conorvansmack's Training Journal

[SociallyChallenged]

Great job dude. For fun: go back to the first page of your journal and see how far you've ***e.

Are these asterisks coming in as part of April Fools' Day? They were just on Koing's "C-O-Mpetition" thread and marked out those three letters as well. Weird.

Anyhow, congrats on the solid DL, OP. That's quite good

 

[brikis98]

Are these asterisks coming in as part of April Fools' Day? They were just on Koing's "C-O-Mpetition" thread and marked out those three letters as well. Weird.

No idea what is causing it, but it's pretty annoying.

 

[conorvansmack]

No idea what is causing it, but it's pretty annoying.

Are you using Chrome? I've seen that in other forums when people were using it.

Thanks guys! It's pretty ironic to look back at Oct '08 and see that I was pretty excited about DL'ing 225. Even funnier is July '08. I was excited about squatting 135.

 

[brikis98]

Are you using Chrome? I've seen that in other forums when people were using it.

I am using Chrome, actually. What does that have to do with it?

Thanks guys! It's pretty ironic to look back at Oct '08 and see that I was pretty excited about DL'ing 225. Even funnier is July '08. I was excited about squatting 135.

Heh. Imagine looking back in another 2 years

 

[conorvansmack]

I am using Chrome, actually. What does that have to do with it?

Over at www.mmajunkie.com Chrome users used to get some strange characters when posting. I'm not sure what platform their forums and comments run on, but it may be a Chrome/vBulletin issue.

 

[conorvansmack]

4/8

Sh*tty schedule and sh*ttier job have made it tough to get into the gym this week.

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+75

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 215, 2 @ 255, 5 x 3 @ 285
3 x 3 felt fine, I got better with each set. The 4th was the best by far. The 5th set was all kinds of ugly. 3 x 5 next time.

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 135, 5 @ 150, 2 x 4 @ 150
This is what I get for not working out.

Rows - 5 @ 115, 5 @ 145, 3 x 5 @ 175
My hamstring and groin (don't know the names of the muscles - adductor/abductor?) tightened up pretty seriously after squats, so I decided against deadlifting tonight.

HKR - 3 x 12

 

[conorvansmack]

4/12

Pull ups - 5 @ BW, 3 x 5 @ BW+20

Squat - 12 air, 8 @ 115, 5 @ 170, 3 @ 215, 2 @ 255, 3 x 5 @ 285

Bench press - 2 x 5 w/bar, 5 @ 125, 5 @ 165, 3 @ 205, 2 @ 225, 3 x 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 125, 3 @ 145, 3 x 3 @ 165

 

[conorvansmack]

4/16

Dips - 10 @ BW, 5 @ BW+45, 6, 6, 7 @ BW+75. 667, the neighbor of the beast. Thanks Max Payne 2.

Squat - 12 air, 5 @ 115, 5 @ 170, 5 @ 215, 5 @ 260, 3 x 3 @ 290

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 140, 5, 4, 3 @ 150
Dammit! I got progressively weaker during the work sets. I tried breathing btw each rep on the second set and it didn't help much. Time to drop the weight down a bit and work back up.

Deadlift - 2 x 5 @ 145 (OH), 5 @ 205 (OH), 3 @ 255 (OH), 2 @ 315 (mixed), 5 @ 345 (OH), 5 @ 345 (mixed)

OH Press punishment - 10 @ 125

Did some landscaping in my backyard all day on Saturday and tweaked my ankle. Stairs are murder and air squats aren't much fun either. Hopefully I'll be ready to go on Tuesday.

 

[conorvansmack]

4/20

Pull ups - 7 @ BW, 3 x 5 @ BW+25

Front Squat - 12 air, 8 @ 85, 5 @ 125, 3 @ 170, 2 @ 195, 3 x 3 @ 215

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 165, 3 @ 205, 2 @ 225, 3 x 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 125, 3 @ 145, 3 x 3 @ 170

Ab wheel rollouts 12, 6 w/ 25# on back, 12, 12
The 6 with the weight were definitely tough. I may add in more of these since 12 was coming pretty easily.

 

[conorvansmack]

4/24

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 170, 3 @ 215, 2 @ 260, 3 x 5 @ 290

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 115, 2 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 210, 3 @ 265, 2 @ 315, 5 @ 355 (OH), 5 @ 355 (mixed)

I had to leave the gym shortly after finishing and didn't have time for static stretching like I normally do. I'm regretting that now (Monday) 2 days later. I won't be able to make it back to the gym until Wednesday night, so I need to figure out something to do in the meantime. I've been thinking about doing P90X at home (friend has it - I'd never pay for it) since I'm not able to get to the gym as often as I'd like. Thoughts?

 

[brikis98]

I had to leave the gym shortly after finishing and didn't have time for static stretching like I normally do. I'm regretting that now (Monday) 2 days later. I won't be able to make it back to the gym until Wednesday night, so I need to figure out something to do in the meantime. I've been thinking about doing P90X at home (friend has it - I'd never pay for it) since I'm not able to get to the gym as often as I'd like. Thoughts?

Are you just trying to figure out a workout you can do at home when you miss gym days? If so, what equipment do you have access to?

 

[conorvansmack]

Are you just trying to figure out a workout you can do at home when you miss gym days? If so, what equipment do you have access to?

I'm not really looking for a replacement, but something to keep me motivated on off days or on days that it's too cold to do anything outside (Wisconsin). Taking 3 days off in a row is not helping me at all.

I don't have any equipment at home right now. I'd consider buying a doorway pullup bar and maybe some kettlebells (1 -2 pood). The only suitable space I have is in my living room.

About a year ago we were doing the burpee challenge and that worked pretty well.

 

[brikis98]

I'm not really looking for a replacement, but something to keep me motivated on off days or on days that it's too cold to do anything outside (Wisconsin). Taking 3 days off in a row is not helping me at all.

I don't have any equipment at home right now. I'd consider buying a doorway pullup bar and maybe some kettlebells (1 -2 pood). The only suitable space I have is in my living room.

About a year ago we were doing the burpee challenge and that worked pretty well.

I'd recommend doing some minimal equipment or bodyweight only Crossfit workouts (here is a good list). Given the strength routine you are doing, you'd probably see the most benefit from focusing on air squats, single legged squats, jump squats, box jumps, vertical jumps, broad jumps, lunges, push-ups, clapping push-ups, handstand push-ups, pull-ups, muscle-ups, dips, sit-ups and sprinting. Start gradually - perhaps 5-10 minutes of Cindy or Mary - and work your way up. Exercises that you can handle for many reps (I'm guessing push-ups and air squats) will help you maintain strength; those that are hard (I'm guessing pistols and handstand push-ups) will actually make you stronger. A door pull-up bar and/or some rings (if you can hang them somewhere) would be a great investment.

 

[conorvansmack]

Thanks for the links, definitely helpful. I'd love to get a set of rings, but they are really expensive!

 

[brikis98]

I'd love to get a set of rings, but they are really expensive!

Honestly, I've spent $70 on far dumber things than gymnastics rings. My elite rings were worth every penny; I hear rogue rings are also a great choice. However, if that's more than you want to dish out, there are a number of DIY tutorials online that you could try:

http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/
http://www.instructables.com/id/How-to-make-GymnasticsFitness-Rings-from-PVC-Cond/
http://patrickhdonnelly.blogspot.com/2008/01/diy-plywood-gymnastics-rings.html
http://board.crossfit.com/showthread.php?t=12572

 

[conorvansmack]

4/29

Pullups - 5 @ BW, 7, 6, 5 @ BW+25

Squat - 12 air, 8 @ 115, 5 @ 175, 5 @ 205, 5 @ 235, 5 @ 265, 5 @ 295
I decided to switch back to the Bill Starr style of ascending sets of 5. I started out the day very tight in my low back, and hips. I finally loosened up after the 265 and decided to go for 295.

Bench Press - 10 pushups, 8 @ 120, 5 @ 155, 5 @ 195, 5 @ 225, 5 @ 245
I felt good enough to go for more reps, but stopped. I'll move back up to 250.

Power Clean - 5 @ 95 (hang), 5 @ 125, 5 @ 155, 3 @ 175
The warm up sets were great and my technique was very clean, bar close to my body, touched my shirt on the way up. I may have done too many though. I didn't feel like my heart was in the set @ 175. The second rep was ok, but the other two were 31 flavors of nasty. I'll be back.

 

[conorvansmack]

Since 4/24, I have had a lot of stiffness in my low back and right thigh (quads). I noticed that I've been waking up on my stomach a lot lately, which is unusual for me. The stiffness and soreness do not go away until I'm very warmed up. I'm considering seeing a chiropractor.

 

[conorvansmack]

5/4 - 3 rounds of 10 chin ups, 10 Turkish getups (40 lb.), 25 pushups

The first round was great. I did 12 chin ups and the getups went great. I did the pushups on my knuckles/fists and the last 5 were tough. The next two rounds were much harder. I stopped for a short break after the 6th getup and also took a break after 20 pushups during both sets.

I realized why I never eat before going to the gym. I felt horrible afterwards and didn't bother eating when I got home. Lesson learned.

Made a chiropractor appointment for Monday. Squats, press, and deadlift later this week.

 

[conorvansmack]

5/7

Dips - 10 @ BW, 5 @ BW+45, 5, 5, 7 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 175, 5 @ 205, 5 @ 235, 5 @ 256, 5 @ 295

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 95, 5 @ 115, 5 @ 130, 2 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 275, 2 @320, 8 x 1 @ 360

Cancelled chiro appointment. I'm going to do bodyweight stuff at home to keep the blood flowing and my muscles loose.

 

[conorvansmack]

5/10
I slept like crap on Sunday night (teething baby) and decided to take the day off of work. I slept all I could, but gave up and went to the gym around 11:30am.

Pull ups - 7 @ BW, 3 x 5 @ BW+30

Front Squat - 15 air, 8 @ 85, 5 @ 135, 5 @ 175, 5 @ 205, 5 @ 220
The first 3 reps went up just fine, but my technique out of the hole broke down a bit, but I'll fix that next time before moving up to 225.

Bench Press - 15 pushups, 8 @ 125, 5 @ 165, 5 @ 205, 5 @ 230, 5 @ 250
A little shaky on the last rep of 250, but my regular spotter was there and didn't touch the bar.

Power Clean - 5 @ 95 (hang), 3 @ 125, 5 @ 135, 5 @ 145, 5 @ 165
I was planning on going for 175, but a friend that has been going to CrossFit Milwaukee was there and helped me with Power Cleans. He helped me work on whipping my elbows through. He also advised a much more upright posture when pulling the bar off the floor, which helped a ton.

Hanging knee raise - 15, 15, 12

Back extensions - 2 x 10

 

[conorvansmack]

5/17

Back from another week-long layoff. I've had a pair of Chuck's for a while, but I haven't tried lifting in them.

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+85

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275
I could really feel which parts of my feet interact with the floor.

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 5 @ 135, 2 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 270, 2 @ 325, 8 x 1 @ 365 (2 OH, 6 mixed)

I'm not sure if I'll keep lifting in my Chuck's. I didn't notice a significant difference them and these.

 

[brikis98]

For squatting, squat shoes are better. For deadlifting, barefoot (or in VFFs) is best.

 

[conorvansmack]

I know squat/weightlifting shoes would be best, but I'm pretty cheap (see the above conversation about rings) with this hobby. It's very similar to the realization that I came to while studying BJJ and muay thai. The gym membership was not cheap ($100+) and additional gear was going to cost at least $90. I examined my goals and knew that they never included being a fighter, which is the only way I could justify spending that much.

Since this is a hobby that I'm not able to do that often, but strength is still a mild addiction, my investments in it are few and far between.

 

[brikis98]

I know squat/weightlifting shoes would be best, but I'm pretty cheap (see the above conversation about rings) with this hobby. It's very similar to the realization that I came to while studying BJJ and muay thai. The gym membership was not cheap ($100+) and additional gear was going to cost at least $90. I examined my goals and knew that they never included being a fighter, which is the only way I could justify spending that much.

Since this is a hobby that I'm not able to do that often, but strength is still a mild addiction, my investments in it are few and far between.

Fair enough. Can you lift barefoot? It's the best option for any pull from the ground and while not as good as squat shoes, significantly better than sneakers for squatting.

 

[conorvansmack]

Fair enough. Can you lift barefoot? It's the best option for any pull from the ground and while not as good as squat shoes, significantly better than sneakers for squatting.

Yikes! I've thought about deadlifting barefoot, but I'm pretty sure the gym's rules prohibit that. They'd probably freak out.

The heels and soles of my shoes don't compress that much, at least that I've noticed. I'll try the Chuck's a few more times, but I didn't notice a very big difference.