The Glade 4.0

In an effort to be more accountable to myself, I'm going to post a workout log. I've been slacking since the holidays and need to get on top of things again.

Also hopefully it will be easier to look back and see what I did when and chart progress:

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Here's what I had down prior to today:

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

25 Pullups
50-Deadlifts (95 lbs)
50 Pushup
50 Box Jumps
50 Situps
50 KBS 20kg
25 Pullups

Time: 13:47

Tough one for sure. I felt good on the dead lifts though so I am happy overall. I hate sit ups.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

"Elizabeth"


21 Squat Cleans 85#
21 Ring Dips

15 Squat Cleans 85#
15 Ring Dips

9 Squat Cleans 85#
9 Ring Dips

Time 12:45

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Not sure if I ever posted my gym's video here or not. Thats me at :53 in:

[youtube]gVOslAscS18[/youtube]

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Yesterday and today: Snow shoveling. 2 hours per day.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

You banged some chick who said her name was Elizabeth and worked out right after?

You're more a man than I am.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

During!

It's a Crossfit thing, they name their tougher benchmark workouts after girls. I guess it's so you can say "I did Elizabeth today in 12 minutes 45 seconds."

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

When they get to Edna and you bang her out for 20 minutes, that's when you get STUD tattooed on your forehead in Old English.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Oh yeah you do. Those ***** arent easy let me tell you.

Saturday was more shoveling. 100 push ups.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: 3x5 back squats @225

"Diane"
21-15-9
Deadlifts 155lbs
Hand Stand Push Ups

So 21 DL's, 21 HSPUs, 15 DL, 15 HSPU, 9 and 9.

Time 6:28

I should have gone heavier.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I find there is a severe sticking point in terms of weight for doing normal deadlifts where the motion becomes closer to a roman deadlift, simply because it takes so much strength to drive the weight through the initial angles where you are in a deep squat.

Make sure you are well below that if you are doing higher volume training.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Dash, I'd honestly move away from the clean and jerk, and move towards the power clean.

[youtube]mCUmi2oqlvA[/youtube]

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Ezekiel 23:19-20 

Clean and jerks are just powercleans with a split jerk at the end. IMO, the jerk develops leg and core explosiveness better than the clean (which is more about smoothness and explosiveness in your back and traps and less in your legs, esp if you do hang cleans like me) and certainly engages your shoulders which the clean doesn't do.

Any particular reason you find not to do the jerks?

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Jerks after cleans are more condusive to injury, due to muscle fatigue and compensation. Which is why the NFL and all major college football programs use the power clean instead of the clean and jerk to develop the explosiveness you speak of.

You would be better served doing power cleans, and then embracing the military press as a substitute.

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Ezekiel 23:19-20 

I suppose you could do that. I do standing overhead press, but it simply doesn't develop the twitch power that split jerks can.

It may one day be relegated to a distant memory, an archaic tool of the past remembered for its place in sport powerlifting, but as a power building tool, right now I find it irreplacable. I don't use it, but if I need that sort of upper body power, I definitely would.

I just stick to hang cleans, they are great for the traps and upper back.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

We do a lot of all 3, mostly power cleans though. Clean and Jerks are thrown in now and again. This is more high volume low weight though. Still, point taken Rynar. I would say the power cleans are the best variation but now and again C&J are good to do occasionally imo.

Now a power snatch, that's some ****. I think we've only done them twice in the 6 months I've been at this place. Just looking at them you'd think it's dangerous but again we are using a lighter weight for metabolic conditioning not really strength per se.

[youtube]9nc4DpIzns8[/youtube]

Our pure strength training is typically squats (roughly 90% back, 10% split between overhead or front), deadlifts or some form of press. High weight done in progression, low reps. Usually 3x5. We'll do 1 rep max every month or two.

The workout of the day typically involves tons of pull ups and push ups. Olympic lifts, Burpees, kettlebell swings, some rowing now and then. That sort of thing. So it's more a blend of strength and conditioning.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Oh god, those are killers. I would do lots of overhead squats just to build stability strength before you even attempt those with much weight. Otherwise, receiving the weight is going to be disastrous.

Back squats and deadlift are great, can't emphasize how much they build total body strength, esp DL's. If you want a real killer, do deep DL's by placing yourself on a 4-6" high platform. If you are like me and have freakishly long arms for your height, it's almost necessary just to get full range.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Today was:

Run 1 mile
50 Thrusters @45lbs
Run 1 mile

Took me 22:25

First mile, no problem. 50 thrusters right after that, very rough. But I did them really well. Good form and chained them in sets of 5-10. 2nd mile, ugh. I suck at running.

Thrusters:

[youtube]Gr_1gqoatcs[/youtube]

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

"Barbara"

5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest in between each round.

I only did 3 round because I went in at 6:15am without eating anything. Bad idea. Anyway for 3 rounds took me 22:43 which was a very good pace, but then i started to feel sick heh.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
I worked on my power cleans for about a half hour. Nothing intense, just form with medium weight.

WOD
4 Rounds of:
25 Virtual Shovel 35 lbs on one side of a 45 lb bar.
10 Broad Jumps 6ft

Time: 8:23

Broad jumps are just basically a standing jump 6 feet forward. Land, turn around, do it again.

Shovels:

[youtube]YgbtoS4-6hQ[/youtube]

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today for me was "FIGHT GONE BAD"

Wallballs 14lbs
Sumo Deadlift High Pulls (SDHP) 50lbs 50lbs
Box Jumps 20"
Push Press 50lbs
Row for Calories

1 minute at each station for max reps
Take 1 min rest in between each round
3 Rounds

I did 250 total reps in that time

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Nice.

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"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." Jesus of Nazareth

Strength:

3x5 back squats @185 felt good although I had to be reminded to go low. I corrected it and still felt good. Time to move up again. I was doing 225 regularly but was unhappy with form so I kicked it all the way down and am going to work my way back up.

Workout of the Day

Run 400m
30-25-20-15-10-5 reps of:
Kettle Bell Swings 16kg
Pushups

Run 400m

Time: 13:28

I went light on the kettle bells because my back was feeling a bit sore still, but I could have gone heavier.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

A man after my own heart. Glad to hear you are moving forward

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones