SmileyEH's Log

[SmileyEH]

[ QUOTE ]
Smiley, I'm not sneezing at the weight you deadlift, but it does look like you start your lift with your hips too high.

[/ QUOTE ]

I used to start lower, but my hips ended up just rising before I got the weight off the ground. Thats why I feel like I do more of a romanian deadlift than anything else. Long legs/short arms? Either way I don't think it's a big deal (although I could be convinced otherwise). I think I also get more of a crossover to 1st pull clean/snatch.

[SmileyEH]

Rest day yesterday, probably last day in the gym for a week or so. Going to be writing a paper all day tomorrow, and Atlantic City and then N. Carolina for a week.

500m row 1:44 @ 23
10 dips
8 pullups
15 back extensions, situps
5 HSPU FR
OHS and Power Snatches

Overhead Squat
8x95
5x135
2x155
1x185 (PR)
1x200 (PR)
1x175
2x175 x 2

Deadlift
5x225
3x315
3x335 x 2

Alternated with barbell bench:
10x135 x 3

Sweet 25lb OHS pr, deadlifts didn't feel very good. Hamstrings were sore so depended on my back too much.

[SmileyEH]

First real day back in the gym. Was in Atlantic City for a night, then the Preakness in Baltimore (greatest shitshow ever), and on the beach in north carolina until friday. Went to the gym saturday, but hardly did anything - just a little o-lifts. Considering around half my calories last week and half have been from alcohol I felt pretty good today.

did slightly modified crossfit workout Linda.

10-9-8...2-1 reps each of .75xbodyweight clean, 1.5xbodyweight deadlift, bodyweight bench press.

I scaled the deadlift up slightly to 275, and the bench down to 155. Kept the cleans at 135. However, after the round of 9 I switched to power cleans because my back just wasn't keeping an arch at all in the deep squat. Weighed myself after-about 177lbs so I'm happy with the loads. Total time: 44mins, absolutely brutal.

[SmileyEH]

Been meaning to get back into the habit of posting in this again. School finished around 2nd week of may, and ended up taking about 2 and a half weeks off from the gym culminating in this sweet road trip home. Definitely gained a few pounds of fat and lost a little strength on a diet of beer, cocktails, and way too much fast food.

Since getting home I've started a Bill Starr 5x5 progression which is MWF. Once a week I'm going to be running a 400m(ish) interval program out of Christian Thibedeau's (sp?) book. Yesterday it was 3x400m with 120sec rest intervals. times were 0:58, 1:04, 1:07. Pretty brutal, but the total distance was probably more like 350-375m (I ran a 1:10 first lap 400 of an 800m on an actual track last fall), although the "course" I set up has some tight turns. Whatever, it will work.

On Tuesdays/Saturdays I'll also be either running a 5k or something, or doing crossfit style metcon workouts. I've set my rings up in a tree next to my house so those are getting a lot of work too: muscle ups, dips, lever progressions.

Todays workout was back squat, bench, bent over row, weighted dips and chins. The program calls for bicep curls instead of the chins and also tricep extensions but couldn't bring myself to do them. Maybe next week.

Squat:
sets of 5 up to a triple at 250
8x190

Bench:
sets of 5 up to a triple at 170
8x135

Row:
sets of 5 up to a triple at 155

Dips:
5x45
5x50
5x55

Chins:
5x50 x 3

I've also been much more diligent about stretching after lifting. I finally got around to getting a new jumprope and my calves have been killing me ever since. Hopefully that should go away in a couple weeks as they get back up to speed.

[Rearden]

Smiley two things:

1- Good log

2- How many people live in your hometown?

[SmileyEH]

thx rearden.

Bout 5000, the key is however...the nearest population centre with more than 15,000 is 5 hours away. [img]/images/graemlins/smile.gif[/img]

[anklebreaker]

Nice roadtrip. How long did it take?
5000 pop wtf!

And quit being a baby about bicep curls.

[maniacut]

that drive is ridic

[SmileyEH]

[ QUOTE ]
Nice roadtrip. How long did it take?
5000 pop wtf!

And quit being a baby about bicep curls.

[/ QUOTE ]

Stayed in kingston for 2 nights, then saw a jays game in TO and stayed the night as well. Bulk of the drive was 11am to 3:30am straight from toronto to Thunder Bay. Fun!

Did a 5k run today (actually it was probably a hundred metres short but hilly route so f the nits). Little less than 10mins out which I was very happy with, but had to slow to a walk for about 30 seconds on the way back because of a killer stitch. Total time: 21:00 for 7:00 miles. The thing I hate about running is what kills me is not the exhaustion, but the stitches. I try to breathe out every left foot stride which helps a little. Oh well, I'd be happy to get a solid <20min 5K by the end of the summer.

[SmileyEH]

So after my workout last monday my left shoulder went out for 3 days. Couldn't lift my arm without pain, chugging ibuprofen, icing constantly. Did squats and deadlift on friday, and back to the regular workout today. Back to normal, hopefully these severe tendinitis relapses don't happen more than twice a year. Also ran 4x400m on thursday - was brutal.

Squat - worked up to set of 5 at 255 (very tough)
bench - worked up to set of 5 at 172.5 (tough)
power clean - worked up to set of 5 at 155 (not bad)

I was doing power cleans + push press on mondays, but I'm going to just stick to the cleans - I think it was the PP that set my shoulder off last week.