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- Feb 11, 2006
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- 1,181
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- 0
Very cool event write-up, good work! I just signed up for my first strongman competition in February, I'm really looking foward to it, sounds like fun.
Highland games training with bourbon and a bum ticker
- Thread starter Urban
- Start date
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Monday 26th September 2016
Still a little beat up from the comp, but it's monday so here we go
** High Pull (Snatch Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 2 reps
- 155.0 lbs x 12 sets x 1 rep
Set some pvc in for height to hit every time. Managed to hit it on my first rep each set, the plan was to pull until I did, but I never had to take a second rep to hit it. Blood pressure never hit above 145. I think these are going to be my sub for cleans for a while. They were easier on my back and my blood pressure, and required less valsalva to pull them.
** Barbell Squat (Light Band) **
- 225.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 285.0 lbs x 10 reps
The plan was to go until I found a 10 rep max with reverse bands. 285 was about there. I DON'T know what the weight at the bottom was, but I'm going to do 5x10 with 235 on Thursday and see how that goes. BP was 152 on my last set, which confirms that any reasonable set of 10 on squats (20 rep breathing squats notwithstanding) I can't get my BP over 160. Which is good.
** Good Morning **
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
** Plate Pinches **
- 50.0 lbs x 15 reps
Got 18 left handed, I think I'll pull 35s next time with my left, maybe give it a shot with my right too. But the left is ready I think.
Still a little beat up from the comp, but it's monday so here we go
** High Pull (Snatch Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 2 reps
- 155.0 lbs x 12 sets x 1 rep
Set some pvc in for height to hit every time. Managed to hit it on my first rep each set, the plan was to pull until I did, but I never had to take a second rep to hit it. Blood pressure never hit above 145. I think these are going to be my sub for cleans for a while. They were easier on my back and my blood pressure, and required less valsalva to pull them.
** Barbell Squat (Light Band) **
- 225.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 285.0 lbs x 10 reps
The plan was to go until I found a 10 rep max with reverse bands. 285 was about there. I DON'T know what the weight at the bottom was, but I'm going to do 5x10 with 235 on Thursday and see how that goes. BP was 152 on my last set, which confirms that any reasonable set of 10 on squats (20 rep breathing squats notwithstanding) I can't get my BP over 160. Which is good.
** Good Morning **
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
** Plate Pinches **
- 50.0 lbs x 15 reps
Got 18 left handed, I think I'll pull 35s next time with my left, maybe give it a shot with my right too. But the left is ready I think.
Last edited:
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Tuesday 27th September 2016
Spent some time playing with bands. Switched to bp cuff to my right arm since it's been giving me higher readings. I think your arm acclimates over time to repeated pressure like that and it might throw off the readings. This might explain the low readings I've been getting lately. Gonna try switching to the right arm for a bit.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 6 x 2 reps
Felt a little slow on the first set (BP 155) then the last five went like clockwork (max bp 152)
** Pull up Lsit **
- 3 sets x 10 reps
- 2 sets x 5 reps
BP after last set was 162, which never happens on pullups, strange. Switched to sets of five to help tighten up and get good depth. I'll do 4x10 next time.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 35.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 45.0 lbs x 8 reps
Played with a mini, no band tension at the bottom, 12 lbs at the top (more or less) felt ok, but with only 12 lbs added at the top I'm not even overloading the top compared to 55 x 10 I was doing before.
** One-Arm Standing Dumbell Press (+ Super Mini) **
- 35.0 lbs x 7 reps
Only did one set cause I had to run and get some food before work. 25lbs additional tension at the top. I'll probably stick to the mini for a while.
Spent some time playing with bands. Switched to bp cuff to my right arm since it's been giving me higher readings. I think your arm acclimates over time to repeated pressure like that and it might throw off the readings. This might explain the low readings I've been getting lately. Gonna try switching to the right arm for a bit.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 6 x 2 reps
Felt a little slow on the first set (BP 155) then the last five went like clockwork (max bp 152)
** Pull up Lsit **
- 3 sets x 10 reps
- 2 sets x 5 reps
BP after last set was 162, which never happens on pullups, strange. Switched to sets of five to help tighten up and get good depth. I'll do 4x10 next time.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 35.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 45.0 lbs x 8 reps
Played with a mini, no band tension at the bottom, 12 lbs at the top (more or less) felt ok, but with only 12 lbs added at the top I'm not even overloading the top compared to 55 x 10 I was doing before.
** One-Arm Standing Dumbell Press (+ Super Mini) **
- 35.0 lbs x 7 reps
Only did one set cause I had to run and get some food before work. 25lbs additional tension at the top. I'll probably stick to the mini for a while.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
FitNotes Workout - Thursday 29th September 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
BP was high today. Took An Extra 2 minute rest because I was up around 162 after my Second workset. I'll repeat 6x2 on monday.
** Barbell Squat (Light Band) **
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
These were tougher than expected. I don't know why. But I got them done. I figure the bands give about 90 lbs of assistance at the bottom, so I get an average weight of 190, which is 5 lbs more than I was doing unbanded. So it's a little progress. I'll go up 5 lbs next time. Need to focus on driving from my heels.
** Good Morning **
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
Felt good lower back was a little tense
** Plate Pinches **
- 70.0 lbs x 1 rep
- 70.0 lbs x 1 rep
- 70.0 lbs x 1 rep
Got 35s with both hands. So that's a pr for me. I'll probably drop back down to 25s and do sets of 5 sets of 10 or something until I can rep 35s.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
BP was high today. Took An Extra 2 minute rest because I was up around 162 after my Second workset. I'll repeat 6x2 on monday.
** Barbell Squat (Light Band) **
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 235.0 lbs x 10 reps
These were tougher than expected. I don't know why. But I got them done. I figure the bands give about 90 lbs of assistance at the bottom, so I get an average weight of 190, which is 5 lbs more than I was doing unbanded. So it's a little progress. I'll go up 5 lbs next time. Need to focus on driving from my heels.
** Good Morning **
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
- 180.0 lbs x 15 reps
Felt good lower back was a little tense
** Plate Pinches **
- 70.0 lbs x 1 rep
- 70.0 lbs x 1 rep
- 70.0 lbs x 1 rep
Got 35s with both hands. So that's a pr for me. I'll probably drop back down to 25s and do sets of 5 sets of 10 or something until I can rep 35s.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Friday 30th September 2016
Jumped rope for 5 minutes. With the basic bounce step. 367 jumps with a single run of 148 jumps early on. Going to try and get a little better on the rope for some improved footwork and a little extra conditioning.
** Overhead Squat **
- 45.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 0 rep
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
BP 161 after second workset so I took an extra 2 minute rest. No other BP issues. Will try with 125 next week again.
** Pull up Lsit **
- 10 reps
- 10 reps
- 10 reps
- 8 reps
- 5 reps
Just couldn't get my last set of 10 with reasonable form. Doing it again on tuesday
** One-Arm Standing Dumbell Press (+Mini Band) **
- 50.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 8 reps
Harder than I expected tbh. Then I ran out of time and had to go to work before my last set. I'll try with 45's from the get go next time.
Jumped rope for 5 minutes. With the basic bounce step. 367 jumps with a single run of 148 jumps early on. Going to try and get a little better on the rope for some improved footwork and a little extra conditioning.
** Overhead Squat **
- 45.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 0 rep
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
BP 161 after second workset so I took an extra 2 minute rest. No other BP issues. Will try with 125 next week again.
** Pull up Lsit **
- 10 reps
- 10 reps
- 10 reps
- 8 reps
- 5 reps
Just couldn't get my last set of 10 with reasonable form. Doing it again on tuesday
** One-Arm Standing Dumbell Press (+Mini Band) **
- 50.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 8 reps
Harder than I expected tbh. Then I ran out of time and had to go to work before my last set. I'll try with 45's from the get go next time.
- Joined
- Jun 14, 2011
- Messages
- 3,700
- Reaction score
- 0
http://www.kabukistrength.com/the-a...-velocity-profiling-download-for-all-readers/ The charts near the end might be useful to you
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
FitNotes Workout - Monday 3rd October 2016
5 minutes jumping rope. 390 turns with a basic bounce, best run was 87 consecutive turns. Cappy today.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
BP was a mess today. Second workset was 170, third workset was 163. So the zero sets are sets with no reps just an extra 2 minutes rest. These felt really good though. Getting requisite height was no problem.
** Barbell Squat (Reverse Light Band) **
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
First set had a BP of 160, so I soldiered on and each one was lower than the last.
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
Going to repeat it, since it was tough loading my hamstrings with this weight. Will try again, may lower the weight if I don't get depth next time.
** Plate Pinches **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
BP 165 after last set. Going to try 4x8 next time and try it again.
5 minutes jumping rope. 390 turns with a basic bounce, best run was 87 consecutive turns. Cappy today.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 0 rep
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
BP was a mess today. Second workset was 170, third workset was 163. So the zero sets are sets with no reps just an extra 2 minutes rest. These felt really good though. Getting requisite height was no problem.
** Barbell Squat (Reverse Light Band) **
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 240.0 lbs x 10 reps
First set had a BP of 160, so I soldiered on and each one was lower than the last.
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
Going to repeat it, since it was tough loading my hamstrings with this weight. Will try again, may lower the weight if I don't get depth next time.
** Plate Pinches **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
BP 165 after last set. Going to try 4x8 next time and try it again.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
It's a good read, but once again kinda seems to require some kind of accelerometer for determine veocities. There's a nice one on the market, but at 400 bucks, I'm not convinced it essential to my development at this stage.
Good to know
Last edited:
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Tuesday 4th October 2016
5 min of jumping rope. Basic bounce step. 80 or so consecutive jumps at best. 430 jumps overall. I think this might be part of why my BP has been high during lifting. Hard to tell though.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 0 rep
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
Blood pressure was 164 after workset 2. Took An Extra 3 min rest. Felt good but I'll do it again until I can keep BP under control.
** Pull up Lsit **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Sloppy on the last set but I'm going to go for 3x12 next time anyways
** One-Arm Standing Dumbbell Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 7 reps
- 40.0 lbs x 5 reps
- 40.0 lbs x 10 reps
No rest between the last set of 45 and first set of 40. Don't know why these feel so much tougher than regular presses.
** Plate Pinches **
- 50.0 lbs x 5 reps
- 50.0 lbs x 6 reps
BP 155 on the first set and 156 on the last. Not bad. Gonna Creep up further and further and see where I can work with my BP staying in range
5 min of jumping rope. Basic bounce step. 80 or so consecutive jumps at best. 430 jumps overall. I think this might be part of why my BP has been high during lifting. Hard to tell though.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 0 rep
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
Blood pressure was 164 after workset 2. Took An Extra 3 min rest. Felt good but I'll do it again until I can keep BP under control.
** Pull up Lsit **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Sloppy on the last set but I'm going to go for 3x12 next time anyways
** One-Arm Standing Dumbbell Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 7 reps
- 40.0 lbs x 5 reps
- 40.0 lbs x 10 reps
No rest between the last set of 45 and first set of 40. Don't know why these feel so much tougher than regular presses.
** Plate Pinches **
- 50.0 lbs x 5 reps
- 50.0 lbs x 6 reps
BP 155 on the first set and 156 on the last. Not bad. Gonna Creep up further and further and see where I can work with my BP staying in range
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Thursday 6th October 2016
Did not jump rope before the gym today. Blood pressure was way lower. Coincidence? Time will tell. In the mean time I'm looking for a better place to jump rope. Pretty workout is a no go, maybe post workout would work but I'd have to get to the gym earlier.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
No BP issues today. 4x 3 next time.
** Barbell Squat (Reverse Light Band) **
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
5x10 x 250 next time. This is an average resistance of 195. It was a little tough for cardio, but BP didn't pass 150.
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
Much better loading on my hamstrings this time. Probably cause I rolled my quads, hips, lower back and upper gluten every other set throughout the workout today.
** Plate Pinches **
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
BP was hood. Didn't break 155. So I'll creep up to sets of 10 on monday.
Did not jump rope before the gym today. Blood pressure was way lower. Coincidence? Time will tell. In the mean time I'm looking for a better place to jump rope. Pretty workout is a no go, maybe post workout would work but I'd have to get to the gym earlier.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
No BP issues today. 4x 3 next time.
** Barbell Squat (Reverse Light Band) **
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 245.0 lbs x 10 reps
5x10 x 250 next time. This is an average resistance of 195. It was a little tough for cardio, but BP didn't pass 150.
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
Much better loading on my hamstrings this time. Probably cause I rolled my quads, hips, lower back and upper gluten every other set throughout the workout today.
** Plate Pinches **
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
BP was hood. Didn't break 155. So I'll creep up to sets of 10 on monday.
- Joined
- Nov 30, 2005
- Messages
- 14,896
- Reaction score
- 12,692
Whoa, you're back!
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Thursday 20th October 2016
Took a little over a week off because my fiance told me different blood pressure reading in different arms was a sign of aortic aneurysm, or some other heart deformity. So I was forbidden from going to the gym until I got my heart checked out. Yesterday I had an echocardiogram and it looks as normal as it ever did. Regurgitation seems like it's getting a little worse, but nothing that would cause bifurcation. Today it was time to get back to lifting.
My week off came right after I bought new gear too. Some rehband 7mm knee sleeves, cheap elbow sleeves, inzer wrist wraps and some leather wrist wraps to compare. Today I wore the knee sleeve.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
3 min rests. BP didn't go above 155, so on to some singles with 160 next time.
** Barbell Squat (Reverse Light Band) **
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
Knee sleeve was really really warm. Felt good. Squats were tougher from a conditioning standpoint but that will get better. Going for 5x10@255 next time.
Took a little over a week off because my fiance told me different blood pressure reading in different arms was a sign of aortic aneurysm, or some other heart deformity. So I was forbidden from going to the gym until I got my heart checked out. Yesterday I had an echocardiogram and it looks as normal as it ever did. Regurgitation seems like it's getting a little worse, but nothing that would cause bifurcation. Today it was time to get back to lifting.
My week off came right after I bought new gear too. Some rehband 7mm knee sleeves, cheap elbow sleeves, inzer wrist wraps and some leather wrist wraps to compare. Today I wore the knee sleeve.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 155.0 lbs x 3 reps
3 min rests. BP didn't go above 155, so on to some singles with 160 next time.
** Barbell Squat (Reverse Light Band) **
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
Knee sleeve was really really warm. Felt good. Squats were tougher from a conditioning standpoint but that will get better. Going for 5x10@255 next time.
Yup.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Monday 24th October 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
BP 145 after last set. 6x2 @ 160 next time.
** Barbell Squat (Reverse Light Band) **
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
Felt good. Really working on driving from my heels and pushing hips forward
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
I think this may be too heavy based on my squat. I may drop the weight to really focus on loading my hamstrings and driving my hips. I'll probably back down to 155 next time and see how it feels.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 160.0 lbs x 1 rep
BP 145 after last set. 6x2 @ 160 next time.
** Barbell Squat (Reverse Light Band) **
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps
Felt good. Really working on driving from my heels and pushing hips forward
** Good Morning **
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
- 185.0 lbs x 15 reps
I think this may be too heavy based on my squat. I may drop the weight to really focus on loading my hamstrings and driving my hips. I'll probably back down to 155 next time and see how it feels.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Wednesday 26th October 2016
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
BP under 160 every set, 12x1 @ 200 next time
** Pull up Lsit **
- 12 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
I'm going to try something a little different for a bit. I'm going to do half of my max as a warmup on my first set, go for a new max on my second set next time then do half of my new max each set with 1 minute rests until I hit 40 total reps. Seems like I keep form pretty tight on set one and it gets sloppy as he'll on all the others if I try and do the same number of reps. Hopefully this will get me the volume I need and a little tighter form.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 9 reps
- 45.0 lbs x 6 reps
- 40.0 lbs x 6 reps
No real progress here. Will repeat @45 next time.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
BP under 160 every set, 12x1 @ 200 next time
** Pull up Lsit **
- 12 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
I'm going to try something a little different for a bit. I'm going to do half of my max as a warmup on my first set, go for a new max on my second set next time then do half of my new max each set with 1 minute rests until I hit 40 total reps. Seems like I keep form pretty tight on set one and it gets sloppy as he'll on all the others if I try and do the same number of reps. Hopefully this will get me the volume I need and a little tighter form.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 9 reps
- 45.0 lbs x 6 reps
- 40.0 lbs x 6 reps
No real progress here. Will repeat @45 next time.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Today I had an appointment with my cardiologist to review an echocardiogram I had last week. The tldr is no significant change from six months ago. However she told me my aortic artery had dilated to 4.2-4.3cm, which was .3 more than last time. When I asked her to re-measure she double checked and said it was 4.2-4.3 last time too. This is an important measurement. At 4.5 cm it is time to have a discussion with a surgeon, and also it's the average dilation width for aortic bifurcation in athletes. The difference between 4.2/4.3 and 4.5 is NOT negligible so there's still time before surgery. Hopefully this change in lifting habits and an improvement in diet can stave off any further degredation of my condition. So it was stable for the last 6 months I have a followup in 6 more.
Yesterday I had an appointment with a health coach at work. Turns out I'm fat, 24.7% by an impedence measuring scale. And I've gotten fatter over the last month. I'd like to get below 20% and maintain a weight of 225. So I'm going to work on the diet a little more.
Tuesday 1st November 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 0 rep
- 160.0 lbs x 2 reps
- 160.0 lbs x 0 rep
- 160.0 lbs x 2 reps
Zero rep sets are indicative of high blood pressure and are an extra 2 minute rest. BP was 162 and 160 respectively. 6x2 again friday.
** Barbell Squat (Reverse Light Band) **
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
265 next time.
** Good Morning **
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
65% of my working squat weight. Focused on loading my hamstrings and driving my hips forward. Will up to 175 when my band assisted squats are 270.
Yesterday I had an appointment with a health coach at work. Turns out I'm fat, 24.7% by an impedence measuring scale. And I've gotten fatter over the last month. I'd like to get below 20% and maintain a weight of 225. So I'm going to work on the diet a little more.
Tuesday 1st November 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 0 rep
- 160.0 lbs x 2 reps
- 160.0 lbs x 0 rep
- 160.0 lbs x 2 reps
Zero rep sets are indicative of high blood pressure and are an extra 2 minute rest. BP was 162 and 160 respectively. 6x2 again friday.
** Barbell Squat (Reverse Light Band) **
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
- 260.0 lbs x 10 reps
265 next time.
** Good Morning **
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
65% of my working squat weight. Focused on loading my hamstrings and driving my hips forward. Will up to 175 when my band assisted squats are 270.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Been a slow week for getting to the gym for one reason or another. finished it with a sucessful pushpress workout though. throughout the week I've been doing some light clubbell work, and despite neglect it hasntnlost a step, gotten better even.
Friday 4th November 2016
** Push Press **
- 100.0 lbs x 4 reps
- 140.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 185.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
60 second sets. 157 systolic after last set, so I'm moving up to 6x2 next time.
** Pull up Lsit **
- 6 reps
- 14 reps
- 7 reps
- 7 reps
- 7 reps
60 second rests
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 7 reps
- 40.0 lbs x 4 reps
No rest between last two sets. A marginal improvement, but an improvement nonetheless.
Friday 4th November 2016
** Push Press **
- 100.0 lbs x 4 reps
- 140.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 185.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 200.0 lbs x 1 rep
60 second sets. 157 systolic after last set, so I'm moving up to 6x2 next time.
** Pull up Lsit **
- 6 reps
- 14 reps
- 7 reps
- 7 reps
- 7 reps
60 second rests
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 7 reps
- 40.0 lbs x 4 reps
No rest between last two sets. A marginal improvement, but an improvement nonetheless.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
FitNotes Workout - Monday 7th November 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
2 minute rests. BP under 160 each set, up to 4x3 next time.
** Barbell Squat (Reverse Light Band) **
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
270 next time.
** Good Morning **
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
175 next time
** Plate Pinches **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
3x12 next time. BP stayed under 160. Going to work up to 3x18 then take a shot at 35s. I think my recent clubbell work has carried over to my pinch grip work. No good way to tell this early on but my club is very hard on my thumb grip and I've been neglecting any pinch work to merit this kind of progress. Time will tell.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
- 160.0 lbs x 2 reps
2 minute rests. BP under 160 each set, up to 4x3 next time.
** Barbell Squat (Reverse Light Band) **
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
270 next time.
** Good Morning **
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
- 170.0 lbs x 15 reps
175 next time
** Plate Pinches **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
3x12 next time. BP stayed under 160. Going to work up to 3x18 then take a shot at 35s. I think my recent clubbell work has carried over to my pinch grip work. No good way to tell this early on but my club is very hard on my thumb grip and I've been neglecting any pinch work to merit this kind of progress. Time will tell.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Tuesday 8th November 2016
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 170.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 0 rep
- 200.0 lbs x 2 reps
- 200.0 lbs x FAIL
- 200.0 lbs x 2 reps
BP was 162 on the third set, but I thought I'd give it a go for one more and after the 4th set it was 164, so I took an extra rest. Got a set in, and rested for two minutes, then lost concentration and failed on what should have been a double. Gave it another shot 2 minutes later and got it.
** Pull up Lsit **
- 7 reps
- 15 reps
- 4 reps
- 7 reps
- 7 reps
15 Is a 1 rep pr, felt heavy on the following sets. Will shoot for 16 next time.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
Finally got 5x10. Time to up the weight.
** Push Press **
- 100.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 170.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps
- 200.0 lbs x 0 rep
- 200.0 lbs x 2 reps
- 200.0 lbs x FAIL
- 200.0 lbs x 2 reps
BP was 162 on the third set, but I thought I'd give it a go for one more and after the 4th set it was 164, so I took an extra rest. Got a set in, and rested for two minutes, then lost concentration and failed on what should have been a double. Gave it another shot 2 minutes later and got it.
** Pull up Lsit **
- 7 reps
- 15 reps
- 4 reps
- 7 reps
- 7 reps
15 Is a 1 rep pr, felt heavy on the following sets. Will shoot for 16 next time.
** One-Arm Standing Dumbell Press (+Mini Band) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
Finally got 5x10. Time to up the weight.
- Joined
- May 16, 2003
- Messages
- 16,942
- Reaction score
- 60
Thursday 10th November 2016
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
BP peaked at 158. 12 x 1 @ 165 next time.
** Barbell Squat (Reverse Light Band) **
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
First two sets felt heavy. Then the third set everything clicked and started to feel good. 275 next time.
** Good Morning **
- 175.0 lbs x 15 reps
- 175.0 lbs x 15 reps
- 175.0 lbs x 15 reps
Real nice..no problem loading hamstrings or driving hips forward.
** Plate Pinches **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
3 x 15 next time. Thumb skin is wearing down a bit.
** High Pull (Snatched Grip) **
- 135.0 lbs x 4 reps
- 145.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
BP peaked at 158. 12 x 1 @ 165 next time.
** Barbell Squat (Reverse Light Band) **
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 270.0 lbs x 10 reps
First two sets felt heavy. Then the third set everything clicked and started to feel good. 275 next time.
** Good Morning **
- 175.0 lbs x 15 reps
- 175.0 lbs x 15 reps
- 175.0 lbs x 15 reps
Real nice..no problem loading hamstrings or driving hips forward.
** Plate Pinches **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
3 x 15 next time. Thumb skin is wearing down a bit.
