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- Jul 20, 2006
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I have trouble pressing two times a week for an extended period of time. Was you second push Westside DE stuff?
Beware the Jabberwocky!
- Thread starter liquid!
- Start date
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
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- 0
^ Yeah
push 1 - Flat Bench, Dips, BOR
Push 2 - OHP (or Push Press), DE Bench, Face Pulls
I could alternate weekly, but I think I'll slide all ohping to sqt day. Then I'll just find a home for DE Bench, maybe it could serve as an antogonist movement on pull day. I couldn't keep up lifting 4 days a week. I'm not able to sleep enough and I was starting to take naps after work.
push 1 - Flat Bench, Dips, BOR
Push 2 - OHP (or Push Press), DE Bench, Face Pulls
I could alternate weekly, but I think I'll slide all ohping to sqt day. Then I'll just find a home for DE Bench, maybe it could serve as an antogonist movement on pull day. I couldn't keep up lifting 4 days a week. I'm not able to sleep enough and I was starting to take naps after work.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
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^ Thanks FATKID
Warm up:
-5min. jump rope
-stretch: calves, hammys, cat, spiderman, buttkickers.
-10 box jumps
-10 lateral box jumpovers
-10 box jumps
-10 lateral box jumpovers
Back Squat: between reg and wide stance (wanted to avoid any pelvic tilting at the bottom)
135x5
225x5
275x5
265x5
265x5
255x5
255x5
I usually do 1-3 reps, so I wanted to add a little volume. I thought I could do 5x5 @275, but not today. I was rounding after the 3rd rep so I dropped down. My sticking point is 1/2 way up, so I guess my quads are the weak link (maybe some banded box sqts next). I think my legs are the weak link when DLing also, I tend to lift with my back.
Db Bulgarian Split Squats
50s x5
55s x5
60s x5
Standing Cable Crunch - rope @ lat pulldown station
125x10
140x10
140x10
Good Morning - wide stance, hands in on bar, tight arch.
175x5
175x8 - got bar a little lower, felt better.
175x8
Box Pistols
bwx2 R; bwx2 L (low bench)
bwx5 R; bwx5 L (bench just above parallel)
bwx1 R; bwx1 L (low bench)
PWO: ATW Rejuvenix-41; taurine, glutamine, creatine complex; ZMA; Udo's Oil; Fish Oil; & Greens+.
Warm up:
-5min. jump rope
-stretch: calves, hammys, cat, spiderman, buttkickers.
-10 box jumps
-10 lateral box jumpovers
-10 box jumps
-10 lateral box jumpovers
Back Squat: between reg and wide stance (wanted to avoid any pelvic tilting at the bottom)
135x5
225x5
275x5
265x5
265x5
255x5
255x5
I usually do 1-3 reps, so I wanted to add a little volume. I thought I could do 5x5 @275, but not today. I was rounding after the 3rd rep so I dropped down. My sticking point is 1/2 way up, so I guess my quads are the weak link (maybe some banded box sqts next). I think my legs are the weak link when DLing also, I tend to lift with my back.
Db Bulgarian Split Squats
50s x5
55s x5
60s x5
Standing Cable Crunch - rope @ lat pulldown station
125x10
140x10
140x10
Good Morning - wide stance, hands in on bar, tight arch.
175x5
175x8 - got bar a little lower, felt better.
175x8
Box Pistols
bwx2 R; bwx2 L (low bench)
bwx5 R; bwx5 L (bench just above parallel)
bwx1 R; bwx1 L (low bench)
PWO: ATW Rejuvenix-41; taurine, glutamine, creatine complex; ZMA; Udo's Oil; Fish Oil; & Greens+.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
6.5 mile jog - 60 min (HR 155-165)
My glutes and hammys were pretty sore. No kick at all in my stride. Hills and stairs made me unhappy.
PWO:
2 serv: Powdered Gatorade (orange)
1 serv: MPI (orange)
1/2 serv: Taurine, Glutamine, Creatine Complex (orange)
My glutes and hammys were pretty sore. No kick at all in my stride. Hills and stairs made me unhappy.
PWO:
2 serv: Powdered Gatorade (orange)
1 serv: MPI (orange)
1/2 serv: Taurine, Glutamine, Creatine Complex (orange)
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
PreWO: Greens+
Warm up:
-5 min statonary bike - my hammys are pretty sore.
-Ham stretch, Spidermans, buttkickers
Chins:
bwx5 neutral grip
bw+25x3 underhand
bw+25x3 overhand
bw+35x2 neutral
DE Deadlift: (using 35lb plates w/ mini-bands tripled)
115x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Zercher DL (using 35lb plates)
185x5
205x5
225x5
Standing Cable Crunch: (rope @ lat pulldown station)
140x10
155x5
155x8
Db Suitcase DL to Side Bend:
100x5
100x5
100x5
Reverse Cable Side Bend:
100x10
100x8
100x10
Chins: bw x5
PWO: 1/2 ATW Rejuvenenix-41; 1/2 ATW MPI; ATW Taurine, Glutamine, Creatine Complex; ZMA; and Melatonin
Warm up:
-5 min statonary bike - my hammys are pretty sore.
-Ham stretch, Spidermans, buttkickers
Chins:
bwx5 neutral grip
bw+25x3 underhand
bw+25x3 overhand
bw+35x2 neutral
DE Deadlift: (using 35lb plates w/ mini-bands tripled)
115x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Zercher DL (using 35lb plates)
185x5
205x5
225x5
Standing Cable Crunch: (rope @ lat pulldown station)
140x10
155x5
155x8
Db Suitcase DL to Side Bend:
100x5
100x5
100x5
Reverse Cable Side Bend:
100x10
100x8
100x10
Chins: bw x5
PWO: 1/2 ATW Rejuvenenix-41; 1/2 ATW MPI; ATW Taurine, Glutamine, Creatine Complex; ZMA; and Melatonin
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
PreWO: Greens+
Warmup:
-static stretc: hips, hammies, calves, tris, shoulders.
-cat stretch, spidermans, pushups, facepulls, rdl.
~*~*~
SOHP
~*~*~
135x5
155x5
165x5 last two push press (10lb PR)
~*~*~*~*~
Push Press
~*~*~*~*~
185x3
205x3
215x1 jerked a bit. (10lb PR) Didn't dip enough before the push. Pressed it up though.
225x1 hELL yES!!! (20lb PR) - it went up real easy.
BOR
205x5
205x5
205x5
205x5
205x5
Bench
185x5
205x5
225x5
205x5
185x5
Saxon Side Bends - 15x10; 20x8; 25x6
Bent Delt Row - 15x10; 20x10; 25x6
PWO: 1/2 serv. ATW Rejuvenix-41; Glutamine, Creatine, Taurine Complex; ZMA; Melatonin; 1/2 serv. ATW MPI
Warmup:
-static stretc: hips, hammies, calves, tris, shoulders.
-cat stretch, spidermans, pushups, facepulls, rdl.
~*~*~
SOHP
~*~*~
135x5
155x5
165x5 last two push press (10lb PR)
~*~*~*~*~
Push Press
~*~*~*~*~
185x3
205x3
215x1 jerked a bit. (10lb PR) Didn't dip enough before the push. Pressed it up though.
225x1 hELL yES!!! (20lb PR) - it went up real easy.
BOR
205x5
205x5
205x5
205x5
205x5
Bench
185x5
205x5
225x5
205x5
185x5
Saxon Side Bends - 15x10; 20x8; 25x6
Bent Delt Row - 15x10; 20x10; 25x6
PWO: 1/2 serv. ATW Rejuvenix-41; Glutamine, Creatine, Taurine Complex; ZMA; Melatonin; 1/2 serv. ATW MPI
- Joined
- Jul 20, 2006
- Messages
- 3,308
- Reaction score
- 0
nice pressing - great PR
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
^ I was very happy about the 2-wheeled PP. Thanks Man
PreWO: 1/4 serv. ATW Rejuvenix-41, Greens+, & water.
Warm up: Hammy, quad, hip stretch, spidermans, buttkickers, skipping.
Low Box Squat: (box half way from floor to the knee)
135x5
185x5
205x5
225x5
245x5
265x3
275x1
One Legged Bb RDL:
135x5
225x5
225x5
Cable Ab Crunch (lat pulldown station)
140x10
140x10
140x10
Bb Bulgarian Split Squats:
50s x5
50s x5
50s x5
PWO: ATWRejuvenix-41, Glutamine, Taurine, Creatine Complex;
Before bed: ATW MPI, Fish Oil, ZMA, Melatonin
PreWO: 1/4 serv. ATW Rejuvenix-41, Greens+, & water.
Warm up: Hammy, quad, hip stretch, spidermans, buttkickers, skipping.
Low Box Squat: (box half way from floor to the knee)
135x5
185x5
205x5
225x5
245x5
265x3
275x1
One Legged Bb RDL:
135x5
225x5
225x5
Cable Ab Crunch (lat pulldown station)
140x10
140x10
140x10
Bb Bulgarian Split Squats:
50s x5
50s x5
50s x5
PWO: ATWRejuvenix-41, Glutamine, Taurine, Creatine Complex;
Before bed: ATW MPI, Fish Oil, ZMA, Melatonin
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
Warmup: 5 min stationary bike
~*~*~*~*~*~*~*~*~
Burpees x 100 = 7:17
~*~*~*~*~*~*~*~*~
Seated Barbell Incline Press (Wassung Style - 85 degrees)
85x5
115x5
135x5
155x3
155x4
Bb Cuban Press
45x8
55x8
65x6
Face Pulls
80x15
80x15
70x15 w/ pause
PWO: Rejuvenix-41 w/ Taurine, Glutamine, Creatine Complex.
Those burpees were killer I've been coughing up lung since. Going out for a burger.....and a strong ass microbrew. That should set me right.:wink:
~*~*~*~*~*~*~*~*~
Burpees x 100 = 7:17
~*~*~*~*~*~*~*~*~
Seated Barbell Incline Press (Wassung Style - 85 degrees)
85x5
115x5
135x5
155x3
155x4
Bb Cuban Press
45x8
55x8
65x6
Face Pulls
80x15
80x15
70x15 w/ pause
PWO: Rejuvenix-41 w/ Taurine, Glutamine, Creatine Complex.
Those burpees were killer I've been coughing up lung since. Going out for a burger.....and a strong ass microbrew. That should set me right.:wink:
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
PreWO: Greens+
Warm up: foam roller posterior chain and quads, hammy and hip stretching, buttkickers, high knee running, skiping, spidermans, and bb complex x1.
Power Cleans
135x5
185x5
Deadlift
225x5
315x5
375x5
405x1
405x1
405x1
405x1
OHS / Bb Snatch
45 OHS x10
95 Bb Snatch x10
95 OHS x10
115 Bb snatch x8
115 OHS x10
135 Bb Snatch x6
135 OHS x10
Side Bends 110x10
Standing Ab Crunch 155x10
Rev Cable Side Bends 100x10
AVG. Band GM x 100 ouch....
PWO: ATW Rejuvenix-41 w/ creatine, glutamine, taurine complex; ZMA; and Melatonin.
I'm having a hard time getting under the bar with barbell snatches (db snatches and cleans too). Once I've pulled it over my head I'm not able to get down fast enough so I'm pressing out the last few inches. I'll have to keep working on that. I'm not 100% sure where my hands should be on the bar either. It felt cofortable with my middle finger on the outer ring.
Warm up: foam roller posterior chain and quads, hammy and hip stretching, buttkickers, high knee running, skiping, spidermans, and bb complex x1.
Power Cleans
135x5
185x5
Deadlift
225x5
315x5
375x5
405x1
405x1
405x1
405x1
OHS / Bb Snatch
45 OHS x10
95 Bb Snatch x10
95 OHS x10
115 Bb snatch x8
115 OHS x10
135 Bb Snatch x6
135 OHS x10
Side Bends 110x10
Standing Ab Crunch 155x10
Rev Cable Side Bends 100x10
AVG. Band GM x 100 ouch....
PWO: ATW Rejuvenix-41 w/ creatine, glutamine, taurine complex; ZMA; and Melatonin.
I'm having a hard time getting under the bar with barbell snatches (db snatches and cleans too). Once I've pulled it over my head I'm not able to get down fast enough so I'm pressing out the last few inches. I'll have to keep working on that. I'm not 100% sure where my hands should be on the bar either. It felt cofortable with my middle finger on the outer ring.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
Yeah I probably could, but I wanted to see if I could get 405x1x5. I didn't get the last one, as I'm pretty sure I would've had the ratchet it up a bit. I've been trying to work on my form. I feel like I use my back too much and just stiff leg 'em up when they get heavy.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
To the track:
1 mile jog warmup
Circuit: in the grass - no shoes
20x Db Swings 65lbs
15x Pushups
10x Burpees
Spint 110 yards
x3
Circuits are soooo much harder than they look on paper. Damn my legs were dead for the sprints.
PWO: ATW Rejuvenix-41 w/ creatine, gluttine, turine complex; ZMA.
1 mile jog warmup
Circuit: in the grass - no shoes
20x Db Swings 65lbs
15x Pushups
10x Burpees
Spint 110 yards
x3
Circuits are soooo much harder than they look on paper. Damn my legs were dead for the sprints.
PWO: ATW Rejuvenix-41 w/ creatine, gluttine, turine complex; ZMA.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
We are starting from different ends ends of the spectrum. I 'm a relative weakling who grew up swimming, whereas you probably started liftings cars over your head at ten. To equal your power I'd need a healthy dose of gamma radiation. Then lookout - liquid! smash...and out burpee you to..haha.
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
PreWO: 1/2 serv. ATW Rejuvenix-41 and Greens+
Warmup: Pushups, facepulls, towel tri and shoulder stretch, various cable pulls, and hanging.
Chins - bwx7
Bench
135x5 (4 sec pause)
185x5 (4 sec pause)
205x5
225x5
225x5
205x5
185x5 (4 sec pause)
Floor Press
135x5
185x5
185x4
185x5
BOR
185x5
185x5
185x5
185x5
185x5
Dips
bwx7
bwx7
bwx6
Cubans - 45x10x2
Saxons - 15x10x2
Curlz - 40x5, 45x5
Waiter walk - (one arm) 100lb up & down a flight of stairs
PWO: 1/2serv. Rejuvenix-41 w/ creatine, glutamine, taurine complex; 1 serv MPI; ZMA; Melatonin
Warmup: Pushups, facepulls, towel tri and shoulder stretch, various cable pulls, and hanging.
Chins - bwx7
Bench
135x5 (4 sec pause)
185x5 (4 sec pause)
205x5
225x5
225x5
205x5
185x5 (4 sec pause)
Floor Press
135x5
185x5
185x4
185x5
BOR
185x5
185x5
185x5
185x5
185x5
Dips
bwx7
bwx7
bwx6
Cubans - 45x10x2
Saxons - 15x10x2
Curlz - 40x5, 45x5
Waiter walk - (one arm) 100lb up & down a flight of stairs
PWO: 1/2serv. Rejuvenix-41 w/ creatine, glutamine, taurine complex; 1 serv MPI; ZMA; Melatonin
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
PreWO: Greens+
Warm up:
-5 min stationary bike
-hammy stretch, hip stretch, forward bends, leg swings, spidermans, buttkickers, stiff leg run.
-10 box jumps
-10 heavybag jumpovers (one leg)
-10 depth jump to tuck jump
-20 heavybag jump overs
Chins
bw x7
Back Squat
135x8
185x8
225x3
265x3
315x1 (10lb PR) Woo Hoo!!!! 3 wheels!
1 1/4 Squats (pause @ bottom, 1/4 up, and bottom)
185x3
185x3
185x3
205x3
225x3 - my eyes were as pink as if I were in a touring funk band.
Push Press
135x20
Tabata Front Squat
85lbs x8x8 - my back is fried.....
PWO: ATW Rejuvenix-41 w/ creatine, glutamine, and taurine complex; ZMA; epsom salt bath, fish oil, 1/2 serv ATW Milk Protien Isolate, and mellatonin.
I'm finally positioning the bar lower on my back since I've moved my hands in, this has made a big difference.
Warm up:
-5 min stationary bike
-hammy stretch, hip stretch, forward bends, leg swings, spidermans, buttkickers, stiff leg run.
-10 box jumps
-10 heavybag jumpovers (one leg)
-10 depth jump to tuck jump
-20 heavybag jump overs
Chins
bw x7
Back Squat
135x8
185x8
225x3
265x3
315x1 (10lb PR) Woo Hoo!!!! 3 wheels!
1 1/4 Squats (pause @ bottom, 1/4 up, and bottom)
185x3
185x3
185x3
205x3
225x3 - my eyes were as pink as if I were in a touring funk band.
Push Press
135x20
Tabata Front Squat
85lbs x8x8 - my back is fried.....
PWO: ATW Rejuvenix-41 w/ creatine, glutamine, and taurine complex; ZMA; epsom salt bath, fish oil, 1/2 serv ATW Milk Protien Isolate, and mellatonin.
I'm finally positioning the bar lower on my back since I've moved my hands in, this has made a big difference.
- Joined
- Jul 20, 2006
- Messages
- 3,308
- Reaction score
- 0
Nice PR - good work
liquid!
mens rea
- Joined
- May 24, 2007
- Messages
- 1,438
- Reaction score
- 0
Hiking-
Granite Mountain: 3:50 hrs (2hrs up, 10min at top, 1:40 down)
8.6 miles
4,000ft gain
This was one of the best hikes I've done in years. It was a challenging, but not miserably hard. The terrain changed several times, giving the distinct feeling that we were some place else, breaking up the monotony of a 2 hr climb.
One mile in the trail steadily climbed with aggressive switchbacks. Halfway up the trees thinned out and we entered some low clouds. This felt much the same as the Pacific coast on a misty day (ie: the Goonies), as if we were inside a snow globe. Visibility was limited from the peak.
Just past halfway - entering the clouds
Cloudy day at the Ranger Station. Two parks interns were staying at the firetower for the weekend. They were given this task as a vacation from normal duties. Talk about a room with a view. Volunteers normally man at the tower.
PeriWO: Greens+ bar, apple, trail mix, sipped on ATW Rejuvenix-41 on the way up. I was sweating like a pig and needed some carbs. I hadn't recovered from the previous sqt workout yet.
PWO: A mountain of sushi!
Granite Mountain: 3:50 hrs (2hrs up, 10min at top, 1:40 down)
8.6 miles
4,000ft gain
This was one of the best hikes I've done in years. It was a challenging, but not miserably hard. The terrain changed several times, giving the distinct feeling that we were some place else, breaking up the monotony of a 2 hr climb.
One mile in the trail steadily climbed with aggressive switchbacks. Halfway up the trees thinned out and we entered some low clouds. This felt much the same as the Pacific coast on a misty day (ie: the Goonies), as if we were inside a snow globe. Visibility was limited from the peak.
Just past halfway - entering the clouds
Cloudy day at the Ranger Station. Two parks interns were staying at the firetower for the weekend. They were given this task as a vacation from normal duties. Talk about a room with a view. Volunteers normally man at the tower.
PeriWO: Greens+ bar, apple, trail mix, sipped on ATW Rejuvenix-41 on the way up. I was sweating like a pig and needed some carbs. I hadn't recovered from the previous sqt workout yet.
PWO: A mountain of sushi!
