View Full Version : tim's attempt to kill himself or make himself better.

Timothy Scalise
02-23-2009, 10:03 PM
ok so im going to attempt to keep a log on here , and update it even. hopefully people look at it and comment and motivate me, or whatever.

so this is what its gonna look like.

snatch balance 8X1
snatch pull 5X3
snatch deadlift 5X3

snatch 8X1
Clean and jerk 8X1
Front squats 5X3

rack jerks 8X1
clean pull 5X3
clean deadlift 5X3

snatch 8X1
clean and jerk 8X1
back squat 5x3

power snatch 6X1
power clean and jerk 6X1
snatch pull 5X3
clean pull 5X3

snatch- heavy single
clean and jerk - heavy single
front squat- 5X3

ab work every day, pulling muscle work on mon, wed, fri ( pull ups, upright rows). pushing muscle work tues, thrus, sat (push press, incline benches).

Timothy Scalise
02-23-2009, 10:07 PM
snatch balance: 70,75,80,85,90 miss, 90, 90, 90miss
snatch pull : 90X3, 95X3, 100X3, 100X3, 100X3
snatch deadlift: 110X3, 115X3, 120X3, 120X3, 120X3

upright row 135lbs 5X5
3 sets of jumping pull ups X10 (working on not needing to jump)
decline situps 15, 15, 20

felt great after this, actually felt like I could do more, but I didnt want to push too much early in the week.

Derek Weaver
02-23-2009, 11:15 PM
So are you just going with one rest day per week? Looks vicious.

Good luck. I look forward to your progress. And welcome to the board.

Timothy Scalise
02-23-2009, 11:33 PM
thanks for the welcom. and yeah one day is fine, I recover fast. im typing this now and I dont feel sore or anything from the workout today, and feel like I could do another session now if I wanted. once in a while I do feel sapped, and then I usally take an extra day or something depending on how bad I feel, but that is very rare.

Timothy Scalise
02-23-2009, 11:40 PM
oh yeah and all weights in KG except where I say lbs, probably didnt need to be said but eh.

Derek Simonds
02-24-2009, 05:14 AM
oh yeah and all weights in KG except where I say lbs, probably didnt need to be said but eh.

I was actually just going to ask that. Nice job on the training and best of luck destroying yourself! I look forward to reading how you do it. :D I can't recover that quickly anymore. I was doing the CA WOD and 5 days a week just ate my lunch.

Timothy Scalise
02-25-2009, 12:26 AM
so to start off let me say that I did not follow my own plan today, in that I am planning on focusing on squating and pulling , basicly a strength cycle if you will. and the classic lifts on tues and thursday are ment to be light form work. that being said I was feeling ambitious so I pushed the classic lifts today and had nothing for the squats. also I posted at the begining that it would be front squat, back squat, front squat tues, thurs, sat, however it was ment to be the other way around... tues:back squat, thrus : front squat, sat: back squat. now that I have said my intro I will post what I did lol.

snatch: 80, 80,80, 80 miss, 80, 80, 80, 80 that one miss was lame, I shouldnt of missed it
clean and jerk: 100, 100, 100 miss, 100, 100 miss, 100 miss I was missing too much so I called it at 6 sets.
back squat: 110X3, 110X3, 110X3, 110X3, 110X3

I was planning on doing 120 on the back squats, but the cleans wiped me out, the original plan was to do 70 on snatch, and 90 on clean and jerk, light enough to focus on form, heavy enough to give me some work, I did more than intended so had nothing left for squats.

all in all im happy with my snatch, had to fight a few of them more than I wanted for form work, thursday I plan on sticking to my original plan.

Ben Fury
02-25-2009, 12:56 AM
"tim's attempt to kill himself or make himself better."

Well, which is it? Kill yourself or make yourself better?
Pick one goal and stick with it.
We're goal seeking beings after all. ;)

From the name of my company... you can guess which goal I'm rooting for!

Timothy Scalise
02-25-2009, 10:56 PM
rack jerks: 70, 80, 90, 90, 100, 100 miss, 100 miss, 90 (learning to split jerk better)
clean pull: 110X3, 120X3, 130X3, 130X3, 130X3
clean deadlift 140X3, 140X3, 140X3, 140X3, 150x1.5 lol
upright row, 70X5, 70X5, 70X5, 70X5, 70X5

ab roll outs with the 70kg bar: I didnt really count reps, I just went till I couldnt go, and rested a second, then kept going till I felt like I was going to puke

front plank, 3X30 seconds, I couldnt believe how hard this was lol
lateral plank 3X20 seconds.... dont judge me.

over all I felt great coming into today, the deadlifts were a little sloppy on tthe 150 wich is why I didnt really push for that second rep. and the pulls were not as snappy as they probably should of been, I probably could drop the weight a little and stop woring out my ego so much.

Timothy Scalise
02-26-2009, 10:44 PM
sn: 70,70,70,70 miss (got distracted as the really pretty girl walked in front of me as i pulled), 70,70,70,70
cj: 90,90,90,90,90,90,90,90 missed the first 3 as i was attempting to split jerk ( I never split jerk) the rest were spot on with the power jerk.
fs: 100x3, 100x3, 100x3, 100x3,100x3
press 50kgx10, 50kgx10
bench press with dumbbells: 80lbsx5, 80lbsx5, 80lbsx5, 80lbsx5, 80lbsx5

didnt do any ab work today cause my abs are still sore from yesturday wich im not used to at all so im liking the planks, and roll outs will def do them more often. other than that felt great, felt my form was kick ass on the lifts accept when the pretty girl walked in front of me, and I tryed to split jerk lol.

Timothy Scalise
02-27-2009, 10:39 PM
power snatch: 70,70,70,70,70,70
power clean and jerk: 90,90,90,90,90 pressed out on the 3rd jerk
snatch pull 100x3, 100x3,100x3
clean pull 120x3, 120x3, 120x3
upright row 70x5, 70x5, 70x5, 70x5, 70x5
pull ups: 10 plates on the weight resistance pull up thing now sure how much off my bw that is but 7 reps, 7 reps, 8 reps

felt great , was full of energy, abs still are sore from wed, was suposed to work them today but I simply forgot, also didnt stretch till I got home. see how I do on heavy singles tomorrow.

Timothy Scalise
02-28-2009, 07:55 PM
sn: 70, 80 miss ?!?!, 80, 85 miss, 85, 90 miss
cj: 80, 90, 95, 100 miss, 100
bs 120,120,120,120,120,120

not happy with my lifts today, but I just felt off so didnt have a big drive to push for P.R.s today.

Timothy Scalise
03-04-2009, 10:25 AM
mon march 2nd
pwr sn: 50X2, 60, 70, 70,70,70
pwr cj : 70x2, 80, 90, 90,90,90
sn pull: 90x3, 90x3, 90x3
cl pull: 110x3, 110x3, 110x3

tues march 3rd
sn: 50x2, 60, 70,70,70,70
cj: 70x2, 80, 90,90,90,90
fs: 90x3, 95x3,100x3, 105,x3, 110x3

wed march 4th
pwr sn: 50x2, 60, 70, 70, 70, 70
pwr cj: 70x2, 80, 90, 90, 90, 90
sn pull 90x3, 90x3, 90x3
cl pull 110x3, 110x3, 110x3

started training in the morning cause the gym is getting crowded in the evening when I usally train. I have to say though I like it better not forcing myself to get to the gym after work. also I like training on an empty stomach, feels much better, just need to warm up more in the mornings however as I feel much more stiff. all in all though, been feeling awesome doing the morning training.

Chris Salvato
03-04-2009, 10:48 AM
What are your goals exactly? I mean...in terms of numbers or relative to bodyweight, what are they?

Timothy Scalise
03-04-2009, 07:37 PM
as of right now, im just trying to get stronger in general.

Timothy Scalise
03-05-2009, 09:28 AM
snatch: 50x2, 60, 70, 70, 70, 70
clean and jerk: 70x2, 80, 90, 90, 90, 90
front squat: 90x3, 95x3, 100x3, 105x3, 110x3

easy today

Timothy Scalise
03-10-2009, 07:29 PM
ok so I switched my training routine, there are many reasons if you really want to know then ask, if not ill just start up at yesturday logging what im doing now. Got Gregg's book and am loving it, and decided to use the intermediate template.

monday 3/9/09
sn: 70x2, 70x2, 70x2, 70x2
bs: 112x3, 112x3, 112x3, 112x3, 112x3
cl dl: 115x3, 115x3, 115x3
pp: 70x3, 70x3, 70x3, 70x3, 70x3

tues 3/10/09
mus sn: 50, 50, 55, 55, 60, 65, 70miss, 70 miss, 70 bent knees so I wont count it
sn: 60x2, 60x2, 60x2, 60x2, 60x2
cj: 70x2, 70x2, 70x2, 70x2, 70x2

really liked these two days, I feel I got worked on monday, but not overly bad, a great workout feeling. tuesday was really easy, but it was a good recovery focusing on form day. I read the article in the performance menu about the starting position, and it actually felt good starting like that. I tend to start like that, but Tommy Kono taught me to start with my shoulders much more over the bar, both feel good, but starting more upright feels better going into the second pull.

Timothy Scalise
03-12-2009, 12:12 AM
cj: 80x2, 80x2, 80x2, 80x2
sn pull: 90x3, 90x3, 90x3, 90x2 (did 2 sets with straps, 2 without)
ohs: 70,75,80,85,90
fs: 110x2, 110x2, 110x2, 110x2, 110x2, 110x2

came in feeling beat up and tired, but after the first CJ double I felt great, at the end of it my legs were pretty dead, but I felt awesome, a slow walk home though lol.

Timothy Scalise
03-23-2009, 10:14 PM
so im really really bad at keeping up with this log, I am going to try much harder as I really would like input into my training. all excuses aside here I go

snatch pull: 90x3, 90x3, 90x3
clean pull: 110x3, 110x3, 120x3
pausing front squats (3 seconds pause at bottom) 100x3, 100x3, 100x3, 100x3, 100x3
push press: 70x3, 70x3, 75x3, 80x3 ( wasnt going to do these today, but my friend wanted help with his, so I figured I should just do some)

then 150 kb gobblet thrusters in 11:35

Timothy Scalise
03-24-2009, 10:15 PM
well that workout after my oly training yesturday was a mistake... my legs were fryed today. That is really not normal for me at all, usally am not really sore the next day. so today I attempted to do some snatches and it went lousy, so instead of being a meat head I went home to recover and try again tomorrow.

Timothy Scalise
03-27-2009, 10:06 PM
hang snatch: 50x2, 60x2, 60x2, 70x2, 70x2, 70x2, 70x2
hang clean and jerk: 70, 70, 80, 80, 80, 80
hang snatch pull: 90x3, 90x3, 90x3
hang clean pull: 100x3, 100x3, 100x3
deadlift: 120x3, 130x3, 140, 150, 160 new P.R.!!!!!

Timothy Scalise
03-27-2009, 11:56 PM
oh yeah im also down 10 pounds so far in 2 weeks, thanks for the book recomendation dr G, been working great. im now 25 pounds away from my goal of 220.

Timothy Scalise
03-31-2009, 11:06 PM
snatch: 70, 70, 70, 70, 70, 70, 70, 70
clean and jerk: 90, 90, 90, 90, 90, 90, 90, 90
front squat: 80x5, 85x5, 90x5, 95x5, 100x5
hyper ext: 45lbs barx8, 45lb bar x8
hanging leg raises: 10, 10, 10
stretch and done.

Timothy Scalise
04-01-2009, 11:07 PM
tall snatch: 50x3, 55x3, 60x2
clean pull: 100x3, 110x3, 120x3
clean deadlift: 130x3, 140x3, 140x3
snatch push press: 60x5, 65x5, 70x5, 75x5, 80x4
barbell row: 70x5, 75x5, 80x5, 85x5, 90x5

Timothy Scalise
04-02-2009, 11:24 PM
snatch : 70, 70, 70, 70, 70, 70, 70, 70
clean and jerk: 90, 90, 90, 90, 90, 90, 90, 90
front squat: 80x5, 85x5, 90x5, 95x5, 100x5

the squats were hard today, the 4th and 5th reps of 95, and 100 took a lot out of me, and my core was not as tight on those.

Timothy Scalise
04-03-2009, 10:59 PM
snatch pull: 80x3, 90x3, 95x2, 100, 110 (was not much of a pull, got over zealious)
clean pull: 110x3, 120x3, 125x3, 130 (was more of a deadlift, i couldnt pick up speed so I just did 3 shrugs at the top)
RDL 130x3, 130x3, 130x3
strict press: 50x5, 55x5, 60x4 (the engine could not push it up for the 5th) 60x5 (the engine got a surge and I pumped these 5 like a roid rage), 65 (the shoulders gave out and I got one)
Dumbell row: 85x5, 90x5, 100x5, 105x5, 110x5

was a good day over all, not as strong on the press as I would like, but I would like to lift all the weights in the gym so I guess ill never really be satisfied lol.

Timothy Scalise
04-13-2009, 09:58 PM
today is 10 weeks out from my next meet, so for the next 6 weeks I will be building up on my strength, then 4 weeks of preping for the meet. I got some help on my program from Coach Burgener.

snatch pull: 90x3, 95x3, 100x3, 100x3, 100x3
snatch deadlift : 105x3, 110x3, 115x3, 115x3, 115x3
snatch push press: 70x4, 75x4, 80x4, 85x4

I added in bench press for some reason or another
135x5, 155x5, 165x5, 175x5, 185x5 didnt really know how much I could bench as I never really do it that much, and when I do I usally use dumbbells not the bar, this was easy though.

I also added in some intervals as im trying to get to the 105 class, I did 3 rounds of 600m row, 1 min rest. just and easy interval didnt want to take too much out of the tank early in the week.

Timothy Scalise
04-15-2009, 01:05 AM
snatch: 70kg 8x1 easy no misses
clean and jerk 90kg 8x1 easy no misses
front squat 100x3, 100x3, 100x3, 100x3, 100x3

this workout draged on a little longer than I would like for various reasons, so I didnt do anything else after these 3 moves.

Timothy Scalise
04-20-2009, 10:37 PM
first off, anyone who reads this and actually cares sorry I am not as consistant at posting as I should be. On the other side, I dont really think it matters to anyone if I do or not, but I like to think it does lol.

snatch pull: 90x3, 90x3, 90x3
snatch deadlift: 100x3, 100x3, 100x3 (I add an explosive shrug at the end of each of these... not a pull but an explosive shrug.)
snatch push press: 72.5x4, 72.5x4, 72.5x4, 72.5x4

met-con 3 rounds for time
10 DB swings (5 each arm) 35lbs
5 burpees
aprox 4-5 min range, forgot to bring my phone down to time it so went off the clock.

stretched and left, this felt light and easy on just about everything, im going to build up over the next few weeks, testing my P.R.s on the 16th of may. then final prep for the meet on the 20th of june.

Timothy Scalise
04-22-2009, 12:41 AM
so today I didnt stick to my plan very well but eh.

snatch: 70, 70, 75, 75, 80, 80, 85, 85, 90 miss, 90 miss, 90 miss, 90 miss
the original plan was to do 80 for 8 singles but as you can see I didnt stick to this lol. I wasnt going to go for the 4th attempt at 90 but I was so close to nailing the 3rd that I had to try one more time. I then had little left for clean and jerk.
clean and jerk: 90, 90, 95, 95, 100 missed jerk, 100 missed jerk , stopped
front squats: 90x3, 95x3, 100x3, 105x3, 110x3

ab roll outs, 3 sets till I failed, I didnt count reps, I think 10 or so, I used the whole bumper set of 160kg, not sure that makes a differance or not.
front planks 3 sets till I failed didnt keep track of time.

Timothy Scalise
04-22-2009, 10:51 PM
clean pull: 110x3, 110x3, 110x3
clean deadlift: 120x3, 120x3, 120x3 (explosive shrug at the top)
push press: 80x4, 80x4, 80x4, 80x4

quick and easy today, the pulls and deadlifts went by real fast, they didnt feel hard at all, but my squat is more my problem in the clean and not my pull. the push presses seemed harder at the begining, probably cause I didnt do much in the way of warm up sets. Question on push presses, does anyone have troubles bringing the bar down? like am I just being overly paranoid that Im going to hurt myself or what lol.

Timothy Scalise
04-24-2009, 09:47 PM
snatch 70, 70, 70, 70, 70, 70, 70, 70
clean and jerk 90, 90, 90, 90, 90, 90, 90, 90
RDL: 130x3, 130x3, 130x3

felt good after today, not really hard at all, but I was just working technique. I also started shooting my hands out wider after recovering from the clean, and I feel that helps my jerk a lot.

Timothy Scalise
04-27-2009, 10:25 PM
trying something a little different

snatch 50x3, 60x2, 70x2, 80x2, 80x2, 80x2, 80x2
clean and jerk: 80x2, 90x2, 100x2, 100x2, 100x2
snatch pull: 90x3, 95x3, 100x3
clean pull: 110x3, 115x3, 120x3
weighted sit-ups: 10kgx15+bwx5, 10kgx10+bwx10, 10kgx10+bwx10
hyper extentions: 40lbs x 10, 40lbs x 6+bw x 4, 40lbsx6+bwx4

this felt great, like I really pushed, but not over worked, only part I didnt like was we have one of those dumb hyper things where your at a 45 degree angle to the ground, not a good GHD like I wish we had.

Timothy Scalise
04-28-2009, 12:05 PM
morning training seems to be a bit harder, need to get used to this... or find coffee on the way there lol

snatch 50x2, 60x2, 70x2, 70x2, 70x2, 70x2
clean and jerk: 70x2, 80x2, 90x2, 90x2, 90x2, 90x2
front squat: 110x3, 110x3, 110x3, 110x3, 110x3

relaxin a bit before work, going to do some core stuff later on after work.