FF's '09 log

  • Thread starter imported_fearfactory
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I've been away from lifting for a long time Lol... but now I am graduated and no longer doing an internship.

Things are pretty well sorted out for me and I'm ready to get back into a normal routine.
 
6-28 Week 3 Day 1

45' 45" workout duration (from initial rep to everything put away)

reps x sets x pounds

Front Squats
5x5x205 0, 2'15", 4', 6', 9' (minutes, seconds are times that I began the sets)


YTWL's 7'30"

Bench
5x1x135 13'30"
5x1x145 15'15"
5x1x155 17'30"
5x1x170 19'
5x1x180 21'

Cleans
5x5x135 28'30", 31'30", 35', 38', 41'

assistance
Weighted incline situps 10x4x10 (weight behind neck)

good mornings 10x2x42
 
6-30 Week 3 Day 2

36'50" workout duration

Front Squats 5x5x175 0, 1'30", 3', 5'45", 8'45"

YTWL's 4'15"

Deadlifts 5x5x290 (DOH except for the very last rep which was mixed)
14'30", 18'15", 21'45", 25'30", 30'

OHP 5x5x127 (I'm using a standard bar and guessing the bar weighs 17#)
16', 19'15", 23', 26'30", 30'

assitance:
Chins 5x5xbw (assisted by standing on a stool using my legs)
Weighted Incline Situps 10x3x10 (weight behind head)
 
Week 3 Day 3

workout duration 49'

Front Squats
5x1x170, 180, 195, 210, 220 0, 2', 4'30", 7'30", 10'

YTWL's 5'45"

Bench
5x5x165 15'30", 16'45", 18'30", 20'30", 22'

Cleans
5x5x145 27', 29'15", 31', 33', 35'

assistance
Barbell Curls 8x3x87
Tricep Ext 8x3x5

- felt good, no injuries/no pains, better endurance. I kind of got used to a heat wave. low 80 temps are a blessing.

- bit heavy on the hurls, I'll back that down next time

- I like tricep ext, though I'll likely change to close=grip bench in the future

- did the last set of cleans super fast, for some reason

- I am very much thinking of extending the loading phase for another week so as to increase loads heading into intensifacation phase... having typed that: from 5-2-09 (after a front squat session of 5x3x135 and 5x2x135) "pain in right knee, lack of flexibility, awkward hip drive, difficult to maintain back extension/elbows up position, knees popping like crazy, right shoulder soreness, very sore right knee (following day)"
 
I like your exercise selection.
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Hey FF, those are some great front squat numbers so soon after a return to lifting. Oh, and I can see why you like tri-extensions at the moment; the only thing better than using 5lb would be if someone lifted the bar for you!
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Are you using any weight for YTWLs? Or are you just going for a burn in each position with arm weight only?

What's your bw these days?
 
<div>
(RUSS @ Jul. 02 2009,10:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I like your exercise selection.  
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thanks!
 
<div>
(Lol @ Jul. 03 2009,3:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey FF, those are some great front squat numbers

Are you using any weight for YTWLs? Or are you just going for a burn in each position with arm weight only?

What's your bw these days?</div>
yeah...I'm not sure the numbers are great!
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I'm literally using pink 5# dumbells for YTWL's. 5 reps each movement. I'll push the number of reps to 10, eventually but likely won't use heavier weights.

My bodyweight is likely around 245. I'm scared of scales these days.
 
7-5-09 (Sunday) Week 4 Day 1 workout duration: 1'02&quot;

Front Squats 5x5x215
0, 2'30&quot;, 5', 7'30&quot;, 11'30&quot;

YTWL's 8'35&quot;

Bench 1x5x145, 155, 155, 165, 190
16'30&quot;, 18', 19'30&quot;, 22'30&quot;, 24'30

Cleans 1x5x145, 155, 165, 165, 165
30'15&quot;, 35', 38'45&quot;, 42', 45'30&quot;

assistance
Weighted Incline Situps 10x4x10 (behind neck)
Good Mornings 10x2x47

notes:
- I was sweating heavily during cleans
- left knee is a bit stiff (pretty sure this is from a tight hamstring)
- situps are starting to become less brutal
 
Week 4 Day 2 workout duration: 51'

Front Squats 5x5x185 0, 2', 4'15&quot;, 6'30&quot;,10'15&quot;

YTWL's 8'30&quot;

Deadlift 5x5x305 15'15&quot;, 21', 24'15&quot;, 28', 32'30&quot;

OHP 5x5x137 20', 22'30, 25'30&quot;, 29'45&quot;, 36'

assistance:
Chinups 5x5x assisted
Incline Situps 10x3x bw
 
Week 5 Day 1

Front Squats 3x3x215 0, 2', 4'30&quot;

Bench 3x1x150, 170, 190 9', 10'30&quot;, 13'

Cleans 3x1x155, 170, 185 19'15&quot;, 21'45&quot;, 26'

assistance:
weighted incline situps 10x4x10 (weight behind neck)
good mornings 10x2x52

notes:
I missed day 3 of week 4. My neice was staying the weekend and I was helping some kids who were getting ready for a junior nationals wrestling camp in Minnesota. no big deal.

good mornings devastated my hamstrings last week. I continue to be humbled by this exercies. my left hamstring was so tight that my knee stiff and had reduced range of motion. I've been walking a lot as jogging didn't seem to help. foam roll/stretching. everything is good now.
 
week 5 Day 2

Deadlift 3x3x350 0', 4'30&quot;, 6'30&quot;
YTWL's 3' (10 reps per movement)
OHP 3x3x137 8', 10', 12'
assistance
10x3xbw Incline situps
5x5xbw assisted chins

notes:
- I've decided that 400x3 deadlift is my short-term goal
- video'd my 3rd set of OHP (kind of depressing, a year ago I could press 185 twice with little effort)  http://www.youtube.com/watch?v=SUjV7GxsJvw
- at any rate, next time I video OHP, it will be from a side angle


*edited to fix the link and add that my callouses are starting to come back. I no longer bleed when using a hook grip to deadlift.
 
Week 5 Day 3  duration 26'30&quot;

Front Squats
3x1x190, 210, 235  0, 1'45&quot;, 4'30&quot;

Bench
3x3x175  11', 13', 14'

Cleans
3x3x185 18'30&quot;, 20'30&quot;, 22'30&quot;

note
- skipped curls/tricep ext for two reasons:
1.  procrastinated the workout and need to get on the road for a canoe trip.
2.  my right bicep is sore.  possibly from playing 72 holes of disc golf yesterday.  on a side note, I'm so fat that my thighs rubbed together and I am also horrible chafed.

- my neighbor came by last night, benched 405 and deadlifted 500 with little effort.  life sucks sometimes...
biggrin.gif


edit: forgot to mention I broke up a 15'x18' slab of 4&quot; concrete + 2 layers of paver bricks yesterday morning w/ a sledge. hauled it out and put up forms for a new slab. counting that as a workout.
 
Week 6 Day 1 workout duration 58'

Front Skwats 3x3x225 0,2'30&quot;,4'

Bench 3x1x150,170,190 12'30&quot;,14',16'

YTWLs 10'

Cleans 3x1x165,185,195 22'30&quot;,28'30&quot;,32' (took a vid of 3rd set)

assistance
good mornings 10x2x57
inclined weighted situps 10x4x12.5 (weight behind head)

notes:
- I went canoeing this weekend and was a bit worried about my shoulders. everything was fine.
- Starting to feel a little better about good mornings.
- please let me know what you think of my cleans, I would be happy to take a different view. this is probably around a good working weight for me. different angle is definitely doable.

http://www.youtube.com/watch?v=3Bam6UdpUMw
 
Nice progress, FF!

On the cleaning form... Your starting position is PERFECT, and the rep itself looks good. Speed is good, body position is good, catch is good. I do have one concern... When you put the bar down for another rep, the arch in your back looks dangerous to me with the speed you're using to return the bar to the floor. I dunno - I just feel it opens you up to a mid-spine injury if you might happen to be off balance. I'd almost rather see you return the bar to the floor by either dropping it, or by doing a deadlift-like negative. I'll go back to that starting body position - the curve in your spine was Rippetoe PERFECT. That tells me that your deadlifting form MUST be damn near perfect, if you replicate that same posture throughout.

The second concern with doing a split-leg SLDL quickly (kinda what your dismount looked like) is the shock to the hamstrings. Be careful, man. You work too damn hard to flippinstick up your back resetting the bar.
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I got nuttin' but love for 'ya - please know I only say the above out of concern.
 
<div>
(fearfactory @ Jul. 17 2009,5:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">- my neighbor came by last night, benched 405 and deadlifted 500 with little effort.  life sucks sometimes...
biggrin.gif
</div>
What would really suck would be if he'd never lifted before! On the other hand, having that kind of neighbour might be extremely useful one day.

<div>
(fearfactory @ Jul. 17 2009,5:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
edit:  forgot to mention I broke up a 15'x18' slab of  4&quot; concrete + 2 layers of paver bricks yesterday morning w/ a sledge.  hauled it out and put up forms for a new slab.  counting that as a workout.</div>
Now that's a workout! I bet you timed it too?!  
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For what it's worth (not a lot), your clean form looks pretty darn good to me.

You are jumping forwards very slightly following the second pull. Much better than some competitive Oly lifters I've seen. A lot of them seem to jump backwards a little (rather than forwards) which may be a consequence of heavier loads and pulling slightly back on the bar to keep it tight to the body. I dunno. I need to study up on this more. See how things go as you increase the poundage.  

It's not easy to see from a side-on view, but it looks as if you have mainly overcome your slightly bent-arm position at the start of the first pull. There's definitely a bit of elbow flexion in the first and third reps. Because of this, the first and third reps look like you are snatching at the bar a little, rather than squeezing it off the floor with leg and glute power.

Just my 2¢.  
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<div>
(_tim @ Jul. 20 2009,10:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When you put the bar down...</div>
thanks for your comments tim!  very much appreciated and good feedback.  

I will consider this for sure.  Developing bad habits is not going to help when things get heavy.
 
<div>
(Lol @ Jul. 21 2009,6:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Now that's a workout! I bet you timed it too?!  
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You are jumping forwards...

....you are snatching at the bar a little, rather than squeezing it off the floor with leg and glute power.</div>
I actually did time it...  it took longer to load than it should have!  
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Yes, I seem to jump forward (slightly) nearly every rep.  Lately, I've been thinking it's not necessary to actually jump at the 2nd pull.  Seems to be a habit and has caused me to miss lifts in the past.

I knew I was concerned with the way I was picking the bar off the ground.  That was well said and I think you are exactly right.

thanks for the feedback!
 
Week 6 day 2   duration 28'

Deadlifts 3x3x360 0, 2'30&quot;, 6'

OHP 3x4x142 8', 10', 12', 17'30&quot;

assistance
10x3xbw incline situps
(will do assisted pullups and bodyweight rows tonight after work*)

*not sure how to name the rows.  description:
-Secure the bar on the pins of the squat rack.
-Grip the bar and walk your legs forward until you are in position.
-Pull your chest to the bar then lower yourself back down until your arms are straight.

notes
- hook grip held up through my working sets.  first time this has happened.  even though it is only nine reps, I'm still pleased that my hands are toughening up.  rosin rules.
 
Do you mean supine rows? If so, put your feet on a bench or a chair to make yourself more horizontal and to increase the component of the force required to raise yourself up to the bar. If it's still too easy to knock out sets of 10, you should be able to balance a weight on your abs to add a bit more resistance.
 
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