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

[Lug's Spear]

BENCH
140 X 5
140 X 5
140 X 5
140 X 5
140 X 5

SQUAT
165 X 5
165 X 5
165 X 5
165 X 5
165 X 5

SOHP
65 X 10
65 X 8
65 X 6

NOTES: I felt really sluggish today so I left out the back work. That most likely isn't a great excuse. My bench doesn't feel like it is getting any easier even though I have hit every rep at this current weight. The squat felt pretty easy, going to move it up 5 lbs next time. I am contemplating switching SOHP to push press or rack jerks since I don't have bumper plates where I work out now.

 

[hatchoo]

How is the lifting going hatchoo? It's good to hear from ya

Lifting is going good. Still figuring stuff out as far as lifting is concerned, it's a continuous learning process. You running any program right now?

 

[DrBdan]

...



What was your favorite part of the trip? Were the round abouts nerve racking? What cities/part of Ireland did you make it to?

I have no problem with the kids, they are great. I just don't want to have a family that I can't support well enough to provide what they need.

We drove around all of Ireland. We flew into Dublin, picked up our rental car and drove straight to Kilkenny and then drove around the country clockwise. It was a lot of driving and we were always on the move but we really wanted to see as much of the country as possible. I actually really like roundabouts, they're easy to understand and when there's no traffic (which is like 90% of the time in Ireland) you never have to wait for a streetlight. I was really surprised at how quickly I adapted to driving on the left side of the road. On our second day in Kilkenny we drove south and visited Waterford and New Ross and then drove around the Hook Head Peninsula. After that day I was pretty comfortable.

My favourite part was driving around the Dingle Peninsula. We did a bus tour for the Ring of Kerry which was a nice break but I really enjoy driving myself and doing our own thing. Plus it was really cool seeing Brandon Creek and Mount Brandon since I'm named after St. Brendan the Navigator. Dingle Town is also a cool little town, very similar to Newfoundland on the East coast. I actually posted a bunch of notes about my trip in my log starting here: http://www.sherdog.net/forums/43890597-post286.html

 

[Lug's Spear]

8/17/11 (I think?)

Clean and SOHP
90 X 5
90 X 5
90 X 5
90 X 3
90 X 3
-didn't use a barbell, had one of those fixed weight DBs. I think I messed up my grip a couple times since I didn't have knurlings to look at.

SQUAT
155 X 5
155 X 5
155 X 5
155 X 5
155 X 5

 

[Lug's Spear]

BENCH
145 X 5
145 X 5
145 X 5
145 X 5
145 X 5
-Very last rep was the hard one, might hit this one or two more times before adding 5 more pounds.

SQUAT
175 X 5
175 X 5
175 X 5
175 X 5
175 X 5
-Piece of cake, slowly moving up the squats. I'm not even using knee sleeves, doing these makes my knee barred knee pretty good.

Barbell Landmines (left then right is one rep)
80 X 10
80 X 10
80 X 10
80 X 10

Notes: Need to pick a program and stop doing whatever the heck I feel like me thinks.

 

[Sobchak]

Moar lifting!

-WL

 

[Lug's Spear]

Clean and SOHP
90 X 5
90 X 5
90 X 4
90 X 4
90 X 4
-Starting to enjoy these, got the grip down.

DEADLIFT
245 X 5
245 X 5
245 X 5
245 X 5
245 X 5
-Last rep was the pretty hard, but the rest were pretty good.

Notes: Man do I love deadlifts, it's the greatest feeling to pull some weight off the ground.

 

[Lug's Spear]

Lifting is going good. Still figuring stuff out as far as lifting is concerned, it's a continuous learning process. You running any program right now?

I think I'm falling behind the learning curve. I've been out of the lifting game for too long. I'm not running any, although I am thinking of going the SS route since I'm back to square one (not that I got very far before I stopped lifting consistently).

Moar lifting!

-WL

DEEEWWWDDD, how have ya been? Are you still in CO?

 

[Lug's Spear]

We drove around all of Ireland. We flew into Dublin, picked up our rental car and drove straight to Kilkenny and then drove around the country clockwise. It was a lot of driving and we were always on the move but we really wanted to see as much of the country as possible. I actually really like roundabouts, they're easy to understand and when there's no traffic (which is like 90% of the time in Ireland) you never have to wait for a streetlight. I was really surprised at how quickly I adapted to driving on the left side of the road. On our second day in Kilkenny we drove south and visited Waterford and New Ross and then drove around the Hook Head Peninsula. After that day I was pretty comfortable.

My favourite part was driving around the Dingle Peninsula. We did a bus tour for the Ring of Kerry which was a nice break but I really enjoy driving myself and doing our own thing. Plus it was really cool seeing Brandon Creek and Mount Brandon since I'm named after St. Brendan the Navigator. Dingle Town is also a cool little town, very similar to Newfoundland on the East coast. I actually posted a bunch of notes about my trip in my log starting here: http://www.sherdog.net/forums/43890597-post286.html

Kilkenny is amazing, did you go to the Smithwick's factory? I went inside, but didn't have time to take the tour. Did you go to any bars in Waterford or pass Waterford Institute of Technology? It's where I stayed for my entire trip.

I went to dingle and the ring of kerry. I remember you talking about Mt. Brandon, someone on my trip wanted to go as well. He didn't have the money to make it there though. What was mt. brandon like?. I'm going to check those notes out. Man do I miss Ireland, I want to live there honestly. I need to find a good psych research job there.

Edit: I went to New Ross as well, I really liked that town. For some reason it seemed different than a lot of other towns I visited in my 5 weeks traveling around. The famine ship was cool, I liked how the actor's on the boat asked the visitor's questions as they told their stories. Hook was really neat, a number of my classmates found fossils on the shores next to the light house.

 

[Sobchak]

DEEEWWWDDD, how have ya been? Are you still in CO?

Yyyyep! Still in CO, just moved to a new town. It's awesome. Lower cost of living, tons of gyms, less rent, high quality of housing.

Life is crazy, though. Everything is nuts. What's going on with you, ghost man?

 

[Lug's Spear]

Yyyyep! Still in CO, just moved to a new town. It's awesome. Lower cost of living, tons of gyms, less rent, high quality of housing.

Life is crazy, though. Everything is nuts. What's going on with you, ghost man?

Man that's awesome, I heard alliance is opening up a gym there if you're interested in getting back into BJJ. I have some family in Colorado and man do I wish I got to visit more often.

Well I'm all graduated and working the whole 9 to 6 at a private school for autistic children. It's not enough money to really live comfortably so I am working my grad school applications so I can get back to learning. The job is great experience and makes you feel good about how you spent your time, regardless of the low wages.

What made you decide to move to CO? How is the lifting going?

 

[DrBdan]

Kilkenny is amazing, did you go to the Smithwick's factory? I went inside, but didn't have time to take the tour. Did you go to any bars in Waterford or pass Waterford Institute of Technology? It's where I stayed for my entire trip.

I went to dingle and the ring of kerry. I remember you talking about Mt. Brandon, someone on my trip wanted to go as well. He didn't have the money to make it there though. What was mt. brandon like?. I'm going to check those notes out. Man do I miss Ireland, I want to live there honestly. I need to find a good psych research job there.

Edit: I went to New Ross as well, I really liked that town. For some reason it seemed different than a lot of other towns I visited in my 5 weeks traveling around. The famine ship was cool, I liked how the actor's on the boat asked the visitor's questions as they told their stories. Hook was really neat, a number of my classmates found fossils on the shores next to the light house.

Kilkenny was great. We walked by St. Francis Abbey where they brew Smithwicks but we didn't do the tour because you needed closed-toe shoes and my wife was wearing Birkenstocks that day. In Waterfood we checked out the Waterford Crystal factory (the tour was surprisingly interesting) and had lunch at the Munster Bar.

The day we drove around the Dingle it rained in the morning and was foggy during the day so we couldn't see the top of Mt. Brandon. It was neat though because it gave it a kinda majestic feeling seeing it covered in fog.

There's so many places I'd like to travel to but at the same time Ireland was great and I'll love to go back. If only I was rich and could just travel all the time!

 

[Sobchak]

Man that's awesome, I heard alliance is opening up a gym there if you're interested in getting back into BJJ. I have some family in Colorado and man do I wish I got to visit more often.

Well I'm all graduated and working the whole 9 to 6 at a private school for autistic children. It's not enough money to really live comfortably so I am working my grad school applications so I can get back to learning. The job is great experience and makes you feel good about how you spent your time, regardless of the low wages.

What made you decide to move to CO? How is the lifting going?

Holy shit. If I can secure some income, I'm all about going back to jits. And if Alliance were located reasonably close, I'd be all over it. I'm actually considering muay thai first, though.

Your job sounds totally bad ass. Way to make a difference, duder.

I just wanted to be out west. Plus my buddy encouraged me to make the move, and I had little holding me in ATL. I visited once, then fell in love with this place, so a year later I moved! Lifting is lifting. It's not bad, but I'm not setting any PRs right now. My squat suddenly reappeared, and my press is making big moves, but my deadlift is back to intermediate range. Just joined a new gym today, actually, and I'm pretty stoked about that. They're supposed to be getting bumper plates and two new power racks in a couple months, and the Arvada location already has bumpers, so I'm stoked. Plus it's 24 hours a day, and very small so I won't be crowded when I lift. All in all, good shit.

I'll be following this log closely, and mailing you stinky bags of my feces if you stop logging again!

 

[Lug's Spear]

Holy shit. If I can secure some income, I'm all about going back to jits. And if Alliance were located reasonably close, I'd be all over it. I'm actually considering muay thai first, though.

Your job sounds totally bad ass. Way to make a difference, duder.

I just wanted to be out west. Plus my buddy encouraged me to make the move, and I had little holding me in ATL. I visited once, then fell in love with this place, so a year later I moved! Lifting is lifting. It's not bad, but I'm not setting any PRs right now. My squat suddenly reappeared, and my press is making big moves, but my deadlift is back to intermediate range. Just joined a new gym today, actually, and I'm pretty stoked about that. They're supposed to be getting bumper plates and two new power racks in a couple months, and the Arvada location already has bumpers, so I'm stoked. Plus it's 24 hours a day, and very small so I won't be crowded when I lift. All in all, good shit.

I'll be following this log closely, and mailing you stinky bags of my feces if you stop logging again!

Mauy thai is pretty cool, I think it's by far the most entertaining pure striking sport. Do you still keep a log on the dog?

Thanks man, I really do enjoy it. I'm just worried about the whole money thing. I need to try to make sure I get onto the next thing fast so I'm stuck pinching pennies for too long.

Press and Squat? I would be pretty stoked about that. It seems like pressing is one of the more fickle lifts for finding gains. Got any pointers? I read SS to try to get a handle on pressing. Man would I like to own some bumpers, I wish I had the money to snag yours when you were moving out. Sounds like a really good gym, the 24 hours thing is bad ass. The YMCA here closes at 9pm most days of the week so I am always rushing to get ready to lift after working before it closes.

I appreciate the support in the log!

 

[Lug's Spear]

Kilkenny was great. We walked by St. Francis Abbey where they brew Smithwicks but we didn't do the tour because you needed closed-toe shoes and my wife was wearing Birkenstocks that day. In Waterfood we checked out the Waterford Crystal factory (the tour was surprisingly interesting) and had lunch at the Munster Bar.

The day we drove around the Dingle it rained in the morning and was foggy during the day so we couldn't see the top of Mt. Brandon. It was neat though because it gave it a kinda majestic feeling seeing it covered in fog.

There's so many places I'd like to travel to but at the same time Ireland was great and I'll love to go back. If only I was rich and could just travel all the time!

Man what a bummer, why did she need close toed shoes? I went there as well, picked up a crystal sea horse for the folks since they are into the salt water fish tank stuff. Did you get anything from there? I should have done that tour, I didn't even think about it. I'm not sure if I went to that one, is the entrance located in an alley? I walked by one bar several times that seemed hidden in an alley and never got to explore it.

That's how I felt on my one hiking experience, I went to Mahun falls and the feeling you get is hard to explain. The best I could do is say it's spiritual.

I hope one day we all find a way to make it back there.

 

[Lug's Spear]

BENCH
145 X 5
145 X 5
145 X 5
145 X 5
145 X 5
-I was sore going into this one so I thought it would be difficult. I can definitely tell that I'm starting to adapt to this one. No issues here.

SQUAT
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5
-Not too bad, I am pretty stoked that my knee feels 100% recovered now. I'm happy with this one. I just need to keep squatting.

BORs
135 X 5
135 X 5
135 X 5
135 X 5
135 X 5
-I'm glad I still remember some of the stuff I read in starting strength. I realized that I needed to activate my hamstrings more often and it really helped. This is the easiest BORs have ever been for me at 135. It would be nice to go past BW on these.

Notes: Good day of lifting, I always lift best when my stress is high... which it has been for the past couple of days.

 

[DrBdan]

Man what a bummer, why did she need close toed shoes? I went there as well, picked up a crystal sea horse for the folks since they are into the salt water fish tank stuff. Did you get anything from there? I should have done that tour, I didn't even think about it. I'm not sure if I went to that one, is the entrance located in an alley? I walked by one bar several times that seemed hidden in an alley and never got to explore it.

That's how I felt on my one hiking experience, I went to Mahun falls and the feeling you get is hard to explain. The best I could do is say it's spiritual.

I hope one day we all find a way to make it back there.

I think the shoe thing was because St. Francis Abbey doesn't normally do tours, they were only doing them for their 300th anniversary so it wasn't a fancy tour like the Guinness tour in Dublin. You were actually getting a tour of the working brewery.

We bought a crystal train engine from the Waterford Crystal Factory. There were a few other things that we wanted to buy but they were really expensive so we settled on the cheaper option. The Munster Bar was right on the street close to the crystal factory. It seemed like a place where a lot of business people went for a quick lunch.

I got an email from Air Transat tonight with all their current specials. They have a round trip from Toronto to Shannon for $169 + tax/fees (roughly $500) which is quite a deal (about half of what I paid last year) but this isn't a good time for me to go away. It's tempting though!

 

[Lug's Spear]

I think the shoe thing was because St. Francis Abbey doesn't normally do tours, they were only doing them for their 300th anniversary so it wasn't a fancy tour like the Guinness tour in Dublin. You were actually getting a tour of the working brewery.

We bought a crystal train engine from the Waterford Crystal Factory. There were a few other things that we wanted to buy but they were really expensive so we settled on the cheaper option. The Munster Bar was right on the street close to the crystal factory. It seemed like a place where a lot of business people went for a quick lunch.

I got an email from Air Transat tonight with all their current specials. They have a round trip from Toronto to Shannon for $169 + tax/fees (roughly $500) which is quite a deal (about half of what I paid last year) but this isn't a good time for me to go away. It's tempting though!

Ah I do remember seeing their banners saying 300th on them. I was unaware of that.

Yeah everything there was quite expensive, but it makes for the best souvenir you can find in waterford. Hmmm maybe I am thinking of something else? Waterford always seemed like a maze to me.

Damn would I love to be able to pay that much. Mine was double too. Hopefully it will be that cheap years from now when I can afford to make it back.

 

[Lug's Spear]

Lifting from 8/27/11

SOHP (clean to rack position on first rep)
90 X 5
90 X 5
90 X 5
90 X 4
90 X 3
-They are starting to feel easier even if I still haven't hit all of my reps.

DEADLIFT
255 X 5
255 X 5
255 X 4
255 X 3
255 X 3
-Damn was this a hard one, the gods of pulling weren't with me today. Tore another callous despite the large amount of chalk I used. My chalk is pretty old, maybe I need to dump it for some new stuff.

DIPS
BW x 10
BW x 10
BW x 10

 

[Sobchak]

Mauy thai is pretty cool, I think it's by far the most entertaining pure striking sport. Do you still keep a log on the dog?

Thanks man, I really do enjoy it. I'm just worried about the whole money thing. I need to try to make sure I get onto the next thing fast so I'm stuck pinching pennies for too long.

Press and Squat? I would be pretty stoked about that. It seems like pressing is one of the more fickle lifts for finding gains. Got any pointers? I read SS to try to get a handle on pressing. Man would I like to own some bumpers, I wish I had the money to snag yours when you were moving out. Sounds like a really good gym, the 24 hours thing is bad ass. The YMCA here closes at 9pm most days of the week so I am always rushing to get ready to lift after working before it closes.

I appreciate the support in the log!

Here is some advice on the press. I have taken none of this advice, but I've seen it work for people to great effect.

I have employed the Doug Hepburn triples program to great effect for the press, and Bill Starr talks about using a similar rep scheme in his book.

You can still snag my bumpers any time you're interested. I'll sell you all of the iron in my garage, if you want it. Squat/press rack too. Let me know!