|10-22-2013, 08:18 PM||#1|
Join Date: Sep 2009
GL's Beer, and Barbell log
There will not be any groundbreaking or newest latest program promising epic ultimate results. In fact this will be a very low key, SLOW progression plan of very limited moves.
While I have a garage full of gear with two oly bars, squat rack, lat tower. bench, ect. I will just be using an old 7'/ 1" bar set with a couple hundred pounds of plates. I have 6 25lb plates, 4 10lbs, 4 5lbs, 2 2.5lb.
I have more than that at the house, but I have left some there for my Daughter to use. Left my dumbell handells there as well, but may bring them over and put them to use.
Logging may be sporadic and done on a weekly basis, but I'll log as I have time. Just getting some of the sessions in will stretch my day.
All lifts will require tht I clean the weight. I won't be adding in much additional clean work at this time but that may come later depending on how my back feels.
Some of the staple moves will be:
Standing BHNP snatch grip pressing
Standing front pressing
Snatch grip high pulls
I'll generally work a 3x10 scheme for all moves
A long program will incorporate all the moves, while a short program will be whatever I feel like doing that day.
I'll generally work everyday, and to start I'm using very light weights, and I do mean light weight. The accumulative effect of working everyday adds a dimention to the program that has to be accounted for.
This is very much in keeping with old style classic physique programming. Progression on the program will be kept to a slow increase 5lbs at a time.
The last time I did this I had worked up to cleaning and push pressing 185 for sets of 5 reps on pressing and 10 for squatting. There was a lot of cleaning in that program, with additional cleaning just for cleaning work.
Things were going well, until I used my squat rack and pushed hard one day and strained myself.
Slow and steady. I lifted more and worked heavier in the past, but right now doing anything at all is better than what I have been doing these past few months.
You can post comments if you like, but I'm not looking for any. I'm not anti social, but this won't be about pr's or some epic session.
The Beer. Why? Why not? I'm not getting any younger, and it's tasty.
|10-22-2013, 08:28 PM||#2|
Join Date: Sep 2009
3x10 back squats
3x10 overhead squats
3x10 snatch grip bhnp presses
2x10 bb curl
2x10 french press
Continue to work to get all sets up to 3x10 and have all the moves completed in one session. When the entire session can be completed for a week everyday then weight will be added.
|10-22-2013, 09:02 PM||#3|
13 in 15
Join Date: Nov 2012
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
Fav Supp: meat
Don't need anymore than that. Simple. Progress. Drink beer. I am subbed
|10-22-2013, 09:52 PM||#6|
Join Date: Oct 2013
Training Type: Strongman
Fav Exercise: Log Press
Ha, I love the title of the log! Hope progress goes well, best of luck to you.
|10-22-2013, 09:52 PM||#7|
Join Date: Jul 2011
Training Exp: 2-3
Training Type: Classic
Fav Exercise: Behind the neck press
Fav Supp: Fusion 7 Protien
In for the band getting back together.
Nice to have you back Gl
|10-22-2013, 10:46 PM||#8|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
Warsteiner. Try it. Cheapish, but very good.
Haha. I was thinking about a Donnie Thompson video where he was talking about lifting and he said one woman he was talking to (or something like that) said "nobody cares about your squat!"
Well, I'm saying nobody cares about your weights! Just the fact you are lifting them. That's what matters.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
|10-22-2013, 10:56 PM||#9|
Less is More
Join Date: Jan 2010
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
I've been thinking about the clean only set up...
Also, hooray, beer!
"...strength is built one recovery day at a time..." -OMP
Best PL total: 1020 - 350/265/405
Current total: 905 - 315/245/345
|10-23-2013, 04:40 PM||#10|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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