PL54 TWO vs WOD

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ab g-d
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Re: PL54 TWO vs WOD

Post by ab g-d » Sat Feb 09, 2008 9:14 pm

powerlifter54 wrote:2/9
FOD: run 5K

PL54:with JK on Norhtshore
BP 135x7, 225x3, 315x2
46 katana on
2 board 405x2, 495x2, 565x2, 565x3PR!
52 F6 on 405x8 PR!
tricep bar extension 95x7, 135x7, 185x7
seated row 7x7 climbing method last few sets with stack
ab marathon with JK krewe
later at home
KB swing 88x25L+25R
high reps are boring
Somehow I don't think they could do yours better then you could do theres, or however that goes. Congrats on the PRs.
Growing old is not for sissies.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Feb 10, 2008 1:24 am

ab g-d wrote:
powerlifter54 wrote:2/9
FOD: run 5K

PL54:with JK on Norhtshore
BP 135x7, 225x3, 315x2
46 katana on
2 board 405x2, 495x2, 565x2, 565x3PR!
52 F6 on 405x8 PR!
tricep bar extension 95x7, 135x7, 185x7
seated row 7x7 climbing method last few sets with stack
ab marathon with JK krewe
later at home
KB swing 88x25L+25R
high reps are boring
Somehow I don't think they could do yours better then you could do theres, or however that goes. Congrats on the PRs.
Thanks, but the running would be unpleasant. i ran a 10k years ago at 200lbs and it sucked. My brother and his wife love the @fit concept but like most don't do the wod. They do mix running, oly, pullups, rope stuff, swings,and ring work. i actually like freestyle KB stuff as extra workouts.

Very soon i will be a noncompeting more quality of life athlete. i am not sure if wasting away to 200lbs again or stopping competing will be harder on my head. Sure will make buying clothes easier.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by ab g-d » Sun Feb 10, 2008 1:33 pm

powerlifter54 wrote:
ab g-d wrote:
powerlifter54 wrote: Thanks, but the running would be unpleasant.
But I'm thinking not as unpleasant as a 225 bencher being handed a bar with 565 on it.
Growing old is not for sissies.

"I'm just here to regulate funkyness"
James Gandolfini in The Mexican

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Feb 10, 2008 2:29 pm

ab g-d wrote:
powerlifter54 wrote:
ab g-d wrote:
powerlifter54 wrote: Thanks, but the running would be unpleasant.
But I'm thinking not as unpleasant as a 225 bencher being handed a bar with 565 on it.
Fascinating part is the weights don't feel heavy coming into my hands at all anymore and very aggressive/fearless under the bar. Pushing the conditioning, like on long sets of swings or interval snatches otoh, is way more uncomfortable and dreaded. While i am getting ready for the bench meets i am also getting ready for the semi-annual PRT. Goal is to 200 snatches in 10 mins before test. Will practice on the bike(we can run, swim, or ride the PRT) a bit but all KB pretty much for conditioning.

Off to SD to do a conference then play around with the 48kg bell at Revolution KB.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Feb 14, 2008 12:28 am

Not gonna post @fit workouts today out of Respect for Officer Simmons or Chief Hardy.

This little splash of dumbass, however, i am not gonna respect,"Pukie is great. Although I haven't met him personally yet, I have made acquaintance with his less evil twin. I printed a copy of his picture off your site and posted it on the bulletin board in my basement gym. He is now a reminder for me to "be all I can be and give all I've got" during workouts.

- Terry Miller, RCMP"

PL54 2/12 Revolution Fitness in La Jolla
went by feel and this is what we freestyled best i can recall, did a bunch more snatches individually showing my workout partner how to do them.
KB single arm Military press 53X3L+3R
KB arm bar 53 L+R
KB SA MP 88x3L+3R
KB SA MP 53x3L+3R
KB SA MP 106x3L+3R
KB SA MP 53x3L+3R
KB SA MP 106x8L+8R maybe a rep or two left
KB arm bar 53 L+R
double KB front squat 53x7
KB right leg pistol 53x3, 88x1, 106x1
KB one arm bent row 106x10x3 each arm
KB snatch 53x10L+10Rx5 6 mins
ab complex

this is a backoff week
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 15, 2008 9:51 pm

FOD: rest day

PL54:back off week workout #2
right leg lunges 135x7x3 sets
one arm KB BP 53x8L+8R this exercise works better with DB
KB snatch 53x5L+5R, 88x5L+5Rx5 6:15, way harder than 5 sets of 10+10 in same time, at least for me.
Last edited by powerlifter54 on Fri Feb 15, 2008 11:03 pm, edited 1 time in total.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by ab g-d » Fri Feb 15, 2008 10:56 pm

powerlifter54 wrote:FOD: rest day

PL54:back off week workout #2
right leg lunges 135x7x3 sets
one arm KB BP 53x8L+8R this exercise works better with DB
KB snatch 53x5L+5R, 88x5L+5R 6:15, way harder than 5 sets of 10+10 in same time, at least for me.
Am I missing something, or did you 3 sets of lunges, a set of one arm bench and 2 sets of snatches? I saw you posted this at DD.
Growing old is not for sissies.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 15, 2008 11:09 pm

ab g-d wrote:
powerlifter54 wrote:FOD: rest day

PL54:back off week workout #2
right leg lunges 135x7x3 sets
one arm KB BP 53x8L+8R this exercise works better with DB
KB snatch 53x5L+5R, 88x5L+5Rx5!!! 6:15, way harder than 5 sets of 10+10 in same time, at least for me.
Am I missing something, or did you 3 sets of lunges, a set of one arm bench and 2 sets of snatches? I saw you posted this at DD.
el mistako on my part which i corrected. Saw Eddie's older 5x5 snatch workouts and wanted to compare effort and heart rate of 10+10x5 and 5+5x5. Danger is on lighter approach form breakdown doesn't matter because i am giving 53 just enough effort to get it overhead, where with 88 i am on the gas the whole way through each snatch. i am mixing these two as principal conditioning for upcoming semi-annual PRT, and to be ready to snatch 106 next time i am in SD. Interesting side bennie is arms are growing from snatches...
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by ab g-d » Fri Feb 15, 2008 11:37 pm

powerlifter54 wrote:
ab g-d wrote:
powerlifter54 wrote:FOD: rest day

PL54:back off week workout #2
right leg lunges 135x7x3 sets
one arm KB BP 53x8L+8R this exercise works better with DB
KB snatch 53x5L+5R, 88x5L+5Rx5!!! 6:15, way harder than 5 sets of 10+10 in same time, at least for me.
Am I missing something, or did you 3 sets of lunges, a set of one arm bench and 2 sets of snatches? I saw you posted this at DD.
el mistako on my part which i corrected. Saw Eddie's older 5x5 snatch workouts and wanted to compare effort and heart rate of 10+10x5 and 5+5x5. Danger is on lighter approach form breakdown doesn't matter because i am giving 53 just enough effort to get it overhead, where with 88 i am on the gas the whole way through each snatch. i am mixing these two as principal conditioning for upcoming semi-annual PRT, and to be ready to snatch 106 next time i am in SD. Interesting side bennie is arms are growing from snatches...
Ahh, yes the Eddie workouts are brutal.

I remember 15x3/3 40kg snatch on 20 sec rest like it was yesterday, or I think that's what it was.
Growing old is not for sissies.

"I'm just here to regulate funkyness"
James Gandolfini in The Mexican

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Feb 18, 2008 12:14 am

2/16 extra
landscaped for 5-6 hours. Being strong makes carrying and dragging crap enjoyable and fast. Amazing watching folks around me in parking lot unable to load bags of dirt/rocks/mulch.

But they might be awesome at rope jumping and maybe even certified..
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Feb 18, 2008 5:34 pm

2/18 FOD: 10 singles in fornt squat. Not bad.

PL54:mobility
BP 135x7, 225x5, 275x3, 315x5
add loose 52 F6 405x5x3 sets fast!
shirt off
3 board 315x5 long pauses on board
raw deadlifts clean grip245x3, 335x3 alt grips 425x3x2 sets
mobility complex 110x7x7

lagniappe later at home
KB snatch 53x10+10x5 5:05 conditioning coming up fast
green band pushdownx50
green band absx15
green band rear deltsx40
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by ab g-d » Mon Feb 18, 2008 9:19 pm

powerlifter54 wrote: shirt off
I knew it!
Growing old is not for sissies.

"I'm just here to regulate funkyness"
James Gandolfini in The Mexican

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Re: PL54 TWO vs WOD

Post by TomFurman » Mon Feb 18, 2008 11:49 pm

Being strong makes carrying and dragging crap enjoyable and fast
Next time you're in Miami, watch those 5'1" Hondurans do landscaping sometime.
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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Feb 19, 2008 1:41 am

ab g-d wrote:
powerlifter54 wrote: shirt off
I knew it!
very weird that after any shirt work when i take off the shirt i have an mazing pump, from singles or fives, no difference. After extra workout was pretty pumped also
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Feb 21, 2008 11:59 pm

2/21
on road in FW in my future gym home.
BP 135x7x2, 225x3x2 add green bands 225x3x8 sets, 2 grips
close grip 225x7, meet grip 225x9
hammer iso row 4 platesx10, 6x9, 8x8, 10x7
band rear deltsx25x2
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 22, 2008 10:45 pm

2/22 posterior chain
various approaches
while dl and squat on hold playing around a bit
done in my garage after a week so busy almost no time to go to gym
raw dl clean grip 225x5, 315x3, dl grip 405x1, 455x3, 405x3
KB snatch 88x3+3x10 sets about 10 mins
ring rev rows 10x3 sets
GHRx10x2
cleaned my garage between sets
snatches flew thanks to little hint from ab g_d in his log
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Feb 26, 2008 12:16 am

2/25
PL54:"Jamie"
mobility
BP 135x7, 225x5, 315x3
46 F6 on 2 board 405x3, 495x1, 535x3, 495x5
shirt off
405x5x2 sets
mobility complex 115x7x7
strong workout but weights felt very heavy after a weekend of work prepping house for sale.

FOD:
5 sets of 1 shoulder press
5 sets of 3 push press
5 sets of 5 push jerk
this is a stupid workout in methodology.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Feb 26, 2008 11:02 pm

2/26 "Jamie"

feeling like crap(flu?!!) today in all respects so went easy
warmup box pistol rx7
pistol r+53x7
KB swing 88x7R+7L
KB snatch 53x37L, 53x37R
need to work on conditioning more and learning to try to keep skin fold on hand from being caught between bell and palm
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Feb 28, 2008 6:37 pm

2/28
"Jamie"
in gym with only one other person who was on treadmill so kept it throttled back, which is Ok because i am in the taper
close grip BP 135x5, 225x5, 275x5, 315x4
4 board close grip 315x3, 365x3, 315x3, 365x3, 315x3, 365x5, 315x8
mobility

think plan for a week from saturday is 524, 573, then somewhere between 584 and 601.
speed work monday then 3 day peak thursday/friday for saturday meet.

later at home ring reverse rows x8x3 sets

FOD:7 rounds for time of:... why 7?
95 pound Sumo-deadlift high-pull, 10 reps..95?
10 Ring dips...Ok with this part
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 29, 2008 7:01 pm

2/29
"Jamie"
mobility
raw dl (no belt, suit, or straps) clean grip 235x5, 325x3, meet dl grip 415x3, 495x3, switch dl grip 445x3
chinsx7x3
two funny things going out of gym today
1. Somebody asked me how i got my arms so pumped, and i told them deadlifts and chins. No response.
2. Another guy told me where somebody was giving away bumper plates. i got 8 45s. Nice.

Later
KB snatch 88x5L+5Rx5 in 4:50. ouch.

FOD:Back Squat 3-3-3-3-3 reps this i like
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 02, 2008 12:36 am

3/1 extra

landscape 5 hours
assisted pistols right leg 3 sets 10
GHRx10x2
false grip rev curls 65x20
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by nafod » Sun Mar 02, 2008 12:38 am

powerlifter54 wrote:weights felt very heavy after a weekend of work prepping house for sale.
I'm sure selling a house in NOLA these days has to be a piece of cake. Not.

Good luck with that.
Don’t believe everything you think.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 02, 2008 12:54 am

nafod wrote:
powerlifter54 wrote:weights felt very heavy after a weekend of work prepping house for sale.
I'm sure selling a house in NOLA these days has to be a piece of cake. Not.

Good luck with that.
we had it on the market less than a month and have a contract. We did OK, but put in a lot of sweat equity and squeezed every dollar of our insurance claim from katrina to make the house better than new.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by Hamper » Sun Mar 02, 2008 12:57 am

Pardon my intrusion but what do you mean by false grip rev curls?

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 02, 2008 1:24 am

Hamper wrote:Pardon my intrusion but what do you mean by false grip rev curls?
thumbless, or thumb on same side of bar as fingers when you hold bar. This for brachiallis recovery and tendonitis in bicep tendon that flares when i go very heavy.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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