S2B plus, making a better Buk

[Buk]

The hip actually isn't doing too bad. It is a little painful, and there are some position that really cause it to scream out, but it is maneagable. I will give it a bit more time to take care of itself. I played volleyball yesterday, and it isn't too much worse today. Last time I played volleyball(Monday, Feburary 6), it hurt a lot more the next few days. So I am happy with the current status. I think running actually does good things for me.

[Buk]

Thursday, February 16, 2006
Weight: 199

-Clean & Hang Power Clean
115(50Kg)x1&2
137(60Kg)x1&2
159(70Kg)x1&2
181(80Kg)x1&2

-Clean
181(80Kg)x1+1
203(90Kg)x1+1
225(100Kg)xF+1+F
203(90Kg)x1

-One Arm Snatch
80x1+1
100x1+F+1+F

I couldn't get the one arm snatch with my left hand, and I thought I done this before a long time ago(but maybe not). It was more of a form thing than anything, I wasn't dripping for the catch like I was with my right hand. I think grip had a little bit of a factor. My grip felt weak on the power cleans at the begining of my workout. The 100Kg clean felt heavy, but I'm not too worried about it, today was a day that was low on motivation plus I can still feel Tuesday.

[Adam H.]

Nice work on that 225 clean! Is that near a PR?

How are you organizing your training these days? Do you have a method to the madness or do you just hit what you feel like, when you feel like it?

Adam

[Buk]

I think 225 matches a PR clean, I know I hit it for 3 singles on January 17.

There currently isn't too much method to my training, espically this week and last week(my taper for the race). Before that I was mostly guided by alternating cleans/jerks and upper body workouts with snatchs and lower body stuff. Throwing in a Crossfit like conditioning workout here and there. Sometimes I do get to the gym and think "What am I going to do today?" I don't let this cause my intensity to drop though, sometimes those are my hardest workouts. I need to continue to prioritize my squat/front squat strength and my snatch form.

I think it would be fun to take a few weeks and just look at the training log right before I head to the gym and do the last workout that was posted by anyone, whatever it is. But most likely I will get back to alternating c&j+upper with snatch+lower for a while.

I think the 2 competitive olympic weightlifter girls at my gym are going to put together a competition nearby in the near future. If that happens, I might start doing even more olympic lifting.

[cappuccino]

do my workouts sometime Buk! That would be funny. [img]/images/graemlins/smile.gif[/img]

[Buk]

Friday, February 17, 2006
Weight: 196

-Snatch
93(40Kg)x3
115(50Kg)x2
137(60Kg)x1

"Isabel"
For time:
-Snatch 135 pounds, 30 reps

29:40 total(approximately, started watch after the first rep, added 30 seconds)

-Good Morning
115x8
135x8
65x8+8

Today was one of those "What am I going to do today?" days. I started with snatches, and after my second rep at 60Kg, I decided to start my watch to make sure I was keeping a decent pace. At some point it just eveolved into doing "Isabel" I did not go all out for time. I did all singles(full squat snatches from the floor), about one per minute, and it left me dripping in sweat. If anything my form improved as time went by, knowing that I had to perform each lift just right as I got more tired. I did have one drop around rep 7, just left it out in front of myself. I threw in some good mornings at the end to stretch my hip and hamstrings.

[Buk]

Saturday, February 18, 2006
Weight: 196

-Deadlift
159(70Kg)x6
269(120Kg)x6
313(140Kg)x6
335(150Kg)x6+6

A1
-DB Bulgarian Split Squat(back foot elevated on bench)
(DB weight)x(reps left leg)a(reps right leg)
45x6a6
60x6a6
70x6a6
70x6a6

A2
-Pinch Plate Hold
(plate setup)x(seconds left hand)a(seconds right hand)
(2-10's)x35a45
(2-10's)x37a45
(2-10's)x23a35

B1
-GHR
x5(2 unassisted)+5(5 unassisted)+5(3 unassisted)

B2
-Knees-to-Elbows(hang from a bar, and lift your knees up to your elbows)
x8+10+8

Look familiar Cappy? This wasn't exactly the last workout posted, but Cappy inspired me, and I almost didn't even make it to the gym today - it was a lazy snowy day. I subbed knees-to-elbows for plank roll-outs on a ball, because I didn't know exactly what those are, plus the knees-to-elbows kept the grip theme going. Grip actually was the limiting factor on those. On the GHR; I assisted on 3 the first set, 0 the second, and 2 the third, for a total of 10 unassisted in 3 sets. They were harder today than last time, but this time they followed deads, last time squats. My left foot is sore from my run last weekend which really affected my balance on the left footed bulgarian split squats. Other than that, these were good but tough. The plate pinches show the difference in strength in my left and right grip(but I did do the left pinches first, and so sooner after holding hte dumbells for the bulgarian split squats). The deadlifts felt pretty good, I was happy about getting 335 up for 2 sets of 6 reps, but it was a struggle.

[BamaDave]

Wow -- 335x6 for Deads?? Have you ever done 6 reps with that much weight?? That's very impressive!

Isabel sounds evil...

[cappuccino]

hehehe, I missed this one yesterday. Cool, huh? You took it to another level, though. [img]/images/graemlins/smile.gif[/img]

4 sets of deadlifts and bulgarians instead of regular split squats. Damn!

I'm going to catch you soon on weights. :P

I do the pinch plate holds with both hands at the same time. I believe my left hand wants to drop quicker than the right. You held yours 3x longer though :P

do another one, that was fun! [img]/images/graemlins/tongue.gif[/img] The triple position press one is fun..all upper body, so great to pair with a running day.

[Buk]

I don't do a whole lot of deadlifting. Usually I do high reps around 225 pounds, or very low reps when going heavy. In August I did a set of 7 with 291 pounds. The "Isabel" workout was tough, and I didn't even go after it as fast as I could, just attempted to keep my pace from being slow.

Two days in a row that really hammered my hamstrings. My glutes are extremly sore right now. Those bulgarians are painful. I guess I need to keep with the unilateral work. Today I need to stick to upperbody work, picking a random workout may be a bad idea, it seems most people are doing full body workouts thees days. You are thinking the same as me Cappy.

[Buk]

Sunday, February 19, 2006
Weight: 198

A1
-3 Position DB Press
(DB weight)x (incline reps), (low incline reps), (flat reps)
35x 6, 6, 6
65x 6, 6, 4
60x 6, 4, 3.5
50x 6, 6, 4.5

A2
-Pull-ups
x16+12+11

B1
-Inverted Rows with Feet on Ball
(bw+20 lb vest)x10+10+10

B2
-Handstand Push-ups
x6+5+5

-Run with 20 pound weight vest
1 mile, untimed

I needed to leave my lower body alone, so I went with Cappy's recent upper body workout. Dang, those 3 position presses are hard. My right shoulder is very noticibly weaker than my left. The half reps were getting the left dumbell up, without too much trouble, but not being able to get the right one. I wasn't even real quick about adjusting the bench and moving from position to position. The pull-ups felt good today, 16 is another new max. My shoulders wre trashed for the handstand push-ups(subbed for feet on ball push-ups) so those reps were low. I used a 20 pound weight vest for the inverted rows with my feet on a ball. That worked out well for the weight, but I think I like bent over rows better. I had the vest out, so I thought I would give it a run around the track. I didn't time it but kept the pace fairly good for a mile, the added weight really makes a difference, espically in the calves.

[cappuccino]

good job Buk! You warmed up at my one set max of the triple pos presses. They are killer, and I do take a breather between positions. Usually have three benches set up, though.

I liked the feet on ball inverted rows, couldn't really tell if it made it harder, but definately trying to keep stable.

Well I'm starting phase 3 tomorrow, you've got 4 more workouts to choose from. [img]/images/graemlins/smile.gif[/img] Not sure what's in store, but I do remember it looks like fun.

[Buk]

I have been stealing her workouts, I am going to steal her words, "Owiee" because my behind is killing me, still. Those last two lower body workouts have left me in a world of hurt. I have been going pretty hard lately though, counting my race last Sunday, 8 workouts in 8 days, one day off on Wednesday, but I doubled up on Tuesday. Plus 2 days of volleyball: Wednesday and Friday. I like the volume and love the gym. I think this is maneagable for the long term, as long as I keep a good mix of max effort work, repetition style workouts, and Crossfit like metabolic conditioning workouts; and also remember to ease up on the intensity once and a while.

[Buk]

Monday, February 20, 2006
Weight: 198

-Run 350 meters	=	1:24	pace = 6:18
-Thruster 95#, 21 reps	=	1:53
-Pull-up, 30 reps	=	4:15
-Run 350 meters	=	1:39	pace = 7:25
-Run 350 meters	=	1:56	pace = 8:42
-Pull-up, 30 reps	=	5:15
-Thruster 95#, 21 reps	=	2:19
-Run 350 meters	=	1:48	pace = 8:06

20:29 total
Remember the lowered intensity I mentioned, here it is - look at those run paces. Even though I attempted to lower the intensity, these workouts are still tough to complete, and feel like killer workouts. I was planning on taking it kind of easy, but I am not sure if I could have gone much harder if I had tried. Maybe could have gotten through the pul-ups a little faster, and the rest I too during the second set of thrusters was a bit longer than it needed to be. My soreness is, at least temporarily, reduced from before the workout.

Almost forgot to note: I ran in my running flats, and that felt better than even walking in my regular shoes, which I normally use for running.

[kuri]

20 min. still looks pretty good to me Buk. That's a decent amount of thrusters and pullups.

I also throw in lower intensity days when needed. Just not healthy to go all out all the time.

[cappuccino]

Yeah, I have 'owie' off days too. [img]/images/graemlins/wink.gif[/img]

[Adam H.]

Rest is important... especially for strength gains. One week of lower volume, lighter stuff refreshes the CNS and does wonders to all the little nagging pains... just keep it in mind if you feel like your progress is slowing or stalled.

From Alwyn Cosgrove: No one ever improved from just training; they improved from recovering from training. Training plus recovery = results. Pay as much attention to both to really reap the rewards.

I am amazed by your drive and work ethic!

Adam

[Mahler]

Craig,
A lot of what you do is totally foreign to me, but those deadlifts caught my eye. DAMN. Great work.

Mahler