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Samuel Hughes
02-11-2011, 04:42 PM
I'm not sure about your priorities :-)

Seriously...I'm an addict.

Skied highlands with Mike Muellor today. It was dirty, hiked the bowl twice. My legs are TOAST. Came home and got some training in and ate like a fucking horse… still hungry too.

Training:

5◊5 145, 155, 165, 175 (8x), 145(8x) FB Incline Press

4◊6 10,20,30(8x),BW(8x) Ring Dips

10,10,10 75lb FB Skull Crusher // 135lb English Row (for recovery)

Some Chair dips



Going to rent a movie tonight and rest/stretch. Probably no lifting tomorrow and maybe the next day. Shopping around for a bumper set as well.

Samuel Hughes
02-13-2011, 01:25 PM
No skiing today. I think I'm taking the little sister up the bowl tomorrow so I decided it was a good day to take it easy. They are headed to snowmass, which isn't really feasible for me on a work day. This morning I checked out Altitude and put a call into the guy that runs it...hope to hear from him soon. I tried going overhead with a Snatch but my shoulder isn't going to do it. Need to figure that thing out asap. Trained some DL/back stuff today. Liking the Snatch Grip DL but also thing the FB is great...

Training:

6x3 185,195,205,215,225,235(5x) Snatch Grip Deadlift

4x6 135, 155, 175(10x),135(10x)lb Pendlay Rows

12,12,12 140lb BB English Row // 3x10 DB Curls

5x5 75lb FB Curls

Work tonight

Samuel Hughes
02-15-2011, 01:20 PM
Skied the morning with kate and harrison on Ajax. Kate was showing a lot of improvement. Skied pretty much all over the mountain but the skier's right double blacks were in the best shape.

http://www.youtube.com/watch?v=cgnDJNB4RY0

Training:

6x3 185,195,205,215,225,235 (6x)lb HB Squats - little difficult today

12,12,12 145lb TUT squats

12,12,12 165lb Snatch Grip RDL

Ab wheel

Work tonight.

Arien Malec
02-15-2011, 07:51 PM
I am so jealous! Nice moguls.

Derek Weaver
02-16-2011, 02:47 PM
Definitely cool stuff skiing. No wonder the squats were difficult.

Samuel Hughes
02-16-2011, 09:37 PM
Thanks guys. I have been sooo lucky with conditions. Squats are difficult because of the skiing, the cold, and the altitude. Didn't have time to get a lift in today but hopefully will tomorrow.

Samuel Hughes
02-17-2011, 05:34 PM
Slept in a little. Fair amount of snow last night. I skied a couple hours under FIS and Gent's Ridge mostly. Legs are still beat, I need a big dinner and some rest. My shoulder is still bothering me unfortunately. Went a little crazy on the workout today

Training:

6x3 up to 265(5x) FB Deadlift

4x6 135,155,175(12x),135lb Pendlay Row

12,12,12 145lb English Row // 4x6 10,20,30(11x),BW Ring Dips

5x5 145, 155, 165, 175 (9x), 145lb FB Incline Brench

FB Curls and Chair Dips

3x10 145lb TUT Squats- recovery/form work.

Samuel Hughes
02-18-2011, 12:24 PM
Below is the detailed lipid panel performed on 1/25/2011. I am supposed to get a phone call from some PhD who is "excited" about my results. Interested to see what he says.



Total LDL 231

LDL 4+3+2+1 202

Lp(a) 10

IDL 18





Total HDL 57

HDL2 13

HDL3 44



TOTAL VLDL 19

VLDL1+2 9.4

VLDL3 10





Total Cholesterol 308





Triglycerides 104

NON HDL Cholesterol 251

Remnant Lipoproteins 28

Lp(a) 10

LDL Density (pattern) A

LDL4 16.1

LDL3 110.4

LDL2 43.5

LDL1 32.4





Apolipoproteins

ApoB100 154

Apo Al 160

Apo B100/Al Ratio .96



Cystatin C .71

C reactive Protein-hs .2

Apo E genotype E3/E3

Arien Malec
02-18-2011, 01:09 PM
Very odd.

Samuel Hughes
02-19-2011, 01:44 PM
Saw the parents off this morning and raided their fridge for leftovers. By the time I got on the mountain, it was late and I was a little under-dressed so I cut it short. A couple runs on Kristy and Bell Mountain. Got some training in to make up



5◊3 195,205,215,225,235(8x)lb HB Squats

12,12,12 155lb Snatch Grip RDL

12,12,10 150lb TUT squats

3◊12 155lb English Row // 10lb Ring Dips



Work tonight, should be busy.

Samuel Hughes
02-23-2011, 10:51 AM
No skiing today. I met with Jeremy from Aspen back. He was not the most encouraging/nicest guy. I went home and then got a call from Josh Landis from Altitude fitness. He was cool and upbeat. He has moved away from training some but still obviously loves it. I hope to work some kind of internship out with him, though he is not especially proud of his clientele these days.

Training:

5◊3 185,205,225,245,265(8x) FB Deadlift

4◊6 145, 165, 185(8x), 145lb Pendlay Row

4◊6 20,30,40(6x)lb, BW Ring dips

10,10,10 165lb English Row

5◊5 145,155,165,175(10x),145lb FB Incline Bench



Got put on Expo for the first time and we got slammed from 7-830. I did ok, but not great. Had too many glasses of wine afterward which I think I will regret tomorrow.

Samuel Hughes
02-23-2011, 10:53 AM
Oh man. Today was good. Went to snowmass and tore it up with Hobie and co. Fun skiing with Caitlyn, first girl I have ever seen push it. Took Hobie down Baby Ruthís and Hanging Valley then did some out of bounds stuff off Long shot that was INCREDIBLE. So many pillows/cliffs and powder caches. Bout to hit the hot tub, not sure whats going down tonight.

Derek Simonds
02-23-2011, 11:24 AM
Um yeah I am jealous... Hope it was a good night!

Samuel Hughes
02-23-2011, 11:59 PM
Thanks, I have been incredibly lucky thus far. Everything has come together beautifully.

Slept way in today. Got work tonight, but Iím still tired. Trained anyway:

Training:

5◊3 205,215,225,235, 245(4x)lb HB Squats

8,8,8 175lb Snatch Grip RDL

12,12,12 150lb TUT squats

10,10,10 175lb English Row // 20lb Ring Dips

Ab Wheel



Tipped out pretty solid. Just bought some WL shoes, though they wonít be here for a while.

Derek Weaver
02-24-2011, 12:08 AM
Things are looking good, Emile. Good training tired or not. Sounds like things are really good all around.

Samuel Hughes
02-24-2011, 05:53 PM
Things are looking good, Emile. Good training tired or not. Sounds like things are really good all around.

Thanks dude. It has been a blast out here. I am unbelievably lucky.

Got some video with dan's gopro today. The camera definitely fucks me up a good bit as I keep worrying about it falling off and I tend to ski a little less in control. Still fun though. Ordered a pair of pendlay shoes, though I think I got the wrong size.

youtube=http://www.youtube.com/watch?v=4jm3fwt1bCw
(http://www.youtube.com/watch?v=4jm3fwt1bCw)
youtube=http://www.youtube.com/watch?v=_ipyVhW4DLk
(http://www.youtube.com/watch?v=_ipyVhW4DLk)
http://www.youtube.com/watch?v=fu7z9CVSAxc
(http://www.youtube.com/watch?v=fu7z9CVSAxc)
Also, Glenn Pendlay put out a beginner program that I am eyeing: http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_47.html

Derek Simonds
02-25-2011, 06:25 AM
That was some nice skiing. You didn't look out of control at all. I do miss snowboarding.

Samuel Hughes
02-25-2011, 05:21 PM
That was some nice skiing. You didn't look out of control at all. I do miss snowboarding.

Thanks man. Come visit, I have a couch for you! I didn't mean I was reckless but I can ski cleaner.

skied snowmass all day. Spent the morning chasing other people around which was pretty lame, but the afternoon was good. Got a couple runs off high alpine and then ripped "Caitlyn's" trees for a while. Finished off with a back-country run on Burn which was solid. On the way back, threw my first 3 in a while on a little park under the gondola.

Samuel Hughes
02-26-2011, 12:26 PM
Didn't snow much last night so I decided to stay off the mountain today. Really ready fo my shoulder to get better. I woke up kinda late, got some lifting in. I might head down to replay just to see if they have any AT gear so I can further educate myself in case I buy some at the end of the season.

Training:

5x3 235,245,255,265,275(6x)lb FB Deads

4x6 145, 165, 185(10x), 145lb Pendlay Row

4x6 20,30,40(10x),BW Ring Dips

8,8,8 185lb English Row

5x5 150,160,170,180(6x),150lb FB Incline Bench



Diesel Crew Shoulder Rehab Day 1:

DB Retractions

DB Protractions

Posterior Capsule Stretch



Work tonight, not too exciting.

Derek Simonds
02-27-2011, 04:19 AM
On all of the diesel prehab stuff make sure that your scapula is retracted and tucked down. I think the RKC guys call it putting your scapula in your back pocket. It is hard but I try and activate the muscle at the bottom of the scapula by itself when I am getting set to do any shoulder movements. That is my mental key to get my shoulder area packed and ready for work.

Arien Malec
02-27-2011, 08:14 AM
The MobilityWod shoulder capsule stretch drill is pretty good for this. Lie dow, hold the KB straight up, pack the shoulder and hold for 2 minutes.

Light TGUs are also great to teach this and good at getting blood flow to the shoulders.

Samuel Hughes
02-27-2011, 10:32 AM
Yeah, thanks guys. I'd forgotten about the mWOD, but isnt there another where he uses distraction on the GH? I'll try some TGUs when I can find a reasonable weight and definitely am paying attention to my scapular stability/retraction. The way this thing has lingered... I am worried I actually tore something.

Derek Simonds
02-27-2011, 12:54 PM
I like the GH distraction a lot. I have done it multiple times. I was sore after doing that mWOD. I was in so much pain in my shoulder that I couldn't sleep through the night and my doctor told me that I probably tore something in my shoulder but we never did an MRI. I used RKC armbars, light TGU's and the DC circuits to rehab myself. I also tripled the amount of pulling movements that I did.

Arien Malec
02-27-2011, 01:58 PM
OK, so maybe don't do that :-)

It has been 2 months since I injured my shoulder. Stuff takes a long time to heal. If it stays bad, def get it imaged.

Samuel Hughes
02-27-2011, 01:58 PM
I like the GH distraction a lot. I have done it multiple times. I was sore after doing that mWOD. I was in so much pain in my shoulder that I couldn't sleep through the night and my doctor told me that I probably tore something in my shoulder but we never did an MRI. I used RKC armbars, light TGU's and the DC circuits to rehab myself. I also tripled the amount of pulling movements that I did.

Great advice. I feel like I could spend all my training time just doing shoulder stuff. I really want to fix it up as I think I have worked out access to an Oly setup.

did Diesel Day 2:

Cuban Snatch

Band External Rotations

Band Pull Aparts

Band Dislocates

Band Presses





Training:

Db Curls/ FB Curls

FB Skulls/ Chair Dips

Ab Wheel

Some light BB Rows



Work tonight, really need to quite drinking the wine at the end of the shift. I like it but moderation is not a strength of mine.

Samuel Hughes
02-28-2011, 10:45 PM
Screwed up and missed the bus TWICE today. Means I didnít get on the hill till very late. Ajax was nice and it was completely bluebird. I skied without my pack, thinking maybe it was hindering my shoulder. Crazy how much a few pounds changes things both speed and center of gravity wise. Also, noticed that my shoulder has an ominous click/pop.

Training: meant to not train but it happened anyway, felt like a lot more than it wasÖ

4◊6 145,165,185(11x),145lb Pendlay Row

4◊6 25,35,45(7x)lb,BW Ring Dips

10,10,10 185lb Enlgish Row


Diesel Day 3:

Pull-up Retraction Ė some discomfort here

Barbell Overhead Shrugs

Push-up Plus
Posterior Capsule Stretch

Work tonight. Last night was really slow, hope tonight is better.

Samuel Hughes
03-01-2011, 01:49 PM
Wow. Canít believe its already March. While I want to move ahead in life in the next few years, I see how they could pass wayy too quick living this lifestyle. Last night I ďtrainedĒ as a server in the tavern. Sucks though because it was so slow that Iíll have to repeat it and I made no tip out, despite helping with side work a bunch. This morning I was pissed and lazy so I didnít get on the hill. Lifted but the workout sucked.



Training:

5◊3 205,215,225,235,245(4,2,2x)lb HB Squats- just felt shitty. Elevated my heels a bit but I dunno what the problem is.

10,10,10 155lb TUT Squat

12,12,12 175 Snatch Grip RDL

3◊10 20lb Dips//185lb English Row



Diesel Day 4:

Rest, I&I after lifting.



Work tonight. Will be working a lot for the next couple of weeks.

Derek Weaver
03-01-2011, 02:21 PM
Wow. Canít believe its already March. While I want to move ahead in life in the next few years, I see how they could pass wayy too quick living this lifestyle. Last night I ďtrainedĒ as a server in the tavern. Sucks though because it was so slow that Iíll have to repeat it and I made no tip out, despite helping with side work a bunch. This morning I was pissed and lazy so I didnít get on the hill. Lifted but the workout sucked.



Training:

5◊3 205,215,225,235,245(4,2,2x)lb HB Squats- just felt shitty. Elevated my heels a bit but I dunno what the problem is.

10,10,10 155lb TUT Squat

12,12,12 175 Snatch Grip RDL

3◊10 20lb Dips//185lb English Row



Diesel Day 4:

Rest, I&I after lifting.



Work tonight. Will be working a lot for the next couple of weeks.

Do everything you can to keep that lifestyle going until you are absolutely sure you're ready to do something else. It's my one major regret that some recent attempts to travel, do some adventure jobs etc. didn't pan out.

Derek Simonds
03-01-2011, 04:25 PM
Seeing as how I am the elder statesman here I am thirding the do what you want while you can. Once you put the yoke on it is awful hard to set it down for any reason.

Arien Malec
03-01-2011, 05:03 PM
Seeing as how I am the elder statesman here I am thirding the do what you want while you can. Once you put the yoke on it is awful hard to set it down for any reason.

Preach it brother! (From the other elder statesman).

Samuel Hughes
03-02-2011, 10:05 AM
Haha, thanks again guys. It seems it's unanimous! But seriously, I'm pretty lucky to have respectable guys keeping up with me. Coupled with my family, I think I'm in a damn good situation.

Samuel Hughes
03-06-2011, 11:12 AM
Skied Aspen this morning. It was the hardest pack since I have been here but the sun made it pretty good. Met up with Beau, Jesse, and Mike and rode for a little while. Beau is a wierd one but hes pretty dirty on skiís. Got back to late to do shoulder stuff so Iíll try to do it tonight.
Diesel Day 5:

Incline DB Retractions

Prone DB Yís

Prone DB Internal Rotations

Work was aight. Iím pretty tanked at the moment cause bob the bartender takes care of me.

Samuel Hughes
03-06-2011, 11:13 AM
Weird day. woke up at 7:30 for some reason and watched the full version of Kingdom of Heaven, which was pretty good minus a few moments. Was headed out to the hill cause I had the day off when Fecundo called and asked if I would work for him. Being a sucker, I turned around to wash my work shirt. Lifted:

Training:

5◊3 235,245,255,265,275(8x)lb FB Deads

4◊6 145, 170, 190(6x), 145lb FB Pendlay Rows- ouch

4◊6 25,35,45(9x),BW Ring Dips

8,8,8,8,8 190lb English Row

10,10,10 145lb FB Incline Bench

Diesel Day 5:

EQI PushUp Holds

Prone DB Ts

Plate Halos

I&I

Shoulder doing much better. Snagged a strap on something and jarred it againÖgot pretty pissed.

Samuel Hughes
03-06-2011, 11:13 AM
Skied a great day on Ajax.Bluebird powder day, charged trainors for the first time but really was ripping everywhere. Worked with limited tables as a server tonightÖ hard when its super busy, easy when not.

Samuel Hughes
03-06-2011, 11:14 AM
Skied a little ajax this morning but just wasnít feeling the conditions. Guess Iím spoiled after yesterday. Came back and cleaned, had a little roommate drama, and worked out.



Training:

5◊3 205,215,225,235,243(5x)lb HB Squat Ė naste

8,8,8 160lb TUT squat Ė narrow stance, felt better.

10,10,10 190lb Snatch Grip RDL

3◊10 190lb English Row // BW Dips

Ab Wheel



Diesel Day 1:

DB Retraction

DB Protraction

Posterior Capsule Stretch

I&I



Work tonight. Serving was interesting last night, ready for a day off though.

Arien Malec
03-06-2011, 11:29 AM
Wow.

That's about it.

Did you get anything back on the lipid measurements?

Samuel Hughes
03-06-2011, 12:32 PM
Wow.

That's about it.

Did you get anything back on the lipid measurements?

Nope. I haven't had time to pursue it either. I'll figure it out asap, but to me it looks like I'm very healthy except for a sky high LDL.

Arien Malec
03-06-2011, 01:01 PM
Familial hypercholesterolemia would be the worry.

Samuel Hughes
03-07-2011, 02:24 PM
Familial hypercholesterolemia would be the worry.

Yeah... scary but nothing I can control.

Taking the day completely off, except for shoulder stuff.

Diesel Day 2:

Cuban Snatch

Band External Rotations

Band Pull Aparts

Band Dislocates

Band Presses





Work tonight was ok. Working tomorrow too then getting Tuesday off. Heres hoping for snow.

Samuel Hughes
03-07-2011, 02:25 PM
Snow didnt come like it was supposed to :( Skied Ajax in the morning, think I lost my wallet. Fuck. My shoes came in and they sent me 2 pair by accident! I will probably give one to hobie. Shoulder rehab then work



Diesel Day 3:

Pullup Retraction

Overhead Shrug

Pushup Plus

Posterior Capsule Strecth

Ice after, laying of ibuprofen for a week.

Derek Simonds
03-08-2011, 05:46 AM
Nice work over the last week. Sucks about your wallet. Hope you find it. Those EQI Push Up thingys are harder then they first appear.

Samuel Hughes
03-08-2011, 05:56 PM
Nice work over the last week. Sucks about your wallet. Hope you find it. Those EQI Push Up thingys are harder then they first appear.

Yeah they are. Thanks for the praise and sympathy, though I can hardly feel sorry for myself.


Snow didn't come like it was supposed to but it was still good. Early morning at Snowmass with Mike, had a pretty killer day. Rode the whole mountain really but definitely had highlights in back-country burn and ladders. Had some booze at lunch and hiked the wall, figured out how alcohol, altitude, white-outs, and extreme terrain make for a thrilling combo. No work so I trained tonight, probably watch a movie and stretch. Shoes were good.



Training:
5x3 255,265,275,285,295(4x)lb FB Deadlift

4x6 145,165,185(7x),145lb FB Pendlay Row

4x6 25,35,45(8x),BW Ring Dips- shitty setup on the work set

10,10,10,10 190lb English Row

3x10 145lb FB Incline Bench



Diesel Day 4:

Rest, Ice after workout.

Samuel Hughes
03-10-2011, 11:31 PM
Slept sooooo long last night. Woke up at noon, did some errands and my shoulder stuff before work. No sign of the wallet or one of my gloves. Work was good, easy pace but solid money.



Diesel Day 5:

Incline DB Retraction

Prone DB Ys

Prone DB Internal Rotations

Ice after

Samuel Hughes
03-10-2011, 11:43 PM
Buttermilk today, let some friends use the gopro, video to come. It was a good day, park is easy and relaxed. Dealing with stupid roommate drama, pretty much just want to disappear which is ok as I have no money sunk in this place. Still a great day. Went to altitude... snatch isnt feasible really.

Training:

5x3 205,215,225,235,245(6x)lb HB Squat - last rep was a grind

10,10,10,10 160lb TUT Squats

10,10,10 190lb Snatch Grip RDL

10,10,10,10,10 190lb English Row

no pressing

Diesel Day 6:

EQI PushUp Holds

Prone DB Ts

Plate Halos

Some band work

Ice after

No work tonight, relax, hot tub, movie etc.



youtube=http://www.youtube.com/watch?v=n7WAlaPxk1k
(youtube=http://www.youtube.com/watch?v=n7WAlaPxk1k)
Beau from today, only clip of me is at ~5:30

youtube=http://www.youtube.com/watch?v=PB_WsxW2eP4

funny stuff from facundo

Samuel Hughes
03-12-2011, 10:40 PM
This is coming a day late, but basically I think I tried to take care of errands all day. Worked the tavern with Mike, which was fun. He seems enthusiastic about living together this summer. Got absolutely smashed by the end of the shift, celebrating facundoís last night.

Samuel Hughes
03-12-2011, 10:44 PM
Slept way in, ran errands, lifted, then had work again. Shoes are good and I met a fancy pants PT whom I may shadow.



Training:

5x 30kg 3-Pos Snatch

5◊3 up to 275(5x) Snatch Grip Deadlift

4◊6 155,175,195 (6x),155lb Pendlay Row

4◊6 25,35,45(9x),BW Ring Dips

10,10,10,10 195lb English Row

5x30kg 3-Pos Snatch



Shoulder Rehab:

Band Dislocates

Pec DB Stretch

Posterior Capsul Stretch

I&I

Samuel Hughes
03-13-2011, 11:10 PM
Wow, totally forgot about daylight savings. Before I knew it, it was 1:30. Just did some shoulder rehab and headed to work. Meh day at work, really need to start looking for another job.



Shoulder:

Band Dislocates

Band Pull Aparts

Band External Rotations

Broomstick External Rotations

Samuel Hughes
03-14-2011, 11:52 PM
Skied Ajax this morning, little crusty. Best run was glade 1 off bell mtn.

Training:
4x30, 1x32.5kg 3-Pos Snatch
2x5, 10xpre-exhausted 40kg BTN
5x3 up to 245(7x)lb HB Squat
15,15,15 195lb English Row
5x30kg 3-Pos Snatch

Shoulder Rehab:
Stick external rotations
DB Pec stretch
I&I



Work was good, ran expo again and did well.

Samuel Hughes
03-15-2011, 08:00 PM
Slept in again. Got out on Ajax and had a couple good runs especially under lift 1. Late, light training for fun.

Training: light day
5x30kg 3-Pos Snatch
4x 10x25lb Pin Wheel // 25x15lb Neck Harness // 10xBW Ab Wheel
5x 5x75lb FB Curls // 5xBW Chins
5x 40kg 3-Pos Clean // 10xBW Ab Wheel

Shoulder Rehab:
DB Retractions
DB Protractions
Posterior Capsule Stretch
DB Overhead Stretch

Arien Malec
03-15-2011, 08:06 PM
How does the skiing affect the lifts and vice versa?

Samuel Hughes
03-15-2011, 08:24 PM
How does the skiing affect the lifts and vice versa?

hard to say because there are so many factors involved. How lifting affects skiing...very little as skiing is so dependent on conditions which are already so volatile. Conditions overrule any fatigue by a large margin. Plus after a few runs I work through any small soreness. How skiing affects lifting... I basically had to reset everything when I got here because of altitude, cold, environment... too many changes to know what was wrong. Since then, I have added carbs (oats, potatoes, fruit, and some milk) back and unlimited but leaner meat. Lifting on top of skiing has been fine, but progress is slow. My body doesn't cue me well on my recovery, so I just gauge based on squat performance (very slowly improving). I'm thoroughly enjoying myself at the moment, with the exception of this nagging shoulder, so no complaints about anything.

Lets make a pact to get our shoulders better though. I have access to an oly setup now so I'm desperate to get to learning the lifts. Snatch overhead is still way unstable/uncomfortable.

Arien Malec
03-16-2011, 08:03 AM
My body doesn't cue me well on my recovery, so I just gauge based on squat performance (very slowly improving). I'm thoroughly enjoying myself at the moment, with the exception of this nagging shoulder, so no complaints about anything.

Makes sense. An autoregulation approach may be good in this situation.

Lets make a pact to get our shoulders better though. I have access to an oly setup now so I'm desperate to get to learning the lifts. Snatch overhead is still way unstable/uncomfortable.

Slow and steady, I've learned.

And don't fall :-) (Skiiing tweaked my shoulder in the first place).

Samuel Hughes
03-16-2011, 11:14 PM
Terrible nights sleep. Lentils destroyed me. Long stretch of work coming up.

Training: Workout A
5x40kg 3-Pos Clean
5x280lb Snatch Grip Deads
4x6 25,35,45(10x),BW Ring Dips
10,10,10,10 160lb TUT Squats
14,13,13 195lb Yates Row
5x30kg 3-Pos Snatch



Shoulder Rehab:
Stick Dislocates
Pec Stretch
Overhead Stretch
I&I

Samuel Hughes
04-12-2011, 08:36 PM
Aight back.

Haven't taken time off, just been uber busy. Been using an A/B template and incorporating some oly stuff. Shoulder still isnt perfect, but not painful at all. Workouts are templated like so:

Oly Heavy
Oly Light
Press
Squat/Dead
Row/Chin

Things have been going well, little bit fatter but fuck it. Moved down valley to Basalt. I'm now situated on the Roaring Fork...supreme fly fishing. Theres a full record of my lifts on semileslog.wordpress.com.

Samuel Hughes
04-13-2011, 11:33 PM
3x2x60kg Power Clean
1x60kg Snatch Ė 2.5kg PR
5,5,8 60kg BTN // 3x10x30lb DSC
5◊3 225,240,260(4x),240,225 Squat Ė 5lb PR
-last two sets tried 3 second eccentric
8,8,10 5lb Chins // 4◊10 FB Curls // 3x15Ab Wheel

5min Burpee Test: 60 again. ow.


If anyone wants to give me some pointers I'd appreciate it...this is the first time I have actually been able to watch myself.

3-Pos Snatch (http://www.youtube.com/watch?v=a0qUes3odH8&feature=mfu_in_order&list=UL)
Snatch (http://www.youtube.com/watch?v=6armj1mep58&feature=mfu_in_order&list=UL)
Squat (http://www.youtube.com/watch?v=ed_MY0JhIOg)

Samuel Hughes
04-14-2011, 06:15 PM
Jogged over to the high school

4x200M @ 32s - fuck altitude and fattyness

Jogged back


Used http://www.youtube.com/watch?v=dBnniua6-oM to shed some light on my lipids. Think I am ok, low triglycerides, hi HDL, Pattern A LDL

Arien Malec
04-14-2011, 10:18 PM
I'm not an expert on form -- should post to the weightlifting forum.

The two big things I saw were:

1) you have a classic "bubbling out" on your start - you are pulling the bar around your knees in a pretty nasty bar path -- could add mucho kilos just by fixing that
2) The second pull is slow

To address (1), focus on halting deads, working the sweep in until you hit the second pull position. Your weight should shift from forefoot to the heels as you push the bar off the ground. You may need to push your knees out, but I expect you have more clearance at the knees than you think you do.

Samuel Hughes
04-16-2011, 12:22 AM
Thanks man. I'll work some pulls in my warmups. I definitely can spread my knees more and probably will use that a little

3x1x77.5 Clean - 2.5kg PR
3x3x40,45,45 3-Pos Snatch
5,5,9 165lb Bench Press
8x305lb Deadlift
8,8,8 225lb English Row // 3x8 BW Ring Dips // 3x10 Ab Wheel

not feeling great today

Derek Simonds
04-16-2011, 06:56 AM
Glad to see that you are still living the dream and I hope you feel better fast.

Samuel Hughes
04-17-2011, 05:24 PM
Thanks man. Fishing is kickin up, I need to come up with some waders asap.

3x1x60 Snatch
3x1x50 2-Pos Snatch
5,5,8 62.5 BTN // 30lb DSC
5x3 225,245,260(5x),245,225lb Squat - 1 rep PR but form was poor. Probably do a reset and switch to 5s.
8,8,8 10lb Chins // 35lb Pin Wheels // Abs

Samuel Hughes
04-18-2011, 05:00 PM
5,5,10 175lb Bench Press
8,8,8 15lb Chins
5,5,8 40lb Dips
8,8,8 135lb Trap Bar Rows
8xdropset 60lb Tricept Pushdown
Abs and curlz

Derek Weaver
04-18-2011, 06:44 PM
I think I get what you were talking about with the TB rows. They are nice indeed. I was picturing something else, very upright and uncomfortable.

Samuel Hughes
04-19-2011, 04:39 PM
Nice, yeah I really like them.

2◊60 3-Pos Snatch Ė some misses here.
5,5,8 65 BTN // 30lb DSC
5,5,10 205lb Squat Ė light but still donít love my form
8,8,8 205lb English Row // Ab wheel
5x300lb Leg Press Dropset

Samuel Hughes
04-21-2011, 04:02 PM
5x3x65,85,105,125,125lb Hang Snatch - iron plates lol
5,5,10 180lb Bench Press
10x315lb Deadlift (5 Minute Sadiv Set)
8,8,8 185lb Trap Bar Row // 5,5,10 50lb Dip
12,12,12 35lb Pin Wheels
6x40yd Dash

Arien Malec
04-21-2011, 05:19 PM
3x5x65,85,105,125,125lb Hang Snatch - iron plates lol

Nice. Just don't drop 'em...

Samuel Hughes
04-23-2011, 11:46 PM
Man I'm beat up.

3x3x40 Hip Snatch- liked these. Way more upright in the bottom.
5,5,8x70 BTN // 30lb DSC
5,5,9x215lb Squat - cued chest up on the descent, seemed to help.
8,8,8x20lb Chins // 35lb Hammers

Foam rolled my quads for the first time in a while. Holy shit the right one was in like 12 knots.

Samuel Hughes
04-25-2011, 02:45 PM
had fun today. Was raining all morning, no fishing. rode my bike to the high school this afternoon and lifted with some of the kids there. Pretty fun to act like I'm 16 again.

plyo pushups
5,5,13x185lb Bench Press
3x8x25lb Pull Ups
5,5,8x55lb Dips
3x8x195lb Trap Bar Rows
3x8x45lb G-Row // 20lb Overhead DB Overhead Ext - see ~7:57 in http://www.youtube.com/watch?v=d4e5cuyqjqw Add a pause at the mid and high points. Pretty excited about this. Hope it helps my back in squats/catches.
35lb Hammer Curls // Abz

Derek Simonds
04-26-2011, 06:44 AM
Ok that was a sick exercise in the video.

Samuel Hughes
04-26-2011, 04:35 PM
thanks man - it feels like it really translates into some spinal stability.


had a blast today with the football team. got a couple of twiggy freshman squatting semi-decently and then a couple of older classmen playing uncle with cleans. all the while had a good lift myself. Watched these for some ideas and really drilling positions. http://www.californiastrength.com/olwete.html

2x3x30 Hip Snatch
2x3x30 Hang Snatch
5,5,6x72.5 BTN // 5x45lb DSC
10x45lb G-rows
5,5,9x220lb Squat
Uncle with 60kg Cleans

Samuel Hughes
04-27-2011, 04:40 PM
Was supposed to have a light day but the kids were doing "upper" so I went ahead and did some benching. Deads + pulls tomorrow and maybe some sprints.

Bunchx3x30 Hang Snatch/Hip Snatch
5,5,13x190lb Bench Press
5,5,8x60lb Dip
3x10x20lb Overhead Tricept Ext // Hammer Curls
15 minutes Interval Stairstepper thing

Arien Malec
04-27-2011, 05:34 PM
Looks like you are doing 5/3/1?

Samuel Hughes
04-27-2011, 05:59 PM
Looks like you are doing 5/3/1?

Just evaluating the greyskull/strengthvillian.com rep scheme for myself. 3x5 with a rep out on the last set, reset if you dont make 5

Arien Malec
04-27-2011, 10:35 PM
Ahh. Nice and simple. Best things are.

Samuel Hughes
04-28-2011, 11:16 AM
yeah the rep out is nice cause hitting 8+ for the last set gives you plenty of confidence about the next workout.

hope you guys keep bama in your thoughts. This was one naste storm, I have friends sending me pictures of their neighborhoods...its bad.
http://thelede.blogs.nytimes.com/2011/04/27/video-of-the-tornado-in-alabama/?ref=us

Derek Simonds
04-28-2011, 04:38 PM
yeah the rep out is nice cause hitting 8+ for the last set gives you plenty of confidence about the next workout.

hope you guys keep bama in your thoughts. This was one naste storm, I have friends sending me pictures of their neighborhoods...its bad.
http://thelede.blogs.nytimes.com/2011/04/27/video-of-the-tornado-in-alabama/?ref=us

I am, and same thing. I lived, worked and went to Auburn. Bad stuff for sure.

Samuel Hughes
04-28-2011, 04:52 PM
Oh I didn't know that! Appreciate it though. Definitely reminds me what I take for granted.

I'm slowly drawing in a group at the high school, see if any of them have the balls to stick with the program. had a good time today. since I benched yesterday, did mostly pulling

3x3x30kg Hang Snatch
5,5,6x75kg BTN // 3x6x45lb DSC
5x2x320lb Deadlift - otm
2x6x225lb Trap Bar Row // 3x6x25lb Chin
3 Hill Sprints... holy shit steep ass, slippery hill. kicked my ass.

Samuel Hughes
04-30-2011, 01:05 PM
Killer day. Squats were great

3x3x40 Hang Snatch
5,5,5x77.5 BTN // 45lb DSC
5,5,10x225lb Squat
8,12x225lb English Row
20mins stairstepper

Samuel Hughes
05-02-2011, 04:54 PM
Yeah I'm going to give this IF thing a shot but I doubt it will work. I tend to under-eat when given the opportunity. My sessions also tend to be longer, so I will probably need to start eating mid workout.

12pm, preworkout-Leucine+whey
12:30-1:15pm, during workout-whey+waxy maize
1:45pm (or when I get home), 24oz 93% beef, 1 cup dry rice (or equivalent in potatoes)
4pm, 3eggs, 2 scoop protein powder, spoon of coconut oil (replace some fat with some if i do any cardio)
8pm, 3eggs, 2 scoop protein powder, spoon of coconut oil

salad, kale, brocolli, collards, etc with every meal. its about 2900 cals at a 40/40/20 p/f/c split.

It at least looks good on paper, see if I can keep my sleep.


3x3x30 Hip Snatch
5,5,11x195lb Bench
8,8,8x25lb NG Pullups
5,5,8x60lb Dips
8,15x225lb English Row
3x10x35lb Hammer Curl // 25lb DB OH Extension
20 minutes stairstepper later this afternoon.

Derek Weaver
05-02-2011, 05:25 PM
You may want to look at it a little more optimistically going in to IF. It may not work, since IF isn't for everyone, but going in with doubts isn't a great recipe for success.

Some points from Arien's log and that exchange I saw:
- Arien is right that more carbs on workout days is pretty important.
- I've been doing a lot of fasted training lately, but have noticed that on days where I don't feel like I can get a workout in without food, I get a small amount of carbs only 30-45 minutes in. I'm finally getting strength back in some lifts, even though my training circumstances are a little odd with my lower body/groin pull stuff I'm ironing out.
- I posted some links in my log that may be useful and offer some insight into the carbs, workout, cortisol thing. I would suggest reading through all three of them.

Samuel Hughes
05-03-2011, 01:32 PM
thanks dude. I'm don't mean to be pessimistic I just know how fragile my sleep is. that said, last night was good. I'm getting ~150-200g of carbs on workout days...you don't think thats sufficient?

slept good. not sure whether I want to train fasted or not. thinking about having an oats/protein shake before I work out. the pros being that itll make the transition easier, help assure that Iím not "flat", and give me an easy thing to cut if I am getting too fat. the cons are that the "fasted" training kinda seems to make the program.

3x3x35kg Hang Snatch
5,5,4x80kg BTN // 45lb DSC Ė reset time, like to find some .5kg plates
5,5,10x230lb Squat
8,18x225lb English Row
4x hill sprint

Iím being kinda sloth during the day when I donít have work. Need to get out and do some hiking or something.

Samuel Hughes
05-04-2011, 01:12 PM
3◊10 Ring Pullups // HSPU // 125lb Zercher

snapped a couple of pics this morning:]

http://semileslog.wordpress.com/2011/05/04/wednesday-may-4-2011/img_0048/

practice this afternoon, probably going to pick up some heavier tippet while Iím out.

Derek Weaver
05-04-2011, 02:15 PM
If you are looking to do more hiking and other activity, then I would definitely bump carbs up on workout days. That's one of the good things about LG, in that it can be pretty easily implemented as a cyclical approach.

How much do you weigh?

Samuel Hughes
05-04-2011, 04:42 PM
yeah, i'm realizing that. I have beefed up to the 170-175lb range.

Derek Weaver
05-04-2011, 05:38 PM
As a baseline, I would get the average # of carbs at 1 gram per lb of bodyweight, and likely bump up from there.

So if you were doing an every other day or LG kind of fat loss thing it would be closer to 2 grams/lb on workout days depending on how low you go on rest days.

It is unlikely you would have to go below that point though. The Colpo articles explain all this stuff as well as I've seen it aside maybe by Lyle or Alan Aragon.

Samuel Hughes
05-05-2011, 01:09 PM
Not great sleep. damn. Eating big today.

3x3x35kg Hang Snatch
5,5,12x200lb Bench Press - 15lb PR
2,2,2,2,5x330lb Deadlift OTM
8,8x60lb Dip
8,21x225 English Row - 3rep PR
8,7,6,5 NG BW Chins

Derek Weaver
05-05-2011, 04:06 PM
Yeah, one thing that I noticed helped me alot is that my first meal is the smallest, and last meal is the biggest, by far. This is I think the inverse of what Martin suggested, but I've still gotten good results doing this.

Much better for sleep purposes in my experience.

Samuel Hughes
05-05-2011, 05:18 PM
thats not a bad idea. at least more sustainable than what I did today, haha. when do you train?

Derek Weaver
05-05-2011, 07:30 PM
I usually train mid day or late afternoon. Sometimes late night, and I was swimming late quite a bit before I got hurt.

Samuel Hughes
05-07-2011, 10:05 PM
3x3x40kg Hang Snatch
5,5,11x115lb Press
3x7x45lb DSC
5,5,10x235lb Squat
8,25x225lb English Row


good day.

Derek Simonds
05-08-2011, 11:55 AM
good day.

I'll say that was a good day. Nice lifting man.

Samuel Hughes
05-09-2011, 01:51 PM
thanks duder.

good day today, IF seems to be going ok, sleep is fine.

3x3x60 Hang Clean
5,5,12x205lb Bench Press - 5lb PR
8,8,8x30lb NG Chins
8,14/5/3x30lb RP Dips
8,8/5/5x250lb RP English Rows - 25lb PR

Samuel Hughes
05-10-2011, 01:46 PM
another good day.

3x3x35 Hip Snatch
5,5,11x120lb Press
8,8,7x45lb DSC
5,5,10x240lb Squat - 5lb PR
5x3x35 Snatch OTM - done instead of hills. felt super fast after the squat set. legs blew up.

http://www.youtube.com/watch?v=Jg8yyUYS7jU

Samuel Hughes
05-12-2011, 12:07 PM
sleep wasnt great, felt very average in the gym

3x3x60kg Hang Clean
5,5,12x210lb Bench Press - 5lb PR
2,2,2,2,4x340lb Deadlift OTM
8,17/5/3x40lb RP Dips - 3rep PR
8,10/5/3x250lb RP English Row - 2rep PR
3x3x60kg Clean OTM

Arien Malec
05-13-2011, 08:30 AM
sleep wasnt great, felt very average in the gym

DJ calls these "punch the clock" workouts, and they are mandatory.

Samuel Hughes
05-14-2011, 11:24 PM
doesn't mean I have to like them!


Little bit better today. Late start though, and I really had to work for the squats. Wasn't totally satisfied with form. I'd also like to bend over a little more on the rows and get a slower negative.

3x3x40 Hip Snatch
5,5,11x125lb Press
8,8,8x45lb DSC
5,5,10x245lb Squat - 5lb PR
8,12/5/3x250lb RP English Row - 2rep PR
5x3x40 Snatch OTM

Samuel Hughes
05-15-2011, 12:08 PM
travelling tomorrow, so i went ahead and lifted. beautiful day outside. thinking about playing with Reeves deads over these english rows, have to think about it.

plyo pushups
Bench Press: 5,5,12x215lb - 5lb PR
NG Chinup: 8,8,8x30lb
RP Dips: 10/5/3x45lb
RP English Row: 12/5/3x250lb - same reps, but worked on that negative
G-Row//Cable Row//WG Pull Down Circuit: 8,8xwhatever
Hammer Curls//DB Overhead Ext: 10,10,10x35lb

Samuel Hughes
05-17-2011, 02:36 PM
Snatch: 3x3x40kg
Press: 5,5,9x130lb
DSC: 10,8,8x45lb
Squat: 5,5,10x250lb - 5lb PR
TUT Leg Press: 4pps x forgot

Samuel Hughes
05-18-2011, 12:03 PM
fun day

Hang Clean: 3x3x60
Bench Press: 5,5,12x220lb - 5lb PR
Sumo Deadlift: 5,5x315lb - felt good, significantly more comfortable than conventional. I was good for 10 reps, but form was dissipating,
RP English Row:14/5/3x250lb - 2rep PR
RP Dips: 16/5/3x45lb - 2 Rep PR'
NG Chinups: 8,7,6,5xBW
G-Rows: something

Samuel Hughes
05-20-2011, 12:09 PM
Hip Snatch: 3x3x40
Press: 5,5,8x135lb
DSC: 10,7,5x45lb
Squat: 5,5,10x255lb - 5lb PR
Leg Press: 8,8,8x4.5pps
T-Bar Rows: forgot