[MeatPlow]

Guess I should start a log here too- so here is tonights workout.

02-23-08

Warmup- 15minutes heavy hands@3mph

OverHead Squats- 95x15, 135x15, 185x12, 225x10(7+3)

Squats-(30 seconds between sets)- 240x3x2, 280x3x2, 325x3x2

Snatch Grip Deadlifts- 185x3, 225x3, 275x2x3, 325x2x3/Regular Deadlift- 375x3, 425x3

Hang Snatch- 135x5x3

Steep Incline Situps-1x25

neck work- 4x25

Note:
Holy smokes this was a ball buster. I really pushed the pace tonight. I think I may have re-learned something tonight. OHS are one important exercise for me. They taught me that I am lacking some supporting strength that I used to have. I worked up to 225 and had 10 continuous reps in mind but on the 7th rep I got a little bit backwards and had to set it on the pins for a split second to get my balance back, and when I did I hit 3 really solid reps. I could have maybe squeezed another one or two but I was starting to get a bit loopy and my upper back was definately feeling the pressure. Now, the thing that sparked my interest for sure is that when I moved straight into the back squats I felt solid as a rock and my form was dead on. it was as if I was ultra stable. I hit all the sets with only 30 seconds rest between and by the time I got to 325 I was puffing hard and my legs were fatigued big time. This is one good combo for me and if I am thinking right, the last time I hit a 450lb+ squats was when I was hitting big numbers on the OHS. So we'll keep this combo.
Snatch grip deadlifts=big time weak point for me. It was like I couldn't come off the floor with the weights but when I did finally squeeze them off I could struggle the rest of it out. Another keeper for me. I really need to bring this up alot. If I can get my OHS and Snatch Grip Deadlifts to respectable numbers and apply the band snatches to it later this year I should see a nice improvement in my Snatch numbers. Anyway great workout and learned a few things this evening along with putting out a massive effort as far as pace.

[MeatPlow]

02-25-08

warmup- 15 minutes Heavy Hands@3mph

Bench Press- 45x3x15, 65x15, 95x15, 135x10, 185x5, 175x3x3, 190x3x3, 205x3x3, 220x3x3

Military Press- 135x5, 155x5, 175x5, 135x10

Dumbell Row- 125x3x6

dumbell tricep ext- 6x10
hammer curls- 3x10

Note:
Felt strong on the benches. Every workset was paused each rep. Focus tonight was staying tight and pushing the bar off my chest as fast as possible. All sets were very managable, so this felt good. Everything else was normal as I am more or less just trying to maintain on those lifts and if the weight gets rediculously easy I'll bump it up a tad but its not the focus, just keeping in shape with them and not wearing myself down or getting injured trying to push to many things at once.

[enright3060]

Cool - I'm glad you started a log.

[ThinkGreen]

Nice lifting, this will be a good log

[beef curtains]

Originally Posted by MeatPlow

OverHead Squats- 95x15, 135x15, 185x12, 225x10(7+3)

Impressive. Do you do any levering or specific wrist-strengthening work? And how much do you weigh?

[MeatPlow]

occasionally I do a few sets of wrist roller or wrist curls and sometimes some block weight pinching, but not much. right now after lots of crappy eating I'm about 190lbs give or take a pound or two.

[MeatPlow]

02-26-08

Warmup- treadmill 10 minutes

OHS- 45x15, 95x15, 135x15, 185x15

Squat- 240x5, 280x5, 325x4x5

Note:
That was all I had in me this evening. I was sore from yesterdays workout and had a very hard day at work busting rust and painting steam pipes. I basically squatted all day long. On top of that I didn't get to sleep until around 12:30am and was up at 4:30 so I was running on fumes. I just got the required lifts in and called it a night.

[fat_wilhelm]

I'll be checking this log regularly for ideas and inspiration. I know you won't disappoint.

[mungos]

Meatplow, how long and how often you trained OHS to get to such impressive numbers for your bw?

[MeatPlow]

02-29-08

warmup- 10 minutes heavy hands

Bench press- 45x3x15, 95x15, 135x12, 185x5, 225x5, 235x4, 240x3, 210x8,(17)
CGBP-210x11

Skull Crushers- 95x12, 115x3x6

Face Pulls- 120x6x12

Pushups- 4 sets to failure

Note:
I had to postpone this workout last night. My wife had to have another emergency surgery after it was found she had another baby that was a tubular pregnancy and they had to get it out before her tube exploded. So its been quite the mental drain on our family the past two weeks with the possibility of losing twins. Anyway, pretty decent workout as drained as I've been. I had a crazy pump by the time I was finished. I pushed th pace hard and just did what I could as I need to be with the family instead of working out.