the DOOM WORKOUT

[new05002]

lol Mine dont weigh enough! I need to establish a 10 RM for that. Im making a giant spreadsheet as we speak.

[Harry_Manback]

Started Stronglifts 5x5 today.
It feels good to be in a stripped down gym.

Fuck yea man! I have been loving StrongLifts so far

I'm going to try Stronglifts 5x5 as well for the next 3 months and see what kind of results I get. Gonna dork out like Nick and build myself a spreadsheet to track progress. I'm ready to mix it up and like that these workouts are quick and dirty.

Started with workout B today, working sets:

Squat - 145 lbs 5x5
Press - 95 lbs 5x5
DL - 225 1x5

Threw in some pullups, curls and ab work.

Despite being able to mash a mountain bike for hours, the squats fucking KILLED me.

[new05002]

Front or back squats?

[Harry_Manback]

Back. I'm a pussy.

[new05002]

Nah man just curious. I don't have a 5 RM for either so I probably would not be much better

[new05002]

focusing on front squats, man they sure point out some flaws. my warm up with regular squats is like my max on front squats

I like front squats a ton.

Also today made a massive excel spreadsheet for all sorts of stuff. Different rep PRs for all the lifts, WOD Log, OLY Class Log, Goals, ect. The engineer in me.

[D.o.S.]

overhead press them 4x12's mang.

early friday plans got cancelled, heading down to the gym. GON' STRANGLE ME SOME SUMBITCHES! WITH MY LEGS

Psh.

15's all day!

[HeavyXIII]

overhead press them 4x12's mang.

early friday plans got cancelled, heading down to the gym. GON' STRANGLE ME SOME SUMBITCHES! WITH MY LEGS

How'd that go? On a related note, my instructor "loaned" me his Sambo kurtka, which got passed to him from his instructor, whom I've met. It's pretty cool, and I actually prefer it to my Judo uniform; it's got these nifty belt loops so that it doesn't fall off when grappling. I should invest in my own, but I want to figure out what brand this one is first.

[new05002]

Double WOD today, Team WOD then did the Trial WOD 1 hr later.

I will log my WOD stuff on the spreadsheet instead of filling up space here. Mention anything useful tho if need be.

[new05002]

Okay so some decent lifts today

Front Squat 6 x 2 with 2 sec pause at the bottom of the squat

135#, 155#, 175#, 185#, 205#, 205#

205# is a 2RM PR.

Clean and Split Jerk 3 x 1

115#, 135#, (155#, 145#, 135#) on the last round. The 155 was ugly tho. Then I did like 4-5 more at 135#

Okay some video from today

95# Snatch

http://www.coachseye.com/sRg8

Comment: Feet probably a little wide, I actually like this rep although it is light for me.

135# Clean and Split Jerk

http://www.coachseye.com/QCaI

Comments: Broke arms to early (bend them early) so I need to hold off on the pull until later in the lift. Also reverse recovery off the split jerk it should be front foot first.

[humancertainty]

I'm digging Stronglifts so far. This is the first time I've done ANYTHING with a barbell and I like it.
I started with the bar for everything but the deadlift. Started the deadlift at 85 lbs.
I'm doing pullups, dips and some ab work after the big lifts. And some sort of conditioning. The first day, I did tire flips. Yesterday, I did sledgehammer swings. I'm trying to out weight on so conditioning is gonna be pretty minimal.
How are the lifters here warming up? I'm obviously not at a point where I can warm up on any of the lifts except the deadlift. I warmed up for that by doing some rack pulls with the bar. I suppose I mean warming up for the workout in general.
And Vidret, I constantly reference those first few posts. Between that and the Starting Strength book, I feel pretty good about everything.
Thanks so much for doing that.

[new05002]

I'm digging Stronglifts so far. This is the first time I've done ANYTHING with a barbell and I like it.
I started with the bar for everything but the deadlift. Started the deadlift at 85 lbs.
I'm doing pullups, dips and some ab work after the big lifts. And some sort of conditioning. The first day, I did tire flips. Yesterday, I did sledgehammer swings. I'm trying to out weight on so conditioning is gonna be pretty minimal.
How are the lifters here warming up? I'm obviously not at a point where I can warm up on any of the lifts except the deadlift. I warmed up for that by doing some rack pulls with the bar. I suppose I mean warming up for the workout in general.
And Vidret, I constantly reference those first few posts. Between that and the Starting Strength book, I feel pretty good about everything.
Thanks so much for doing that.

For OLY Class today we rowed 400 m, then a variety of stretches tailored for the kinds of lifting we are going to do. For today we did walking lunges with a twist, spider man lunges, russian baby maker, toes touches and back bowing, wrist stretches, and band stretches for hips and the sides of our backs. Then for say the first snatch complex I did I started with something very light like 65# (well light for me) The snatch complex was hang snatch from the knees and then after that snatch from the floor. For all of the lifts I started at 50% of my 1 RM or something light if I do not know my max. If you are going to do a lift you can always start with just PVC pipe for the motion.

I have more detailed stuff on my spreadsheet tho if you want to see that. It has warm ups I have done for every WOD.

[new05002]

http://www.coachseye.com/QCaI

Comments: Broke arms to early (bend them early) so I need to hold off on the pull until later in the lift. Also reverse recovery off the split jerk it should be front foot first.

looks good man

OFF TO NEVER NEVER NEVER LAND!! haha still better than the shit blasting at my gym.

OLY Coach has a better mix then regular coaches but still not much better. I dont think people are ready for a Dopesmoker WOD.

Still gotta keep working on stuff, at 155 I was almost losing the clean
Wish I had video of the 205 Front Squat.

[new05002]

do you clean the front squats? or do you unrack

Today we did them off the rack, hell no was I cleaning up 205#. The additional 2 sec pause at the bottom of the squat limited the max weight I was going to try. I hit 205 for 1 set of 2 then contemplated adding 5s or 10s but coach said I should stick with that weight. Good call as the next set was pushing me but it was 2 really good reps. I have decent form on that lift.

[new05002]

ok cool, is your front squat the same hand positioning as the cleans?

i clean my front squats but mine are still pussy weights for either lifts, wouldn't be able to do it if i had the same weight as regular squats.

hmm not sure in the case of front squats after I clean up the bar vs front squats unracking it. Might need video or photo to see if I am doing different things.