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 Post subject: Re: ...Mr Black...
 Post Posted: Thu Mar 29, 2012 4:21 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
3/29/12 thu

got a little brave today, wanted to just grind a bit today...

1) power clean doubles...nothing heavy, just wanted to pull on a bar

2) front squat - 4 sets to a 5rm - 215, 240, 265, 280 - got 4, hit single after
3) push press 4 x 3 - 190, 210, 220, 230 - got 2, hit a single after...big fat sweaty bro walked into my line of vision right before last rep, mesmerized me and threw me off...

4a) Snatch grip RDL 2 x 10, 1 x 8 - 225, 245, 255 - hard. back is gonna love this tomorrow...
4b) Chin ups 3 x 8 - bw

did some seated DB cleans for my shoulders...

lower body probably gonna be wrecked tomorrow. whatever, Lakers are getting housed right now...


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 Post subject: Re: ...Mr Black...
 Post Posted: Sat Mar 31, 2012 2:41 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
3/31/12 Sat.

Just sort of dicked around today...start giving some thought to my training tomorrow.

1) DB snatch - 3 x 3 - 80,90,100..easy

2a) Single leg shelc's 3 x 8
2b) DB rows 3 x 8 - 110

3a) face pulls 3 x 12 - 140
3b) SLRDL 3 x 8 - bw


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 Post subject: Re: ...Mr Black...
 Post Posted: Mon May 28, 2012 3:37 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
5/28/12

two months since I last logged? geez...well still been logging but not on here, basically been farting around with my training...couldn't decide if I was going to continue to compete in Olympic lifting specifically, but given the way my training has been going these last few months I think I got my answer...just WAY TOO HARD to do without access to proper equipment at any time I want and 2-3 hours to spare A DAY4-5 days a week just to train...blah.

Still did some cool stuff in this time...PR'ed front squat, push press, and some other stuff...but wwwwhhhhhatever, need to turn the page and focus for the time being. Going back to a typical, typical for me at least, athletic template...something explosive, undulating periodzation, return to some unilateral work...much more intense, shorter workouts as well as much as I love grinding my soul into dust for 3 hours a day every day...fuck.

Cleans + push press 3 x 4+4 - 190, 205, 220

f. lunge + 6 step - 3 x 10 - 50, 60, 65
chest supp row - 3 x 10 - 160, 170, 175

incline push ups - 3 x 10 - bw w/ 3s hold
cross body hammer curls (fuck yea, jealous?!, you should be) 3 x 12 - 40, 45 x 2
RKC plank - 3 x 30s


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 Post subject: Re: ...Mr Black...
 Post Posted: Tue May 29, 2012 6:09 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
5/29/12

Snatch ext 3 x 4 - 210 (95k), 225 (102k), 240 (109k)

high bar good mornings - 3 x 10 - 100, 110, 115...I fucking hate these because my lower back is weak in certain positions and strong like bull in others...this isn't one of them...

chin ups - 3 x 10 - bw

1 arm DB press 3 x 10 - 70, 75, 80
side bridge 3 x 30s

seated DB pwr cleans 3 x 12 - 25


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 Post subject: Re: ...Mr Black...
 Post Posted: Wed May 30, 2012 5:14 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
5/30/12 - wed

I've been lifting at a stupid box gym lately...occasionally here and there at a proper weight room but for the most part mainly at a Globotard gym. I was previously training out of a Crossfit center with my weightlifting team...

Let me just get this out of the way...I am not a fan nor do I endorse Crossfit. Not gonna get into it because there are 3.14159265 to the 100th power of pages and posts arguing about this dead horse topic...the concept, philosophy, and intent is in the right place...it's EVERYTHING else about it that is fucktastic. Nonetheless Crossfit knows how to outfit a training facility. We had competition bumpers and barbells, squat racks, and platforms galore.

Coming back to a Globowad gym I've realized that one - the equipment sucks and two the general public are retarded. Let's leave it at that. On a positive note I took that bubbly rage and used it for my impromptu training session on my rest day which I decided to do for fuck's sake :dance:

Full clean to push press - worked up to max single (mind you this is WITHOUT bumpers plates/platform) - hit a new PR 260#/118k. The lowering part was the best part about the lift...

I took that juice from my PR and decided to get brave and jump on a rowing machine for the first time in what may be a year???!

Did 200m interval repeats with 90s rest (about 1:3 work/rest ratio) - all intervals sub 40s which is ehhhhhhh but I'm not complaining. Did 6 rounds.

Didn't yell or berate any high school kids on the way out.


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 Post subject: Re: ...Mr Black...
 Post Posted: Thu May 31, 2012 5:17 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
5/31/12

Squat - 5RM top set - 3 x 5 - 280, 305, 320

3 pt DB row 3 x 10 - 110, 115 ,120
pistols squat - 3 x 10/e - bw

dips w/ pause - 3 x 12 - bw
prone cobras 3 x 10s x 3 reps


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 Post subject: Re: ...Mr Black...
 Post Posted: Sat Jun 02, 2012 12:26 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
6/2/12...holy shit it's June already...

Still figuring out a 'template/structure' for my training...so for now there is still some f*ck'ery (I can't take credit for inventing that word but I will promote it to the best of my abilities) involved...

Full cleans + push press 3+1 x 3 sets - 225, 240, 255 - no push press last set...for the sake of not dropping the BB on my dome.

military press 3 x 10 - 145, 160, 170
back ext 3 x 15 w/ pause - bw

n grip pull ups 3 x 10 - bw
Shoulder circuit - lateral, front, half press 3 x 6/6/6 - 32.5#'s...scientifically proven an extra 2.5#'s equals adds 3.9% to your Yoke'd'ness...


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 Post subject: Re: ...Mr Black...
 Post Posted: Mon Jun 04, 2012 3:59 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
6/4/12

Funny how there are kettlebell, Olympic lifting, Crossfit, Chek, Poliquin, CSCS, L.A.M.E., NSCA-CPT, ABC123, NASM, E.X.C.U.S.E.T.O.A.D.D.M.O.R.E.L.E.T.T.E.R.S .A.F.T.E.R .Y.O.U.R.N.A.M.E., ACE, mother f*cking Zumba (You need a certification to dress in spandex and shake your ass to bad music for it to be official exercise?!) certifications to signify your 'expertise' in said field but there are NO bodyweight, dumbbell, or barbell certifications to teach a kid how and/or where to start...uuuuuugggghhhhhhhh.

1)power clean to push press 3 x 4 + 4 - 195, 215, 225

2a)chest supp row 3 x 10 - 165, 170, 180
2b)for. lunge + 6" step - 3 x 10 - 60, 65, 70

3a)push ups w/ pause - 3 x 12 - bw - more for shoulder girdle/scapular-thoracic stabilization than anything...just drop some anatomy bombs on ya' head
3b)X hammer curls 3 x 12 - 45, 55 x 2...*fist pump*
3c) wtd plank 3 x 30s - 45

p.s. My blog that I so awesomely ignore and sporadically update hit over 1,000 views...that's not a lot in internet land. There is a video of some dude getting hit in the junk with a golf ball that probably has 5 beeeeeeee-llion views on Youtube but nevertheless 1,000 views is a nice round number that is both satisfying and awkwardly creepy at the same time...


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 Post subject: Re: ...Mr Black...
 Post Posted: Tue Jun 05, 2012 5:56 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
6/5/12

I need to stop working out so damn late...

Snatch ext 3 x 3 - 215, 225, 240...already tired.

RDL 3 x 10 - 255, 265, 275 (ps bad idea to do after snatch pulls from the ground)
1 arm DB press 3 x 10 - 75, 80, 85

pull up variations...what a cluster f*ck...exhausted at this point...got in around 37.5 reps broken up into sets
lean away lat raises 3 x 12 - 30, cause why not...


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 Post subject: Re: ...Mr Black...
 Post Posted: Thu Jun 07, 2012 5:23 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1194
Location: Southern California
6/7/12

I am seriously starting to develop disdain for the general public...on a happier note crock pots are the shit and make 'cooking' big fat meatypotatoey goodness easy

squat - top set of 5RM - 285, 305, 325 - 3 x 2 @ 90% of 325 - 285

PP single - 255

DB rows 3 x 10 - 115, 120 x 2
pistols squats 3 x 10 - 10# wt vest
dips - 3 x 20-25 - bw


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