S2B plus, making a better Buk

[Buk]

Mahler, PRs are one of the things that make training logs worth keeping!

Kuri, I was also struggling with weither to do weighted or unweighted pull-ups. But I did go back later in the day and do a few singles with a 100 lb dumbbell, also a PR for me for weighted pull-ups.

Thanks Greg, but actually 80Kg isn't a PR on the snatch for me. It is a recent best, but I have done 80 a few times before, but I was at a much heavier weight, so it definitely is a bodyweight relative PR. And Great workout on Thursday at JP's.

[Buk]

Thursday, April 6, 2006
Weight: 186

-Clean
135x3
185x3+3+3+3+3

-Push Press
135x5
185x3+3

-Jerk
185x4+4+4

I did a little bit of jumprope, stretching, unilateral work(one-leg squats, overhead lunges, overhead bulgarian, etc), and horizontal loading in the morning, but then did this workout in the afternoon with Greg. Most of my focus was on keeping good technique for the second pull on the cleans, and being fast on the jerks.

[CAchief]

bump. Get your ass back in the gym party boy!

[Mahler]

Originally Posted by CAchief

bump. Get your ass back in the gym party boy!

Nice one Ryan.
You room with the Motivator, you become the Motivator.

[Buk]

You guys are right, but this is a scheduled off week. I am on my way to Disney World right now. There will be lots of playing in the park the next week, but I don't know if I will get any real workouts in. Either way, I know it will be good for the mind and the soul.

My last posted workout was Thursday, but I haven't been completely inactive since then. Friday I spent most of the day in JP's gym randomly lifting a weight here and there. In the morning me and Mahler were pulling some deadlifts and I got a real ugly 415(PR) up in my second of three attempts, my grip was clearly the limiting factor. Later in the day we had a great Hagana class with Gordon.

Saturday was a lot of hands on stuff from Bill's presentation, some handstand work, and playing with my new rings(pull-ups, dips, assisted muscle-ups, push-ups, flies). My false grip needs lots of work.

Sunday was a 3.5 mile hike around then up and over Pinnacle mountain in the morning, followed by about 10 miles of single track biking at Cedar Glades.

Monday, I went to the gym in the morning with Kuri, ChrisCorreia, and CanuckGuy and did some cleans, jerks, snatches, and overhead squat work.

Tuesday was spent driving in the car with just about zero activity.

[CAchief]

damn, wish I could have lifted with you guys on monday. Sounds like fun. Have a good trip man.

[Buk]

Thanks Ryan. Our Monday workout session was fun, and I had a blast on my trip.

[Buk]

Thursday, April 20, 2006
Weight: 197

-Mobility

-Planks(time in seconds)
(front, back(on back extension machine), right, left)
80, 120, 60, 60
90, 105, 60, 60

-Push-up Plus
x10+10+10

-Goblet Squats
70x10
85x10
95x10

I did lots of mobility and stretching throughout the wokout. I am going to look into constructing something new and structured over the weekend.

[kuri]

Hadn't heard from you so was wondering if you ran into trouble with Mickey down there.

Planks are definitely a staple in my workouts now too.

[Deserve]

Glad to see you made it back in one piece.

[Buk]

Thanks guys, I think my mind is still there though.

[Buk]

Friday, April 21, 2006
Weight: 196

-Mobility

-Squat(Speed)
185x3+3+3
185x3+3+3
185x3+3+3

-1 leg Bridges
(reps right)a(reps left)
(8)a(8)
(8)a(8)

-low-to-high chop from lunge
(stack weight)x(reps right)a(reps left)
50x(10)a(10)
55x(10)a(10)

My squats didn't feel blazing fast. 185 is probably a bit over 60% of 1RM for full squat. I am going to get these timed soon. I am still liking the rotational work, I started doing it a few weeks ago, and Bill reinforced it at the retreat.

[Buk]

I think it is time for this log to come to an end as I get another one started this week. There is no real program or anything to review in here. I did a lot of Crossfit for the first few months, then slowed up on it to focus more on the Olympic lifts and squatting. Volleyball season is quickly approaching and I need to be on top of my game!

[Mahler]

Originally Posted by Buk

Thanks guys, I think my mind is still there though.

It's a small world after all.
It's a small world after all.
It's a small world after all.
It's a small, small, world.

[calibre]

Aight Buk been cool reading through many pages of this log (been doing that for weeks already now)

Good luck with your volley