Showing posts with label tps. Show all posts
Showing posts with label tps. Show all posts
Monday, October 5, 2009
For Nathan
Apparently Matt Rhodes will now be working at TPS as of 10/12. Another guy to learn stuff from.
Tuesday, June 16, 2009
New Program, First Post
Greetings dudes, I come in peace. Nathan invited me to log my workouts here, and hopefully y'all can advise me to getting stronger, faster, and more awesome.
6/8/09
Start of new training phase, at a new gym: Total Performance Sports (TPS) in everett.
OLY- light, for warmups
55xBurgnener warmup, deep overhead squats
Power snatches: 55x8?, 65x4x2, 95?xfail+1+fail
Power Cleans: 95?x6x4 +front squatx2
Power Clean and Jerk: 65x4x4
Murph said I need to get my head through faster on the jerks.
BENCH
45x8, 65x6, 75x4?, 85x5x4
i guesstimated a 1RM/goal of 125, so my work sets were just 70% of that, they felt solid but not difficult. My numbers and long-term program needs to be tightened up i think.
SQUAT
45x8, 95x6, 135x3?, 145x5x3+4+fail
These were non-trivial, I lost my balance on the last rep. I'm so not in squating shape, this is usually trivial for me, 160+ at these sets is more likely to fail. But this was over 70% of my goal/1RM (200), so, gotta get back in somehow.
SLOW PUSHUPS ON RINGS:
wide stance: x5?
narrow stance, one foot: x5?
Was going to do more bench, but was running out of time and wiped, so we dicked around with the rings and did suspended, slow pushups. Cool.
6/09:
got to zcenter way too late due to work, had 15 hard minutes on elliptical, stretched.
6/10:
TPS again.
OLY:
Burgener Warmup with deep overhead squat.
snatches: 65x6x3?
clean+jerks: 5?x2 (fast)
DEADLIFT:
Trying to work up to a 5RM, but this was not the day for that, full of fail.
135x6?, 155x5, 185x4, 205x3?, 225x1?, 235x3+FAIL (~85% of 275)
The sleeve on the end of the bar was COMING OFF and I was all lopsided for a bit. Fixed it, kept going.
The center of the bar was smooth where I was normally gripping for sumo, so this absolutely wrecked my hands and was fucking painful. Great start there.
BENCH:
Warmed up with DB presses: 25sx8, 30sx6, 35sx6?
45x10, 65x6?, 75x6?, 85x5x5
These were good. I didn't try to destroy myself. This was ~70% of 125. I should have done 70% on deadlift 5RM, but pushed myself too hard this first week back.
DEADLIFT:
135x6?, 185x5x5 (<70% of 275)
These were brutal on my hands. Tried to correct my non-arched back and failed on those more often than not. It was not a good time to try and change form while also on my first week back and using a shitty bar with no grip, but Nathan noted it's possible that I'm lacking in hipstrength needed at the bottom/start of the lift with a proper back arch. I'm thinking that when I actively try to arch, I end up pushing my butt below parallel and my leverage is gone, which perhaps does indicate inadequate hip strength, but I think I also just need to learn how to arch my back without ending up starting the lift way too low.
6/12/09:
TPS
OLY:
Burgener Warmup x1
snatches: 65x6x3?
clean+jerks: 65x 5?x2 (fast)
SQUAT:
45x8, 95x6, 135x5?
BENCH:
45x8, 65x6, 85x5x5
SQUAT:
95x5, 135x5x5
Glut-ham raise:
6?x3
Ow. Having never done these, and after all the squating, my hamstrings were shot.
6/15/09:
OLY:
Burgener Warmup x1
snatches: 65x6x3
clean+jerks: 85x 4x3
Snatches were much harder today, feeling stiff. Heavier c+j, still done for speed.
BENCH:
45x8, 65x5, 75x5, 85x3, 95x3, 105x3, 115x3
Current 3RM.
Huzzah. Would have attempted 120 but I felt my bad shoulder twinge so I didn't push it.
SQUAT:
45x6, 95x5, 135x5x5
BENCH:
45x6, 65x5, 85x5x5
DB presses:
35sx8x4
My shoulder was suffering on the last two reps of each set.
Deadlift (conventional stance):
95x6, 135x6x4
Trivial. Concentrated on awesomely arched back.
Other:
The female co-owner of TPS basically told me to cover myself so that other ladies that lift there won't feel bad about themselves. I spent the rest of my workout trying to pull my shirt down. If I were a dude, this wouldn't even be an issue.
Apologies on the text dump.
6/8/09
Start of new training phase, at a new gym: Total Performance Sports (TPS) in everett.
OLY- light, for warmups
55xBurgnener warmup, deep overhead squats
Power snatches: 55x8?, 65x4x2, 95?xfail+1+fail
Power Cleans: 95?x6x4 +front squatx2
Power Clean and Jerk: 65x4x4
Murph said I need to get my head through faster on the jerks.
BENCH
45x8, 65x6, 75x4?, 85x5x4
i guesstimated a 1RM/goal of 125, so my work sets were just 70% of that, they felt solid but not difficult. My numbers and long-term program needs to be tightened up i think.
SQUAT
45x8, 95x6, 135x3?, 145x5x3+4+fail
These were non-trivial, I lost my balance on the last rep. I'm so not in squating shape, this is usually trivial for me, 160+ at these sets is more likely to fail. But this was over 70% of my goal/1RM (200), so, gotta get back in somehow.
SLOW PUSHUPS ON RINGS:
wide stance: x5?
narrow stance, one foot: x5?
Was going to do more bench, but was running out of time and wiped, so we dicked around with the rings and did suspended, slow pushups. Cool.
6/09:
got to zcenter way too late due to work, had 15 hard minutes on elliptical, stretched.
6/10:
TPS again.
OLY:
Burgener Warmup with deep overhead squat.
snatches: 65x6x3?
clean+jerks: 5?x2 (fast)
DEADLIFT:
Trying to work up to a 5RM, but this was not the day for that, full of fail.
135x6?, 155x5, 185x4, 205x3?, 225x1?, 235x3+FAIL (~85% of 275)
The sleeve on the end of the bar was COMING OFF and I was all lopsided for a bit. Fixed it, kept going.
The center of the bar was smooth where I was normally gripping for sumo, so this absolutely wrecked my hands and was fucking painful. Great start there.
BENCH:
Warmed up with DB presses: 25sx8, 30sx6, 35sx6?
45x10, 65x6?, 75x6?, 85x5x5
These were good. I didn't try to destroy myself. This was ~70% of 125. I should have done 70% on deadlift 5RM, but pushed myself too hard this first week back.
DEADLIFT:
135x6?, 185x5x5 (<70% of 275)
These were brutal on my hands. Tried to correct my non-arched back and failed on those more often than not. It was not a good time to try and change form while also on my first week back and using a shitty bar with no grip, but Nathan noted it's possible that I'm lacking in hipstrength needed at the bottom/start of the lift with a proper back arch. I'm thinking that when I actively try to arch, I end up pushing my butt below parallel and my leverage is gone, which perhaps does indicate inadequate hip strength, but I think I also just need to learn how to arch my back without ending up starting the lift way too low.
6/12/09:
TPS
OLY:
Burgener Warmup x1
snatches: 65x6x3?
clean+jerks: 65x 5?x2 (fast)
SQUAT:
45x8, 95x6, 135x5?
BENCH:
45x8, 65x6, 85x5x5
SQUAT:
95x5, 135x5x5
Glut-ham raise:
6?x3
Ow. Having never done these, and after all the squating, my hamstrings were shot.
6/15/09:
OLY:
Burgener Warmup x1
snatches: 65x6x3
clean+jerks: 85x 4x3
Snatches were much harder today, feeling stiff. Heavier c+j, still done for speed.
BENCH:
45x8, 65x5, 75x5, 85x3, 95x3, 105x3, 115x3
Current 3RM.
Huzzah. Would have attempted 120 but I felt my bad shoulder twinge so I didn't push it.
SQUAT:
45x6, 95x5, 135x5x5
BENCH:
45x6, 65x5, 85x5x5
DB presses:
35sx8x4
My shoulder was suffering on the last two reps of each set.
Deadlift (conventional stance):
95x6, 135x6x4
Trivial. Concentrated on awesomely arched back.
Other:
The female co-owner of TPS basically told me to cover myself so that other ladies that lift there won't feel bad about themselves. I spent the rest of my workout trying to pull my shirt down. If I were a dude, this wouldn't even be an issue.
Apologies on the text dump.
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