Author Topic: One more Season  (Read 1409 times)

Offline Gnomusmaximus

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One more Season
« on: January 31, 2018, 02:02:55 PM »
Ya one more.  Posting stuff on fb and then bb.com makes me think it would be better for me to post a log here.  You guys actually lift and stuff. I got tons of views on my bb.com log but nobody actually interacts.

OK if you don't know me...basically old, fat, short and weak but too darn stupid to quit. I'm trying to get in at least one more year of Highland Games and the occasional strongman contest.  Have a few nagging injuries. an adductor tear that will never heal and that they want to cut the rest of the way (called "releasing"...no thanks I'll skip that)  and a shoulder that is slowly gaining mobility back.

Two kids, high stress job, home owner, typical stuff.  get like 3 to 4 session in a week.  Short and basic.   2 times kind of a lift or 2 and then a metcon.  One day a week I do strongman/HG events.  One day a week I go outside and run/ride/XC ski depending on the weather.  Just started to work on my diet a bit because i am beginning to become dense enough to create my own singularity and my gravitational pull might hurt those around me. I have also started to take an OTC Test Support Supplement (DAA, tribulus, Fenugreek) , and some Whey protein.

Have 2 strongman contests coming up in March and June and probably 5 or 6 Highland games this year.   

Online FLEX

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Re: One more Season
« Reply #1 on: January 31, 2018, 02:26:57 PM »
Welcome back.
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline Dave

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Re: One more Season
« Reply #2 on: January 31, 2018, 02:30:39 PM »
Hey man, great to see you here.
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online Bando

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Re: One more Season
« Reply #3 on: January 31, 2018, 02:38:30 PM »
You guys actually lift and stuff. 

:yes:

an adductor tear that will never heal

I believe John/TTBNY just rehabbed an abductor tear.
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Online tooth

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Re: One more Season
« Reply #4 on: January 31, 2018, 06:04:17 PM »
Cool, something other than powerlifting!  A guy I know calls highland games "golf for men". 
420/285/450 181 Masters I
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520 squat      198 Masters I
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Offline Gnomusmaximus

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Re: One more Season
« Reply #5 on: February 01, 2018, 10:51:50 PM »
Press (kg): 30x5, 40x3, 52.5x5, 60x3, 67.5, 70, 72-, 72
Clean/Jerk: 65x3+1, 72.5x2+1, 80, 83
Metcon: (12:17)
2 mile spin + 20KB snatches@ 25# + 15 burpees + 10 decline sit ups + 5 pull ups(singles)

https://youtu.be/tDD8U5XTTs8

https://youtu.be/8N_lxjxmkP4

Online Andrew

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Re: One more Season
« Reply #6 on: February 02, 2018, 12:36:05 AM »
awesome man! good luck with the highland games and strongman. Strong press in that vid
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Online ptreyesgreg

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Re: One more Season
« Reply #7 on: February 03, 2018, 05:37:57 PM »
Good looking workout there Gnome.  Looking strong on the press there.  That Metcon sounds like a butt kicker too.
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Offline Gnomusmaximus

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Re: One more Season
« Reply #8 on: February 05, 2018, 08:37:48 AM »
Thanks! Things are settling down at work so I now hope to be following you guys' logs more carefully.  Some good stuff, and some strong guys here.

Last Night:
Viking Press (kg)*: 70x5, 80x5, 90x5, 100x5, 105x7, 110x5
Power Stairs (lbs): 108x3, 1153x3, 160x5
*Counts weights in hand and the bars, but not the pivot weights.

Viking Press first is the 105 that lets you see how it works, next is the 110
https://www.youtube.com/watch?v=xyTd__8rt3o
https://www.youtube.com/watch?v=4Qb2lojoR5o

Power stairs...I'm going to buy a real one of these someday:
https://www.youtube.com/watch?v=I09PcZbjVhU

Offline Dave

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Re: One more Season
« Reply #9 on: February 05, 2018, 11:42:06 AM »
Those power stairs are interesting!   Good lifting going on in here man!
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

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Re: One more Season
« Reply #10 on: February 05, 2018, 02:32:34 PM »

Viking Press first is the 105 that lets you see how it works, next is the 110
https://www.youtube.com/watch?v=xyTd__8rt3o


Looks like a good shoulder workout
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Offline Gnomusmaximus

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Re: One more Season
« Reply #11 on: February 06, 2018, 10:11:02 AM »
Makin some changes....
Starting a regular 5/3/1 set up using Front Squat/Press/Back Squat/Bench Press.  I will continue with the Clean & Jerks/Snatches as well. I am using a 5 week cycle based on the 5 and 3 days with a deload week at the end.

Things this will do:
1) Lighten Weights and increase reps.
2) Get rid of Deadlifts
3) Give the old bones a periodic break

Why would I do this:
1) Strongman Saturday/Sunday has been pretty brutal.  That is by nature a heavy day.  In a sense the other stuff really is assistance work for me.
2) We do a bunch of DL variants on Saturdays/Sundays...18", Frame, Axle, car, you name it.  Those 20 somethings can DL twice a week...me not so much.
3) I am just plain getting fat.  Changed my diet, but without all the crossfit stuff I need to do a bit more rep work and push what metcons I do get to do.

Ran everything through a 5/3/1 Calculator.  Also dropping my Oly lifts a bit.  I've been pressing EVERYTHING out.  Snatches jerks, everything is caught bent and pressed.  I may never do another OL contest but I still need to stop that right now.


Offline Gnomusmaximus

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Re: One more Season
« Reply #12 on: February 06, 2018, 09:35:57 PM »
F.Squats (kg): 40x5, 60x3, 70x3, 77.5x7, 100
Metcon: Spin 1.5 Miles +10 shot puts @12# + 10 wall toss @12# +1.5 Miles spin+ 5 putts + 5 toss

Started the F. Squats of an estimated 100kg max. Was doing 120 in the summer, but it has been awhile so I figured 100 was good. Did one at the end to be sure, seems about right for now. The putts and the tosses were more realistic this time. Trying to step into power position for both. Once Basketball is done I should be able to get in the gym and do some actual throwing with the indoor shot.

Online ptreyesgreg

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Re: One more Season
« Reply #13 on: February 08, 2018, 08:30:37 AM »
I like the looks of your new program Gnome.  It sounds like you put some good thought into that.

Those Strongman Saturdays/Sundays sound brutal man. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Gnomusmaximus

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Re: One more Season
« Reply #14 on: February 09, 2018, 08:04:23 AM »
Thanks,

Last Night:
Snatch (kg): 37.5x3, 45x3, 50x3,50x3,50x3
Press: 42.5x5,47.5x5,55x7
Metcon :
Elliptical .75 Miles
15/10/5
KB Sumo High Pulls@55lbs
KB Snatches @25lbs
Elliptical .75 Miles

7 seems to be the number of choice for this first time around, that should be higher...oh well that's why I am doing this.  That metcon was MUCH harder than I thought it would be.