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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Sun Oct 03, 2010 2:25 pm

Yesterday

YRG to loosen up

6 min w/ the 16, to warm up: cleans, OALC, snatch, OAJ

Back was a bit stiff, so just to see how easy it'd be
Snatch w/ 16
5 min R/5 min L, around 80 per hand, all I counted was I did at least 15/min

jogged to gym, 20 min on stair stepper

OALC w/ 32
4 R/4 L, 10 min total

Today:
6 min w/ the 16, to warm up: cleans, OALC, snatch, OAJ

DL
255 x 5
230 x 5

OH Press
150 x 3 (tired today)
135 x 5

Jerks w/ 16s
110 in in 10 min
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Tue Oct 05, 2010 11:43 am

A little YRG to loosen up

Warm up w/ 16
cleans, jerks, OALC, snatch, about 4 min worth

Jerks w/ 24s
60 in 5 min
w/ 28s
36 in 3 min

Dentist appt this a.m., might snatch this evening, depending on how work goes today.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Wed Oct 06, 2010 12:05 pm

Easy 20 min OALC w/ 16

DL
245 x 5
225 x 5

OH press
145 x 5
135 x 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Thu Oct 07, 2010 12:24 pm

Warm up w/ 16
cleans, jerks, OALC, snatch, about 4 min worth

Jerks w/ 24s
4 min on/2 min off, 3 times @ 10 RPM

Snatch
2 min R/2 min L w/ 24
2 min R/2 min L w/ 16, twice.

Back was a little tight and frankly, it's not worth the risk of getting a several month set back for the Vegas meet.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Fri Oct 08, 2010 1:24 pm

A brisk but not too hard 20 min w/ the 16 in the OALC, just to break a sweat and get the HR up.

Long walk w/ the dog

DL
255 x 5
235 x 5

OH press
155 x 5
135 x 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Sat Oct 09, 2010 2:04 pm

OALC w/ 16 to warm up
10 min

Snatch w/ 16
5 min R/5 min L

OALC w/ 32
10 min @ 8 RPM
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Wed Oct 13, 2010 12:24 pm

OH Press
145 x 5
135 x 5

DL
245 x 5
225 x 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Thu Oct 14, 2010 12:04 pm

Off-ish week continues.

Warm up
Clean, OAJ, OALC, 1/2 snatch and snatch w/ 16, 30 sec each hand, 5 min total

Jerks w/ 16s
4 min @ 12 RPM + 2 for an even 50, 2 min off, 3 x

Snatch w/ 16
2 min R/2 min L, non-stop, 2 min off, 3 x
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Fri Oct 15, 2010 1:46 pm

DL
255 x 5
230 x 5

OH press
150 x 5
135 x 5

OALC w/ 28
15 min, 5 R/5 L
Was taking about 50 sec on average, needed to pull back a bit
5 min, switched between OAJ and clean, 5 R/5 L, took about 30 sec
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Sun Oct 17, 2010 12:52 pm

Local 5K
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Mickey O'neil
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Re: Man of Steel, Balls of Iron

Post by Mickey O'neil » Sun Oct 17, 2010 4:03 pm

Hey Freki,

Can I get the link to that ticker you had as your sig at one time? Thanks. I hope you and yours are doing well.

Mickey

EDIT: Found it. Thanks anyway, hombre.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Mon Oct 18, 2010 10:48 am

Hey Mick. Just to confirm, I think you mean Karl Denniger's market ticker. We good, yours?

Yesterday:
little 5 min circuit w/ the 16

Snatch w/ 16
5 min R/5 min L @ 15ish RPM

DL
265 x 5
240 x 5

OH Press
150 x 5 (I was off a day on Friday, but it went up much easier today)
135 x 5

The universe being what it is, a Texas fan started in the power rack next to me, showed him my Husker key chain and said at least one team showed up to play.

20 min conditioning
5,10,15,20 x 2 w/ a 24, half-snatch
5,10,15,20 w/ a 24, swings

Went to a local beer festival, there's a mad genius at a brewery in Delaware that's making a Scotch ale aged in a bourbon barrel.

:supz: :prayer: :supz: :prayer:
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Mickey O'neil
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Re: Man of Steel, Balls of Iron

Post by Mickey O'neil » Mon Oct 18, 2010 10:55 am

Yep, that's the one, Freki. We're hanging in there, Freki. Thanks. That sucks about Nebraska. They are one of the teams I really like watching and pull for besides the Heels.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Tue Oct 19, 2010 11:56 am

Thanks Mick, but the simple fact of the matter is they got outplayed and dropped 2-3 TD passes. I think they might have gotten caught up in their own press clippings a bit.

JM/YRG stuff to loosen up

Warm up
The little five minute circuit

Jerks w/ 24s
8 min @ 8 RPM

Right hammie is a bit touchy lately, but on the upside, stretching and i think the conservative approach to deads has pretty much alleviated back pain. Given the hammie though, went light on the snatch

Snatch w/ 16
4 min R/4 min L, didn't count reps but pretty much non-stop.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Thu Oct 21, 2010 2:57 pm

Yesterday:

Swamped w/ school/work.

DL
265 x 5
240 x 5

OH press
150 x 5
135 x 5

Today:

Slightly less swamped

OALC w/ 16 to warm up, 10 min

Jerks w/ 24s
4 min on @ 8 RPM, 2 min off, x 3

Snatch w/ 24
3 min R/3 min L @ 15 RPM
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Fri Oct 22, 2010 12:40 pm

Stretching to loosen up.

DL
275 x 5
250 x 5

OH Press
155 x 5
140 x 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

User avatar
Mickey O'neil
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Re: Man of Steel, Balls of Iron

Post by Mickey O'neil » Mon Nov 15, 2010 12:35 pm

Where are you? Is everything alright?

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Tue Nov 16, 2010 4:34 pm

Yep, I got swamped w/ work and school for a week or two, then kind of tweaked my back doing deads the week before I went to Vegas, so I chilled. Did 101 or 102 jerks (the illustrious Ms. Imes is a tough judge and no counted a few at the end, but I prefer that actually) then 60 snatches w/ each hand w/ the 20s. Was worried about my back and the snatch, the Monday before the meet it was "displaced" a bit, but it adjusted on Wed. Even warming up it was a bit off but I just took my time and focused on technique. I haven't look and split to catch up w/ my wife and friends at the Vegas Husker bar to catch the end of the Iowa State game, but I'd bet that some of the higher level ladies out snatched me. Then last week we just headed to CA to drink wine and see my niece who started school out there in Sept. Still kind of on west coast time and over slept this a.m., but here's the plan till the end of the year:

Tues (I'll probably do this workout tomorrow):
Light deads 10 x 10 (the idea is to build up my low back)
Dips 10 x 5, hopefully working up to 10 x 10 by the end of the year, but if it's 10 x 8, I'm good w/ that too.
Maybe 10 min of OALC w/ a 32

Wed:
Stretching/easy YRG DVD like stand up or something like that

Thurs:
LC w/ 24s, Russian EDT (goal for the next 6 months or so is 100 reps) Or so could equal way more.
OALC 6 min x 3, first set w/ a 40, then 32, then 28, maybe first two w/ 40, playing it by ear.

Friday:
Same as Wed

Saturday:
Squat 10 x 10
OH press 10 x 10
Maybe 10 min OALC w/ 32

Sunday:
OALC w/ 40, 10 min
Easy swim for 30 min or so.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Wed Nov 17, 2010 1:26 pm

Got busy upon waking, so just did this quick:

Warm up
OALC w/ 24, 5 min

LC w/ 24s
1 min on, 1 min off, 10 rounds total, 8 RPM
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Mickey O'neil
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Re: Man of Steel, Balls of Iron

Post by Mickey O'neil » Wed Nov 17, 2010 4:14 pm

Good stuff, Freki. Forgot about your trip to Vegas. Congrats on the competition!

Where did you get your info on Russian EDT? Smet's blog?

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Thu Nov 18, 2010 3:15 am

Yep, Smet's blog.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Fri Nov 19, 2010 12:59 pm

Slight change of plan, ditched the deads for t-bar rows.

T-bar rows supersetted w/ dips
10 rows w/ 90# and 5 dips, 10 times through, 30-60 sec rest between each set
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

User avatar
Freki
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Posts: 2804
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Re: Man of Steel, Balls of Iron

Post by Freki » Sat Nov 27, 2010 4:13 pm

Thanksgiving a.m.

DJ warm up:
BB lifts w/ 115#

Squat 10 reps
OH press 10 reps
Row 10 reps
Lat pulldown (100#, 10 reps)
Pike w/ 12# med ball, 10 reps
Russian twists w/ 12# med ball, 10 reps

5x through

DL
205#, 10 reps
ss.
5 dips

6 times through, so 60 DL's, 30 dips total. Was shooting for 10, but that "warm up" was too much to pair w/ a 10x10 workout.

Rest times between rounds in the warm up was till HR dropped to 120, during the DL/dips, till HR hit 130, though that declined to 125 for the last few sets.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

User avatar
Freki
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Re: Man of Steel, Balls of Iron

Post by Freki » Thu Dec 30, 2010 10:10 pm

Well, that completely fucking sucked. Got nailed at work (1,000+ pages in reports in about 3 weeks) and school: data mining for genomics, while quite cool in the end, had some, um, challenges to it. Outside my comfy zone on that one.

So, no training from Thanksgiving till last Sunday:

Warm up:
3 times through, 8 reps on all exercises:
Dips
Goblet squat w/ a 50# DB
DL w/ two 50# DBs
Clean and press w/ 35# DBs
Pulldown, I think it was 100 #

Bench
135 x 8
155 x 6
185 x 4

Squat
225 x 8
255 x 6
275 x 4

Press
135 x 8
145 x 6
155 x 4

DL
225 x 8
255 x 6
275 x 4

OK, that hurt the next day.

One of my b-day/Christmas presents (oh, btw, turned 40 on the 22nd) was the Science of KB training sport by Denis Kanygin. Coming in Jan will be two classes for school, probably training a new analyst and more work.

Tues:
Snatch w/ 16, completely redoing my snatch technique;
5,7,9,11,13,15,13,11,9,7,5
Press 16
3 sets of 20/hand

Wed some light stretching

Today:
Warm up, 10 reps each, 3 times through:
Goblet squat w/ a 16
DL w/ 2 16s
Press w/ 16
Row w/ 16
Pushups
Pike

LC w/ 24s
5,7,9,11,9,7,5

OH holds w/ 24s
30 sec on/30 sec off, 4 times

Cleans w/ 16s
3 sets of 20

Jerks w/ 16s
5,7,9,11,13,11,9,7,5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Mickey O'neil
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Re: Man of Steel, Balls of Iron

Post by Mickey O'neil » Thu Dec 30, 2010 10:26 pm

Happy Birthday, Freki! Man you are slammed! But it seems like a good thing. Good luck with it all.

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