The short bus....

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The Crawdaddy
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The short bus....

Post by The Crawdaddy » Sun Nov 27, 2011 2:18 am

I've reevaluated my goals at the beginning of the year (edit for 2014). No good reason to wait, so we'll get started on Monday after classes.

Here they are:
1. Rowing: 2k < 7min, 5k <20 min
2. deleted
3. PL: Press 175 (achieved, 2/2014) New goal BW!!!, Bench 275, Squat 350, DL 425 (Current 1RMs - 150/220/~305/~335 -last two are calculated)


7/29 Revised to some hypertrophy (BBB) and continuing to work the big lifts. Hope to reintroduce Oly this winter.

2014: changed to a 5/1 variation that I saw that looks ok. Weeks will look largely like:

Mon: LSD run/row, Chins, HLR
Tue: 5/1 BP, BB Curl, rowing intervals
Wed: 5/1 BS, RDL, Chins
Thu: LSD run/row, HLR
Fri: 5/1 SP, Chin, rowing intervals
Sat: 5/1 DL, BB curl
Sun: rest or swim laps if I am in the mood.
Last edited by The Crawdaddy on Sat Feb 22, 2014 12:14 pm, edited 13 times in total.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by Mickey O'neil » Sun Nov 27, 2011 3:21 am

Good luck. Should be an interesting log.

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Re: ...to get up and go the distance

Post by The Crawdaddy » Mon Nov 28, 2011 9:33 pm

We'll see Mick. We'll see.

11/28
-Hips and sacroiliac tendons tight this morning for no apparent reason - getting older is so fun sometimes.

CGBP: 185x123/123/123/123/123
- Dropped some weight since I was upping my volume from what I am used to. Also, FYI, My left shoulder generally doesn't tolerate wide well, but CG hasn't been an issue.
Chins: BWx5x5 (dead hang only - kipping is for ghey boyos)

Rowing:
Level 4: 3x168 = 2'/2'/2'/2'/2' @ 16/18/16/18/16 spm
for 16 spm, target pace is 2:30, for 18 spm, target is 2:25 (this is based on the 8:00 2k pace I arbitrarily picked).
Actuals:
Pace: 228.5/225.2/229.2/222.5/228.8/230.0/224.2/231.1/222.5/229.2/231.2/223.1/231.1/225.6/230.0
SPM: 17/18/16/18/16/17/18/17/19/17/17/19/17/18/17
Total distance: 6104m
- Forgot how hard it is to hit stroke and pace at low numbers when you aren't used to doing it. Have to actually pay freakin' attention the whole damn time too (which I didn't as can be seen above for a few intervals). Bah, I'll get it back.
Note: I probably won't be this detailed in the future with the rowing stuff, but this at least gives a clear picture of what a level 4 workout means.

Stretch/roll and shower
Total gym time: 1hr
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Tue Nov 29, 2011 9:27 pm

11/29:
- Hips and sacrum still tight this morning, but loosened up ok on the walk with the dog. Could feel it a little warming up this evening after sitting most of the day though.
W/U: pass-thrus, light jump rope, squat/glute and hip prehab, bar OHS

Snatch:
High-hang: 45x3/75x3x2
3PosSn: 75x3
Sn: 75/95x2/115x2
- I felt like a blind-man with vertigo today. Figures after a layoff. Sigh

Rowing: Level 1
6x500m/2:45r
1:56.0/1:55.8/1:55.9/154.4/153.6/154.1
- These felt pretty ok. I didn't really feel it until the last one when I pushed for 1:52 and died at the last 100m. I knew I was out of condition, so no surprise. I can definitely pull a hell of a lot harder, but my lung (joke) won't take it.

Rest/yoga/stretch and long school day tomorrow. Yeah. ](*,) ](*,)
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Thu Dec 01, 2011 11:36 pm

12/1

Quick Presses:
W/U:
SP 45x10/95x5x2/135x3
Pass-thrus, wrist stretches, bw squat jumps.

PushPress: 155x123/123/123/123, supersetted with
Chins +5lbs: 5/5/5/4

Rowing: Level 3 (Single Distance)- 6000m (1500m splits) - 26:22.4, 24spm
- I did the first 2 splits targeting around 2:18 and 18-20spm, then used the last half to try to find a comfortable rhythm.
1. 2:14.9/500m, 21spm
2. 2:1.0/500m, 19spm
3. 2:07.8/500m, 28spm
4. 2:08.9/500m, 28spm

Felt pretty good. Hit a smooth pace at the 2nd half pretty fast. I did get tired in the last split though, but not too bad. Just a little push is all.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Sat Dec 03, 2011 5:59 pm

12/2

BS @ 223 123/123/123 - felt ok, but I've laid off of this for a bit, so I started light. Should come up pretty fast I suppose

Row: Level 4:
3x172=516 18/16/18/16/18x3
Pace: 224.7/230.2/225.1/229.7/224.8/225.1/229.4/225.0/228.7/224.5/224.7/228.6/225.1/229.2/224.8
SPM: 19/16/18/17/19/18/15/19/17/18/19/17/19/16/18


12/3

A: SP @135 123/123/223/123 - brain fart on the 3rd set there. Just turned the brain off. Felt smooth and easy.
B1: Chin +5 - 5/5/5/5/4
B2: Dip +5 - 5/5/5/5/5
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Mon Dec 05, 2011 9:52 pm

12/5

C&J:
w/u: [email protected]/115x5, squat therapy
PC+FS: @115x3x3, @135x2x3
PC+FS+J: @145x1x3

Row: I screwed up programming this and did a variation on 516. Oops.
168/180/168
5x2'/4'/3'/2'/1'/5x2' @ 16/18/16/18/16/16/18/20/22/16/18/16/18/16
6156m - felt ridiculously easy. Gonna jump a few next Lvl 4 if I can program the damn erg properly.

Note: woke up feeling like someone kicked me in the damn tailbone the last few days for no apparent reason. Sucks.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Wed Dec 07, 2011 8:00 pm

12/7
Missed yesterday due to general disinterest from end of semester beat downs. So I got my lazy ass outta bed early and got it in this morning. Fasted. Rowing SUCKED. Ugh.

A: BP: 95x5/135x5/165x3/195x1/205x2/215x1/225x1(PR)
B1: BP: 135x3x5
B2: Chin +7.5#x5x3
C: Row: Lvl 3; 7k - 31:48 (2:16.0/2:18.1/2:16.1/2:16.3/2:14.4)

Was targeting 2:15-2:18/500m for the row with 18-22spm. Second split is off due to a headset malfunction I stopped a minute to fix. All in all, this felt like shit. Couldn't find a grove and just wasn't feeling it today. On the plus side, bench felt freakin' great, and although it's not equal to my calculated 1RM, it's the most I've ever benched, so I guess it's a PR. :happiness:
Last edited by The Crawdaddy on Thu Dec 08, 2011 9:28 pm, edited 1 time in total.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Thu Dec 08, 2011 9:28 pm

12/8

DL: 135x5, 185x5, 223x3, 263x123
- With my back bugging me lately, this was simple discretion

Row: Lvl 4-528 3x(2'x5) @ 16/18/20/18/20 = 6202m
distance: 402/419/436/416/401/406/415/432/415/401/401/410/430/414/404
pace: 229.1/223.1/217.6/224.2/229.6/227.7/224.5/218.8/224.5/229.6/229.6/224.2/219.5/224.9/228.5
spm: 16/17/20/18/17/17/17/20/18/17/17/18/20/18/17

Still can't hit the buggering 16 spm and hold it. Silly freaking annoyance is all. :rolleyes:
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by Beer Jew » Thu Dec 08, 2011 11:05 pm

The Crawdaddy wrote: A: BP: 225x1(PR)
Great work! Good to see you making progress with it!

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Re: ...to get up and go the distance

Post by The Crawdaddy » Fri Dec 09, 2011 12:53 am

Sankyou. Sankyouverymuch.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by Bram » Fri Dec 09, 2011 3:36 am

Beer Jew wrote:
The Crawdaddy wrote: A: BP: 225x1(PR)
Great work! Good to see you making progress with it!
Congratulations! That's a great milestone!
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: ...to get up and go the distance

Post by The Crawdaddy » Fri Dec 09, 2011 9:10 pm

12/9

Sucky day. Sucky attitude.

BP: 95x5/135x3/165x2/195x123/123/12/12/12
Chin: +7.5x5x5

I said screw rowing. Maybe tomorrow if I'm having a better day. Time for a correction to my attitude. Or three. :drinkers: :drinkers: :drinkers:
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Sat Dec 10, 2011 8:29 pm

12/10

Dips +5lbs 8/8/7 - really thought I could do more than this. What a pansy.

Sn: Felt awkward receiving the bar in the split during warm-up, so I spent my 20 minutes working 2 position (floor/high hang) with light weight (75/95) to work on that issue.

Rowing: Lvl 2: 3x1500m/5:00r (6166m total)
time/pace/spm
1. 6:18.8/2:06.6/25
2. 6:13.5/2:04.5/21
3. 5:53.7/1:57.9/30

Used the first two intervals to feel out how hard I could comfortably pull in the 22-26 spm range for this distance (2:05 seems to be about it), then went ahead and allowed myself to slip into a comfortable groove on the last one that I felt would be some work to maintain in the last 500 (it was, but not too bad). Good row today. Back a little tired (but not sore): this is probably my typical day after the day after stuff (from DL on Thu).
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Sun Dec 18, 2011 12:33 pm

12/18

YRG 20 minute routine.


This week went in the toilet due to school and last minute preps for shipping Christmas panettone (I make these every year, and have for the last 5-6 years) and gifts yesterday to family.

I liked the routine Jack had me do here. Was pretty good, but I'd like to squat some more. I'd probably modify it for that if I come back to it in the future. I'm gonna try two weeks of a routine based on WGM's comments. Should look like this:

Mon: Snatch/Row
Tue: BS,BP&Chin or SP&Dip and Row
Wed: rest/YRG
Th: FS&DL,BP&Chin or SP&Dip and Row
Fri: C&J and Row
Sat: S,BP&Chin or SP&Dip and anything else I feel like
Sun: YRG
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Mon Dec 19, 2011 7:40 pm

Back at it. School's "out" but I'm still working in the lab most days on thesis stuff since I'm in the middle of an experiment. Mostly relaxing for a few weeks though, which is a nice change.

Snatch work:
HPS @75x2x5 @95x3x3
2 Pos (hang/floor) @95x3/105x3/115x3
Split Sn 115x2/125x5

Row: Level 4: 536
180/176/180 = 6291/18spm
180=4'/3'/2'/1' at 16/18/20/22
176=5x2' @ 16/18/20/18/16
227.7(16)/223.0(17)/215.1(20)/211.5(22)/228.1(17)/223.1(17)/219.2(21)/224.9(20)/226.6(17)/230(16)/223.3(18)/215.4(21)/ 211.1(22)

Snatch felt much better today than last time. Row felt a little off today, but ok. Been dealing with a knot in the back under my left shoulder blade the last three days that just won't go away. Makes me wonder if it's cervical crap I've dealt with before or just a niggle.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Tue Dec 20, 2011 8:20 pm

12/20

A: BS: 45x10/135x5/185x5/225x3/235x123/123/123
B1: BP 45x10/95x5/135x3/165x2/195x123/123/123
B2: Chin +10#: 5/5/5
C: Row [email protected] ≤2:18/500m - 35:54.5 (27)
Splits: 215.6(27)/214.0(27)/216.6(27)/214.9(27)/212.0(28)

Realized sometime this week that I really never did squat or pull heavy the entire last quarter. Not sure where my head was. But, when I stopped before going to France in August, I was on ladders of 295 for BS and had just pulled 335 for three 123 ladders. So that's an initial target here.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Fri Dec 23, 2011 5:33 pm

Out sick with vertigo issues the last few days. Ugh. Did yesterday's planned workout today.

12/23
A. FS @ 155x5x2 - just to work the kinks out of the quads
B. Dips +10 x235/235/235
C1. SP 45x10/95x3/115x2/145x123/123/123
C2. DL 135x5/185x3/225x2/265x123/123
D. Row - Level 4 - 544(180/184/180)
6320m 2:22.4 19spm
180=4'/3'/2'/1' at 16/18/20/22
184=3'/3'/3'/1' at 16/18/20/22
230.3(16)/224.0(18)/218.8(21)/209.8(22)/229.5(17)/223.5(18)/216.1(20)/211.0(23)/227.2(17)/224.0(18)/215.4(21)/209.3(23)
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Thu Dec 29, 2011 9:26 pm

I am Jack's complete lack of motivation...

12/29
SP: 45x10/95x5/115x3/135x2/155x123123123 (hoooaaahhh - highlight of my day)
Dip +13.2#(6kg for the weak-minded) x3x5
FS @165 (hatehatehatehatehate) x5x2
DL: 135x5/185x5/223x3/273x123 (not feeling like a second ladder, so said screw it)

No rowing. :die: :die: :die:
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by dead man walking » Thu Dec 29, 2011 11:33 pm

i saw that one of your goals is a sub-7 2k.

how long have you been rowing?

since you're in boston--i think--are you going to row at the crash-b? i'm planning to go this year.
Really Big Strong Guy: There are a plethora of psychopaths among us.

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Re: ...to get up and go the distance

Post by The Crawdaddy » Thu Dec 29, 2011 11:51 pm

Been rowing on and off since I was 19 (got involved with intermurals in undergrad).

Yeah, I'm in Boston. Not planning to row the B's at the moment. I've gotten very out of shape due to cardio neglect for the last year and a half. Gonna take some time to get that back. And I need to find my motivation again too...
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by dead man walking » Thu Dec 29, 2011 11:58 pm

motivation is tougher to find now that the concept 2 forums are useless.

if you google wolverine plan, you can find links to several old threads with lots of excellent caviston posts about the wolverine plan and more. you may already have read this stuff, and you may have better things to do with your time, but since you're following the wp, i thought i'd mention this.
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Re: ...to get up and go the distance

Post by The Crawdaddy » Fri Dec 30, 2011 12:46 am

Thanks, DMW. I'll do that.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Sat Dec 31, 2011 11:44 pm

Poor attitude continues.

BS: 45x10/135x5/185x3/225x2/245x123123123
BP: 45x10/95x5/135x3/185x2/205x123123123

Left hip is sore. Really enjoying this getting older shit.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: ...to get up and go the distance

Post by The Crawdaddy » Sun Jan 01, 2012 9:19 pm

1/1

Walk the dog (little shit was awful chipper this morning) and 20 minutes of YRG.

Make bread (rye/sourdough) and duck risotto for the better half this evening. Drink barrel-aged Sam Adams after dinner.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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