FF's Log .1

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(soflsun @ Mar. 28 2008,21:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've found that if I put on my weight belt I feel a bit more confident and sturdy...but the wrist scares me the most when taking the weight from the rack.</div>
haven't gotten into wearing a weight belt yet. very rarely I'll use some straps. and I clean the bar before pressing... I have a feeling that getting used to a belt (esp on ME squats) would be a good idea. at any rate, folks have taken to calling me crusty hands because of callouses.

one of these days I'm going to invest in some of that liquid chalk though.

honestly, I feel vulnerable in the shoulders when locking out a ME press.

I'm thinking about doing some seated presses. and some assistance work (like setting the pins in the rack just below lockout and pressing the barbell as hard as I can into the pins). maybe even using some wooden pins (thicker dowel rods) so that I can break them like the incredible hulk.
 
Squat 1x5x140, 175, 210, 245, 275
Bench 1x5x110, 135, 165, 190, 220 (paused)
Clean 1x5x90, 110, 130, 155, 180

assistance
Hypers 2x10xbw +35
Slant board sit-ups 4x10xbw +35

cleans kill me. even at these pathetic weights I was about to keel over and die in the gym.
 
That's some intense 5x5 work!
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(colby2152 @ Mar. 31 2008,13:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">That's some intense 5x5 work!
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I was pretty tired...but I feel like a real arse and not only for jumping in w/ both feet in today's new SD thread. but, I didn't bring a post w/o meal w/ me. so, I'm not going to get anything to eat until 3 hrs past my workout. *insert crying icon*
 
excellent icon Colby!

I found some apple pie and choc milk. feeling much improved at the moment.
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(fearfactory @ Mar. 31 2008,13:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Squat 1x5x140, 175, 210, 245, 275
Bench 1x5x110, 135, 165, 190, 220 (paused)
Clean 1x5x90, 110, 130, 155, 180

assistance
Hypers 2x10xbw +35
Slant board sit-ups 4x10xbw +35

cleans kill me. even at these pathetic weights I was about to keel over and die in the gym.</div>
Nice work FF. For the next few weeks you might want to keep a bucket with you at the gym!!
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Far from pathetic on the cleans.
 
thanks much bax.  I agree w/ you on the bucket, at least on clean days.

Squat 1x5x140, 175, 210, 210 (paused in the hole each rep for warm-ups and focused on speed for the 210 sets)

OHP 1x5x115, 140, 160, 180 (160 went 4+1, strict pressed 180 once for a +5#pr and finished the set w/ push presses)

Deads 1x5x225, 275, 320, 365

assitance -
3x10xbw incline sit-ups
3x5xbw chins
 
Killer on the OHP.  Really strong lifts!

3 questions:

1) How low are you bringing the bar down between reps?
2) Are you locking out on each rep?
3) When you Push Press...do you start to bend at the knees as the bar is coming down or do you bend and push after the bar has already descended all the way to the starting point.  I'm not sure if I'm doing this right.
 
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(soflsun @ Apr. 02 2008,19:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">1) How low are you bringing the bar down between reps?
2) Are you locking out on each rep?
3) When you Push Press...do you start to bend at the knees as the bar is coming down or do you bend and push after the bar has already descended all the way to the starting point.  I'm not sure if I'm doing this right.</div>
thanks sofl

1. bar comes down to a complete rest between reps. I go so far as to take a few breaths between reps. don't generally set the bar down &amp; reset though, as I'd have to clean it back up.

2. all the way to lock out. *shrug the traps in this position to support your shoulders* haven't conciously tried this shrugging bit, but I plan to next Weds.

3. bend at the knees &amp; hips before the bar starts traveling up. I use the momentum from knees and hips coming up to push the bar up to the point where I basically just need to lock it out. when I'm stronger, I'll probably start doing push jerks (power jerks) or maybe even split jerks.

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definitely check out that OHP pressing link I posted in your log. it helped put my mind at ease on a few points.
 
buddy got married on Fri evening. that's my excuse for skipping Friday's session. made it up Saturday.

Squats 1x5x140,175,210,245,1x3x285,1x5x210
Bench 1x5x110,135,165,190, 1x3x225, 1x5x165
Cleans 1x5x95,110,135,155, 1x3x180, 1x5x135

assistance
Preacher curl 3x8x92
Skull Crushers 3x8x72
 
start of week 4 - 5x5

squat 1x5x140,180,215,250,285
bench 1x5x120,145,180,210,225 (all paused)
clean 1x5x95,115,140,160,185

assistance
2x8xbw+45 hypers
4x10xbw+45 weighted incline situps

cleans/fifth rep of fifth set/total disaster. I was fatigued &amp; lost focus. the platform was wet from sweat. &amp; I slipped after the catch in a full front squat position. fell all the way down, weight clanking. got up &amp; tried the set again, failed after the catch but didn't fall down. rested 30 seconds and got the rep.

I felt like the gym idiot and was right upset w/ myself.
 
Hey, you didn't get hurt did you? I think the one drawback of doing the power cleans over the Pendlays is the fatigue factor. Nothing like jumping into some heavy power cleans ater heavy ass squats and benches. They should almost have there own day. Gotta love 'em though. How's the weight feeling?
 
nope, not hurt at all (unless you count ego). the weight doesn't feel heavy, I really need to slow down and rest a few minutes between sets. the daunting thing, for me, is to piece together movements. I'll take a vid of my &quot;heavy&quot; triple on Friday. That way you guys can chuckle &amp; give some feedback.
 
Squats
1x5x140
...180
...215 - paused in the hole
...215 - speed

OHP
...115
...140
...160
...185 - 1st rep strict press +5# PR, then 2+2 push presses.

Deadlifts
...235 - was supposed to be 185, oops
...235
...280
...325
...375 *switches to alternate grip*

notes
OHP -  185 is a max effort.  my top sets here are push presses from here on out.  my 3rd sets will probably follow suit in week 8.  if at some point I stall on the push presses, I'll reset back a few weeks.

good day overall; didn't start crying, didn't fall down.  what more can I ask?

edit: also did 3x15xbw incline situps
 
Enjoy your new gym. I have been building mine for years and its awesome now (I have a few thousand $ into over the years!)
The thought of leaving the house to go to a gym and share equipment with other members makes me sick now! When I want to exercise, I put on my music and go downstairs....everything is waiting for me. I work out on Sundays at home, sometimes at night....whenever I want.
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Did you ever consider alternating OHP with a seated DB shoulder press. They compliment each other nicely and have helped me in the past push past older PR's. NOT that your having trouble breaking PR's, but if you stall out at some point may be worth a try.
 
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(soflsun @ Apr. 09 2008,17:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Did you ever consider alternating OHP with a seated DB shoulder press.</div>
I have absolutely considered it.  But gains are still coming along *easily* at the moment.  Once the mental rent starts to get higher, relative to gains, than I'll be making some adjustments.

here's a great article for improving the push press:
http://www.martygallagher.com/riverhorse/riverhorse_more/234_0_14_0_C/

edit: throwing in crossfit's latest OHP article for my future reference: http://www.crossfit.com/journal/library/67_08_Overhead_Lifting.pdf (note that FF is NOT a crossfitter, though that rope climbing chick on their front page today is SMOKIN)
 
Your lifts are looking pretty strong for the fourth week. Shoot, if things are feeling &quot;easy&quot;, your in for a damn impressive cycle.
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it's not going easily at all. I didn't mean it in that context. I meant that PR's won't always be an every week or every month kind of thing.
 
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