PDA

View Full Version : Arien's weightlifting log


Pages : 1 2 3 4 5 [6]

Arien Malec
01-28-2012, 06:22 PM
Ping pong, climbing, hill walking.

Lotsa protein, low calories.

Arien Malec
02-02-2012, 08:16 PM
Some good food on Tuesday.
Wed. Weight up to 191+#
sn: lot and lots of suck
fs: 225x1, xf,
bs: 225xF WTF?, 185x8
gm: 135x7, 6
WTF?
Went in, felt sick later, which oddly made me feel better.
Slept a long time.

Today:
climbing, some V2s
dips: -40x5, -80x6, -120x8
chins
kb press: 16kgx 1, 2, 3, 1, 2, 3, 1, 2, (2L 3R)

Arien Malec
02-03-2012, 06:51 PM
Going back to daily training, but still trying for weight loss. Protein shakes + one meal a day. I'll see how it goes.

sn: up to 135#
c&j: up to 150# (WTF?)
bs: up to 225 (same)

Arien Malec
02-04-2012, 03:27 PM
sn: up to 135#
c&j: up to 155#
climbing (V2s)
bs: up to 245#
(bailed at 265# -- didn't feel heavy but gave up on it at the bottom, then realized the bottom rails were set too low -- crash...)

Arien Malec
02-05-2012, 01:45 PM
sn: up to 135#
c&j: up to 155#
sq: up to 225#

Will do easy daily lifting for a week or two.

On calipers, fat is dropping.

Derek Simonds
02-05-2012, 03:04 PM
sn: up to 135#
c&j: up to 155#
climbing (V2s)
bs: up to 245#
(bailed at 265# -- didn't feel heavy but gave up on it at the bottom, then realized the bottom rails were set too low -- crash...)

Oh my. You good?

Arien Malec
02-05-2012, 08:20 PM
No problem. Just loud. The entire gym went silent. My daughter, who paused just long enough to make sure I was OK, walked away and pretended she didn't know me.

Derek Simonds
02-06-2012, 11:05 AM
No problem. Just loud. The entire gym went silent. My daughter, who paused just long enough to make sure I was OK, walked away and pretended she didn't know me.

Well as I like to say why wouldn't she. :D Glad you were ok. Pretty cool that she is there with you at the gym. Looking forward to those days and enjoying the ones I have right now.

Arien Malec
02-06-2012, 07:23 PM
Monday:
sn: up to 140#, just failed at 145#
c&j: up to 155#
bs: up to 245#

Derek Weaver
02-07-2012, 12:29 AM
No problem. Just loud. The entire gym went silent. My daughter, who paused just long enough to make sure I was OK, walked away and pretended she didn't know me.

All time. Glad you didn't get hurt and had a safe bail.

That's a crack up about your daughter.

I can just imagine it:
"Hey..... sir.... you okay? Good, I'm going to go find my dad."

Arien Malec
02-07-2012, 09:19 PM
Oh, I don't think she would have even pretended to approach me. She made sure I was OK from a very safe distance.

Tuesday:
sn: up to 135, just missed 140#
c&k: up to 155#
bs: up to 245#

Arien Malec
02-08-2012, 06:53 PM
Wed:
sn: up to 135# (did lots of misses with 135# with no warmup, got sensible, went down to 115, worked back up)
c&j: up to 160#
bs: up to 225, nothing at 245#. Strange, that.

Arien Malec
02-09-2012, 08:10 PM
Climbing.

Arien Malec
02-10-2012, 07:04 PM
A day of crap.
sn: lots and lots of suck. Knew things were bad when I had a hard time with 115#.
skipped c&j, went to
bsq: up to 225x1, 185x3, 195x3, 205x3
hip thrust: 185x10x2
kb press: 24kgx1@x3
chinny chin chins.

Arien Malec
02-10-2012, 07:05 PM
Also, weight down to 187.4, did a carb up today.

Arien Malec
02-11-2012, 10:38 AM
Carb up sucked, got too full halfway through and couldn't eat any more. High protein kicking grehlin to the curb or increasing leptin sensitivity?

Today was a bit better, but not by much:
sn: up to 130#, failed x2 at 135#
c&j with light weights, cleans up to 165#
sq: up to 245#

Arien Malec
02-11-2012, 01:16 PM
Later did shankle complex (dl + 2 hang pulls + clean + 2 jerks):
135 X complex X 2
145 X cplx X 2
150 X cplx X 1 (missed last jerk)

Keith Miller
02-12-2012, 03:20 PM
Shankle complex is 3 hang pulls, then one clean and 2 jerks.

I did them for the first time last week and they kicked my upper back into oblivion!! :D

Arien Malec
02-12-2012, 03:47 PM
Damn. Hard enough as I did it. Traps on fire.

Derek Weaver
02-12-2012, 04:07 PM
That complex looks... unpleasant.

Arien Malec
02-12-2012, 05:26 PM
Here's Donny doing it with 201 kg:

http://www.youtube.com/watch?v=1gZvbB7nXqQ

Today:
table tennis for 2 hours
climbing for 2 hours
Tried to do some lifting, but dead.

Arien Malec
02-13-2012, 09:33 PM
Still dead.
Sore all over, feel like yuck.
sn: up to 130#, one glute hurts like hell
c&j: light
sq: 135#x5, got called in for child care, and didn't feel like going back out.
Shankle complex kicked my ass? Underfed? Dunno.

Derek Simonds
02-14-2012, 07:55 AM
Did you see the guy pass out on the 182KG Clean at Pendlays place? Apparently the dude has only been training Oly for a couple of weeks. http://www.youtube.com/watch?v=Wpdmc_YQNzQ&feature=youtu.be

Luckily he wasn't hurt. Man that was impressive though.

Arien Malec
02-14-2012, 10:09 AM
Yep -- pretty amazing progress. So wish I'd taken up this sport 25 years ago.

On the "OK progress for an old guy" front, my weight hasn't moved over the past week, but I'm visually leaner, which is a good recomp result. Think I'll stay the course with this approach.

Derek Weaver
02-14-2012, 06:45 PM
I might have asked you this already, but are you feeling an improvement in grip with the climbing that you've been doing?

Arien Malec
02-14-2012, 08:08 PM
You asked me before, but it was too soon to tell. I need to do another DL test to see, but my grip is definitely stronger. Not sure how it translates over to anything else, however.

Today:
Climbing V2s
Dips: bwx3, x2, -40x4 (sucks, but better level of suck than before)
pullups: bwx5, x3, x4
kb press: 20kg (I think) x1, x2, x1, x2, x1, x2

Arien Malec
02-14-2012, 08:59 PM
Also the glute pain is still there. A pull, I guess. Definitely a pain in the ass.

Derek Simonds
02-15-2012, 10:10 AM
Well said sir.

Arien Malec
02-15-2012, 07:10 PM
Feeling better.
sn: up to 135#x1x2 (actually dropped behind x2, but had it up and solid for a bit. Just tired in the shoulders from yesterday)
c&j: 135x2, 145x2, 155x1
cl: 165#x1 Didn't even try jerking it.
sq: up to 225#, had no bounce for 245# and the glute pain was bothering me.

Arien Malec
02-16-2012, 08:22 PM
climbing for 40 mins
sq: up to 245#, down to 225x2x2

Arien Malec
02-17-2012, 06:48 PM
sn: up to 135#
c+2j: 135x(1+2)x2, 145x(1+2)x2
c+3j: 135x(1+3)x3
sq: 205x2x4, 225x2

Carbup.

Arien Malec
02-18-2012, 02:47 PM
Yay proper carbups.

sn: up to 140#
c&j: up to 165#, shoulda had 175#
sq: up to 250#, just missed 275#

Arien Malec
02-19-2012, 06:25 PM
lots of ping pong yesterday and today.

Today, lost my son for a bit, did an impomptu jogging session. Also, hiking.

sn: up to 135#, got under 145#x2
c&j: up to 155#, no jerk for 165#
fs: up to 205#x2

So want to be eating more. Leanitude (or at least twice weekly carbups) needs to come soon.

Arien Malec
02-20-2012, 06:39 PM
sn: up to 140#, just missed 145#x1x2
cl + 2pj + j: 145#, 145, 135, 135, 135, 145, 135
PJ not my fave
sq: up to 250#, missed 260#.

Arien Malec
02-20-2012, 06:40 PM
Will be walking the halls of a massive conference next few days. IF + lots of walking + protein for lunch/afternoon snack = ???. Leanitude, I hope.

Derek Weaver
02-20-2012, 09:26 PM
Lean would be my guess. I'm beginning to think that the short, intense, almost "mini diets" are where it's at.

Lots of walking, near PSMF, back off a week or two without going crazy... leaner quicker?

I take it you found your son?

Arien Malec
02-20-2012, 09:34 PM
Depends on if the dinner and drinks undo the good effects of walking and protein.

So far, the IF + high protein + frequent exercise + weekly carbup thing has been working well for me. A bastard son of Leangains and the Chaos and Pain dietary approach; not quite so soul crushing as RFL due to the protein and green vegetables mega evening meal.

Son found, yes. Had circled round the lake and found a playground.

Derek Simonds
02-21-2012, 05:56 AM
In my conference experience I more then compensate for the walking and lack of food during the day with my night time activities...

Glad you found your son. That moment when you realize that they aren't where you thought they were is enough to send your HR into orbit without the running.

If you are ever at a conference in Orlando let me know...

I like what you are doing with the diet.

Arien Malec
02-21-2012, 06:31 PM
Conference report:

1) Forgot to eat lunch (actually, protein powder was in luggage which hotel was holding because I arrived before checkin and I had nonstop meetings)
2) Walked many miles. How many? Dunno, but my feet ached.
3) Then went to gym which had a squat rack. Joy!
Did:
sq: doubles up to 245#x2, 245x1 (felt like I had the double but didn't want to bail)
kb press ladder: 20kg x 1, 2, 3, 1, 2, 3, 1, 2, 3
pullups: x4, x3, x3
4) Then 90g bolus of protein drink + flax seed
5) Going to dinner in 30 minutes. Sushi.

Arien Malec
02-24-2012, 05:59 PM
Conference day 2: lotsa walking, minimal food, no drinking.
Conference day 3: lotsa walking, minimal food, flew home and squatted:
doubles up to 225#, nothing even a bit higher.

Arien Malec
02-24-2012, 06:03 PM
Friday:
Climbing for 1:30
sn up to 140#
c&j: up to 165#, failed at 170#
sq: doubles up to 225#, no mas
hip thrusts: 225#x10, x3, x3, x3

carbup.
Weight: about the same (cycled between 190-187# last week), bf% slightly down.

Arien Malec
02-25-2012, 02:30 PM
No post carbup win this time.
sn: up to 130#
c + 2-3pj: sets of 135 and 140#
sq. doubles up to 225#

Arien Malec
02-26-2012, 04:58 PM
Napped yesterday.
sn: up to 125#, nothing doing for 135#
c&j: up to 155#
fs: triples up to 205#

Then 2 hours of climbing.
Weight down to 187; This is 6# in 7 weeks.
Still not "lean as shit"; will keep up with the mega protein + 1 meal a day plan until that metric is reached. Figure I'm about 11.5% BF now.

Arien Malec
02-26-2012, 09:08 PM
Also, doing hangboard work daily (when I'm not travelling). Basically, GTG pullups, but open grip (slope or finger pocket). I can do open grip pullups with three fingers on each hand (my daughter can do the same with two fingers on each hand). And then...

http://www.youtube.com/watch?v=CAkqIG2Zbn4

Arien Malec
02-27-2012, 06:39 PM
Today:
Weight steady, abdominal 10mm. Last time my abdominal fold was 10mm, I was 181#, am now 187#.

sn: up to 135#, just missed 140#
c&j: up to 155#, had 165# but a bit forward.
sq: doubles up to 225#.
(clearly my squat is AWOL).
hangboard work

Arien Malec
03-01-2012, 12:23 PM
Tuesday, Wednesday.
Travel days, minimal eating.
Tuesday, ate a bag of mixed nuts, mixed sashimi, edamame, and a salad. Dunno, 1000 calories?
Wednesday, Chipotle salad (black beans, carnitas) x 2 + mixed nuts. 1200 calories?

Wednesday night: lots of pullups.

Thursday morning weighed in at 185#.

What's crazy about this is the complete lack of hunger. Something about high protein just does a number on leptin/grehlin/etc.

Derek Weaver
03-01-2012, 05:53 PM
Tuesday, Wednesday.
Travel days, minimal eating.
Tuesday, ate a bag of mixed nuts, mixed sashimi, edamame, and a salad. Dunno, 1000 calories?
Wednesday, Chipotle salad (black beans, carnitas) x 2 + mixed nuts. 1200 calories?

Wednesday night: lots of pullups.

Thursday morning weighed in at 185#.

What's crazy about this is the complete lack of hunger. Something about high protein just does a number on leptin/grehlin/etc.

Not a bad way to eat on the regular.

Re: Squat. It makes sense during a weight/fat loss set up to see the squat drop off. Something about the stress of having the bar on your back, even if you're carrying more muscle. Maybe some sort of psychological thing.

Nice job on the progress.

Arien Malec
03-01-2012, 07:11 PM
Yep, I'm not sweating the squat in the toilet given that the snatch and clean & jerk are holding steady with weight loss. Things will come back when I start eating again.
Thursday:
climbing
front squats: triples up to 215#
dips

Looking forward to carborama tomorrow.

Derek Simonds
03-02-2012, 10:03 AM
Nice work Arien 10 MM is impressive! Yeah Carborama, enjoy.

Arien Malec
03-02-2012, 09:43 PM
calipers say just over 11% BF. No abz yet, though. Dunno if I'm fatter than I think I measure or what.

sn: up to 135#, just missed at 140#
c&j: dead.
sq: 135x5, 185x5, 195x5x2, 195x4
kb presses
pullups

rice krispies, 0% yogurt, protein powder, 0% milk, rice, etc.

Arien Malec
03-03-2012, 01:56 PM
Three factors today:

1) Post carbup
2) Lots and lots of caffeine
3) 2 hours of table tennis prior to working out

Factor (2) and (3) had me amped. The term CNS is rather vague, but something happens when I play table tennis -- my reflexes and vision are sharper, for example. There might be some transfer over to the fast lifts.

sn: Started with 135#x1x2, went to 145#x1, which is a PR or tie for one, and made a couple of good attempts at 150#
c&j: started at 150#x1x2, 160x1, 170#x1 (PR tie but pressout), failed at 175#
sq: up to 225, failed at 255#. Doing beltless squats, which is probably part of the issue here.

Walking and climbing later.

Arien Malec
03-03-2012, 10:58 PM
Walking and climbing. Walked (and sprinted a bit) around the 'hood, then bouldered at Indian Rock.

Did 8 pullups on the hangboard + hangboard pyramids and a bunch of pullup singles.

Arien Malec
03-04-2012, 02:54 PM
sn: up to 140#, tried for a PR but no dice.
j: up to 155, nothing better
sq: doubles up to 235#

Arien Malec
03-04-2012, 02:59 PM
Like the fact that sn is staying constant with weightloss. Down to 185#.

Think I'm 1% BF higher than calculated, hard to do the quadriceps skinfolds correctly. 12% seems right visually. Still and all, am as lean at 185-186# as I was at 180-181# 8 months ago.

Derek Simonds
03-05-2012, 08:19 AM
With the weight loss then all of your recent snatches must be a BW% PR. Nice work.

Arien Malec
03-05-2012, 09:50 AM
Looks it. Was 193-4# last time I hit 145#.

Weighed in at 184# today :)

Arien Malec
03-05-2012, 07:23 PM
Monday
sn: up to 140#, had nothing for 145#x1x2
c&j: solid 155#, not so solid jerk for 165#
sq: singles up to 250#, felt like I had a bit more, but didn't want to push it.

Arien Malec
03-06-2012, 08:11 PM
Tuesday: just bouldering and pullups.

Arien Malec
03-07-2012, 06:28 PM
Wednesday:
sn: up to 140#, easy, tried at 145+ x 1 x 3, almost but not quite
c&j: up to 155#, but nothing beyond
sq: up to 225# but couldn't do 255#
pullups

Arien Malec
03-08-2012, 06:11 PM
Thurs:
sn: same as yesterday, 140# no prob, 145# tried x1x3, had once overhead and almost stable, but dropped behind
j: 145x3x3 (bknjx2+j)
c&j: 155#, 165#
sq: up to 245#
pullups

Arien Malec
03-09-2012, 04:03 PM
Friday:
sn: bunch at 135#, then 145#x1, no go higher
c&j: up to 165#
sq: up to 245#, down to 225#x2x2
hip thrust: 225x15, x5, x5, x3

Arien Malec
03-09-2012, 06:37 PM
And teh carbz.

Arien Malec
03-10-2012, 01:53 PM
No post carbup joy today.
sn: up to 135x1x4
pj: 135x3x3, 140x3x2, 145x2, 150x2, 150x1
sq: up to 225x2x2

Arien Malec
03-11-2012, 02:14 PM
Sunday. Tried to go bouldering on Indian Rock, but started to drizzle just as we got there. Slick rock = no joy.
sn: up to 145#
shankle complex: 145# x cplx x2, 150# x cplx - jerks x 2 (no go on the jerk)
sq: up to 255#x1
various pullups and such on the hangboard

Arien Malec
03-11-2012, 08:20 PM
Also moved half the dirt in the yard from one side to the other.

Very tired now.

Arien Malec
03-12-2012, 07:12 PM
Still very tired. Shankle complex leaves the traps rather sore.

sn: up to 140# (*)
bkn j: up to 170#
sq: left it at 225#x2, too tired to do more.

* Actually dropped behind, but had overhead nicely; just dead traps.

Arien Malec
03-13-2012, 08:32 PM
So tired.

Took my wife's pleading, and watched Mad Men last night instead of going to sleep at 9:30. Bad advice.

Climbing: 30 mins, did a V3 for the first time (but more like a V2). Also did a crazy fun V2 that was insane.

Sleeping tonight.

Derek Simonds
03-14-2012, 06:28 AM
You being tired after staying up to watch a show with your wife made me chuckle. That used to happen to me a lot. Now that Tracy is training so hard not so much.

Just out of curiosity are you going to move half the dirt back again? Sounds vaguely like what Sergeant's have their recruits do in the military.

You still keep moving forward on your lifts and climbing. Nice work.

Arien Malec
03-14-2012, 12:43 PM
I honestly wonder how people watch television. My day starts busy, and runs busy until about 9:30, at which time, I'm generally persuadable to spend 45 minutes with my wife and daughter watching something together, but also equally persuadable to fall dead to the world. 10PM, no go.

Re: dirt. My yard is uneven, and since we got the ping pong table, that's been an issue. Tried to even it out a bit. Now, it's going to rain unending for a week or so, so I've created a mud pit.

I'm honestly surprised to be hitting PR-tie snatches and near PR c&js while I'm also leaning out. The climbing progress I'm expecting; as my finger strength gets better and my weight goes down, that's going to go up. But the oly stuff? No clue.

Hope it's the dietary changes, that put most of my calories PWO and allow IF + PSMF for most of the day.

Arien Malec
03-14-2012, 06:30 PM
On the other hand, so tired now. Clearly under-recovering.

Down to about 11% BF, but dragging.

sn: up to 135#
c&j: up to 155#
sq: bailed after 225# single.

Arggggh.

Arien Malec
03-16-2012, 09:49 AM
Thursday:
Climbing, buncha V2s. About to make the jump to V3s, just need better finger strength to hold on to crimps.
Dips 'n' kb presses
Sleep: better
Teh abz: still snoozing, but about to bust out.

Big workout tonight and then teh carbz upz.

In other news: rain.

Arien Malec
03-16-2012, 06:09 PM
Friday:
sn: singles, 135#, 145#, 147.5#, 150# PR
Skipped the c&j in celebration
sq: up to 225x2, 245x1, 225x3x2
pullups

Derek Weaver
03-17-2012, 12:18 AM
Friday:
sn: singles, 135#, 145#, 147.5#, 150# PR
Skipped the c&j in celebration
sq: up to 225x2, 245x1, 225x3x2
pullups


Nice job Arien. That's a PR that needed to fall. Get some momentum and get 200 to fall before Jan 1, 2013. Totally doable.

Arien Malec
03-17-2012, 03:36 PM
Thank you!

Steady on is my motto.

Saturday:
stiff and sore
sn: up to 135#, few tries at 140#. Feeling snappy but off.
bkn jerks: 135x2x3, 145#x2x3
hip thrust: 225x10x2, 275x7

Arien Malec
03-18-2012, 01:59 PM
Sunday:
Still very stiff and sore
sn: up to 130#, very slow
bkn j: 135x3x2, 145x3, 155x2, 165, 175
sq: 135x5x3, 185x5 (get the blood through)

Arien Malec
03-18-2012, 04:53 PM
In other news, pullups.

Arien Malec
03-20-2012, 03:38 PM
Monday: forgeddaboudit.
Tuesday:
sn: up to 140#
c&j: up to 155#
cl: 165#, 175#, 185# (recovery hard on 185# -- out of practice)
sq speed: 135x2x5,
sq: 225x1, 245x1, nuttin' more.

Arien Malec
03-20-2012, 04:07 PM
Forget about nuttin more -- was feeling wimpy so:
225x1, 235x1x5

Still very weak on the squats. Perhaps I'll do a belted squat trial and see if that changes things considerably. Figure I'll keep the unbelted thing going for now regardless.

Arien Malec
03-21-2012, 06:41 PM
Yesterday, there were also many pullups

Today:
sn: up to 140#
c&j: up to 155, narrow miss on 165#
cl: 175#
sq: up to 255# belted
Felt way stronger belted, but going to keep up the unbelted (don't know if that's what's helped the snatch, but hasn't hurt).

Arien Malec
03-21-2012, 09:09 PM
And more pullups.

weight and %bf holding steady. Want %bf to drop, think I'm eating few enough calories. Dunno.

Arien Malec
03-23-2012, 08:18 PM
Thursday:
Climbing (V2s)
dips
kb presses

light workout, teh carbz tomorrow.

sn: up to 135#
j: bunch of reps with lower weight
sq: light work
pullups

Arien Malec
03-24-2012, 01:33 PM
Saturday:
lotsa snatching, up to 135#, had 140# overhead but wobbly in the shoulders (lots of shoulder work past few days)
shankle complex: 140#, 145#, 150# (PR for that)
sq: up to 225x2x3
hip thrust: 275x12, x3x4, x2
24kg kb press x1, x1, x1

half box rice krispies, quart of 0% yogurt, banana, 2 cups 0% milk to start teh carbzupz.

abdominal measurement: 9mm, supposedly just under 11% BF. Not seeing teh abz yet, though, so prob 1% off.

Arien Malec
03-24-2012, 04:24 PM
carb coma.

pullups.

Arien Malec
03-25-2012, 06:54 PM
Sunday:
sn: about the same as yesterday (pulling enough for 140#, but not strong in the shoulders).
bkn j: triples to 155#
sq: light work

Later: bouldering, lotsa V2s, hit my first real V3 (hit one last week but was kind of a technical V2).

Arien Malec
03-26-2012, 12:29 PM
Quick workout before I left for the airport for a few day trip:
sn: 135#x1x10
c&j: 155x1x10

Derek Simonds
03-27-2012, 08:19 AM
Quick workout before I left for the airport for a few day trip:
sn: 135#x1x10
c&j: 155x1x10

Very nice work. Be safe on your trip.

Arien Malec
03-27-2012, 08:10 PM
It was a good one.

hotel workout:
db press: up to 50# each arm x2x3
lat pulldown: no idea, 15 on the thing, bunch of sets for some reps. Whatev.
double db squats: 50@arm x5, x8, x8, x8, x8
treadmill running.

Arien Malec
03-30-2012, 10:23 AM
Thursday:
Climbing -- went really well. Did a V2 that I'd been having a problem with, and nailed two V3s
Also did dips, BW x6, x4, x3

Probably not coincidentally weighed in this morning just under 184#

Arien Malec
03-30-2012, 07:04 PM
Friday:
sn: up to 135x1x6
c&j: 155x1x6
sq: up to 195x5, x3, x2

Arien Malec
03-31-2012, 06:43 PM
Saturday:
Down to 183#
sn: up to 135# for some reps
j: 155# x a few
sq: up to 225x4, x2
hip thrust: 275x15, x3, x2

Massive carbification.

Then:

climbing: 1h45m: bunch of V3s

So dead

Arien Malec
04-01-2012, 05:42 PM
Sunday:
Feeling of crap.
sn: up to 135#x1x2
cl: up to 175#x1
sq: up to 225x2x5
pullups: bunches

Arien Malec
04-04-2012, 07:19 PM
Travel Mon/Tues
Wed:
BW down to 183#
sn: up to 135x1x6
c&j: 155x1x5
sq: up to 225x2, x2, x1, x1, 235#x1

Arien Malec
04-05-2012, 07:13 PM
Thurs:
bouldering, 2 V3s
dips
kb presses (shoulders dead, so did 20kg doubles)
lotsa pullups and hangboard work

Still sub 193#

Arien Malec
04-06-2012, 10:11 PM
Must eat more.
went into the gym dead today. Made the losses up in volume.
sn: bunch of 115# & 125# singles, failed to hit 135#
c&j: 135#x3x3
sq: up to 195#x5, x3, x2, x2, x2, x1
hip thrust: 275x13, x13
kb 1 arm swing: 24kg x10, x10, x20, x20, x15 (h2h last sets)
pullup: +12.5# x5, x3, x2, x2, x2, x2, x2

Arien Malec
04-07-2012, 02:11 PM
Having a very bad day. Tired, sore, have no table tennis game. Shot.

I'm going to take the day off today, then establish a few weeks of "tonic" workouts at 80%.
120# snatch, 135# c&j....

Hopefully, this gets things back in gear.

Arien Malec
04-08-2012, 04:12 PM
Didn't exactly take the day off; did heavy yardwork and then pullups.

Today:
So tired.
sn: 120#x1x10
Gave up after.

Derek Simonds
04-09-2012, 05:37 AM
Hmm, methinks you might be looking into the breach of under-recovery. Whatever you do please make sure you don't Weaver yourself...

Hope you get some rest and plenty of food. As I am fond of saying "yard work can wait!"

Arien Malec
04-09-2012, 05:22 PM
Yes. Lack of eating and daily working out = under-recovery.

Bouldered today on real rock bolders. Hard as hell.

Derek Simonds
04-09-2012, 06:31 PM
This is a serious not smart assed question is the difference in the grips? I have never bouldered or climbed at a gym and always wondered what it is like.

Arien Malec
04-09-2012, 11:08 PM
Biggest difference between gym climbing and outdoor climbing is that in the gym, hand and foot holds are neatly labeled and very obvious; outdoors, it's just a bunch of rock. Also, real rock is much sharper and harder on the hands than gym holds.

In addition, the rocks I was climbing have been continuously climbed since the 50s, so many of the foot holds and some of the hands have been worn down slick.

http://en.wikipedia.org/wiki/Indian_Rock_Park

Here's one of the problems I was working on (not me climbing):
http://www.youtube.com/watch?v=P46zfz9WwLs

This is what my daughter is working on (not her climbing obviously):
http://www.youtube.com/watch?v=rfBuxuI-Xew

She has most of the problem except for the last move; since she is about 5' 3", she has to work that much harder to get up there...

Derek Simonds
04-10-2012, 05:53 AM
Wow that is really cool. I had no idea. So based on the first video, when the guy stood at the bottom of the rock in the second video he was spotting the climber? Do you wear a helmet? I am pretty sure I would. Thanks for linking to those videos. That was great.

Arien Malec
04-10-2012, 07:23 AM
There is some spotting, yes. There's also a crash pad below to fall on. Spotting is mostly to make sure you land on the crash pad.

Arien Malec
04-10-2012, 08:51 PM
More bouldering today. Not so great performance.

Arien Malec
04-11-2012, 06:42 PM
Weighed in at 182# today. Still no sign of teh abzzzz. If I get down to 180#, no lower -- will have to do recomp instead.

sn: 120#x1x10
c&j: 135#x1x10
sq: 205#x5, x3, x2
hip thrust: 315#x8, x5

carb up.

Arien Malec
04-12-2012, 08:34 PM
Long carbup. And ice cream.

climbing today. Really dragging. Also some pullups and pulldowns.

Arien Malec
04-14-2012, 07:14 PM
Went down to Monterey yesterday and today, saw the aquarium, went to a motel with a pool, the whole deal. Walked, splashed, it was good.

Meant to do normal eating, but ended up IF + one big meal both days.

Today:
sn: 120#x1x12
c&j 135x1x10
sq: 205x5, x3, x2

Arien Malec
04-15-2012, 05:54 PM
Sunday:
sn: 120#x1x14
j: 145#x1x10

bouldered for almost 2 hours (lots of lounging around waiting for my forearms to depump). Completed a V3 that I've been working on.

Arien Malec
04-20-2012, 08:59 PM
Lotsa travel.
Walked a bunch in DC (always make a point of walking to meetings and such rather than taxis).

Friday:
sn: 120#x1x10
c&j: 135x1x10
pullups

fat loss seems to have stalled? Back to 182#

Arien Malec
04-21-2012, 01:04 PM
fat loss seems to have stalled? Back to 182#

Yeah, so never mind. Must have been some crazy travel + cold induced bloating.

Weight down to 179# this morning :eek:
BF% down as well.

Major carbup.

sn: up to 130#, down to 115x2x2
fs: up to 185# (grrr), down for bunches of doubles back up to 190#x1
hip thrusts: 275x8, x5, x3 (major cramping)
Tried a bunch of these as well:
http://bretcontreras.com/2012/04/coo-new-glute-activation-drill-the-side-lying-clam-raise/
pullups.

Derek Simonds
04-21-2012, 03:41 PM
DC is definitely a city I don't mind walking in. Always something to look at. You sir are getting very light. Everything feeling good?

Arien Malec
04-22-2012, 08:09 AM
DC is definitely a city I don't mind walking in. Always something to look at.

Indeed, and it's designed for walking. Weather this week was fantastic as well. Alas, I tend to spend my days indoors.

You sir are getting very light. Everything feeling good?

I'm frustrated that I'm down 14# and still not hitting the body comp goals I set myself. I'm rather shocked by that. Also, I hate being so weak, but I know that will come back once I start eating more and rebuilding lean mass.

Arien Malec
04-22-2012, 02:06 PM
And Sunday:
sn: 120#x1x8, 125x1x4, or something (lost count)
c&j: 135#x1x5, 145x1x2, 140x1x4
pullups.

Despite the "major carbup" only managed to eat just at or slightly above maintenance yesterday. Weighed in this morning at 181.6#.

I have this idea of throwing in heavier lifting and eating & carb days whenever my weight dips under 180#. Daily training but leangains style, fluctuating workloads, calories and carbs.

Arien Malec
04-23-2012, 10:23 PM
Monday:
sn: 125#x1x10
c+2j: 135#x1x6
fs: 135#x2, 155x2, 185x2

Derek Simonds
04-24-2012, 05:57 AM
Hey we are FS'ing the same weights for a change...

Arien Malec
04-25-2012, 06:43 PM
Yep. Hope to correct that soon :)

Yesterday: bouldered for 1 hr, 20kg kb one arm presses for triples, and weighted pullups (15#x5, x3, x3)

Also did a plank contest with my daughter. She won. I did 2:06 mins, she did 3:04.

Today
sn: 115x1x2, 120x1x7, 125x1x3, 130x1
c&j: 135x1x2
c+2j: 135x(1+2)x4
fs: up to 185x2

Arien Malec
04-26-2012, 07:54 PM
Climbing, weighted pullups.

Derek Simonds
04-27-2012, 06:01 AM
Nice plank contest. 2:06 is no slouch. I decided that I was going to change my game plan on squatting. I have been trying to do big wheels only but that just ain't helping me improve. I am going back to a linear improvement philosophy even though my ego doesn't like that...

Arien Malec
04-27-2012, 11:18 AM
5/3/1? Ladders? Starting strength?

Arien Malec
04-27-2012, 10:46 PM
Today:
sn: 125#1xlots
j: 135#x2xlots

Arien Malec
04-28-2012, 02:00 PM
Saturday:
sn: up to 125#1x6
one arm press: 45x3@x3, 40x3x4
fs: up to 185x2x4
hip thrust: 275x15, x6, x3

Teh carbz upz

Arien Malec
04-29-2012, 06:08 PM
Sunday:
climbing (feeling tired), kb swings, some walking and sprinting with my son.

Arien Malec
04-30-2012, 06:46 PM
Monday:
sn: bunch of singles with 125#, 130#, and 135#
c+2j: 145 for a bunch
fs: 185x2, 205x1
pullups

Derek Simonds
05-01-2012, 06:11 AM
How is your weight? I see that your snatch is back up to 135. All going in the direction that you want?

Arien Malec
05-01-2012, 12:54 PM
I'm trying to hold the weight steady at 180-182#, hitting a carbup and heavier day whenever I hit 180# or lower. I'm hoping that accounts for the better performance yesterday.

This is a travel week, however, and I tend to undereat on travel weeks, so will see what happens.

Arien Malec
05-04-2012, 07:02 PM
Post travel: back down to 180#
sn: lots of bad singles
sq: lots of triples
db press: 45#@x3x3, 40#@x3x4
cl dl: 195#x3x3

Arien Malec
05-05-2012, 04:44 PM
Sore as hell. Carbed up yesterday and today.

sn: bunch of singles
c&j: some singles
kb 1-arm h2h swings.

Arien Malec
05-06-2012, 04:36 PM
Sore as an inner ring of hell. Tried cold therapy.
Climbing for almost 2 hours.

Arien Malec
05-07-2012, 08:30 PM
Still sore.

sn: lots of singles with moderate weight
c&j: few singles, tired as hell
bs: 135#x5x4 for teh pumpz

Derek Simonds
05-08-2012, 10:45 AM
Hope you get rid of that soreness.

Arien Malec
05-08-2012, 09:38 PM
Still bad :(

Derek Simonds
05-09-2012, 06:06 AM
Is it muscle soreness or something flu like? I hate being banged up. Best of luck.

Arien Malec
05-10-2012, 09:42 PM
Not flu-like, I don't think. Feel otherwise fine, just was sore top to bottom.

Performance is generally in the toilet; lifting, climbing, even table tennis.

Climbed for an hour today, back to the V2s.

Arien Malec
05-11-2012, 06:43 PM
Better day today, big day + carbupz

sn: bunch of singles at 120, 125 & 130#
j: bunch of doubles at 135#, 145#
sq: up to 205x3x8
hip thrust: 285x8, x8, x5
bunch of pullups
standing ab wheel rollouts.

Arien Malec
05-12-2012, 05:11 PM
s***load of light-medium snatch singles (115# and 125# for I have no idea how many repeats). OLAD for sure.

Arien Malec
05-12-2012, 05:12 PM
Except not quite OLAD because working on climbing grip with hangboard pullups x a bunch of singles and doubles.

Arien Malec
05-17-2012, 02:10 PM
Tuesday:
Workout in the gym in the Venetian, which has the best hotel gym ever, despite being in the hellhole that is Vegas. (I don't gamble, drink heavily, like shows or visit strip clubs and the food is overpriced for the purported quality, and hate the constant smoking, the noise and lights in the casino halls, but except for that).

KB OAP: 20kg x 1, 2, 3, 1, 2, 3, 1, 2, 3, 3, 5, 5
pullup: bw x 1, 2, 3, 1, 2, 3, 1, 2, 3, 3
FS: up to 185#x3x3
16kg kb overspeed snatches: x8, x8, x8, x8, x8
messing around with traverses on the climbing wall.

Arien Malec
05-17-2012, 08:05 PM
Thursday: climbing, pullups.

Arien Malec
05-18-2012, 07:52 PM
snatching, c&jerking, cleaning

Arien Malec
05-19-2012, 07:28 PM
Saturday:
sn: bunch of singles up to 130#
j: bunch of doubles
walked around and carried back groceries (farmer's walks with 20# each hand)
ping poing.

Arien Malec
05-20-2012, 08:55 PM
Hiking, hill sprinting, climbing, pullups and deadhangs.

Arien Malec
05-21-2012, 07:14 PM
sn, c&j, cl, fs

No much in the way of weight to brag about. If bf% or weight lifted were either going the right direction, I'd be happy. But the first is sideways and the second declining.

Arien Malec
05-22-2012, 10:33 PM
Climbing, kb presses, ab wheel rollouts, pullups

Also mad eating.

Derek Simonds
05-23-2012, 05:20 AM
I did some mad eating last night at a Brazilian steak house. Might have over did it just a little...

Arien Malec
05-23-2012, 10:35 AM
I remember a Brazilian steak house dinner when I was adding weight. I made it a rule that whenever someone came over with meat, my disk had to be green and that I had to outlast everyone at the table in doing so. I won by quite a bit.

Arien Malec
05-23-2012, 06:13 PM
fs to a max triple, sn to max, c&j to max. Nothing much to tell.

Arien Malec
05-24-2012, 07:52 PM
Climbing. Very tired.

Arien Malec
05-24-2012, 09:42 PM
Also some pullups and kb snatches.

Re-did calipers with a better realism filter. Looks to be just sub 12% BF now, so quite a bit to go to my goal. A lot to my goal of 10% at 85kg.

Arien Malec
05-26-2012, 02:43 PM
Good day today. Doing a minimalist WL program for the time being. Will go back to daily lifting when I'm eating to compensate (though have been trying to normalize the eating for the last week, and back to 183-184#, bf% looks to be 11.5%).

fs: triples up to 205#
sn: up to 135#
c&j: up to 155# (bummer, that)
hip thrust: 225x10, 315x10, x5, 370x5 (BWx2, FWIW)
standing ab wheel rollouts: x8, x6

Arien Malec
05-26-2012, 07:21 PM
Went for a hike. Then:

Bought a 20kg kb, so did:
kb press: 20kg x(1, 2, 3)x5

That wiped me out.

Arien Malec
05-28-2012, 10:06 PM
Last couple of days have done kb swings: looking to do 150 swings/day with the 24kg kb. Just an experiment to see if this gets anything done.

Today did lots of light 'n' quick snatches. Also hiking last few days.

Arien Malec
05-29-2012, 08:20 PM
Climbing 'n' 160 swings with the 24kg kb

Arien Malec
05-30-2012, 07:37 PM
fs: triples to 210
sn: up to 130, almosted 135
c&j: up to 155 meh
hip thrust: 315x10, x9
kb press: 20kg x1,2,3,4, 1, 2, 3, 4, 1, 2, 3, 4
kb swing: 24kg x25x4

Arien Malec
05-31-2012, 10:11 PM
Thursday: kb snatches, swings, pullups, standing ab wheel rollouts

Arien Malec
06-02-2012, 02:21 PM
Skipped yesterday. Still tired.

fs: up to 185#x3, 215x1
sn: 'most had 135# a couple of times
fs: bleah
hip thrust: up to 315x8, x6
one arm kb bench press with 20kg 'bell
pullups

Arien Malec
06-02-2012, 09:34 PM
Also various weighted carries.

Derek Simonds
06-05-2012, 06:29 AM
Two questions. Are you doing your hip thrusts with your back on a bench and raising your hips to the same level as your back? How many standing ab wheel rollouts do you do?

Arien Malec
06-05-2012, 09:24 PM
Yep, that's how I do hip thrusts. Used to use some cinder blocks, but just got a bench that's slightly higher. Doesn't seem to affect the weight or reps, though.

Ab wheel rollouts: about 6-8 reps, first reps going to just past my head, subsequent reps pushing it out a bit, not yet at the ab wheel master stage (full extension)

Derek Simonds
06-06-2012, 07:47 AM
Yep, that's how I do hip thrusts. Used to use some cinder blocks, but just got a bench that's slightly higher. Doesn't seem to affect the weight or reps, though.

Ab wheel rollouts: about 6-8 reps, first reps going to just past my head, subsequent reps pushing it out a bit, not yet at the ab wheel master stage (full extension)

Got ya. I have been trying to decide if I am moving up to standing or going weighted. Haven't decided yet. I need to try those hip thrusts I have heard a lot of good things about them.

Arien Malec
06-07-2012, 07:14 AM
Got ya. I have been trying to decide if I am moving up to standing or going weighted. Haven't decided yet.

I got to 30 reps kneeling, and decided I needed to do something else. I've done them the Dan John way in the past: kneeling, but using a 135# bar. That's effective.

Arien Malec
06-10-2012, 10:09 PM
Sick on Saturday, so rested.
Sunday:
bouldering
fs: up to 185#x3, 215x1
sn: up to 130#x1
kb press: 20kgx2,3,5,2,3,3
hip thrust: 315x5, x7
ab wheel rollout standing: x5x3 (getting to a superman pushup position)

Arien Malec
06-12-2012, 08:43 PM
Tuesday:
kb snatches in the morning, walking in the afternoon
Felt like a quick workout in the evening:
bs: up to 185x2x3, 205x2
kb bench press: 20kgx5@x4

Arien Malec
06-16-2012, 07:22 PM
Thursday:
climbing, 32kb kb swings + pullups

Friday:
Decided to start a 40 day workout, consisting of fs, bench press, pullup, kb swing, and ab wheel rollout.
Starting weights:
fs: 155#, bp: 115 (!), pullup (3x3 bw), swing: 3x15x24kg, ab wheel: 2x5

Did that Friday, Saturday, also climbed on Saturday.

Taking a break from oly lifts.

Arien Malec
06-17-2012, 03:56 PM
Day 3, added in good mornings as well.

Arien Malec
06-18-2012, 08:07 PM
Day 4, bumped fs to 165#, still sucking it on bp.

Derek Simonds
06-19-2012, 06:12 AM
I like your choice of exercises. Have you tried the banded GM's that Justin wrote about on 70's Big. I have been doing them for a while now and really enjoy them compared to a traditional BB GM.

Arien Malec
06-19-2012, 12:53 PM
Must try that. Will alternate with 135# bb GMs.

Right now, my hamstrings are telling me that I made a decent choice to go with the GMs

Arien Malec
06-19-2012, 09:42 PM
OK, I have no idea how to do band GMs. Feels like my head is about to be torn off, but not nearly enough tension to load the hammies.

Climbing plus day 5.

Derek Simonds
06-20-2012, 05:44 AM
I use a heavy green band and wrap the part that goes around my neck with a towel. I attach it using a carabiner to the lowest hole on my squat rack and then back up at a 45 degree angle to reach the tension I want. Then I do them explosively focusing on contracting the glutes and hammies and pushing the hips all the way through at the top. I kind of think it is like triple extension at the top. I can tell you that I am leaning back at the top and never go below 45 at the bottom.

Hope that helps.

Arien Malec
06-20-2012, 11:17 PM
Carabiner higher up might help; I was looping it around the bottom of the rack, and just couldn't get enough tension on the hamstrings while the tension at the top of the neck was unfun without being productive.

Day 6 of 40. Bench is feeling easy now, will move it up if that keeps being true. Moved up kb work to kb swing 2x15 + kb snatch 2x10

Arien Malec
06-22-2012, 07:30 PM
Day 7. Same deal, will move bench up tomorrow.

Arien Malec
06-23-2012, 07:41 PM
Saturday:
Climbing
40 Day wo, day 8: moved bench to 125#x5x2, moved kb to 24kgx15 swings and 10 snatch L,Rx2

Arien Malec
06-23-2012, 07:41 PM
Also, weight seems to have moved to 185# without trying and without fat gain.

Arien Malec
06-24-2012, 11:11 PM
Day 9, same as day 8. Dragging a bit.

Arien Malec
06-25-2012, 10:29 PM
day 10: felt better on fs, much worse on bp

Arien Malec
06-27-2012, 11:01 PM
Climbed yesterday, skipped weight w/o because feeling beat.

Today: day 11, same as day 10. Will go up on fs if tomorrow feels like today.

Arien Malec
06-28-2012, 09:11 PM
Day 12, moved fs to 175#, was just fine. Sucking on the BP still.

I'm so bored of the 40 day workout by day 12. But I will persevere.

Allen Yeh
06-29-2012, 06:11 AM
I'm so bored of the 40 day workout by day 12. But I will persevere.

That is the worst isn't it?

Arien Malec
06-29-2012, 09:55 PM
That is the worst isn't it?

I can do snatch, c&j and backsquat to max daily with no boredom. But the combination of the easy weights and the daily sameness is oddly much harder to endure.

Day 13: moved kb work to 24kg sn x10x3 each arm

Arien Malec
06-29-2012, 09:58 PM
Forgot: also hiked for over 3 hours this morning through wooded hills. Team retreat. The team may regret my leadership.

Arien Malec
06-30-2012, 08:10 PM
Day 14. Also, bad cold. Feeling plain yucky.

Arien Malec
07-04-2012, 08:33 PM
Things are quiet here. A few days since I posted, and I'm still fourth from the top :(

Cold interrupted training; was lying in bed over the weekend, and feeling like crap Monday. Yesterday, I had childcare duties, and didn't manage to workout, plus also feeling bleah.

Day 15. FS was ugh, BP I only did 4 reps in, skipped kb snatches.

Also, on Friday, I did 95#x10x2 for GMs, and did 115#x10x2 today. I'll stick with that -- I get lower and deeper that way and it's better for daily training.

Also switching to a single set of 10 for ab wheel rollouts.

Arien Malec
07-05-2012, 08:25 PM
Day 16. Same as day 15. Also climbing.

Arien Malec
07-06-2012, 07:47 PM
Day 17. Moved fs up to 185. Also did kb swing, 24kg x 40

Arien Malec
07-07-2012, 08:47 PM
Day 18. swings x 50.

Arien Malec
07-09-2012, 09:49 AM
Day 19:
Late workout after dinner and drinks. Uggg. Dropped swings, added DLs. Otherwise same.

Arien Malec
07-10-2012, 10:33 AM
Also, Day 20. Back to the plan. kb swings x 50

Arien Malec
07-20-2012, 10:56 PM
6 days vacation in the woods, regulated eating, ping pong daily, walking, swimming, etc.

Weight down to 179-180#.

Climbed on Tuesday, then travel Wed-Thurs.

Day 21 today, went back to 165# FS, 115# bench, sub'd light Shankle complex for swings. Will do 10x10 swings tomorrow. Or something.

Arien Malec
07-25-2012, 12:16 PM
Lost track here. Climbed on Sunday and on Tuesday. Looking to do something different, so am exploring the RKC program minimum.

32kgx10x12
Weighted pullups

Not sure where the program is going. Three options:

1) All about climbing, lose some weight and reduce leg mass, while getting better upper body strength
2) Holding pattern, get down to 10% bf, then go back to oly lifting + climbing
3) f*** it, back to oly lifting, and gain 10# again.

Right now, it's holding pattern, which means minimal programming. Very not sure.