Went to the gym today for the first time since last monday. Tried to squat but got the weight up to 225 and my back started bothering me again. Did a little bench and power snatches. Felt good to be back but my back is still [censored]. I've got an appointment for a massage so hopefully that will help. Right now I've just got moderate spasms and sharp tingly pain all over .

That sounds a little serious. I'm not a doctor but back pain like that would freak me out.

Smiley,

What are you doing for back/spine stretches? There's an awesome chart in the True Stretch cage at my local Y, I'll see if I can get photocopies of the back stretches and send them to you. Also, spend 10 min. in a whirlpool each day, that helps quite a bit.

From what I've read spine flexibility isn't all that great - stability is the way to go. As for a whirlpool, I'm just glad my gym at home has a squat rack. I'm sure I'll be fine, just blows that I can't do much.

Felt pretty good today so went to the gym. Tried some stuff out of this t-nation article. Tried split snatches for the first time - depressing but I'm going to be doing 160+ for singles because my squat snatch technique is so bad.

Back wasn't feeling great but ok, I tried to bench a little but immediately had pain throughout my lats and it extended into my pecs for a second. Self diagnoses: strained lats from overhead lifts and horizontal press stabilization. Massage on Tuesday then 4ish day roadtrip back to school and hopefully should be 100%.

So pumped feeling healthy went to the gym again. Back is still sore but not holding me back much - just going to stay away from heavy squatting/deads/presses.

Worked up split snatch + 2OHS to 145. Then did 3x5(each leg) lunges with 135. Tried some dips and they felt good, so I went home and busted out 30 muscleups on the rings in 11:20. Had to stop and redo the tape on one hand which sucked. Sub 10 min is so close can taste it.

Ran 3x400m with 90second rest intervals yesterday. Best time: 56.5sec, worst: 1:12 (lol). I really suck at running.

Today:

Split Snatch + OHS:
2 (alternate forward leg) + 2 x 95
" "x115
" "x125 x 2
" "x135 x 3
" "x140 x 2

Lunges:
5x95
5x115
5x125
5x135
5x145

Chins:
5
5x30
5x40
5x45 x 2

Jumping Squats:
5x45 x 2
5x55 x 2

I did the chins and jumping squats at the same time. Pretty happy with the lack of falloff of my chinning strength - bicep curls are weaksauce. Jumping squats are surprisingly tough, I doubt I'll do more than 55lbs - by the end of my last sets my height off the ground was quite reduced. I'd love to get my vertical over 30" - don't think it's unrealistic.

Leaving for school on wednesday so will probably be off workout and diet until then.

Wow my log rules. I actually haven't been off for 2.5 weeks, but this week has been my first 90% back in action week.

Monday:

Clean and Jerk:
I cant really read my notes but I got up to 205 and failed the jerk a couple times before getting it down. My 2nd pull is really high now even at this weight. Too bad it's like 8 feet in front of my body.

I also did heavy front squats (because I hate myself). Got up to 4x225 (failed 5th rep). I'm still walking so I'm going to assume my back is healed.

Also did dips but I don't have notes - I think last set was 5x60.

Tuesday:

Snatch:
cockassmother****erballs. I got up to 150 (split snatch) then failed 20billion times at 155. My technique blows.

Chins:
10kipping
5x30
5x40
5x50
4x50 (failure)

A little weaker than at the beginning of the summer but not terrible. Goes to show you what happens to your diet/fitness when chicken breasts are $10/lb.

100m sprints:
13:65
:45
:72
:66
:55

Thremp says these suck. But I'm going to be happy with the huge improvement over my last timed 100m sprint (18 seconds in 6th grade).

Today:
Reprised the Bill Starr workout over the summer with a little tweak.

Deadlift:
8x135
5x245
5x285
5x315
5x350

Standing Press:
5x95
5x105
5x120
3x130 - this blew chunks

No squats cause my legs are dead from sprints.

Tabata Rowing:

I'm ashamed to say I've never done tabata anything. 20 seconds on, 10seconds off - 8 rounds.

Drag setting of 5-7 (it moved somehow while I did this). Total metres: 1018

In any case I can add collapsing into a sobbing heaving wreck with my feet still strapped in as another gym activity sure to make me look like a ******.

Any suggestions for a program I can go on for the next couple months? I want to get bigger, stronger, faster. Also lose fat.

why is chicken 10 dollars a pound?

I livehereTechnically it's referred to as "butt**** middle of nowhere".

That's awful it cost so much. Does everything cost more? food

Yeah, it's a very expensive (non-urban) place to live. Nothing compared to the fly-in only native reservations though.

and i thought living in montana was the middle of nowhere. yikes.

i am amazed at some of the things you are strong at. it is like we are from opposite land and i am jealous. very jealous.

i am interested in your thoughts on tabata.
i just did "tabata everything" or "something" or whatever the cfwod was last week and thought it was awesome and a total asskicker for a 16 min. wo.

i have taken to wearing a 20lb. weight vest during my cf warm up and some of my cardio activities and think that is has been a good way to ramp up the intensity. maybe that might be a little twist that you could use for some of your stuff......sorry i couldn't come up with anything else.

i am also interested in what program you come up with or go on.
my cf cert is in a couple of weeks, maybe i will come back with something super sweet to have you guinea pig for me.

thanks for the update. J.

I think you mean damper. You can check the drag via the computer. I think a damper around 4-5 usually gives a drag between 100-140. There's some info here:

http://www.concept2.com/us/support/m...lus/level3.asp


Flopping around, trying to dismount sideways and wondering how the hell do I get out of this thing because your brain has momentarily become oblivious to the need to unstrap your feet. Jesus, I'm trapped here. It won't let go.

Skimmed through and I haven't seen you hit this yet. 5x350 and this should be no problem for you. I'm calling you out, get this done within the next couple days if you haven't already

Haha, thanks for the kind words J.

Was pretty sweet for rowing - will definitely do it again. Having a clock staring at you makes it super easy. I don't know about other things, I'm sure it's effective but it seems tricky to do without a partner.

Sweet thanks! I'm sure it will be an awesome time. Also, please wear a Hilary in '08 shirt or something similar? Bonus points if you call Coach Glassman a fattie.

Heh, I haven't done the CF warmup in months...another habit I need to get back into.

Word, I misspoke. I've tried all the settings and I think I'm fastest on 10, but a rowing friend said that it's nothing like the real thing at that setting and recommended 2 or 3. I usually just compromise.

Hyachahcahca. I actually tried 405 last week with no warmup and weighing about 8lbs less than I do right now. Obv. failed miserably, but I still have hope. I promise to try saturday-if not then next wednesday.

Smiley,

would an obama shirt be an okay compromise?

btw what is the general thoughts on both glassman and rippetoe being, well, hmm, how can i put this delicately....FATTIES!! lol

i don't know jack about the fitness industry or lifting circles or any of the t-nation type gossip so that one did make me curious. oh and do people hate on mike mentzer (sp?) i did hear that once and was curious as to why. sorry if these are silly questions for your thread.

i never tried tabata w/o a partner but i hear seiko makes a timer that is super easy to set up to give you tabata intervals with a warning beep and everything. if i find it i will post a link in this thread.

oh and do the warmup so i don't have to hear of any more injuries. k?

later. J.

Mentzer is a HIT jedi and a tool.

Seiko makes interval timers:

http://www.amazon.com/Perform-Better.../dp/B00065WZTS

Timex ironman watches work for a lot cheaper if it has countdown-repeat(20 second countdown, and the alarm goes off for 10sec before it repeats) but you may have to count your own intervals.

Finally, the "gymboss":
http://www.gymboss.com/

Almost forgot:

http://www.speedbagforum.com/timer.html

i figured out the tool part on my own for a number of reasons.
explain the super sucky parts of his training (besides the HIT) because i seriously know nothing about it.

btw thrempster, did you get my joke? and will you explain the choo choo??

thanks in advance. J.

I've been drinking don't remember jopke. Choo choo is what ImsaKidd says when shortstacking.

Other than being like obsessed with HIT. Nothing really. Just HIT is really really bad (yes, sorry Dorian)

you sir and invaluable and a master of the interwebs. ty ty

I think glassman had a knee injury or something when he was a gymnast, and well rippetoe is just a big ol' bear.

shipitholla, combine with a "The Nation" windbreaker!