|
Joined: Jun 2006
Posts: 46,104 Likes: 6
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,104 Likes: 6 |
Did an hour of cardio this morning, the first thirty minutes I did intervals that kept my heart rate between 165 and 180, and the second 30 minutes (after a 5-minute cool-down on the treadmill) I di intervals that kept it between 150-165.
A wise man is frequently humbled.
|
|
|
|
Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Overhead Squat 15-15 95#-95#
21-15-9 Overhead Squat 95# Burpees
9:08. Did the squats unbroken, the burpees not so much.
Last edited by pointer; 02/18/15.
|
|
|
|
Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
I still haven't figured out how TF overhead squats are possible. Guess I need to work on some flexibility.
Tanner
|
|
|
|
Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Yep. Mostly in your ankles and wrists. Having your hands as far a part as possible also helps.
|
|
|
|
Joined: Jun 2006
Posts: 46,104 Likes: 6
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,104 Likes: 6 |
Lower body and some core today. Damn young women in tight spandex kept pestering me, I could hardly get through my reps.
A wise man is frequently humbled.
|
|
|
|
Joined: Mar 2006
Posts: 1,712
Campfire Regular
|
Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Grip out wide, and remember the bar has to be a bit behind you when you drop. Easier to get it back with a wide grip. Not my favorite (or anyone's, for that matter). Pretty rough on the wrists.
|
|
|
|
Joined: Sep 2009
Posts: 13,860
Campfire Outfitter
|
Campfire Outfitter
Joined: Sep 2009
Posts: 13,860 |
"Snatch" grip for overhead squats, preferably "hooking" the thumb under your index finger. As for width, grip wide enough to place the bar in the crease of your hip as you bend forward with the bar dangling from "active" (pulled rearward) shoulders, IE arms straight.
|
|
|
|
Joined: Mar 2006
Posts: 1,712
Campfire Regular
|
Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Yesterday treadmill 15% sloped, alternating uphill 3.5 mph forward for 4 minutes, then 2mph backward for two minutes for five rounds, a half hour total.
Today squats sets of six at 275, 315, 335, 345. Form started to break down on the heavy sets but not too bad. Cleans sets of five at 225, 225. Chins 3 sets of 8, dead hang.
|
|
|
|
Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
100 double unders
Deadlift 10 sets of 2 225-245-265-285-315-315-335-355-375(f)-315
Got one rep at 375 and the second off the ground, but form was bad on second so dropped it. Tweeked my back a bit over a year ago after some deads so I don't push it too far if things start going wonky.
|
|
|
|
Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
I took Vek's advice and gave the 'All 3' a try in a day, and I'm thinking I like the system and will probably start doing it Monday Wednesday Friday and do some core work on Tuesdays and Thursdays.
Last night:
Back squat: 3 sets of 5 at 255, 255, 265
Deadlift: 3 sets of 5 at 295
Benchpress: 3 sets of 3 at 205
Pullups: 3 sets of 6 from a deadhang
I would like to be able to do 1,000lbs for the 3 lifts combined by the end of the year, so that's my goal as of now.
Tanner
|
|
|
|
Joined: Mar 2006
Posts: 1,712
Campfire Regular
|
Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Once your dead sets are more than 3 plates per side, consider alternating deads with power cleans and get them up to working sets over 200 lbs. I doubt that will interfere with deadlift gains too much.
|
|
|
|
Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
I'll need to work on my power clean form quite a bit. I've never been able to convince my body to drop below a bar in motion like that but I ought to be able to get it down a little better with some lighter weight.
Tanner
|
|
|
|
Joined: Jun 2006
Posts: 46,104 Likes: 6
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,104 Likes: 6 |
Did upper body/ core yesterday and cardio today.
A wise man is frequently humbled.
|
|
|
|
Joined: Mar 2006
Posts: 1,712
Campfire Regular
|
Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Ran 1.5 miles yesterday on treadmill.
Today front squats sets of 8 at 185,205,225,225 Dead lift sets of 5 with 315,315
|
|
|
|
Joined: Jul 2006
Posts: 10,790
Campfire Outfitter
|
Campfire Outfitter
Joined: Jul 2006
Posts: 10,790 |
Yesterday was my "recovery" day in my running plan......2 slow miles uphill followed by a one mile steady walk under a pack.
Pullups/pushups/squats followed.
I'm trying to convince myself that the next four hours removing snow from the roof counts for today.
George
�Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.�
|
|
|
|
Joined: Jun 2006
Posts: 46,104 Likes: 6
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,104 Likes: 6 |
Added a three mile walk yesterday evening, the dog was on a roll, he flushed 8 pheasants.
A wise man is frequently humbled.
|
|
|
|
Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
3 rounds for time: 10 pistol squats (banded) 20 ring pushups 30 calorie row
13:05
|
|
|
|
Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Deadlift 8-8-8 135-225-315
AMRAP in 8 min: 315# Deadlift - 8 reps 8 - L-Sit pullups
3 rounds + 12 reps
Pullups were assisted.
|
|
|
|
Joined: Mar 2006
Posts: 1,712
Campfire Regular
|
Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Squat sets of 8: 275, 315,315 Cleans sets of 5: 225,225 Standing press three sets of six: 135 alternating chins and dips: 3 round of 8 each
|
|
|
|
Joined: Sep 2003
Posts: 23,474 Likes: 8
Campfire Ranger
|
Campfire Ranger
Joined: Sep 2003
Posts: 23,474 Likes: 8 |
Started again squats 2 days ago after about 1.5 months off. Walking around today like I got hit by a bus. Sore...(grin)
Working 45hrs a week and taking 5 classes in university isn't treating the body too well. Etolin Elk in Oct too.
|
|
|
|
606 members (204guy, 22kHornet, 222Sako, 01Foreman400, 257 mag, 59 invisible),
2,519
guests, and
1,331
robots. |
Key:
Admin,
Global Mod,
Mod
|
|
Forums81
Topics1,192,602
Posts18,492,280
Members73,972
|
Most Online11,491 Jul 7th, 2023
|
|
|
|