SmileyEH's Log

[SmileyEH]

Also forgot to post this earlier but I finally got around to making a big order from trueprotein.com

I ordered 3 6lb mixtures totalling a little over $100.

Standard:
Whey Protein Concentrate 100%

This will be my protein source for breakfast when I don't have eggs (3 times a week usually) and for lunch on rest days. Just basic whey protein, don't really care about purity as I obviously don't mind a little fat and sugars.

Post Workout:
Whey Protein Concentrate 10%
Hydrolyzed Whey Protein High Grade 25%
Dextrose 30%
Maltodextrin 30%
Creatine Monohydrate Powder 5%

Post workout shake similar to the Optimum Nutrition After Max stuff I was taking. Around 2:1 sugars to protein with most of the protein in quick digesting form with a little creatine. The creatine should work out to about 5grams per serving.

Bedtime:
Whey Protein Concentrate 35%
Calcium Caseinate 55%
Flax Seed Oil Powder 10%

Bedtime shake with caseinate that is apparently slower digesting. Also threw in some flax seed oil in there because it's supposed to be great stuff and I can use the fat before bed. Usually I have some oatmeal or cereal before bed for some complex carbs.

[Thremp]

Smiley,

From the hyperbole I read. Micellar Casein is the bedtime protein of choice. Once I can get myself into a better schedule I'll likely invest in some.

PWO is probably pretty rough tasting. Tell me how it shakes down.

I wonder if I could do the thrusters in that workout. I doubt I could rock 21 reps. I'm positive I can't do the pullups. But my kipping skillz are nonexistent.

[SmileyEH]

[ QUOTE ]
From the hyperbole I read. Micellar Casein is the bedtime protein of choice. Once I can get myself into a better schedule I'll likely invest in some.

[/ QUOTE ]

Cool, let me know if it works - I might bite the bullet and throw down for it next batch.

[ QUOTE ]

PWO is probably pretty rough tasting. Tell me how it shakes down.

[/ QUOTE ]

I figure if it is truly awful I can just mix in some of the regular whey to tone it down.

[Thremp]

Smiley,

I don't mean like truly and uniquely awful. Just to a level of general nastiness like everything else that is generally healthy. No one is gonna convince me that steamed veggies and a chicken breast tastes better than a burger and a beer. Though I do choose the former instead of the latter more often.

[SmileyEH]

Upper back and quads were really sore today but went to the gym anyway. Looking forward to rest day tomorrow.

500m row 1:51 @ 21spm
OHS and Power Snatches

Barbell Bench
10x45
10x85
8x135
5x165
5x175
3x185
1x200
8x155

God I hate bench. 200 max is still about 20lbs lower than it should be, but it's not a lift I care too much about.

Deadlift
8x135
5x225
5x275
5x285
5x295
5x305
5x275 - sumo style
5x225

Tried to go a lot easier on deadlift this week. I think 5x5 all at 80% 1rm is just too much for me recovery wise. I'll try a similar progression next week.

Incline Med Ball situps:
12, 8 + 4no med. ball

[SmileyEH]

Only updating friday and sunday's workouts now. Crappy weekend, definitely failed a take-home.

friday:
2min bike
15 dips, back extension, incline situps
10 kipping pullups
5 HSPU
stretchng
OHS and power snatches

Snatch:

5x95 hang power
3x95 power
3x95
2x115 power
2x115
1x125 power x 2
1x125 - fail

I'm going to take a break from this exercise. My technique has obviously gotten worse, and I'm not improving strength or power at all because the loading is so low. Maybe I can find a coach over the summer or next year somewhere.

Clean + power jerk:
warumpus w/ front squats @ 125
1 pwr clean + 2 hang clean -> power jerk x 135
2x135
1x165 pressed out jerk, did another one
1x165 power
1x185
1x195 fail jerk

Obviously another [censored] o-lift session.

Back squat:
8x135
8x185
5x225
5x235 x 3
2x225 - quit after my knee started to hurt. It was sore before right behind my kneecap, aggravated it.

standing shoulder press
10x45+
5x95
3x105
3x115
3x125
2x130
1x135 - fail

Very weird I couldn't do a single at 135, left shoulder hurts in the usual spot and limits me for most presses.


Sun Apr. 15
500m row 1:41 @22spm
OHS + Power Snatches

75 95lb overhead squats in as few sets possible:
25, 20, 20, 10

took about 3 min breaks bw sets. Doing it in 3 sets should be easy in a couple months. Shoulders and abs were very sore afterward

Chins
10 unweighted
5x45
5x50 x 3
4x50

Broad Jumps
One Legged box jumps
two legged long box jumps
stair jumps (jump 4 + 4 + 4 steps, jump 5 + 5 steps)

edit: yesterday while I was at the gym a guy I kind of know that is always doing the bodybuilding type stuff (lots of curls, benching, isolation stuff) stopped to ask me about the type of workouts I do. he said he was really interested to learn why i was o-lifting, squatting etc. so much as it was completely different from all he had learned, yet he saw me making a lot of progress. talked for a few minutes about crossfit, compound movements, innervation, rep regimes all that good stuff. might have made another bodybuilding convert!

[Thremp]

Take a full week off.

[SmileyEH]

[ QUOTE ]
Take a full week off.

[/ QUOTE ]

Nah, I feel pretty good overall. I think I've just been on O-lifting tilt, plus that knee strain was hurting me last week.

Good workout today:

2min bike
10 dips, kipping pullups
15 back extensions, incline situps
6 HSPU
OHS & Power snatches
stretching

Clean and Jerk:
power clean + 3 power jerks @ 135
power clean + 2 hang full clean + 2 power jerks @ 135
2x135
1x175
1x185 x 2
1x185 fail jerk
1x185
put on a belt
1x195
1x205
1x185
1x200 fail jerk
1x200
1x175 split jerk

Good Mornings:
10x45
8x95
8x115 x 3

Hanging Straight Leg Raises - until I'm upside down, proper name?
6 palms facing
6 pistol grip + skin the cat
5 pistol grip + skin the cat

[Thremp]

Meh. Your last two workouts reek of overtraining horridly. They aren't my decision. Rock on with whatever you think is best.

[skunkworks]

Smiley, when was the last time you took a full week off?