IGX "...overflowing with foulmouthed ignorance."

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 Post subject: Re: Zip It Up
PostPosted: Sat Oct 28, 2017 7:37 pm 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Saturday 10/28

Judo class.

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“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sun Oct 29, 2017 3:56 pm 
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Sunday 10/29

Yoga class.

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“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Tue Oct 31, 2017 12:03 am 
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Monday 10/30

Back Squat – 130#, 135#, 140# for 3x5
Leg Raise – 3x5 (no extra weight)
Power Clean – 85# for 3x5
Bench – 120# for 3x5
Incl Dumbbell Row – [email protected]# for 3x5
Seated Dip – 90# for 3x5


Skipped Adduct/Abduct and Ankle Evert/Invert for time.


Best squat sets I've done in many months! Felt like I was going straight down and mostly straight up. Good ROM, pretty smooth reps. Very satisfying. At the top between reps I had to re-extend my upper chest – my T-spine, I guess – so I was losing that during the reps. But just being able to detect and self-correct it was a small step forward. And everything else stayed pretty good and pretty tight. Best part was the smoothness: I really felt like the bar path was pretty much straight up and down, almost no hitches.

My wife gave me a hint that she got off some source, about retracting your scaps to make a "shelf" for the bar to rest on. I don't know if that's hugely different from what I was doing before, but I tried to stay conscious of it this time, and that's when I had my two best sets. So I'll be sticking with that cue for a little bit.

Hint from Alastair MacNicol: https://www.youtube.com/watch?v=RMFHgVN_pcg


So there's a Hammer Strength "Seated Dip" machine, next to one of the Bench Press stations. I don't know how long it's been there: it may have been there the whole time, but they have re-arranged the gym a couple times, so maybe not. However long it's been there, I didn't know what it was and ignored it. But tonight while I was benching there was a guy using the machine, and I saw it and understood it. That's exciting to me: because I'm too weak for regular dips, and bench dips hurt me (too much ROM to the back). But I would really benefit from that exercise. Put a couple of 45# plates on the pins of the machine, and tried it. Lowered the seat for my 2nd & 3rd sets, to get better ROM.

This is fabulous! I can start with this very low weight, and slowly work up to something decent, while not hurting myself. I'm super-psyched.

Ancillary benefit: this fixes my "paired exercise" issue that I mentioned the other day, in talking about Power Cleans. I can keep my favorite mini-circuit of Bench Press and Power Clean, and pair Incline Dumbbell Rows with Seated Dips. OR I can keep the normal & obvious pairing of Bench Press and Incline Row, and superset the Power Cleans and Seated Dips. Doesn't matter, either would be fine. It's just an organization of workout issue, but I'm very happy.

Shoulders a little sore now.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Tue Nov 07, 2017 12:13 am 
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Monday 11/6

Back Squat – 135#, 140#, 145# for 3x5
Leg Raise – 3x5 (no extra weight)
Bench – 125#, 125#,120# for 3x5
Incl Dumbbell Row – [email protected]# for 3x5
Power Clean – 95# for 3x5
Seated Dip – 100# for 3x5
Adduct/Abduct – 150# for 2x5

Skipped Ankle Evert/Invert for time.


Squats felt GREAT. Keeping focused on the cue to pull my scaps back to make a shelf seems to have been helping me. I dunno if I'm actually making a shelf; but I think the cue helps me keep my upper body taut.


I was supposed to only do 90# on the clean tonight, but it's much easier to add two 25s to the bar than root around for all the other shit. And what I noticed is, just this small 10# jump in weight was enough to move past my technique. I can muscle it, but the timing etc is not all there. Not sure if I need to drop back in weight; I'll try this same weight next time, see how it goes.


I love the seated dips. It's a range of shoulder motion I haven't been engaging at all. Also I did my exercises in nice pairs tonight: Bench and Incline Row, alternating for 3 sets of 5. Then Cleans and Dips, alternating. My workout felt nice and organized.


There was a chick at the gym last week, in the squat rack next to mine, who was doing a couple exercises I hadn't seen before. In one, she started in a lunge position, with a plate in each hand (gripped by the handle). She jumped and switched her feet, landing in the opposite lunge. That looked cool, and hard. In the second, she loaded a bar in the deadlift position, and jumped in the air. That one was very much like the first half of a power clean: looked like something you might do on your way to learning the power clean. But she did more reps per second than you can do in the clean

Explosiveness training, I guess. Looked like good stuff. If I coached a basketball player, I might use these. I can also see how these could be helpful for karate. Maybe for judo, too? Notice that I've only been able to get to the gym once a week for the past month, and I'm eyeing other exercises that I could add to the program I'm not doing. Still, I'll keep these in my mind.


Goal this week: a second session of lifting.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Tue Nov 07, 2017 12:13 am 
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Wednesday 11/3

Judo got cancelled. So:

Front squat – 105# 1 set of 5 for warmup
Deadlift – 205# for 2x5
Leg raises – +10# for 2x5
Mil Press – 75# for 2x5
Lat Palldown – 120# for 2x5
One Arm Dumbbell Row – 60# for 1 set of 5
Calf Raise – +220# 2x5 (+ tib pulls)
Scap plex – 15 (orange)


I went very late at night, around the time I would usually be getting hom from Judo class. So I reduced the sets from 3 to 2, and in some cases (DL, pulldown) reduced the weight. Didn't want to get too revved up this late at night, and fuck up my sleep completely. Going at all is a minor victory: I might even squeeze in 3 lifting sessions this week, which would be a major accomplishment given the last few months.

Nice thing about going this late: gym was sparsely populated, so I was able to set up my little circuit. Went from Deadlifts to scap plex in under 30 mins.


I picked up 6' of tube webbing at Target, and used that and a carbiner to make a little strap for holding a plate on my legs for leg raises.


The gym has been short of some vital equipment recently. I haven't seen the ab wheel in quite some time. There's only a few sets of spring clamps for the barbells; so if the gym is full, you are SOL getting some clamps to hold your plates on. Most people are lifting "free". I had a pair of clamps at home, so I threw them into my gym bag, along with my straps for weighted carries and my new strap for leg raises. If I dig up my ab wheel, I might throw that in there too.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Nov 11, 2017 12:50 am 
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Quote:
Goal this week: a second session of lifting.
Mission accomplished. Lifted 3x this week, for the first time in months.


Friday 11/10

Back Squat – 140#, 145#, 150# for 3x5
Leg Raise – +12.5# for 3x5
Bench – 125# for 3x5
Incl Dumbbell Row – [email protected]# for 3x5
Power Clean – 95# for 3x5
Seated Dip – 110# for 3x5
Adduct/Abduct – 150# for 2x5
Ankle evert/invert – 2x5

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Nov 11, 2017 1:46 am 
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Quote:
There was a chick at the gym last week, in the squat rack next to mine, who was doing a couple exercises I hadn't seen before. In one, she started in a lunge position, with a plate in each hand (gripped by the handle). She jumped and switched her feet, landing in the opposite lunge.
Easier to do with a weight vest and mistakes are less costly.

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"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."


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 Post subject: Re: Zip It Up
PostPosted: Sat Nov 11, 2017 10:53 pm 
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Quote:
Easier to do with a weight vest and mistakes are less costly.
Mistakes? Costly? How so?

Seems to me she could drop the plates, if she had to bail. Whereas with a weight vest if she's falling or something, she can't divest herself (heh heh).

I used to have a scuba divers weight belt, the soft kind where you fill the pockets with shot. That was useful for some things.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Nov 11, 2017 11:03 pm 
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Saturday 11/11

Judo class.

Spent a fair amount of time working Harai Goshi, which is a new throw for my belt level. Love it.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Mon Nov 13, 2017 2:19 am 
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Sunday 11/12

"Flow" Yoga class.

My wife & went together to the class, second time we've done that on a Sunday morning. Fun.
Fancy expensive brunch after, also fun.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Tue Nov 14, 2017 4:29 am 
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One year ago today was Sunday 11/13. The Ravens were also off that day (this past wkend they were on a bye; this week last year they played a Thursday night game). My wife and I were sitting around on our asses, not doing anything, and suddenly out of the blue I said "Honey do you mind if I go to the gym?" She was like uh no, go ahead. And I started this whole training thing. Completely, randomly out of the blue. I had been thinking about it off and on for ages, reading & gathering info, making vague plans. Suddenly, out of nowhere, just got up and started doing it. Kept a log in a text file on my laptop for a couple weeks, then transferred it over to here.

I'm not where I wanted to get to strength-wise. But I have made some gains in strength; and I've made enormous gains in mobility, overall activity level, sense of well-being, and martial arts practice. I friggin love Judo. I'm extremely happy I started this whole thing.


Monday 11/13

Front squat – 105# for 1 set of 5 as warmup
Deadlift – 225# for 3x4
Leg raises – +15# for 3x5
Mil Press – 75# for 3x5
Lat Palldown – 130# for 3x5
Bench – 125# for 2x5
One Arm Dumbbell Row – 65# for 2x5
Calf Raise – +240# for 2x5 (+ tib pulls)
Scap plex – 15 (orange)


Sick and goddam tired of not being able to bench 140. Today's not supposed to be a bench day, it's Deadlift/Overhead day. But I decided to double up on the Bench Presses, hit them every session and see if I can jump-start some progress on that lift. I'm also weak as a kitten pressing overhead – and hell, every other thing to do with the upper body, including dips and pull-ups – but one problem at a time, I guess.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Nov 25, 2017 10:44 pm 
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Posts: 1292
Saturday 11/25

Judo class!

Uchikomi's, counters to Ouchi Gari, grip fighting (kumi kata??), randori, finished up with ~10 mins of ne-waza (grappling). Very fun.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Fri Dec 01, 2017 2:54 pm 
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Wednesday 11/29

Judo class.

Uchikomi's, counters, ne-waza (turnovers from guard).

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Thu Dec 07, 2017 5:41 am 
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Wednesday 12/6

Judo class.

Uchikomi's, counters to Osoto Gari, ne-waza. I grappled with Yellow Belt BJJ guy, and Tall Young Black Belt. Brutal.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sun Dec 10, 2017 10:30 pm 
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Sunday 12/10

Jesus, it's been a month!


Back Squat – 145#, 150#, 155# for 3x5
Plank 45 secs ; Leg Raise – 1 set of 5 ea
Bench – 125# for 2x5
Power Clean – 95# for 2x5
Incl Dumbbell Row – [email protected]# for 2x5
Seated Dip – 120# for 2x5
Adduct/Abduct – 130# for 1 set of 5


Been trying to get to the gym since Thursday. Been one damn thing after another.

One of the damn things is, I evidently jacked up my right shoulder a little bit at Judo. It's been hurting every day since, and I haven't been able to sleep on my right side. Felt a little better yesterday; but then my left hip flexor started to feel sore. Ugh. This stuff will probably just get better and better as I keep getting older, right? Awesome.

Squats felt fine, the actual reps. But evidently I've forgotten how to work in the gym, because I had the rack set a little too high. No problem to unrack and start my first set: but the bar "settled" some during my set, so when I walked back into the squat rack, the bar banged into the "lip" of the holders. I was too low to re-rack the damn bar! Trying to lever myself on tip-toes, the plate-holder on the right hand side was loose, and the plates slid off of it. They crashed to the floor, and I'm trying to wrangle a lopsided bar that's behind me and trying to jump off my back.

Three guys came running from the squat racks around me. They each grabbed a piece of the bar, and between us we set it onto the safety rails. I said "Thanks guys." And then because I felt like I had to say SOMETHING, "Guess I have these things set too high." One of the guys said "Yah" and then they all vanished. But I noticed that when I did my second set, the guy in the rack next to mine stopped what he was doing and watched, waiting to see if he was needed.

Embarrassing. Note to self: set the rack to "7", not "6". Too Dumb To Lift Weights, episode ~10 or so.

Weights too light for the adduct/abduct. I hurried thru one light set bc I had to retrieve the boy from the gym's daycare, which was closing. Just enough to break the ice on mobility: but no kind of challenge at all.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Tue Dec 12, 2017 10:18 pm 
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Tuesday 12/12

Front squat – 105# for 1 set of 5 as warmup
Deadlift – 225# for 3x5
Leg raises – (unweighted) 3x5
Mil Press – 80# for 3x5
Lat Pulldown – 140# for 3x5
Bench – 125# for 5+4
One Arm Dumbbell Row – 65# for 2x5
Suitcase Carry – 70#
Calf Raise – +240# for 2x5 (+ tib pulls)


Pleased with form on my front squats. Doing a better job holding form in the hole; not perfect, but improving.
Also, Military Presses felt pretty good too.

Hit bench again, on this non-bench day. Today is dead-press-pulldown day, but tacked on some bench sets (and dumbbell row) at the end. Plan is to double-up on bench, hit it every session, until I can do sets at 145#.

Interesting, on the Suitcase Carry I did not feel it in my side/obliques. Usually that starts burning about halfway down the hall. This time my grip started to be the limiting factor; I was actually disoriented as I got to my usual turnaround place in the long hall, and my sides didn't hurt but my grip was loosening.


EDIT – Oh yeah, Too Dumb To Lift Weights episode #11, I forgot that for any moderately-heavy deadlift, you need the alternating grip. I grabbed double overhand, started to stand up, and was like oh fuck. Finished that rep, pretty much, re-gripped and did the rest.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


Last edited by JimZipCode on Fri Dec 15, 2017 11:58 pm, edited 1 time in total.

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 Post subject: Re: Zip It Up
PostPosted: Wed Dec 13, 2017 7:44 am 
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There was a cute girl in one of the squat racks when I got to the gym, college-age I think, with her hair pulled back in a long ponytail. Didn't look like any sort of athlete. A lot of obvious athlete-types come to the gym to lift, high school or juco hoops players or swimmers or volleyballers or wrestlers or track-&-field or whatever. Maybe college non-revenue-sport kids home for the holidays. All of them have a different vibe from the bro's or the bodybuilders or the glute-shaping ladies, or the middle-agers desperately trying to mount some defense like me. This girl didn't have the vibe or "look" that the young athletes normally have. She looked exactly like any of my stepdaughter's friends, perhaps on her way to Starbucks for a pumpkin spice latte: small to medium-sized girl in baggy sweats and white socks and a college T-shirt. She was really squatting, and she had taken off her shoes to do it (which I do too), so mentally I was all "hey good for you."

What was interesting was later, while I was in the middle of my deadlift sets. She had set her bar on the floor. She started doing this complex: hang clean - jerk - front squat. Ass to grass in the squat, or close enough. She did at least 3 sets of this, and her sets were at least 5 reps. She was moving decent weight, too. At the time I thought it was 155# or 165#. Thinking back now, I wonder if I mistook her weights, thinking she had 45's on the bar when they might actually have been 25's. That would put the weight at around 115# or 125#.

I was super impressed. This girl didn't look "strong" at all. And she starts throwing this weight around. The weight I originally thought she was doing, around 150#, I don't think I could do 2 reps of that complex. If the weight was actually lower, around 100# to 110# or so, maybe I could muddle thru a set. But I'm like 6 inches taller and nearly 100# heavier. And a guy. Plus I would probably crawl off somewhere and throw up after the set. She looked very technically competent to me. I'm no kind of expert in those moves: nitpicky, maybe she could use some coaching to keep her knees from caving inwards at the bottom of the squat. But overall, at the very least she clearly knew what she was doing.

I spoke to her after she was done with her sets, asked if I had the complex right that she was doing. When she told me yes, I said that was amazing, and she thanked me very nicely. I started to get the impression she may have been younger than I initially thought, and I abruptly fled the conversation. Suddenly felt like Roy Moore or something: gross. But I wish now I had asked her some more questions; what sport she trains for and how she got that particular complex, what goals you hit with that combo.

Very interesting.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Dec 16, 2017 12:01 am 
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Friday 12/15

Back Squat – 150#, 155#, 160# for 3x5
Leg Raise – +10# for 3x5
Bench – 130#, 130#, 125# for 5,4,5
One-arm Dumbbell Row – 60# for 3x5
Power Clean – 95# for 3x5
Seated Dip – 130# for 3x5
Adduct/Abduct – 150# for 2x5


Was supposed to do the Incline Dumbbell Rows (bench rows), not the one-armed, but I misunderstood my notes. I regret that a little, bc I think the incline has been helping my front squat posture. The one-arm is part of my program too – it wasn't a waste – I just would rather pair the other lift with bench presses.


Oh! I figured out what went wrong with my squat the other day. The first time they remodeled the weight room, early this year, they added two newfangled squat racks with "platforms" for deadlifting in front of them. And they moved one of the old squat racks over to the near right. This old one did not have one of those "platforms" in front of it. On the new racks with the platform, I put the holding pins in the slots numbered "6", and that works perfectly for me.

Sometime during one of my breaks from lifting this Summer or Fall, they remodeled the weight room a little more, moved the smith machine over and did some other things. What I didn't realize is, when they did that, they must have swapped out the old squat rack with one of those new ones, BUT they did not put the "platform" in it. Lifting today, I used one of the two newer racks, and then I looked closely at the third rack. The "frame" part of the rack is identical to the other two, and they're all mounted on the floor. The only thing different is the third rack doesn't have the platform, which I never realized was a separate piece. So I set the holding pins into slots number 6 as usual, but didn't realize that I was standing a good 2 inches or maybe even 3 LOWER relative to the pins than I would be in the other racks.

This height would have been fine for front squats. And I was even able to un-rack the bar in back squats in this position. But I guess I had it in a "high bar" position, and during my reps it settled into a "low bar" position; so when it was time to re-rack, I was fucked.

So that's interesting. I'll set the pins in 6 on the platforms, and the lower setting 7 in the other rack, off the platform. Or, you know, check the pin height carefully before squatting no matter where I am.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Wed Dec 20, 2017 5:27 am 
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Tuesday 12/19

Front squat – 105# for 1 set of 5 as warmup
Deadlift – 230#, 230#, 225# for 3x5
Leg raises – +10# 3x5
Mil Press – 85# for 3x5
Lat Pulldown – 145# for 3x5
Bench – 125# for 2x5
One Arm Dumbbell Row – 60# for 2x5
Suitcase Carry – 70#
Calf Raise – +260# for 1 set of 5

Skipped tib pulls for time, also 2nd set of calf raises. Had to get home to take the kid to Gymnastics.

Suitcase carries a little problematic tonight, my straps for carrying got twisted and the weight started swinging and banging my leg. Stopped each way to reset. I guess technically I got the exercise in, but not as "productive" as usual.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Dec 30, 2017 1:31 am 
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Friday 12/29

Back Squat – 155#, 160#,165# for 3x5
Leg Raise – +10# for 2x5
Bench – 130# for 5x5
Incline Dumbbell Row – [email protected]# for 3x5
Power Clean – 95# for 3x5
Seated Dip – 135# for 2x5
Adduct/Abduct – 150# for 1 set of 5
(Skipped ankle evert/invert for time)


I've never done 5x5 before. I'm increasing volume in the bench as part of a push to get 145, or whatever the "novice" number for my weight class is. 5x5 is interesting. After the second set, I thought I might have to reduce the weight to get a third set. During the fourth set I was like, wtf how does this keep going up? Although the last 2 reps were challenging. During the fifth set I just accepted it, like my muscles got a second wind or something. Though again the last 2 reps were adventurous.

Felt like a badass after I was done.


Doing 5 sets of bench messed up my carefully calibrated pairings of opposing exercises. But no big deal: it actually turned out to be fun. I paired my first 3 bench sets with incline rows. Then my last 2 bench sets were paired with cleans. Then my last set of cleans was paired with dips. Then I just did 2 sets of dips: time was starting to be a factor, I had to get the kid home cause a friend of his was coming over.


I feel like the dips are helping me with the bench. Giving me a little more oomph at the bottom of the rep. I wish I had found that seated dip machine earlier.


The 95# cleans are starting to feel nice & robotic. Like the reps are just clicking into place, very repeatable. This is what I wanted: before I thought my technique was sloppy and all-over-the-place. I could muscle the weight, but couldn't really do the lift with solid technique. Feels more routine now. Although the third set, I started to get high & wide with my stance. When my tech slips or I get tired, I revert to a karate kima stance to receive the weight, rather than a half-squat.

Anyway: I feel in another few workouts, I should be able to increase the weight for cleans, while still keeping decent technique.


This was a great workout, one of those that leave you feeling like you're making real progress.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sat Dec 30, 2017 9:30 pm 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Sat 12/30

Judo class!

Between one thing and another, it's been over THREE WEEKS since I got to judo. Fucking bullshit. I was psyched to go, but leery about where my technique & conditioning would be. Well, instructor has been sick (this past Wednesday's class was cancelled), so he said as we were belting up that his conditioning wasn't there. So I said great, you should be my partner! So we worked together all class. He's a small guy anyway, maybe around 160# or 175#, so the act of lifting him into some of the throws isn't that tiring. And then we took frequent breaks, either to get a swig of water or for him to go correct someone's technique. So this was the ideal way to ease back into the swing of things.

I'll be ready to go a little harder next time. But it was nice to get a "ramp back up" class.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Mon Jan 01, 2018 10:25 pm 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Monday 1/1

Front squat – 110# for 1 set of 5 as warmup
Deadlift – 230# for 3x5
(skipped Abs due to not feeling it)
Mil Press – 90# for 3x5
Lat Pulldown – 150# for 3x5
Bench – 130# for 2x5
One Arm Dumbbell Row – 65# for 2x5
Suitcase Carry – 70#
Calf Raise – +260# for 1 set of 5, +100# one-legged for 1 set of 5 (and Tib Pulls)


Better job keeping elbows high in the hole during front squat. Those bench rows are paying off, or something is.


My quads have been feeling tight for several days. My "front chain" exercise of choice to pair with the Deadlifts has been leg raises with extra weight on my ankles. Great for front kicks, good for hip flexors overall. Today I did my first set of deads, got out the strap and a 10# weight, and then felt a profound weariness at the idea of walking to the other end of the gym to do this exercise. Blew it off, and just did my DLs un-paired with anything (not supersetted). Had nothing to do with the semi-cute girl with the belly button piercing, waiting around to use the squat rack that I was using as a deadlift station.


You know what I miss? Behind-the-neck presses. Almost swapped one of my Military Press sets for BTN. But then decided no, this is how you fuck up your progress, just get your MP reps in and think about changing up the program some other time. Like maybe after I hit my Bench Press goal.


Alternated underhand grip with overhand grip on my Pulldown sets. Two under, middle one over. Underhand much easier.


Barely made my Bench reps. Only in the last couple workouts have I come to appreciate how much overlap there is in the chest muscles used, between the overhead press and the bench. Not just triceps, but the chest muscles too. The Bench Press is basically the first half of the Military. I mean, unless I'm doing it terribly terribly wrong (totally possible). Anyway – I have this goal to get in extra Bench Press volume at the end of my Dead-Press-Pulldown workout, but after Military Presses I can barely do a set of Bench at the correct weight.

Decided to just treat it as a finisher, same as the one-arm DB rows. Two exercises to hit those muscles from a different angle at the end of the workout, to complete the "smoking" of them.


Suitcase carries still not frying my obliques the way they used to. Grip and an overall feeling of exhausted is the limiter there, not pain in my side. I guess this is progress? Maybe it's time to increase the weight and find out. Still hard to decide if it's smart to do this exercise same day as Deads and Pulldowns. And after a one-arm DB row finisher! But my other option is to move this to Squat day, which probly means moving Cleans to DL day, and I don't like that idea at all. Hmmm.


Was curious whether there would be a big crowd of New Years Resolvers. Not today; probly Tuesday/Wednesday. It's amusing that I feel smug about that crowd. Ha As if I have any right to feel superior to anyone at the gym.

Happy New Year.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Thu Jan 04, 2018 5:01 am 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Wed 1/3

Judo class.

Stamina still severely lacking. I worked with a Green Belt slightly older than myself, and we took frequent breaks. Pathetic.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Fri Jan 05, 2018 10:39 pm 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Fri 1/5

Back Squat – 160#,165#,170# for 3x5
(skipped abs because I got a taste of skipping abs and liked it)
Bench – 135# for 3x5
Incline Dumbbell Row – [email protected]# for 3x5
Power Clean – 95# for 3x3
Seated Dip – 140# for 3x5
Adduct/Abduct – 155# for 1 set of 5
(Skipped ankle evert/invert for time)


Went around 2pm. Few enough people there that I could set up a little "circuit", Squat - Bench - Incl Row. I always rest a minimum of 3 mins between sets of a lift (a recommendation from PTTP), and that's how I do my "superset" pairs. So usually I do a set of abs (planks or leg raises or wheel) during the 3-min rest between squat sets. This time I did a set of bench and a set of rows. It is fucking insane how much that collapses the workout time. I finish my squat sets and I'm practically done with my workout! Just the finishers remaining. Same thing when I'm able to setup the circuit on Deadlift Day. I fucking love that.


Guy I knew was at the gym, at the adjacent Bench. He's the dad of my stepdaughter's best friend – she was over at his house the other night, celebrating her birthday. So we talked few a few mins before I started my workout. Weird. He's a big guy, huge in the chest and shoulders. So I felt pretty puny setting up my bench press. The nice thing about doing 135# today, at least I put a big boy plate on the bar.


I re-read what I said about Cleans last time, and I decided that I have been fooling myself about form. I am not getting into any kind of half-squat or whatever: I am bending my knees the bare minimum to get that bar over and into rack. So I decided to re-focus on this 95# weight, with an emphasis on getting LOW when receiving the bar.

And wow, that fucked up everything. The lift was all over the place. I even banged my knees on the bar, one rep. I have a little work to do, to clean this up. Tough to do this exercise after squats. But I don't think doing it after Deadlifts would be any better?? Perplexing.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Zip It Up
PostPosted: Sun Jan 07, 2018 5:31 am 
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Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1292
Sat 1/6

Judo class

Nice and energetic today. Last 2 classes, I felt really limited by conditioning. Not so today. Active class with a lot of reps, and we finished with 15-20 mins of grappling, which always kicks my ass. I was still going at the end. I *love* that feeling, of still going at the end.

After class, while we were all putting our shoes on, instructor asked me if I wanted to get started on my Orange Belt promotion. Uh, YEAH. Said sure, if I'm ready, and he said he thought so. So of course I told him I want to. One thing he mentioned was there's not a ton of material from Yellow to Orange belt – I guess implying there's no reason to take that promotion slow? I mentioned that the stuff I think I'm weakest on is my pin escapes (same area as last belt), and of course reps on the new throws.

So, THAT's cool.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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