A new 12 weeks

Week 2/Day 3-thurs *lower*

Okay, today was a really simple day and yet an extremely tough day...I went odd out on my workout

A)power snatch:145X3, 155X2, 165X1, 175X1, 155X5
B)power clean:165X3X2
C)single leg squat:185X6(each leg)X2
D)squat:185X12X2, 190X70 (yes, 70 reps)

***The 70 rep squat took me about 20 minutes or so to complete due to pushing out singles towards the end...gotta love 15 sec rests between reps. On every 10th rep, I gave a 2 second pause at the bottom before coming up...that is up till the 50th rep. I had to take the elevator to class after this workout because my legs were not doing stairs...I still hurt and burn 2 hours later...tomorrow should be fun.

I cannot begin to explain the nauseating feeling that came over me half way through this and still to now.
 
Evo you are a machine in my books. Last time I did 70 of anything I think it involved a bag of popcorn and a 3 hour movie. I like to call it popcorn-curls. Not quite the burn you are experiencing but it may have been close.
 
OMG EVO... your gonna be hurtin tomorrow. how can you even stand after that... see you are my hero for a reason. I'm in awe....
 
Week 2/Day 4-Fri *upper*

A1)Military press:95X15, 115X12, 135X10, 140X6, 145X4, 150X3, 155X2
A2)pull ups:BWX8X7

B1)push press:160X3, 165X3, 170X3, 180X3, 185X3, 195X3
B2)1 arm db row:80X12X6

C)split jerk:215X3, 225X2X3

*Cable circuit* 2 circuits@ 12 reps each
D1)flyes
D2)"caber" curls
D3)tri extensions
D4)crunches

Tomorrow should be fun--teach 2 two hour MA classes, 1 hour of MMA class, and then get to go throw.
 
Week 2/Day 5-Sat *events day*

A)braemar stong:12 throws
B)heavy weight for distance (42lbs):8 throws
C)light weight for distance (28lbs):8 throws
D)hammer:6 throws
E)caber toss:4 tosses
F)sheaf toss:3 tosses

4 hours of teaching MA and 1 hour of MMA...I'm worn.

Now it's time for bloody marys. :)
 
evolution said:
D)squat:190X70 (yes, 70 reps)
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You're officially sick in the head. What posses you to do such a thing?!? lol, seriously though I would never do that, just because I know I wouldn't be able to walk anymore. Anyways I prob couldn't do that, some sick endurance right there. Oh yeah, weren't your bench numbers around 3 like 6-8 months ago?
 
mreik said:
You're officially sick in the head. What posses you to do such a thing?!? lol, seriously though I would never do that, just because I know I wouldn't be able to walk anymore. Anyways I prob couldn't do that, some sick endurance right there. Oh yeah, weren't your bench numbers around 3 like 6-8 months ago?
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lol...I just sometimes have a day where I go weird and do something that I regret for 3-4 days later. I had like a 305 or 310 5 board bench about that time...I think that's what you're thinking about. I think at this time I also hit a 315 shirted. Shortly after that I quit benching for a few months, came back to it on a 5X5 and then quit for another 8 weeks...now I'm back to it again.
 
Week 3/Day 1-Mon
**Start of my modified OLAD program**
A1)push press:135X5, 155X5, 175X5, 180X5, 185X4, 160X5, 170X5
A2)seated inc db curls:35sX8X7

In and out and back in the classroom...student teaching rawks. :)
 
Here's where I'm lost; what degree are we talkin here? For db press I try to get 90 degrees, but some others go like 100, 120, etc. I'm inductively deducing that a greater angle away from 90 uses more chest. But where does that leave those at 90 degrees? What are the pros and cons? Is my conclusion correct?
 
LeiYunFat said:
Here's where I'm lost; what degree are we talkin here? For db press I try to get 90 degrees, but some others go like 100, 120, etc. I'm inductively deducing that a greater angle away from 90 uses more chest. But where does that leave those at 90 degrees? What are the pros and cons? Is my conclusion correct?
Click to expand...

Basically, the further you go up on the incline, the more emphasis you shift to your anterior delts (shoulders). There's not a lot of pros/cons on flat vs incline bench (if that's what you're asking about). However, if you find you have weak anterior delts and that's the limiting portion of your bench, then spend more time in the incline position.

I think you might have misunderstood what exercise I did. The push press is dont completely from standing...it's like a cheated military press. The seated inc db curls are bicep curls from a low incline.
 
Oh whoops...I read push press and was thinking of the motion when I read incline curl, which I mistook for incline db press.
 
Week 3/Day 2-Tues
A)clean:135X5, 145X5, 155X5, 165X5, 175X5, 155X5, 165X5
B1)Russian Twists:30#dbX12X2
B2)rev hypers:BWX15X2

The cleans wore me down. I'm liking these shorter, intense workouts. Was going to throw tonight but got postponed until Thurs.
 
Week 3/Day 3-Weds
A1)bench: 225X5, 235X5, 245X5, 255X5, 250X5, 245X5, 235X5
A2)1 arm db row:85X8X5

B)face pulls:I don't knowX12X2
 
Week 3/Day 3-thurs *events*

Showed up a bit late, so didn't have a lot of time

A)sheaf toss:10 tosses-got a nice 18 feet
B)28# wt for distance:12 throws...having to really learn not to lead with shoulders and get the step down and not the spin
C)56# wt for distance: 3 throws...won't have to compete with this weight but it'll make the 42# seem like chump change
 
Week 3/Day 5-Friday (mistyped yesterday being day 3)

A1)squat:225X5, 275X5, 315X5, 365X5, 375X3, 225X5X2 *last two sets done with a 3 sec pause at the bottom for each rep
A2)cable crunch:I don't knowX10X7
*No rest between squat and crunch. The rest time between crunch to squat was just enough time to change plates...so right around 30 second

B1)back extensions:25X8X2 w/5 sec static pause
B2)glute ham raise:BWX8X2
*No rest interval between these two

Having to adjust to only having a 30-35 minute workout time...quite an experience
 
Week 3/Day 6-Sat

AM-1 hour MMA

PM-
A)hang snatch:100X5, 120X5, 140X5, 160X4, 120X5, 130X5X2
*60 sec rest between sets

B1)hang clean[1]+press[12]:130X12X3
B2)bent leg GM:130X12X3
*1 hang clean, followed by 12 presses. After the 12 presses, placed the bar on the traps and performed GMs with no rest between. 90 sec rest between each superset.

Good quick heart pounding sweat dripping workout:)
 
Week 4/Day 1-Mon
A1)clean:135X3, 145X3, 165X3, 185X3, 195X3, 185X3
A2)cable crunch:I don't knowX10X6
*Had a bit of trouble with 195 but I'm chalking it up to getting used to very little rest between sets...rest time=enough time to walk from cable machine back to the Oly platform

B1)front squat:205X12X2
B2)hammer curls:45sX10X2
B3)back ext:25#X12X2
 
Week 4/Day 2-Tues
A1)push press:155X3, 165X3, 175X3, 185X3, 190X3, 195X3
A2)neutral grip pullups:BWX8X6

B1)inc db flyes:45sX12X2
B2)face pulls:I don't knowX12X2
B3)OH cable tri ext:I don't knowX12X2
B4)L-raises w/ext rotation:30sX8X2
 
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