TRAINING LOG: Brian Ely
Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15963
Printed Date: 3/26/26 at 9:28pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: TRAINING LOG: Brian Ely
Posted By: celtuckian
Subject: TRAINING LOG: Brian Ely
Date Posted: 3/01/13 at 2:40pm
|
I have wanted to do this for a while now, not for the astoundment or amazement of those who might accidentally stumble across this, but more for the critique and advice that might be forthcoming from observers. (There are a lot of knowledgeable participants on this forum.) And for personal accountability. Background: Involved in sports from the age of six all the way through high school. Small of stature and average in athletic ability. Discovered powerlifting in college. Competed, through several relocations and two unsuccessful marriages, on a semi-regular basis. Discovered that I was somewhat mechanically blessed for a skinny guy. Came to the Heavy Events after discovering them at the Columbus, IN Highland Games while recuperating fromt the first of what would be two SLAP/Bankhart repairs, first to the right shoulder, a couple of years later to the left. My afore-mentioned amazing athletic prowess has followed me in this sport, as well  , having competed in my seventh year and first World Masters Championship last year. I am 50 years old and a whopping buck-ninety-five.Any advice, solicited or otherwise, is welcome, and will be appreciated. Now, on with the show... I have just completed the first week of my second cycle. It went thusly: Monday
Tuesday
Thursday
Friday
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Replies:
Posted By: celtuckian
Date Posted: 3/04/13 at 1:02pm
|
WEEK 2 Monday
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/06/13 at 8:24am
|
WEEK 2 Tuesday
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/07/13 at 1:57pm
|
WEEK 2 Thursday Deadlift
Stiff-legged DL/bent BB row combo (due to lack of time at lunch I combined these two. Did a stiff-leg DL, once at the top I bent over, did the row, returned to standing position, lowered bar back to the floor - lather, rinse, repeat)
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/08/13 at 1:13pm
|
WEEK 2 Friday Snatch
Cleans
Push-Press
That is all... ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/11/13 at 1:46pm
|
WEEK 3 Monday Squat
Good Mornings
No time for Leg Press/Calves - had to get back to work. The squats really gassed me today for some reason, and they shouldn't have. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/12/13 at 5:35pm
|
WEEK 3 Bench Bench Press
Incline BP
Seated Military
Had to cut it short there due to having to work out at lunch. Makes it tough to get everything in. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/14/13 at 10:44am
|
No workout on Wednesday. Was going to throw some hammer at lunch, but the unanticipated crappy weather turned the area that I throw in into a boggy mess. Deadlift tonight after work. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/15/13 at 5:53am
|
WEEK 3 Deadlift
One-legged DL (using Hammer Strength Ground Base Squat/Lunge apparatus)
Rows (barbell)
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/15/13 at 1:04pm
|
WEEK 3 Oly Snatch
Clean
Push-Press
These poundages blow, but I really don't know what I'm doing, so there's that. Plus, I know if I'm ever going to develop some exposion for throwing I need to do these. Progress is incremental. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/19/13 at 6:29am
|
WEEK 4 Squat
Good mornings
Leg Press/Calves
Glute/ham raises
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/20/13 at 6:02am
|
WEEK 4 Bench
Incline BP
Seated Military Press
T-bar rows 3x8 Lying DB Triceps extensions 3x12 Calves (seated) 3x12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/21/13 at 1:49pm
|
WEEK 4 Deadlift
Barbell Rows
Standing Calves
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/25/13 at 7:47am
|
WEEK 4 Oly Took a half-day off from work to drive to Springfield, IL, for the Shamrock Games. This was my first games of the season. Merl Lawless and his crew did another excellent job (as always) putting on the Games. Overall, I did pretty well finishing with a 1st, a 2nd, and three 3rds, for an overall 2nd in the Masters 50+. I was pleased. I just hope this isn't the high point of the season .Will be taking the day off today to get the body one more day to recuperate haivng stopped over in Terre Haute to reconnect with an old fraternity brother. The consumption of distilled spirits is also a contributing factor to the extra day of recuperation. Will be back at it tomorrow with Week 5 Squat day. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/26/13 at 11:53am
|
WEEK 5 Squat (took yesterday off to recuperate, so I'm a day behind)
Good Mornings
Leg Press/Calves
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/28/13 at 2:44pm
|
WEEK 1, Micro-cycle 2 Bench
Incline BP
Seated Military Press
T-Bar Rows 3 x 10 DB Triceps Extensions 3 x 12 DB Lateral Raises 3 x 20 Seated Calf Raises 3 x 12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 3/29/13 at 12:51pm
|
WEEK 5 Deadlift 135x5 185x5 235x5 275x5 315x5 345x3 365x3 385x4* wasn't happy with the way the first rep felt, so I did one additional rep at the end to make up for it. No time for anything else. Lunch workouts are limiting. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/01/13 at 9:24am
|
WEEK 1, Micro-cycle 2 SN/CL/PP Saturday Snatch 95x5 100x5 105x5 110x5 115x5 Clean 115x5 125x5 135x5 140x5 145x5 Push-Press 115x5 125x5 135x5 140x5 145x5 150x5 Struggled a little with the snatch. Need to work on improving the 'second pull'. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/02/13 at 2:01pm
|
WEEK 6 Monday Squat 135x5 185x5 235x5 275x5 315x3 335x5 355x5 375x5 Good Mornings 3 x 8 @ 155 Leg Press/Calves 3 x 6 @ 330 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/03/13 at 7:37am
|
WEEK 2 - Micro-cycle 2 Bench 135x5 165x5 185x3 205x3 210x3 215x3 220x3 225x3 230x3 Incline BP 135x5 165x3 185x3 195x3 200x3 205x3 210x3 Seated Military Press 125x5 135x5 140x3 145x3 150x3 155x3 T-bar Rows 3 x 10 DB Triceps Extensions 3 X 12 Lateral DB Raises 3 x 20 Seated Calf Raises 3 x 12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/03/13 at 3:10pm
|
No training today as it is birthday number 51, and I had lunch with my daughter and girlfriend. Deadlift tomorrow and Oly on Friday. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/04/13 at 3:04pm
|
WEEK 6 Thursday Deadlift 135x5 185x5 235x5 275x5 315x5 350x3 375x3 395x3 That was it. No time for anything else; had to get back to work. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/08/13 at 12:30pm
|
WEEK2 - Micro-cycle 2 Friday SNATCH 95x5 105x5 110x3 115x3 120x3 125x3 130x3 CLEANS 135x5 145x3 150x3 155x3 160x3 165x3 170x3 PUSH-PRESS 135x3 145x3 150x3 155x3 160x3 165x3 170x3 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/08/13 at 12:44pm
|
WEEK 7 Monday SQUAT 135x5 185x5 235x5 275x5 315x3 345x3 365x3 385x3 The last rep of the last set got a little western as I got out of the groove a little at the bottom trying to make sure I was deep enough. Able to grind it out, though, which was a bit of a surprise considering the weekend I had. A little too much enjoyment of some of Kentucky's finest distilled spirits in a delayed celebration of my fifty-first trip around the sun. GOOD MORNINGS 3 x 8 @ 160 LEG PRESS/CALVES 3 x 6 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/09/13 at 12:23pm
|
WEEK 3 Micro-cycle 2 Tuesday Bench 95x5 135x5 185x3 215x3 235x1 245x1 255x1 265x1 270x1* *Things were going so well that I threw in an extra single. Incline Bench 135x5 175x3 195x3 210x1 215x1 220x1 225x1 Seated Military Press 125x5 135x5 145x3 150x1 155x1 160x1 165x1 Next week's workout will be Week 4 of Micro-cycle 2. I wil do singles to a PR (hopefully )------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/12/13 at 12:59pm
|
Went out at lunch Wednesday a threw some heavy hammer since the weather was finally nice enough to do so. Still trying to figure out how to get the hips to throw the hammer instead of the arms. Not sure exactly how that's supposed to feel, but still trying to work it out. THURSDAY No work out. Was feeling pretty iffy and didn't want to risk an injury. FRIDAY Week 7 Deadlift 135x5 185x5 235x5 275x5 315x5 350x3 385x3 405x3 405x3* Did a 2nd set here because I felt guilty about missing yesterday's workout, and feeling guilty pissed me off. So I did a 2nd set.  ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/16/13 at 10:00am
|
WEEK 8 Monday Squat 135x5 185x5 235x5 275x5 315x3 350x1 385x1 395x1 405x1* 415x1* 425x1* *Used knee wraps pulled to a "light medium" wrap. Reps felt good. Had more in the tank, but left it there. Good mornings 3 x 8 Leg Press/Calves 3 x 6 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/16/13 at 12:07pm
|
Went out at lunch and tried to throw some HFD (42#), "tried" being the operant word, as I think the weight was actually throwing me. I have a difficult time with the foot work. I think my first turn is okay, but it is on the second turn where I have the most difficulty and things seems to spin out of control (pun intended). I don't rotate enough and finish throwing behind me. More work is needed here. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/17/13 at 8:11am
|
WEEK 4, Micro-cycle 2 Tuesday Bench 95x5 135x5 185x3 225x3 245x1 255x1 265x1 275x1 295x1* 305x1* 315x1* *Worked up to a single 'raw', then used a bench shirt (first time in about three years) on the last three sets Incline BP 135x5 175x5 195x3 215x1 220x1 225x1 230x1 Seated Military Press 125x5 135x5 145x3 155x1 160x1 165x1 170x1 175x1 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/18/13 at 12:37pm
|
WEEK # Thursday Deadlift 135x5 185x5 235x5 275x5 315x3 365x3 385x1 405x1 415x1 425x1 435x1 Pretty satisfied with this, especially considering the discomfort in the hip. Would like to see more power off the bottom. Need to work on that.
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/22/13 at 12:50pm
|
DELOAD Monday, April 22, 2013 Squat 135x5 185x5 235 x 6 reps x 4 sets I was contemplating entering a powerlifting meet in a couple of weeks because it has been four years since I competed in one and I am not throwing that weekend. I had not originally intended to compete and thus didn't set up my training cycles to coincide with the meet. I was going to drop to around 80-85% of the max singles I had reached last week and then go to about 90-95% next week to try to compete in three weeks. However, I was feeling pretty beat up and tired and decided to take this week off. Then I took my testicles back out of the jar and re-attached them and decided to do a deload week. I also thought this would be a good time to try to make friends with Prilepin and give a more honest effort at applying some science to my lifting. So, this week will be a deload week. I will study and decipher and start next week on a somewhat more scientific approach to my lifting. I was pretty pleased with the the way this past cycle worked out. 425 Squat - knee wraps only, with a light - medium wrap. No suit. 275 Bench, raw. 315 with a shirt. 435 Deadlift - no wraps, no straps, no suit. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/23/13 at 2:05pm
|
DELOAD WEEK Tuesday Bench 95x5 135x5 150 x 8 sets of 3 reps Incline Bench 135 x 3 sets of 8 reps Seated Military Presses 95 x 3 sets of 10 reps DB Triceps Extension 3 x 20 DB Lateral Raises 3 x 20 DB Curls 3 x 20 Standing Calf Raises 3 x 20 Just going at about 55% of 1RM for the week- trying to get my verpumptenwerken going. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/26/13 at 12:39pm
|
DELOAD WEEK Thursday Deadlift 135x5 185x5 235 x 4 sets x 6 reps One-legged DL 3x10 Calves (seated) 3x12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/29/13 at 12:35pm
|
WEEK 1 Monday Squat 135x5 185x5 235x5 275x5 300x6 310x6 320x6 Trying to incorporate Prilepin's principles into my workouts for the main movements. The three sets of six reps really seemed to gas me. I don't know if I am just the that pulmonarily challenged or if my crappy-assed 'sleep' is catching up to me. Good Mornings 3 x 10 @ 140 Leg Press/Calves 3 x 8 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 4/30/13 at 3:02pm
|
WEEK 1, Micro-cycle 1 Tuesday Bench 95 x 5 135 x 5 165 x 5 185 x 5 205 x 5 215 x 5 220 x 5 Close-grip Incline Bench 95 x 5 115 x 5 135 x 5 145 x 5 Seated Military Press 125 x 5 135 x 5 145 x 5 150 x 5 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/02/13 at 12:25pm
|
WEEK 1 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 335 x 5 350 x 5 One-legged DL 3 x 8 @ 75 BB Rows 3 x 10 @ 140 Calves (standing) 3 x 15 @ 200 Workout felt good today. Nice and rested, with a little bit of 'pop' in the hips. Should have spent lunch time yesterday throwing, but instead was running around town after Dr.'s appointment trying to collect cd's of my hip x-rays and getting Rx filled. Missed a great day to throw  .------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/06/13 at 12:32pm
|
WEEK 8, Micro Cycle 3 Friday Snatch 90 x 5 95 x 5 100 x 5 105 x 5 110 x 5 Clean 115 x 5 125 x 5 130 x 5 135 x 5 140 x 5 Push-press 110 x 5 125 x 5 130 x 5 15 x 5 140 x 5 Lat Pull-downs Rows (seated, cable) ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/06/13 at 12:34pm
|
WEEK 2 Monday Squat 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 330 x 5 340 x 5 Good Mornings 3 x 10 @ 145 Leg Press/ Calves 3 x 8 @ 310 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/07/13 at 12:20pm
|
WEEK 2, Micro-cycle 3 Tuesday Bench 95 x 5 135 x 5 165 x 5 185 x 3 195 x 3 205 x 3 215 x 3 225 x 3 235 x 3 240 x 3* *Bonus set - things were feeling so good that I decided to give it a shot. Felt good. Close-grip Incline BP 115 x 5 135 x 5 145 x 3 155 x 3 165 x 3 175 x 3 Seated Military Press 135 x 5 145 x 3 150 x 3 155 x 3 160 x 3 That was all I had time for; had to get back to work. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/08/13 at 2:03pm
|
Threw some heavy hammer at lunch. Trying to work on keeping the arms straight on the winds and trying to involve the hips. Not sure how this is going. Need to begin video-ing these. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/09/13 at 3:01pm
|
No workout today as I had to visit the orthopedic surgeon regarding my hip. Significant degeneration in the right hip socket. Cartilage is almost gone. Head of the femur is still in really good shape, though. Scheduling a cortizone shot, then I might possibly meet with a hip wizard to see if there is something he can do to prevent installing a new hip. I am old and broken down and have had several parts repaired, but I don't think I'm ready for parts REPLACEMENT yet!? ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: TomLawrence
Date Posted: 5/09/13 at 8:30pm
|
Bad mojo. I hope you can avoid hip replacement. Hang in there. Tom ------------- Aim high. Stay hungry. |
Posted By: celtuckian
Date Posted: 5/10/13 at 3:46pm
|
Thanks, Tom. I hope to avoid it as long as possible. There are maybe a couple of things that can be done, but I'm not too keen on hip surgery. WEEK 2 Friday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 345 x 5 360 x 5 One-legged DL on Hammer Strength apparatus 3 x 8 Barbell Rows 3 x 10 Standing Calf Raises 3 x 12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/14/13 at 7:40am
|
WEEK 3 Monday Squat 135 x 5 185 x 5 235 x 5 275 x 5 315 x 3 335 x 5 350 x 5 Good Mornings 3 x 10 @ 150 Leg Press/Calves 3 x 8 Glute/Ham/Calf 3 x 8 Also, threw some HWFD at lunch, since the weather was beautiful. Surprisingly, my throws went pretty well, at least for me. I felt like I was finally getting a good rotation on my second spin, allowing me to actually be facing forward on the release, instead of with my back to the trig. Things went so well (again, at least for me) that I shut it down early so as not to begin trying too hard and having all kinds of form break-down. Pretty pleased. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/15/13 at 2:18pm
|
Threw Hvy Hammer at lunch yesterday. Still trying to connect the brain and the body with the whole arms-straight-throw-with-your-hips thing. Inconsistent at this point. Was supposed to workout after work yesterday, but had a last minute change of plans regarding my daughter's summer daycamp. So, didn't get to workout until today at lunch... WEEK 3, Micro-cycle 3 Wednesday Bench 95 x 5 135 x 5 185 x 3 215 x 3 235 x 1 250 x 1 260 x 1 265 x 1 270 x 1 275 x 1 Close-grip BP 135 x 5 155 x 3 165 x 3 175 x 1 185 x 1 195 x 1 200 x 1 Seated Military Press 135 x 5 145 x 5 155 x 3 165 x 1 170 x 1 175 x 1 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/16/13 at 2:53pm
|
WEEK 3 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 340 x 5 360 x 5 370 x 5 One-legged DL (on HammerStrength apparatus) 3 x 8 Barbell Rows 3 x 10 Calves (standing) 3 x 15 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/20/13 at 3:28pm
|
I won't be updating the training log for at least a couple of days as there won't be any training. I had to get a cortisone shot in the right hip today due to some significant degeneration in the joint. I know this means that a hip replacement is probably inevitable, but I'm trying to push it out as far into the future as possible.At this point, I'm just hoping it allows me to get some sleep. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/22/13 at 1:17pm
|
This will more than likely be the only entry this week as this will probably be the only workout due to the cortisone shot in the hip on Monday. WEEK 4, Micro-cycle 3 Bench Wednesday Bench 135 x 5 185 x 5 215 x 3 235 x 2 250 x 1 260 x 1 265 x 1 270 x 1 275 x 1 280 x 1 - missed. This was the first miss in my planned workouts in quite a while. Was not happy with the way things were going today. Just didn't seem to have my head in it. Threw on the bench shirt and did a single at 305, then got way wonky out of the groove at 315 and almost did a face-plant. I think I am going to change things up just a little in the future. I think I am not getting enough reps in the lower percentage ranges. I think I will add an extra week in the 5-rep range, and another week to the 2-3 rep range. I feel like I need a little more base. That was all I had time for today, since it was a lunch-time workout. Throwing in Greenville, SC this weekend. Looking forward to it. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/28/13 at 2:19pm
|
WEEK 5 Squat Tuesday 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 335 x 3 355 x 3 370 x 3 Good Mornings 3 x 10 @ 155 Leg Press/ Calves 3 x 8 Approached today's workout with a little bit of apprehension after having received a cortisone shot in the hip a week ago; however, everything went really well, except for a 'crick' in my neck that unexpectedly caused some difficulty while squatting. But all was well. I have adopted a new motivational mantra, paraphrased from John Owen, with whom I threw this past weekend in Greenville, SC. His wife told him, "If you're going to Scotland, you can't suck." Love it. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: TomLawrence
Date Posted: 5/28/13 at 2:22pm
|
Brian, Sorry I missed meeting you this weekend. I was in the other Masters group. Or if I did meet you, I apologize that I don't remember. Blood sugar bottomed out by the end of the day, and I was doing well to remain upright! Tom ------------- Aim high. Stay hungry. |
Posted By: celtuckian
Date Posted: 5/29/13 at 1:23pm
|
Tom, No problem. Sorry I missed you as well. By the time things were over we were ready to leave. My daughter wanted to get back to the hotel so she could go swimming. Maybe I will see you at some other Games in the future. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/29/13 at 1:35pm
|
WEEK 1, Micro-cycle 1 Wednesday Bench 95 x 5 135 x 5 165 x 8 x 3 Starting a new micro-cycle on the bench. I am going to try to add just a little bit more volume at the lower percentages, per Prilepin's principles. A little experimentation. We'll see how it goes. Close-grip Incline 135 x 8 x 3 Seated Military 115 x 8 x 3 THese were more difficult than I anticipated. All the extra reps had kind of blasted the tri's. Triceps pushdowns Lat Pull-downs ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 5/30/13 at 12:28pm
|
WEEK Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 345 x 5 365 x 5 380 x 5 Single-leg DL on Hammer Strength apparatus 2 x 8 Barbell rows 2 x 10 Standing Calves 2 x 15 Felt really good about the DLs, expecially given the week off due to the cortisone shot and the fact I squatted just two days ago. No pain, good strength. I was only able to get two sets of auxilliary work in due to time.
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/04/13 at 2:01pm
|
WEEK 6 Tuesday Squat 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 345 x 3 365 x 3 380 x 3 Good Mornings 3 x 8 @ 155 Leg Press/Calves 3 x 6 @ 340 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/07/13 at 7:42am
|
WEEK 2, Micro-cycle 1 Wednesday Bench 95 x 5 135 x 5 165 x 5 180 x 5 x 5 sets Close-grip incline 140 x 6 140 x 6 x 4 sets Seated Military 120 x 6 x 4 sets Triceps push-downs One-arm DB rows Rear Delt DB raises ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/10/13 at 1:26pm
|
WEEK 6 Saturday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 350 x 3 375 x 3 390 x 3 Stiff-legged DL 3 x 8 Calves (seated) 3 x 10 DB Curls 3 x 12 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/10/13 at 1:29pm
|
WEEK 7 Monday Squat 135 x 5 225 x 5 275 x 5 315 x 5 345 x 3 370 x 3 390 x 3 Good Mornings 3 x 8 @ 155 Leg Press/Calves 3 x 6 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/12/13 at 3:54pm
|
WEEK 3, Micro-cycle 1 Tuesday Bench 95 x 5 135 x 5 160 x 5 185 x 5 195 x 3 x 6 sets Close-grip Incline BP 165 x 3 x 6 sets Seated Military Press 145 x 3 x 6 sets Triceps Push-downs One-arm DB Rows Bent-over Rear Delt DB raises Nothing too exciting, just basic stuff. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/14/13 at 9:40am
|
WEEK 7 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 350 x 3 380 x 3 400 x 3 x 2 sets The first set @ 400 felt really good, really strong so I decided to give another set a shot. Felt good. Stiff-legged DL 3 x 8 Short workout; had to get back to work. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/18/13 at 12:55pm
|
WEEK 8 Tuesday Squat 135 x 5 185 x 5 235 x 5 275 x 3 315 x 3 345 x 3 370 x 1 390 x 1 400 x 1 410 x 1 420 x 1 430 x 1 No time for anything else as I was already running late just to get in the last two or three sets. Felt pretty good with these. No suit, only wraps which I progressively tightened on each succeeding set. Time to re-set the game plan and start in again next week on the next cycle. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/20/13 at 3:00pm
|
WEEK 8 Thursday Deadlift 135 x 5 185 x 5 235 x 3 275 x 3 315 x 3 355 x 1 385 x 1 405 x 1 415 x 1 425 x 1 435 x 1 445 x 1* *Goal was to work up to a single @ 435#, but felt I had some more to give. 445 raw for a single. Once again, working out at lunch limits what I am able to do. Had to shut it down early to get back to work. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/24/13 at 10:33am
|
My daughter had softball practice at the park Sunday, so I decided that I would throw, instead of just standing around in the heat. Threw heavy hammer and 42#. I think (THINK) that I might, MIGHT, have finally figured out and felt what it is to 'push' the weight. I have read and heard it mentioned many times on this forum that you should actually be pushing the weight instead of pulling it. I was trying to make myself slow down because I was all over the place in the trig. Finally, after making my self slow way down, I felt it - the push. I threw a couple more and then had to shut it down as my daughter's practice was over and she wanted to throw some pitch-and-catch for a while. Anyway, I am excited. I hope I can get back out soon and work on this. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/25/13 at 1:05pm
|
This week is a deload week for the lower body - Squats and DL DELOAD Monday Squats 135 x 5 185 x 5 215 x 10 for 3 sets Front Squats 135 x 10 for 3 sets Calves (seated) 3 x 10 @ 135 Doing sets of 10 really gasses me. My cardio-vascular conditioning is almost nonexistent.  ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 6/27/13 at 9:45am
|
WEEK 5, Micro-cycle 3 (I think...) Tuesday Bench 95 x 5 135 x 5 185 x 5 205 x 3 220 x 2 230 x 2 x 2 sets 235 x 2 240 x 3 A little wierd on the progression I admit, but I was scheduled to only go to 220. Things were really feeling good, so I went on up. Close-grip Incline BP 185 x 2 x 7 sets Seated Military Press 135 x 3 160 x 2 x 7 sets Triceps Pushdowns One-arm DB rows Rear Delt DB raises ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/05/13 at 12:27pm
|
I have been a little lackadaisical in posting lately.... De-load Friday, June 28 Deadlift 135 x 5 185 x 5 225 x 10 x 3 sets Oly Friday, June 28 Snatch 95 x 5 x 5 sets Clean 135 x 5 x 5 sets Push-press 115 x 5 x 5 sets WEEK 1 New cycle for Squats Tuesday, July 1 Squat 135 x 5 185 x 5 235 x 5 275 x 5 305 x 6 315 x 6 325 x 6 Good Mornings 145 x 10 x 3 sets Front Squats 135 x 10 x 3 sets MAX workout for Bench Press Friday, July 5 135 x 5 185 x 3 225 x 3 245 x 1 265 x 1 270 x 1 275 x *Thoroughly disgusted with this. Came in with a goal of a single at 285 and missed at 275. I could offer a whole host of reason as to why this happened, but they would all be excuses. Bottom line - I sucked and just didn't have it. Time to re-think my approach to bench... Close-grip Incline 135 x 5 165 x 3 185 x 2 205 x 1 215 x 1 225 x 1 Seated Military 135 x 3 155 x 2 165 x 1 175 x 1 Things are VERY slow here at work this afternoon, so the reemainder of the day will be occupied by working out the progressions for my next cycle. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/09/13 at 3:17pm
|
WEEk 2 - Squat Tuesday, July 9 Squat 135 x 5 185 x 5 235 x 5 275 x 5 315 x 6 325 x 6 335 x 6 Good Mornings 3 x 10 @ 150 Front Squats 3 x 10 @ 145 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/10/13 at 1:47pm
|
DELOAD - Upper Body Tuesday, July 9 BP 140 x 10 x 3 sets Close-grip Incline 110 x 10 x 3 sets Seated Military 950 x 10 x 3 sets Triceps Pushdowns/Biceps Curls/DB Lateral Raises 3 sets of 20 reps Barbell Upright Rows 3 sets ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/11/13 at 3:47pm
|
WEEK 2 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 345 x 5 365 x 5 Stiff-legged DL Bent-over BB Rows Calves (standing) ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/12/13 at 12:57pm
|
WEEK 2 Friday OLY Snatch 115 x 5 x 5 sets Clean 125 x 5 130 x 5 135 x 5 140 x 5 145 x 5 Push-Press 125 x 5 130 x 5 135 x 5 140 x 5 145 x 5 Yes, to anyone who may be wondering, those are pounds not kilos. Disgustingly and shamefully low weights, but this is the best I can do. Of course, this probably goes a long way in explaining why I suck so bad at WOB and Sheaf. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/17/13 at 3:35pm
|
WEEK 3 Tuesday Squat 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 335 x 5 355 x 5 Zercher Squats 135 x 5 185 x 5 205 x 5 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/18/13 at 12:11pm
|
WEEK 1 - Micro-cycle 4 Wednesday Bench Press 95 x 5 135 x 5 165 x 5 185 x 5 205 x 5 215 x 5 225 x 5 Close-grip Incline BP 95 x 5 115 x 5 135 x 5 145 x 5 155 x 5 Seated Military Press 115 x 5 125 x 5 135 x 5 145 x 5 155 x 5 Upright Barbell Rows 95 x 8 x 3 sets DB Rear Delt Raises Triceps Push-downs DB Curls 2 sets of 20 reps ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/18/13 at 12:14pm
|
"Mini-games" throwing session today at lunch. Just trying to get as much in as possible. HH 6 throws HWD 5 throws LWD 3 throws OS 3 throws WOB 3 throws ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/19/13 at 10:08am
|
WEEK 3 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 350 x 5 375 x 5 Snatch 85 x 5 95 x 5 105 x 5 115 x 5 x 2 sets ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/29/13 at 2:50pm
|
Took last week off because I competed in my first Strongman contest on Saturday. 'Nuff 'bout that. I am going to re-arrange things a little in my scheduled workouts. I am going to try to compete in a powerlifting meet in October - if I can stay healthy. Each time I have attempted to compete in the last four years I have injured myself. I am going to use this next 12 weeks leading up to the PL meet as my 'off-season' strength phase and then try to incorporate Matt Vincent's "Training Lab" templates in an effort to be prepared for MWC 2014. We''ll see how this goes. Having said all that, I went to the gym at lunch to squat because Mondays are Squat Day; however, the squat rack and the power rack were both in use. Unusual for a lunch time crowd, and even more unusual that neither piece of equipment was being used for curls. I was going to turn around, put my street clothes back on and go back to work - because, after all, Mondays are Squat Day. Then I decided to bench instead so I wouldn't have to jack with getting my schedule back in order. So bench it was......sort of. WEEK 1 Monday, July 29 Bench 95 x 5 135 x 5 165 x 5 185 x 5 205 x 5 215 x 5 225 x 3 was supposed to be 5. The detraining effects of not benching for two (2) weeks, and being spent from the Strongman on Saturday showed up (not that they had to bring much considering it was BP) Incline BP 135 x 5 145 x 5 155 x 5 160 x 5 Seated Military 115 x 5 125 x 5 135 x 5 Barbell upright rows DB Triceps Roll-backs ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 7/30/13 at 12:42pm
|
WEEK 1 Tuesday Squat (sort of) 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 330 x Zercher SQ (very light to get some blood through the abductor) 135 x 8 reps x 3 sets Calves (seated) 135 x 10 x 3 sets DB Curls 30 x 10 35 x 10 40 x 10 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/06/13 at 12:42pm
|
WEEK 1 Thursday Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 340 x 5 Stiff-legged DL Shrugs Calves (standing) ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/06/13 at 12:52pm
|
I hesitate to even post this workout because it was so disappointing...actually disgusting. But, one cannot post only the good without being equitable and posting the nauseating. I have not had this bad a squat workout EVER. My back was super tight, the legs are just dead, I couldn't find the groove, and I couldn't even hit the bottom on the descent. This workout SUCKED! I guess at 51, I just cannot do the things that I once did....and I really do NOT like having to admit that to myself. I guess that it is true, as many have posted on NASGA, that one simply cannot lift heavy during the season. (*big, uneasy sigh of resignation*). *WARNING* What you are about to read is very disturbing. Those of you with a weak constitution may choose to skip the following. For others, this might be the comedic relief you need. 135 x 5 185 x 4 185 x 5 235 x 5 235 x 5 That's it. That was all I could muster. In order to try to salvage something, and not feel like I had completely wasted my lunch hour, I did three sets on the Nautilus leg press equipment (weights and reps not listed in order to retain some pride  )------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/08/13 at 12:31pm
|
Well, as bad as the lunch workout sucked (and it sucked BADLY), the evening workout was somewhat redemptive. Tuesday, August 7, 2013 Bench 95 x 5 135 x 5 185 x 5 205 x 3 225 x 3 235 x 3 240 x 3 Incline BP 115 x 5 135 x 5 145 x 3 155 x 3 165 x 3 175 x 3 185 x 3 195 x 3 Seated Military Press 135 x 5 145 x 3 150 x 3 155 x 3 160 x 3 DB Upright Rows 3 x 8 Dips 3 x 8 DB Curls 3 x 10 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/08/13 at 1:06pm
|
Thursday, August 8, 2013 Deadlift 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 335 x 5 350 x 5 Stiff-legged DL 3 x 8 Shrugs 3 x 8 Calves (standing calf machine) 3 x 15 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/13/13 at 1:03pm
|
Tuesday, August 13, 2013 SQUAT 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5* *This was a much better week, as much as it pains me to say that a set of 5 at 315 is better than something, but considering last week's fiasco, it was better. Leg Press/Calves 3 x 8 Russian twists with a kettlebell just to get some core in. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/15/13 at 1:02pm
|
Wednesday, August 14, 2013 BENCH 95 x 5 135 x 5 195 x 3 225 x 3 235 x 2 245 x 2 255 x 2 Incline BP 135 x 5 155 x 5 175 x 3 195 x 3 205 x 2 215 x 2 Seated Military Press 135 x 5 145 x 3 155 x 3 165 x 2 175 x 2 DB Upright Rows Dips DB Curls ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/15/13 at 1:04pm
|
Thursday, August 15, 2013 DEADLIFT 135 x 5 185 x 5 235 x 5 275 x 5 315 x 5 345 x 5 360 x 5 Stiff-legged DL 3 x 8 @ 155 Shrugs 3 x 8 @ 205 Calves (standing) ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/19/13 at 12:39pm
|
I should probably re-name this log "Rehab Week." It won't be nearly as interesting as Shark Week or as riveting and intellectual is Two-Dumbasses-Buying-Junk-From-Roadside-Idiots Week or any episode of Show-Us-How-Proud-You-Are-of-Being-a-Complete-Moron Week. Anyway, threw in Bardstown, KY. After open stone we went to HFD. On the first turn of the first attempt I heartily tweaked something in the right thigh. Continued to try to throw the rest of the events, but no power at all. Probably didn't look much worse than when I'm throwing my 'best.' Went home and self-medicated by implementing the ibuprofen-ice-bourbon protocol. After phone consultation with the Professor on Sunday (very difficult to do a clinical evaluation over the phone, but he's a friend and was trying to help me out), we determined there was tearing in the vastus lateralis. So, this week will be action-packed with mild stretching before a 20-minute session on the stationary bike, followed by somewhat more aggressive stretching afterward. Trying to get some blood flow through the area and clear the crap out. Also, need to look into some L5-S1 work possibly. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/21/13 at 10:11am
|
Tuesday, August 20, 2013 BP 95 x 5 135 x 5 175 x 3 215 x 3 240 x 3 255 x 1 260 x 1 265 x 1 Incline BP 135 x 5 165 x 3 185 x 2 205 x 2 215 x 1 225 x 1 230 x 1 Seated Military Press 135 x 5 155 x 3 165 x 2 175 x 1 180 x 1 185 x 1 DB Upright Rows 3 x 8 @ 45 Dips 3 x 10 @ BW+10 DB Curls 3 x 10 @ 30 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/27/13 at 8:57am
|
Monday, August 26, 2013 SQUAT Frustratingly optimistic 135 x 5 185 x 5 235 x 4 Narrowed my stance ever so slightly, and changed my foot position in an attempt to alleviate the discomfort/pain on the outer thigh 135 x 5 185 x 5 235 x 3 Frustrating because at this point in the plan I should have finished with a work set of 2 reps @ 415. Optimistic because at least I was able to squat, even if it was a ridiculously low weight. Leg Press again, just had to do something 230 x 10 x 2 sets ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 8/27/13 at 1:40pm
|
Tuesday, August 27, 2013 Bench 95 x 5 135 x 5 175 x 3 215 x 3 245 x 2 255 x 2 265 x 1 270 x 1 Dips DB Upright Rows DB Curls ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/04/13 at 10:25am
|
Trying to decide if I should change the name of this log. Possible new titles: What the FFFFF is next?!?! If this is what my 50's are like, I don't want to see my 60's. Does this mean I should just quit? Been battling the constantly nagging hip/thigh issues for a couple of weeks. My last squat workout was somewhat encouraging given what had occurred the previous couple of weeks. Last bench workout was good. Still would like to get it higher. Given all that, I laid out my entire workout programming for the the next year leading up to Masters World Championship 2014. My plan was to ease into the off-season work for the next couple of weeks, so I went out last Wednesday to begin the throwing protocol of Matt Vincent's Training Lab. Started with 42# WFD. Five (5) one-turns. Ten (10) full throws. Beginning to figure some things out. Moved on to Light Hammer. Five (5) one-winds. Five (5) two-winds. On to full throws. Did three full throws then on the fourth throw, I yanked something in my back on the right side. Felt like I dislocated a rib or pulled something. Nearly took my breath away. Needless to say, I shut things down. Thursday was DL day and was going to do some volume work of 10 reps. Pulled the first rep of the first set at 135 and nearly didn't get it up. Done. Couldn't do anything else. Putting the weights and bar back was probably a very comical sight.. So, tried to rest up over the weekend hoping things would settle down and I would be able to start again this week. Monday was squat day. Rode the bike for 5 minutes to warm up, then on to the squat rack. Loaded the bar to 135 and settled in to work up to 10 sets of 10 at 205. Nearly had to dump the bar on the first rep at 135. WTF!!!!!! Outer thighs were screaming, lower back was not happy at all. So, today it is a struggle to even sit at my desk. Sitting hurts. Standing hurts. Bending over hurts. Bending while trying to twist...forget it. Enough is enough. I have an appointment with my Physical Therapist tomorrow. This sucks! ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/05/13 at 1:35pm
|
Physical Therapy appointment this morning. I feel so much better. It seems that everything between my navel and knees decided to lock up. After a lot of pulling, stretching, twisting and yanking I was able to walk out. I was given a series of stretches to do to keep this from happening again. These are the same stretches I have been given repeatedly in the past. I guess I am going to have to make time to do them. I know I need to, and when I do, I don't have these issues. I am just not sure where I am going to find time to spend 20-30 minutes stretching every day. I can barely find time to get in the workouts. But, I will have to find time to make it happen. Scotland is coming up, and I can't suck if I'm going to Scotland. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/09/13 at 12:48pm
|
It sounds very peculiar to me to say I was happy to squat 195, but, given the way the past few weeks have gone, I am pretty stoked that I was finally able to squat again. Especially given the fact that I will be starting my off-season next week. Squat Monday, September 9, 2013 135 x 10 135 x 10 165 x 10 165 x 10 195 x 10 195 x 10 195 x 10 Good Mornings 135 x 10 x 3 sets Box Jumps 1 x 10 (didn't want to push too much at this point) Stretch sequence
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/10/13 at 12:22pm
|
Tuesday, September 10, 2013 OH Push-Press (50% of 90% of 1RM) 10 x 10 @ 80 Pull-ups 3 x 10 One-arm Rows 3 x 10 @ 55 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/12/13 at 9:09am
|
Wednesday, September 11, 2013 Throws OS No reverse x 5 throws With reverse x 5 throws Full throws x 5 throws LWFD 1-turn x 5 throws Full throws x 5 throws HVY HAMMER 1-wind x 5 throws 2-winds x 5 throws Full throws x 10 throws Got through this without tweaking, pinging, ripping or pulling anything. FTW!!! ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/12/13 at 1:02pm
|
Thursday, September 12, 2013 DL/CLEAN DL (50% of 90% of 1RM) 135 x 10 185 x 10 200 x 10 x 6 sets Cleans (50% of 90% of 1RM) 3 x 5 @ 80 Good Mornings 3 x 10 @ 135 Back stretches ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/17/13 at 1:49pm
|
Day 1, Week 1 of the Quest - MWC 2014 I will have to split this workout into two sessions due to the fact that I couldn't get everything in over lunch. 1st session SQ (50% of 90% of 430 [1RM]) 135 x 10 165 x 10 195 x 10 x 8 sets 2nd session (after work) will consist of snatches and Good Mornings. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/18/13 at 3:44pm
|
Day 1, Week 1 of the Quest - MWC 2014 Block 1, Cycle 1, Day1 Tuesday PM Session Snatches (50% of 90% of 135) 3 x 5 @ 60 Good Mornings 3 x 10 @ 135 Seated Box Jumps 3 x 10
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/18/13 at 3:46pm
|
Wednesday, September 18 - Day 2 of the Quest Block 1, Cycle 1, Day 2 Push-Press (50% of 90% of 175) 10 x 10 @ 80 Pull-ups 2 x 10 1 x 7 1 x 4 Single Arm Rows 3 x 10 @ 55 Calves (seated) 3 x 12 @ 125
------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/20/13 at 1:57pm
|
Friday, September 20, 2013 Block 1, Cycle 1, Day 3 Deadlift (50% of 90% of 445) 135 x 10 185 x 10 200 x 10 x 8 Cleans (50% of 90% of 175) 3 x 5 @ 80 Good Mornings 3 x 10 @ 135 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/23/13 at 1:05pm
|
Saturday, September 21, 2013 Block 1, Cycle 1, Day 4 Bench (50% of 90% of 270) 120 x 10 x 10 Dips 3 x 10 One-arm Rows 3 x 10 @ 55 ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/23/13 at 1:09pm
|
Monday, September 23, 2013 Block 1, Cycle 1, Week 2, Day 1 Squat (50% of 90% of 430) 135 x 10 165 x 10 195 x 10 x 8 Snatch Good Mornings ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 9/24/13 at 1:02pm
|
Tuesday, September 24, 2013 Block 1, Cycle 1, Week 2, Day 2 Push-Press (50% of 90% of 175) 80 x 10 x 10 Pull-ups 3 x 10 Single-arm Rows 3 x 10 @ 60 Calves (seated) 3 x 12 @ 125 I will not be posting until next week. Leaving out tomorrow before dawn to attend my daughter's 5th grade class trip to Washington, D.C. I'm tired already just thinking about it. ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |
Posted By: celtuckian
Date Posted: 10/08/13 at 1:04pm
|
Monday, Sept. 30, 2013 Block 1, Cycle 1, Week 3, Day 1 Squat (55% of 90% of 430) 135 x 10 185 x 10 215 x 10 x 6 sets Snatch (60% of 90% of 135) 75 x 5 x 3 sets Good Mornings 135 x 10 x 3 sets ------------- Brian Ely "Well, throwing harder didn't work" - T. Brazewell |