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DBD's Ghetto Spartan Training Log

27532 Views 858 Replies 12 Participants Last post by  BradD
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.
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Discussion Starter · #3 ·
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.
 

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Discussion Starter · #6 · (Edited)
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.
 

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Discussion Starter · #7 ·
Great job on the OHSs. I know it doesn't seem like much weight, but just doing a good OHS after time off is impressive. Good job with the squat snatches too.
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.
 

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Discussion Starter · #10 · (Edited)
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.
 

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Discussion Starter · #11 · (Edited)
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!!
 

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Brad,

Read this. http://jva.ontariostrongman.ca/5X5.htm

All I can say is move it as fast as possible giving 100 percent effort each rep. For speed day, only clean the first rep of each set.

FWIW, I always found OHS tiring. But you are right, the oly lifts are taxing. And, the C&p is an oly lift.

Hope I helped.
 

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I need to get back into doing RDLs as religiously as I used to. They really seem to help more than anything else I do for pulling assistance.
 

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Discussion Starter · #19 ·
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.
 

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You guys are making me miss Romanians and SLDL!

I too did Romanians off a 3" block. I always wanted to hit 405 on a Romanian, but fell short.

I actually like SLDL better, as it can be easy to cheat on Romanians and bend your knees more then the weights get heavy.

SLDL off a block is too much for me though. Gotta round my back too much to touch the floor with the plates.
 
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