LEGIO PROELIUM -- LT'S GoDL and Overhead Team Log

[Gingervitis]

Log:

1/9/13

Power Snatch
40x3x2
50x3x2
60x3x2
65x3x2
70x3x2

- got a really painful welt on my hip on the first rep on my last set of snatches, that set was very fun to say the least. Got them all though

Power Clean and Jerk
50x2x2
60x2x2
70x2x2
80x2x2
85x2
90x2

- jerks were a little sloppy today but cleans were decent. Knee was fine on jerks today though

Back Squat
120x5x2

My next comp is now a month away apparently: February 9th


Also on a related note the group of guys I got interested in powerlifting and have been training them since (including my brother) are now officially signing up for their first comp on March 16th. Really looking forward to see how they do.

I'll get a form check video in for ohp on saturday just to make sure everything is in order.

 

[toonie]

Thursday, January 10, 2013

Squat (high bar)
-oly shoes, rehbands-
44x10 x2 sets
154x5 x2 sets
220x5
264x3
-belt-
308x1
325x1 x10 sets

Press
44x10 x2 sets
88x5
110x3
125x4 x4 sets

Romanian Deadlift
220x5 x3 sets

Face-pulls
SUMNx20 x3 sets

Hanging Leg Raise
BWx10 x3 sets
--

A little pooched today. Quick SMR to start as usual.

Squats felt strong for the first 4 singles or so. Next 5 were tough. Last one flew up though.

Messed around with some clean and jerks with 60kg before the pressing. Was showing some buddies technique.

Easy pressing.

Super-set the RDLs, face pulls, and ab work.

Going out snowboarding for the next three days. Intentions to get into a fitness club near the resort I'm staying at to get some upper body work (bench, press and accessory). Will save the lower body work for Monday.

 

[tekkno]

From my log:

10/01/2013

Back squat
5x20kg
5x20kg
3x45kg

5x60kg
5x60kg
5x60kg

Good-mornings
5x35kg

10x45kg
10x45kg

Notes:
This workout was a short one. My back is bothering me again. Did the squats as I was supposed to do them. However on the last set I almost lost my balance at a rep. Scary moment. I tried to continue but I felt worse with every set so I decided to stop after the third set during goodmornings.

Furthermore I went to a blacksmith to change the diameter from a couple standard plates in order to use them with my olympic barbell.

Lastly I tested my posture doing the front squat. Elbows need to be higher than they are right know but form is improving. Here is the vid. I might add front squat in my program.

[YT]vyj_fZeMG1g[/YT]

 

[K1 Hughes]

From the log:

Last nights workout:

Squat

BWx5
45x5
135x5
155x5
185x5
210x5x2
135x10

Work sets felt good, but I could tell I was cutting the squats a little high on the last 2 reps of my second work set, so I lowered the weight and focused on maintaining technique. I'm too new to this to develop bad habits for the sake of ego.

Bench Press

45x5
125x5
135x5
155x5
185x5
225x5x3 (Needed assistance on the last rep)

Bench felt good, one of the lifts I'm more comfortable with.

Deadlifts

45x5
135x5
185x5
225x5
245x5
280x5

Coming along, I feel a lot better about my deadlift technique lately.

 

[sotacram]

^^^ Wow, that's a lot of activity for one night. Good work!

Ended the week with some light work due to an event tomorrow. Looking forward to next week.

 

[LegioTitan]

From earlier today.

Friday, JAN 11, 2013

Deadlift, for Speed

DL:
330#(65% TM) 5x2 + 1x3

Snatch Grip DL, 4" blocks:
275# 3x12 --H

HBBS, no belt or wraps:
225 3x8 --H



BB Shrug:
295# 4x8

Back Raise:
70 Reps

Lat Pulldown:
135 4x10, 105 1x20

Rollout, knees:
BW 4x15


--Pulling felt great. I'm surprised with how slow it looks because it really felt like I was moving. Tried to work on my set up and avoid pushing the bar forward before I initiate. I was doing a good job until the very last set. I wasn't planning on doing three on the last set but I just can't be held responsible for my actions when certain Rage songs are blasting.

--Snatch grip was just rough man. Mid back and glutes pretty fried. Good stuff there. Just made a bump to 55% of TM, Will try to make another 5% jump again and probably reset.

--Squats were pretty challenging. Probably time to reset there.

--BW when training 173.

 

[LitteringAnd]

Legio did we ever get a replacement team member?

Also I'm digging the Soggy Bottom Boys training music you had going.

 

[Gingervitis]

From the past 2 days:

1/11/13

Press
40x5x2
50x3
60x1
65x1
70x1

- everyone was pressing for max for shits at the start of practice so I joined in. Stopped at 70 cause I remembered I have 531 pressing tomorrow but 70 went up well.

Snatch
40x3x2
50x3x2
60x3x2
70x3x2
75x1,0
75x0

- the welt on my pubis made every attempt to bring my hips forward hurt like hell and really threw off my form. Called it quits after 75

Clean and Jerk
50x2x2
60x2x2
70x2x2
80x2x2
90x2x2
100x2
105x1

- 100 for a double felt easy so coach said to go 105 for a single. I ended up under pulling and caught it in a shitty position. Even so I managed to stand up with no problem and then the jerk was solid. I know I have 110 in me now at least

Front Squat
50x5
70x5
90x5
105x5

1/12/13

Press
40x5x2
50x3
58x3
65x3

- note to self, don't press to a max (or near) and then expect to press well the next day

Close Grip Bench
70x5x5

Lat Pulldown
100x10
120x10x4

Rear Delt Raises
15x20x3

Did some tricep work and some hammer curls after, got real swole

Bench and overhead press are going up steadily so I'll be able to contribute some pr's soon enough. Won't be testing deadlift for some time though, at least not until after the comp in february

 

[LitteringAnd]

Saturday 1/12/13

BW - 176

University Gym



Bench Press
45x5
95x5
145x5
170x5
190x5
190x5
190x10
170x5
145x10

Strict Press
115x8
95x8
95x8

Rope Pushdowns
90x10
80x10
80x10

EZ Curls
60x3x10

DB Lateral Raises
20x10
20x10
15x15

Rope Pushdowns
70x3x10

DB Curls
30x2x10

 

[LegioTitan]

Legio did we ever get a replacement team member?

Also I'm digging the Soggy Bottom Boys training music you had going.

Thanks for the reminder man. I had to reach out to the other captains and get input on how they wanted to do reserves. Just need to hit up KT now.

 

[K1 Hughes]

Hey Legio, I was wondering how you (and everyone else) felt about setting some dates (like once a month or every 6 weeks) to test our maxes?

Could be good to keep us motivated in the short term, and we could get a good idea of the teams progress and form checks, etc.

 

[LitteringAnd]

Hey Legio, I was wondering how you (and everyone else) felt about setting some dates (like once a month or every 6 weeks) to test our maxes?

I personally feel like this is not a good idea. I had some issues with this in the past as a newb where I was wanting to retest my max every four to six weeks and it was a negative thing for me. It is much better to build stength than test it. I plan on working my ass off on the deadlift for the next six months (and beyond) and when I finally test my max it will be a huge one. Look at guys like toonie, cratos, calvus, ect... who rarely test their maxes but when they do they have huge pr's.

 

[K1 Hughes]

I personally feel like this is not a good idea. I had some issues with this in the past as a newb where I was wanting to retest my max every four to six weeks and it was a negative thing for me. It is much better to build stength than test it. I plan on working my ass off on the deadlift for the next six months (and beyond) and when I finally test my max it will be a huge one. Look at guys like toonie, cratos, calvus, ect... who rarely test their maxes but when they do they have huge pr's.

Fair enough, nevermind then haha

 

[LitteringAnd]

Fair enough, nevermind then haha

I think the videos, form checks, and highlighting rep pr's would be a good idea. And hell Legio and everyone else might disagree with me and you guys can do what you want, but I just know that that is not something that works for me.

 

[K1 Hughes]

From the log:

Todays work:

Squat

BWx5
45x5
115x5
135x5
185x2
215x5x3

Need to work on my breathing a bit more, but these felt really good.

Press

45x5
45x5
75x5
95x5
110x5x3

Deadlifts

135x5
185x5
275x2
285x5

I had a massive lump on my shin from the weekend. I was knocking 3ft icicles off of my garage with a hockey stick (not hard to tell I'm a Canadian), took one in the shin when it fell. However it ended up providing a nice cue for the bar path, if it didnt hurt like hell to pull, the bar was coming off of my shin.

Chins

BWx8
BWx8
BWx6 - Was going for 8, but my hands were tired so my grip pulled a Bruce Willis.

 

[AlbionOakley]

deadlifts
62.5kgx5
75kgx5
92.5kgx3
100kgx5
117.5kgx5
132.5kgx5

something clicked today, torso more upright and lower back felt much tighter

bench
30kgx5
37.5kgx5
45kgx3
50kgx5
57.5kgx5
65kgx5

cabel rows 52.5kgx10x5
rear delt 52.5kgx10x5

 

[vladimirtzu]

Rough week and I missed both my ohp and deadlift workouts. However, I just set a 5 rep squat PR tonight at 295lbs. Was easy and I had a lot more in the tank. Will be deathliffin Tuesday.

 

[golvmopp]

Legio did we ever get a replacement team member?

Volunteer!

 

[tekkno]

Yesterday's training:

13/01/2013

Deadlift
5x60kg
5x75kg
3x85kg

2x95kg
2x105kg
5x115kg

The press(SOHP)
5x20kg
5x20kg
3x35kg

5x45kg
5x45kg
5x45kg

Front squat
3x20kg
3x20kg
3x20kg

Notes:

Now, thats a home gym! You pretty much train in your livingroom
Good consistant work in here, hope your back heals up. How is the pain?

Yeah that is true. I also plan to make a oly platform next to my bed The pain was moderate the first day but after that my back is fine. After this training session I came to a point that I should cut most assistance work. I have a hard time sleeping at night and as an result I can't recover properly. I will do something similar to starting strength. I won't do power cleans and back extensions. My assistance exercises will be pull-ups and dumbbell rows.

Now speaking of Sunday training session: It was the first time I couldn't lock out almost any of my deadlift attempts during the workout set. It was also the first time I had to sit down for a few seconds because I felt dizzy. After three reps I changed from double over to over-under hand grip. From now on for the working set I will use always mixed-grip and chalk when it arrives.

I could do all the reps and sets for the sohp but this is the most difficult exercise. Front squat seems ok I wasn't expecting any trouble because of the empty barbell.

[YT]vtKKt0fMzNY[/YT]

 

[toonie]

Hey Legio, I was wondering how you (and everyone else) felt about setting some dates (like once a month or every 6 weeks) to test our maxes?

Could be good to keep us motivated in the short term, and we could get a good idea of the teams progress and form checks, etc.

I'll have to vote no on this. Chasing after PRs on a specified timeline would be ineffective, IMO. It's better to follow some sort of progression and get stronger. Plus, it's difficult enough figuring out our own training schedules sometimes, nevermind trying to coordinate it to a team of 10+ (or whatever it is).

I think just posting regular videos, or rep PRs etc. should be enough to keep everyone motivated. PRs from other list should be included too because any feat of strength is awesome in it's own way.