Training Week Ending 2 October, 2011

[Steve Freides]

Was away at the Philly RKC, am starting the thread now.

How did everyone do this week just past? It would be great to have a
few more folks post their goals and their weekly training log.

-S-
http://www.kbnj.com

[Jason Earl]

* DONE Medium ROP <2011-09-26 Mon>
- Swings 24kg for 6 minutes 84 swings.
- Clean and Press 32kg (1-2-3) x 4.
** Notes
The swings felt like a solid medium effort. I was too busy at work
today to finish all five ladders. Still (1-2-3) x 4 is a lot more
work than I did on my medium day last week. If I would have
finished it would have equaled my last heavy day.

My hands felt much better today.

* DONE Bench Press/Pull up <2011-09-27 Tue>
CLOCK: [2011-09-27 Tue 12:11]--[2011-09-27 Tue 12:23] => 0:12
|-----+-------------+-----+-----+-------|
| Set | Exercise | Wgt | Rep | Total |
|-----+-------------+-----+-----+-------|
| 1 | Bench Press | 165 | 6 | 990 |
| | Pull up | 218 | 3 | 654 |
| 2 | Bench Press | 165 | 6 | 990 |
| | Chin up | 218 | 2 | 436 |
| 3 | Bench Press | 165 | 6 | 990 |
| | Pull up | 218 | 2 | 436 |
| 4 | Bench Press | 165 | 5 | 825 |
| | Chin up | 218 | 2 | 436 |
|-----+-------------+-----+-----+-------|
| | Total | | | 5757 |
|-----+-------------+-----+-----+-------|
** Notes
I still did not get 6 on the last set of bench presses. However, I
think that was mostly because I was in a hurry to go eat lunch with
my sweetheart.

Either way, since I am going to stay at this weight until I can do
4 sets of 10 it hardly matters.

* DONE Bench Press/Pull up <2011-09-29 Thu>
CLOCK: [2011-09-29 Thu 12:51]--[2011-09-29 Thu 13:07] => 0:16
|-----+-------------+-----+-----+-------|
| Set | Exercise | Wgt | Rep | Total |
|-----+-------------+-----+-----+-------|
| 1 | Bench Press | 165 | 6 | 990 |
| | Pull up | 218 | 3 | 654 |
| 2 | Bench Press | 165 | 6 | 990 |
| | Chin up | 218 | 3 | 654 |
| 3 | Bench Press | 165 | 6 | 990 |
| | Pull up | 218 | 3 | 654 |
| 4 | Bench Press | 165 | 6 | 990 |
| | Chin up | 218 | 3 | 654 |
|-----+-------------+-----+-----+-------|
| | Total | | | 6576 |
|-----+-------------+-----+-----+-------|
** Notes
That's at least a bit of an improvement. It will be interesting to
see if my progress begins to accelerate at some point.

* DONE Heavy ROP <2011-09-30 Fri>
- Swings 24kg for 12 minutes 146 swings.
- Clean and Press 32kg (1-2-3-4) x 1, (1-2-3) x 4.
** Notes
The swings went well enough. I did two more swings than last week.
Who would have guessed I would roll a 12 two weeks in a row.

The presses went well also, although I nearly gave up on them
before I began. About two months ago I hurt my left shoulder
playing basketball in the pool with the Earls went I went home for
Michael's wedding. The top of my presses on the left side have
been a little stiff ever since. Today the first part of the first
ladder was more than a little stiff. It was a lot stiff, and I
nearly decided not to do the presses.

Once things warmed up a bit, however, the presses went very well.
I probably should have done an extra ladder to 4, but I am not
really in any hurry.

* DONE Light ROP <2011-10-01 Sat>
- Snatches 24kg for 5 minutes 62 snatches.
- Clean and Press 32kg (1-2) x 5.
** Notes
The swings were a nice easy workout. Having the light workout the
day after the heavy workout is probably not ideal. However, that's
what I can do.

My left shoulder was stiff again, and my hands are tender. If I
don't feel significantly better on Monday I might just bench press
and do pull/chin ups this next week.

[Jim Janney]

"Steve Freides" <[email protected]> writes:

> Was away at the Philly RKC, am starting the thread now.
>
> How did everyone do this week just past? It would be great to have a
> few more folks post their goals and their weekly training log.

Tuesday
pullups 5 x 6
alternating with wall handstands, not timed

Thursday
pullups 5 x (4+6)
wall handstand 4 x 60 seconds

Saturday
pullups 5 x (3+5+7)
wall handstand 4 x 60 seconds

Started noticing a pinched nerve in my left forearm on Saturday, may
skip the handstands next Tuesday, depending on how I feel then.

--
Jim Janney

[Jim Janney]

Jason Earl <[email protected]> writes:

> * DONE Medium ROP <2011-09-26 Mon>
> - Swings 24kg for 6 minutes 84 swings.
> - Clean and Press 32kg (1-2-3) x 4.
> ** Notes
> The swings felt like a solid medium effort. I was too busy at work
> today to finish all five ladders. Still (1-2-3) x 4 is a lot more
> work than I did on my medium day last week. If I would have
> finished it would have equaled my last heavy day.
>
> My hands felt much better today.
>
> * DONE Bench Press/Pull up <2011-09-27 Tue>
> CLOCK: [2011-09-27 Tue 12:11]--[2011-09-27 Tue 12:23] => 0:12
> |-----+-------------+-----+-----+-------|
> | Set | Exercise | Wgt | Rep | Total |
> |-----+-------------+-----+-----+-------|
> | 1 | Bench Press | 165 | 6 | 990 |
> | | Pull up | 218 | 3 | 654 |
> | 2 | Bench Press | 165 | 6 | 990 |
> | | Chin up | 218 | 2 | 436 |
> | 3 | Bench Press | 165 | 6 | 990 |
> | | Pull up | 218 | 2 | 436 |
> | 4 | Bench Press | 165 | 5 | 825 |
> | | Chin up | 218 | 2 | 436 |
> |-----+-------------+-----+-----+-------|
> | | Total | | | 5757 |
> |-----+-------------+-----+-----+-------|
> ** Notes
> I still did not get 6 on the last set of bench presses. However, I
> think that was mostly because I was in a hurry to go eat lunch with
> my sweetheart.
>
> Either way, since I am going to stay at this weight until I can do
> 4 sets of 10 it hardly matters.
>
> * DONE Bench Press/Pull up <2011-09-29 Thu>
> CLOCK: [2011-09-29 Thu 12:51]--[2011-09-29 Thu 13:07] => 0:16
> |-----+-------------+-----+-----+-------|
> | Set | Exercise | Wgt | Rep | Total |
> |-----+-------------+-----+-----+-------|
> | 1 | Bench Press | 165 | 6 | 990 |
> | | Pull up | 218 | 3 | 654 |
> | 2 | Bench Press | 165 | 6 | 990 |
> | | Chin up | 218 | 3 | 654 |
> | 3 | Bench Press | 165 | 6 | 990 |
> | | Pull up | 218 | 3 | 654 |
> | 4 | Bench Press | 165 | 6 | 990 |
> | | Chin up | 218 | 3 | 654 |
> |-----+-------------+-----+-----+-------|
> | | Total | | | 6576 |
> |-----+-------------+-----+-----+-------|
> ** Notes
> That's at least a bit of an improvement. It will be interesting to
> see if my progress begins to accelerate at some point.
>
> * DONE Heavy ROP <2011-09-30 Fri>
> - Swings 24kg for 12 minutes 146 swings.
> - Clean and Press 32kg (1-2-3-4) x 1, (1-2-3) x 4.
> ** Notes
> The swings went well enough. I did two more swings than last week.
> Who would have guessed I would roll a 12 two weeks in a row.
>
> The presses went well also, although I nearly gave up on them
> before I began. About two months ago I hurt my left shoulder
> playing basketball in the pool with the Earls went I went home for
> Michael's wedding. The top of my presses on the left side have
> been a little stiff ever since. Today the first part of the first
> ladder was more than a little stiff. It was a lot stiff, and I
> nearly decided not to do the presses.
>
> Once things warmed up a bit, however, the presses went very well.
> I probably should have done an extra ladder to 4, but I am not
> really in any hurry.
>
> * DONE Light ROP <2011-10-01 Sat>
> - Snatches 24kg for 5 minutes 62 snatches.
> - Clean and Press 32kg (1-2) x 5.
> ** Notes
> The swings were a nice easy workout. Having the light workout the
> day after the heavy workout is probably not ideal. However, that's
> what I can do.
>
> My left shoulder was stiff again, and my hands are tender. If I
> don't feel significantly better on Monday I might just bench press
> and do pull/chin ups this next week.

This might be a good time to work on getups or partial getups. I always
like the way my shoulders feel after a TGU session.

--
Jim Janney

[Existential Angst]

"Jim Janney" <[email protected]> wrote in message
news:[email protected]..
> Jason Earl <[email protected]> writes:
>
>> * DONE Medium ROP <2011-09-26 Mon>
>> - Swings 24kg for 6 minutes 84 swings.
>> - Clean and Press 32kg (1-2-3) x 4.
>> ** Notes
>> The swings felt like a solid medium effort. I was too busy at work
>> today to finish all five ladders. Still (1-2-3) x 4 is a lot more
>> work than I did on my medium day last week. If I would have
>> finished it would have equaled my last heavy day.
>>
>> My hands felt much better today.
>>
>> * DONE Bench Press/Pull up <2011-09-27 Tue>
>> CLOCK: [2011-09-27 Tue 12:11]--[2011-09-27 Tue 12:23] => 0:12
>> |-----+-------------+-----+-----+-------|
>> | Set | Exercise | Wgt | Rep | Total |
>> |-----+-------------+-----+-----+-------|
>> | 1 | Bench Press | 165 | 6 | 990 |
>> | | Pull up | 218 | 3 | 654 |
>> | 2 | Bench Press | 165 | 6 | 990 |
>> | | Chin up | 218 | 2 | 436 |
>> | 3 | Bench Press | 165 | 6 | 990 |
>> | | Pull up | 218 | 2 | 436 |
>> | 4 | Bench Press | 165 | 5 | 825 |
>> | | Chin up | 218 | 2 | 436 |
>> |-----+-------------+-----+-----+-------|
>> | | Total | | | 5757 |
>> |-----+-------------+-----+-----+-------|
>> ** Notes
>> I still did not get 6 on the last set of bench presses. However, I
>> think that was mostly because I was in a hurry to go eat lunch with
>> my sweetheart.
>>
>> Either way, since I am going to stay at this weight until I can do
>> 4 sets of 10 it hardly matters.
>>
>> * DONE Bench Press/Pull up <2011-09-29 Thu>
>> CLOCK: [2011-09-29 Thu 12:51]--[2011-09-29 Thu 13:07] => 0:16
>> |-----+-------------+-----+-----+-------|
>> | Set | Exercise | Wgt | Rep | Total |
>> |-----+-------------+-----+-----+-------|
>> | 1 | Bench Press | 165 | 6 | 990 |
>> | | Pull up | 218 | 3 | 654 |
>> | 2 | Bench Press | 165 | 6 | 990 |
>> | | Chin up | 218 | 3 | 654 |
>> | 3 | Bench Press | 165 | 6 | 990 |
>> | | Pull up | 218 | 3 | 654 |
>> | 4 | Bench Press | 165 | 6 | 990 |
>> | | Chin up | 218 | 3 | 654 |
>> |-----+-------------+-----+-----+-------|
>> | | Total | | | 6576 |
>> |-----+-------------+-----+-----+-------|
>> ** Notes
>> That's at least a bit of an improvement. It will be interesting to
>> see if my progress begins to accelerate at some point.
>>
>> * DONE Heavy ROP <2011-09-30 Fri>
>> - Swings 24kg for 12 minutes 146 swings.
>> - Clean and Press 32kg (1-2-3-4) x 1, (1-2-3) x 4.
>> ** Notes
>> The swings went well enough. I did two more swings than last week.
>> Who would have guessed I would roll a 12 two weeks in a row.
>>
>> The presses went well also, although I nearly gave up on them
>> before I began. About two months ago I hurt my left shoulder
>> playing basketball in the pool with the Earls went I went home for
>> Michael's wedding. The top of my presses on the left side have
>> been a little stiff ever since. Today the first part of the first
>> ladder was more than a little stiff. It was a lot stiff, and I
>> nearly decided not to do the presses.
>>
>> Once things warmed up a bit, however, the presses went very well.
>> I probably should have done an extra ladder to 4, but I am not
>> really in any hurry.
>>
>> * DONE Light ROP <2011-10-01 Sat>
>> - Snatches 24kg for 5 minutes 62 snatches.
>> - Clean and Press 32kg (1-2) x 5.
>> ** Notes
>> The swings were a nice easy workout. Having the light workout the
>> day after the heavy workout is probably not ideal. However, that's
>> what I can do.
>>
>> My left shoulder was stiff again, and my hands are tender. If I
>> don't feel significantly better on Monday I might just bench press
>> and do pull/chin ups this next week.
>
> This might be a good time to work on getups or partial getups. I always
> like the way my shoulders feel after a TGU session.

ESP when you do them with dumbbells!!!
--
EA

>
> --
> Jim Janney

[Existential Angst]

"Steve Freides" <[email protected]> wrote in message
news:j6dddg$35c$[email protected]..
> Was away at the Philly RKC,

Well, like I always say, iffin yer gonna jerk yerself off, you might as well
burn some calories at the same time....
--
EA






am starting the thread now.
>
> How did everyone do this week just past? It would be great to have a few
> more folks post their goals and their weekly training log.
>
> -S-
> http://www.kbnj.com
>
>

[Jason Earl]

On Mon, Oct 03 2011, Jim Janney wrote:

> This might be a good time to work on getups or partial getups. I
> always like the way my shoulders feel after a TGU session.

That's a good idea. I tried bench pressing this morning, and gave it up
after a rep or two. Pressing is not in the cards for this week. The
pullups/chinups felt nice though. As an added bonus I am not very good
at Turkish getups. So if they feel good the practice should be helpful.

Jason

[Existential Angst]

"Jason Earl" <[email protected]> wrote in message
news:[email protected]..
> On Mon, Oct 03 2011, Jim Janney wrote:
>
>> This might be a good time to work on getups or partial getups. I
>> always like the way my shoulders feel after a TGU session.
>
> That's a good idea. I tried bench pressing this morning, and gave it up
> after a rep or two. Pressing is not in the cards for this week. The
> pullups/chinups felt nice though. As an added bonus I am not very good
> at Turkish getups. So if they feel good the practice should be helpful.

You need one of my gadgets.
--
EA


>
> Jason

[Jason Earl]

On Mon, Oct 03 2011, Existential Angst wrote:

> "Jason Earl" <[email protected]> wrote in message
> news:[email protected]..
>> On Mon, Oct 03 2011, Jim Janney wrote:
>>
>>> This might be a good time to work on getups or partial getups. I
>>> always like the way my shoulders feel after a TGU session.
>>
>> That's a good idea. I tried bench pressing this morning, and gave it up
>> after a rep or two. Pressing is not in the cards for this week. The
>> pullups/chinups felt nice though. As an added bonus I am not very good
>> at Turkish getups. So if they feel good the practice should be helpful.
>
> You need one of my gadgets.

I am sure that I represent the target market for your gizmo. I like
strength training equipment, I have my own home gym, and I don't mind
spending money if I think that a piece of equipment would be helpful.

Jason

[Existential Angst]

"Jason Earl" <[email protected]> wrote in message
news:[email protected]..
> On Mon, Oct 03 2011, Existential Angst wrote:
>
>> "Jason Earl" <[email protected]> wrote in message
>> news:[email protected]..
>>> On Mon, Oct 03 2011, Jim Janney wrote:
>>>
>>>> This might be a good time to work on getups or partial getups. I
>>>> always like the way my shoulders feel after a TGU session.
>>>
>>> That's a good idea. I tried bench pressing this morning, and gave it up
>>> after a rep or two. Pressing is not in the cards for this week. The
>>> pullups/chinups felt nice though. As an added bonus I am not very good
>>> at Turkish getups. So if they feel good the practice should be helpful.
>>
>> You need one of my gadgets.
>
> I am sure that I represent the target market for your gizmo. I like
> strength training equipment, I have my own home gym, and I don't mind
> spending money if I think that a piece of equipment would be helpful.

Well, I'd send you one, no charge.....
BUT, nuthin is fer free, you know. You'd have to promise, after each and
every use, to email Friedes and/or post to the group, about how effingly
spectacular this thing is.... assuming, of course, you agreed on sed
spectacularity.
You would also be free to comment on the exemplary machining..... LOL
--
EA


>
> Jason

[I no more (am Simply A Pussy)]

On Mon, 3 Oct 2011 22:42:09 -0400, Existential Angst wrote:

> BUTT, nuthin is fer free, you know. You'd have to promise, after each
> and every use, to email me pics of the young butts you use my
> exercise device on...

Use Photobucket

[Steve Freides]

Steve Freides wrote:
> Was away at the Philly RKC, am starting the thread now.
>
> How did everyone do this week just past? It would be great to have a
> few more folks post their goals and their weekly training log.
>
> -S-
> http://www.kbnj.com

Notes: Very busy, almost no lifting but bodyweight has stayed the same
and strength feels like it hasn't diminished.

Mon: nothing, had been away for a weekend of rehearsals, just plain
tired and neededt some down time.

Tue: 16 kg getups, 3 alternating singles, 24 kg mil press, one set of 5
each side - still tired and short on time

Wed: busy day, travel day as well, one set of see-saw presses and one
set of double swings

Thu: music performance day, travel the rest of the way to the RKC, no
lifting

Fri: RKC day #1, no lifting but a number of chances to stretch during
the breaks do did some splits and cossacks

Sat: RKC day #2, about the same, managed a set of see-saw presses w/ a
pair of 24 kg

Sun: RKC day #3 followed by a rehearsal and got home at 11 PM - no
lifting

Hoping to lift more this week but a very busy Fri/Sat coming up so will
still be taking it easy.

-S-
http://www.kbnj.com

[MU]

On Mon, 03 Oct 2011 18:52:11 -0600, Jim Janney wrote:

> Started noticing a pinched nerve in my left forearm on Saturday

Jesus, you're falling apart.

<sigh>