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I figure now is as good a time as any.

Discussion in 'Fitness Journals' started by mattback, Jun 2, 2007.

  1. chicanerous

    chicanerous Elite Member
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  2. zenpharaohs

    zenpharaohs Elite Member
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    :nod:
     
  3. MannishBoy

    MannishBoy Senior Member

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    I've been "off program" for quite some time. Besides progress, the main thing to watch out for is to try to keep things reasonably balanced (quad vs hip, push vs pull, upper v lower, vertical vs horizontal, etc).

    Or maybe not balanced in workload, but targeted toward functional muscular balance.
     
  4. mattback

    mattback Active Member

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    i looked at that program, and it's basically what i do already.

    but seirously wtf, no day to do the oly lifts ? ft that

    mycurrent program

    monday - deadlift & sometimes back
    tuesday - chest and shoulders or something & sometimes back
    wednesday - cleans
    thursday - off
    friday - squat
    saturday - crossfit or off
    sunday - off
     
  5. mattback

    mattback Active Member

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    todya i woke up late. sore as shit, and almost out of food.

    had homework to do, managed to eat, 5 eggs, banana, apple, etc.

    pita and hummus right before class

    had a couple of snickers before working out

    chest day
    warmup 5 bodyweight dips
    weighted dips / weighted pullups superset
    5x +90# dip
    5x +35# pullup
    5x +90# dip
    5x +35# pullup
    4x +90# dip
    5x +35# pullup
    5x +80# dip
    5x +35# pullup

    then
    flat bench / bent over db row supersets
    185#x3 "team bench press" yeah lets' just say that was a bit much for me
    45x8x8 (8 each arm)
    175#x3
    45x8x8
    175#x3
    45x8x8

    dips until death
    1 set of 16

    ugh tired.

    right shoulder is mad sore. fuck flat bench.
     
  6. mattback

    mattback Active Member

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    it seems this subject of my lack of program comes up every few months, hahaha.

    dont worry, every week i squat, and every week i deadlift.

    i think i've got it under control <3 ;-)
     
  7. mattback

    mattback Active Member

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    today

    cleans & concept 2
    135# x3
    165# x3
    175# x3
    185# x3
    185# x2* 3rd rep failed
    175# x2* 3rd rep failed
    175# x3
    165# x3

    row 2000m on concept 2: 8:20
     
  8. mattback

    mattback Active Member

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    woo hoo

    just ate all you can eat pork at Sonny's. hahahaha

    tomorrow is squat day :evil:
     
  9. mattback

    mattback Active Member

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    so i'm up a few lbs this week. go figure, i've been eating!!

    bodyweight 167

    back squat
    warmup:
    135x8
    225x8 * never cranked out this many reps before
    225x8 * woot!
    225x6 on myw ay to 8 i crashed out
    225x5 crashed out again.. guess i was exahusted. I tried for 4x8 and it didn't work.

    then just for the heck of it
    incline bench
    135x10
    135x8

    then
    10 walking pistols holding a 45 plate
    then
    10 knees to elbows on one hang
    then 6 flights of stairs.
     
  10. mattback

    mattback Active Member

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    OHS 10x95
    10 standing bb military press
    OHS 10x115
    OHS 10x135
    10 pullups
    row 1000m
    decline press 15x135
    decline press 8x135
    row 1000m

    http://www.youtube.com/watch?v=ja4BRBRyz2c

    criticism would be appreciated
     
  11. MannishBoy

    MannishBoy Senior Member

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    Criticism: You're funny looking ;)





    I'm no expert on this myself, but watch your feet. You are getting up on the toes quite a bit during the squat, so work to keep the drive through the heels. Other than that, looks clean to this amature.
     
  12. zenpharaohs

    zenpharaohs Elite Member
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    Try not to get so destabilized by the thruster getting the bar up. Other than that, it looks good other than the heel lift that MannishBoy noticed. For that, it might be as simple as messing around with foot placement.

    I was thinking what can I do today at home but then I saw this video. Plus, I remembered that I have a dip station on my bench...
     
  13. chicanerous

    chicanerous Elite Member
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    It looks like you have the bar a little far up the neck on that snatch grip behind the neck jerk. Lowering it slightly and just push pressing it or being more mindful of your landing stance would probably pretty that up quite a bit. Check out how I do it on the OHSQ triple I have on YouTube.

    Find better shoes and keep your weight on your heels as you squat. You might try using a slightly closer stance and making sure to lead with your hips first. As it is, your descent is looking kind of accordian-like. I do the same thing in my eight rep video though.

    To get the barbell back on the rack, since you don't have bumpers, I'd advise stepping out of the rack and returning the barbell by catching it on your thighs, like this:



    Then, lower it, power clean it, and walk it back onto the rack. Dropping it like that on the supports is really not good for the bar's health and university and public gyms aren't usually too crazy about the noise either. Like you, I also don't like returning barbells to the neck behind the head.
     
    #433 chicanerous, Feb 23, 2008
    Last edited: Feb 24, 2008
  14. mattback

    mattback Active Member

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    it hurts like hell when i try to rotate the weight down like that.... (in my shoulder)
     
  15. chicanerous

    chicanerous Elite Member
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    Do you have any existing shoulder injuries? With that method, you might be trying to exert too much force on the barbell while it's coming down, which could give you some shoulder pain. You should pretty much let it drop close to your body and only try to slow it down once it's around abdomen height as you catch it on your thighs. It's awkward at first, but it isn't bad once you get some practice in.
     
  16. mattback

    mattback Active Member

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    yeah. i am the 'statistic' . when i was thirteen i injured both my shoulders in baseball. I would pitch right and left handed, my right hand i could throw really well right on the inside of the strike zone, and my left arm i could throw much faster.


    Well my right arm was aggrivating me so i was pitching with my left arm. long story short i had to throw a long ball in from practice and that was the end of my left elbow and shoulder. It hurts when i do regular bench press also. My right shoulder pops and grinds when i rotate it.

    flat bench hurts like hell. wide grip / snatch grip push jerk push press hurts like hell.

    decline bench, dips, snatches, ohs , standing military press all feel fine, but getting the weight through the range of motion sometimes hurts alot.
     
  17. mattback

    mattback Active Member

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    i hate not getting enough rest, and then having a horrible workout, but sometimes that's what happens.

    i'll do better next time, and be more rested.


    deadlifts
    5x175#
    5x335#
    5x315#
    5x315#
    4x315#
    4x315#

    bent over bb rows (each arm)
    3x10x55#

    pullups
    8,5,3
     
  18. mattback

    mattback Active Member

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    dips
    8x bodyweight
    5x +90#
    5x +90#
    5x +90#
    4x +90#
    5x +90#

    incline bench
    5x135#
    6x135#
    4x145#
    4x145#

    cable shoulder press
    3x10x95#

    pullups
    10,10

    dips
    9

    pretty good day.
     
  19. mattback

    mattback Active Member

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    "ass whoop"

    5 rounds for time
    7 pullups
    7 thrusters @ 75 lbs ( I subbed a pair of 40lb db's)
    7 burpees

    ~13 minutes. boy did it really whoop my ass haha.
     
  20. mattback

    mattback Active Member

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    thursday was rest day,

    today was squat day

    time got moved to the evening

    didn't really eat super well today, but whatever.
    bsq warmup
    6x135#
    then
    back squat
    5x225#
    5x225#
    5x225#
    3x225# +1x135# hang clean
    5x225#
    15x135#

    i also did about 40 pullups.

    I just lost my frame of mind for that 4th set. next week i think i'm going up in weight.
     
    #440 mattback, Mar 1, 2008
    Last edited: Mar 1, 2008

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