[mschatz]

Originally Posted by Standard

. Also managed to sit on a nut, that should teach me for trying a machine. .

Haha

Sorry, but thats gods justice for you

[Standard]

Originally Posted by mschatz

Haha

Sorry, but thats gods justice for you

he works in mysterious ways, floods, plagues and the crushing of my left nut.

I thought the DB snatches would have pleased him though...

*starts with 1 arm BB snatches to please the iron gods in attempt to save manhood*

[Standard]

Legs

Warmup
3 min @ 5 mph
1 min @ 11 mph
1 min @ 5.5 mph

ATG front Squats
135 x 10

ATG Back Squats
135 x 10
225 x 5

PL Back Squats
315 x 5
365 x 3
405 x 0 (felt a little pull so i dumped it)

Box Squats
135 x 10
225 x 5

SLDL from platform (all DOH)
225 x 10
225 x 10
225 x 10
315 x 3

Dips
BW x 5
BW x 5
BW + 52 x 5
BW + 97 x 2
BW x 52 x 3

Hammer Curls
55 x 8

Wanted to toss in some Dips as i just got my "dipping belt" which consists of 5' of 3/8" chain and a caribaner (sp). Weighed the beast and its about 7 lbs hence the odd weight for dips, normally i wouldn't count a belt but this is heavy enough. This chain really gets the new years crew wondering what i am doing haha, i may were it around my neck Rampage style.

[Standard]

Off Day

Legs were a little sore today so i decided to do a little active recovery

Light Running
47 mins on the elipitcal HR approx 130 (47 because a good song was on the mp3)

Stretching
Hurdler Stretch
Double Quads

[Standard]

Day 1: The feeling of death

AM: Conditioning

Stair Sprints
10 sets, approx 90-100 stairs, alternate double and singles

Afternoon: Hiking

About an hour hike in the woods, nothing too active but i thought i would add it as my days been long.

PM: Weight training: Push

Bench
135 x 15 (warmup)
135 x 10 (warmup)
225 x 6
245 x 2
275 x 1
280 x 0
225 x 4
205 x 6
185 x 8
135 x 10

Incline Bench
135 x 10
185 x 6
205 x 2

Dips (dip chain 7lbs)
BW x 5
BW + 52 x 5
BW + 77 x 2
BW + 77 x 2
BW + 52 x 4

DB Flys
55 x 8
65 x 6

Feels the need to pass out vomit x 10

[Standard]

Day 2:

Am: Conditioning

OFF

PM: Weight Training: Back

BOR
135 x 12 (warmup)
135 x 12 (warmup)
185 x 10
225 x 10

Deads
225 x 7
315 x 3
365 x 1
405 x 1
425 x 1 (PR)
435 x 0
315 x 1

T-bar Row (plates x reps)
4 x 10
5 x 10
6 x 10
7 x 10

Pulls ups
Just a couple sets of 5 wth long pause at bottom

[Standard]

The shoulder day that didn't end...

Finally got my straps fixed by a local shoe repair store so shrugs were finally back on the plate. Thought i would mess around with snatches today, couldn't believe how easy the BB were, i thought they would be brutal but the balance wasn't hard at all. Also got my buddy to get started on clean and press, this may be opposed to what his PT wants but its about time he does something other then 15 rep sets...

Clean and press (hang clean)
135 x 5
135 x 8 presses
185 x 3
205 x 1
225 x 0 (cleaned)
225 x 0 (cleaned)
245 x 0 (oh so close)
245 x 0

Behind neck push press
135 x 10

DB shoulder press
70 x 10
80 x 8
90 x 4


1 arm DB snatches
80 x 5 (R and L)
100 x 2 (R) x 1(L)
100 x 1(R) x 1(L)
100 x 1(R) x 0(L)
80 x 3 (R and L)


1 arm BB snatches
65 x 5 (R and L)
95 x 2(R) x 1(L)
125 x 0 (too tired)


Shrugs (BB in front)
225 x 20
405 x 15
495 x 6
605 x 5

[Standard]

Still a bit tired from yesterday, and the backs a little tender from the snatches and cleans but with the aid of some new MP3's on the player its training time. This was a quick workout so my rest time between sets was way down. SLDL's were funny as some PT was showing a guy how to do deads beside me, i think he was saying i was doing deads wrong, haha, but he was telling a guy the right way to dead is to have your shoulders completly infront of the bar and being on your toes..

Weight training: Legs

Wamup Complex
ATG Back Sqaut 135 x 8
Good Morning 135 x 8
ATG Front Squat 135 x 5
SLDL 135 x 10

Back Squat
135 x 8
225 x 8
315 x 6
365 x 2
315 x 5
225 x 10
225 x 5

SLDL (all D'OH)
225 x 10
225 x 10
315 x 4
315 x 4
315 x 1 (to unload)

Good mornings
135 x 10

Pullups and CHINS (already burnt out at this point)
BW x 8 P
BW x 8 C
BW x 5 P
BW x 8 C

Conditioning

Just did a 25 min run with my friend, in around the 3.5 km mark (guess). We had lots to look at seeing how the cops were swarming this one house that we happened to run by

[jk3004]

Originally Posted by Standard

..... but he was telling a guy the right way to dead is to have your shoulders completly infront of the bar and being on your toes..

What?!? That's an awsome way to do DLs.... if you like to throw in face plants as an assistance excersise.

[mschatz]

PT's are teh suck