I have no idea what's going on anymore.

[Old Bull]

I don't want to say "CrossFit" but that's a close enough description - a combo of strength/bodybuilding stuff and conditioning work.

I hope it dosen't end up like this.

[ThePman]

oh my

[steak]

You sneaky mofo.

I think you forgot to mention along the way that you've written a fairly substantial book on training and have your own website.

It looks like a good read. Might have to read it when I get a break.

well spill the entire can of beans for us mere mortals why dont ya......

[ThePman]

What can I say, I try to keep a low profile

[ThePman]

I'm having a look at the Surovetsky DL program:

http://www.irongarmx.net/phpBB2/viewtop ... 2&t=210188

I've got it into my head that I want to pull 600 lbs at < 90kg (just to make it an official triple-BW lift), and I don't think this can hurt.

My next goal is ~250, so if this gets me there I'll be happy.

[SoaringSwine]

Race to 600?

You sneaky mofo.

I think you forgot to mention along the way that you've written a fairly substantial book on training and have your own website.

It looks like a good read. Might have to read it when I get a break.

well spill the entire can of beans for us mere mortals why dont ya......

http://www.ampedtraining.com/

Check out the products tab for his book. It looks good, and I'm sure a lot of people here would benefit from it.

[SoaringSwine]

I'm having a look at the Surovetsky DL program:

http://www.irongarmx.net/phpBB2/viewtop ... 2&t=210188

I've got it into my head that I want to pull 600 lbs at < 90kg (just to make it an official triple-BW lift), and I don't think this can hurt.

My next goal is ~250, so if this gets me there I'll be happy.

hmmm 105% for 3 sets of 2 in 8 weeks is pretty damn ambitious. Are you going to run it with a lower max?

[ThePman]

A race wouldn't be quite fair, since right now I'm still recovering a bit of lost ground:

I had a max around 565/255kg at that point, and got 585/265kg to my knees about two weeks after that video was taken. Of course I was about 10kg heavier at that point, too.

I think that getting back to that point will just be a matter of grinding down and busting my ass (and hoping nothing asplodes, last time it was my right hamstring).

Of course it may be different doing it at ~90kg vs. 98-100. Will not know til it happens.

[ThePman]

Just did a light session tonight, trying to get some of the stiffness out of my body. Still feeling a bit of the post-meet hangover/CNS drain.

Front Squat, 40kg 2x6

Back SQ, 60x6, 65x6, 70x6

Chins, 3x8

Incline BP, 60x8, 65x8, 70x8

Bike, 6x20:40 intervals

2 rounds of a conditioning circuit, nearly puked

Quad feels achy as I warm it up, but seems to feel better after a few working sets. I'm being very careful with my form right now and very conservative with the weights.

Conditioning-wise, I'm sucking wind for now. I'm glad conditioning trains up fast.

[SoaringSwine]

A race wouldn't be quite fair, since right now I'm still recovering a bit of lost ground:

I'll be wearing a deadlift suit which has given me about 10-15kg in the past. So it might be fair after all .

[ThePman]

Oh also, about the Surovetsky program, the spreadsheet I've got bases it on 95% of your 1RM. That makes the numbers a lot more manageable.

If you wanted to be even more conservative, you could knock it back to 90-92% range just to give you a little more use out of it.

Google Docs

[ThePman]

I came down with a case of ram-plague Thursday evening, slept like crap that night, and then felt pretty bad all day yesterday (tired + sinus issues) so I didn't end up making it to the gym.

I went just a little while ago and still wasn't 100%, but I wanted to get some activity in.

Power Cleans, coupla warmups, 80 3x2 + one front squat triple on the last set

HS Iso-Incline (rest-pause), 2P+10 x8+4+3+5x1, dropped weight to 1P+10 x6+4x3 (38 total reps)

Chinups (rest-pause), x10+3x4+5x2 (32 total reps)

1A DB Overheads 2x10

1B DB curlz 2x8

2A side raise 2x8

2B DB extensions 2x8

3A cable curlz 2x12

3B pushdowns 2x12

So I felt under the weather and wanted to pump up a little. Sue me.

I'd planned to do a medium tempo ride on the bike, but between the plague and having to walk around Auckland's hills, that was somehow forgotten. Oops.

[rose]

3A gayble curlz 2x12

Corrected :grin:

Team Pieman?

[ThePman]

It's like the button is reading my mind

Trying to get back to it today, even though I'm still a bit wonky from the head-plague.

Power Cleans, 90x5 singles @7

DL, 100x5, 140x5 @7, 160x5 @7

Chins, 5x5, 5x3 (all reps @7-8)

Easy tempo ride on the bike for 20'

Relatively easy session here. Just trying to get some work in without clobbering myself for now.

I played around with the hook-grip on the cleans and first two DL sets. It's gonna take me a few weeks to kill off all the nerves in my thumbs.

[ohjoshua]

where is the body weight at the moment?

[ThePman]

89-90 range by the scale I use at the gym

[ThePman]

Still half-sick. I hate this crap. Went to the gym anyway.

Power Cleans, 72.5 3x3

Box SQ, 60x6, 70x6, 80x6, 90x6, 100x6

Incline BP, 60x6, 70x6, 80x6

1A. Tbar row, 20x10, 40x10, 50x10

1B. side raises, 10kg 3x8

2A. hammer curls, 15kg 2x10

2B. DB extensions, 15kg 2x10

Was intended to do cardio, again, but there was too much coughing and fatiguedness to bother. Oh well.

[ThePman]

Chest congestion seems to be in its last phases. Still screwing with my sleep, but I feel better today. Slightly. It's still impacting my energy levels, though.

Power Cleans, 80 5x2

GMs, 100 3x6

Chinups, +15x5, +20x4, +25x3

Bike intervals, 8x15:45

Barbell circuit (RDL, row, hang clean & press, back squat)x5, 2 rounds

I really have no aerobic stamina right now with all this congestion, and I've definitely lost a little anyway by cutting back my regular cardio the last 6 weeks or so. It builds up fast but it sucks at the same time.

[ThePman]

Okay so I'm officially sick of this cold.

Power Cleans, warmups then 90 3x3 @8(?)

DL, 140x5 @7, 165x5 @7, 185x6 @7-8

Chinfagging, +10kg 7x3

and as usual, I'd planned a conditioning circuit and some cycling which I had to drop due to lack of energy + headache.

Power cleans have a big ? by the RPE because they were strong, but I probably should have stuck to singles at this weight. First rep was solid, but lack of stamina made the rest ugly.

blah.

[steak]

bugger about the congestion interferring with your training but at least you went 8)

[ThePman]

lol, yeah. Though I ended up skipping Wednesday. This mess was seriously screwing with my head. I've spent the last few days slamming anti-inflammatories, which seems to have helped.

I did go do a little something just awhile ago:

Box Squats, 90x5, 100x5, 110x5

GMs, 100x6, 110x6

Chins, +10x3, +20x3, +30x3

Incline BP, 60x6, 70x6, 85x6

It actually feels kinda nice to back off the heavier stuff for the moment. Both quad and adductor are still holding up OK on the box squats. No idea what will happen as the weights get heavier, but here's hoping.

No specific cardio as I got a decent workout hoofing it around Auckland CBD.

[ThePman]

I seem to be back to around 85-90% now. Head-cold symptoms are almost gone, minus a little sinus drainage. Stamina seems to be coming back.

Went to the gym a bit ago for a little vanity work and conditioning.

1A. Military Press (partial ROM), 50x6 + 4x3 + 3x1

1B. BB curlz, 30x6, 35x6, 40 4x3 (cluster set)

2A. DB extensions, 15kg x10, 20x6, x8

2B. DB curlz, 10kg 3x10

3A. pushdowns, 3x12

3B. side raises, 3x10

Bike intervals, 8x20:40

KB complex (15m), couple swings and squats and such, four rounds

[rose]

Are you 'pretty' yet? :grin:

[ThePman]

Hell no.

[ohjoshua]

lol, yeah. Though I ended up skipping Wednesday. This mess was seriously screwing with my head. I've spent the last few days slamming anti-inflammatories, which seems to have helped.

I did go do a little something just awhile ago:

Box Squats, 90x5, 100x5, 110x5

GMs, 100x6, 110x6

Chins, +10x3, +20x3, +30x3

Incline BP, 60x6, 70x6, 85x6

It actually feels kinda nice to back off the heavier stuff for the moment. Both quad and adductor are still holding up OK on the box squats. No idea what will happen as the weights get heavier, but here's hoping.

No specific cardio as I got a decent workout hoofing it around Auckland CBD.

weighted chins looking good. how heavy do you go on these when your not sick?