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Last

11-01-2015 , 11:52 PM

#1651

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

DL:

315 set 1 - https://youtu.be/u5W7MyOkRac

315 set 2 - https://youtu.be/NM-6u1UDSvQ

365x4: https://youtu.be/WKMAJSuH-Yg

315x8: https://youtu.be/4oyCLHorpOM

Quote

11-02-2015 , 12:17 AM

#1652

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Quote:

Originally Posted by Aidan

A proper program is just what you need to snap your WIL streak imo

You're probably right. Any suggestions?

Quote

11-02-2015 , 12:40 AM

#1653

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

what do you want to focus on? i'd get weasel programming if you're into that.

Quote

11-03-2015 , 09:54 AM

#1654

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Quote:

Originally Posted by Aidan

what do you want to focus on? i'd get weasel programming if you're into that.

I think weasel's program would wreck me.

At the moment, I suppose my focus should be weight loss.

11/3/15

Row

200 meter warm up

4 x 500 meters with 1 minute rests between efforts

500 meters after an extended rest

All 500s were between 1:46 and 1:50.

2 x 100 meters w/ 10 seconds between efforts

Quote

11-06-2015 , 01:03 AM

#1655

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

I can adjust programming. I don't just have one standard program for all people.

Quote

11-06-2015 , 10:47 AM

#1656

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

What would the programming for me look like generally speaking?

If you program something for me, maybe that'll be the kick in the ass I need to relocate my WIM.

Quote

11-07-2015 , 10:54 AM

#1657

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

I agree with aidan. Follow the predator cycle from catalyst if you don't go with weasel

Quote

11-07-2015 , 11:40 AM

#1658

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Just tell me how many days a week you want to work out, what you want to focus on and what equipment you have and i could lay out like an over view or something to see if you would want to try something.

Quote

11-07-2015 , 06:13 PM

#1659

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

I could do 4-5 days.

I have access to a squat stand, barbell, pull up bar, 80# kb, 35# kb, 20# dbs, and c2 rower. No bench.

My focus? I dunno, I guess health, aesthetics, and strength in that order.

Quote

11-07-2015 , 06:14 PM

#1660

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Quote:

Originally Posted by shamrock20

I agree with aidan. Follow the predator cycle from catalyst if you don't go with weasel

I had a look at this program. Looks like something right up my alley. Thanks for the suggestion!

Quote

11-07-2015 , 06:23 PM

#1661

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

I'm running it for the 2nd time and its fun as ****. I get to work on technique, squat volume, and get swole. I add a 5th day of things I want to work on i.e. press, DB snatching, or sled work.

Quote

11-14-2015 , 10:35 PM

#1662

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

After a hiatus, I decided to give Day 1 of the Predator Cycle a try.

11/14

Snatch

8x2x135
135x1 (failed #2 forward)
135xf forward

I was tired after all those sets and last two didn't go so great. Wrist and elbow didn't feel awesome either.

Squat
135x5
185x2

Was going to try 185x 10, 8, 8, 6, 6. After the second rep, back felt not so awesome, so I quit.

Curls/pushups superset:

15/10
15/10
10/10
12/10
10/10
10/5

2x5 ab wheel

I did 9 pull ups the other day. WR at current level of fatness.

Quote

11-15-2015 , 01:44 AM

#1663

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Quote

11-16-2015 , 11:16 PM

#1664

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

11/16/15

Power Cleans

2x2x135
155x2
10x2x185

easy

Clean Pulls + Shrugs

5x3x235 + 5 shrugs after the 3rd clean pull.

Press

20# DB's - 1x15

then I did 55 total reps at 65# with minimal rest, mostly sets of 10 and 8. Got a decent pump.

Abs

2x5 ab wheel

Quote

11-16-2015 , 11:29 PM

#1665

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Snatches from the other day: https://youtu.be/wT-CZXOsSSc

https://youtu.be/ogDVWCTnvXw

Cleans from today: https://youtu.be/IJTQXSBAPn0

https://youtu.be/EVt8-w9eshA

Quote

11-25-2015 , 10:26 PM

#1666

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Lots of excuses and laziness. Also some travel.

Traveled to Columbus last weekend to watch the Bucks lose in the pouring rain.

What a miserable game.

11/25/15

Cleans

10x2x185

Not bad

Front squat

2x3x185
3x3x205

Pull ups ss with bent over rows:

6/8
5/8
4/6

Quote

11-26-2015 , 01:59 PM

#1667

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

11/26/15

4 miles walked/run
Ran 2.5 of it with breaks.

Quote

11-26-2015 , 07:08 PM

#1668

ookook

adept

Join Date: May 2012 Posts: 855

Quote

11-28-2015 , 02:24 PM

#1669

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

11/28/15

Clean + 2 push jerks

2x1x155
8x1x170

Neck hurt a little on these.

Snatch pulls + 5 shrugs

5x3x185

Curls

5x10x20's

Quote

11-28-2015 , 02:31 PM

#1670

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

Some lifts from today:

https://youtu.be/auIWutX9bi0

https://youtu.be/RmpjSKx046Q

https://youtu.be/bPBiE2vDQHU

Quote

12-06-2015 , 08:47 PM

#1671

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

12/6/15

Snatch

Warm ups
7x2x140

Okish

Squats

185 - 10, 8, 8, 6

Curls

20s - 15, 12, 12, 12

Quote

12-06-2015 , 10:30 PM

#1672

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

My triceps are in a constant state of soreness

Quote

12-07-2015 , 12:02 PM

#1673

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

If I had any amount of consistency, I'd probably be sore pretty often too.

Quote

12-10-2015 , 06:48 AM

#1674

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

12/9/15

4 rounds of 20 seconds on/10 off of 80# KBS. About 10-12 swings per round.

Then I did 5 or 6 more sets of swings in 20 second intervals resting about a minute or two between efforts. Didn't keep track, but probably close to 100 swings total.

Some pull ups too.