Goal: Jacked inner pecs and thunderous biceps

[BiggT]

Hey WW, I trained today instead of yesterday, I wanted to power clean, and yesterday was just one of those days where I couldn't walk and chew gum at the same time, lol, so power cleans weren't happening, but the extra day served me well, and afterall, training is an art, not an exact science.....

Here is today's workout Thurs. 6/15/06

Power Clean: bar and 135 x a bunch of warm-ups, 185x1, 225x1, 255x1, 285x1, 300x1, 315x1, 315x1, 5 doubles at 280

Clean Pull: 335x3, 365x3, 365x3, 365x3

Jump Shrug: 405x15, 495x12, 495x10

All in all a really good day. The cleans felt on the money today and I am glad I waited instead of screwing them up yesterday....the clean pulls were easy, I just try to stay calm and keep the pull from the floor nice and smooth and hold the explosion until the end. My endurance on the shrugs felt much, much better this week than last, I didn't feel the need to die or anything like last week. Squats and push presses tomorrow.

Rundown on today's 'diet'....a 4 egg omlette in the AM, a lb of chicken, a lb of 95% lean beef, lots of oatmeal, lots of brussels sprouts, lol, salad, corn, a little less than a gallon of milk, but not much less, 3 sweet potatoes, 2 slices of pizza, and probably some other stuff that I can't think of.....I am done for the day most likely, save for maybe a protein shake if I feel like making one, but if I don't feel like fussing with the blender, I won't bother.

 

[Jim Ouini]

Kinda curious how you laid out this workout. Powerclean-->Clean Pull-->Jump Shrug

Like you're doing the full move, then half, then a quarter of it...

Also, I recall you saying you catch air on your jumpshrugs Impressive as always.

 

[que_66]

...................Rundown on today's 'diet'....a 4 egg omlette in the AM, a lb of chicken, a lb of 95% lean beef, lots of oatmeal, lots of brussels sprouts, lol, salad, corn, a little less than a gallon of milk, but not much less, 3 sweet potatoes, 2 slices of pizza, and probably some other stuff that I can't think of.....I am done for the day most likely, save for maybe a protein shake if I feel like making one, but if I don't feel like fussing with the blender, I won't bother.

I have an immersion blender or stick mixer that stays out on the counter. I use it, rinse it off and back to the corner of the counter it goes. It takes up very little room. I also have a certain glass that I always use to mix my shakes in so I know the stick blender will fit in the glass.

That way I don't have to get the big bulky blender out, mix a shake, clean the blender, etc. etc.
http://us.st11.yimg.com/us.st.yimg.com/I/comfort1st_1900_95252341


You really should find someone to takes vids of some of your lifts.

 

[BiggT]

Thanks Que, I am going to look into that.

Jim, basically, I did the power cleans first becaue thats the most important thing to me, and the clean pulls I feel are good for me, because my weakness with the Olympic lifts is I get anxious and then I develop the tendency to get sloppy and rip the bar from the floor too fast and not finish the pull, so these are good practice to drill a smooth first pull from the floor and explosion on the final pull. The jump shrugs are just to overload my upper back, no more no less, plus I have to admitt, always liked the cosmetic effect they give the traps, lol.

 

[*Bunny*]

You really should find someone to takes vids of some of your lifts and be sure to update us with some pics ...

^^ TGIF

/estro out

 

[BiggT]

Trained today: Sunday 6/18/06

Hang Snatch: millions of warm-ups/overhead squats/drills with the empty bar, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3 (these are feeling fast and right on)

Flat Bench: 135x10, 225x10, 295x5, 315x5, 325x5, 325x5, 295x8, 295x8

Dips: bodyweight x 3 sets of 20

Overall a decent workout, I have been close-grip benching, so I expect the bench numbers to take big jumps, at least I hope they do, lol.

I have been busy with lots of things, some personal stuff and all, and my eating suffered, I probably only ate 3000-3500 cals the last 3 days, went out to eat a lot out of necessity, I tried to junk it up a little to add cals (french onion soup, fries, desserts), but the total cals were too low for about 3 days, I ended up weighing 238 today (was 243-244 the middle of last week).

 

[que_66]

Trained today: Sunday 6/18/06

Hang Snatch: millions of warm-ups/overhead squats/drills with the empty bar, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3 (these are feeling fast and right on)

Flat Bench: 135x10, 225x10, 295x5, 315x5, 325x5, 325x5, 295x8, 295x8

Dips: bodyweight x 3 sets of 20

Overall a decent workout, I have been close-grip benching, so I expect the bench numbers to take big jumps, at least I hope they do, lol.

I have been busy with lots of things, some personal stuff and all, and my eating suffered, I probably only ate 3000-3500 cals the last 3 days, went out to eat a lot out of necessity, I tried to junk it up a little to add cals (french onion soup, fries, desserts), but the total cals were too low for about 3 days, I ended up weighing 238 today (was 243-244 the middle of last week).

Don't worry BiggT, I ate enough in the last 2 days for both of us.

 

[BiggT]

Don't worry BiggT, I ate enough in the last 2 days for both of us.

I'll be over to the journal to check it out.

 

[mm107]

Nice Lifts BigTT,

my eating suffered last week too, looks like we gotta work on that this week huh!

nice lifts tho bro, and thanks for the 5x5 reccomendations, im enjoying it.

 

[Tweakle]

solid workout, thats actually a lot of benching volume .. were you getting the groove back more with each set you did?

hope the close grip translates to a bigger bench for you