Scottmitchell74 and Emptytomb's training log...

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Cleans:
115x12
135x7
145x5
155x3

Military:
75x8front
75x6front
75x6 front

75x10back
75x8back
75x6back

Bent over rows:
75x15
75x12
75x9

abs
For grins and giggles, I have a hairline fracture on my left thumb's lower knuckle. Thought I had jammed it but it didn't get better now for 6 weeks. Suckage.

Alright, what's a good morning?
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Alldat: I take a bath every Saturday night whether I need it or not.

Age : 34 Joined : 06 Mar 2007 Posts : 3610

Sorry about the thumb. Is it affecting your lifting??

A Good Morning is when you have the weight on your back like you would when squatting, but you bend at the waist with legs straight(er). It's a hamstring excercise. The movement resembles a butler (or whoever) greeting you with a snob/high society bow while saying "good morning".

http://asp.elitefts.com/qa/default.asp?qid=4102&tid=102

That's a lot of cleans you did, I bet you were beat!!
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Hey kid!

Age : 34 Joined : 06 Mar 2007 Posts : 3610

BP

Dumbbell BP:

50 x 8
80 x 5
110 x 4
110 x 4

Cybex Flat BP:

290 x 8
290 x 6

Incline BP Bar:

130 x 8
180 x 7

Skull Crushers:

80 x 12
80 x 8

Overhead Tri Extension:

110 x 8
110 x 5

Mini Band 100's

Soundtrack - Iron Maiden - Live After Death
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Hey kid!

Age : 34 Joined : 06 Mar 2007 Posts : 3610

AM Deadlift: 90% of 1RM No belt.

90 x 10
180 x 5
268 x 3
338 x 1
388 x 1 x 3 (hard, but none in doubt. Last one = best one I think due to concentration. The mind is powerful)

Conventional DL: Off 2" pavers

280 x 8 (with a 2 count pause for each)
330 x 4 (Ditto pause)

This was a "quickie" before work. More to come in the PM at work.

Soundtrack - Dio Last In Line
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Age : 34 Joined : 06 Mar 2007 Posts : 3610

PM (BP assistance stuff)

Seated Rows:

100 x 6
150 x 12
150 x 8

Upright Rows:

120 x 11
120 x 5

Band Pull-Aparts x 2 Sets

Dumbbell BP - 60 sec rest, deeeep, paused:

55 x 12
55 x 6
55 x 5 (doing these last and paused was humbling!)

Soundtrack - Dreamaker - Enclosed
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Hey kid!

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Yesterdays workout.

BP:
175x10
205x8
220x5
205x7
175x9

DB Incline Bench:
90x15
110x10

Skullcrushers:
70x15
80x12
95x8

abs
_________________
Alldat: I take a bath every Saturday night whether I need it or not.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Cleans:
115x10
135x8
155x6

Military: Front-
8x70
6x80
5x85
Back-
10x70
8x85
6x95

Bent Rows:
75x15
85x10
95x7

abs
_________________
Alldat: I take a bath every Saturday night whether I need it or not.

Age : 34 Joined : 06 Mar 2007 Posts : 3610

Squats:

40 x 8
130 x 5
200 x 3
280 x 1

330 x 1 x 11 (tried doing what I want to dub "The Hour". One rep every two miutes until exhaustion or an hour is up. Made it to 11 singles. Oh, well)

Box Squats:

130 x 2
130 x 2
130 x 2
130 x 2 (continuing to practice these until I nail them)

Front Squats:

90 x 15
90 x 12 (these are coming around nicely. Almost to my 20 rep goal so I can move up in weight)

Good Mornings:

200 x 3
200 x 2 (I hate these!)

Exhausted!

Soundtrack - Dio - Last In Line (Side 2) Iron Maiden - Iron Maiden (1 & 2 )
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Hey kid!

Joined : 31 May 2007 Posts : 319

"The Hour" Very interesting idea. Did you come up with this or get it from somewhere?

Age : 34 Joined : 06 Mar 2007 Posts : 3610

Jim,
It's a hybird. I go to a Raw PLing chatroom and I've been learning tons of new stuff. All about training heavily in the 70-90% range and doing singles (especially for the DL) and waving the work. Also, many of the guys do Skeiko, Smolov, or some variation. I've also been reading about some German guy (can't remember his name right now) who advocates ONLY doing the comp. movement, but doing it tons and tons and with different % and rep schemes.

Well, one day I was in the shower or mowing (my best thinking times) and I thought "Why not just do singles only with short rest period for an hour?" I was specifically thinking of the squat.

I'm currently doing singles only on the DL and next session I have a 1RM to see where I stand, but I wanted to try it with squats as well. Louie says doubles are great because you get the first rep experience much more doing 6 sets of 2 than you would with 2 sets of 6. Makes sense. The Squat is by far my worst movement and the one I'm least comfortable with so I decided why not try multiple singles with the squat to really work on walk-out, set up, foot placement, etc....I've found that even without a squat suit I have a certain "groove" while squatting. Doing those 11 seperate singles reallly taught me a lot about my "groove". My feet placement and head placement, I've found, is huge! A couple inches too narrow and I'm struggling with 330 while when just in the right spot 330 flies up (although still feeling heavy).

So really, it's just something I've come up with to try. I've really been learning and putting into practice the concept of constantly trying new things to see how it works. After my meet in July I'm going to take 2 months/9 weeks i immediately after and only work in the 75-85% range and mess around with reps and rest periods. I'm going to do "The Hour" with Bench as well and do more reps with DL. I need lots of DAYS in between squat and DL but I find that when my rest time between sessions is just right, I respond well to high volume.

I'm going to take my Max weights from the Meet to calculate my % and start doing something like this.

Week 1 - 50% X Near failure(leave 2-3 reps in the tank each set) X 3 sets X 2 exercises + 2 assistance movements.

Week 2 - 75% X The Hour + assistance. Each week I'll move up 2.5%

Week 3 - 77.5 % x The Hour + assitance

Week 4 - 50% + 5 # for BP and 10# for Squat/DL - High Rep + assistance

Week 5 - 77.5% X High Rep/30 second or partner rest + assistance

Week 6 - 80% X Same As Above

Week 7 - 50% + another 5/10 # - High rep + assistance

Week 8 - 80 % - The Hour + assistance

Week 9 - 82.5% - The Hour + assistance

All reps done strict an always leaving 1-3 reps 'in the tank' but always resting very, very little to tap into my reserves and work on conditioning.

After I come out of this 2 month period I'll go back to waving in heavier %'s.

I don't have the TIME for Sheiko or Smolov but I want to tap into the spirit of the high volume/low rest constant motion thing. If nothing else I'll come out of the 2 months much leaner and ready for an 8-12 week stretch of more brutal lifting.

That was a book! Hope that makes sense. It's likely that I'll stick with the basic concept but mess around most with the assistance exercises. My MAJOR goals with the assistance is pounding:

ABS
Upper Back
Hamstrings (week as newborn Kangaroos!)
Mid Back
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Squats-
120x12
135x8
145x6 Neutral

Curls-BB
75x15
90x12
110x8
115x6
Single arm preacher curls:
45x9
55x6

abs
_________________
Alldat: I take a bath every Saturday night whether I need it or not.

Age : 34 Joined : 06 Mar 2007 Posts : 3610

Age : 34 Joined : 06 Mar 2007 Posts : 3610

AM Chest (my "partner" bailed again, so I just did dips this morning before work!!)

Dips X 21
W/ 25# x 13
W/50# x 8
w/75# x 4

Dio - Holy Diver (side 1)
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Hey kid!

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

I tried the Glucosamine and Chondy for 6 months with no improvement. I may try the fish oil but I have know expectations for it. I've learned to wear a brace and move slow in squats, you'd be amazed how hard moving slow can make even a light weight.
When's the meet?

Age : 34 Joined : 06 Mar 2007 Posts : 3610

Yeah, you may be too far gone for OTC treatments.

That slow moving probably does tanslate into good "real world" strength.

The meet is July 20. It's getting close! I even dreamed about it last night! I dreamt that I could only get my squat opener and got pinned by my 2nd lift!! affraid

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Hey kid!

Joined : 31 May 2007 Posts : 319

The German guy's name is Korte. He came up with the 3x3 routine.

Age : 34 Joined : 06 Mar 2007 Posts : 3610

That's it!
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Hey kid!

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Yesterday:

BP:
175x10
190x8
205x6

190x8
175x10

Going to do this for a few weeks and see if I can slowly up my higher number.

Incline DB bench:
90x14
110x11
110x8

Skull crushers:
75x15
85x12
95x8

abs
_________________
Alldat: I take a bath every Saturday night whether I need it or not.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8028

Cleans:
115x12
125x9
145x6
170x3 Rahhhhhhhhhhhhhhhhhhhhhhhhh!

Military:
75x15
90x9
100x7

Front Overhead press:
75x8
90x7
10x5

Front bent rows:
75x15
85x12
95x9

abs
_________________
Alldat: I take a bath every Saturday night whether I need it or not.

Age : 34 Joined : 06 Mar 2007 Posts : 3610