LaMissFit Training

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

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powerlifter54
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Post by powerlifter54 » Mon Jan 16, 2006 10:31 pm

Carry a refrigerator out to the curb.

Drink a beerx2

repeat twice

0:58
"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 by Fat Cat » Mon Jan 16, 2006 10:34 pm

OGYUSH!
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powerlifter54
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Post by powerlifter54 » Sat Jan 21, 2006 1:33 am

1/19
sq 225x3x2, 315x3
BP 135x5x2, 225x3
chinx3
:58
shit on the floor

1/20
sq225x3x2, 315x2, 405x1, 315x3, 405x1
BP 135x5, 225x3, 315x2
JS blue bands lower body stretch
watch Maury Povich
lift off for partner's board work 605/635. 655
2:16
never close to pukey

meet tommorow
"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 by judobrian » Sat Jan 21, 2006 1:48 am

kick ass, Jack
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Post by bill fox » Sat Jan 21, 2006 2:44 am

Pre exhausting with bench before Poviching is really cool.
"my body stayin' vicious, I be up in the gym, just workin' on my fitness"

Fergie

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powerlifter54
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Post by powerlifter54 » Sun Jan 22, 2006 11:16 am

weighed 237
SQ 225x3x3, 315x2, 405x1, suit on straps down and loose wraps 495x1 high, full gear 585x1 still high. felt strong.
667 tried keeping stance close to minimize IT problem. A soup sandwhich but muscled it up. Almost fell backward at the end.
711. Moved stance out and popped it up. Not easy.
722 Buried it and popped it up. Felt best of all three squats. By now ITs felt fine. 3xbodyweight squat first time in a while.
BP 135x5, 225x3, 315x2, shirt on 2 board 405x1, 495x1.These felt crappy and 495 felt like a ton.
523. 2-1 red. Hard to set up, feet slipping on carpeted platform. Good push.
523 2-1 red. Ditto
523 3-0 red after dumping it on chest.

3:23 felt like puking so stopped for Pizza on way home.

5 years ago would have pulled out of obstinacy. Stopped while i was ahead.
"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 by powerlifter54 » Sat Jan 28, 2006 8:37 pm

1/24
SQ 225x3, 335x3
Bp 135x5, 225x3

1/27
SQ 245x3x2, 335x3, 385x3
BP por 135x5, 225x3, 315x3

a bad week physically but i didn't puke
"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 by powerlifter54 » Tue Jan 31, 2006 8:46 pm

1/30
Sq 225x3, 315x3, 365x3
BP 135x5, 225x5, 315x3 very loose F6 (maybe a 50 or 52) neckline against neck 405x2,405x2, 405x3 just working on groove
3 board 495x1x3 again working on elbow tuck on the way down and roll on the way up.
shirt off
4 board 405x3x3
dl 245x3x2, 335x3
bench row x6x2
did 100 burpees after each bench set
47:18

1/31
Sq 225x3x2, 315x3, 405x3, 315x3, 405x3, 315x3, 405x3
rev grip BP 135x5, 225x5, 275x5
TKO bar DL with smaller plates 225x3, 315x3, 405x3, 405x5
sumo dl clean grip 315x3
BP grip bent row 135x7x3
grip work
ran 90 second 400m between each squat series

GHR and KBs at home later, 1:07:22

i actually don't do all of the workout due to an old gymnastic injury
"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 by powerlifter54 » Fri Feb 03, 2006 12:06 am

BP por 135x5, 225x3, 275/325x3x3
3 board close 325x3x2, 365x1, 275x7
squat 225x3, 315x3, 365x3
hammer high row 225x7, 315x5
done in 30 mins, a bad day at work but kidneys are good
"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 by powerlifter54 » Sat Feb 04, 2006 1:07 am

13 box squat 245x3x2, 335x2x2, 385x2, 425x2
rev grip BP 135x5, 225x5, 315x3 NFL combine 225x25, yeah today needed to be easy
speed dl 245x3, 335x2, 425x1x6
curl 95x7x6 various grips
KB complex 53sx7x4x1

i aciually puked after the KB complex. guess i need to go to the doctor and get some drugs.
"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 by powerlifter54 » Sat Feb 18, 2006 1:40 am

Monday 2/13
a few days off to extend the cycle and voila a very strong day
Planet Gym in South Florida
lots of mobility warmup
squat 225x3x2, 315x3, 405x3, 495x3, 405x3, 495x3
rev grip bp 135x5x2, 225x3, 315x3, 335x3PR
close grip bp 315x3, 295x5, 275x8
dl in squat shoes 225x3, 315x3, 405x3, 495x3 hip cramped from uneven floor,
sp dropped some sets
hammer iso row 2/3/4/3 plates a sidex7
45 degree hyperextensionx7, 25x7, 35x7
false grip hammer curl 45x10
db ext/bp 65x10+10
felt good so no pukey. 2.5 hours.

Friday 2/17
squat 135x5, 225x3, 315x2, 405x2
BP por 135x5, 225x3, 295x3, 345x2, 295x3, 345x2, 295x3, 345x2. Meet grip 315x5 paused
dl 225x3, 315x3x3
3 board BP meet grip 315x5, 385x4, 405x4x3
1.5 hours. Lots of liftoffs for Jay who is peaking for the Arnold
"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 by judobrian » Sat Feb 18, 2006 6:48 am

Are you coming to Columbus as well?
Rain don't change the sun...

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Post by powerlifter54 » Sat Feb 18, 2006 9:33 pm

with the Jk northshore Krewe
squat 135x5, 225x3, 245x3, 335x3, 455x1, 46 Centurion on, strap down and belt/wraps 545x2, 655x1. 655 was easy but stopped set for an IT twinge. Gear off 455x3, very fast fast!
dl from top of shin 245x3, 335x3, 425x1,add belt 535x1,625x1, 660xX, from top of knee 685xX

Felt very strong, need to get this IT thing worked out.

JK squatted 745x3 and 805x1 in just loose briefs, belt and wraps. He is tapering and is gonna go huge in Columbus.

I WILL BE AT THE ARNOLD!!!
"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 by powerlifter54 » Tue Feb 21, 2006 3:48 am

BP 135x7, 225x5, 315x3 new 48 F6 on
3 board 425x1, 515x1,
2 board 570x1PR! 5 lbs
1 board 565xX, 565x1PR! 10 lbs
2 board 515x3 triceps smoked,
shirt off
3 board 405x3,
4 board 405x4,
3 board close grip 315x8
pulls to face 110/130/150/170x12
My triceps are even further behind than usual for some reason, and i need some speed work.

Almost two hours. Shirt work off the boards is a very extreme tricep workout. Never makes me puke though.

Easy rest of 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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powerlifter54
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Post by powerlifter54 » Tue Mar 07, 2006 3:04 am

workout A:squat 225x3, 315x3, 405x3
BP por 135x5, 225x3x2
DL w/TKO bar and small plates 225x3, 315x3, 405x1

workout B: BP 135x5, 225x3, 315x3
LOOSE F6 w/ sleeves turned inward a lot, 2 board 405x2, 1 board 495x1
48 F6 1 board 545x1, 555x1, 2 board 495x3, 3 board 495x5
shirt off 3 board 405x3, 4 board 405x7
goal was to work on groove and technique, and hammer lockout a bit

later blue band pushdown x50x2

can any of couch's girls do that? How about that 750 DLer?
"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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Mickey O'neil
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Post by Mickey O'neil » Tue Mar 07, 2006 3:52 am

Jack, I know you listed that KB Complex that you do in a thread in the Training Forum but I can't find it. You mind writing that out for me?

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Post by powerlifter54 » Tue Mar 07, 2006 4:34 am

mickey,

7 renegade rows each side, 7 double swings, 7 see saw presses, 7 double front squats, 7 double swings.

never puked though
"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 by Mickey O'neil » Tue Mar 07, 2006 2:15 pm

Thanks Jack. That's a really nice complex.

Btw, it was nice meeting you at Ethan Reeve's seminar this year.

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Post by powerlifter54 » Thu Mar 16, 2006 4:06 am

Meet week
Monday BP 135x5, 225x3x6sets, 3 grips por 315x3, meet 315x3, speed 225x3
squat 225x3x2, 315x3, 405x3, 315x3, 405x3
clean grip dl 225x3, 315x3x2
hammer lat high row 4/6/6 platesx12
grip work
Tuesday: played with house guests new 35 and 44 KBs, did mainly bottoms up press for grip
Wednsday: stretched hard and hot tub
Thursday: Sq 225x3, 315x2
Bp 135x5, 225x3
Friday SQ 225x3, 315x2, 405x1
BP 135x5, 225x3, 315x1
Saturday warmups SQ 225x3, 315x2, 405x1 suit on(46 Centurion) loose wraps, loose belt 495x1, straps up/medium wrap/belt tight 585-605x1, opener 677. BP 135x5, 225x3, 315x1, looser shirt(50+ F6) on 2 board 405x1, opener 501, switch shirt for second attempt(48F6)
DL 225x2, 315x1, 405x1, belt on and either loose Inzer Champion or singlet 495x1, opener 551ish to ensure qual total , then go for PRs in total and or DL.
Seconds are all PRS 727/551/622. This the plan, and afterward we can see how it played out. This ha sbeen a short cycle with interuptions and distractions and a problematic IT band. What is done is done just as i decided to do it, so now it is almost go time.

i love the anticipation of the experience and the danger of failure, that makes success so sweet on the other side.
"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 by bill fox » Thu Mar 16, 2006 3:52 pm

powerlifter54 wrote: i love the anticipation of the experience and the danger of failure, that makes success so sweet on the other side.
As long as you still get that from it I'm sure you'll kill it. Looks like your not quite ready for 195 and ripped quite yet. White lights as you twinkie eating monsters say.
"my body stayin' vicious, I be up in the gym, just workin' on my fitness"

Fergie

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Post by powerlifter54 » Thu Mar 16, 2006 10:35 pm

bill fox wrote: As long as you still get that from it I'm sure you'll kill it. Looks like your not quite ready for 195 and ripped quite yet. White lights as you twinkie eating monsters say.
bill,

Thanks. i like ice cream not twinkies, but someday i iwll be under 200, just not today!

jack
"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 by powerlifter54 » Sun Mar 19, 2006 12:00 am

Had three goals today
1. Qual for USAPL Nationals with 1700+
2. Get some PRs
3. Do not get hurt

Made all three goals but had some tense moments. Yesterday loosening up in squat, as i always do the day before, while doing a 405 squat single my left IT band/hip flexor barely allowed me to stand back up. Spent a lot of time last night in hot tub and on foam roller and injested alot of Advil and aspirin, hoped for best.

Today weighed 239, and did a lot of mobility and dynamic stretching before i squatted. Openers would give me 1735, and with IT problems backed my squat opner to 661. Went easily but not comfortable. Jay talked me into going to 699 and not passing, which also was easy but not discomfort free. Passed third.

Opened in BP in very loose old F6 at 501. Ready to get on bench and lifter before me left blood on bar. Meet stopped. Re-psyched and went, and it stalled halfway up. Wonderful. Pulled shirt down, made adjustment in belt and got my head out of my ass, blew it up on repeat. Changed to 48 F6 and blew 551 almost to lockout and lost it. F6 groove is great and i am on right track technique wise.

Opened with safe 562 in DL. Mulled just going to 622 for PR, but went to 606 for PR total. Strong 606 three white. Pulled 622 and got down from head judge and only his white light. no bitching from me it was not locked out and slipping form my right hand.

1. Made above 1700. Check
2. 1806 PR total. Check
3. Sore as can be but not hurt.

Meet was LSU Tiger Invitational run by LSU PL Team to qual for Collegitate Nationals and raise money. Very well run, very consistent judging. Left hosue at 5:45 to make 7am weigh in. Home by 4PM. Nice

Some time off to get ready for Navy PRT and heal up. Have some adjutsmetns already planned.

Get to lift in front of my kids in Miami in July!

warmups
SQ 135x7x2, 225x3, 315x2, 405x1, suit on straps down/loose belt 495x1., meet gear 585x1
BP 135x5, 225x3, 315x1, loose F6 2 board 405x1
DL 225x3, 315x1, 405x1, belt 495x1
"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 by Mickey O'neil » Mon Mar 20, 2006 1:56 am

Way to go Jack!

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Post by cleaner464 » Mon Mar 20, 2006 2:57 am

Congrats Jack. Great lifting. Gonna get some PT for the IT band?
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Post by Crust Bucket » Mon Mar 20, 2006 3:15 am

Cool beans Jack, Congrats!
=D>
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