Padkapow- shamrock20s log - Page 37 - Health and Fitness Forum

3/31
Power snatch up to 70kgs
3 x 3 @ 62kgs

BS 5s - went shoeless
62
70
85
95

I haven't back squatted in a while and they felt ok - right knee wasn't too hot.

Med Ball Slam 3 x 8
JUmp Squats 3 x 10

Core work

4/2
Press 5s
95
115
135

Pull Ups 5s
25
30
35

Rower :60/:60
I wanted 300m on all and tweaked my back on the 3rd. Gutted out 1 more > 300 and felt like I was doing more harm than good. 4 intervals, I wanted 6 - 8, oh well.

Back is pretty jacked up today.

4/2
Prowler shuttles low handle/high handle on the minute w 50#

Legs were roasted. Back felt ok. Not great.

Quote

04-06-2018 , 09:21 PM

#902

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

4/4
DB Snatch 5s
55
65
75

SL Squat 3 x 8/s
Valslide body saw 3 x 20

Air assault bike :30/:30 x 5
Miserable.

4/6
SL broad Jumps 3 x 5/ea
MB Throws 3 x 6/ea

5 - 7 - 9 Chin up, Push up, KB Swing x 5 Rounds
Random sprints at 9mph on a treadmill.

Looked into treadmill vs running outside, apparently 10 mph, 4 degree incline is my goal mile pace. I want sub 5:40 this year. I also want to snatch 225 again and DL 405 - but back needs to cooperate first.

Quote

04-07-2018 , 01:36 PM

#903

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

imo, that rowing machine isnt doing anything good for your back.

Quote

04-07-2018 , 06:36 PM

#904

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

go on... I feel like I have pretty good technique and this is the first and only experience of pain.

4/7

Conventional DLs
4x6 @ 110kg.

Worked on bracing, pushing with my legs, and tight lats. Things felt good. Few bad ones, few good ones, when they're right I can feel it now.

Lunges 4 x 10/ea @ 70# dbs
Misery. I hate lunges and rarely train them, was talked into doing these.

Strict Chin up
Push up
25 - 15 - 10

7:07

Quote

04-08-2018 , 12:35 PM

#905

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by shamrock20

go on... I feel like I have pretty good technique and this is the first and only experience of pain.

You do have good technique.

The problem is you're repeating the motion hundreds of times while you are fatiguing yourself. This opens you up to the possibility of screwing your back up with one bad pull. If your back was feeling bad afterwards, this tells me it probably happened. Look at doing those as a risk/reward type thing. Is putting your back health at risk worth whatever reward you get out of them?

Quote

04-08-2018 , 04:12 PM

#906

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Touche - I really enjoy it tbh. Maybe it needs to get put in with less volume/intensity?

4/8

Axel bar clean and press/jerk
Haven't ****ed with these ever and they were fun. Trained with 3 other guys hitting multiple reps of PC and strict press then eventually working towards jerks.

Worked up to a single with 210 without hook grip and a bar that spins - banana hands ftw. Wish I had it on video.

Back felt great and I don't think about it too much when lifting.

Close grip bench 15 - 10 - 8 - 6
135
155
170
175.

Will run later.

Quote

04-08-2018 , 08:41 PM

#907

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by shamrock20

Touche - I really enjoy it tbh. Maybe it needs to get put in with less volume/intensity?

Maybe that's a good idea. I generally try to do the most intense movements with few reps, like DLs and squats and heavy bench presses. Other stuff, I try to focus hard on using good form on every rep. I have to because I am old and fragile.

Quote

04-10-2018 , 11:36 AM

#908

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

4/8/
Treadmill run

~40 min - ran while watching Gatti vs Ward 1. Some light running, some running, some sprinting. topped out at 10.5mph at 5% incline. Felt good/fun.

Quote

05-05-2018 , 05:50 PM

#909

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

really that long since an update huh?

5/5
Vball for 2 hours. It is finally warm/nice in MN and that means lots of vball.

My programming is going to bare bones. Only the most important stuff 3 - 4x per week.

35 days out from my wedding. Sitting at 85kgs and looking the leanest I ever have.

Today was day 1 of RPT with deadlifts and chins. There is a lot of room on DLs but I still lack confidence and want to progress slowly.

Conventional
300 x 5
255 x 8
225 x 10

All had 5 more reps in reserve.

Chins
+30 x 7
+25 x 8
BW x 12

Abs 3 x 12

Quote

05-07-2018 , 08:57 PM

#910

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/6
Vball 3s and 4s for about 2 hours.

5/7

Hill runs x 8

Quote

05-08-2018 , 04:19 PM

#911

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/8
BW: 85kg on the nuts.

Bench Press
1 x 6 @ 200
1 x 9 @ 170
1 x 12 @ 145

Seated Rows 3 x 12
Band Push Ups 3 x 12

Cable Curl 2 x 15
Cable Push downs 2 x 15

Quote

05-09-2018 , 09:15 PM

#912

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/9

Backsquat
1 x 5 @ 105kg
1 x 8 @ 95kgs
1 x 10 @ 85kgs

Glute Bridge 3 x 10 @ 60 kgs
Ab Wheel 3 x 10

50m Sprints x 10 - walk back recovery.

Back was good with back squatting - pain free. Sprinting I actually feel fast after running hills.

Quote

05-10-2018 , 10:42 AM

#913

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by shamrock20

Back was good with back squatting - pain free. Sprinting I actually feel fast after running hills.

Quote

05-16-2018 , 08:10 PM

#914

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/10
Deadlifts up to 315 x 3 and sumo after - I think I like sumo?

5/13

Hill runs x 8

Bench 205 x 6

Neck got jacked up so I did some down sets nothing crazy

5/16

KB Swing x 100 @ 32kg
Push Ups x 100
Sled Rows x 100 @ 120#

84kg and looking lean.

Wedding in 25 days.

Quote

05-19-2018 , 05:02 PM

#915

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/19

Finally getting after it.

Power clean triples
145
155
175
185
195
205 x 2

3 x 3 @ 165

DL 3 x 3 @ 315 w/ modified sumo. I think this is going to be it mang. Looking forward to trying to get good with this. Very little back, lots of legs, lots of abs.

Paused FS Doubles :02
205, 225, 245 (almost **** out my intestines) 230, 235

Pull ups x 50
Dips x 50

Program hopping for the final time in a week or so. I need structure.

Quote

05-20-2018 , 02:16 PM

#916

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/20
Bench
210 x 6
190 x 10
175 x 10

DB Rows 4 x 6
70,75,80,85

Seated Rows 5 x 8

Face Pull 4 x 20
Straight Arm Lat pull down 4 x 10

Quote

05-25-2018 , 04:41 PM

#917

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/23
Backsquat

Knees were loud AF
lbs

235 x 6
200 x 10
170 x 12

Pull ups w/ fat bar 3 x 10

Hill Sprints

5/24

Hill Sprints x 8 + gasser to finish.

Quote

05-29-2018 , 12:28 PM

#918

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/26 + 27

2s volleyball.

Lots of standing too upright in defense and not moving quick enough. I need to add some change of direction drills in my conditioning. My break to the ball is lolbad. Lots of room for improvement.

N00ds:

Spoiler:

Back in the weight room this week and more volume conditioning with running.

Quote

06-01-2018 , 10:39 AM

#919

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Not bad, you're nearly as aesthetic as EV.

Quote

06-16-2018 , 12:06 PM

#920

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/9
PR'd in number of wives at 1.

6/16
Back to training and not drinking constantly.

BS 3 x 6 @ 205# easy peasy

Bench press 3 x 3 @ 215

CGBP 135 x 12, 135 x 8
Lateral raises 2 x 15 @ 15#s
Bent over Lateral raises 2 x 15 @ 15#s
Dips x 10 x 8
Hanging abs 3 x 20
Tri ext 2 x 15

Vball later

Quote

06-17-2018 , 10:37 AM

#921

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by shamrock20

6/9
PR'd in number of wives at 1.

Congrats!!

Quote

08-20-2018 , 07:28 PM

#922

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Jesus, really 2 months off from logging?

Anyways, I lift and run. Mostly lift. Hitting the easy button and running 531 and getting some materials for proper running programming.

Still 85kg and when I figure out my right knee I'll get back into WLing

Quote

08-30-2018 , 11:20 PM

#923

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

DL 5+ at 305 - 10 reps RPE 8

Press 5+ @ 115 - 7 reps - RPE 9

Ran 1.75 mile no idea time - need watch.

BW 85kg

Quote

09-30-2018 , 03:48 PM

#924

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Lifting, expanding my business, honeymooning in Thailand for 3 weeks in 6 days!
Last session at Los will be lifting at my 2nd gym exclusively.

Still sitting right at 85kg maintaining strength and leanness.

9/29
Power clean + 3 Jerks
60
70
80
80

Press 3 x 5 @ 55kg
Pull Ups 3 x 5 + 25#

Ran 400 x 5 w/ :90 rest
All were between 1:22 - 1:25

I am slow.

9/30
Bench
175 x 5
185 x 3
195 x 3
205 x 3

Chins
25 x 5
35 x 5
45 x 3
55 x 3

CGBP
2x8 @155

Chins
x 8 +25
x8 +15

Face Pull 2 x 20
Lateral Raise 2 x 20

Will run hills later.

Trying to get a sub 5:40 mile

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