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 Post subject: Captain ObvIGx Log
PostPosted: Wed Feb 10, 2010 4:10 am 
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Sergeant Commanding
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This log will cover my last run of Training for PL Meets. It will also cover a simple and to me obvious mix of life,work, lifting heavy weights to prepare to lift them by a set of rules on somebody else's schedule, and a smattering of GPP for health, recovery, and to keep some balance.

While i have plan, i have less of one than ever before. Too many issues going on to say "Monday is always Bench day".

So i will do what i obviously need to do when i have the time to do it. Generally bench twice a week, GPP twice a week, squat and deadlift at least once each a week, and Mobility and Prehab at least twice a week. Assistance as required and if possible. Plus work, live, and have some fun.

Today
2/9 #18
Stroud's
Raw Bench middle finger on ring 135x10x2, 225x5x2, 275x3, 315x3
add very old 46 F6
3 board 405x2, 455x2
2 board 455x2
phone book 455x2
to chest 455x1 long pause. Go tout of groove put pulled it back in.
change to 52 F6
full range 405x3
phone book 405x5
mini band pitcher X'sx25, pink band rotatorsx24
So i know have a 455 touch shirt and my lockout is way behind where it should be.
Had to run to get son in batting cage.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 11, 2010 12:21 am 
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2/10 #19
at home after an unusually out of control day.
foam roll IT bands and back
squat 90x7 thought i had 45s on but i had my @fit 45s on that weigh 22lbs.
135x7, 225x3, 315x3, 405x3
clean grip dl 225x5, 315x5
ez feeder workout today to set up friday hard sq/dl. Just too sore in hammies to squat and dl monday or tuesday.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 11, 2010 12:39 am 
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Quote:
2/10 #19
squat 90x7 thought i had 45s on but i had my @fit 45s on that weigh 22lbs.
The fact that 135 is such a light weight to you that you couldn't immediately tell the difference between 45# plates and 10kg plates proves you aren't an @fitter.

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I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 11, 2010 2:08 am 
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Sergeant Commanding
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Quote:
Quote:
2/10 #19
squat 90x7 thought i had 45s on but i had my @fit 45s on that weigh 22lbs.
The fact that 135 is such a light weight to you that you couldn't immediately tell the difference between 45# plates and 10kg plates proves you aren't an @fitter.
Guilty.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Feb 12, 2010 12:44 am 
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2/11 #20 at base gym in a hurry due to early closure from DFW global warming caused blizzard.

Bench Press 135x10x2 close and meet grips
add two blue JS bands choked together and run under brace of a Forza bench
alt grips 135x3x2,185x3x2, 205x3x2, 225x3x2, meet grip 225x5
hammer iso compound row 4/6/8/10 platesx8

came home and shoveled snow.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Feb 13, 2010 2:20 am 
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Location: TX
2/12 Stroud's
foam roll and mobility
squat 135x7, 225x5, 315x3, 405x3
add 44 NXG+ Centurion (my second best suit)
straps down belt loose 495x2
straps down belt tight and wraps 585x2
dl 265x5, 375x3, belt on 485x1x5 sets
Not bad but after i got done a few of the PLers called me out on my DL.
Challenged me to step it up so looks like may be adding a wrinkle i didn't plan.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Feb 16, 2010 12:17 am 
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2/15 #22 Stroud's
fat bar bench press pinky on ring
135x8x2, 225x5x2
add phone book
295x3, 345x3, 295x3, 345x3, 295x3, 345x3
4 board pinky on ring 345x5, 395x5x3 sets
chinupx5, parallel pullupx5, pullupx5
pulldown to stomach 100/15/170x10
pulls to face 60/90/110x12
JM press 135x5, 185x5, 205x5, 225x5x3
adding in the upper back work as suggested and putting extensions work back in for lockout.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Feb 17, 2010 3:29 am 
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2/16 #23
mobility and foam rolling
squat 135x10, 225x5, 315x3, 405x3x3
dl standing on 45lb plates 265x5, 375x3, 425x3, 475x3
dl off plinths 375x3, 465x3, 525x3
bulgarian squat 50lb dbs RLR 10x3 sets
trap bar shrugs 155x12, 245x12, 335x12
foot ab wheel 2x2 mat lengths

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 18, 2010 8:26 pm 
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2/18 #24 base gym
bp 135x10x4
add 2 blue bands choked together and run under forza bench and over sleeves outside plates
185x3x2 sets 2 grips close and middle finger on ring
205x3x2
225x3x4 sets
225x5 meet grip
hammer iso compound row
6/8/10 platesx10
blue band pushdownx25
kb one arm upright row 53x10+10x3 sets
body adapting to heavy training again.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Feb 19, 2010 8:38 pm 
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2/19 #25 in garage
mobility warmup
12" box squat 135x10, 225x5,
add very loose suit bottoms and loose belt
315x3, 385x3 add 50lbs chains 395x5
speed dl 245x5, 335x5, 425x1x4, 475x1x3
need to practice using even this loose suit to dl.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Feb 21, 2010 3:26 am 
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Location: TX
2/20 #26
sled drag w/88lb KB
3x320 yard trips. Little over 4 mins per drag with 2 minute rests.
workout adjusted by a baseball practice on the field where i usually drag and body still adjusting to squatting and DLing 2x a 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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Feb 23, 2010 1:52 am 
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2/22 #27 at base
BP 135x10x2, 225x5, 275x3, 315x3
aborted planned workout due to not enough spotters for shirt workout

later at Stroud's #28
mobility
raw squat 135x8, 225x5, 315x3, 405x3, 455x3
Bench 135x10, 225x5, 315x3
add loose 46F6
3 board 405x2, 475x2
2 board 475x2
small phone book 475x1 paused
4 board 475x5
switch to loose 52 F6
full rom 405x2 shot
dl standing on 45lb plates raw265x3, 375x3, 495x3 hard set
dl with plate son blocks(plinths) 495x3 very hard, add belt 545x3PR hard set
ab wheel 2 lengths, 3 lengths

very happy with DLs.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 25, 2010 9:02 pm 
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Location: TX
2/25 at base gym #28
BP 135x15, 135x5
225x5
add small phone book 315x5
add 52 F6 365x3, 405x1, 365x5x3 sets
hammer iso row 6 platesx10, 8 platesx10x3 sets
very quick workout due to work issues.
Upper body really fried from shirt work monday. Taking a while to re-adapt to heavy lifting.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Feb 27, 2010 5:15 am 
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2/26 #29 Stroud's
mobility
squat
165x5x2
255x5
345x3
435x3
suit bottoms, loose belt, wraps loose
525x2
suit bottoms, tight belt, wraps tight
615x2 easy
skipped DL...back tweaked DLing tuesday and touchy today
ab foot wheel 3 segmentsx2

later
GHRx10, +15x10x2
pullupsx5x3 sets
bulgarian squats bodyweight x10x2

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Mar 02, 2010 3:29 am 
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3/1 #30

ez week
KB two handed swing
53x20
88x20x5 sets
1 min rest between sets
pink band rear deltsx35
mini band pitcher X'sx25

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Mar 05, 2010 7:45 pm 
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Location: TX
3/5 #31 in garage
caught a cold in H town so went very easy today plus it is an ez week
Mobility
squay 135x7x2
245x5x3
335x3x2
3 board close grip
135x10
225x10
275x10
315x7 training alone so didn't push this at all
KB row
88x15L+15R

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Mar 09, 2010 2:29 am 
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3/8 #32
4 weeks till tune up meet then 2 more weeks till State Meet
Stroud's
Mobility
BP
135x10x2
225x5
275x3
315x3
48 Katana on
3 board
405x2
495x2
46 F6(opener shirt) on
3 board
495x2
2 board
495x2
small phone book(thinner than a 1 board)
495x2
52 F6 on
405x4
raw
4board
405x4
365x7

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Mar 09, 2010 7:35 pm 
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Location: TX
3/9 #33 on base
mobility
raw squat
135x10x2
225x5
315x5
405x5x2
dl clean grip
225x5
315x5
dl grip 405x1x8 took 5 singles until speed started to improve
chinsx7x3
still feeling effects of cold so this was not fun.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Mar 11, 2010 7:02 pm 
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Location: TX
3/11 #34 on base
mobility
bp 135x10x4 sets. close and meet grips
225x3x6 sets. alternating grips
225+ choked blue bandsx3x8 sets. Alt grips
hammer iso row 6/8 platesx10, 9 platesx11+5+3 DC style
scott curl 95x10
gotta get the swole on for spring break...

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Mar 13, 2010 3:32 pm 
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3/12 #35 Stroud's
mobility
squat
135x5x2
225x5
315x5
405x3
black 44 Centurion better suit on, straps, down loose wrap, belt loose
495x2
belt tight
585x2
tight wrap
635x2 a lot left
DL
155x5
265x5
375x3
dl off plinths (puts bar right at my sticking point2/3 up shin, 3-4" off floor
just belt
485x3
565x3PR! Really making some progress here. Will see if this training advice pays off in the meets. This is pulling from my real weakpoint. I stick higher than this, but the weak point is right at 3-4" off floor.
ab foot wheel 3 lengths, 4 lengths

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Mar 20, 2010 2:07 am 
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3/15 #36 Mandrill's Gym Santa Fe

drove from Amarillo to SF and decided to get this in to free up rest of week.
Mobility
Raw No/No/No ATC Squat
135x5x3 hard to get loose after 5 hour drive in bad wx and not really recovered from last friday's squats
225x5
315x5
405x5
455x5x2
BP 2 fingers narrower than meet grip
135x5x2
225x5
275x5
add small phone book 315x5x3 fast
dl
135x5
225x5
315x5
405x1x2
455x1x5
seated row machine
stackx20

Mandrill's is an 8.5 on a scale of 10 as far as gyms go. $9 gets you a decent power rack (1), decent benches, decent bars, no hassle using chalk, lots of hammer strength and some other machines, almost all cardio machines but no C2 (sorry AG), spotters and lift offs willing and able, minimal douchebaggery, a smattering of local talent, dbs up to 150s. No platform, no monolift, best meet suitable bench has some sort of permanently raised section under chest area, probably to maximimize chest recruitment. Sad but true. No sign of @fitters.

3/16 #37 ski school all morning and afternoon
3/17 #38 ski school all morning and first run on green slope with snow fence collision highlight of several wipeouts. More ski school rest of day.
3/18 #39 hit every green trail i could and did 9 runs averaging less than 1 wipeout a run.

Lessons Learned:
1. This is hard and above 10,000 feet MSL tough on lungs if you are humping up and down hills.
2. Being strong and resilient (no allusion to DD implied) pays off.
3. Next year wear a helmet.
4. It is fun watching your kids excel.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Mar 23, 2010 2:34 am 
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3/22 #40
Stroud's

a bit sore form last week

mobility
raw squat
135x5x2
225x5
315x3
405x3
495x3
BP
135x5x2
225x5
315x3
meet shirt on
4 bd
405x1
495x1
2 bd 475x1
loose 52 F6 on
405x1
4 board 405x5x2
really crappy bp workout. Nothing felt right and all sets sucked. May have more issues from last weeks falls than i thought. On other hand very possible just a bad day and things will be better thursday.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Mar 24, 2010 2:13 am 
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Location: TX
3/23 #41
Stroud's
mobility and foam roll
speed deadlift
155x5
265x5
375x3
495x1x3 sets
deadlift with plates on 4" boxes
495x3
585x3PR!
2 BD Close grip BP
185x25
this was a good dl day. Sort of stuck in middle of training with tune-up a week from saturday then state meet 2 weeks later. Not optimal layout and timing but working it like this:
week A went hard
week B ez last week while on spring break but not a backoff week
week C(this week) hard but lower volume
week D(normal backoff) meet week CW peaking week
week E will push what i can later in week
week F State Meet Week w/ CW peaking

Real potential for missing peak but on somebody else's schedule and committed to tune-up meet director to show. But also potential to kick ass. Squat and DL feel on. For some reason BP is off, but maybe just a few meals and some sleep away from return of the BP...

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Mar 25, 2010 10:51 pm 
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Posts: 7798
Location: TX
3/25 #42
Stroud's
bench press
135x7x2
225x5x2
275x3
315x3
add loose 52 F6 which is getting very stretched out and useless almost
365x3x2
385x3x2
405x2
4 board meet grip
405x5x3
green band pushdownx50
pink band rear deltsx25x2
bench improving but still off a lot for some reason. Think some of those falls in NM didn't help. Using all my tricks to get it on track enough for tune-up but more focused on state meet two weeks later.

_________________
"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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Mar 27, 2010 2:49 am 
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Posts: 7798
Location: TX
3/26 #43 Stroud's
squat 135x7x2
box squat to IP depth, using squat shoes and slightly wider than normal stance
squat bar +120 lbs of chainx5
145+cx5
235+cx5
315+cx5
add loose suit bottoms+blet
405+cx3
455+5x3
505+cx5
speed dl
265x5x2
loose suit bottoms on+loose belt
355x1x2
445x1x2
495x1x2
think i found the right suit/belt tightness combination to DL in next week.
false grip rev curl 45/55/65x10
squat opener will be 605 next week i think

_________________
"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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