_tim's Log

Thanks Lol - I didn't do power cleans that time, but I did sink down to a full squat on nearly all reps. Eventually I'd like to develop both the power clean and power snatch but both have really been tough for me to develop in the past. Regardless - I'll see what I can do.
 
Kinda proud of this one.

Deads: 225, 255, 275, 285, 295, 305 x 2
Equipment used: chalk, Vibrams. All reps conventional, DOH grip. Most I've pulled in an age - and I'm untrained as anything. I think the most astonishing thing to me is the grip aspect - grip didn't start to go until later in the workout, and when it did, it DID.

Paused(?) Leg Rapers: 135, 175 x 10
I'm not sure if pausing in the hole is what a raper is all about (aside from doing a partial on the way out of the hole), but that's what I did and wanted to cry like a baby by the end of the second set. I yelled and obscenity rhyming with "duck" afterward and I heard a chorus of "what the [sounds like duck] were those"? Nice lift, Mike.

Shrugs: 2 x 10 @ 225
Second set was clustered 7-3 due to grip.

Chins: BW x 3; +10 x 3, 2
Grip died second set - I literally could not hold on.

Lying DB Curl: 25 x 10
Not sure my form was right, so I canned it and went on to a different bicep item...

Cable Curl: 50 x 25, 10, 6, 6, 6, 3
One suggestion I got from a gym buddy was to challenge myself to do 100 curls. I got 56. We'll see how my bi's fair in a couple days.

K2C: 25, 12
Hips were sore as anything and core was already fairly hit from the deadlift work.

Good late afternoon workout!
 
OHP: Doubles: 135, 145, 145

DB Press (Flat): 50, 60, 65 x 10

Kroc Rows: 65, 75 x 25
Left arm for 75 set was a 22-3 cluster. RPE of 20 (yes, I know it's a 10-point scale).

Machine Rear Delt Raise: 2 x 10 @ 30

Dips: BW x 10, 6

Hanging K2C: 12, 8

Been a long time since a workout left me feeling kinda queasy. This one did it.
 
Thanks NT - yeah, I guess it does!

Late one tonight:

Squats: 135, 175, 195, 215, 225 x 10
No belt, all reps ATG, Vibrams. Fairly happy with the loads - did not think I'd get close to 225 tonight.

GM's: 135 x 5
Low back was toasty - not much extra work was needed here (read: not much more work was possible here)

Shrugs: 245 x 10, 10
Chalk only, DOH grip. 'Twas a grip challenge to be sure.

Chins: BW, BW, +10, +15 x 3

Swiss Ball Exchange: 10, 10

Lying DB Curl (Redo): 25 x 10
I gave this another go after watching a couple vids. Still didn't feel right, so...

Seated DB Curl: 35 x 10; 45 x 3
Nice way to finish up.
 
1/18/2013

Bench: 135, 155, 165, 175 x 10
The 175 set was clustered 9-1. It's been quite a long time since I did higher volume bench work, and this absolutely showed. My upper body in general still needs a ton of work

Yates Row (with Yates bar): 135, 155, 165 x 10
The 165 set was clustered 7-1-2. I saw a vid of someone doing these and decided to give it a go. It's a great lift but very, very hard to keep form in check.

Front/Back Press: 75 x 10; 85 x 5

Z-Bar Pushdown: 110 x 20; 130 x 10; 150 x 9
 
Been a while - lifted for the first time in over 2 months today. In the time away I meandered through two fairly intense legal fights and also moved. So - it's been a party. I'm crazy untrained and quite literally am taking this one session at a time. I have no expectations other than lifting.

Deads: 185, 225, 255 x 6

Leg Rapers: 135, 165, 175 x 10

Shrugs: 185, 225 x 10

PD (wide, pronated grip): 125, 137.5 x 10

Swiss Ball Exchanges: 10(2)

Seated DB Curl: 25, 35 x 10
 
_tim said:
Been a while - lifted for the first time in over 2 months today. In the time away I meandered through two fairly intense legal fights and also moved. So - it's been a party. I'm crazy untrained and quite literally am taking this one session at a time. I have no expectations other than lifting.

Deads: 185, 225, 255 x 6

Leg Rapers: 135, 165, 175 x 10

Shrugs: 185, 225 x 10

PD (wide, pronated grip): 125, 137.5 x 10

Swiss Ball Exchanges: 10(2)

Seated DB Curl: 25, 35 x 10
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Howdy, Tim. Sorry to hear about the legal troubles, though a new move sounds like a fresh start. I also dig the inclusion of leg rapers, name and all :) Best of luck to you, sir.
 
Hey, Tim! Good to see you posting again. Here's hoping you are able to stay on top of things for a long while and get in a spell of consistent lifting. DL's and LR's in your first w/o too! Enjoy your DOMS. ;)
 
Hey, 255x6 ain't bad for being out for so long! Good to see you posting again!
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Thanks NT - my grip started to die like crazy but everything else felt good. A bit sobering for 255, but it's a start.

Sorry to hear about the legal troubles, though a new move sounds like a fresh start. I also dig the inclusion of leg rapers, name and all Best of luck to you, sir.
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Thanks Mike - as I look back I cannot believe what the casualties of the whole mess were, nor the fact that I went through it at all. Regardless - the key is that I'm through it and to your point this is a new beginning in the truest sense.

Here's hoping you are able to stay on top of things for a long while and get in a spell of consistent lifting. DL's and LR's in your first w/o too! Enjoy your DOMS.
Click to expand...
Thanks Lol - I'm anxiously awaiting the arrival of my DOMS. In a very similar way, I'm anxiously awaiting the return of my endurance but that's a whole different story.
 
OHP: 95, 115, 125 x 6
125 set was clustered 3-1-1

DB Bench: 45, 55, 65 x 10

Kroc Rows: 65 x 25

DB Rows: 70 x 7

Machine Posterior Deltoid Raise: 30 x 10, 10

Dips: BW x 10, 2 + 1 negative
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Hanging K2C: 12, 10

"Reverse" Tabata (elliptical): 2 cycles, 3 minutes of CD
Reverse meaning that I flipped the sprint and rest time. So - I sprinted for 10 seconds, rested for 20 seconds, repeated 1 time. Fully realized the feeling of DOMS inception in my quads and a complete loss of oxygen - to cool down I went.

Regaining endurance is important to me, and at a minimum I'm proud to have pushed as hard as I did today to that end. The numbers are a baseline - and that is something that I'm positively fine with.
 
Squats: 225, 255, 275, 285 x 2
Vibrams, belt.

GM: 135, 155 x 10

Shrug: 275 x 10, 10
Second set: clustered 4-2-2-2; first set and first 4 of second set, DOH grip; the others were mixed grip exchanging hand positions between clusters. Done primarily to challenge grip, and that it did.

PD (neutral grip): 110, 125, 130 x 10

6lb Medicine Ball Exchange: 10(2)
Unreal

Swiss Ball Crunches: 20

Seated DB Curl: 35, 45 x 10
Second set clustered 6-3-1. I overreached on purpose there.
 
Bench: 185, 195 x 2; 205 x 2, 2, 2

Cable Row: 110, 125, 137.5, 145 x 10

F/B Press + French Press: 45 x 10/10; 10/2
Done primarily as a conditioning exercise - reps done rapidly. Anterior Delts are sore to say the very least

Rope Pushdown: 90, 97.5 x 10

K2C: 20, 20, 10

Interval Elliptical: 15:00 + 5:00 CD
Done to excise the legs of lactic acid buildup. The cardio benefit was an afterthought.

Got 4 in this week - very happy with that. With the impending weekend and time with my kids due to their Spring break, not sure what training will be possible through 4/3. We'll see how it goes. I figure I need some recovery time anyway - the next 2 workouts are the 10's template and that figures to be a test like no other in the infancy of my return.
 
4/8/2013

Deads: 185, 205, 225 x 10
Last set was clustered 5-5 due to grip issues and fatigue. I never use straps on deadlifts anymore - just chalk; even if I had strapped up I think I still would have been gassed to the point of clustering.

Leg Raper: 135, 165 x 10

NG Chin: BW x 5, 3, 2
Figure if I never do 'em, they'll never improve. All reps started from a hang.

Supp. Grip PD: 130 x 8

Medicine Ball Exchangers: 4 x 10(2)
Clustered 7-3 due to core death.

DB Curl: 35 x 15

Elliptical: 10:00
Manual program - just a means to get a tiny bit of cardio in.

Last week was the scheduling nightmare that I thought it would be - I'm back though and am looking for at least 3 this week.
 
4/16/2013 late (9:15 PM start)

OHP: 85, 105, 115 x 10; 115 x 2; 95 x 10
First 115 set was clustered 7-2-1, 95 set was clustered 6-2-2.

DB Press: 50, 60 x 10; 70 x 9
70 set clustered 6-2-1

Kroc Rows: 70
RPE 8.75

Machine Rows (wide, neutral grip): 110 x 12; 117.5 x 6

Dips: BW x 10, 3
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Hang K2C: 12, 8

I ended things there due to time and fatigue.
 
4/18/2013

Squats: 195, 225, 245, 265 x 6; 275 x 1
Vibrams, no belt, all ATG. 275 end was very mental in nature.

GM: 135 x 10

Shrug: 225 x 10, 10
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Pullup (wide, pronated grip): BW x 4, 2

Medicine Ball EXchange: 8kg x 10(2), 5(2)

Seated DB Curl: 40, 45 x 10

Complex (95lbs):

Romanian Deadlift: 8, 8
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Bent Row: 8, 8
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Front Squat/Zercher Squat: 8, 4
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Push Press: 8, 1
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BB Rollout: 3, X

The complex is done continuously with no rest. The prescribed set range is 3, but I was gassed after 2.
 
Bench: 155, 175, 195, 215 x 6
Last set was clustered 4-2; thus far extending the primary lift's sets even if it means clustering is working nicely in terms of regaining strength.

Cable Row: 117.5, 125, 130 x 10
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NG Chins: BW x 2, 2, 90 degree static hold
The whole notion of complexes really has me thinking about the weaker areas of my body and how best to correct the weakness. The addition of the chins here was something decided upon as I walked over to the row machine. The pump I have currently in my biceps and back is unreal, approximately an hour post-workout.

F/B Press: 85 x 10, 4
Second set clustered 3-1; triceps were very fatigued. So...

Rope PD: 97.5, 115 x 10

Complex, 95lbs:

Romanian Deadlift: 8, 8
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Bent Row: 8, 8
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Hang Clean: 8, 4
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Push Press: 8, x
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BB Rollout: 3, x
So the addition of cleans was inspired by the article that TTL recommended - and the impact was insane. My form went from awful to acceptable through the sets, and the toll taken on my energy in particular was tremendous.
 
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