[John Lambert]

Yesterday was my first exercise day back at the Y here at home.


Warm-up
5 min on exercise bike

There's no rowin' machines, at least not in the weight area, and I'm not about to go to the Nautilus room. Might start doin' some other stuff for warm-ups instead.


Squats
135x5
225x5
245x5
265x4
275x3
285x2

I went for 3 on 285, but couldn't get my legs up past parallel.


Shrugs
405x5
405x5
405x5
405x5
405x5

Movement felt a little better once I got a couple little free floor mats to stand on, which gave me 1/2" or so to get some calf drive into it.


Bench
135x5
185x5
205x5
225x4
235x0
235x2

Not havin' anyone around to spot, I benched in the power rack, 'cause the cross bars were the perfect height to slide in and out from under the bar. I began with bottom startin' bench, and even 185 felt heavy with that. At 235, I couldn't move the bar more than a couple inches, so I set the catches where I could reach the bar and at least got 2 reps at 235 that way. Got the idea for the bottom startin' bench from the Dino vids that were discussed awhile back, and gotta say I understand them very well now.


BORs
135x5
185x5
205x5
225x5
235x5
245x5

Leg drive is a wonderful thing... May need to video my form and check it next time tho, since it's been awhile.


Front Squats
135x5
145x5
155x5
165x5
175x3


Dips/Face Pull supersets
x10 - 100lbx20
x10 - 120x20
x6 - 140x10


Took my protein shake and ended with stretchin' in the steam room and sauna.

Can definitely tell that my heavy liftin' has been sporadic the last couple weeks, with my crappy numbers last night and how sore I am today. It's not unbearable sore, just annoyin', especially since I usually dont get sore, even without steamroom & sauna directly after liftin', and a contrast shower right after that.

[John Lambert]

Today

Worked out at home, which means crappy standard weights and a low ceilin', so I was limited, but managed to do pretty good. All weights are approximate, due to crappy standard weights.


Warm-up
jumpin' jacks, twists, elephants, etc.


Power cleans
125x5
145x5
165x5
185x2
185x2
195x2
195x2
195x2
195x2

I took a form check vid at 165. Wasn't sure how high I was gonna go, and my battery was dead, or I'da got at least 1 heavier set, too. Will upload when youtube's workin'.


OHP (per side, 1 arm at a time, seated due to low ceiling)
60x10
68x5
68x5
68x5


Off center/Over-under pull-ups (per side)
x5
x5
x4

I do love trainin' pull-ups in a doorway that I can't get my head above the bar in... Need to play with bar placement.


Med ball throws from back (lay on floor, throw ball up with both hands, partner catches and drops ball back down; 20lb ball)
x50
x50


DB swing and catch (~48lbs)
x22
x22
x22


Finished up with some easy bag work and stretches.

[John Lambert]

[Cap'n]

Like everyone does when they first try power cleans, you're lifting with your arms.

Arms do NOT lift the bar in Oly lifts, they are merely how your hip power is transferred to the bar. Hip pop, shrug, catch. No where in there did I say "upright row"

Rather than scooting your hips forward to catch the weight, drop down a bit and focus on pointing your elbows more forward (flexibility will come eventually)

Try hang cleans for a while to get used to the second pull.

[John Lambert]

Thanx for the pointers, Cap. After I got done, I could feel it a bit in my arms, which I knew was wrong, but I thought it was from my forearms smashin' into my biceps. I'll try the latter parts next time I work on cleans.

[John Lambert]

Ok. Today's workout - unilateral day 2



Warm-up
jumpin' jacks, elephants, twists, knees, neck, jumpin' jacks.



BW Squats
x10

Pistols (first time barefoot; per side)
+10x4 (hit the bottom and fel back and had to rock to get to a spot to come outa the hole)
+20x5 (much better)
+15x5
+15x5
+10x5 (better than the first time, still lost it at the bottom a couple times though)


DB Bench (per side)
80x5
80x10
80x8
80x8


DB BORs (per side)
80x20
80x20

Clapping push-ups (feet up in bench, done after each set of BORs)
x10
x10


Front squat
115x4


Curl/Tricep Extensions
30x8
30x8


I drank my 2nd bottle of water too fast and by the time I got to front squats, I was about shot. Rested awhile and finished up with stretches and neck bridges after I had my shake.

[John Lambert]

Wasn't plannin' to work out today, and didn't do anythin' real hard, but it was the community yard sales here at home, and I got a 20lb sledge for $5 and a tire (for free at another place) to hit with said sledge. Ended up doin' a few sets of swings to test it out. Not sure how much I did, but I felt it a couple hours later. This is gonna be fun.

[John Lambert]

Tabata sledgehammer swings (20lb sledge).

Took either the 5th or the 6th 20 second "on" round off for the first go round of 8. Started to do a second 4 min set of 8 rounds, but at the end of the 2nd round, the hammer bounced back wrong and caught the side of my leg and I decided I was done for the day.

[John Lambert]

Planned to do a lil more extensive workout than I did. Still gettin' back into the swing of waskin' up at 6am and goin' to work tho.


Light warm up


DB Cleans (per side)

80x5
80x5
80x5
80x5
80x5
80x5

At this point, I realized that I did have some thinner plates that I could throw on the DB, too.

90x5
90x5
90x5
90x5

I tried to focus on explodin' the weight and not usin' my arm at all, which was a problem last time I did power cleans, and probably has been for awhile.


After I got done, I ran my feet over the carpet and realized that I probably should have somethin' underneath the db when it comes down like that, as I was losin' lil bits every rep. I love my cheap concrete and plastic weights I got years ago for free. lol.

[John Lambert]

Well, I haven't done a normal liftin' since the last one, but I did manage about 7 or 8 sets of 5 pull-ups while I was workin' Friday (about 2 sets every hour, whenever I had a free bit to do some). Also did some ditch mowin', which I turn into a core rotation workout, pullin' the mower back up to one side and then the other.

Today was about 2 hours diggin' through firewood to make a pickup load. Found most of the good stuff in the last half hour and "shotputted" it from the pile to the truck. Also spent about an hour and a half later on in the day splittin' 1/4 to 1/3 of the load we brought home.

Good GPP and LSD cardio stuff.