2015 Bilzerian Douche Bag's Overhead Log

[eastNYgoon138]

back extensions
bw x 50

squat
215 x 5
215 x 5
215 x 5

press
175 x 4 + F
175 x 3
175 x 3
175 x 3
175 x 3

- Shoulders are tired. Guess doing triples now.

hang power clean
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

 

[raptorjesus29]

4/25
Did the defranco thingy, the v rolls did not agree with my lowback, ended up tweaking it

4/28
Went light to see how back felt, was okay
Squat
3x3x100

Block Power Snatch
2x1x57

Snatch
5x2x40

4/30
Squat
3x5x145 PR

Said fuck it to upperbody work since I don't enjoy it

Clean and Jerk
5x1x80

These were overall pretty decent

 

[eastNYgoon138]

back extension
bw x 50

squat
235 x 5
235 x 5
235 x 5

- High bar, less hip pain but a little harder on the lower back. Did a few sets paused and my back does not like that.

I do have to say how much more natural high bar feels. It's a lot more enjoyable than low. I feel like I can just naturally sit into it, feel a good stretch and bounce up whereas with low bar I always felt like I was forcing something that just wasn't for me. High bar is fun.

press
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3



- Big volume PR. 5 minute rests for first 3 sets, 7 minute rests last 2.

chin up
bw x 10
one arm x 1/2 rep
one arm long negative x 1



Notes

BW 175

 

[Oblivian]

I forgot to record this from Friday. I think I remember the amounts, but not positive. This was also the first day back in oly shoes, and I did have discomfort by the end of the session.

Snatch
95 lbs x 1 + drop snatch
115 lbs x 1 + drop snatch
125 lbs x 1 + drop snatch
135 lbs x 1
145 lbs x 1
150 lbs x 1
155 lbs x 1
160 lbs x 1
165 lbs x 1
170 lbs x 1
175 lbs x fail
175 lbs x 1

Squats
135 lbs x 3
185 lbs x 3
225 lbs x 3
275 lbs x 3
325 lbs x 3
365 lbs x 3
405 lbs x 1
*My toe started hurting a lot towards the end, so I cut it short.

 

[eastNYgoon138]

back extension
bw x 50

squat
245 x 5
245 x 5
245 x 5

- High bar. Felt good. No hip pain. Slight back discomfort.

press
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3



- Volume PR. 10-lbs over bodyweight. Right shoulder is really starting to lag.

power clean
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3 + 1 front squat

- Ugly reps lol Pulling from the floor is still tentative. Front squat hurt my hip a little.



Notes

BW 176

 

[JRT6]

I remembered an article recently that was on T-nation where Tib said you can work a body past two days in a row if you really rep it out on the second day. I used to this in a way doing BW stuff so I'm giving the plan a shot with weights and bodyweight if I'm strong enough for the required reps. So far so good.

 

[raptorjesus29]

Squats
3x5x20
2x5x70
1x100
1x120
1x130
1x140
3x5x147

Tough but I was amped for today, thanks to Motorhead, Ace of Spades.

Clean and Jerk
2x3x20
2x2x40
1x60
1x70
1x80
1x85
1x90
1x95 PR

[YT]MaS47cvQ8-I[/YT]

Attempted 100 but messed it up

[YT]l898l5CGpZ4[/YT]

 

[JRT6]

I'm playing ultimate frisbee this summer and I don't want leave a quad on the field so I've started sprinting already. My legs are fried and this is not the same as resisted sprints like hill sprints. A true full out Sprint is risky. I'm amazed how age has affected this fundamental human skill.

 

[raptorjesus29]

I'm playing ultimate frisbee this summer and I don't want leave a quad on the field so I've started sprinting already. My legs are fried and this is not the same as resisted sprints like hill sprints. A true full out Sprint is risky. I'm amazed how age has affected this fundamental human skill.

If you don't mind me asking, how old are you? And have you done sprints as you have aged?

 

[raptorjesus29]

elbow was still not 100% but better than tuesday so did powers

Snatch complex of pull or halt at hip + power snatch
fuckton at 40

spent over an hour on this. really focused on not making my snatch an embarrassment and keeping it close. From looking at the video, I feel there are two problems. 1) my arms do not bend soon enough after the 2nd pull so the bar has to loop and 2) my feet move too far back. I am gonna try and work on these things.

May do a meet on June 16th.

 

[eastNYgoon138]

press
190 x 3
190 x 1 + F
190 x 2
190 x 1
190 x 1



- Close to 20-lbs over BW

good morning
95 x 10
95 x 10
95 x 10

grippers
SM x 2
SM ext x 30 seconds

wrist roller
25 x 1 x 5
GHD sit up
bw x 10 x 5


Notes

BW 173. Missed a meal or two past few days and drinking shakes. Just been feeling so shitty, no appetite.

 

[JRT6]

If you don't mind me asking, how old are you? And have you done sprints as you have aged?

I'm 44. I have sprinted but not all out of flat ground. I have a hill I call Mt. Motherfucker that I can go nuts on without blowing quad or hammy. If I do this ultimate frisbee I'm going to have work into sprinting because I am way to slow to not go full speed.

 

[raptorjesus29]

I'm 44. I have sprinted but not all out of flat ground. I have a hill I call Mt. Motherfucker that I can go nuts on without blowing quad or hammy. If I do this ultimate frisbee I'm going to have work into sprinting because I am way to slow to not go full speed.

I see. Yeah it seems like you will have to work into it but be careful, don't want to get hurt.

Lost 5 fucking lbs in ten days since I just ate by feeling, FML. Also got to sleep at 4, so I need to get back to not fucking around.

Squat
3x150 Belt

didn't want to gut out the 5.

Power Clean and Jerk
4x1x70

Pull
2x2x143

Press
5x120lbs
5x125lbs
5x130lbs

 

[raptorjesus29]

Clean and Jerk
3x3x20
2x2x40
2x50
1x60
1x70
1x80
1x85
1x87
1x90
1x95
0x100 Didn't get under
0x100 Missed Jerk in front
0x100 Missed Jerk behind
1x100 PR

[YT]BhPb9ddy-XQ[/YT]

Bench
10x45lbs
5x135
3x185
3x205
2x205

 

[raptorjesus29]

So at this point I don't think I can get anything more out of 3x5, so I had to step it up to 5x5. These suck. But on the bright side, I did these with 10 more kilos than I have ever done 5x5 before.

Squat
3x5x20
5x70
1x100
1x120
1x130
1x140
1x155 Belt
5x5x125 Belt

Power Clean
5x1x70

Easing into more volume

RDL
5x70

Made my knees feel like a million bucks.

I am omitting overhead work right now so my elbow can heal up, we will see how long it takes.

 

[eastNYgoon138]

45 degree back extensions
bw x 25
bw x 25

press
bar x 10
95 x 5
135 x 3
155 x 1
175 x 1
190 x 1
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1

press lockout
135 x 1
185 x 1
205 x 1
220 x 3

- This is really the first time I've ever done press lockouts with the intent on using regularly afterwards. One triples felt like enough for the day. Third rep was tough and they feel very stressful overall.



one arm chin up
bw x 1

- Getting a little rough on my bad shoulder the past few times I've done these. I think it's time to drop them entirely in order to stay healthy.

chin up
bw x 27

- Matches my rep max again. I feel stuck at this number.

plank
1 minute on, 1 minute off x 10 minutes



Notes

BW 171. I lost about 5-lbs this week and with all the walking I've been doing, at least 5 miles a day, I expected as much. My strength is down a little too. All I can do is try to eat more calorically dense foods. Been hitting the Breyers ice cream twice a day, hitting up the diner for a double patty breakfast burger and fries before work. It aint cutting it. Might have to start drinking more milk or something.

Work itself was fairly uneventful the past couple of days. I've just been trying to fall into everyone else's routine. Locking gates at appropriate times. Patrolling certain sections of the park when people are likely to be breaking the rules. Learning security/radio codes etc. I already feel pretty comfortable in my position. Yesterday was especially awesome. I got to drive deep into the park (we patrol at least 23,000 acres) in the truck then foot patrol a very remote section by myself. It was a beautiful day. I cleaned up a ton of trash in some of the more beautiful sections which I think is important. Preserving the natural beauty and creating a pleasant experience for visitors, especially visitors dedicated enough to venture out that deep into the woods, is really gratifying for me. I told my wife the other night that I'm having trouble finding the words to describe how fulfilling and how happy this job makes me. I arrive to and leave from work with a huge smile on my face.

 

[JRT6]

That's awesome. I'm an unabashed tree huuger.

 

[JRT6]

I'm going to have do a video soon just so I can contribute to the thread.

 

[raptorjesus29]

Really happy to hear that you like your job, man!

Squat
3x5x20
5x70
1x100
1x120
1x130
1x140
4x150

Clean
3x20
2x2x40
2x60
1x70
1x80
1x90
1x95
1x100
3x0x105

Close. Pulled high but I jumped back too much and didn't get my elbows around fast enough.

5x2x80

focused on fast elbows and jumping out, not back.

 

[JRT6]

Played my first ultimate Frisbee game yesterday and I felt like a kid again. I haven't had to sprint repeatedly since I stopped playing in the USTFL in my mid 20's. The good thing is I'm in shape enough to always be sprinting to make up for my slow speed. The bad thing is I am slower than ever and really friggin sore right now. I'm excited about having a new goal for my conditioning.