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Mostly did unilateral stuff, other than a few sets of deads, for a couple reasons. 1) 'cause otherwise, I wouldn't be able to live with myself. 2) Wanted to check my form (link to that thread is below the #'s). and 3) Had to make sure I kept my territory marks fresh on the rack, to keep the curl monkeys away.
On unilateral stuff, I do the same number of reps for both sides, but for simplicity sake, I'm only gonna record the numbers once. Just keep in mind that the numbers apply to both sides.
I think next time I'm gonna go for reps on this, since I can't get a heavier dumbbell. Also gonna make sure I concentrate on form.
OH/PP
55x5
60x5
65x5
70x5
75x5
Used some leg drive on the heavier sets. Gonna start at 60 next time. 55 was a good guess, just a little low...
Off-center pull ups (each side)
BWx5
BWx5
+35x5
Not quite unilateral, but since I can't do one-armed pull-ups/chins yet, it's the closest I can do right now.
Cable chop (each direction)
15.5x5
15.5x5
15.5x5
15.5x5
15.5x10
I wish I knew the poundage on this, but they just have the number of plates, That's the whole stack, plus a lil thing to add to the top. Next time I may go for like 10 reps per side on all sets, I think, just 'cause 5 was too easy, and I have no way to add more weight to it.
Bridges +55lbs
Couldn't quite hold the back of the head bridge for the full slow 40 count, so I'll keep this weight for awhile.
Stretches
Used a foam roller a bit on my lower back to relieve some tension I felt in there the other day. Felt good. Gonna try to do that regularly.
End.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
St Wilhelm's #64
Last edited by John Lambert : 02-01-2008 at 11:14 PM.
Squat-ish stuff
- BW Squat
x10
- OH Squat
45x5
55x5
65x4
- Pistols (from here on out, everythin' #of reps and sets is per side).
BWx5
+10x5
+10x5
+20x5
+20x4
Both sides were pretty wobbly on BW pistols, so I held a 5lb plate in each hand for the next 2 sets, which helped out a lot. Figured I'd continue with the progressive overload type thing and held 2 10lbers for the next two sets. Had a little trouble on the last couple.
Uni DB Bench
65x5
70x5
75x5
80x5
85x5
90x3
95x3
100x3
Wasn't sure where I wanted to start weight-wise with this, so I guesstimated, a bit lighter than I should have. Hadn't done flat DB bench b4, but had hit 100 for at least one on uni db incline over the summer. I think next time I'll shoot for like 10x3 on the 100 and see where I get.
After like my second set on DB bench, I saw one of the damnedest things I've seen in my weight room. I saw a guy front squattin' in the shirley machine! When I saw it, I had a feelin' it was because my friend that I'm still teachin' to lift right was in the squat rack, but still had one of those "WTH?" moments. I was between sets right next to him, and when he looked over at me, I just couldn't hold it in. I said, "I dont mean to be an ass, but front squats in the shirley machine completely takes the point of the lift away. It takes the core out and messes with your natural motion." He says, "Yeah, I'm just over here 'cause someone's in the only squat rack." I said, "That's when ya ask to work in or do somethin' different 'til the rack's open. We should get on 'em about gettin' another squat rack, and maybe an oly platform." He didn't say anythin' about the workin' in, so I'm guessin' he hadn't thought of that. He just said, "Yeah, that'll happen." Once Darren was done tho, I told the guy that the rack was open now. His real front squats were just above parallel, but at least he was makin' an attempt, I guess.
DB BORS
100x10
100x10
100x10
100x10
100x5
Used more body english on the latter reps and sets. Might shoot for a set of 20 or somethin' next time. Not sure yet...
Farmer's Walk & Shrug
Not the most brilliant idea I've had, I think. Walked my FW path while holdin' and shruggin' 1 100lb db. Got 20 reps of shrugs per pass, but it was awkward as crap. Had to stop and readjust about 2/3 of the way through the pass with my right hand.
Waiter's Walk
100lbs
A lot easier to do, unfortunately, about 2/3 through the pass holdin' the DB in my right hand, my lower left back just cramped or somethin' like a sumbitch, and I had to set the weight down, rest for a second, and just carry it back to the rack normal.
Used a foam roller on my back in 2 sessions, broken up by re/pre-hab shoulder work. Didn't get much stretchin' in due to havin' to vacate the gym as they closed and forgot by the time I got back to my apartment. Supposed to spar a bit tomorrow tho, so altho I'll prolly be tight as crap at first, that'll loosen me up and then I'll stretch when I'm done with that.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
Did some sparrin' today. Definitely had some rust to knock off. Rolled for prolly 40 min or so. Got reversed on a couple throws (didn't get low enough a few times), but did make a couple good ones. Need to work on mount escapes and gettin' out of the armbar, tho. Was able to catch him quite a few times after I got warmed up tho. Even had a gogo.
Wanted to record some rollin' so I could come back and watch, look for places to improve. But the dang batteries on the camera died about a minute in, right after I got guard, but 2 seconds before I got the kimura.
Put on pads and worked stand-up for about 20 min or so after that. Some rust there, too, but not quite as much. Need to work on my kicks, however, as they were a bit too telegraphed, he said. Said my hand combos were good and fast, though.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
Warm-up
5 min on elliptical. Didn't do rowin' machine 'cause I was gonna be doin' the 5 min BW DL challenge.
Deadlifts
- zercher
135x5
- mixed
195x55 in 5 minutes
Thought I could do more. Prolly could have if my first set wasn't 20. Form was good at first, but got sloppy at the end and I could tell when I was GMin' it a lot.
- zercher
225x5
Had 2 takes at this 'cause the first time I hadn't rested enough and couldn't break the bar the first time.
- DOH
315x2
- mixed
405x2
405x2
Did these 3 sets 'cause I felt I shoulda been able to do more on the 5 min challenge. Form was still off a bit. Gonna work on that next week with some lighter weight b4 i do uni work.
Push Press
155x5
165x5
175x5
185x4
195x3
Tried for #5 at 185 but couldn't get her up there.
Pull-ups
+10x5
+15x5
+20x4
+25x5
+30x3
Almost quit after 20. Wasn't completely happy w ROM on the last 3 sets, but just gotta keep at it. Due to the stupid pull-up/dip assistance machine, it's hard for me to get full ROM with a dumbbell triangled in my legs...
Bridges w 55lbs
Stretches.
The End.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
Squats
BWx10
- OHS
45x5
65x5
- Front
135x5
185x5
205x5
- Back
225x5
245x5
265x5
275x2
285x2
295x1
After 5 of the heavy sets, I did some ATG jumpin' BW squats (sets of 5; thanx for the idea, Urban).
Shrugs (s) & Bench (b)
s - 315x8
b - 135x5
s - 315x8
b - 165x5
s - 315x8
b - 195x5
Bench (b) & BORS (r)
r - 135x5
b - 215x5
r - 165x5
b - 225x3.5 (failure. buddy had to help me get the bar up and racked. first time for that in awhile, and didn't expect to need any help at 225.)
BORS
195x5
215x5
225x5
235x3 (actually I forgot to write this down and am guessin'. I probably did 5 but dont want to overstate it.
I did these "supersets" because the weight room closes at 8 on Friday and I knew I had to hurry if I wanted to get done. I also did plyometric clappin' pushups (sets of 5) after like 4 of my bench sets. Also did some rehab on my shoulders in between the last row sets.
Also had a couple one arm bb snatches in there, 1 at 80lbs w the right arm, 1 at 90 with the left.
Bridges w +55lbs.
Didn't get as much stretchin' as I should've, since the gym was closin'. Came back and did a little work on my standin' bag.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
Form is improvin'. Scraped the bar along my shins. 445 was pretty... pretty ugly. Id say it was prolly 80% back.
Dumbbell Power Clean and Press (per side)
80x5
85x5
90x3
95x3
100x2
Forgot how much these can suck the wind outa ya. Sometimes, especially later reps, it was almost more of a jerk than a push press. May just do sets of 3 at 100 next time.
Pull-ups (1 hand holdin' towel, alternatin' each set), all BW
x5
x5
x5
x5
x3
x3
Think I'm gonna try doin' these off-center next time, and doin' towel pull-ups regularly.
Cable Chops (per side)
15.5x10
15.5x10
15.5x10
Same total # of reps as last time, just in fewer sets. Think I'm gonna try to do sets of 15 next time, at least for 1 set, preferably 2, and then maybe a set of 10.
Bridges
w +55lbs.
Still have probs holdin' on the back of my head. Will be on this weight for a little while I think.
Stretches
end.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
I'm still havin' probs keepin' my arms locked out and back on OHS. Probably just need more practice. Any thoughts, please feel free to comment.
(From here down to shrugs, everythin' is per side; shrugs I did bilaterally)
Pistols
BWx5 - Well, sorta... more like 5 negatives. Had an awful time stayin' balanced at the bottom and when I could, I couldn't come out of the hole. Same problem on both sides. Probably should add a set of these on normal squat day just to keep up on 'em for awhile.
+10x5
+10x5
+20x5
+20x5 - It's funny how addin' weight, even just slightly out in front of ya, makes pistols easier.
First time I've done these in awhile, and with a lot more weight than last time. Ended up pressin' out at the end on a rep or two, and had a couple failed attempts where all I did was clean it, more or less; the numbers listed are for ground to overhead in more or less one motion tho. Should've done more, but was runnin' out of time before the weight room closed.
On doin' these, are you supposed to drop down and OHS it up like a full bb snatch, or just power snatch it?
Shrugs
365x5
365x5
365x5
365x5
365x5
Zercher shoot & racks
205lbs
basically did 6 singles, 3 from each side.
Bridges w +55lbs
Some stretches
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
St Wilhelm's #64
Last edited by John Lambert : 02-16-2008 at 02:14 AM.
New sparrin' video. Found out my camera only records for 1:08 at a time, which is why it's kinda choppy and there's only 2 subs on it.
Any critiques, comments, etc, are welcome, critiques especially. I saw some things that I know I need to work on but would like the thoughts of others as well.
__________________
"You do not really know someone until you fight them."
Jesus and deadlifts make everything better - War Team Lambert!
