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Cynical Simian
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***deleted by Bunny, you were already warned***
PracticALly Programmed - Al420 Log
- Thread starter al420
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Cynical Simian
New member
lol, I was posing as someone who had been moderated. There's a difference.*Bunny* said:
How has the diet been lately, Al? It looks like your weight is holding steady.
al420
New member
Weight this AM: 219
Todays Workout:
Power Clean: 135x3x5 - getting much faster and more explosive (wathing my 9yr old train w/ his coach is helping me a lot)
GP Row: 155x5, 175x5, 195x5, 225x5, 245x3 - too big a jump, 15lbs from last week...no, no, no
Jump Shrug: 245x10, 315x10, 365x8, 315x10
Lat Pulldown: 120x6, 140x6, 150x6, 160x6/80x10
DId some other various trap work - some seated HS and some DB's - ran the rack on DB's...this is taxing. Looked like a sweaty mess.
I posterd this in BiggT's log, but wanted to share w/ all:
My oldest son (now 9) had his first training session w/ his Oly coach. Afterwards he watched me clean and asked why I 'didn't go into a front squat'. His workout went like this:
Jumps from deep squat (full extention), High pulls, Cleans, Back Squats, Plyo jumps to 12" box, from deep squat and landing in deep squat, the some Push Presses.
Not a bunch of volume, but the workout lasted 1hr, and he said his legs felt heavy, and he couldn't jump out of the hole very wel at the end...nice. He cleaned 13k and is about 26.5k BW. It's funny, but even the coach said his form was just sick. It was a lot of fun to watch, and this morning he was walking around w/ his chest held high for sure. Told me when I got home he did "5 sets of 5 reps on my 'firecrackers' (high pulls - the coach is teaching him to be explosive at about the mid quad, so he is making a firecraker noise as instructed...neat stuff) and then I did 10 jumps. Tomorrow I can do 5 sets of deadlifts w/ my bar. My coach said so"
Next session or so he will learn the snatch. Can't wait. I'm real proud if you can't tell.
Todays Workout:
Power Clean: 135x3x5 - getting much faster and more explosive (wathing my 9yr old train w/ his coach is helping me a lot)
GP Row: 155x5, 175x5, 195x5, 225x5, 245x3 - too big a jump, 15lbs from last week...no, no, no
Jump Shrug: 245x10, 315x10, 365x8, 315x10
Lat Pulldown: 120x6, 140x6, 150x6, 160x6/80x10
DId some other various trap work - some seated HS and some DB's - ran the rack on DB's...this is taxing. Looked like a sweaty mess.
I posterd this in BiggT's log, but wanted to share w/ all:
My oldest son (now 9) had his first training session w/ his Oly coach. Afterwards he watched me clean and asked why I 'didn't go into a front squat'. His workout went like this:
Jumps from deep squat (full extention), High pulls, Cleans, Back Squats, Plyo jumps to 12" box, from deep squat and landing in deep squat, the some Push Presses.
Not a bunch of volume, but the workout lasted 1hr, and he said his legs felt heavy, and he couldn't jump out of the hole very wel at the end...nice. He cleaned 13k and is about 26.5k BW. It's funny, but even the coach said his form was just sick. It was a lot of fun to watch, and this morning he was walking around w/ his chest held high for sure. Told me when I got home he did "5 sets of 5 reps on my 'firecrackers' (high pulls - the coach is teaching him to be explosive at about the mid quad, so he is making a firecraker noise as instructed...neat stuff) and then I did 10 jumps. Tomorrow I can do 5 sets of deadlifts w/ my bar. My coach said so"
Next session or so he will learn the snatch. Can't wait. I'm real proud if you can't tell.
Last edited:
T
The Shadow
Guest
Svetislav_aka_Waczlaff......enjoy your 3 days off.
al420
New member
Weight this AM: 217.5
Todays Workout:
12" Box Squat: 135x10, 135x5, 185x5, 225x5x2
Flat Bench: 95x10, 135x5, 205x5x4
Seated BB Military: 95x5, 135x5, 145x5, 150x5, 155x4
Took less than 1hr (had to get to my oldest boys school for a concert)
My legs had nothing in them. It was kinda funny, but I chalk it up to deading heavy on Monday and then having my first back squat session in about a month. I probably went a tad heavy, but anything less that 3 plates looks like shit to me... need to check my ego at the fucking door. I'm dropping weight fast, and it is about to get even faster, but I think I can still make decent progress on 2 or 3 lifts. Taking the volume down a noth next week.
On another note I start training week after next at the local Oly gym. I will train there 4 days a week I think, and they DO NOT allow benching. The flat bench he has is used for seated overhead work only (he said seated work is decent as long as there is no back support, said it insures no leg drive). I will be doing Clean/Jerk, Snatch and all their assistance lifts, Kettlebell stuff, and various box jumps - plyo shit I am all new too, but it seem to be a point of pride, so I will get good at it. The guy training me is 76k and can CJ 220+k. Nice. Watch the fuck out.
Benching will go w/ arm fest on Saturdays
Todays Workout:
12" Box Squat: 135x10, 135x5, 185x5, 225x5x2
Flat Bench: 95x10, 135x5, 205x5x4
Seated BB Military: 95x5, 135x5, 145x5, 150x5, 155x4
Took less than 1hr (had to get to my oldest boys school for a concert)
My legs had nothing in them. It was kinda funny, but I chalk it up to deading heavy on Monday and then having my first back squat session in about a month. I probably went a tad heavy, but anything less that 3 plates looks like shit to me... need to check my ego at the fucking door. I'm dropping weight fast, and it is about to get even faster, but I think I can still make decent progress on 2 or 3 lifts. Taking the volume down a noth next week.
On another note I start training week after next at the local Oly gym. I will train there 4 days a week I think, and they DO NOT allow benching. The flat bench he has is used for seated overhead work only (he said seated work is decent as long as there is no back support, said it insures no leg drive). I will be doing Clean/Jerk, Snatch and all their assistance lifts, Kettlebell stuff, and various box jumps - plyo shit I am all new too, but it seem to be a point of pride, so I will get good at it. The guy training me is 76k and can CJ 220+k. Nice. Watch the fuck out.
Benching will go w/ arm fest on Saturdays
al420
New member
Weight this AM: ???
Todays Workout:
Power Clean: Skipped - shoulder is not great today, and I think I am moving these to Thur and doing them heavy instead of 2x per week and modest.
Deadlift: 135x10, 185x5, 225x5, 275x5, 315x5x5 (did all 4 warm up sets w/ no rest in between...add weight, re chalk and go) - last week I felt a twinge in my right 'hurnia' area - not taking any chances. Belt is put away. Doing straight sets (w/out belT) adding 10lbs per week - this is the new plan, and is another reason to drop the PC's from Mon.
HS Seated Row: 6 plates x8X4
DB Row: 90's x10x3
Word.
Todays Workout:
Power Clean: Skipped - shoulder is not great today, and I think I am moving these to Thur and doing them heavy instead of 2x per week and modest.
Deadlift: 135x10, 185x5, 225x5, 275x5, 315x5x5 (did all 4 warm up sets w/ no rest in between...add weight, re chalk and go) - last week I felt a twinge in my right 'hurnia' area - not taking any chances. Belt is put away. Doing straight sets (w/out belT) adding 10lbs per week - this is the new plan, and is another reason to drop the PC's from Mon.
HS Seated Row: 6 plates x8X4
DB Row: 90's x10x3
Word.
