Man v. Nature the road to victory

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

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Man v. Nature the road to victory

Post by Jay » Sun Jun 17, 2012 9:38 pm

Throwing this up here again... why not? I'll get better feedback from you peeps than I will anywhere else.

I weigh about 270 leanish... I'm 6'3" and 37 years old.

Today:

Safety Squat Bar Squat Dead Stop Parallel Squat
100 x 5
190 x 3
280 x 3
370 x 3
370 x 2

Much harder than I expected...

Hip Thrust
135 x 5
225 x 5
315 x 5
365 x 5
365 x 5

Incline Press
135 x 5
225 x 5
275 x 5
295 x 3

Weighted Pullups
Bodyweight x 5
45 x 5
45 x 5
45 x 4
BW x 7

Standing Crunches in Sunday
50 x 15
80 x 13
80 x 15

shadow33
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Re: Man v. Nature the road to victory

Post by shadow33 » Sun Jun 17, 2012 10:05 pm

Glad you are posting again. I always enjoyed reading your log.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: Man v. Nature the road to victory

Post by Jay » Mon Jun 18, 2012 3:21 am

Thanks... want to get my squat up, its that one damn lift where I seriously want to trade my levers in for a 5'9" guy

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Re: Man v. Nature the road to victory

Post by chi » Mon Jun 18, 2012 7:36 am

I wont contribute much in feedback im afraid, but i'll enjoy keeping up with your log!
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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Re: Man v. Nature the road to victory

Post by Blaidd Drwg » Mon Jun 18, 2012 11:45 am

Jay wrote:Thanks... want to get my squat up, its that one damn lift where I seriously want to trade my levers in for a 5'9" guy

There are those of us at 5'9" for whom the proportions are the same but without the benefit of height to yard those long throws out.

Wise to embrace the SSB, great tool for hitting the weakpoints of the differently leveraged.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Man v. Nature the road to victory

Post by Jay » Mon Jun 18, 2012 2:36 pm

The SSB is a favorite of mine. Really is a nasty squat tool for my long ass

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 19, 2012 2:07 am

Hang Power Clean
45 x 3
135 x 2
185 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Its been AGES since I did any sort of explosive lift... amazing how much it suffers and how much I miss doing them. Form isn't too shabby but I have the pop of an old lady right now, not satisfied...

Trap Bar Deadlift
155 x 5
245 x 5
335 x 5
425 x 5
515 x 5

Relatively easy top set... going for more next time for sure. I used to be able to pull well, gotta get it back. Sticking with the trap bar for a while because its easier on my lower back for now

Seated Dumbbell Power Clean
30 x 12
30 x 12
30 x 12

These are more for shoulder health than anything, excellent exercise to do

Hammer Curls
60 x 8
70 x 8
70 x 8

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 19, 2012 11:34 pm

Dumbbell Press
30 x 16
60 x 10
120 x 20
120 x 12
120 x 11

Looks like muscular endurance kinda sucks

Kroc Rows
150 x 5
150 x 13

Again, zero endurance

Weighted Glute Ham Situps
45 x 10
45 x 10
45 x 10

Lessons to be learned about lifting so far as learned by me.

1. my endurance went to hell
2. my explosiveness went to hell
3. much more fun with a template rather than reaching for a set/rep range
4. this is much more fun

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jun 23, 2012 8:52 pm

Took a few days off because allergies were murdering me... felt like Mike Tyson was drilling my face with gloves of pollen

Bodyweight: 268 lbs

RACK JERK
Set 1: 45 lbs x 3
Set 2: 135 lbs x 2
Set 3: 185 lbs x 2
Set 4: 205 lbs x 2
Set 5: 225 lbs x 2
Set 6: 245 lbs x 1
Set 7: 265 lbs x 1
Set 8: 245 lbs x 1

KLOKOV PRESS
Set 1: 65 lbs x 10
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Set 4: 115 lbs x 8

Explosiveness is one area I WILL be working on harder. There's no logical reason why I can press 245 for a few and have issues push pressing 275. Its all technique and power. I lost that shit doing grinding lifts for too long.

Klokov press is a behind the neck snatch grip press. A lot harder than you think...

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jun 23, 2012 11:13 pm

Back to the normal template tomorrow.... missing two days threw my plans off a bit... didn't want to pick up where I left off because it would throw me off.

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jun 24, 2012 7:53 pm

SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs x 4
Set 2: 190 lbs x 4
Set 3: 280 lbs x 4
Set 4: 330 lbs x 4
Set 5: 370 lbs x 4
Set 6: 420 lbs x 4

SSB GOOD MORNINGS
Set 1: 190 lbs x 5
Set 2: 240 lbs x 5
Set 3: 240 lbs x 5
Set 4: 240 lbs x 5
Set 5: 240 lbs x 5

DUMBBELL INCLINE BENCH
Set 1: 45 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Set 4: 100 lbs x 10

WEIGHTED PULLUPS
Set 1: 60 lbs x 5
Set 2: 60 lbs x 5
Set 3: 60 lbs x 4

WEIGHTED PLANKS
Set 1: 45 lbs x 40s
Set 2: 45 lbs x 35s

Worked out with a client today, two birds one stone.

I really like using the SSB on the majority of my squat movements as it exposes a weakness I have staying upright and forces me to work on it harder. Using them for good mornings has a similar effect.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 26, 2012 12:20 am

HANG POWER SNATCH
Set 1: 45 lbs x 5
Set 2: 95 lbs x 3
Set 3: 115 lbs x 3
Set 4: 135 lbs x 3
Set 5: 145 lbs x 3
Set 6: 145 lbs x 3

FARMERS WALK - (trips) @ 40 yards. 20 up and back
Set 1: 30 lbs x 1
Set 2: 120 lbs x 1
Set 3: 120 lbs x 1
Set 4: 210 lbs x 1
Set 5: 210 lbs x 1

SEATED DB CLEANS
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10

CAMBERED BAR CURLS
Set 1: 75 lbs x 8
Set 2: 125 lbs x 8
Set 3: 145 lbs x 6
Set 4: 145 lbs x 8

Haven't done Farmer's walks in ages... adding another fun exercise to the mix. Same with hang power snatches.... still am amazed at how much my explosiveness has dropped off as well as my farmer's...

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Re: Man v. Nature the road to victory

Post by Jay » Wed Jun 27, 2012 12:18 am

FLOOR PRESS
Set 1: 135 lbs x 5
Set 2: 185 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 3
Set 5: 315 lbs x 3
Set 6: 365 lbs x 3

T-BAR ROWS
Set 1: 90 lbs x 10
Set 2: 180 lbs x 8
Set 3: 225 lbs x 8
Set 4: 270 lbs x 8
Set 5: 315 lbs x 8
Set 6: 405 lbs x 5

Pretty solid day.... short and sweet

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Re: Man v. Nature the road to victory

Post by Jay » Thu Jun 28, 2012 1:31 am

FRONT SQUAT
Set 1: 135 lbs x 3
Set 2: 225 lbs x 3
Set 3: 275 lbs x 3
Set 4: 315 lbs x 3
Set 5: 335 lbs x 3

ROMANIAN DEADLIFTS
Set 1: 135 lbs x 5
Set 2: 225 lbs x 8
Set 3: 245 lbs x 8
Set 4: 265 lbs x 8

Haven't done front squats in ages either... seriously SUCK at them...

Had to do them bodybuilding style, arms crossed over, because my flexibility is garbage.

Was planning to do some overhead work as well but upper body a tad fried from yesterday.

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jul 01, 2012 10:26 pm

Time to get geared up.... I have a goal in mind :)

SQUAT
Set 1: 225 lbs x 5
Set 2: 275 lbs x 4
Set 3: 315 lbs x 3
Set 4: 365 lbs x 2
Set 5: 405 lbs x 1
Set 6: 365 lbs x 5

ROMANIAN DEADLIFTS
Set 1: 135 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

INCLINE SWISS BAR BENCH
Set 1: 35 lbs x 10
Set 2: 135 lbs x 8
Set 3: 225 lbs x 8
Set 4: 225 lbs x 8

CHINUPS
Set 1: 10 reps
Set 2: 8 reps
Set 3: 7 reps

Squat at 405 was fast, but wasn't going to go over that today.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jul 03, 2012 12:37 am

HANG CLEAN TO PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 3
Set 3: 135 lbs x 3
Set 4: 155 lbs x 3
Set 5: 185 lbs x 2
Set 6: 205 lbs x 2
Set 7: 225 lbs x 2
Set 8: 225 lbs x 2

SEATED DB CLEANS
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10

CABLE CURLS
Set 1: 110 lbs x 10
Set 2: 120 lbs x 10
Set 3: 130 lbs x 10

10 - 25 yard sprints 0:45 rest between

First time doing sprints in a VERY long time... I got slow and my conditioning pretty much blows. I can get whipped in a race by a 5 foot tall bodybuilder for sure right now.... ugh. Not so good.

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Re: Man v. Nature the road to victory

Post by Jay » Wed Jul 04, 2012 12:16 am

PIN PRESS (CHEST LEVEL)
Set 1: 45 lbs x 5
Set 2: 135 lbs x 5
Set 3: 185 lbs x 3
Set 4: 225 lbs x 3
Set 5: 275 lbs x 11
Set 6: 275 lbs x 12

CHEST SUPPORTED ROW
Set 1: 100 lbs x 20
Set 2: 110 lbs x 20

Kept it light today... pump day...

Afterwards decided on a little barbell complex for some conditioning...

3 rounds, full rest between each @ 135#
8 Deadlifts
8 Hang power cleans
8 Push presses
8 Squats
8 Good mornings

Yea, it sucked.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jul 07, 2012 12:07 am

PAUSE FRONT SQUATS
Set 1: 45 lbs x 5
Set 2: 135 lbs x 2
Set 3: 185 lbs x 2
Set 4: 205 lbs x 2
Set 5: 225 lbs x 2
Set 6: 275 lbs x 2

ROMANIAN DEADLIFTS
Set 1: 135 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

PRESS
Set 1: 125 lbs x 5
Set 2: 145 lbs x 4
Set 3: 170 lbs x 3
Set 4: 195 lbs x 2
Set 5: 230 lbs x 1
Set 6: 195 lbs x 8

Tire flips
640x14
1000x2

Pause front squats are the devil. Didn't go as heavy as I wanted because my damn legs are still sore from sprints.

I scratched my planned shrugs and cardio to do some tire flips with a few guys at the gym. Been well over a year since I touched a tire and I was surprised I could still flip the 1000.

Legs are officially shot after today.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jul 07, 2012 7:50 pm

WIDE GRIP PULLDOWNS
Set 1: 125 lbs x 12
Set 2: 165 lbs x 10
Set 3: 185 lbs x 10

45 DEGREE BACK EXTENSION
Set 1: BW x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10
Set 4: 45 lbs x 10

CAMBERED BAR CURLS
Set 1: 45 lbs x 10
Set 2: 115 lbs x 8
Set 3: 115 lbs x 8

Kept it light today, no cardio because tomorrow I am blowing out 20 rep squats

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jul 08, 2012 8:28 pm

Today was kind of hellacious for me in the gym.

It was an early workout, my legs were still a little raw from Friday and I had a protein shake with some preworkout insanity in it...

That led to me wanting to do 20 rep squats with 365 but instead had the idea of doing my own version of Death by Squat by doing 315 for as many reps as I could. 35 was the goal....

SQUAT
Set 1: 45 lbs x 5
Set 2: 135 lbs x 5
Set 3: 225 lbs x 5
Set 4: 275 lbs x 2
Set 5: 315 lbs x 20

After 10 my legs were failing on me. The front pause squats and those goddamn tires on Friday had a lasting effect. Good thing I didn't go for 365... I got the 20 finished but I paid for it... I could barely get enough energy to do the next exercise but I had to do something for chest.

DUMBBELL INCLINE BENCH
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 110 lbs x 10
Set 4: 110 lbs x 12

MEDIUM BAND PRESSDOWNS
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

About the only tricep exercise I wanted to do today...

Good workout, even if I didn't meet my goal. Been eating like a Roman soldier after battle all day now...

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Re: Man v. Nature the road to victory

Post by Jay » Wed Jul 11, 2012 12:14 am

HANG POWER CLEAN
Set 1: 95 lbs x 2
Set 2: 135 lbs x 2
Set 3: 185 lbs x 2
Set 4: 205 lbs x 2
Set 5: 225 lbs x 2
Set 6: 245 lbs x 1

Slowly progressing

SEATED DUMBBELL PRESS
Set 1: 40 lbs x 8
Set 2: 75 lbs x 8
Set 3: 100 lbs x 8

Hate doing these damn things.

DUMBBELL ROWS
Set 1: 150 lbs x 5
Set 2: 150 lbs x 17

SEATED DB CLEANS
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10

STANDING ABS
Set 1: 70 lbs x 20
Set 2: 70 lbs x 20

Solid and swole. Ok I'll never say swole again.

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Re: Man v. Nature the road to victory

Post by Jay » Wed Jul 11, 2012 11:09 pm

RACK PUSH PRESS
Set 1: 45 lbs x 2
Set 2: 135 lbs x 2
Set 3: 155 lbs x 2
Set 4: 185 lbs x 1
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 255 lbs x 1
Set 8: 265 lbs x 1
Set 9: 275 lbs x 1
Set 10: 300 lbs x 1

Yep. PR.

CABLE CURLS
Set 1: 137 lbs x 10
Set 2: 157 lbs x 10
Set 3: 177 lbs x 8
Set 4: 197 lbs x 5

This was one of those 10% workouts Dan John talks about. One of those ones that it all goes better than you expected

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Re: Man v. Nature the road to victory

Post by shadow33 » Thu Jul 12, 2012 1:32 pm

Congrats on the PR Jay!
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: Man v. Nature the road to victory

Post by Jay » Thu Jul 12, 2012 4:08 pm

shadow33 wrote:Congrats on the PR Jay!
Thanks man. Felt good about that because my explosive lifts blow ass.

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Re: Man v. Nature the road to victory

Post by Jay » Fri Jul 13, 2012 12:29 am

After yesterday's great session I decided to keep it light today...

3CT OLYMPIC PAUSE SQUAT
Set 1: 135 lbs x 3
Set 2: 225 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 3
Set 5: 275 lbs x 3

SNATCH GRIP SLDL
Set 1: 135 lbs x 8
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8
Set 4: 225 lbs x 8

Treadmill sprints
6 intervals :30 on :75 off @ 8.8mph with a 5.0 incline

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