DBD's Ghetto Spartan Training Log

Saturday, 3/12/2011 (196.something)

Warmup:
Jumprope, 2 feet x 100
Jumprope, alternating, high knees x 100
Mobility Drills

CalJack's Barbell-Only Program Week 1, Day 1:
Clean & Push Press: 65x5, 95x5, 105x5, 120x5
Overhead Squat: 65x5, 70x5, 80x5, 90x5

Full squat cleans with the C&PP and squat snatch to start the OHS. Felt good to do something.

Jumprope Skills and Light Conditioning:
2 feet x 50
alternating, high knees x 50
double unders: 19,21,10 = 50 without missing one. First time back and that's probably the best DUs I've done.

 

Thanks dude. I'm going to really try to work the three days into each week. We'll see. I didn't seem to have any lingering pain from previous injuries. Maybe I finally laid off long enough to get rid of all of it, LOL.

 

Mobility Work: I do some of the very basic stuff that Pavel shows in Super Joints, although I really don't think much of that book. No magic there at all. Many, many people seem to think that Magnificent Mobility is very good. Seems to be the most consistently recommended program.

 

Thanks dude. All of it felt very good, although I know some of that is due to the light weights. I think my geometry is favorable for those types of movements.

 

Tuesday, 3/15/2011 (195.5)

Warmup:
Jumprope, 2 feet x 100 (no misses)
Jumprope, alternating, high knees x 100 (no misses)

CalJack's Barbell-Only Program Week 1, Day 2:
Clean & Press: 95x5x5
Overhead Squat: 80x5x5

Jumprope Skills and Light Conditioning:
2 feet x 75
alternating, high knees x 70
double unders: 25,23+2,21+4 = 75 (before the + = the ones without missing)

Tried some crossing, but failed miserably. Did have one string of two crossed and two or three regulars. I will get that LOL. I'm on a mission now.

 

CJ, this was the middle day, so the directive was to set the C&P at 60-65% of 1RM and move the weight as fast as possible. I figured a 150 1RM, so 95 lb was selected. I wouldn't say I could just throw the weight up. It moved quickly, but I'm not sure how quickly is correct. I'd appreciate it if you'd elaborate more on what these reps should look like.

A quick impression. I know I'm outta shape, but my impression is that this is going to be a much more taxing program than I would've thought. The C&PP or C&P are both very tiring. I can see myself going to sets of three at some point. I was huffing and sweating like crazy even with the light weights I'm using.

I guess I should've figured I'd be tired when doing a movement that requires two valsalvas for one rep!!

 

CalJack's Barbell-Only Program Week 1, Day 3:

Clean & Press: 105x3x5
Overhead Squat: 90x3x5

 

CalJack's Barbell-Only Program Week 2, Day 1, 194.4

Left knee is a little stiff, so modified the program for today. Hoping to let it rest and then get back on track.

1 Hang PC + 5 presses: worked up to 125
RDL: 125x2x8

 

I need to do more of them also. I honestly haven't done that many over the years and they're obviously a great exercise.

Back in the old days, I did a lot of RDL-like exercises, but I would stand on a block and take the weight all the way down to the top of my foot. I think those helped my squat and DL quite a bit. I undoubtedly rounded out somewhat, but never had any problem. I was 21 then, though. I'd probably have disc material squirt out my back and knock out a ceiling tile now. LOL.