What matters most is how well you walk through the fire

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Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

What matters most is how well you walk through the fire

Post by Old Mother » Mon Apr 14, 2014 1:05 am

I signed up at Steve Pulcinella's place last week. So far I really like working out there. Even with the 45 minute drive both ways, I look forward to my workouts. The atmosphere is really seems to be helpful for anyone looking to improve whatever sport they compete in. The place has 5 platforms and more than enough bumper plates to go around.

When I got there today every single platform was taken. I was kind of glad about that. When I was 18 and started lifting weights there were no real resources that I was aware of. None of my friends knew anything about powerlifting or weightlifting. Just about everything I've been exposed to has come from the internet. I'm glad Steve's opened a place like this that can introduce people to something different.

I haven't lifted a barbell in almost 1 1/2 years. At my place I have two dumbbell handles that I made myself along with less than 100lbs of plates. I've been doing lots of bodyweight exercise, but that's left me a little dissatisfied.

I haven't done any OL's since I signed up. Didn't do any today either because I didn't feel like waiting around for a platform to open up. I'll have to remind myself that Sunday's at noon are a busy time. It was all women too. That was surreal. It's not the first time that the ladies were taking up prime real estate either. I'm going to have to find a good time to go when no one is there.

Anyway.

Brief warm up
hypers - no weight - x14 x10 x10
Seated press - barx15 95x5 115x3 135x1 155x1 160x1x1x1x1

afterwards I walked around Boathouse Row for an hour.

I haven't felt this good in a while.

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Mon Apr 14, 2014 11:29 pm

4/14/14
Warm-up: lots of RDL's, GM's with just a bar, lots of 2nd pulls with just a bar. Windmills with 5lb plates frontwards and backwards
Cl&J - 40x many
50x3
60x1x1 something shifted in my left SI joint on this one. It felt like someone stuck a screwdriver in there. I switched up to PCl & J at this point
70x1x1
90x1x1x1x1

Rev hypers - nw x10
50x10
100x6 - this thing is fucking incredible.


My back still hurts now. It's going to be worse tomorrow. I should've stopped at 60. I could say live and learn, but I never seem to learn.

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat Apr 26, 2014 2:29 am

4/17/14
treadmill - 35' jogging/walking

4/18/14
DL - 135x10/ 185x3/ 225x2/ 245x1/ 275x10 singles
DB curls - 35x10/ 40x6x5x5x5x5
tri pushdowns - 80x10/ 90x8x5x5x5x5
crunches x20x20x20

4/19/14
Psnatch - 40x7 singles/ 50x3 singles/ 60x3 singles/ 65x3 singles
Squat - 135x5/ 155x5/ 185x3/ 205x1/ 225x1 - holy fuck this was hard. When I was leaving my legs felt like they were made out of oatmeal. I wasn't sure if I was going to make it all the way across the parking lot to my car. The next day, the pain made me question my entire existence up until that point.


4/20/14
treadmill - walked for an hour, slowly

4/22/14
treadmill - 40 minutes - mostly walking

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:11 pm

4/23/14
exercise: nothing
diet: keto

4/24/14
exercise: none
diet: keto

4/25/14
exercise: none
diet: keto

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:14 pm

4/27/14
rev hyper - nwx10/ 25x10/ 50x10x10
press - barx10/ 95x8/ 135x4/ 160x 5 singles
I'S, Y's, external rotation 5lbsx10x10

4/28/14
PCl & J - 40x7 singles/ 50x3 singles/ 70x1/ 90x5 singles

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:15 pm

4/29/14
treadmill - 40'
still sticking to my diet. I feel really good on a ketogenic diet, but my weight ain't moving for shit.

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:17 pm

4/30/14
treadmill - 2mi

*my knee hurts to the point where squatting ain't gonna happen right now. That's why all the OL's are power versions.

5/1/14
exercise: none
diet: keto

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:18 pm

5/2/14
DL - 135x10/185x3/ 235x2/ 245x1/295x4 singles
DB curls - 35x10/ 40x8x6x5x5x5
pushdowns - 80x10/ 90x8x6x5x5x5

5/3/14
exercise: none
diet: keto

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:20 pm

5/4/14
PSn - 40x5 singles/ 50x5 singles/ 60x3 singles/ 70x10singles
rev hypers - nwx10x10/ 50x10x10x10
treadmill - sprints x 10 30 sec rounds

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:21 pm

5/8/14
PCL & J - 40x3 singles/ 50x3 singles/70x3 singles/90x6 singles
Press - 135x3/ 165x4 singles
leg ext - 40x20/ 55x20

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:21 pm

5/9/14
walk 5 mi

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:22 pm

5/10/14
DL - 135x10/ 185x5/ 225x3/ 275x1/ 295x5 singles
DB curl - 35x10/ 40x8x7x7x5x5
pushdowns - 80x10/ 90x8x7x5x5x5

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:23 pm

5/11/14
walk 5 mi

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 4:26 pm

5/12/14 - 5/23/14
-sick with some sort of upper respiratory infection. I haven't been sick like this in almost 6 years. I've been sleeping around 9-10 hours a night. I actually lost a few pounds and my back, neck, knees and shoulders feel pretty good. Maybe I should learn something from this.

Old Mother
Staff Sergeant
Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sat May 24, 2014 10:37 pm

5/24/14
warm up - calf raises bwx10x10x10x10x10/ curl ups - 3x10/ side plank 2x10/ band work - windmills, pull a parts etc/ foam rolling the back and legs

My left knee has been acting funny for a little while. Squatting to anything lower than a toilet sends a pain straight through. Since I've been sick I've been resting everything and surprise, surprise the knee has been feeling better. I decided to give full snatches a try today.

Sn- 40x5 singles/ 50x 3 singles/ 60x3 singles/ 70x1/ 75kgx 4 singles
The snatches were all high. I didn't want to hit rom bottom if I didn't have to. The give was acting up a bit, but not too bad.

Squats - bar x10/ 65x10/ 95lbs x10
I took it real easy here. I went full ass to grass on this and the knee was looking at me like "are you sure this is what you wanna do?" I was like, "No, not really, but lets see what happens." The more reps I put in with a light bar, the easier it seemed to get so I started to add weight. I keep adding and see where I end up.

Rev hypers - nwx10/ 70x10x10x10
I like these.

Old Mother
Staff Sergeant
Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Sun Jul 06, 2014 4:00 pm

5/28/14
Cl& J - 40x5 singles/50x3 singles/ 70x3 singles/ 90x6 singles
Press - 135x5/ 165x5 singles
hypers - nwx15x15x15

6/4/14
walk 45'

6/8/14
A bodyweight circuit of pushups, pull-ups, sit-ups, handstands, reverse planks, floor dips and treadmill for 45'

6/9
bodyweight circuit

6/11
bodyweight circuit
treadmill 15'

6/12
DL-135x10/185x5/225x5/275x3/295x10 singles
DB curls - 35x10/40x8x7x7x6x6
Tri pushdowns - 80x10/ 90x8x7x6x6x6

6/13/14
bodyweight circuit

6/15/14
walked 60'

6/16/14
Snatch-40x5 singles/50x3 singles/60x3 singles/70x1/75x5 singles
Squat-------not today, knee was bothering me, but is better than before.
Rev hyper - 100x10x10x10

6/18/14
bodyweight circuit
treadmill - 30'

6/19/14
bodyweight circuit

6/20/14
bodyweight circuit

6/22/14
bodyweight circuit
also did a bunch of shit with bands - there was no real point or end goal for this. I was just looking to get some blood flowing.

6/24/14
bodyweight circuit

6/25/14
band stuff

6/28/14
Cl&J - 40x5 singles/50x3 singles/60x3 singles/70x3 singles/80x1/ 90x7 singles
Press-135x5/165x6 singles
hypers - nwx16x16x16

6/29/14
bodyweight circuit

6/30/14
treadmill - 60'

7/1/14
bodyweight circuit
treadmill - ~60'


7/2/14
DL - 135x15/185x5/225x3/275x3/315x5 singles
DB curls - 40x8x8x8x8x8
Tri Pushdowns - 90x8x8x8x8x8

7/4/14
bodyweight circuit
treadmill - 60'

Old Mother
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Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: What matters most is how well you walk through the fire

Post by Old Mother » Thu Aug 07, 2014 12:34 am

7/10
bodyweight circuit

7/11
Snatch - 40x5 singles/50x3 singles/60x3 singles/ 70x 1/ 75x5 singles
Squat - 135x5/ 155s5/ 185x5
rev hyper - 90x10x10/ 180x7

7/12
DL - 135x10/ 185x5/ 225x3/ 275x1/ 315x6 singles
DB curls - 45x5x5x5x5x5
tri pushdowns - 100x5x5x5x5x5

7/13
Cl& J - 40x5 singles/ 50x 3 singles/ 60x3 singles/ 70x2 singles/ 80x1/ 90x8 singles
Press - 165x7 singles
hypers - nw x17x17x15

7/17
bodyweight circuit
treadmill 30'

7/19
Snatch - 40x3 singles/ 50x3 singles/ 60x1/ 70x1/ 75x7 singles
Squat - 135x5/ 165x5/ 185x5/ 205x5
rev hypers - 100x10x10x10


7/20
DL- 135x10/ 185x5/ 225x3/ 275x1/ 315x5 singles
DB curls - 45 5 sets of 6
Tri pushdowns - 100 5 sets of 6
treadmill - 2 mi

7/21
Cl & J - 40x5 singles/ 50x1/60x1/70x1/ 80x1/ 90x 9 singles
Press - 165x8 singles
hypers - nw x 17x17x17

7/22
pushups
situps

7/25
snatch - 40x 5 singles/ 50/60/70/ 75x 8 singles
Squat - 70kgx5/ 90x5x3x3x3x3
rev hypers - 110x10x10x10

7/26
DL - 135x5/ 185x5/ 225x3/ 275x1/ 315x10 singles
DB curl - 45x7x7x7x7x7
tri pushdowns - 100x7x7x7x7x7

7/27
Cl & J - 40x5 singles/ 50x1/60x1/70x1/80x1/90x3 singles
FS - 70x5/80x5/90x3
Press - 75kg x 10 singles
hypers - x18x15x18
shrigs - a bunch with pretty light weights
treadmill - running (poorly) alternated with walking for about 1.5 mi

7/28
YRG
Treadmill - running

7/29
YRG
treadmill - running

7/31
situps
pushups
bridging
treadmill

8/1
BW squats
pullups

8/2
Snatch - 40x3 singles/50/60/70/80x1/90x0x0x0
Snatch pulls from blocks - 60x3x3x3/ 80x3x3x3
FS - 135x5/ 155x5/ 185x4/ 205x2
PP - 135x5/ 155x5/ 185x4
rev hypers - nwx20/ 45x15/ 90x12/ 135x7
windmills - JV Askem style - 5's and 10's x 20 and 15

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