December 2008
19 posts
8 tags
Saturday 12-27-2008
I drove down to Lancaster, OH today to train with the guys at Slater’s Stones crew. What a great day. I got to use some of the equipment from the arnold. I’ll post some videos and pictures once I get them from the guys. Dynamic warm ups shoulder dislocations, jump squats… 3” Axle Clean and press 75ish x 10 125ish x10 175ish x3 15” Natural Log Press -...
Dec 29th
6 tags
Tuesday 12-23-2008
Dynamic warm-ups leg kicks, jump squats, shoulder dislocations… 12” Log 100 x10 190 x3 280 x3 330 x fail - my feet slipped in the dirt after the lockout so I counted it 340 x fail 340 x fail Narrow Grip Bench Press bar x15 135 x12 225 x3 315 x1 345 x3 x3 sets 365 x1 Standing Axle Overhead lockouts - 2” below top of head - hold for 3 seconds after last rep 125...
Dec 24th
8 tags
Monday 12-22-2008
Dynamic Warm-ups Leg kicks, jump squats, shoulder dislocations… Oly Squats 135 x10 225 x3 315 x3 Suited Deadlifts - Straps down 315 x3 405 x2 495 x2 585 x2 635 x2 675 x1 + 1 to within inches of lockout 705 x fail - above the knees though 585 x2 straps up, no belt Deadlift Lockouts - at kneecap - raw again 405 x3 495 x2 585 x2 675 x2 - added belt 785 x2 835 x2 added...
Dec 23rd
3 tags
Students Use Speed Cameras to Frame Innocent... →
This is excellent! It reminds me of the excellent book Little Brother* by Cory Doctorow. These kids may not realize it, but they are accidentally exposing a massive weakness in a device that can only be used to restrict the freedom of a population. Automated traffic cameras are becoming more and more prevalent around the US. Many cities have actually been found reducing the length of yellow...
Dec 23rd
“It varies with the length of the set. 5s or fewer get a breath to reset. Longer...”
– Mark Rippetoe - On resting between reps
Dec 20th
7 tags
Friday 12-19-2008
I got my jerk back :-). 320 log for a few reps today. This will start going up every week now. Dynamic warm-ups jump squats, shoulder dislocations… 12” Log jerks Clean Once 100 x10 190 x5 240 x3 260 x3 280 x3 300 x3 320 x2 + 2failures (the first failure was locked out but too far forward) 340 x fail 260 x8 very fast, no pause at chest Barbell military press 135 x5...
Dec 20th
7 tags
Thursday 12-18-2008
Dynamic Warm-ups Jump squats, high kicks… Safety Bar squats 155 x3 245 x3 335 x3 425 x3 515 x1 535 x fail (this bar is brutal) Squat Cleans A bunch of singles at 135 trying to learn how to do these Power Cleans 135 x3 185 x3 235 x3 285 x fail (how did this happen?) Dynamic shrugs 285 x12 355 x12 405 x10 Vertical Hang shrugs x10 x10
Dec 19th
Email to Sci-Fi Channel
Dear Buchino, Please stop asking sci-fi channel to cancel actual sci-fi shows. Sanctuary is certainly utter shit, but at least it fits the term sci-fi / fantasy. For every actual scifi show they cancel, it is replaced with one “reality” series about ghost hunters, one “reality” series game show, and 1 hour of pro wrestling. buchino: Hi,We just wanted to know howmuch...
Dec 19th
8 tags
Wednesday 12-17-2008
I finally push pressed 330. Placing me within 10 pounds of my best jerk but as a press instead. Dynamic Warmup: shoulder dislocations, jump squats… 12” log 100 x10 190 x3 280 x3 330 x fail 330 x1 Bench Press bar x15 135 x3 225 x3 315 x1 335 x3 x4 sets 335 x4 Standing Log Lockouts - bottom of log 2” below top of head - 3 second hold at last rep 100 x3 190...
Dec 18th
5 tags
Monday 12-15-2008
Decided it was time to learn a suit since I have 4 months until Orlando and I may not have this long to learn one again. I managed an easy deadlift PR, and I think I will have a much bigger one next week when I go for it fresh. Squatting on the other hand sucks. I feel like I am 10 inches high even at parallel, and the suit hurts like a bastard. Dynamic warmup High Kicks, jump...
Dec 16th
6 tags
Saturday 12-13-2008
Just some yoke and grip stuff today. I was going to do more but it was very cold at the warehouse with the Higa Monsters. I definitely need to get my breathing rhythm down on yoke. The first 40 feet I fly but then I have to breathe and I lose my tightness/speed Yoke warmup runs/picks 700 x120 feet - no belt 800 x100 feet - belted and one drop. Probably 35ish seconds, just a guess Double...
Dec 13th
9 tags
Thursday 12-11-2008
Dynamic Warm-up kicks, jump squats, frog walks Speed Squats As deep as possible, high bar, narrow stance 135 x5 225 x3 315 x3 405 x2 x5 sets (way too easy) 405 x3 x5 sets Farmer’s Pick and Holds each weight is per hand 110s x1 + 10 seconds 200s x1 + 10 seconds 290s x1 + 10 seconds 340s x1 + 10 seconds 360s x1 + 30 seconds + a second pick + 5 seconds hold then a small callous...
Dec 12th
“What’s a Velvet Underground?” he said. “You wouldn’t...”
– Terry Pratchett & Neil Gaiman in the novel “Good Omens”
Dec 11th
6 tags
Tuesday 12-9-2008
Finally hitting a 320 log from the floor again. I just had to sacrifice a little internal pressure and breathe. All the heavy clean and holds are helping here I think. Makes it much more comfortable to have 320 on your chest after having 420 there. Also, I am done worrying about my press. I guess its a jerk, but I don’t really dip I just jump and reset my feet. I’m calling it a...
Dec 10th
6 tags
Monday 12-8-2008
Another great night tonight. My squat is coming back up on a weekly basis. I did some heavy dynamic chain squats tonight. Again, 17” box is just below parallel for me. Dynamic Warmup Overhead Jump squats with broomstick, high kicks, … 14 inch Oly chain squats (top weight / bottom weight) all no belt 180 / 120 x3 270 / 210 x1 360 / 300 x1 450 / 390 x3 x5 sets in 5 minutes ...
Dec 9th
Dec 6th
4 tags
Wednesday 12-3-2008
Just some Oly stuff and some rows since I am out of town for the weekend. Power Snatches bar x5 135 x3 185 x3 225 x1 245 xfail 245 xfail Power Cleans 245 x1 265 x1 285 x1 305 xfail 305 xfail Bent Rows 305 x3 335 x3 355 x3 375 x3 315 x6
Dec 4th
5 tags
Tuesday 12-2-2008
Rotator cuffs are hurting pretty badly so I didn’t do much full range strict pressing today. Dynamic Warmup Shoulder Dislocations… Log Jerks out of rack 100 x10 strict 190 x6 280 x3 320 x1 CG Bench Press bar x15 135 x12 225 x5 315 x1 365 x fail I lowered it down way too high and my shoulder popped CG 4-board press 335 x3 365 x3 405 x3 425 x1 Tricep Extension /...
Dec 3rd
9 tags
Monday 12-1-2008
Warm-up bodyweight jump squats, high kicks… 14” Oly box squats 135 x3 225 x3 315 x3 405 x3 475 x3 17” Oly Box Squats 545 x1 585 x1 605 x fail Double Overhand Deadlifts - no belt 135 x3 225 x3 315 x3 405 x2 515 x1 Alt Grip Deadlifts - no belt 605 x1 Alt Grip Deadlifts - belted 675 x fail, just below knee 12” Log Cleans and 10 second holds 100 x1...
Dec 1st