Speed and Strength Always

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

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Katacombs
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Speed and Strength Always

Post by Katacombs » Thu Aug 23, 2007 9:48 pm

Thur. Aug.23

PM

JM
K-Bell Snatch-16kg x 21reps, 24kg x 13reps, 32kg x 8reps
JS ankle stuff

Abs later

Eat
Last edited by Katacombs on Mon Sep 03, 2007 5:00 pm, edited 1 time in total.

Katacombs
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Post by Katacombs » Mon Aug 27, 2007 10:13 pm

Mon. Aug.27

PM

Warm-Up; OH Squat w/empty bar- 8, 5

Squat- 245# x 5 reps x 5 sets
Zercher Lift- 230# x 3 reps x 3 sets
Purple JS Band Curls- 8, 8, 8

1hr Dragon Boat practice later.

Eat

Katacombs
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Post by Katacombs » Wed Aug 29, 2007 9:19 pm

Tue. Aug.28

PM

BW Chinz- 8, 5, 8
alternated w/
Thick handle DB Mlt Press w/65#- 2, 2, 2

Red band Mlt Press( one in each hand)- 13, 13

BW close grip chinz- 5, 5

Eat( much later)

Katacombs
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Post by Katacombs » Wed Aug 29, 2007 10:27 pm

Wed. Aug.29

AM

JM

CofC gripers throughout the day while driving.

PM ( extra workout)

2 K-Bell Swings ( outside the legs) w/24kg- 5reps x 8sets
LCCJ w/ 1.75pood K-Bells- 3reps x 5sets
Saxon Side Bends w/ 10# ( each hand)- 3, 3, 3

( For the K-Bell work I would start every 45sec).

Eat.

Katacombs
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Post by Katacombs » Sun Sep 02, 2007 12:27 am

Sat Sept.1

PM

Warm-Up;OH Squat w/empty bar- 5, 3

Squat- 3 x 245#, 2 x 285#, 1 x 335# x 3sets
Zercher Lift- 230# x 5reps x 3sets
Purple Band Curls- 5, 5, 5

JS Shoulder Traction w/red band

Eat... big ol' rib steak

Katacombs
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Post by Katacombs » Mon Sep 03, 2007 5:12 pm

Sun. Sept.2

AM

JM
Shoulder Traction w/red JS band


* * * * *

Mon. Sept.3

AM

JM
Shoulder Traction w/red JS band

PM

BW Chinz-5, 5, 5, 5, 5
alternated w/
Thick Bar DB MLT Press @ 60#-1, 1, 1, 1, 1
Red Band Tri Press Down-13, 13, 8

Work on the gripers for the rest of the afternoon.


Eat- much later

Katacombs
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Post by Katacombs » Mon Sep 10, 2007 9:25 pm

Tue. Sept.4

PM

Warm Up; OHSQ w/empty bar- 8, 5
Squat- 245# x 5reps x 5sets
Zercher Lift-250# x 3reps x 3sets
Band Curls (purple)- 5, 5, 5

Did not eat today.



* * * * *


Fri. Sept.7

PM

Warm Up; OHSQ w/empty bar- 5, 3
Squat- 3 x 245#, 2 x 285#, 1 x 335# x 3sets
Zercher Lift- 5 x 235# x 2sets, 3 x 235# x 1set



* * * * *


Sun. Sept.9

AM

Dragon Boat Race- Placed 2nd in C division. Top 35 over-all out of 160 teams.

PM

BW Chinz- 5, 5, 5, 5, 5
alternated w/
Thick Handle DB MLT Press @ 70#- 1, 1, 1, 1, 1
Red Band Tri Press Down- 13, 8, 8
Red Band MLT Press (one in each hand)- 13, 21

Eat

Katacombs
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Post by Katacombs » Fri Sep 14, 2007 12:48 am

Mon. Sept.10

PM

Warm Up; OHSQ w/empty bar- 8, 5

Squat- 245# x 5reps x 5sets
Zercher Lift- 245# x 3reps x 3sets

Eat




* * * * *

Thur. Sept.13

PM

BW Chinz- 8, 5, 8
Thick Bar DB MLT Press w/70#- 1, 1, 1
BW Close Grip CHinz- 8, 5
Red Band MLT Press (one in each hand)- 21, 21

Eat

Katacombs
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Post by Katacombs » Sun Sep 16, 2007 6:13 pm

Sun. Sept.16

AM

JM

PM

Warm Up OHSQ w/empty bar- 5, 3
Squat- 3 x 245#, 2 x 280#, 1 x 335# x 3sets
Green Band Curls- 3, 3, 3

Eat (much later)

Katacombs
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Post by Katacombs » Wed Sep 19, 2007 9:54 pm

Wed. Sept.19

PM

BW Bulgarian Split Squat- 8, 13, 8
alternated w/
Black Band GM- 13, 21, 13
Push Ups- 13, 13, 13

Eat

Katacombs
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Post by Katacombs » Mon Oct 01, 2007 9:13 pm

Took the last two weeks off. Did stuff like the above workout as well as some other body weight stuff. Played with the band for joint traction, worked on hand strength, JM, even played with the kettlebells.

Back to work.

Mon. Oct.1

PM

Warm Up BW chinz- 5, 3
Weighted Chinz w/1.25 pood bell- 1, 1 ,1
Alternated w/
MLT Press w/1 pood + red band- 5, 5, 5

CG Chinz- 8
Red Band MLT press- 21

Music was; Disarmonia Mundi--Fragments of D-Generation

Eat

Katacombs
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Post by Katacombs » Tue Oct 02, 2007 9:57 pm

Tue. Oct.2

PM

Warm Up OH Squat w/empty Bar- 8, 5
Squat- 245# x 5, 255# x 5, 245# x 5, 255# x 5, 245# x 5
Zercher Lift- 225# x 3reps x 3sets
Purple Band Curlzzz- 8, 8, 8

Eat

Katacombs
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Post by Katacombs » Fri Oct 05, 2007 12:55 am

Thur. Oct.4

PM

Warm Up BW Chinz- 5, 3
Weighted Chinz w/1.25pood- 1, 1, 1
Alternated w/
K-Bell MLT Press 1pood+black band- 3, 3, 3
Black Band MLT Press (one in each hand)- 13, 13, 13
Alternated w/
CG Chinz- 8, 5

Eat

Katacombs
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Post by Katacombs » Sat Oct 06, 2007 5:35 pm

Fri. Oct.5

AM

JM

PM

Hockey- 1hr. and 15min.

Katacombs
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Post by Katacombs » Mon Oct 08, 2007 1:47 pm

Sat. Oct.6

PM

Started lifting but just wasn't feeling it so I called it a day.


* * * * *

Sun. Oct.7

AM

JM

PM

Warm Up OHS w/empty bar- 5, 5
Squat- 245# x 3, 295# x 2, 335# x 1 x 3sets
Zercher Lift- 245# x 5, 245# x 3reps x 2sets
Black Band Tri Press Down- 5, 5, 5

Eat

Katacombs
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Post by Katacombs » Mon Oct 08, 2007 6:40 pm

Mon. Oct.8

AM

JM

PM

Warm Up BW Chinz- 5, 3
Weighted Chinz w/1.25pood- 1, 1, 1
Alternated w/
K-Bell MLT Press w/1pood+Black Band- 5, 3, 5

Wait about 10mins

MTL Press w/Black Band (one in each hand)- 13, 13, ,13
Alternated w/
CG BW Chinz- 8, 5, 5

Music was; Extol-- Synergy

Eat

Katacombs
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Post by Katacombs » Tue Oct 09, 2007 8:56 pm

Tue. Oct.9

AM

JM

PM

Squat- 260# x 5reps x 5sets
Zercher Lift- 250# x 3, 250# x 2, 250# x 3
Black Band Tri. Press Down- 5, 3, 5, 3, 5

Music was; TheRollingShtainers-- 40 Licks~Disc 1

Eat~Much later

Katacombs
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Post by Katacombs » Wed Oct 10, 2007 11:38 pm

Wed. Oct.10

2 K-Bell LCCJ w/1.5pood- 2mins
1 Arm LCCJ w/1.5pood(L)- 2mins
2 K-Bell LCCJ w/1.5pood- 1min
1 Arm LCCJ w/1.5pood(R)- 2mins
2 K-Bell LCCJ w/1.5pood- 1min

Little grip work for fun.

Eat

Katacombs
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Post by Katacombs » Thu Oct 11, 2007 11:10 pm

Thur. Oct.11

AM

Dig a hole, go to another hole and back-fill and tamp that one- About 4.5hrs

PM

JM
Did a bunch of WG Pull Ups on the thick handled chin up bar. Just for fun.

Eat

Katacombs
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Post by Katacombs » Fri Oct 12, 2007 11:53 pm

Fri. Oct.12

PM

Warm Up BW Chinz- 5, 3, 3
Weighted Chinz w/1.25pood- 1, 1, 1, 1, 1
Alternated w/
K-Bell MLT Press w/1pood+**Black/Red Bands- 5, 5, 5, 5, 5
**Switched band every set. Started with the black band.

JM

1.5hrs of Ice Hockey(later)

Eat

Katacombs
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Post by Katacombs » Sun Oct 14, 2007 7:38 pm

Sun. Oct.14

AM

JM

PM

Squat- 245# x 3, 295# x 2, 350# x 1rep x 3sets
Zercher Lift- 245# x 5reps x 3sets

Music was; Dimmu Borgir~ Sorte Diaboli

Eat(much later)

Katacombs
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Post by Katacombs » Wed Oct 17, 2007 5:21 pm

Tue. Oct.16

AM

JM

PM

Warm Up BW Chinz- 5, 3
Weighted Chinz w/1.25pood- 1, 1, 1
Alternated w/
K-Bell MLT Press w/1pood+Black Band- 5, 5, 5

JS MLT Press w/Black Bands (one in each hand)- 13, 21, 13
Alternated w/
CG BW Chinz- 8, 5, 5

Music was; STP~ STP

Eat

Katacombs
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Post by Katacombs » Fri Oct 19, 2007 2:33 pm

Wed. Oct.19

PM

Squat- 260# x 5reps x 5sets
*Zercher Lift- 255# x 2reps x 3sets
Black Band Tri Press Down- 5, **13, 5

*Thought I had 260# on the bar. I would have made that. Still a PR.
**Used the Red Band.

Music; Pain~ Rebirth

Eat

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stosh
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Location: Motorin' around the South

Post by stosh » Fri Oct 19, 2007 2:36 pm

Very nice work on the Zerchers. Are you starting at the top or bottom?
A novice is someone who keeps asking himself if he is a novice. An intermediate is someone who is sick of training with weak people and an advanced person doesn't give a shit anymore. - Jim Wendler

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Mickey O'neil
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Post by Mickey O'neil » Fri Oct 19, 2007 5:21 pm

stosh wrote:Very nice work on the Zerchers. Are you starting at the top or bottom?
Yes, nice work on the Zercher pr! I know what a Zercher is but is this what Pavel calls a spider lift?

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