PracticALly Programmed - Al420 Log

[KillahBee]

Now I'm here, so stop whining about "putting KB between my legs" and get to lifting, homey!

 

[Kabeetz]

Killer bee testicle stings were a highly popular soviet manner for increasing free testostere. Al's OLY coach is probably just adapting that technique.

 

[HiDnGoD]

Killer bee testicle stings were a highly popular soviet manner for increasing free testostere. Al's OLY coach is probably just adapting that technique.

I haven't got to that chapter yet, in Starting Strength.

 

[SgtSlaughter]

lmao... KB swings...

good times.

 

[al420]

Todays Workout: (weight: 99.5k - shooting for 94)

ALL WEIGHTS IN KILOS​

Power Jerk (no split, on toes): 50x5x2, 60x5x2, 70x2x2

GP Row: 60, 80, 80, 100, 100, x5

Oly Back Squat: 60x5, 100x5x2, 125x5x2, 140 x3x2


Got my new Addidas today - very nice. Red and Silver means your tough.

 

[Kabeetz]

Got my new Addidas today - very nice. Red and Silver means your tough.

Awesome bro. Dude my b'day is Sunday if I don't have a pair under some of that shiny wrapping paper heads are gonna roll.......

 

[al420]

Todays Workout: (weight: 101k - shooting for 94)

ALL WEIGHTS IN POUNDS​

CG Bench: 95x10, 135x5, 185x5, 225x5x2, 230x5, 135x18

DB Incline Fly: 25's x10, 35's x10, 45's x10, 55's x10, 65's x8 - needed to start higher and finish higher...hadn't done these in a while

Standing French Press: 70x10x3

Close Grip Pushdowns / HS Dip: 160x10x3 / 170x10x3

Overhead Squat: 45 x8x2 - trying to 'pull' the bar apart helps ALOT on these

KB Swing w/ Throw / KB Two Arm Power Snatch: 36x10x2 / 36x10x2

Box Jumps: 36" x5x4, 42"x3x2 - felt like I was flying...for a fat kid that is. These will get weighted next week.

I am making an attempt to do some flyes to improve my chest flexibility. Started to do dips after the flyes and could only manage 3 so I decided to nix them. Elbows felt a tad strange.

I did something to my left ankle a week or so ago. Bumped something at the gym...don't remember it happening, but I can feel it after the past few days training. My left calf also feels a bit strained. It feels 100% for jumps, but coming out of the hole w/ my top squat set feels off... I think I will wait till Tuesday or Wednesday to squat.

I love my new addidas. They are fun to squat in..probably why I squatted Wed and Fri!

 

[al420]

Fridays Workout: (weight: 101k - shooting for 94)

Tried to post today, and accidentially edited the below training...this is yesterday.

ALL WEIGHTS IN KILOS​

Squat Clean: 45x3x2, 60x3x2

Oly Back Squat: 60x5, 102x5x2, 125x5, 144x4 (basically same progression as wednesday, but I am not conditioned right now to squat heavy w/ only one day between...finding that out this AM!)

Hack Squat: 102x10x3

Overhead Squat: stick x10x3 - these are easier if I 'jump' into them. Basically I have to be at fult tilt to execute any of these Oly lifts...


Had to train at the commercial gym, so no coach and no bumper plates....and no direction...lol

 

[Cynical Simian]

I am making an attempt to do some flyes to improve my chest flexibility.

This is the chest stretch I do.

 

[al420]

Thanks CS - I do that as well, in between flat sets...in between shoulder sets...at work..lol

 

[ZGzaZ]

Fridays Workout: (weight: 101k - shooting for 94)

Tried to post today, and accidentially edited the below training...this is yesterday.

ALL WEIGHTS IN KILOS​

Squat Clean: 45x3x2, 60x3x2

Oly Back Squat: 60x5, 102x5x2, 125x5, 144x4 (basically same progression as wednesday, but I am not conditioned right now to squat heavy w/ only one day between...finding that out this AM!)

Hack Squat: 102x10x3

Overhead Squat: stick x10x3 - these are easier if I 'jump' into them. Basically I have to be at fult tilt to execute any of these Oly lifts...


Had to train at the commercial gym, so no coach and no bumper plates....and no direction...lol

Let's see some weight on those overhead squats soon, eh?!

Everything looks great though, keep it up.

 

[Kabeetz]

Have A Happy Easter Bro!

 

[s8nlilhlpr]

Hey, Al hope your lifting good this week! I'll be at your gym Saturday @ 1:30pm.

 

[al420]

W/ Tracy?

 

[s8nlilhlpr]

I spoke with her this morning and scheduled with her. She said there is a group class I can watch the end of while I warmup and stretch for our session.

 

[al420]

Cool - I will try to make it by to say what's up - not sure what my schedule is this weekend...

She is intense, and very helpful - you will like it.

 

[ricanx99]

Hey Al... why are you lifting such pussy ass weights?! LoL.. just playing brother... Question tho, "Do you really like doing squats?"... "I hate em"

 

[al420]

Mondays Workout: (weight: 99k - shooting for 94)

ALL WEIGHTS IN POUNDS​

GP Row: 135x5, 185x5, 225x5x2, 245x5

HS Row: 320x10x3 (6 plates and 25's)

Overhead Squats: 45x10x3



Did some other 'fill in' crap for my back - hypers, some rear delt work. I feel like my rear delt strength and my CG bench have a lot in common - I will continue to push my rear delts/lats in pursuit of a decent bench.

 

[Kabeetz]

Al, what's an HS row?

Also on the overhead squats is the 45 just the bar I guess? Are you just starting to do those and getting the form down? Where do you feel it with those, you feel it in the shoulders on the way up as well, or it's just a general fatigue over the upper body and core that sets in throughout the reps?

Mondays Workout: (weight: 99k - shooting for 94)

ALL WEIGHTS IN POUNDS​

GP Row: 135x5, 185x5, 225x5x2, 245x5

HS Row: 320x10x3 (6 plates and 25's)

Overhead Squats: 45x10x3



Did some other 'fill in' crap for my back - hypers, some rear delt work. I feel like my rear delt strength and my CG bench have a lot in common - I will continue to push my rear delts/lats in pursuit of a decent bench.

 

[al420]

HS = Hammer Strength

I use this one:

http://us.commercial.lifefitness.com/content.cfm/iso-lateralrowing