Holiday Travels Part 5: Change of Plans
Due to a stomach bug at my families house we spent another day with m in-laws. Back to the YMCA for another round
Bottom Position Squat
I was helping my brother-in-law learn these. We started a little above parallel, maybe 6 inches and worked up to 315. Dropped 3 inches, could be argued to be parallel, could be argued not. Back up to 315. Dropped 3 inches again, definitely, at least, parallel. Worked with 225.
There were so many people staring at the squat rack, I thought we were holding up a bunch of peoples squat workouts. As it turns out, once we left the rack, no one cared about the rack.
Bench
Worked up to 315. I remember why I quit doing those. They make my shoulders hurt.
Clean
Just taking advantage of some free coaching, trying to improve my form. I don’t think I’m getting any better. I’d kinda like to get a video of myself to see if I am doing what I think I am doing.
Beginner grip routine
We did this with no chalk today, mostly just showing my brother-in-law the motions
2 hand pinch 2 fourty-fives
1 hand pinch 4 tens
wrist and finger curls with 85 lbs
Concept II
level 7, rowed five minutes, trying to hang around 30 strokes per minute. I had more trouble staying there today than yesterday.
Rope Jumping
225 bunny hop style, 50 jogging style
We played around with a 12 pound medicine ball. I did ten pushups where your hand is on the ball, you switch hands while coming off the ground, and then do another rep. Did some tosses
Tomorrow, I really am on the road all day. I’m trying to throw together a post to have show up tomorrow but I’m not sure it’ll get done. I’m running out of planned posts at this point so I’m not sure I will be able to come up with stuff to read. I hadn’t expected that I would actually get to workout as much as I have, it has been nice. Also I won’t have the 24/7 internet access there, that I have here. So posting may get sparse. If it does, know I’ll be back in a week, posting up a storm.
100 X 40
This is a list I am working on of 100 goals/feats/milestones. It is loosely based on the infamousĀ 60/60 of Chris Rice. He’s got 60+ goals he has set for himself to achieve by the time he reachs 60, and appears to be well on his way. This list is more of just a list of potenianl goals. I set 40 as the guideline for when I want them achieved. This list is more for my reference and will be added to over time. It may even change in structure. The only rule I will make about it is that I can’t take away from it. If I don’t make a goal, then I don’t make it. It sits on the list as a lesson. I probably won’t employ Chris’s selection method either, a dart board. For me, and my early stage in the game, it’s more of a progression. You can also see, I’m not done yet. I’m still trying to come up with the last 30 or so goals. That’s ok by me too. Feel free to browse, comment even offer a suggestion to add to it.
- Develop 100 goals
- Squat 700
- Squat 2.5 X bodweight
- Deadlift 700
- Deadlift 2.5 X bodyweight
- Clean and Jerk 250
- Clean and Jerk 1.5 X Bodyweight
- Standing Press 250
- Standing Press Bodyweight
- Snatch 200
- Snatch 75% bodyweight
- Overhead Squat 200
- Overhead Squat 75% Bodyweight
- Press the Beast
- Pistol the Beast
- Pull up the Beast
- Snatch the Beast
- The Beast Challenge
- SS Kettlebell Challenge
- 10K Sledge Lever
- Lift the Blob
- Tear a phonebook
- Tear a deck of cards
- 250 KB snatches in 10 minutes
- pistol
- one arm pullup
- one arm push up
- 100 pushups consecutively
- 2 10lb sledge hammer deadlift (one hand)
- Bend a horseshoe
- roll a frying pan
- One arm barbell snatch 100K
- 2″Dumbell snatch 100K
- One arm babell deadlift 300lbs
- Double overhand deadlift 600lbs
- 2″ barbell deadlift 600lbs
- 2″ barbell double overhand deadlift 400lbs
- 2″ dumbell deadlift 250lbs
- 3″ dumbell deadlift 100lbs
- run 6 minute mile
- run 10 K under 45 minutes
- bike 100 miles in one day
- Bend the Red
- Bend the Bastard
- Pinch Deadlift 5 tens
- Pinch Deadlift 3 twenty – fives
- Pinch Deadlift 2 forty – fives
- Lift a bodyweight stone to my back
- Place a 300lb stone on a platform belly height or higher
- Lap a stone >= 350lbs
- Squat Lock out 1000lbs
- Hand and thigh lift 1200
- Deadlift Lock Out 1000lbs
- Powerlifting total of 1500 lbs
- Olympic total of 2.5X Bodyweight
- Farmer deadlift 800lbs
- Farmer Walk 50′ 600lbs
- Yoke Walk 50′ 900lbs
- Sandbag deadlift 400lbs
- Sandbag Clean 350
- Sandbag Clean and Press 300lbs
- Front Carry 50′ 600lbs
- Front Squat 500lbs
- Towel pull up
- Rafter Pull up
- Steinborn lift 315
- 2″ Dumbell Clean and Jerk 150lbs
Holiday Travels Part 4: In The Navy
I used YMCA yesterday but that’s where I went again today so I needed a new title.
Squats: worked up to 405, Oly style no problems
Overhead Press: 135 5×5
jump rope: 100, 80
Concept II: resistance of 7, tried to keep the SPM at or above 30, 5 minutes. Trying to keep it aerobic this time. I was pretty worn out by then.
I travel tomorrow so no workouts.