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The Weather Vane approach

Discussion in 'Training Logs' started by King Creatine, Sep 30, 2010.

  1. King Creatine Purple Belt

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    Location:
    Utah
    Saturday
    Strength
    Bench: 225, 235, 245, 255, 265X5
    Dead lift: 275, 295, 315, 335, 355X5 (last set kept slipping from my hand, but I got all five reps after resetting)
    SOHP: 115, 125, 135, 145, 145X5

    *Pull Ups: Between every set, I did 10 pullups. That's 15 sets for a total of 150 pull ups mixed in. Pretty cool way to work those in! Today was a brutal, but satisfying workout. I probably ruined it with the egg nog I drank this evening, even though it was lite egg nog. Here's the recipe, if anyone's interested.

    Lite Egg Nogg 1.5 cups
    Sailor Jerry Rum 1.5 shots (standard shot glass)
    Diet 7up 1.5 shots
    sprinkle of Nutmeg

    Put Egg Nog, Sailor Jerry, Nutmeg, and ice in a shaker and mix it up. Pour 7up in, and stir. Pour in to glass and have some holiday cheer!
     
  2. King Creatine Purple Belt

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    Location:
    Utah
    Monday
    Strength
    Squat: 275 5X5
    Plate Loaded Row: 115 5X5
    Calf Raise: 120 7X5
    Preacher Curl: 75 5X8
    Rope Extension: 90 5X8
    DB Curl: 25 3X12
    Machine Ext: 90 3X12

    Shameless bodybuilding exercises mixed in with my squats. I like having big arms... :)
     
  3. MIDMOBOX Telling People things they don't want to know

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    Nothing wrong with some vanity lifts.
     
  4. King Creatine Purple Belt

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    Location:
    Utah
    Wednesday December 1st
    Strength
    Bench: 255 5X5
    Deadlift: 325 5X5
    SOHP: 135 4X5, 155X5
    Dynamic Hamstring Raise: BW 3X5

    Pressed for time, but a good day of lifting. My bench and deadlift are steadily climbing. I was really happy with my last set of SOHP. I had decent form and really finished through on the last rep.
     
  5. King Creatine Purple Belt

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    Glad you think like I do.
     
  6. samb867 Yellow Belt

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    I know people round here like to beat people over the head with pure strength training but that's mostly to discourage beginners from bad habits. I don't think anyone begrudges you a few vanity lifts as long as they're after your squats and you're working on getting stronger.
     
  7. King Creatine Purple Belt

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    Location:
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    Thursday
    Nogi Jiujitsu
    We learned the 'short drag' from guard, which is basically an arm drag that sets you up to deliver a variety of submissions. From the short drag we learned:
    arm lock
    back take
    shoulder crank
    a variation of clamp choke
    some transitional stuff

    I wasn't in to sparring. I rolled a few times, but didn't do so hot. I guess I'm still grieving.
     
  8. King Creatine Purple Belt

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    Location:
    Utah
    Friday
    Strength
    BOR: 175, 195, 205, 215, 225 X5
    Squat: 245, 265, 275, 285, 295 X5
    10 lb Sledge Hammer Swings: 10 swings per arm between each set of BOR and Squat.
    Deadlift: 275, 315, 335, 355, 375 X5
    Pull Ups: BW 4X8
    Skull Crushers: 65 5X8
    Barbell Curl: 65 5X8

    I was pretty happy with hitting 375 five times on deadlift. I have two goals regarding "deadlift type" strength. The first is to lift these fork lift tires that have a 10 lb plate welded to them so a bar can fit through. Each tire weighs 199 lbs, so that's 443 lbs. The second goal is to flip this tire that weighs close to 800 lbs. Right now, I can't get either monstrosity to even budge.
     
  9. King Creatine Purple Belt

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    Location:
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    Monday
    Strength
    Bench: 225, 235, 245, 255, 265, 275 X5
    Squat: 275X5
    SOHP: 135, 145, 150, 155X5 (strict) 165X5 (push press style)
    Pull ups: 12 pullups after every set of every lift. That's 180 total pull ups.

    My bench felt good today. I felt strong on my last lift of 275, but it was definitely the last rep I could have eeked out. My squat was easy, but that's because I need to get my form back in check. I have a million things wrong with my squat right now, so I have to get back to basics. I have some work to do on SOHP.

    BJJ
    We learned the hip toss. We learned the throw from the nearside underhook, far side elbow/sleeve tie. Focus was on not stepping outside of opponent's far side leg, instead, focus on stepping just inside of the leg and shift the hip instead.

    We drilled 20 times per partner with the throw itself. We then drilled 20 times per partner with the throw transitioning to armbar. All in all, getting hip tossed 40 times really sucks. Bad.

    With that said, repetition is how one learns...
     
    Last edited: Dec 7, 2010
  10. King Creatine Purple Belt

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    Current Supplements
    Vitamins: The full spectrum. Probably 12 different pills per day. Equivalent to Animal Pak.
    Protein/Carb matrix (10 pounds of WPC mixed with 12 pounds of Maltodextrin)
    ZMA
    IgG for immune boost
    Animal Flex
    Creatine monohydrate
    Uni Liver
    Glutamine
    Melatonin
    Caffeine

    Good hell, that's a lot once it's all written out!
     
  11. King Creatine Purple Belt

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    Location:
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    Wednesday
    Strength
    Deadlift: 335 5X5
    BOR: 205 5X5
    Squat: 265, 275, 285, 295, 295 X5
    Bar Dip: 10 Dips after every set of every lift. That's 150 dips.

    I was really pressed for time, so I didn't get the rest between sets I usually like. I ended up hitting all the numbers I had projected for my workout, so that's good! Squats are feeling slightly better, but still need work.
     
  12. King Creatine Purple Belt

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    Thursday
    NOGI jiujitsu
    We learned how to escape to your feet when somebody has your back. Wrestler stuff. Learned how to break their grip over your hip, and then turn in to them. The key to not getting elevated and slammed is to make your body like a "sack of potatoes."

    I did tempo with a few people, but didn't roll live due to a sore neck.
     
  13. King Creatine Purple Belt

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    Friday
    Strength
    PR on Deadlift!!!
    Bench: 265 5X5
    Deadlift: 315, 335, 355, 370, 385 X5
    SOHP: 145, 145, 155, 155, 165 X5
    Barbell Curl: 95 4X8
    DB Curl: 35 4X8
    Seated Overhead Triceps Ext.: 65 6X8

    The deadlift felt a little sloppy, but I got it! My buddy filmed me hit 385 five times, so I'll have to post it once he gets around to sending me the video.
     
  14. King Creatine Purple Belt

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    Saturday
    Core
    Bridges: 3 sets of 30 seconds
    Dynamic Side Bridge: 2 sets of 12 per side
    Incline Sit-up + 52 lb. KB: 2 sets of 5, 3 sets of 10
    Rope Crunch: Stack 3X10

    I did a lot of stretching today, and spent some time in the steam room and hot tub. Definitely needed to loosen up.
     
  15. King Creatine Purple Belt

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    Monday
    Strength?
    Everything hurt. Couldn't do squats because my back felt like it was going to go out. My shoulder hurts too bad to bench. I tried running, but my back felt like hell after one mile. What gives?

    BJJ
    Learned a ton of variations for the omoplata. Learned how to counter the hitch hiker escape with an omoplata as well. Worked positional stuff. I took it easy because my neck hurts too.

    What the hell!?!? I'm falling apart.
     
  16. King Creatine Purple Belt

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    Wednesday
    Rehab?
    I did three sets of twenty reps with light weight on the following exercises:
    DB Incline
    DB Bench
    DB OHP
    Cable Row
    Pull Down
    Leg Curl
    Leg Extension
    Adductor

    Two sets of 12
    Machine Bicep
    Machine Triceps

    Stationary Bike 20 minutes

    This is stupid.
     
  17. King Creatine Purple Belt

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    Thursday
    Nogi Jiujitsu
    Mainly worked on loop drills. Worked on "shin across the neck" armlock, and the omoplata transition if they escape the armlock.

    I had a fun night sparring. I won matches by americana, triangle, and guillotine from mount. I lost a match by triangle to a dude I outweigh by 90 pounds. He's good though, so... fuggit. :)
     
    Last edited: Dec 18, 2010
  18. MIDMOBOX Telling People things they don't want to know

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    BJJ sounded like fun tonight.
     
  19. King Creatine Purple Belt

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    It was a blast!
     
  20. King Creatine Purple Belt

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    No training plus a week spent ravaging food in Memphis during Christmas has taken its toll. I need to get back with a new routine. Idea I'm toying with:

    6 week periodization, altering between DB's and BB's weekly:
    2 weeks with a rep range of 12-15 focusing on endurance and technique
    2 weeks 8-12 reps focusing on hypertrophy
    2 weeks 5X5 strength work
     

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