Look and Listen:
-Glenn Pendlay and Team Muscledriver has a new podcast series here. The discussion on nutrition in particular is a really good one. Glad to see elite level weightlifters and coaches advocating a high fat diet and getting down on heavy cream and butter in coffee.
-Josh Brown sez we've learned nothing
-Free CFA study materials here. (also some subscription stuff)
-Thick McRunFast: The many nicknames of David Ryder from Mystery Science Theater 3000
-One of my favs from The Gaslight Anthem
-The Book of Awesome by Fake Grimlock (I'm a backer)
Deload Week(ish; I got after it on Saturday and Sunday but five good days of light lifting)
3/19
Sots Press
Snatch + Below Knee Snatch - up to 70 for a couple sets
1+2 for down sets
Clean Pull + Below Knee CJ up to 100x1
Clean-Clean-Jerk - 3 sets @ 90
Back Squat 70x5 100x5 130x5x2
3/20
Sots Press
Pwr Snatch up to 70kg for some doubles (this is awkward as hell)
Pwr Clean up to 100kg for some doubles
Jerks - Two front jerks + two back jerks at 100kg for some sets
Chins + Standing Abs - Three sets
3/21
Snatch from High Blocks to 70kg for some doubles
Pendlay Snatch Complex (Snatch + Hang Snatch + OH Squat + Drop Snatch) two sets @ 60
CJ from High Blocks to 90 for some doubles
Klokov Complex - two sets at 90
Front Squat 60x3 80x3 100x3x2
3/22 - Roller. Got on a scale for first time in months: 216.6lbs (98.4kg). Perfecto. Just clean the backloads up a wee bit and that'll come off real quick.
3/23 @ Centennial Crossfit/Weightlifting
Snatch up to 205lbs for four singles, then missed 215 twice
CJ up to 260lbsx1 275x1x2 no jerk
-The full lifts both feel shitty but they're getting less shitty, so that's a step in the right direction.
3/24
Muscle Snatch + OH Squat (2+2) 50x1x3 60x1x2
Back Squat barx5x2 70x5 100x4 120x4 135x3 150x3 160x5
Pause Squat 140x2x4
Front Push Press 50x5 70x5 80x5 87x5
Chest Supported Machine Row - buncha sets
JM Press and Grappler Abs - buncha sets
Barbell Hip Thrusts and Banded Hip Thrusts- buncha sets
Band Traction
Showing posts with label Glenn Pendlay. MuscleDriver. Show all posts
Showing posts with label Glenn Pendlay. MuscleDriver. Show all posts
Sunday, March 24, 2013
Saturday, January 5, 2013
The Training Week That Was - 12/30 - 1/5
The Caveman Cafeteria is a Denver food truck serving very delicious and high quality foods. They're doing a Kickstarter campaign right now to open a food cart on 16th Street. A small disclaimer: it's not your usual $8 hot dog or $9 grilled cheese. The January menu consists of wagyu beef sliders, bistro steaks and deep-fried brussel sprouts. LEGIT.
12/30-12/31 - Off. Did some epsom salts and some time sitting in a squat, but nothing special.
1/1
Abs x 100
SSB Squat barx5x2 70x5 90x4 110x5x2 120x5x3 125x5 130x5
GH Raise 5x10 + Neck Machine 5x12+12+12
Abs x150 and some kettlebell swings
Since I only have one good arm to use, it seems like an excellent time to get back into KB work. Glenn Pendlay from MuscleDriver actually reminded me of this when he posted some vids of himself doing the RKC test (100 snatches in five minutes w/ 24kg 'bell). They're boring vids (sorry man, but it's five minutes of a guy snatching a kettlebell), but what does it say about me that I watched them? Anyways, I'll start throwing these in at the end of workouts to get some variety going on as well as keep the hips snappy. Five minutes of work a couple days a week isn't gonna break me.
1/2
Foam roller work
1/3 - Carb Nite
Measurements
12/30-12/31 - Off. Did some epsom salts and some time sitting in a squat, but nothing special.
1/1
Abs x 100
SSB Squat barx5x2 70x5 90x4 110x5x2 120x5x3 125x5 130x5
GH Raise 5x10 + Neck Machine 5x12+12+12
Abs x150 and some kettlebell swings
Since I only have one good arm to use, it seems like an excellent time to get back into KB work. Glenn Pendlay from MuscleDriver actually reminded me of this when he posted some vids of himself doing the RKC test (100 snatches in five minutes w/ 24kg 'bell). They're boring vids (sorry man, but it's five minutes of a guy snatching a kettlebell), but what does it say about me that I watched them? Anyways, I'll start throwing these in at the end of workouts to get some variety going on as well as keep the hips snappy. Five minutes of work a couple days a week isn't gonna break me.
1/2
Foam roller work
1/3 - Carb Nite
Measurements
Neck: 16.5"
Chest: (at the nipple line): 40 1/2"
Waist: (around the belly button): 35 1/4"
Hips: (at the widest part): 42"
Thigh: (at the largest part): 26"
Bicep: (unflexed, at the widest part): 15"
Weight: 211.6
Longer Warmup
Front Squat - barx5x2 60x5x2 80x5 100x4 110x4 120x5x6
GH Raise - BW x6 10kgx6x2 15kgx6x2
Reverse Hypers - 3x6 heavy
Traction
- I forgot about my KB work, so I did five minutes of snatches with a 20kg kettlebell. No idea on the reps; I think around 7-10 sets of 8? Boy do they suck when you can't change hands.
Contents of my Carb Nite: Two scoops of Muscle Feast Anabolic Recover (my favorite post-workout shake), some brownies, a quarter of a cherry cheesecake, half a gallon of raw milk, slice of berry pie, bit of chicken breast along with a couple shakes with leucine. Much heavier on fat and sweets than I prefer but I got a late start at the gym and had a short window to get my feed on, so I went with what I had in my freezer.
1/4 - Epsom Salt
1/5
Front Squat with Straps - barx5x2 60x5x2 (could NOT get loose) 90x4 110x3 130x3 142x3 147x3 152x2 (I think the last three are all PRs)
GH Raise bwx5x2 10kgx5x2 15kgx5x2 20kgx5 20kgx4 15kgx7
Heavy Rev Hypers/Standing Abs/GH Situps - bunch of each
Traction
My partners have been working with Josh Bryant and they tested their squats and deadlifts. Reggie squatted 525 and pulled 605, Beau squatted 525 and skipped the DL, Justin squatted 455, pulled 585 and lost 605 just above his knees. Your brother from another mother did the filming and took some pics. Reggie's max squats and pulls are on his YouTube channel here. Justin's are also listed here. Great work by those guys and super happy for them.
Weight: 211.6
Longer Warmup
Front Squat - barx5x2 60x5x2 80x5 100x4 110x4 120x5x6
GH Raise - BW x6 10kgx6x2 15kgx6x2
Reverse Hypers - 3x6 heavy
Traction
- I forgot about my KB work, so I did five minutes of snatches with a 20kg kettlebell. No idea on the reps; I think around 7-10 sets of 8? Boy do they suck when you can't change hands.
Contents of my Carb Nite: Two scoops of Muscle Feast Anabolic Recover (my favorite post-workout shake), some brownies, a quarter of a cherry cheesecake, half a gallon of raw milk, slice of berry pie, bit of chicken breast along with a couple shakes with leucine. Much heavier on fat and sweets than I prefer but I got a late start at the gym and had a short window to get my feed on, so I went with what I had in my freezer.
1/4 - Epsom Salt
1/5
Front Squat with Straps - barx5x2 60x5x2 (could NOT get loose) 90x4 110x3 130x3 142x3 147x3 152x2 (I think the last three are all PRs)
GH Raise bwx5x2 10kgx5x2 15kgx5x2 20kgx5 20kgx4 15kgx7
Heavy Rev Hypers/Standing Abs/GH Situps - bunch of each
Traction
My partners have been working with Josh Bryant and they tested their squats and deadlifts. Reggie squatted 525 and pulled 605, Beau squatted 525 and skipped the DL, Justin squatted 455, pulled 585 and lost 605 just above his knees. Your brother from another mother did the filming and took some pics. Reggie's max squats and pulls are on his YouTube channel here. Justin's are also listed here. Great work by those guys and super happy for them.
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