[John Lambert]

So, I ended up liftin' tonite, altho it wasn't fully planned. I rolled for about an hour beforehand, and then my friend who I'm teachin' to lift came in to do what he couldn't fit in his schedule yesterday. While I was waitin' for him to get to the weight room, I jumped on an elliptical and did that for 20 minutes. If I went into the weight room and only did the elliptical, I'd feel like a lazy suhmabitch, so I set up the squat rack w 135 to do front squats in between his bench sets.

Front squats
135x5
135x5
135x5
135x5
135x5

Jumped on the bench w the bar to demonstrate good bench form to Darren (who was doin' better, but was cockin' the bar as he pressed, so insteada 90 degrees to his body, it was like 80 & 100) as well as what I meant by explosive effort.

Bench press
45x1

While Darren did squats and BORs, I stole a bar from a bench and practiced hang clean and hang snatch technique.

Hang clean
45x5

Hang Snatch
45x5

Hang Clean
45x5
65x5

Hang Snatch
65x5

And here is where I became the idiot in the gym today. I dont know what possessed me to decide to do a hang clean with the 110 fixed barbell rather than put more weight on the bar I'd been usin', but I did for 1, and the rotation about ripped the bar out of my fingers. I now fully understand why someone was gripin' about oly bars that dont rotate anymore in a thread here the other day.

Then I did some more power cleans. Again, mainly focused on form. Altho I still dont squat down under the bar like I should, I was doin' it more. The front squats helped me get my elbows up for the catch, which had been a problem for me before.

Power Cleans
135x5

Finished off with 2 sets of farmer's walker with 100 pound dumbbells.



Oh, and beef, thanx. Awhile back, I said somethin' about usin' the shirley machine for that and said I'd make a video of it... Finally got around to makin' a video for the church so I had to include that.

[John Lambert]

Well, wasn't really plannin' on it, but I ended up doin' some HIIT today. Went out and played 5v5 tackle football on the soccer field, usin' the goalie box for the field. In the hour we played, I came to 3 conclusions. 1) my conditionin' ain't as bad as I thought it was (esp since I did sprints shortly after the game ended); 2) although I was able to get 2 tackles in, I need to work on my Greco takedowns; and 3) I need to play football more often.

Funny story from the game. My team was on D, and we were playin' man coverage. Well, the ball got passed to somebody other than my guy, so I go after the fella with the ball (he's fairly close) and dive tryin' to wrap up his legs. Well, my hands miss, but he's headin' out of bounds anyways, but as my body hits the ground and starts slidin', his right foot comes back and catches me square on the forehead. Doesn't affect me at all. I get up and get ready to go again. He says, "Hey, man. You alright? Felt like I kicked ya in the face." I said, "You did. Well, just my forehead, so it's alright," and he just kinda looks at me... I was thinkin', "C'mon, I been hit harder than that." I was afraid I'd hurt his foot with the facebutt to his heel.

Walked back to my apartment for a little bit, then decided I still had energy to burn, so I went back down to the field/track and did about 1 1/2 miles of sprint the long, walk the short on the track, except for 3 times I walked the long (beginnin', middle, and end). Finished off with some tai chi, yoga, and stretchin'.

[John Lambert]

Liftin' day again. Day one of my 2 day split... Turkey day is gonna throw everythin' to crap, since I can't very well find a place to lift that day, and prolly not friday... May end up not winnin' that bench press comp 'til I get back to TN...

Warm-up - ~4:40 on rowin' machine. Normally I go for 5 min, but I think I pushed myself a lil too hard and blew my load and needed to save for liftin'.

Deadlift
- DOH
265x5 (did 8 shrugs after last deadlift b4 settin' bar down)
295x5
315x5 (Last rep I had to stop, rest the bar on my thighs and reset my left hand b4 lockin' out. Bar slipped out of my fingers on the way down. Luckily nobody bitched at me.
- mixed grip
335x5
355x5
- zercher - light, but just wanted to do the movement some. Just used the weight that my buddy had on for his normal deads.
145x5
155x5

Push Press - the 145 I didn't need any leg drive to get up, but by the 185 I definitely was usin' it, altho I think I could get more... My form is probably crap... I'll try to remember to video next time on heavy set to see...
145x5
155x5
165x5
175x5
185x5

Pull ups
+10x5
+15x5
+20x5
+25x5
+30x5 (altho the rest rep wasn't quit as high as I'd like... same weights next workout)

Did some shoot n racks. I think I did 5 from each side for a total of 10, all at 195lbs. Thanx again, Brad, for sharin' that with us. Last lift was another set of shrugs. Did 7 @ 285lbs.

Ended with stretches and bridges. Did bridges a little differently, in that instead of static holds, I did them as reps, pullin' my body up with my head as far as I coud (usually the top of my head) and the back down, all usin' the neck. 3 sets of 8.

[John Lambert]

Well, a week and a half off from liftin' over Thanksgivin' and deer huntin'... Jumped back in today. Had a few things to try out today and am in the middle of tryin' to plan my routine and goals for next semester.


Warm-up
5 easy minutes on rowin' machine


Bench
Barx5
135x5
275x1 Edit: (http://youtube.com/watch?v=i3biKQd8JAY)
285x0
225x5

I called the 285x0 because, even though the bar went up, my spotter didn't keep his hands away like I told him to... The video of my 275 press got f*ed up somehow. Like, it says that it's 31 seconds long, but it only plays the first half a second... I'm pissed.

Edit: the video wont play right on my computer, but it did on my buddy's so I uploaded it to youtube, where it plays fine.


2 sets of 5 power hang cleans with the bar to focus on form and keep my attention somewhere while my buddy did his squats.


Squats
135x20
225x10

A note on this. I've been thinkin' about doin' basically a squats and milk routine come new years to bring up my crappy squat numbers. I was tryin' to decide where I should start that weight wise. The 20 at 135 was waaaayy too easy from what I've been readin', so after waitin' a few minutes, I slapped 2 more plates on. This was much closer to what I've been readin' it shoulda been, as I know if I went down for #11, I wasn't comin' back up, and when I racked the bar, I literally stepped back and sat down on the floor, then just fell back and laid out for a minute. Then I sat a bit longer, then went and sat down on the windowsill.


BORS
Barx5
135x5 (this and the bar were strict, no leg drive)
275x2 (dynamic, as much as I could, but not full reps, didn't hit my gut)
225x5

Just mainly tryin' to keep a balance between my chest and back. Leg drive was hard to get on the 275.


Shoot n rack
195x8

Basically 8 singles, as there's no real way to rep this, and that's not the point, anyways.


Cable crunches (not sure about weight, but I have the pin at the bottom of the stack and then throw the between weight on there, too)
straight - 20
alternatin' twist - 14


Ended with stretches and bridges. Bridges I held for a slow 60 count this time insteada 40. Ended up doin' some stretches twice, to show my buddy how to do them.

Good worokout, tho, considerin' I hit my goal of a 275 bench press within what a month, of the most I'd ever pressed bein' 225 for 3. And then figured out where I'll be at usin' weight for 20 rep squats come January... And then still had gas in the tank for more...

[John Lambert]

Yay. New liftin' day.


Warm-up
5 minutes on the rowin' machine. Pushed it a little at the end and finally hit 5.0 meters per second for a (very) little while. I think I averaged around 4.


Push press
145x5
165x5
175x5
185x5
195x2


Deadlift:
- Zercher
225x4
225x5
- DOH
305x5
325x5
- mixed
345x5
365x3
- zercher
225x2

Thought about tryin' 20 rep zercher deads when I started, but obviously didn't happen. haha.


Z Shoot & Rack
205x6x1

Basically 6 singles... Wasn't happy with my form, really... Mental block from the 10 pounds more than last time I think... Plus my arms were a lil sore from Z deads


Shrugs
315x5
315x5
315x5
315x5
315x5

Thought about doin' as a 3x8, but grip was the issue there... Prolly some sort of power shrug, 'cause I know I was gettin' some leg and back into it, too. Happy tho, since I haven't done serious shrugs in awhile.


Pull-ups
+10x5
+15x5
+20x5
+25x5
+30x3


Waiter Walks
55
60
65
70


Crunch Punches
50
30
10
10


Ended with stretches and bridges. Held bridges for slow 60 count with breathes. Took the plow to 120.



My legs are nice and sore already... Really lookin forward to tomorrow...

[John Lambert]

Quick note. St W Hoodies have magical recovery powers. Wore it straight outa the dryer til I went to bed last night when my legs were sore.

Legs were fine when I woke up this mornin'.

[John Lambert]

Lifted between finals today. Joy. Also didn't get enough sleep last night. Went to bed late and woke up to try to look over stuff before my first final.


5 minute warm up on the rowin' machine


High Pulls
135x5
155x5
175x5
185x5
195x3

Not great numbers, compared to 195 3x5, but I wanted to do more than the 3 sets I did last time and was feelin' the sleep deprivation. Thought the workout might be worse than it ended up bein'.


Squats
205x5
225x5
245x5
265x3
275x1
285x1
295x0 (FAILURE)

On the last set, I picked up the bar, stepped back, got in position, set down and stayed down. Tried to come up, but ended up settin' the bar down on the pins and extractin' myself from underneath it. First time in awhile. But hey, at least I got the negative Definite proof that I need to work on my squat when it's not that much better than my bench...


Speakin' of Bench
165x5
195x5
215x5
225x5
235x3

Yay. The fella I got to spot for me on the last set listened to me and didn't touch the bar. Last rep I saw him start towards it when I started to get stuck, but then he pulled back and I got it up on my own.


BORS
165x5
195x5
215x5
225x5
235x3

A lot more dynamic on the last sets than the first, but still workin' everythin'.


5 minutes on elliptical

Stretches and bridges. Only 40 count on the bridges and plow today.

[Zerocrew1984]

damn bench monkey! ;D

[John Lambert]

So this is from Monday's liftin' session. Just didn't have time to put it in here b4 this.

Warm-up
5 minutes on rowin' machine


Deadlift
- Zercher
135x5
185x5
225x5
- DOH
285x5
305x5
325x5
- mixed
345x5
365x3

Due to a lack of sleep the night before, I was debatin' whether to do 355 like I did last week, but I was feelin' really good about deadlifts, so I decided to throw 10 more on and go for 1 or 2, and ended up with 3, which was the same # of reps I hit w 355 last week. Definitely felt good about that.


Shrugs
325x5
325x5
325x5

Was gonna go for 5x5 on this, but after the last rep on the 3rd set, when I let go of the bar, a nice flap of callous on my left ring finger ripped, so I decided I was done with anythin' I had to grip for the day. And bein' tired and busy, I was thinkin' deads and shrugs were all I was gonna do anyways.


Cool down
10 minutes on elliptical
Stretches and bridges.

[John Lambert]

Figured I better write somethin' in here before it gets deleted for inactivity. Haven't done a lot of liftin' since I been home... Hell, I only did one liftin' workout, really. Done a bit of tabata stuff that I've been neglectin' and gonna try to do more regularly. Weigh ~200 right now. Head back to school in a couple days and should get into a new routine fairly quick.