S2B plus, making a better Buk

[BamaDave]

Congrats on the Jerk PR - that is mindboggling! It must have been the healthy diet. Videos sound good - I like to watch all the videos I can of Olympic lifts.

I like that New Rules workout. I have that book - I think I'm going to start that program after Boston.

[Buk]

In the ballpark? Mahler, you beat me down on a few of them. You need to give yourself more credit. I just need to see if overhead squats or jerks are comming up, then I will be sure to jump onto that workout.

Yes, when I list a weight for a dumbbell exercise, it is per dumbbell. So I was just a bit heavier on the bulgarian split squat and press combo, but couldn't get through all sets without stopping. The snatch grip deads were tough, I don't think I could have kept my hands from sliding in if I had gone any heavier, then they wouldn't have been snatch grips - I needed some chalk or a bar with more knearling. But even still I am not sure I could have kept up with you. By the time I got to the RDL & Row, my grip was shot and was the major limiting factor. It is interesting how specific some of the exercises are, because I was solid on the pull-ups even though I think I outweigh you by a bit, but you kicked me in some of the weighted exercises.

[Mahler]

Craig,
I love these logs, because they become a source of inspiration and a reality check for me. In most cases, a guy of my age should not be concerned about lifting like you younger guys. But, there is nothing wrong with having a goal to shoot for. Yes, you can teach an old dog new tricks. Thanks for the props.

Mahler

[Buk]

Mahler, you, yourself are an inspiration. I hope you get a log of your own up and running after the forum switch. I know exactly what you mean about comparisons, and I know you have nothing to worry about!

[Buk]

Saturday, February 25, 2006
Weight: 197

-Squats
135x5
225x5
245x5
265x3+2+4+2F

-Box Squats, 14 inches
135x4
185x3
225x2
275x1

-GHR
x5(5 unassisted)+5(4 unassisted)+5(4 unassisted)

-Jump Rope
lots

Uh, I have to get stronger on the squat! Those reps at 265 were all I had. The box squats were slow coming off of the box. I wanted to see what I could get off of the box, but I was wore out by then. Next time I need to lighten up on the box squats and get moving fast, I think. Danny, you are going to have to help me with these at the retreat. GHRs were tough, but I got through almost all of them unassisted, I think keeping a good extension in the hips. I finished off with lots of jumprope and included a little in my warmup.

[Buk]

Sunday, February 26, 2006

"Angie" - half volume
50 reps of each, for time:

-Pull-ups	7:00
-Push-ups	3:44
-Sit-ups	3:45
-Squats	1:38

16:07 total(3:39 improvement from 104 days previous)
7:00(1:49), 3:44(1:13), 3:45(0:40), 1:38(-0:03)

I was thinking about resting today, but so soon again - I better do something. This is one of my worst workouts so I gave it a run at home. I last did this same workout(same volume) on November 13(104 days ago) in 19:46 and met pukie minutes later, so today was a much better showing for myself. But, I know that a lot of guys do the full volume in that much time, but these high rep bodyweight workouts are so tough for me. My pull-ups slowed down fast. My push-ups are always slow. I could not string together many reps on the sit-ups. The squats weren't so bad, even lost a little time on them cleaning up my sweet from the sit-ups and still kept them under 100 seconds for 50 reps.

[DKing]

Every time I read your log I end up really tired. Seriously man you kick a lot of ass.
Dude that is a kickass jerk! I really need to learn/practice splitting, I think it would help me a lot.

Lets make a deal, I will help you with the box squat and you help me with the split jerks.

Danny

[hard_rox]

Great improvement with "Angie", Craig. What time are you coming into LR for the retreat? I know a couple of guys are arriving thursday night. Unfortunately I can't take that much time away and should be touching down at noon. Looking forward to doing lifting /getting pointers that friday afternoon.

[Mahler]

[ QUOTE ]
Every time I read your log I end up really tired. Seriously man you kick a lot of ass.
Dude that is a kickass jerk! I really need to learn/practice splitting, I think it would help me a lot.

Lets make a deal, I will help you with the box squat and you help me with the split jerks.

Danny

[/ QUOTE ]

And I want to be there when you are helping each other, because that will be a real education for me.

Mahler

[Adam H.]

Don't sell yourself short!

275 off a box is nothing to be ashamed of, especially since it is a new movement for you. Keep working at it and you will get stronger. Where in relation to parallel is the box height?

Adam

[Buk]

Its a deal Danny, and you too, Mahler. I think we need to turn this retreat into more than a one day event. Speaking of which, I will probably get to town Wednesday or Thursday night, and might stay till probably Tuesday. Working out with other knowledgable and dedicated people is awesome.

I didn't even look a my previous "Angie" time until I was updating my log. Wasn't even positive that I had done it before, but I knew it was one of my weaker workouts, and I need to do something that I could get done at home.

I think that 14 inches is just a little under parallel, but I forget for sure. I did set up a 16 inch box afterwards but realized on my way down with 275 that I was done squatting for the day, and didn't even really try to push it back up.

[Buk]

Monday, February 27, 2006
Weight: 197

-Jump Rope
regular x 100
left foot x 50
right foot x 50
alternating(back) x 100
double unders x 25
alternating(forward) x 100

-Front Squat
135x5
185x9+9+9+9

-Jump Rope
Same as before

A1
-Horizontal Twists extended arms with Rope
(weight)x(left twist)a(right twists)
70x(10)a(10)
70x(10)a(10)

A2
-Pull-ups
x10+10

I am going to further increase my focus on squats(front squats in particular), even perhaps at the detrement of some olympic lifting and Crossfit type workouts for a while. The plan is to front squats 4 times a week for the next 3 weeks using a Smolov cycle. I may have started the weights a tad high, but we will see come next week. The horizontal twists are done with a shoulder high pully, using a rope(extended to only one side) with one hand on each end(one at the free end, the other at the clip). Keeping the arms fairly straight, I dynamically rotate at the waist twisting away from the pully. I just threw the pull-ups in there to do while waiting for the crossover to free up again. I also did about 1000 total skips on the jumprope which I am getting better at daily.

[Buk]

Tuesday, February 28, 2006
Weight: 197

5 rounds for max reps:
-DB Bench
-Weighted Pull-ups

A1
-DB Bench
80x7+7+6+5+5

A2
-Pull-ups
(bw+30)x8+7+7+6+6

Had to jump on the wagon and do this one too. I think that 90 pound dumbbells would have been too much on the presses for me. Again my right shoulder is noticably weaker than my left. I could feel it functioning differently than the left against the bench. For the pull-ups I held a dumbbell with my feet - and think I performed well. A fairly quick workout, that probably left me with enough energy for some push presses tonight!

[kuri]

Nice job on those pullups, you kicked my ass! I need to do more weighted and less 100 rep days.

[Buk]

Thanks Kuri. I have been kinda greasing the grove with them, throwing them in all over the place almost every day. I do think that some 100 rep workouts would still help me out though. Yesterday I was doing one-amed negatives, but they were almost a free fall. I am nowhere close to getting those. I guess my next 2 pull-up benchmarks will be 20 reps, and bodyweight plus 100 pounds.

[Buk]

Tuesday, February 28, 2006
-wo2

-Push Press
115(50Kg)x5
137(60Kg)x5
159(70Kg)x5
181(80Kg)x4
203(90Kg)x2
225(100Kg)xF+F

-Push Press with OH Shrug
181(80Kg)x5+4+3

-One-Handed Overhead Press with barbell
(barbell weight)x(left handed reps)a(right handed reps)
45x(5)a(5)
45x(5)a(5)
45x(5)a(5)

That should teach my shoulders to be so weak. I thought I was going to get the 225 push press, but in reality, neither attempt was very close. In the second group(last 3 sets) in the lockout position I did an extra upward press(like the plus part of an push-up plus, but overhead). Then just screwing around, I did one-armed presses with an empty barbell, trying to keep my body upright and press only at the shoulder. This worked my abs more than I was expecting.

[Mahler]

Craig,
That is some insense shit. Those push presses are what some are doing for deads and squats. LOL

Mahler

[Deserve]

Craig,

When you talk about jumping rope can you describe alternating(back), double unders, and alternating(forward). Is the intent of all different jumps to isolate the calfs?