Beware the Jabberwocky!

[liquid!]

LSD run
10k @ 155 HR

 

[liquid!]

Monday Jan. 7 [AM]

35min yoga

25 crunches
25 push ups
25 bw squats

foam roller - posterior chain

{weight 258.0}

 

[Donut62]

Those are some pimp ass shoes. My Do-Wins are ugly as fuck, red and white and look like clown shoes. But I grabbed them used for $40 on Ebay and can't live without them anymore.

 

[liquid!]

Thats a great deal!

I'm dying for them to get here, so I can ohs with them. I really lucked out finding those in a size 14. I'm counting my lucky stars ; P

 

[Zerocrew1984]

i noticed immediate stability in ohs. have fun!

 

[liquid!]

Monday Jan. 7

Warm up:
5 min rowing
hip twist, spiderman lunge walk, forward bends.

Double Jumps
4x3

OH Bb Lunge
45x5ea
95x5ea
115x5ea
135x5ea First time trying these. I liked the much better than regular bb lunges.

Power Clean
135x5
185x3
185x3 I don't have it this week. blah.
185x3
185x3

Speed Deadlift
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Bb Shrugs
315x20
315x20

I have no power at all this week. Well I have been running, so I'm sure thats zapped some of my energy.

PerWO: 4g CEE, 4g Beta-Alanine, 2.4g Lectinin,
PeriWO: 1 Tbs BCAAS, 1 Tbs CytoMax (1/4 serv.)
PWO: 1 serv WPI,
Later: 1 serv CDMI, ZMA, Fish Oil, Melatonin

 

[liquid!]

Tuesday Jan. 08

Warm up: 5 min jump rope & stretching.

Plyo-push ups:
bwx3
bwx3
bwx3
bwx3
bwx3

Floor Press:
135x5
185x5
225x3
235x3
245x2 no spotter
255x0 spotter touched the bar
245x1 got rid of spotter
245x1
245x1
245x1
245x1
245x1

BOR:
135x10
185x8
185x8
205x6
205x6
225x11 sloppy-style

Db Bench:
65x10
70x10
75x10


PerWO: 4g CEE, 2g Beta-Alanine, 2.4g Lectinin, 1g Arginine
PeriWO: 1 Tbs BCAAS, 1 Tbs CytoMax, I serv WPI, 4g Beta-Alanine.
PWO: 1 serv WPI,
Later: 1 serv CDMI, ZMA, Fish Oil, 3g Melatonin

 

[Zerocrew1984]

wtf, you are strong.

 

[liquid!]

I've decided to beef up the old bench. I'm really digging floor pressing, it forces me to use better form.

 

[AbdominalSnoman]

got rid of spotter

If this was performed forcefully it should be described and included as part of the workout imo. Nice lifting!

 

[liquid!]

Yeah... spotter toss for distance x1
I even gave him instructions, especially since I was floor pressing, that there was real no urgent need to help me out - just help me get it up when I'm stuck on the floor. Nope... he was ready like he was playing hot hands with the bar. So I gave him a Trump...."Your fired!"

I've also noticed I'm the only guy in the gym who still has sleeves on his shirts. It's like everyone has caught some sleeve eating virus....Hmmmm maybe I should get out the scissors and "free the guns."

 

[AbdominalSnoman]

Flannel is teh best for Seattle

 

[liquid!]

Friday Dec. 11

Warmup: spiderman lunge walk, bb complex,

Hassock Box Jumps
x3
x3
x3
x3 @ 3'2"

Hang Power Snatch
95x3
95x3
95x3
135x1
135x1
135x1
95x3 hang full snatch (fell over on #2):redface:

Overhead Squat
95x5 (snatch)
135x5
155x3
165x3 (btn press)
175x3
185x3
195x2 **10lb PR**
205x2 **20lb PR**


Front Squat
205x2
205x2
205x2
225x5
225x5
225x5

Bulgarian Split Squat (in socks)
bw x20 ea.

Stationary bike sprints
90sec. easy (resistance 1/2) /30sec. sprint (resistance maxed).................x4


Used my new pimping oly shoes for the first time...damn they are narrow. ..and very stable. I've finally started turning my feet out 45 degrees...much more comfortable. OHS were very slow reps at higher weights. Down slow, pause for a few seconds, and up. It took a little getting used to balancing in the new shoes....way better though.


PerWO: 4g CEE, 2g Beta-Alanine, 2.4g Lectinin, 1g Arginine
PeriWO: 1 Tbs BCAAS, 1 Tbs CytoMax, 4g Beta-Alanine.
PWO: 1 serv WPI, 2g CEE
Later: 1 serv CDMI, ZMA, B-50 complex, Fish Oil, 3g Melatonin

{weight 257.0} after breakfast

 

[Zerocrew1984]

told you

 

[Donut62]

WAR OLY SHOES! I guess there's a reason 80% of the IPF guys who don't have a monolift and multi ply wear them.

 

[Deleted member 130905]

Do Oly shoes really help that much? My birthday is on Tuesday, maybe, just maybe...

 

[Donut62]

Do Oly shoes really help that much? My birthday is on Tuesday, maybe, just maybe...

If you're used to squatting in running shoes or cross trainers it will be like Jesus has blessed your feet when squatting.

And nice hang snatches, btw. I bet falling over felt pretty cool, lol.

 

[Deleted member 130905]

Interesting...maybe I'll look in to them.

 

[liquid!]

I dropped my right arch playing basketball, so my right Achilles can cause me pain from being over-flexed repeatedly. I'd been slipping a heel lift in my right shoe ease up the stress when I squat. The heel lift oly shoes provides fixed that., ahhhhhhh..much better. The shoes are pretty narrow and are going to require some breaking in.

Since my hammies and lower back are so inflexible right now the allowed to reach a good depth without lumbar rounding or caving in at the bottom.

 

[liquid!]

Saturday Dec. 12

[AM] massage therapy appt. - "ahhhh"

[PM]

Jump Rope
5min/2min rest x6 (42min)

foam roller- legs and back

One-armed Db Clean/Push Press
65x1/3
70x1/3
75x1/3
80x1/3
85x1/3
90x1/3
100x1/3

Nautilus One-armed Pullup
x5 (heavy asst)
x5
x5
x5

Incline Bb Press
135x6
185x6
185x6
185x6

SOHP
135x10

Full Contact Twist
+25x10
+50x10
+50x10

Bb Curls
95x5
95x5
95x5


PerWO: 4g CEE, 2g Beta-Alanine, 2.4g Lectinin, 1g Arginine
PeriWO: 1.5 Tbs BCAAS, 4g Beta-Alanine.
PWO: 1 serv WPI, 2g CEE
2hr: sushi
Pre-bed: 1 serv CDMI, ZMA, B-50 complex, Fish Oil, 3g Melatonin