2015 Bilzerian Douche Bag's Overhead Log

1/8


sauna
5 minutes in sweats

BTN snatch grip press
115 x 5 x 5

DB press (standing, one arm, w/ Fat Gripz)
35 x 10 x 5

CoC gripper
#1 x 20 x 5

- RRBT Phase 1 Day 1

pec dec rear laterals
30 x 15 x 5

pec dec flys
30 x 15 x 5

tricep extension machine
50 x 15 x 5

rotator cuff stuff
in/out x 5 x 25 x 2

stretching/mobility
5 minutes

sauna/cold shower
15 minutes/2 minutes x 2


Notes

BW 169

Got a membership to a local gym basically because I'm crippled and want to use machinesfor the pump and the sauna for therapy. I'm on the lookout for birch branches so I can get real Russian in there.
 
Put me down for a 155 behind the neck strict press. I realized today because of my back I won't be able to get any heavy DBs into position.
 
sauna
5 minutes

parallel grip pull up
bw x 10 x 2
10 x 10 x 3

- Dead hang now, no tension at the bottom. Now that my shoulder feels healthier these are OK. Get much more of a stretch in the lats.

row machine (one arm)
90 x 10 x 5

DB preacher curl
25 x 15
30 x 15
25 x 15

curl machine
drop set
something x 15/15/15

CoC gripper #1
R x 20 x 4
R x 15
R x 5
L x 15 x 5
L x 10
L x 5
L x 10

- RRBT Phase 1 Day 2. I'm thinking about using the Trainer for my left hand. No sense in training it as hard as my right. It will never catch up. I've read that some guys don't even both training grippers with the weak hand.

- It feels good to be squeezing grippers again :icon_chee



Notes

BW 169.
 
Freestyler said:
I craiglisted for a kerosene heater. Picked up a little one and also have a table top dual infrared one on my work bench. The Kerosene heater is only a 16,000 btu but the heat is around 90 degrees. I come home and start both and normally wait about 30-40 minutes to go outside. I also use a little blow torch on my bar before lifting. Between those two, it normally takes the bite off enough to lift in somewhat comfort.
Click to expand...

I'll definitely have to look out for a kerosene heater. I like the blow torch on the bar idea too.

Oblivian said:
Anyhow, I use two space heaters but I have to make sure they are running for at least an hour before I go out. Today the temp is close to zero outside so it's probably around 20 degrees in the garage. I think the space heaters will get it up to around 30 degrees. I just layer up big time and lift quickly. It's cold enough today to where I'll probably only do one lift and the rest (assistance) indoors. 30 minutes in that is about all that I can take, but it isn't this cold most of winter.
Click to expand...

I think I also was not leaving the heater on for long enough before lifting. Maybe this will help. Unfortunately, where I live, we are just entering the hardest part of winter and it will be atleast 4 months before it clears up.
 
Clean and Jerk
95 lbs x 1
115 lbs x 1
135 lbs x 1
155 lbs x 1
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1

Snatch Assistance
Drop Snatch: 135 lbs x 1 x 6 sets
Snatch Grip Deads (Double Overhand): 235 lbs x 3 x 3 sets
Hang Power Snatch: 135 lbs x 5
*First time doing drop snatches with anything but the bar. Done in between sets of C+J.

Finisher
Heavy Bag: 10 minutes or so
*My conditioning is pathetic. Took three breaks during it.
 
Sorry guys. Been battling bronchitis all week and have been on the pond all week so my battle has only grown. I will get the front page updated sometime early this week. Ponds only freeze so many times in Ohio weather!
 
1/11


press
bar x 10
95 x 5
115 x 3
135 x 2
155 x 1
170 x 3
135 x 5
135 x 5

- BW x 3 is gotta be some sort of PR
 
BTN SG press
bar x 10 x 2
75 x 5
95 x 5
115 x 3
125 x 1
135 x 5 @ 10
145 x 1
95 x 5
95 x 5


BW 170
 
Should be up to date.

--Felt 100% better today- really think going to work helped. The whole sitting around shit got old. Should be back in the garage in the next couple days.
 
More playing around...

January 12th 2015

Sumo Deadlift

5x135
5x185
3x225
2x275
1x275
1x275

Notes: Kept it very light. Being smart sucks, but it's important at this stage. Live to fight another day and all that.

Hang Power Clean

5x45
5x3x95

Notes: Amazing how far off my timing was on this. The weight was nonexistent, but I missed twice because my timing wasn't there.

Clean Grip High Pull

5x95

Notes: If I have wrist pain I'll probably use this instead of the clean.

Aaaaandddd.....

Low Bar Back Squat

5x45
5x135
5x185

Notes: Yes, I'm stupid. No, I haven't been cleared to squat.
 
Squat
3x5x20
4x70
1x90
1x100
1x110
1x120
3x5x130 PR

Overall pretty decent. 2nd set, last one or two were tough, 3rd set, last three were really tough. Last strength cycle, I did this weight for one set of five with a belt.

Press
8x20
3-4x40
1x50
3x5x55 PR

Felt like I had good pop off the shoulders today.

Power Clean
2x3x50
2x60
2x2x71
4x2x60

I was not using my legs enough at the top and it was slower than I wanted so dropped to 60. These were much faster, I touched very high, and I was using both hips and legs equally at the top.
 
Snatch
95 lbs x 1
115 lbs x 1
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1 x 2 sets
160 lbs x 1 x 3 sets
155 lbs x 1 x 3 sets

Deadlift Assistance
Deficit (1.5") Speed Pulls: warmups then 305 lbs x 1 x 10 sets
Sumo Deads: 255 lbs x 5 x 3 sets
*All of this was in oly shoes. Deficit speed pulls were done with a stance and grip like cleans. Sumo pulls feel extremely awkward to me, so that is why the weight is so light.

Finisher
10-15 minutes
Bent Over Rows: 185 lbs x 15
 
As is obvious the behind neck press is a bitch to progress on and I don't have the best shoulders anymore so I have to be careful. Today I was frustrated and I tried them with 44lbs of chain. The chain didn't touch the ground at full extension and even though I only have 70lbs of regular weight going it was kinda fun. Ignore the quality of this photo; tinypic doesn't have an edit feature.

13z1t1h.jpg
 
Jan 14, 2015

Clean + Press

45x5*
80x5*
100x5
115x5
130x5

Deadlift

135x8
250x5*
300x5
350x5
400x5*

Paused Squat*

45x5*
135x3*
185x3
205x3
230x3x5

CGBP*

45X5*
95x5*
115x5*
135x3*
150x5x5
 
btn press
bar x 10
65 x 1
95 x 3
115 x 1
135 x 1
145 x 1
115 x 5
95 x 10

- Almost didn't even train. Just didn't feel like it early in the day. But by the time I was done working I got the itch. Did a little rep pyramid.

ring row
bw x 15

CoC grippers
L #1 x 10 x 10
R #2 x 5 x 4
R #1.5 filed x 5 x 10
R #1.5 x 6

- Kind of a cluster fuck of gripper choices today. I felt like my strength was coming back really quickly on Day 5 so I thought I could finish off Phase 1 with a #2, but after 5 sets it was apparent I wouldn't be able to continue with sets of if I wanted to finish the training in one session, and I really didn't feel like squeezing it all day. Right forearm is feeling a little beat up now.

forearm extensors
broccoli rubber band x around 100 reps

- Band around first knuckle. I think if the band is any further down the fingers it just puts undo stress on the joints.


BW 170
 
JRT6 said:
As is obvious the behind neck press is a bitch to progress on and I don't have the best shoulders anymore so I have to be careful. Today I was frustrated and I tried them with 44lbs of chain. The chain didn't touch the ground at full extension and even though I only have 70lbs of regular weight going it was kinda fun. Ignore the quality of this photo; tinypic doesn't have an edit feature.

13z1t1h.jpg
Click to expand...

I was playing with the idea of accommodating resistance on this specific lift too. It's generally pretty rough breaking it off the traps, but as soon as it makes it past that short sticking point, I find the lockout pretty smooth. So to take a little of the burden off of that starting position may be a good idea.

Might throw some Fat Gripz on the bar tomorrow.
 
Breaking it off the traps wasn't as hard as I thought it would be as opposed to straight weight. My sticking point with this set up is the top of my head and I actually rested the bar there for a moment on a first rep. I use the red grips on everything but the BNP. I tried them and I think it out my hands too far back but I will try them again. I leave them on the bar because the position they are in is where I always grip for bench and reg OHP. I use the blue grips on the swiss bar.
 
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