[h7jb7sg1e]

Wed - 11.23.08 - Dip & Pull-up 1-RM day
BW Pull-up
8x
5x
BW Dip (top Portion of muscle up on the pull-up station - very high ceilings)
2x - lost grip
6x - much better

Weighted Pull-up & Weighted Dip done as a superset, with only enough time to reset weight
Pull-up / Dip
1x - 25 / 1x - 135
1x - 35 / 1x - 145
1x - 45 / 1x - 160
1x - 60 / 1x - 170 double PR! (+5/+10 respectively), at the beginning of this month
NA / 0x - 180 + 0x - 180 (basically two negatives)
I could barely do 135 for for in fact I think I failed my first day back. Muscle memory for the win. I went super deep. I think I leaned foward as Devilson suggests. For Pull-ups I barely made the +60 so I decided to not attempt higher. 145 dip was slow 4-5 second rep but successful so I thought match PR or break it... BROKE IT... best since my original youtube videos about 8/9 months ago. when I hit BW + 180 dip for a single & triple I'll post same for BW + 90 for a single & triple
^^^ 3 - 4 minute rest between sets
tried my best to block out all distractions, no mp3 player today, calves and hamstrings were tight, did some static stretching

Sit-ups on Adjustable Decline Bench (4 settings, 1 being easiest)
LVL 1 - BW - 15x
LVL 2 - BW - 15x
LVL 3 - BW - 8x
^^^ 30 - 45 seconds rest between sets

since I didn't do serious leg workout in a bit and stairs in 8 days I am going to try 100 vest + 40 ankle weights today, I've done them seperately but doing them together will be a whole new animal. do have full PL comp style setup for Fridays now so I'll be happy with even 10 flights (floors)

[h7jb7sg1e]

^^^last PRs 10 months ago

also this evening
Stairs
BW - 3 x 14 floors
^^^- first set was more challenging than the last set
BW + 100 + 40 - 10 floors
^^^ first time I tried this, insanely slow but doable, sweating more than ever

[h7jb7sg1e]

slightly modified 2008 routine

I will keep this relatively consistent. Only swapping olympic lifts/assitance on Mondays and ab/core on wednesdays. Also want to take advantage of power rack on fridays, easily my longest traiing day, problem supplement with a simple sports drink or energy drink (gatorade or redbull).

Monday - Quasi Olympic Day
PC & FS (Front Squat)
1 + 3 x 3
PC & OHP (Overhead Press)
1 + 3 x 3
PC (Power Clean)
3 x 3 OR 9 x 1 - depends on % of 1-RM

Wednesday - Weighted Calisthenics Day
Dip (Weighted Dip)
3 x 3
3 x Negative with goal 1-RM (+10 current 1-RM)
Pull-up (Weighted Pull-up)
3 x 3
3 x Negative with goal 1-RM (+5 current 1-RM)
Sit-up (Weighted Decline Sit-up)
4 equal sets (+1 when able to complete all sets)

Friday
BS (Back Squat)
3 x 3
1 x * Walkout
BP (Bench Press)
3 x 3
1 x * Lockout
DL (Deadlift)
3 x 3 Snatch Grip
9 x 1 Alternate Grip
3 x 1 Rack Pulls

Mondays preparing for olympic lifting. Short term goal of 3x - 225 front squat, 3x - 185 OHP, 3x - 245 CP
Wednesdays looking to improve dips & pull-ups strength and progressively adapt abdominal exercises. Confident in hitting 225 -1RM this year and 90 plus - 1RM for pull-ups.
Fridays PL prep style lifting. Training all 3 lifts as a group. High intensity and long breaks. Likely to be longest workout of the weekend

Cardio & GPP
Weighted Stairs - gonna be doing BW + 140 for 10 floors or more, slowly increase distance and speed. Goal to do 14 flights with full gear in 3 minutes. (running allowed, cannot skip steps)
Swimming - need to do this
Running - on hold. Till I reach stairs goal.

[Zerocrew1984]

looks good!

[h7jb7sg1e]

thanks, need to get my swimming up to speed quick, trying to make it for a summer lifeguard job

THU.1.24.08
Lap Swim - 1 length = 16.67 yards
1 hour
to the best of my memory
2 lengths Freestyle
2 lengths timed appoximately 35 seconds have to do 3 lengths in same time to pass lifeguard test
8 lengths legs with two pads
7 lengths legs with two pads *banged foot on something got out walked it off
2 lengths freestyle
8 lengths legs with two pads
2 lengths freestyle
8 lengths legs with two pads
2 lengths freestyle
20 lengths legs with two pads

134 yards freestyle
883 yards freestyle
1,017 yards combined

my swimming endurance sucks if I only do freestyle I have to take a break after 4 lengths max, going to do 1 lap freestyle 4 laps legs with two pads for as many rounds as possible non-stop for an hour.
school starts in about a month so I can train swimming daily in addition to strength training. my dads away so I have to cook for myself, I'll start included my meal plan to make sure I'm eating enough
the pool was kind of empty but some chick decided to swim in my line, she was one of those people who can lap swim non-stop for an hour, I can't wait till I'm that good.

[h7jb7sg1e]

FRI. 1.25.08... 90 minutes
ATG Squat
45-8x
135-8x
225-5x
265-3x
3 x 2 x 335

Bench Press - good speed on all sets
8 x 135
6 x 155
6 x 175
3 x 3 x 225
*attempted to do floor presses couldn't get the set-u down

Deadlift w/ chalk
405 - 1x
445 - 1x / 0x / 1x
*dropped the weight next week is my next 1-RM terst for DL and Squats, so I worked on speed since I didn't have full strength today
315 - six singles

[h7jb7sg1e]

Mon - 1.28.08... 90 minutes
PC + Front Squat
1 + 8 x 95
1 + 8 x 115
1 + 8 x 135
1 + 8 x 155
1 + 8 x 175 PR +20 lb, NEW 8-RM

PC + Overhead Press
1 + 5 x 135
1 + 5 x 155
1 + 3 x 175
1 + 1 x 185

Power Clean (PC)
3x - 185
3x - 205
2x - 225
2x - 225
^^^ 30 second rest between reps, 2 - 4 minutes between sets

BW Dips - 30x

Rotator Cuff Prehab 7.5 lbs

Getting a lot better with power cleaning and front squats. My feet actually leave the ground, also not spending too much energy on the first pull, setting up for the second pull. In another 4 weeks from now I'll replace OHP with Push Press for 4 - 8 weeks and then Jerks for 4 - 8 weeks. Also transition from Power Cleans to Squat Cleans (catch in front squat bottom position)

[Zerocrew1984]

i like squat cleans now better than pc.

great pr!

[Barut]

How's the terrorist training coming along?

[h7jb7sg1e]

^^^ thanks bro, yeah thats the idea I can't do proper clean and jerks until I get the squat clean down, snatchs are a bit easier for me

^^^ improved weight vest @ 100 lb + ankle weights 20 lb ea., not very mobile just getting my work capacity up atm

Wed - 1.30.08... just under an hour
decided to double up today, didn't go as well as expected, did hypers instead of deads cause I forgot my chalk

BW Pull-up/BW Dip/BW Sit-up
Round 1: 10/15/15
Round 2: 8/15/15
Round 3: 6/15/15
Round 4: 4/15/15

Squat
45 -8x
135 - 5x
185 - 5x
225 -5x by 3 sets

Bench Press
45 - 8x
135 - 8x
155 - 3x
185 -3x
225 - 3x by 3 sets

BW Hyperextensions
15x

gonna do BW +140 stairs...