DW's Journal

[Bodybygamma]

All time 1lb pr is the most awesome epic thing I ever read and totally out shines all other accomplishments! SFW!

[DieselWeasel]

Thanks, guys!

PCT, maybe fatigue was part of the problem, but like I stated in the meet write-up, I believe the biggest factor was almost a total lack of deadlifts for the months of September, October, and November.

Yeah, that 1lb all-time PR was truly awesome, Tony! LOL


ZombieFit WOD - 12.10.10
WOD: 12/10/10 | ZombieFit

I did the student (level 1) workout in 2:45. The only problem was that my ass was too high during the quadrupedal movement (bear crawl), I realized after watching my video and their tutorial video. This won't be an issue when that movement is prescribed again.


ZombieFit WOD - 12.11.10
12/07/10 & 12/08/10 | ZombieFit

This WOD was originally from a couple of days earlier, but there was nothing posted for Saturday, so I did this one. I chose the advanced (level 2) workout because I wanted to incorporate pull-ups (along with the air squat, sit-up, and push-up) into this session. I successfully completed 8 rounds, finishing the 8th pull-up at the end of the 8th minute. I also did the cool-down as prescribed.

[DieselWeasel]

ZombieFit WOD - 12.12.10
WOD: 12/12/10 | ZombieFit

This advanced session had me doing five movements (dip, jumping jack, air squat, sit-up, and pull-up), 60 reps each. I completed the five in 13 sets: 3 (30,20,10) for dip, 1 (60) for jumping jack, 2 (40,20) for air squat, 2 (30,30) for sit-up, and 5 (15,15,15,10,5) for pull-up.


Chaotic & Painful - 12.13.10

Hack Lift: 495x1,1,1,1

- I'm utilizing the training concept of "one movement" (Lewis @ C&P posted an article about that methodology within the past couple of months, IIRC) in this session and the following workouts with weights until I begin Sheiko on December 27th.

- Ideally, the lifter is supposed to do more than four singles, but the 4th was a tough grinder, so I stopped there. This also was a PR weight (probably 40-50lbs) for me.




ZombieFit WOD - 12.14.10
WOD: 12/14/10 | ZombieFit

I did beginner for this session which entailed doing burpees and five-foot precision jumps, alternating between the two, going from 10+2, 8+4, 6+6, 4+8, 2+10. I finished it in 6:01 or 6:02, but I can probably get that down to 5 minutes, maybe even less, if I watch the time as I do it. The cool-down was 50 push-ups as fast as possible, which I did consecutively and very quickly.

[DieselWeasel]

Chaotic & Painful - 12.15.10

Zercher Lift: 405x1,1

- I'm doing it the way that it's performed in all-round competitions. First, do either a conventional or sumo deadlift. Then, put the bar in your lap. Next, release the bar and put it in the crooks of your elbows. Lastly, stand erect like the end of a squat or deadlift.

[BendtheBar]

^ That is simply brutality. Nice work.

[PCT]

^^^ holy shit

[muscle_g]

Your deadlift slippers, where did you order them from and did you order your normal shoe size for them? I'm looking into getting me a pair of them.

[DieselWeasel]

Thanks, guys.

muscle_g, I ordered them from Titan, if i recall correctly. Yes, there's a shoe size range and I picked the one that applied to me. There's a little extra room in the slippers, but it's fine like that.


ZombieFit WOD - 12.16.10
WOD: 12/14/10 | ZombieFit

I was able to complete the 100 air squats within 10 minutes, 100 push-ups under 10 min, and 64 kipping pull-ups before time expired, with just 3 minutes between each movement.


Chaotic & Painful - 12.17.10

Underhand Bench Press: 225x1,1,1 (paused)




ZombieFit WOD - 12.19.10
WOD: 12/16/10 | ZombieFit

I completed Level 2 (21-15-9 reps of 24" box jump, push-up, and sit-up) in 8:05.


Chaotic & Painful - 12.20.10

Deadlift: 405 (no belt) - 6 reps in 30 seconds, the 7th in 55 secs, 8th @ 1:23, 9th @ ~2:00, and 10th @ ~3:00

- This was the first time that I ever repped out 405 without a belt. I took too much time to do the final 2, 3, or even 4 reps, but that's OK. My previous best with a belt was 405x9 in 30-40 seconds, around November 2009.

- Also, it was the first time that I did a regular deadlift session since the switching phase of Smolov, between the base and intense, and that was only one day with band deads and one with one-hand deads. Aside from that, I haven't pulled consistently since August.


For those interested in purchasing DW memorabilia, I finally made a shirt and this is what it looks like:



You can get it here:
Weasel Power! Tshirt from Zazzle.com

[BendtheBar]

Damn DW you made the underhand benches look easy. Time to name a 275-300 bench this year.

[DieselWeasel]

Chaotic & Painful - 12.22.10

Cheat Curl and Push Press: 180x1, 185x1 (only the curl)

- I was successful with both the curl and press when I did 180, but couldn't finish the press with 185, probably because the underhand grip makes it significantly more difficult. Also, that 185 curl was my 2nd try with it, after failing the first attempt. Those two were PRs, 5lbs for the curl-press and 10lbs for the curl.


ZombieFit WOD - 12.23.10
WOD: 12/22/10 | ZombieFit

Level 1 (3 rounds of 20 push-ups, 20 air squats, and 10 burpees) in 7:40


Chaotic & Painful - 12.24.10

Front Squat: 295x1

- When I arrived at the gym, there was only 25 minutes until they close because it was Christmas Eve. I forgot that they would be closing early, so that was sh*tty. I was still determined to do front squats, so I hurried through the locker room and then had 20 minutes to get a PR. I got an easy 20lb PR with 295 and would've tried either 305 or 315 after 295, but the gym was closing after that set, so I left.