SmileyEH's Log

[J.Brown]

funny thing, i have just started working on the muscle up.

i took my son to the park today, after my version of linda, and tried to do a muscle up or two on the rings from a dead hang. omg, gl w/ that one. kip, kip, kip is the answer.

i know you can "muscle" one or two, but the most impressive part is 3 through 30, great work man, really.

[Rootabager]

Muscle ups are all about the kip. We had to do them on rings in my gymnastics class, they are hard but alot just getting used to. With a good kip you dont even need that much strength. On a straight bar you can kip up above the bar with no strength using form and momentum.

[SmileyEH]

Warmup:
500m row 1:45 @22
10 dips
7 pullups (arms sore from yesterday)
15 back extensions, incline situps
5 HSPU full range

DBell Bench:
10x50
5x80 x 2
4x80
5x80

Deadlift:
10x135
5x225
5x295
5x305
5x315
5x325 (rar!)
5x275

Bench felt ok today, not great - maybe going to change my set/rep regime up. Deadlift was good, the set at 325 felt really strong. Maybe go for a pr next couple weeks.

[SmileyEH]

Rest day yesterday.

Warmup:
500m row 1:42 @ 22
15 dips, kipping pullups, back extensions, incline situps
5 HSPU FR
Power snatches, OHS

Front Squat:
10x45
5x135
3x205 x 10

Total Pounds: 6,825

Barbell Shoulder Press
10x45
5x95
4x115
3x115
3x120 x 4

Total Poudns: 2,660

Hanging Inverted Pikes
8 palms away
7 palms facing

12 Med Ball incline situps + 12 unweighted

Going to start keeping track of my total poundage each workout to give me some sort of comparison b/w different set/rep regimes. With the goal of increasing total weight lifted each workout/week.

[SmileyEH]

Rest day yesterday

Warmup:
500m row 1:39 @22spm
power snatches + OHS
little stretching

Clean & Split Jerk
bunch of split jerks at 45
5 or 6 quick singles @ 135
1x175
1x195
put on a belt
1x210 - slight press out
put on wrist wraps
1x220 - fail jerk (clean PR)
belt off
1x200 fail jerk
1x200 x 2

Snatch:
3 + 3 power snatches, OHS @ 95
2 + 1 fail (hit my knees on the way up ow!) x 95
3x95 hang power
3x95 hang
1 fail + 3x105 hang
3x115 hang
2+1 failx115 hang

Pretty sweet getting a new clean pr (100 kilos!), although my jerk doesn't seem like it will catch up anytime soon. Snatches felt pretty good, but I was pulling too much with my back during the first pull - think thats why i hit my knees on the way up. Just did hangs after that so as not to re-injure them.

[SmileyEH]

2min bike

Dips:
10 unweighted
5x45
3x60
3x70
3x65 x 3
3x55

Overhead squats with bar, stretching

Back Squats:
8x135
5x185
3x230 x 10

=8905 total pounds

[SmileyEH]

Warm Up
2min bike
10 dips
8 pullups
15 back extensions, incline situps
OHS and power snatches
stretching

Overhead Squat:
8x95
5x135
5x155 x 4

Total Load = 4,535

Chins w/ dip belt
8 unweighted
5x45
5x50 x 4

2 roudns of:

10 box jumps (3 feet?)
5 broad jumps (7 feet?)
2 triple 4step jumps
2 double 5setp jumps

[SmileyEH]

Unplanned rest day yesterday. Drove in for my first class and felt horrible - sore throat/nausea so went home and watched tv all day.

Warmup:

2min bike
10 dips
15 kipping pullups, back extensions, incline situps
10 pushups

B-Bell Bench:
8x135
8x155
7x155 x 2

Total Load: 4,490

Deadlift:
8x135
5x225
1x315
1x345
1x375 (PR)
1x385 (PR!)
1x335 x 3 (off dominant grip)
10x135

total load = 5,980

Sweet deadlift session today. Nothing like hitting a pr and having to sit down cause the room is spinning and all you can hear is buzzing. Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[Thremp]

Very nice DL numbers.

[SmileyEH]

[ QUOTE ]
Very nice DL numbers.

[/ QUOTE ]

Thanks Thremp!

Rest day today, yesterday's workout:

500m row 1;47 @22spm
10dips, kipping pullups
15 back extensions, incline situpus
OHS, power snatches
little stretching

Front squat
8x45
5x135
3x185
3x215 x 5

Cut these 5 sets short, back was still sore from deadlifts

Barbell Shoulder Press
8x45
5x95
4x115 x 5

Lunges
8(each leg) x 95
5x135
5x145 x 2

Farmer's Walk
Each time, 1 lap around the gym - round 150feet
1lap w/ 80lb dumbells
3 laps w/ 100lb dumbells - 2-3min rest b/w laps