slow road to torture

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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ledfistaco
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Re: slow road to torture

Post by ledfistaco » Fri Jun 05, 2009 10:37 pm

6/5/09 Friday Home

Chinups 5x5
Splsq 5x5

rating: pussy but i expect to bball tomorrow and shit it's off time.

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Re: slow road to torture

Post by ledfistaco » Sun Jun 07, 2009 5:35 pm

6/7 Sunday Home

Warmups with 60lb db - goblet squats, swings 3x8 each

Db Power Cleans
60x3 warm up
85s x3 1 arm at a time - 5 rounds

db power/muscle snatch
60lb 3x5

spl squat
x5, +60 3x5

hanging abs. here comes a bike ride...

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Re: slow road to torture

Post by ledfistaco » Thu Jun 11, 2009 2:25 am

6/10 Wed LBH
Snatches
some at 40,50,60
80,85 miss, 85 make 3 misses at 90

C&J
50,60,80,90,100,105,110miss,115PR,118miss,120miss

Some clean pulls and surgs at 115

some fun - zerchers at 50, curls, etc

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Re: slow road to torture

Post by ledfistaco » Fri Jun 12, 2009 11:01 pm

6/12
home friday

presses
band, etc (some pullups)
60lb 3x3

chinups 2x5

push presses 85lb db 3/3/3

Cycle:
chinups +60lb 3 - pushpress 85x2 - chin+60 3 - 85x2 - chins+60x3

60db pressx8 - 8 chins - 60pressx8 - 8 chins - 8 chins

surgs with the 85s - 1 set of 20

wrapped over band press downs 2x10

workout tunes: http://vibrationsfromthecosmicgrove.blo ... ivine.html

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Mickey O'neil
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Re: slow road to torture

Post by Mickey O'neil » Fri Jun 12, 2009 11:14 pm

Congrats on the c&j pr, ledfist. Nice work!

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ledfistaco
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Re: slow road to torture

Post by ledfistaco » Sat Jun 13, 2009 12:04 am

Mickey O'neil wrote:Congrats on the c&j pr, ledfist. Nice work!
Thanks yo. Feels good. I'd like to take a shot at 120 in a meet in July. We'll see.

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Re: slow road to torture

Post by ledfistaco » Sun Jun 14, 2009 4:38 am

6/14 Saturday Jeff's BBQ Home gym
front squats
60kg*5,60*3,80*3,90*3,100*3,110*1,115*,120*1,125*1

back squats 80 2*8

later, bent over rows 75kgx5 good mornings 45x8 twice

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Re: slow road to torture

Post by ledfistaco » Tue Jun 16, 2009 1:35 am

6/15 Monday LBH
Snatches to 70
power clean and power jerks to 80
back squat 80kg x5 twice
easy night

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Re: slow road to torture

Post by Guiseppie » Tue Jun 16, 2009 2:16 am

Wednesday night
~6:00PM
Center platform
Big red plates and 200+lb snatches
Singlets optional

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Re: slow road to torture

Post by ledfistaco » Thu Jun 18, 2009 1:44 am

6/17 Wed LBH
Snatches, 40,50,70,75,80,82.5,
90miss 95 95 97.5 97.5 all misses, last two close

Front Squat
60/80/100/110 triples

bench
50/60/70x5
8 hanging abs
press 40x8

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Re: slow road to torture

Post by ledfistaco » Sun Jun 21, 2009 1:49 pm

6/20 Saturday Home
Some chins, pullups
set of swings
couple of split squat sets

later, "Metal Yoga" a fair routine

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Re: slow road to torture

Post by ledfistaco » Tue Jun 23, 2009 2:01 am

6/22 Monday LBH
C&J
50,80,100
over 100 it was ugly, missed jerks
missed rack at 117.5 a couple times though high pulled.

snatches to 70

real issues with transitioning under to receiving position in both lifts. need to rep with 80-90% for a while before next pr attempt blitz.

back squats 100x5, 110x5, 120x3
pull downs to the front 3x8 100/130/170

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Re: slow road to torture

Post by ledfistaco » Thu Jun 25, 2009 10:58 pm

6/24 Wed LBH

Snatch work up to singles at 80

Front Squat + Jerk:
82.5x1
90x1
100x1x5 last one lots of press out on power jerk
(Power cleaned bar back to rack w/ 90x1x5)

Front Squat:
90x3
102.5x3
112.5x2
105x3x3

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Re: slow road to torture

Post by ledfistaco » Thu Jun 25, 2009 11:12 pm

6/26 Thursday Home

pullups 5x5
chinups 5x5

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Re: slow road to torture

Post by ledfistaco » Tue Jun 30, 2009 12:19 am

6/29 MOnday Lbh Post Weekend in Portland
C&J
60,70,80,90
100
105 miss then make
100 x x x o x
working on making my receiving position firm again. better tonight.

back squats
90*3
110*3
120 3*3

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Re: slow road to torture

Post by ledfistaco » Mon Sep 07, 2009 4:51 pm

logging offline, paper style

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jersey monday

Post by ledfistaco » Wed Nov 28, 2012 12:03 pm

DL for 2s - 135, 185, 225, 275, 275lb

Bench for 10s 95, 115, 135lb, 155x5

Brought grip in a tiny bit on both deads and bench , feels a little better.

Db press 10-5-10 30s, 35s, 30s

pull downs 3x10 @70

dips 2x10

hammer curlz 30lb 5,10,10

side bends 70lb x10 one set each side

bw 190

Brisk workout pace. Pretty effin tired post Thanksgiving

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Re: slow road to torture

Post by ledfistaco » Fri Nov 30, 2012 6:37 pm

goblet sq wups
incl dbs 8-6-4-2 30,40,50,60lb ers
leg press squat thing up to 205 x5
leg curls 80 3x10
single leg ext 60 2x10
fat gripz hammer curls 30lb 3x10
hypers x20
bw 191
tired

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Re: slow road to torture

Post by ledfistaco » Mon Dec 03, 2012 5:47 pm

DLs for 2 135, 185, 225, 275, 295lb
bench 95x8, 115x6, 135x4, 155,175,195lbx2, 135x5
behind neck press just bar x15
pull downs x8 50, 85,100, 115
Pjr pullovers 40lb x15
1arm rope cable hammer curl 30lb 3x5
knee raisers 1x10
bw 191
kinda eh.

At night- the atomach bug. Puking and swamp ass. Awful.
Last edited by ledfistaco on Sat Dec 08, 2012 12:52 pm, edited 1 time in total.

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Re: slow road to torture

Post by ledfistaco » Sat Dec 08, 2012 12:41 pm

Chins

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Re: slow road to torture

Post by ledfistaco » Mon Dec 10, 2012 5:51 pm

DLS for 2 - 135, 225lb 4x2
bench for 10s - 95,115,135,145
db row 35x5, 50x5, 50x10
bnp bar x10, 65 x10
kb curls 18x8, 25 2x8
tri downs 25lb x30
knee ups x15
bw 189
just punching the clock this time.

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Re: slow road to torture

Post by ledfistaco » Fri Dec 14, 2012 6:21 pm

incl 95x8, 115x6, 135x2, 155x1, 170x1 (1RM pr), 135x6 (6RM pr)
db splsqs 30sx5, 45sx3, 60sx3, 30sx8
bb curls x5 - 45,55,65,70,85lb
1 leg curls 50 2x5
bw 190

even more underslept but still left feeling good. Nice thing about inclines, since I have little exp with them, prs still coming easy.

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Re: slow road to torture

Post by ledfistaco » Mon Dec 17, 2012 10:16 pm

DLs for 2 135, 185, 225, 275, 315lb wanted to go up but kept ego in check.
bench for 10s 95, 115, 135, 160(+5lb 10rm)
row machine 55, 70, 85 x10
alt db press 30lb x15
bb strict curl ladder 75lb 2-3-5-2-3-5
rope tri downs 30lb x30
bw 190
been more rested but feeling ok enough

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Re: slow road to torture

Post by ledfistaco » Thu Dec 20, 2012 6:01 pm

Last gym visit of year likely (Maybe NYE)

Incline bench 95x5, 115x4, 135x3, 155x2, 175x1 (+5lb PR), 135x7 (+1rm)
Had more than 175 in me but felt like the easy PR is better than a grinder. Then same on adding 1 rep to my 135 rep max.
leg press - to stack x10 but not at full depth. Some reps at lower weight to full depth. Kind of fucking around on this shit. New year with dedicated lower day will end this shit.
Leg curls 80lb x15
hypers x15
hammer curls 30lbx15, alt 30lbx15
bw 193! Quick fat.
Nice to end year with some form of pressing PR in last 3 workouts.

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Re: slow road to torture

Post by ledfistaco » Wed Dec 26, 2012 4:00 am

Christmas curls

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