Baxmans Trip
- Thread starter BAX67
- Start date
1-6-09 My Oly Experiment Week 2
5 min treadmill warmup
Cleans+ Jerk 1x3x120,120,130,140,155, 1x1x175**
Performed 2 jerks after each set of cleans up to 140
Deads 3x6x280 Double overhand..Grip Good
Behind neck press 1x8x45,45,55 Done while in full squat TOUGH
Snatch Grip
Squat Jumps 3x3x75
** Thats my best clean ever and I'm pretty psyched about being able to do at least my bodyweight.
5 min treadmill warmup
Cleans+ Jerk 1x3x120,120,130,140,155, 1x1x175**
Performed 2 jerks after each set of cleans up to 140
Deads 3x6x280 Double overhand..Grip Good
Behind neck press 1x8x45,45,55 Done while in full squat TOUGH
Snatch Grip
Squat Jumps 3x3x75
** Thats my best clean ever and I'm pretty psyched about being able to do at least my bodyweight.
Thank you kindly tim and Lol. As far as the cleans go, they are squat cleans. I'll tell you my legs are sure getting blasted. Some form of squatting or leg work everyday.
1-07-09 My oly experiment end week 2
Barbell Lunges 2x12/legx100, 1x10/legx100
RDL 1x12x155,160,165
Twisting sit ups 3x15xbw
Bench 80% 1 rep max 3x6x190
Bench was feeling heavy so I've lost some strength there. Lunges fried my legs and RDL's left me pretty shaky! Time for a day off!!
1-07-09 My oly experiment end week 2
Barbell Lunges 2x12/legx100, 1x10/legx100
RDL 1x12x155,160,165
Twisting sit ups 3x15xbw
Bench 80% 1 rep max 3x6x190
Bench was feeling heavy so I've lost some strength there. Lunges fried my legs and RDL's left me pretty shaky! Time for a day off!!
1-13-09 My Oly Experiment Week 3
Well, my day off turned into 4 which was nice and I feel well rested.
Snatch 1x3x45,55,65,75 1x2x95+1power snatch
Squats 3x5x205
rev hypers 3x15xbw
weighted sit ups 2x15x35+bw 1x13x35+bw
Pullups 2x8xbw 1x6xbw
Weighed in today at 176, took some caliper readings and bodyfat is down to 12.79% from 13.5% 2 weeks ago. Wasn't too strict on the cardio last week so I need to step it up a little this week.
Well, my day off turned into 4 which was nice and I feel well rested.
Snatch 1x3x45,55,65,75 1x2x95+1power snatch
Squats 3x5x205
rev hypers 3x15xbw
weighted sit ups 2x15x35+bw 1x13x35+bw
Pullups 2x8xbw 1x6xbw
Weighed in today at 176, took some caliper readings and bodyfat is down to 12.79% from 13.5% 2 weeks ago. Wasn't too strict on the cardio last week so I need to step it up a little this week.
1-14-09 My Oly Experiment Week 3
Cleans 5x3x135
Deads 1x6x205,215,220 Snatch Grip
3x6x290 Clean Grip
Push Jerk 3x3x145
Behind Neck Pr. 1x12x55,65,75
(Snatch Grip)
Counter Jumps 3x3 bw
For a little cardio fun, played some hockey for 1 1/2 hours in a local mens league. The hockey was great, but the toes got just a tad bit chilly..We played outside and it was only -20F when we got off the ice here in northern Wisconsin. Probally not the smartest thing to do
Cleans 5x3x135
Deads 1x6x205,215,220 Snatch Grip
3x6x290 Clean Grip
Push Jerk 3x3x145
Behind Neck Pr. 1x12x55,65,75
(Snatch Grip)
Counter Jumps 3x3 bw
For a little cardio fun, played some hockey for 1 1/2 hours in a local mens league. The hockey was great, but the toes got just a tad bit chilly..We played outside and it was only -20F when we got off the ice here in northern Wisconsin. Probally not the smartest thing to do
I
imported_fearfactory
Guest
is the ice harder to skate on when it's that cold? is it brittle? I was talking to some kids yesterday about the properties of ice changing as it gets colder (in the context of skating) any trouble w/ the pucks breaking?
I would imagine those cleans are helping w/ athleticism. I would like to get back into that...
I would imagine those cleans are helping w/ athleticism. I would like to get back into that...
FF, ice isn't hard to skate on but it is very brittle and cracks easily. No pucks breaking either. It also sounds like fingernails on a chalkboard when skating on it.
My oly experiment is on hold right now. Haven't lifted since last Weds., just been busy and now the past two days have been fighting some sort of flu bug. Last night I had the chills followed by some serious sweating. Today I have no energy, feel weak and a have a sore throat.
My oly experiment is on hold right now. Haven't lifted since last Weds., just been busy and now the past two days have been fighting some sort of flu bug. Last night I had the chills followed by some serious sweating. Today I have no energy, feel weak and a have a sore throat.
Back on board after an unexpected SD. Flu bug lasted about three days and I still have a little cough. My next cycle will look like this.
HST Cycle 3 + OLY
3 day/week
Squats alt with deads
Bench alt with db bench
OHP
Chins alt with pullups
Prior to each HST workout I'll work my oly lifts: WO 1 cleans, WO 2 Snatch, WO 3 Clean and Jerk. During 15's I'll work at 65% of 1 rep max, 10's 70%, 5's 75% and last 2 weeks I'll try for some single PRs. Overhead squats, RDL's and good mornings will be worked in once / week and abs 3/week.
1-23-09 FRI WO 1 HST CYCLE 3 + OLY
Cleans 5x3x115
Squats 1x15x145
Bench 1x15x130
Chins 1x12xBW+5 Whoa not good....weak
OHP 1x15x75
Weighted sit ups 3x15x35+bw
Well chins didn't work out so well. I'm using all the same weights from my HST Cycle in June. I was around the same weight and bodyfat% as I am now. I'll be eating at maintenance or slightly above for the cycle...cardio hopefully 3 times/week.
Weight 170
BF% 12.18
HST Cycle 3 + OLY
3 day/week
Squats alt with deads
Bench alt with db bench
OHP
Chins alt with pullups
Prior to each HST workout I'll work my oly lifts: WO 1 cleans, WO 2 Snatch, WO 3 Clean and Jerk. During 15's I'll work at 65% of 1 rep max, 10's 70%, 5's 75% and last 2 weeks I'll try for some single PRs. Overhead squats, RDL's and good mornings will be worked in once / week and abs 3/week.
1-23-09 FRI WO 1 HST CYCLE 3 + OLY
Cleans 5x3x115
Squats 1x15x145
Bench 1x15x130
Chins 1x12xBW+5 Whoa not good....weak
OHP 1x15x75
Weighted sit ups 3x15x35+bw
Well chins didn't work out so well. I'm using all the same weights from my HST Cycle in June. I was around the same weight and bodyfat% as I am now. I'll be eating at maintenance or slightly above for the cycle...cardio hopefully 3 times/week.
Weight 170
BF% 12.18
1-25-09 HST CYCLE 3 + OLY WO 2
5 minute treadmill warmup
Snatch 5x3x65
Deads 1x15x270 Not Bad , but hearts really pumping
OHP 1x15x85
Pullups 1x9xbw+6ms
DB Bench 1x15x90(combined DB's)
Overhead Squats 2x5x70
Inc sit ups 3x15xbw
After lifting went and played hockey for two hours with a bunch of 9 and 10 year olds(I'm one of the coaches). Those little whippersnappers can wear an old guy out. Great fun and good cardio.
5 minute treadmill warmup
Snatch 5x3x65
Deads 1x15x270 Not Bad , but hearts really pumping
OHP 1x15x85
Pullups 1x9xbw+6ms
DB Bench 1x15x90(combined DB's)
Overhead Squats 2x5x70
Inc sit ups 3x15xbw
After lifting went and played hockey for two hours with a bunch of 9 and 10 year olds(I'm one of the coaches). Those little whippersnappers can wear an old guy out. Great fun and good cardio.
^INDEED!
1-26-09
30 min. Treadmill Intervals
1-27-09 HST CYCLE 3+ OLY
5 min. treadmill warmup
Clean and Jerk 5x3x115
Squats 1x15x165
Bench 1x15x155
Chins 1x13xbw+5 15sec break +2reps
RDL 2x12x165
Hanging leg raise 3x12xbw
Bench is already feeling heavy. I'm supposed to go 175 for my final wo and I'll be very surprised if I get it. Cleans were really nice and smooth. I've noticed my shoulder flaring up again. It's gotta be from benching. For 3 weeks of oly lifting and a bunch of stuff overhead(only benching once/week), no shoulder problems.
1-26-09
30 min. Treadmill Intervals
1-27-09 HST CYCLE 3+ OLY
5 min. treadmill warmup
Clean and Jerk 5x3x115
Squats 1x15x165
Bench 1x15x155
Chins 1x13xbw+5 15sec break +2reps
RDL 2x12x165
Hanging leg raise 3x12xbw
Bench is already feeling heavy. I'm supposed to go 175 for my final wo and I'll be very surprised if I get it. Cleans were really nice and smooth. I've noticed my shoulder flaring up again. It's gotta be from benching. For 3 weeks of oly lifting and a bunch of stuff overhead(only benching once/week), no shoulder problems.
1-30-09 HST CYCLE 3 + OLY
Power Cleans 5x3x120
Squats 1x15x175 Loads of Fun
DB Bench 1x15x124(combined dbs)
Pullups 1x11+4msxbw
OHP 1x15x95
Weighted sit ups 3x12xbw+40
Decided to squat instead of deadlift today. I feel stronger when I squat 2 or more times a week and only deadlift once. To think, I often entertain the thought of trying the Squats and Milk program, yet when I do 15 rep squats it really straightens out my mind and I have to say to myself " What the Heck are you thinking?"
Power Cleans 5x3x120
Squats 1x15x175 Loads of Fun
DB Bench 1x15x124(combined dbs)
Pullups 1x11+4msxbw
OHP 1x15x95
Weighted sit ups 3x12xbw+40
Decided to squat instead of deadlift today. I feel stronger when I squat 2 or more times a week and only deadlift once. To think, I often entertain the thought of trying the Squats and Milk program, yet when I do 15 rep squats it really straightens out my mind and I have to say to myself " What the Heck are you thinking?"
Thanks tim!
2-3-09
5 min treadmill warm up
Snatch 5x3x70
Deads 1x15x280 wow, intense
OHP 1x12x105, 1x3x105
Chins 1x15xbw+5
Overhead Squats 2x5x75
DB Bench 1x7x144,1x8x134 Wrong plates
Good Morns 1x12x110
Inc Sit ups 3x15
Not a bad workout considering yesterdays activities. A buddy and I shoveled off 3.5 feet of snow off a fairly nice sized roof=My shoulders are screwed. Every rep of OHP hurt and the db"s for bench were not much better especially with the wrong weight. I finally hit chins and was happy with the deadlift effort. 1 more day of 15's
2-3-09
5 min treadmill warm up
Snatch 5x3x70
Deads 1x15x280 wow, intense
OHP 1x12x105, 1x3x105
Chins 1x15xbw+5
Overhead Squats 2x5x75
DB Bench 1x7x144,1x8x134 Wrong plates
Good Morns 1x12x110
Inc Sit ups 3x15
Not a bad workout considering yesterdays activities. A buddy and I shoveled off 3.5 feet of snow off a fairly nice sized roof=My shoulders are screwed. Every rep of OHP hurt and the db"s for bench were not much better especially with the wrong weight. I finally hit chins and was happy with the deadlift effort. 1 more day of 15's