Padkapow- shamrock20s log - Page 35 - Health and Fitness Forum

5/27
AM
2s volleyball for 4 hours. 5 total people so little resting and lots of reps.

PM
Wide Grip Pull Ups 4 x 8, BW
Bench press 8s, 135, 155, 165, 175
Hanging Abs 4 x 8

Deficit Push Ups 4x10
Seated Row 4 x 10
Pull Aparts 4 x 15

Hip thrusts 3 x 20
Mini band walks 3 x 10

Quote

06-07-2017 , 01:42 PM

#852

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/7
Woof, I was lifting, did a bit of deloading as I had a vball tournament Sun 6/4 - didn't make top 3. Pair we drew after pool play was loltastic. Oh well, I played well. Doubles is paying off for my control and serving (can win 2 - 5 points/game with serve alone). My passing still needs work.

Power snatched up to 185 last week which is 15# off my best. At my BW of 84kgs. Tweaked my back the day after vball. Was picking up a blanket, high level athlete.

Will be smart this week and get some reps in soon enough. BW 185.

Quote

06-16-2017 , 08:22 AM

#853

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/14

DLs 225 x 5, 265 x 5, 295 x 5, 325 x 5, 350 x 3

All felt really good until 350, form started to break down and decided 3 was good enough.

Chins 3 x 3 @ 45#
GMR 3 x 8

Farmers 3 x 40m w/ 80kgs
Toe touches 3 x 20

Good first workout back. 84kgs.

6/15
Preacher curls 4 x 8
Push Downs 4 x 8
Pull Aparts 4 x 15

Sled Drag 4 x 40m
KB Swing 4 x 12 @ 40kg
RKC planks x 4

Ate 3 donuts.

Quote

06-16-2017 , 10:49 AM

#854

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

If I'm around and not too busy next time you do a heavy set of DLs, have me watch.

Quote

06-16-2017 , 10:43 PM

#855

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Awesome. Will do

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06-24-2017 , 05:24 PM

#856

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/19

1 Clean + 5 front squats @ 185, 3 sets.

Strict press 3 x 5 @ 120, 125, 125 pretty easy.

Weighted Pull ups 3 x 5 @ 25 w/fatbar.

6/20
Tempo runs, :60 - :90 @70 - 80% pace, 2 min walk x 5.

6/21
DL 1x5, 245 x 5, 295 x 5, 335 x 3, 350 x 5.

Neutral Grip Chins 3 x 5 @ 25

Bike Ride ~20 min.

6/22
Bench Press 3 x 5 @ 205
DB Row 3 x 6@80#

Seated Row 3 x 12
Preacher Curl 3 x 8

8 min AMRAP:
6 Sandbag over shoulder @ 100#
6 Burpees

As awful as this was, I miss rough conditioning like this. I feel like I get a pretty good training effect.

6/24
2s volleyball ~2.5 hours. Played pretty well, my serve and swing are coming along.

Quote

06-29-2017 , 12:23 PM

#857

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/25
Power cleans, 135 x 5, 185 x 2x2, 195, 205
Power snatches 135 x 3, 155 x 2, 165 x 1, 175 x 1

Strapped for time, then ate some fried chicken.

6/26
1 Clean + 5 Front Squat @ 195, pretty miserable.

Strict Press 3 x 5 @ 130
Weighted Chins 3 x 5 @ 40

6/28
DL 1 x 5 @ 365, felt smooth and crisp. Very happy to pull 2x BW x 5.

Trap Bar DL
3 x 10 @170 I don't really **** with TBDL, I will be down setting with them as they are good to reinforce upper back tension and moving my shoulders first.

Weighted Chins
3 x 5 @ 35

Quote

06-29-2017 , 05:07 PM

#858

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I saw you come downstairs and look around last night like you couldnt find something; then you went upstairs - were you looking for me?

Quote

06-29-2017 , 07:48 PM

#859

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Nah - couldn't find the only belt in that place that is worth using.

Quote

06-29-2017 , 09:54 PM

#860

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Hard to miss cha imo. I know he lifts with big boys but he's a big boy himself.

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06-29-2017 , 10:04 PM

#861

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I'm small according to the SHW teammate who's shirt I am breaking in for him.

Quote

07-15-2017 , 05:48 PM

#862

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

7/15
Deloaded for the tough mudder which I ran today. Super fun, went with a big group of different fitness levels.

Not hard at all, my only running was maybe 2.5 miles and lots of vball.

Will get back to training finally this week.

Quote

07-16-2017 , 01:09 PM

#863

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

7/16

Bench x 10s, 150, 145, 140, 135, 135 Cake.
Seated Row 5 x 10

Preacher curl 3 x 10
DB Rows 3 x 10 @ 60
DB Reverse Fly 3 x 20 @ 7.5

Cable Curl 2 x 20
Push Down x 50 x 30

Quote

08-08-2017 , 11:27 AM

#864

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/7 BW 84kg.

What is this lifting weights thing?

C+J triples.

135, 135, 155, 155, 155

RDL
2x8@155
45 deg back ext 2 x 15
Face Pull 2 x 15
Pull apart 2 x 20

Good for a first day back in a year. Lots of tennis/vball/donuts in the last few weeks.

Quote

09-24-2017 , 10:51 PM

#865

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Lifting not logging. Weather has been amazing, traveling, working, being engaged, eating smart, maintaining, and working on conditioning. Lifeisgoodman.jpeg

Just to update, turned 31 so I did 190# (186 bw but rounded up) x 31. Fun but humbling. Getting in random lifts. Trying to focus more on big lifts and less accessory with kbs and running on the side.

Random 5x3 @ 80 kg c+J

I plan on logging more and videos help to keep me accountable. Hope all is well other bros.

Quote

09-25-2017 , 11:29 PM

#866

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

31...JFC. Impressive. Congrats on your engagement!

Quote

09-29-2017 , 12:44 PM

#867

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

9/27

Clean + 2 jerks. A fun one that I use from time to time. No volume, just working up. Trying to make the lifts fun but challenging.

93kg

98kg

4 x 12 KB swing @ 40kg
Dying bug 4 x 5/s
Sand bag bear hug walk 4 x Gym, started with 110# bag and mother****er was that hard. Moved to 70# bag afterwards.

Quote

10-03-2017 , 11:10 PM

#868

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

10/2
Push Press to 165 x 5
145 x 5
115 x 10

Pull Ups fat bar 4 x 8

KB Snatch 3 x 10 @ 20kg
KB rows 3 x 10 @ 24kg
Body Saw 3 x 12

:60/:60 C2 Rower x 5
Total 1600m

Quote

10-09-2017 , 06:13 PM

#869

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Location: Snap city.

Busted my **** up going for a 1x5 DL. Moved really fast, on the first two reps - let my hips get too high and had a nice shooting pain in my left side. This wasn't even for a PR

Been doing lots of heat, SMR, and stretching. 4 days out and feels much better - 70% is my guess.

Vid of snap.

Quote

10-10-2017 , 03:47 PM

#870

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

damn. Hopefully the pain goes away soon. Talk to me if it hangs on for very long.

You shot a little forward on all those reps right off the floor. That's when the stress from the lift goes to the low back instead of the hamstrings. Stay back, keep your core and lats super tight and work on making the hamstrings do the work, especially right off the floor. Chest up, push through your heels. If/when you get all this right, your low back will feel little or nothing when you DL.

Quote

10-10-2017 , 10:25 PM

#871

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Ya - this has been an issue foreverrrrrrrrrrrrrrr. Things are much better I'd guess 80%. Sitting for long duration kinda sucks. Lots of pain free movements, haven't touched a barbell in a few days and don't plan on it. Shooting my bow tomorrow, so I'll see how that goes.

Thanks for the help.

Quote

10-15-2017 , 12:21 PM

#872

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Trying to be smart with training. Been hitting the stair stepper (puke) quite a bit since my tweak

10/14
Clean and jerks @ 45kg

Some pauses, up to 5 jerks, etc etc. Back wasn't super happy

Pause FS @ 62kg
3 x 5 + :03

Db Rows 3 x 8@ 60#

KB Swings 3 x 20 @ 24kg
Pallof Presses 3 x 5/s
RKC Plank 3 x 10

This my back did like.

40 min yoga

Quote

10-15-2017 , 12:22 PM

#873

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

10/15

Fat bar bench
5s, 160, 170, 180 1 x 10 @ 140

Fat bar Pull ups
3x5 @ 25# max x bw 1 x 10

Dips 3 x 10 @ bw
fat bar curls 3 x 10 @ 50
face pull 3 x 15

Glute bridge 3 x 12 @ 135
Kb swing 3 x 15 @ 24kg
RKC planks 3 x 10

Quote

11-05-2017 , 08:32 PM

#874

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

11/5
Back from Colombia - pretty dope country.

First workout for over 11 days. Back still not 100%

Front Sqt 5s
135, 155, 175, 185, 165
Pallof Presses 5 x 5/side

Strict Press 5s
95, 115, 120

Fat bar pull ups 5s
25, 30, 35

Goblet Squat 3 x 10
75, 85, 85

FE Push up 3 x 10

Back felt much better after all this.

Quote

11-06-2017 , 10:49 AM

#875

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

It was good to see you yesterday. I should have spent more time talking to you, but I came in a little late and fell behind the team so I was focused on jumping back into benching with the team. The next time I looked over, you must have gone upstairs. I'd like to hear more about your trip and your back.

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