Goals & Gains Lug's Spear: Unleashed S&P

[Jay]

I already have a pretty good muscle imbalance going on in the shoulder girdle:icon_sad: I think I am going to start doing them after squats since they are more important. I gotta do them mostly because of this...

Bwahah

 

[Lug's Spear]

BENCH
bar warm up
170X3
170X3
170X3
170X3
170X2

SQUAT
185X2
185X3
185X3
185X2
185X2

LANDMINES
bar warm up
80X10
80X10
80X10

 

[Lug's Spear]

Late Night 3 mile run @ 27:01
-Picked up the pace too late to break 26 :icon_cry2

 

[Lug's Spear]

Late Night 3 Mile Run @ 25:38 pace
-Fuck you 26! Fuck you! Woooo, now if only I could hold that pace for 10 more miles...

 

[Lug's Spear]

Weighted Chin Ups
BW +30X4
BW +30X4
BW +30X4
BW +30X2
-Put a DB in my book bag and did a few sets.

DB snatches
30X10
-I only have a 30 lb DB. Thought I would try doing a few while enjoying a Smithwick's to celebrate the snow day.

Notes: Feeling sick, I think I have a cold (sore throat and runny nose). I didn't want to contaminate the gym so I am using my pull up bar and DB to do what I can.

 

[WhiteLightning**]

Someone's been putting iron on the bar. Nice.

Stuff your face with vitamins and spicy shit. Oregano is also supposed to be super high in ainti-oxidants. I have some OregaSpray, and everytime I feel a sore throat coming on I spry some back there and drink a thimble-sized amount. Nips it in the bud.

 

[10thpjj]

Good work in here!

I've just converted some of my lifts in lbs and we are very similar in our numbers!

Keep it up!

 

[Andy Rickert]

You know whats kickass? Never getting sick. But I digress, nice stuff man. Good job break 26:00

 

[Lug's Spear]

Someone's been putting iron on the bar. Nice.

Stuff your face with vitamins and spicy shit. Oregano is also supposed to be super high in ainti-oxidants. I have some OregaSpray, and everytime I feel a sore throat coming on I spry some back there and drink a thimble-sized amount. Nips it in the bud.

I might have to try this OregaSpray thing. Where do you normally get it from? I have been taking vitamins and started taking thermaflu. I also started drinking some Tazo tea that has ginger in it.

Good work in here!

I've just converted some of my lifts in lbs and we are very similar in our numbers!

Keep it up!

Thank ya sir, looking forward to seeing that MMA match.

You know whats kickass? Never getting sick. But I digress, nice stuff man. Good job break 26:00

Damn you! Being sick pisses me off. Thanks, I haven't broken 26 in like 4 years. I need to work my way back to 21 like the good ol' days.

 

[Lug's Spear]

Sick 2 mile jog @ 20 min pace.
-Thought about doing some more, but my stomach felt kind of funny.

Sledge Hammer Levering

 

[Lug's Spear]

I decided to do some light lifting today, not really worth recording or anything. I did bench press, squats, and some one arm snatches w/ the barbell.

I also did a light 3 mile jog @ 30 minute pace.

Notes: Feelin' a lot better after the doc game me some sort of miracle tablets (Acetaminophen 325mg, Dextromethorphan HBr 15mg, Guaifenesin 200mg, and Phenlyephrine HCl 5mg). Still not 100%, but I wanted to get some lifting in before I go on vacation.

 

[Roy]

Man I really need to get to the point where I can do a 3mile jog at a 26ish min pace a few times a week. Nice work with Bench.

 

[Lug's Spear]

Man I really need to get to the point where I can do a 3mile jog at a 26ish min pace a few times a week. Nice work with Bench.

The key to running is to make sure you do it at least once every three days. After three days your endurance starts going down (*according to my friend who was on the GA Tech cross country team). Thanks! I need to try for a PR attempt soon w/ video tape. I dunno who I am going to get to spot and film me though :/

 

[Roy]

The thing I like about front squats is its easier to achieve full RoM (depth). And for me personally I feel my FS form is better than conventional squat (don't lose lumbar arch until the very bottom of the lift) and also they generally make me feel like a badass as a subgoal of mine is to power clean 135 so getting used to holding heavy weight in the rack position is good CNS training and wrist stretching.

 

[Lug's Spear]

Vacation training

3/7/10

Snowboarding for 6 hours
-First day snowboarding, we learned how make some turns and control speed.

3/8/10

Snowboarding for 6 hours
-Second day snowboarding, learned how to string multiple turns together while going down some steep hills. I ate it a couple times at higher speed than I am used too, but it wasn't nearly as bad as a judo throw.

Notes: I still have a cold, but I am not passing up the opportunity to get some snowboarding lessons. This sport makes my legs feel like jelly after doing it for 6 hours with only one lunch break(about 30 min). I am gonna try to take some photos now that I am going up the mountain and hopefully put them up in my log.

 

[Lug's Spear]

The thing I like about front squats is its easier to achieve full RoM (depth). And for me personally I feel my FS form is better than conventional squat (don't lose lumbar arch until the very bottom of the lift) and also they generally make me feel like a badass as a subgoal of mine is to power clean 135 so getting used to holding heavy weight in the rack position is good CNS training and wrist stretching.

You talked me into it. I am gonna start doing some front squatting. I wouldn't mind getting some power cleaning in either.

 

[Lug's Spear]

Snowboarding
-12 more hours in 2 days

DB SNATCHES
50lbs X ???
-I did a ton of sets, some before recording and some after. I wanted to skip snowboarding because I was feeling sick, but I got bored. For some reason I feel a lot better after this. 50lbs was the heaviest DB available.



I am not sure I have this down yet. I think I need to get under the DB faster so I don't end up muscling it up. I need a heavier weight most likely in order to get a good critique.

 

[Lug's Spear]

Running
-3 mile mountain run (1.5 mi up and then down).

Notes: The inside part of my knees felt really tight after I sprinted the last 100m. I must be getting old :redface:

Late Night Grip Work

Towel Pull Ups
6 X BW
6 X BW
6 X BW

Chin Ups
10 X BW
10 X BW
10 X BW

Sledge Hammer Levering

 

[Lug's Spear]

BJJ
1h30 working being in halfguard
-My friend has his first MMA match coming up and needed another sparring partner. My jiu jitsu muscles are toast. I kept cramping up near the end and it was pissing me off. It's either due to me not training BJJ in a couple months or my calorie deficit I think. Anyway, I gotta stretch tonight so I can hopefully do some lifting soon.

 

[10thpjj]

Running
-3 mile mountain run (1.5 mi up and then down).

Notes: The inside part of my knees felt really tight after I sprinted the last 100m. I must be getting old :redface:

Late Night Grip Work

Towel Pull Ups
6 X BW
6 X BW
6 X BW

Chin Ups
10 X BW
10 X BW
10 X BW

Sledge Hammer Levering

Good chins/pulls! Nice!