Dr. G's Training Journal - Page 73

Garrett Smith · 11-01-2010, 01:47 PM

Wednesday 10/27/10: Snatches to 85%, "5/3/2" front squats.

Prehab stuff (not typing it all in this time)

Snatch drills with bar
Snatch: Warm-up sets, ending with 170# x 1rep x 2sets

Front squat: Warm-up sets, 230 x 5, 260 x 3, 290 x 2

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Thursday 10/28/10: Rest. No workout.

Can't remember why I didn't train. Errands to run or something.

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Friday 10/29/10: Rest. No workout.

Can't remember why I didn't train. Errands to run or something.

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Saturday 10/30/10: No workout.

Moved my office!!!

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Sunday 10/31/10: No workout.

Settling in to new office, still moving a lot of stuff around. Happy Halloween!

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Monday 11/1/10: Rest. No workout.

Hoping to catch up on some mWODs tonight.

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The plan is to finish the two missed days (chins/dips and C&J/BS) this week, then take the rest of the time off as deload and pre-Highland Games this upcoming weekend!

Garrett Smith · 11-08-2010, 02:34 PM

Tuesday 11/2/10: C&Js, "5/3/2" back squats.

Prehab

Clean & Jerk: Worked up to 205# (~85%) for two singles.

Back squats: 255 x 5, 290 x 3, 325 x 2

Wednesday 11/3/10: "5/3/2" day for weighted chins, ring dips.

I don't remember if I mentioned this before. I'm really anal about my form. I'm insisting on a solid support position on the rings between every single ring dip rep--at this point, I have a serious case of KStar's "douche-bag shoulder" in my support position...I'm not strong enough to hold the shoulders back and still keep my arms straight, and that's only with bodyweight! I could care less about repping out crappy ring dip reps with weight at this point, I want to set a solid foundation for the future.

Prehab

Ring dips: BW x 3reps x 5sets
Weighted chins: BW x 5 x 2, 5# x 5, 35 x 3, 60 x 1

, BOO, barely even got the chin up to the bar on that single!

Skipped the EDT set because of the HG coming up this weekend.

Thursday 11/4/10: Rest. No workout.

I think I might be getting a cold. It was stupid to push those two workouts from last week that I missed into my deload week. Live and learn.

Friday 11/5/10: Rest. No workout.

4 days of mWODs today.

Saturday 11/6/10: Rest. No workout.

4 days of mWODs today. Feeling much better, knee acting a little funky (back of my left knee).

Sunday 11/7/10: Tucson Highland Games.

Good day. Tough competition. At this point, I'm sure I threw 5 event PRs. If I would have thrown today at the Flagstaff Games, I probably would have one that one. I think I got 4th or 5th out of 15 guys. Results should be posted on NASGAweb in about two weeks, I'm told.

Monday 11/8/10: Rest. No workout.

Feeling stuffy-headed today. Weird.

Arien Malec · 11-08-2010, 03:27 PM

5/3/2??

I assume that means you just hit a double on your 5/3/1 day, rather than max reps?

Garrett Smith · 11-09-2010, 05:09 AM

Yep, that's the only change to that day. Also, no max rep sets. "3" day is changed to 80/85/90 instead of the standard 70/80/90.

Arien Malec · 11-09-2010, 06:07 AM

For better recovery, I assume?

Derek Simonds · 11-09-2010, 07:10 AM

Nice job hitting 5 event PR's!

Garrett Smith · 11-09-2010, 07:48 AM

Thanks guys.

Arien, I'm assuming for better recovery, yeah. I've found I do much better if I save my "as much as possible" for meet days only. Since I'm in uncharted waters on all my lifts, my AMRAP sets wouldn't be much more than the minimum numbers anyway.

I do think I'm going to try the 5/3/1 PL variant...I would like to feel a little fresher for my heavy weeks than I do currently.

With the due date of my wife/boy taken into consideration, I've decided that my next PL meet will be in early Feb. Who knows what will happen after that.

Arien Malec · 11-09-2010, 09:25 AM

Double congrats!

Steven Low · 11-09-2010, 09:36 AM

Heheh, the real RTO supports are tough for most people. Basically, the more you practice the better you get. I'd put more in your warmups or do a couple on off days too.

Garrett Smith · 11-09-2010, 03:43 PM

Quote:

Originally Posted by Steven Low

Heheh, the real RTO supports are tough for most people. Basically, the more you practice the better you get. I'd put more in your warmups or do a couple on off days too.

Sounds like a good idea, thanks!

I can see why KStar talks so much about bad shoulder position on the rings, especially in the top/support position. I disagree that it is mainly lack of external rotation, I think it is mainly lack of foundational strength (but no one would ever accuse CF of that, would they?) Without specific work, that position is damn hard. I do think it will help a lot with my scapular depressors and retractors, which will likely help everything else, so I'm willing to backtrack a bit to get the foundation better.