and stretching before lifting? Also, I know what you mean about not having the energy for Oly lifts after heavy pulls. If you're gonna do them in the same workout, you might want to try doing the "quick" lifts first. ------------- |
Posted By: C. Smith
Date Posted: 2/22/11 at 1:34am
Typically, when you lose lumbar extension it's a result of the hamstrings taking over, which begins well, at the beginning (with the setup). So there are a couple things you can look at without having to take video, although that would be the best. 1) Make sure the bar is in the proper position when you begin your pull (read: close/midfoot). I gave a short description of how to get in the right spot in KiltBill's log last week iirc. 2) Try pulling in oly shoes (thus taking some of the tension off the hamstrings due to greater knee flexion) Oh, and rolling and stretching is good too. ------------- |
Posted By: MensreaJim
Date Posted: 2/22/11 at 1:49am
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Thanks guys, good points to consider and apply. I think my setup is probably a big issue, because this never happens on a single, but always when I'm into the set and probably not thinking about how I'm lining up. Since I can't remember if I scraped my shins, sat back on my heels, etc. then I probably didn't. And yes, I am about as flexible as my desk. |
Posted By: mthompson33
Date Posted: 2/22/11 at 2:06am
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Yeah, I shot video of myself one day, I came to realize that my first pull was good, the rest were very nearly SLDLs... I have to focus on, getting my butt down and re-setting for the subsequent pulls.
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: MensreaJim
Date Posted: 2/22/11 at 2:17pm
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After all of the OHP talk on Craig's log, I decided to make some time for my neglected step-child of a lift. Tue. Feb 22--Some quick Power Jerks up to a triple at 185 to warm up and loosen my back. Good hell I'm sore from deads. Strict press--135x5, 145x5, 145x7. Somehow this hasn't magically increased simply by ignoring it. I just guessed at this number, and, sadly, it was about right. Or maybe I have a mental block and always manage to barely rep out whatever is put in front of me...nah. Push press--2x155x10. Triceps push downs. |
Posted By: MensreaJim
Date Posted: 2/23/11 at 3:53pm
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Had a CT scan this morning, always fun. Any time you can fast, then drink some radioactive chalk and get an IV that makes you feel like you're voiding your bowels, you have to take that opportunity. However, I ended the day by trotting out my brand new pipe bomb/weight stack. Did some cautious HWFD throwing in the snow until I needed to retighten the implement and I was too cold. Also I wore loafers. You may be forming an image of me that is completely accurate, except I am 31. |
Posted By: MensreaJim
Date Posted: 2/26/11 at 5:11am
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Sat Feb 26--Sq--Warm up, 275x3, 315x5 (hard. checked log and took off weight), 305x5, 305x7. Awful. I'll chalk this up to not eating or sleeping much the past couple of days and forget about it. Bench--A few easy sets leading up to 225x8. Front raises and Russian twists. |
Posted By: MensreaJim
Date Posted: 2/28/11 at 12:37pm
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Mon Feb 28--Strict press--135x3, 145x3, 155x7 Push Press--185x5, 3x205x3, 205x5 Triceps presses, front raises, Russian twists. Family ice cream night. |
Posted By: MensreaJim
Date Posted: 3/01/11 at 1:07pm
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Tuesday Mar 1--DL--225x3, 315x2, 365x3, 385x3, 390x5. Hang cleans--up to 3x195x3 RDLs--up to 2x275x6 Crazy thing after this: I racked it on a low, exterior squat rack pin to strip the bar, darn thing cantilevered over and flipped up and over, nearly killing a young ruffian performing his 13th set of wrist curls. I had never seen that before--the bar tipping over, that is. I see lots of wrist curls. Terrifying lesson learned. |
Posted By: MensreaJim
Date Posted: 3/04/11 at 12:35pm
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Fri Mar 4--Sq-225x3, 315x3, 325x3, 330x3. . Front Squats, Kroc Rows, Abs. Not a good day in the gym. |
Posted By: MensreaJim
Date Posted: 3/05/11 at 8:32am
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Sat Mar 5--South Africans, box drills. Bench 225x5, 235x5, 240x10. Incline up to 185x3(not so good at this one), 135x10x3. Triceps presses, front raises. |
Posted By: MensreaJim
Date Posted: 3/07/11 at 2:25pm
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My CT scan from a couple weeks back came back looking bad, so I had a few more tests and then a biopsy on some growths last week. I found out today everything is fine. The stress from that had been killing me the past two weeks, so hopefully I can eat and sleep normally now and get back on track with my lifting. Mon Mar 7--DL--2x315x1, 405x1, 455x0, 415x1, 415x3. 405 was so easy I thought I'd break from the script. Whoops. Deads off a 3" box 3x225x10 Kroc rows, stretching. Crazy back spasms. |
Posted By: Joel Sim
Date Posted: 3/08/11 at 5:10am
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Good to hear ------------- |
Posted By: MensreaJim
Date Posted: 3/08/11 at 1:10pm
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Tue March 8--Strict Press--155x1, 165x1, 165x5 C+J--lots of doubles at 225, double at 235, single at 245 (lifetime PR, I believe), couple doubles at 225. Lots of fun. |
Posted By: MensreaJim
Date Posted: 3/10/11 at 7:25am
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Thu Mar 10--Paid for my sin of doing deads and C+J on back to back days today. First AM workout in months. Squats--225x3, 275x1, 315x1, 335x1, 345x1, 345x0. I walked it out for my ME set and got all kinds of bad juju from my back, so I walked it back in. Did some reverse hypers until I was walking sideways. I feel fine now. |
Posted By: MensreaJim
Date Posted: 3/11/11 at 2:56pm
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Fri Mar 11--Bench--225x3, 245x1, 265x1, 275x4 Incline 2x185x3, lots of fast reps at 135, triceps pushdowns, farmer's walk 105# ~200', 90# ~100'. |
Posted By: MensreaJim
Date Posted: 3/14/11 at 4:45pm
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Mon Mar 14--Starting a new phase. I decided not to deload, we'll see how it goes. My numbers on squat and deadlift are going to be tough to meet. Strict press--135x3, 155x5, 155x5, 155x7 Dips 1 chain x15, 2 chains x10, 3 chains x5 (this hurt, my neck is killing me now and I'll be paying for it tomorrow). Front raises, Mball throws. |
Posted By: MensreaJim
Date Posted: 3/15/11 at 4:16pm
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Tue Mar 15--Squats 275x5, 315x5, 315x7 Hang cleans up to 205x1, awful twinge in my neck when I pulled 225. That's yesterday's dips. Front squats. My wife says I'm getting fat. |
Posted By: MensreaJim
Date Posted: 3/18/11 at 2:34pm
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Bad day at work and I couldn't shake it in the gym. Friday Mar 18--Bench-Messing around, did singles up to 295, missed 305. I was a little surprised to miss 305, but 295 is a lifetime PR. Next time I max I'll hit 3 plates. Meaning it won't be for a long time. 225x5, 225x8, 250x7. This is scientific. Triceps presses, out of time. I had more neck pain throughout--hope this doesn't affect deads tomorrow. Not much of a workout. |
Posted By: MensreaJim
Date Posted: 3/23/11 at 4:03pm
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Tue Mar 22--DL--315x3, 365x5, 375x5, 380x7. Hang cleans up to 205x1. I worked out at lunch, I've never done that before. Pretty funny way to spend my lunch hour, all ramped up and bleeding from my shins and hip. I came back to the office shaking. Wed Mar 23--Strict press--155x3, 165x3, 165x5, (wide grip here) 165x2. Triceps presses, suitcase carries. |
Posted By: Mountain Man
Date Posted: 3/29/11 at 2:56pm
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Dude, your lifts are going through the roof! Great work Jim, really.
380 for 7 DL = NICE! You make me want to kill it in rehab on Thursday. It's tough to only get to workout/rehab 2x a week, but I'll take it happily and ask for more. Keep it up Jim! PS: that hang clean w/ 205 is sweet too. ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: MensreaJim
Date Posted: 3/29/11 at 5:34pm
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Thanks Robin. I have been disappointed in my gains lately, but I keep hitting my reps and I have gotten much much stronger in the few months I've been posting here. I am as strong as I've ever been and owe a lot of that to you good people. I can't wait to see your (gradual, permanent) triumphant return to the platform. Sat--I threw my ghetto HWFD, even tried some full spins. Wow. Horrific. Short. So people throw this thing over their head? Mon Mar 28--Squats--275x3, 315x3, 335x3, 335x4 Power Cleans--2x up to 245. Pulls with 255 (that weight was coincidental, of course), RDLs with 255. Tonight--Basketball for 2 hours. Half-court with younger guys, meaning I devolved from bad defense to hacking pretty quickly. |
Posted By: Joel Sim
Date Posted: 3/30/11 at 1:07am
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good job - keep moving forward ------------- |
Posted By: MensreaJim
Date Posted: 4/01/11 at 5:35pm
blarraghaa Had my first really bad workout today, ie I missed my reps. No fun. I've lost a couple of pounds, too. Need to get on track. Fri Apr 1st--Strict Press--155x1, 165x1(really heavy), 175xmiss. This is hard to admit, since most guys here can't miss 175 in any conceivable movement. 135xmanyxsome. Dips. |
Posted By: Joel Sim
Date Posted: 4/02/11 at 5:31pm
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Beau hit it on the nose in his log, "one mans shame marker
is anothers PR" the nice thing about this board is every is still supportive, not elitist or belittling. As long as you're pushing & striving for improvement you're on the right track. Keep it up Bro! ------------- |
Posted By: MensreaJim
Date Posted: 4/04/11 at 12:24pm
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Monday April 4th--Deads--315x3, 365x3, 385x3, 405x5(3). That's better. Clean-style deads 3x225x8, Russian twists and plate hammer winds. It is amazing how few sets I do in the course of an hour. |
Posted By: MensreaJim
Date Posted: 4/05/11 at 2:23pm
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Tuesday April 5th--BP--225x3, 245x3, 255x3, 265x4(3). Ouch. I don't know what's going on, but I am significantly weaker in my presses over the past week. NEEDS MOAR MILK. Triceps presses x many. I'm a bachelor tonight, so now I'm going to play some basketball. |
Posted By: MensreaJim
Date Posted: 4/07/11 at 3:26pm
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Thu Apr 7--Weighed in at a paltry 227 today. This is going in the wrong direction, but it should be easy to fix. Famous last words. Squats--275x1, 315x1, 335x1, 355x1, 365x1 (PR), 375x1 (PR). I diverted from the plan a bit here. 3x225x8. |
Posted By: MensreaJim
Date Posted: 4/12/11 at 3:43pm
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Tue Apr 12--DEADS--2x315x1, 2x405x1, 425x3 (425 is my lifetime PR from Jan., so this was good, but not great. I thought I was going to puke, so I brought the trash can into the weight room, but I kept it down. Probably could have got a 4th, but I would have yakked and my form was falling apart.) Hang cleans--singles up to 215 (PR), missed at 225. Hang pulls 3x225x5. C+J a couple x225. Weighted abdominal + obliques work. I am planning on heading down to Pocatello to throw with the Asay clan on Thursday, which will be my first real experience throwing. I am either throwing in a suit or wearing a kilt all day at work. |
Posted By: MensreaJim
Date Posted: 4/16/11 at 11:43am
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Work kept me from throwing in Pokey on Thursday, so I went in and did some presses that night, instead. Sat April 16--I wasn't planning on working out today, but I ran in to the office in shorts and saw that the Y was open. So I stepped in and set some lifetime PRs.  Hang cleans--185x3, 2x205x1, 225x1 (PR) Power cleans--225x1, 245x1, 255x0, 255x1 (PR), 245x1 Knee got a little wonky at this point. It seems like my hang:power ratio might be a little high, but oh well. Hopefully they'll both keep moving. |
Posted By: MensreaJim
Date Posted: 4/20/11 at 10:15am
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I rolled my ankle pretty badly Monday, but it's healing well so I won't be out as long as I had anticipated. I'll try and do some seated DB work tonight. Query: In looking at different games and considering my summer schedule, at what point do I go from "novice" to the hallowed "C class"? Is novice generally a 1-and-done deal, or does general ineptitude and kiltlessness carry me through a couple of games as a novice? |
Posted By: MensreaJim
Date Posted: 4/26/11 at 5:51pm
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My ankle healed up pretty quickly and I am back at it. I was due for a deload week. Lots of great stuff going on here in the logs in that time, though. Sat Apr 23--Strict press--135x5, 2x155x5, 155x7, 155x5 Push press--2x155x10 Triceps presses Mon Apr 25--Sq--315x5, 315x5, 325x5(5), FS 185x8, 225x5. Tue Apr 26--Stone throws. Not too scientific, I alternated between Braemer-style throws and awkward South Africans with a big rock and a 20# DB. It's fair to say I have a lot of work to do here. |
Posted By: MensreaJim
Date Posted: 5/03/11 at 12:59pm
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Monday May 2--Almost a month off of deads, and I felt it. DL--225x3, 315x1, 365x5, 390x5, 2x225x10. Good mornings and RDLs both felt weird, so I called it. Tuesday May 3--Went and threw with Todd and Lyman. It was great to actually be with someone who knows what they're doing. Got my first reps in with the sheaf and some good hammer help. |
Posted By: Mountain Man
Date Posted: 5/05/11 at 2:18am
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Jim, you are making some huge jumps in strength in a very short time! Good for you, keep it up. 390 for 5 is good business my friend! MM ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: MensreaJim
Date Posted: 5/07/11 at 2:21am
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Thanks again Robin. Your progress is amazing. I have a weird boo-boo that I am really worried about. I have always had an odd floating rib that sticks out at an angle, but it's never been a problem in football, lifting, etc., and every physician that has seen it has just shrugged. But in doing hammers this week it seems to have moved and is causing me all kinds of pain, and isn't healing up too quickly. My internet sleuthing makes me think it is partially detached from the cartilage, but I have no idea what's up with the original condition. I think I may go see an ortho next week and try to get some information about it; from my brief research it appears there is generally nothing they can do about rib injuries, and I'd assume that's especially true of congenital (or at least decades-old) problems. I think I MIGHT be able to bench with it, but I can't imagine doing anything from the floor or overhead--it hurts like hell to stand up or get out of bed. I am going to be out of commission for a while, at which point I'll have to ease into the rotational stuff and see where I am at. |
Posted By: MensreaJim
Date Posted: 5/10/11 at 3:15pm
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I'm finding out that a rib sprain, though sounding stupid, is a pretty bad deal. So the real question: eat like a champion for 2 sedentary months, or just eat normally and start rapidly losing weight? Atrophied obesity v. atrophied semi-obesity? |
Posted By: MensreaJim
Date Posted: 5/28/11 at 12:49pm
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I have tried to do some isolated lifting, and my rib is getting better steadily. Lots of leg presses and bench the last couple of weeks, and today I tried out some front squats. I went pretty easy, just some light 5s with no wraps or belt. No pain at all in my ribs. I also tried some incline and got a non-spot PR, again no pain in my ribs. So I think I might be done with the leg press. I don't think I'm ready for overhead pressing or anything from the floor, but this is a big improvement. It still hurts whenever I turn over or cough, so no throwing for some time still. I went down to EISA Black Sheep Challenge and watched last weekend, lots of fun. This was the first games I've ever seen in person. I would have loved to have thrown. My son came with me and was in love with the caber toss: "They were throwing trees!" |
Posted By: Mountain Man
Date Posted: 6/02/11 at 9:29am
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How's the rib healing Jim? If it hurts when you cough or roll over, you may need to let it heal before you really hurt something--I speak where I have been before. Injuries suck but big injuries suck more. ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: MensreaJim
Date Posted: 6/05/11 at 4:27pm
It feels better from week to week, so I am confident it will be fine pretty soon. I have been the picture of caution, of course. Really though, I am taking it very easy. Well, mostly. I keep a meticulous record of PRs, and I was looking through my list recently searching for records to break while semi-injured, and I came across my standing long jump from September. It was--amazingly--6'10" at ~225lbs. Tonight, cold, I jumped 7'9" at ~240lbs. I've seen everyone's SLJs in other posts and know that 7'9" is a shameful number, but it is still fun. |
Posted By: MensreaJim
Date Posted: 6/13/11 at 2:09pm
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Last couple of weeks, everything feels fine. I'm still not up to throwing, but lifting seems fine: May 29th--Incline--up to 185x6(PR), 195x2(PR), 205x1(PR) No spotter, so I had to take it pretty easy. June 1--Squat--2x315x5, 2x315x2-3. Bottomed out on the first of these and caught a plate on a plate holder, tweaking my back a bit. No rib pains. June
6--DL--Warmed up to 315x2, 365x2, 405x2, 405x2, 405x2 (I think), and
then a few singles. High pulls, 5x3 225. Good mornings, 3x10x135. Some
step-ups, some rows. Youch. June 8--Strict Press--Terrible. 135x5, 155x2, 155x2, 155x2, 155x2, 155x3. DB presses, tricep pushes. June 13--Missed lots of dunks off of 2 feet. Seemed like plenty of height but not enough coordination. I haven't landed one of those in 7-8 years. Next time, easy. I can just imagine you 300+ guys throwing down and I feel pathetic with my white man's disease. Great warm up for squats, I need to keep with these. Squats--225x2, 275x2, 315x2, 335x2, 355x2 (PR), 365x2 (PR) Hang Snatches--Lots at 135. Good mornings--135x10, 185x3 (PR). Kroc rows-- 100# 21 with each hand (PR). Stretching. Fun day in the gym. |
Posted By: MensreaJim
Date Posted: 6/19/11 at 7:39am
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June 16--DE day, 1 minute between sets. Front Squats w/ ~80lbs
chain, for speed 45x2, 2x135x2, 2x155x2, 4x165x2. C+J up to 225x2, I was
pretty worn out already. RDLs 4x225x8. Kroc rows 105# 15 w/ each hand. June 18--Upper body, tried something new with some high volume supersets. Bench+Triceps cables. Pull-ups + Dips. Curls(!) and kneeling abs. Basketball. |
Posted By: MensreaJim
Date Posted: 7/23/11 at 4:59am
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I have had a pretty poor time in the gym this summer, dealing with a few injuries and a new position at work, along with all the family summer stuff. I haven't felt like posting much either, but I am getting back into it here, though I have a shoulder twinge that won't go away and is limiting me pretty well. Anyway, today I had a limited amount of time to get in and work. I am sick and just felt awful, so I figured I'd 1RM deads. I missed a pull on 405, which was weird since I did a set of 5 two weeks ago. But I put my belt, chalk, and mean face on and went 405x1, 435x1 (Lifetime PR), 455x1 (obviously). 455 keeps me on pace to hit 500 this year, at least from where I was in December when I set the goal. Lots of success in some limited box jump/basketball testing lately, too. At 32 and 240 I am jumping way higher than I did at 210 in my late 20s. Good clean flush off the dribble now. If only I could run for more than 10 seconds... |
Posted By: MensreaJim
Date Posted: 7/26/11 at 7:31am
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I went in to the gym last night with no real plan, and it kind of showed. I wanted to do some jumping, but my knees weren't up to it, so I did some squats. 135x5, 225x2, 275x2, 315x2, 335x2, 365x1, 385x1 (PR), 315x6...tired. 385 was really hard, I almost bailed. PRs are always good, but my sick/hurt/disorganized ways have hurt me and I have not made much progress this summer. Thanks to those of you who checked in on me. I have been stalking and following everyone's speed obsession on the boards, good stuff. |
Posted By: MensreaJim
Date Posted: 8/02/11 at 4:03pm
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I spent last week on the road, and I will be heading to the motherland soon for a week or so, but I managed to squeeze in some gym time. My knee and ribs seem ready to go, so I am trying to return to non-worthless lifting. July 29--Out of town, spent a lot of money for a one-day pass to a university gym with no chalk or bumper plates. Lots of leg machines! Front squats, for speed(ish): up to 5 sets of 225x2. Good mornings 3x10 135. Lat pulls 5xsomething. Played basketball, lost to some foreigners amid fatigue, exhaustion, and cramps. Thought long and hard about my cardiovascular abilities. Aug 1--I tried my shoulder out for the first time in about month. OH presses are out, I had pain w/ the bar. Dips x15, 1 chain x14, 2 chains x8?, 1 chain x10?, 0 x 9?, Rows, triceps presses. I felt fine, just weak. I am terribly sore the next day. Aug 2--Hang cleans up to a few sets of 225x1. DL--up to 385x8 (PR). I pulled the waste basket out for this one, but didn't lose my Sam's hot dog y churro ($2.50 with a coke!). That 8th was as hard a rep as I've ever ground out--and as ugly, I'm sure. 3x5x225 wide grip off of a 4" box. Ouch. By this point my back was threatening spasms. One-legged leg presses per Snr. Simmons. Did some interval running for 10 minutes. I am going to try and do some drills this week. I don't have any rotational pain at this point, so I'll do as much as I can. The shoulder pain is pretty limiting for most everything, though. The Asay's Pokey games are in a month+, so I am going to go easy on my shoulder for that time in hopes of throwing in one games this season. |
Posted By: MensreaJim
Date Posted: 8/08/11 at 1:27pm
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Aug 4--Bench No spotter, so just messing around. 225x11(PR? :p), 245x6, x4, x5. Pull downs, triceps rope, face pulls. No shoulder pain. Aug 6--Some box jumps. Squats up to 325x7 (PR). 225x10, my knee hurt a bit here, so Box squats 225x2x 3 or 5.
Aug 8--Some med ball throws, slow and easy Braemer. Bench up to 260x7 (PR), pull downs, triceps, seated rows, farmer's carry. A little bit of shoulder pain. |
Posted By: MensreaJim
Date Posted: 8/10/11 at 3:22am
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Aug 9--Pulled out my pipe bomb and did some tosses. I had never actually attempted a WOB, so I did some WO-my-head. Probably getting a good 3" out of my hand...geez. Maybe 12 of these, and a similar number of HWFD tosses. My posterior and core were awfully sore this morning. Aug 10--With that soreness, I went and did deads this AM. Singles/doubles up to 410x6 (PR). Glad to get this. Grip and back were giving out, but I managed to lock out the 6th. |
Posted By: MensreaJim
Date Posted: 8/25/11 at 3:06am
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Went back to Texas for a week and never managed to hit the gym in that time. Lots of swimming and heavy bag, and a sun stroke day at Sea World. Aug 22--Basketball AM; WOB, WFD PM. Aug 23--Squats up to 345x5 (PR), rows, lat pulls. Aug 24--Basketball AM. Soccer practices start today (I'm coaching my boys' U8 team), but I'll try and get in the gym for some upper. I'll see how my shoulder holds up. |
Posted By: MensreaJim
Date Posted: 9/16/11 at 3:39am
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Basketball turned out to be the worst possible way to get out of my injury funk. Knee and foot were a mess. So I am starting anew: No more basketball, no more anything outside of lifting heavy 4x week, eat everything I see. I'll report back. |
Posted By: MensreaJim
Date Posted: 10/06/11 at 3:51pm
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I've been lifting regularly and cautiously for the past few weeks without much pain or troubles, so I decided it was time to jump back in. Had some good throwing this past week, mostly stones. And now we have a couple inches of snow, so that might take a nine month break. Tonight: Front Squats up to a 3RM. 2x3x135, 3x185, 1x225, 1x245, 1x265 (PR). That wasn't too bad, so I took a shot at 3 with 275. Got the first (PR, obviously), and then bailed on the 2nd. PR for the loudest noise I've ever made? 3x265 (PR, again). Not great, but ok. Good mornings 3x9x175. PAIN |
Posted By: MensreaJim
Date Posted: 10/10/11 at 10:19am
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Oct 8--I did some med ball abs and then threw about 30 puds with my 25#
pipe bomb. I threw my big rock for a while. I have no idea how much it
weighs, probably less than it should. I ordered a 16# shot last week
when EliteFTS had free shipping, it will be fun to throw in the snow and
ice. A few WOB, but I had back spasms. Oct 10--I celebrated the discovery of Florida by going to work and then to the gym. Bench was supposed to be 4x9@225, according to my piece of paper. Warm up to 2x9x235, 9x245, 10x250 (PR). I was tired by this point, but I knew I had a PR. Bent rows 7x5 up to 175. Triceps extensions. I'll do PUDS and some med ball abs tonight. |
Posted By: MensreaJim
Date Posted: 10/11/11 at 3:21pm
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Oct 11--More nonsense in the gym. My back was killing me from yesterday (rows?) as soon as I started. I was trying for a 5RM on a PL-style box squat. Missed the 4th with 315. This pissed me off, so I decided to get a 5RM in regular squats. 355x5 (PR), good depth. This will really hurt tomorrow. Goodmornings xsome. |
Posted By: MensreaJim
Date Posted: 10/25/11 at 4:19pm
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Oct 25--The stupider my workout is, the more fun. This one was fun. Banded deads. I've done speed pulls with bands, but never ME. So I decide to go for a 1RM. Got 315 + 180x1 and 365 +120x1, I couldn't quite lock out 365 + 180. On to 2" deficit deads, singles up to 405. So I figure I'll get a PR while I'm here. DL 475x1 (PR). And then do some front squats. FS 225x8(PR). Abs. |
Posted By: MensreaJim
Date Posted: 10/31/11 at 4:47pm
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Oct 27--Speed upper day. 10x3 bench. 10x2 pull ups. DB strict OHP up to 80s x3. Triceps ext. Oct 28--Speed lower. Power snatch warm up. Box squats 8x2, 245 + ~70 chain at the top. Speed pulls 8x1. 225+~180. Reverse hypers 4x8. Oct 31--No spotters, I guess they are all out trick or treating. I hate floor press, so I do that. Previous max of 245 a year ago. Up to 275x1, 295x1, 315x0, 2x305x1. I've never pressed 300+, so that's fun. Hurt like heck. Pull ups, 10x3. Varying degrees of weight and then strictness. Strict press w/ massive rusty fat bar +45s, x8,x7,2x6. Triceps extensions. |
Posted By: MensreaJim
Date Posted: 11/01/11 at 4:02pm
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Nov 1-- Squats--225x3, 275x3, 315x1, 365x1, 405x1 (Lifetime PR), 415x1...a little high, I think. Scratch. Front squats 2x205x8. This was supposed to be 4x8, but my knee started complaining. RDLs 135x8, 225x8, 275x8, 315x6. Ever have a workout where your log doesn't seem to reflect the difficulty of the workout? I am beat to heck. I'm very glad to get 4 plates. It was a little intimidating, but I came out of the hole easily and managed to grind out the mid-point. |
Posted By: MensreaJim
Date Posted: 11/01/11 at 4:03pm
| And it's 15 degrees outside. |
Posted By: MensreaJim
Date Posted: 11/08/11 at 5:25pm
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I literally got the injury bug--Hobo spider bite on my knee cap. It was awful for a few days, but I made it back to the gym today for more nonsense. Nov 4--Some incline, but my shoulder wasn't feeling it. Thick bar OHP 4 sets to near failure (8,7,6,6) with 45s (150?). Pull ups 10x3, triceps. Missed my squat workout Saturday with spider-induced fever and dizziness. Nov 7--More shoulder pain, more painless thick bar presses. Up to a 1rm of 45s and 2 10s (190?) and then some rep work. Pull ups 10x3. Too much pull ups. It's tearing me up and I'm going to take some time off from them. Triceps. The 500# DL goal is breathing down my neck, so I really want to do everything I can to get it before the new year. Tonight, new thing: concentric good mornings. These really are awesome. It felt just like a max DL, but with much lighter weight. Lateral step ups with 135 3x6/each leg. Concentric good mornings. 135x5, 225x2, 275x1, 315x1, 335x1, 355x1 (had some stomach contents come up on this one...just too soon after dinner), 385x1. This last one literally knocked me on my butt when I put the weight down. Reverse hyper, some leg press. Went home crying. Some weightless spin/line drills. I got my shotput and it's wonderful. How did I go my whole life without one? Now with my yard snow and ice covered and dark out when I leave the office, it's perfect timing. |
Posted By: Joel Sim
Date Posted: 11/09/11 at 1:27am
Congrats on the PR!
My old man was bitten on the ankle by a recluse that had crawled into his boot & the army Dr's almost took his foot! Nastiness....got any pics? |
Posted By: MensreaJim
Date Posted: 11/14/11 at 12:34pm
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Thanks Joel. I have some pics of the pre-lansing bite; it was gross, but not huge like the legendary bites you see online. It's still just hanging around, but now it's a small red and white crater instead of a small, black volcano of venom. I did some lifting over the weekend--I don't recall what. Nothing too exciting, obviously. I had to cut short both my Friday pressing and Saturday deadlifting because of elbow pain. Nov 14--Bench--I had a reliable spotter so I went for it. 225x2, 245x1, 265x1, 275x1, 285x1, 300x1 (PR, very easy, probably had a triple), 315x1 (pretty easy PR). I'll leave it there for a few months. 285x2, 275x2, elbow pain. 3 plates looked pretty daunting, but it went up easily. Some pull ups...~6x2 w/ a chain. A little bit of pain here, so I called it. Triceps extensions 5x5. No pain on these, ever. Box jumps from 10" box onto ~21" bench w/ 30# DBs. Maybe 10 of these until I remembered I was on call and had left my phone in my desk. I'll do some indoor drills tonight once the kids go to bed. |
Posted By: MensreaJim
Date Posted: 12/28/11 at 3:59am
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It's been a little over a month since I posted, and I've been fairly injury free for once.
Highlight was last night, I got my 2011 goal.
Did some fast squats against bands, 135 + orange mini band.
DL warm up to 405x1 for a couple of singles, 455 for an easy single. I was planning on repping out a heavy triple or so, but 455 was easy, so I went for it.
5 plates plus 2 1/4's x0. Couldn't get it off the floor. Too much pacing and trying to manufacture the lift. I slapped and grunted, and the bar bent but didn't move. I regrouped and jumped on it about 30 seconds later. 500x1. This lift felt like it took 30 seconds, it was at high shin to above the knee for a long time and I wanted to give up but it just kept going. Probably not meet legal because I think I hitched (no video, thank heavens) above the knee, but I stood up with it so that counts in my book.
A couple of singles at 405, some RDLs at 225.
When I set the goal for 500 (inspired completely by Robin's awesome DL thread from last year) my heaviest set was 335x5 and I estimated my max around 375. Not bad for one year. Big lifetime PR and this was also my first 2x bodyweight DL in 14-15 years. (I hit 400+ at 200lbs as a teenager, 241 today).
Next goal has to be 600, right? And not inducing blindness in onlookers when I spin an implement, I guess.
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Posted By: C. Smith
Date Posted: 12/28/11 at 4:57am
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Boooooooooom! Well done sir.
------------- |
Posted By: MensreaJim
Date Posted: 2/08/12 at 9:29am
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I've enjoyed some good developments over the past month. My good buddy decided to come start training with me. He's a little guy and has never lifted seriously before, but he's gotten into it. No man can resist the allure of the deadlift--he went from being skeptical about the whole thing to walking around with bloody shins and 3 plates on the bar in just one month. He's made good gains and it helps me to have a spotter and a partner waiting to show up 4x/week. Perhaps the first guy to hit the gym four days a week as a beginner without doing a set of curls.
Lots of PRs have fallen. Squat up to 420x1 with good form (for me), benched 320 easily, inclined 215x3 (never done more than 205), DL 445 for a triple...lots of decent work going on.
I threw the shot last night for a while out on the frozen--but nearly snow-free--back lawn. The whole yard shook and it drove the neighborhood dogs crazy; the shot rolled like a flat drive hitting a wet green. Registrations for spring games are coming up soon and I'm excited to get out and embarass myself.
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Posted By: MensreaJim
Date Posted: 3/09/12 at 10:54am
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I need to spend more time on the forums, I love catching up with everyone's progress. My buddy is still around and getting the hang of things. He's put on some weight and is quickly improving to respectability.
Some PRs over the last month: 11 pull ups; 21 dips; Strict press up to 185x3, 190x1, previous PR was 170, I was hoping to get to 200, but couldn't get anything going; squatted 365x3 last week and 405x1 last night off of an 11" box; Incline 235x2.
I also had some stupid/fun moments from my beloved unusual exercises. A few weeks ago the chin up bars were all semi occupied, so I grabbed an exposed steel beam and proceeded to loudly and gorily hit my head on the light fixture. Like I say, all quality training draws blood and stares.
Last week I was messing around with short bands in the squat rack (up to 315+orange off the 11" box) and decided to try using the thick black EFS bands. EFS lists them at 280lbs around where I estimate my DL lockout, but they really feel 450+, so maybe I'm just much taller than I imagine. Anyway, I put them under the pins in the squat rack and go to front squat it. This is heavy as hell, but I manage to stand up with it eventually. When I try to rack the bar, it seems like the rack is moving away from me. After a quarter second of confusion, I realized that the band tension had exceeded the weight of the rack and I was carrying the rack right into the wall. ACE!
We are heading into a new phase of training/testing, so I'll be going back to squat/bench 5/3/1 maxes this month. Exciting and scary. My partner will be hitting 30-80 lb improvements in the past 2 months, so my (hoped fo) 5-10lb PRs won't look so impressive.
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Posted By: MensreaJim
Date Posted: 3/10/12 at 8:18am
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March 9th--I drank too much milk and sat around sick for a couple of hours.
March 10th--Bench up to 285x5. Good PR for me, last phase in January I only got 280x4, previous 5RM was like 265 months ago. Everything felt really heavy and I had to grind out both of the last 2 reps.
Pull ups, triceps. A kid came up to me during a triceps extension set and said, "Aren't you that guy..." At this point I always assume I put the guy in jail, but it was, "...who lifts lots of weights with rubber bands?" And my friend started laughing and said that I was him. I told him that I got that strong from drinking lots of milk and not talking during my sets.
Next week 5RM in squat and 3RM in bench. And it is a glorious 55 outside, so I will toss a hammer at some point next week--into grass, not ice.
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Posted By: MensreaJim
Date Posted: 3/21/12 at 10:05am
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Mixed results last week.
We gad a fun day of messing around with bench and dips on Monday, I did 225x18 (hurt my draft stock) and a PR for 1-chain dips, then did some really poor snatches the next day.
Thursday I got a small PR of 300x3 in bench and then Saturday I had a very poor day at squats. I took 375 out, shooting for a 10# 5RM, but barely got 3 before I had to rack it. Everything felt wrong, so I called it from there on my PR efforts, but went on to grind out some bad work sets and dinged my back. So a bad day, obviously. My partner, however, blew up his prior PRs and had 3(!) successful 5RM sets.
Monday of this week we rushed some speed bench and pull ups and then I went to make a last-minue bid on a house (no word, still). Last night I just did some light reverse hypers and super-light squats. My back did not feel good.
Set for 1RM bench tomorrow and 3RM squat Friday or Saturday. I will almost certainly skip the 3RM in squats. Throws practice starts up in Pocatello next week.
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Posted By: MensreaJim
Date Posted: 7/18/12 at 1:50am
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I've missed you beautiful people too much. I had a great Spring--up to about 250, PRs constantly. Then we bought a house and I hurt myself, here, there, there, and here and work got in the way of being heavier. Anyhow, excuses and all that. I don't know how much pressing I've got in my immediate future due to a very weak right shoulder, so I will return my attention to the its proper place: the unholy altar of the deadlift. Today was my 33rd birthday, so I have set 2 goals for next birthday: 600# pull (very optimistic, since that's about an 80# jump) and a 260 dunk (never got a 360 and that ship has sailed, so how about any dunk at 260?). The latter shouldn't be too bad. Anyway, I did get a PR today--DL up to 445x5. Not what I wanted, but still painful and more than I've done 5RM before. Those heavy sets of dead reps are just awful. My buddy is still going strong, and of course making huge jumps from month to month. I have more room to throw in the new backyard, and we are now a couple of blocks from a high school with a nice little throwing area, big enough to accommodate my dinky hammers. |
Posted By: Duncan McCallum
Date Posted: 7/18/12 at 2:13am
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Good on ya! Welcome back! ------------- The man in the arena. |