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Post by Rehband on Jan 23, 2014 10:05:58 GMT -5
23 Jan 2014
Cardio: 1.5 miles/ 10:25 minutes, 31 push-ups, 33 sit-ups. 8 pull-ups. 20 minutes total.
Empty bar work in Olympic movements.
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Post by patagonia on Jan 24, 2014 16:09:15 GMT -5
Matthew 6:24 No man can serve two masters: for either he will hate the one, and love the other; ... Too much sarcoplasmic work, not enough myofibrillar...good time though
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Post by Rehband on Jan 25, 2014 15:38:46 GMT -5
Can't argue with that logic, specialized Olympic and powerlifting routines have served me well and delivered results over the past 35 years. Once per year , I try to get my 1.5 mile below 10:00 (that is the master I hate). It's one of those arbitrary malfunctions of the military mind (set it as an annual goal for myself back in the early 80's when it was still a job requirement, stayed faithful).
25 January 2014
Puttered around the dungeon, not much worth noting.
Snatch work: worked technique with lower reps up to approx. 70% 1RM (i.e. 60-70kg, joints not quite recovered enough to handle much more, but feeling strong, fast, and not horribly stressed).
Variety of pressing exercises under 70% 1RM (3-6 reps up to 30 reps max a la Prilepin).
Evil Cardio: 3.1mi/30 min
26 April 2014
Been 'master-hating' again (read cardio). Have to do Air Force run next month; been a horrible winter for training would expend more energy logging it .
6.1miles/1 Hour.
28 April 2014
6.68 miles/ 1 hour (first 1.5 miles 9:45-small victory).
3 May 2014
OHS: 20kgx10, 40kgx5, 40kg x6, 40kg x7.
Straight-Legged Snatch: 40kg x5 (x6 sets).
3.1 Miles/ 30 Minutes.
4 May 2014
3.33 miles/ 30 minutes.
12 May 2014
Clean & Press: 40kgx3(x3 sets), 50kgx3, 55kgx3, 60kgx3.
Clean & Jerk: 60kgx3, 70kgx3, 75kgx3, 80kgx3 (x2), 85kg, 90kg, 95kg.
13 May 2014
Cardio: 3.51 miles/30 minutes
19 May 2014
Clean & JK: 70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg x2.
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Post by Winfield on Jan 28, 2014 1:03:12 GMT -5
Cardio: 1.5 miles/16.49 at 274 lbs after some deads.  According to this site - www.runnersworld.com/tools/calories-burned-calculator- a dismal 1109 calorie/hour power output and unless you weigh less than 170 lbs ( I know you weigh what 200lbs?) an inferior power output performance than yourself. |
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Post by McLifter on Jan 28, 2014 9:50:19 GMT -5
Trevor? Why not post your workouts in your own training log? I know most people would be thoroughly interested in your training since you are the reigning Bench champion in the Province (perhaps the country) with the numbers you have put up Unequipped over the past few years. Power output for fatman running just makes my head spin!!  ;D Ahhh, sore joints eh Al? I've got a few of those myself. McLifter |
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Post by Winfield on Jan 30, 2014 14:30:59 GMT -5
Tis me. BH, I'm way too inconsistent, read lazy, to post and more often than not I don't write in my own training log. I did do a nice 475x2 paused raw bench last week and I'm a fan of Dr Squat's compensatory acceleration type lifting -http://articles.elitefts.com/training-articles/compensatory-acceleration-training-maximizing-each-rep-each-set/ I guess the seriousness of my lifting lies in the fact that my new year's resolutions consist of 1 powerlifting meet and 3 5km runs.
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Post by Rehband on Dec 8, 2014 22:24:57 GMT -5
5 Dec 2014
Cardio: 10 miles treadmill (hip and knees seem to be holding up)
6 Dec 2014
Cardio: 1.5 miles 10:30 (tested joints seems to be holding up; inspired by energy of last competition, want to lift again).
7 December 2014
Tested waters today Squatted equipped up to 140 kg, hip appears to be holding up. Did some equipped bench, two boards at 100kg felt like I was cheating. Thanks to Snowdaddy for letting me train with him in the damp dungeon this afternoon. He did some impressive squatting today (in the 250 kg range: feeling inspired after watching).
11 December 2014
Cardio: 5 miles
14 December 2014
Cardio: 1.5 Miles 11:13
16 December 2014
Overhead Squat: 20kg x10 (x2).
Squat: 20kg x10 (x2), 75kgx10 (x2), 95kgx5, 100kgx5, 105kgx5, 110kgx5, 115kgx5, 120kgx5.
Bench: 20kgx8, 60kgx10, 80kg x5(x6).
18 December 2014
Squat: 60kg x10 (x4), 100kg x5 (x3), 110kg x5, 120kgx5 (x3).
Bench: 20kgx10, 60kg x10, 80kg x5 (x5), 90kg.
19 December 2014
1.5 miles-10:13
20 December 2014
Bench: 20kg x12, 60kg x12, 80kg x6 (x6), 85kg x5, 90kg x3, 95kg.
Manta Ray Squat: 75kg x12, 100kg x6, 105kg x6, 110kg x6, 115kg x6, 120kg x6, 125kg x6, 130kg x3, 135kg x3, 137.5kg x3.
Hypers: BW x 30
Abs: BWx30
21 December 2014
1 Mile- 6:48
22 December 2014
Overhead Squat: 20kg x10
Squat: 20kg x10, 60kgx10, 100kgx6, 105kgx5, 110kgx5, 115kgx5, 120kg x6, 125kg x3, 130kgx3, 135kg x3.
Hyperextensions: BWx30 (x2).
Pull Downs: 41kg x10, 64kg x8 (x2)
Abs: 50kg x12.
Stopped at 135 in squat, upper back felt tight decided to forego bench.
24 December 2014
DL: 70kgx5, 110kgx5, 140kgx5, 160kgx2.
MP: 45kgx6 (x5).
Puttering around in the garage.
27 December 2014
Gerard Bar Deadlifts: 125kg x5(x4), 145kg x5, 155kg x5.
Bench: 20kg x10 (x2), 60kgx6, 70kgx6, 80kgx6, 85kgx6, 90kgx5 (x2), 90kgx3.
Snatch: 40kgx5, 50kgx5.
C&J: 80kg, 85kg, 90kg, 95kg, 100kg.
Squat: 120kg x5(x6).
Doing some penance for the Christmas overindulgence. Younger Olympic lifters in the dungeon today; got caught up in their energy and tried my hand at overhead work.
29 December 2014
Schlepped my DHS Olympic Equipment back to the dungeon, would prefer to see it used more often (and also forgot how much it sucked to train in the garage in winter). Cleaned and organized the dungeon, vacuuming and arranging between sets.
Overhead Squats: 20kg x10(x3).
Manta Ray Squats: 20kg x10, 75kg x10, 105kg x8, 125kg x6 (x3), 137.5kg x3, 140kg x3, 142.5kg x3, 145kg x3.
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Post by Rehband on Dec 31, 2014 13:26:24 GMT -5
31 December 2014
Manta Ray Squat: 20kgx15, 75kg x12, 105kg x10, 125kg x6, 130kg x5, 132.5kg x3 (x2 sets), 137.5kg x3, 140kg x3(x2), 145kg x3.
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According to this site - 
;D