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TRAINING LOG: Eric Clark |
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eclarkhb 
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Joined: 10/28/11 Location: United States Status: Offline Points: 572 |
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 Posted: 2/20/12 at 3:51pm |
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Here's the video of today's 475 deadlift PR:
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C. Smith
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Top 10 in the USA - '04 -'11 Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6908992 |
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Posted: 2/20/12 at 10:13pm |
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Nice throwin' and liftin' in here!
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eclarkhb
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Posted: 2/21/12 at 3:46am |
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Thanks man - lots of room for improvement in here as well... Damn I look skinny in that vid...I'm gonna go eat again...
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eclarkhb
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Posted: 2/22/12 at 3:28pm |
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2/22/2012 BW: 218.6 PR Hunting! Bench Press 8x135 8x165 5x195 3x225 1x260 1x290 0x320 0x320 Didn't have much time today & really wanted to get 320. Unfortunately, although I felt GREAT warming up, it didn't happen. Oh well...I'm in Hawaii next week, and won't really work out. I'll be back to a real workout schedule week after next and pushing for some new PR's by mid-year.
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eclarkhb
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Posted: 2/23/12 at 7:00am |
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2/23/2012 Throwing Practice Light Open Stone (12.3#) 5x Overhead throws 13x Standing throws (best of 39') 6x Full Throws - Glide (best of 40') 5x Full Throws - MSA (best of 42') 6x Full Throws - Spin (best of 43') LWFD (28#) 2x Singles Turn Throws 8x Full Throws (best of 47') Beautiful weather today, was nice to get outside & practice. Really productive work on stones, I think the lighter stone helped me sort out some things after my horrible showing in Open Stone last weekend (33'). I've been throwing with a full spin, but after last weekend was thinking about switching to a glide. So today I tried it & it needs work. MSA felt pretty good, but when I was working my full spin I figured out that if I wait just a bit in the middle to make sure my wight is on my right leg, then things get way better. This lets my hips lead - I think I've been rushing my 2nd turn, especially from the waist up. I'll continue to work on this, probably sticking with full spin for now.
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eclarkhb
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Posted: 3/03/12 at 4:33am |
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Back from a great week in Hawaii. I didn't lift, but I did do a little cardio. Snapped this photo while going for a sunrise run on Thursday:  Be back in the weightroom soon....
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eclarkhb
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Posted: 3/03/12 at 7:20am |
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3/3/2012 Easy 1st workout after my break SOHP 5 x 95 2x135 5x145 5x145 5x145 5x145 5x145 Bench Press 7x135 5x225 5x225 5x225 JM Press 12x65 12x65 12x65
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eclarkhb
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Posted: 3/05/12 at 8:58am |
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3/5/2012 BW: 218.6 CONDITIONING 21-minute bike ride My knee was bothering me yesterday, so decided not to do anything in the weight room that might aggravate it. Felt good today though, so I went for a bike ride.
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eclarkhb
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Posted: 3/07/12 at 6:23am |
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3/7/2012 BW: 216.2 Bench Press 8x95 5x135 3x185 1x205 5x225 5x225 5x225 5x225 5x225 16x225 <-- Rep PR!! SOHP 5x145 5x145 5x145 DB Rows (short rest, supersetted with dips) 12x85 12x85 12x85 Dips (done between sets of DB Rows) 20xBW 20xBW 20xBW Great workout today! Really happy with benching 225x16! Also just started dieting a little, basically watching my macronutrients a bit and the weight is falling off. I also ran out of creatine & whey protein about a week and a half ago & haven't replaced them yet. Maybe that has something to do with it...
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eclarkhb
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Posted: 3/08/12 at 4:55pm |
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3/8/2012 CONDITIONING 20 Minute Run Nice slow run today, but it was harder than it should have been. I didn't warm up enough & my knee started hurting, hopefully its ok for squats tomorrow. But I'm glad I got the conditioning in, I'm slowly building up & I'll be incorporating more conditioning over the next few months. Here's the conditioning plan for the next few weeks: Week of 3/5: 2x20 min LSD Week of 3/12: 2x20 min LSD + 1 HIIT Session Week of 3/19: 2x25 LSD + 2 HIIT Sessions Week of 3/26: 2x25 LSD + 2 HIIT Sessions Week of 4/2: 2x30 LSD + 2 HIIT Sessions
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eclarkhb
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Posted: 3/09/12 at 10:36am |
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3/9/2012 BW: 215.8 Short bike ride to the park to warm up Box Jumps 6 x 3 x 36" LB Squats 5x135 3x185 2x225 1x275 5x305 5x305 5x305 5x305 5x305 5x305 Good Mornings 3 x 5 x 195 Bulgarian Split Squats 3 x 10 x BW Grippers, Both Hands 10 x CoC Trainer 5 x CoC #1 2 x CoC #1.5 1 x CoC #2 0 x CoC #2.5 0 x CoC #2.5 3 Negs x BBGM Ext. Handle Tough workout today. Squats were really hard, everything felt super heavy. I think its partially because I haven't squatted in a couple of weeks, and partially because I didn't eat enough this morning. At any rate, got through the workout, so that's good. |
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eclarkhb
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Posted: 3/10/12 at 5:56am |
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3/10/2012 Push Press 5x95 3x135 2x155 3x175 3x200 0x225 <-- WTF? 0x225 <-- WTF?? 0x225 <-- WTF??? :( DE Bench (focus on speed) 8x135 8x165 8x195 Close Grip Bench 5x205 5x205 5x205 TRX Triceps Extensions 3 x 10 x BW Push Press sucked today for some reason. My current PR is 245, and couldn't get 225 today. For Push Press I'm doing the Rhodes 5/3/1 with singles, I'm going to drop my working max down to 220 (90% of 245) and see if that helps. The rest of the workout felt pretty good, although my DE Bench was slooooooow.
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eclarkhb
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Posted: 3/12/12 at 8:23am |
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3/12/2012 BW: 215.8 Day 1 of Coan-Phillipi Warmup DeFranco's Agile 8 Sprints 5x10m @30-60% 10x10m Deadlifts 3x135 7x225 3x315 2x375 Speed Deadlifts (90sec rest between sets) 3x300 3x300 3x300 3x300 3x300 3x300 3x300 3x300 Assistance Circuit - 90sec rest between exercises, 2-3 min rest between circuits
Grippers Both Hands: 5 x CoC Trainer 5 x CoC Trainer 5 x CoC #1 2 x CoC #1.5 Right Hand: 1 x CoC #2 1 x CoC #2 1 x CoC #2 Left Hand: 0 x CoC #2 0 x CoC #2 0 x CoC #2 Tough, intense workout today! Major DOMS this morning due to the squats on Friday, so I took extra time with my warmup today. Re-watched a few deadlift technique videos this morning and made some changes, which I think really helped. My biggest issue with deads (in my opinion) has been speed off the floor. So I widened my stance a bit & pointed my feet out slightly. I'm also making sure I'm pulling my chest through and keeping my arms straight before I start to pull. The sets of 300 felt really fast - probably the best deadlift technique I've ever had. So I'm stoked about the new foot position, I think its really going to help get me to 500. The Assistance Circuit is a killer, but I like it. I think I may try to replicate this with assistance work for my other lifts as well. The weights on the assistance circuit were a bit of a shot in the dark, I need to adjust them slightly for next week.
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eclarkhb
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Posted: 3/13/12 at 4:01am |
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3/13/2012 Conditioning Week 2 20-Minute run this morning on an empty stomach. Worked up a good sweat, ran 2.2 miles, 9:05/mile pace. Not bad. My stupid shoe kept coming untied though. Might double knot it next time. The plan for this week is 2 20-minute LSD runs and 1 10-minute HIIT session. Not sure what I'll do for the HIIT session, but should be "fun". And by "fun" I mean extremely painful. Looking forward to it.
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eclarkhb
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Posted: 3/13/12 at 5:03am |
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2/13/2012
Continued.... GRIPPERS Both Hands 10 x CoC Trainer 10 x CoC Trainer 10 x CoC #1 10 x CoC #1 Need to be more consistent with my grip work... |
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Alan H
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Posted: 3/13/12 at 6:50am |
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HIIT? explain please?
I need to spring for a CoC trainer, at least. I've gotten to the point where the gripper I got at Big 5 is too easy. |
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Alan Hebert
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eclarkhb
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Posted: 3/14/12 at 4:00am |
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LSD is Long Slow Duration HIIT is High Intensity Interval Training So I'm training both my aerobic & anaerobic energy systems. I'm really happy with my CoC grippers...They're nice..
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eclarkhb
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Posted: 3/14/12 at 1:53pm |
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3/14/2012 BW: 214.6 <-- weight loss is going well! Bench Press 5x135 5x135 3x185 2x205 2x230 5x245 5x245 5x245 10x245 <-- Rep PR!! SOHP 10x45 2x135 2x150 5x160 5x160 5x160 Assistance Circuit (40sec rest between sets)
CONDITIONING Tabata Intervals - 20/10, 4 mins total, used 45lb barbell - Front Squats - Overhead Press - Romanian Deadlifts - Hang Cleans Was tough to get going today, was really tired going into the workout & I'm still very sore from deadlifts on Monday. But I got through it, and set a PR on bench. Previous best was 8x245 back in September. The Tabata intervals was something new. I think it was a little too easy, need to do it for a longer period of time I think. I did the exercise for 20 seconds, then rest for 10, then went to the next exercise. Maybe different exercises would make more sense as well. And wow, I can't do a decent hang clean to save my life....need to figure that out.
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eclarkhb
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Posted: 3/15/12 at 3:48am |
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3/15/2012 BW: 214.6 CONDITIONING Sunrise Run: 20:18, 2.05 miles, 10:03 pace
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eclarkhb
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Posted: 3/19/12 at 1:45pm |
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3/19/2012 BW: 217.8 <-- Damn put on 3 lbs of beer weight over St Patty's Day Weekend! Sprints 7x10m @ 30-60% 8x10m 4x20m Deadlifts 1x135 Dammit I can't deadlift. Couldn't even get into starting position for deadlifting. I've got a bruised rib, with a deep bruise under the rib as well. It hecking hurts. Happened at jui-jitsu on Friday. I was working no-gi, rolling with a guy who is pretty aggressive & has really pointy, thin elbows. I was on top, working to pass his guard and he caught me with an elbow that went right up under my ribs. It was just at the perfect angle. It felt "odd" at the time, but has been hurting ever since. On my left side, my bottom rib, close to the back is sore to the touch. It also sucks because it really impacts my ability to use my obliques for stability in certain positions. In other words, I can't throw either. Dammit.
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Greg York
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Posted: 3/19/12 at 3:06pm |
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Ouch. Busted two lower ribs a couple years back. Had to avoid athletics, sex, and comedy.
Here's to fast recovery. |
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West Seattle Caber (and Crappy Ol' Truck) Club
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eclarkhb
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Posted: 3/20/12 at 12:49pm |
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Thanks man!
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eclarkhb
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Posted: 3/20/12 at 12:50pm |
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2/20/2012 CONDITIONING 2.74 Mile Run, 26:00 minutes, 9:33 min/mile
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eclarkhb
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Posted: 3/21/12 at 5:59am |
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2/21/2012 BW: 216.2 Overdoing it....one step at a time... Bench Press 5x95 5x135 5x160 3x190 2x225 1x240 1x255 5x270 <-- Tied PR from January SOHP 5x105 * Can't do Overhead Pressing with my rib injury Chinups ** Can't do chinups with my rib injury. Dammit. CONDITIONING 1/2 mile jog to the hill Hills 4.5 x 40m My rib sucks. I did the 1st 4 hills at about 50% effort. I put effort into the 5th one & then PAIN in my rib about halfway up. Felt like I pulled something in my obliques somewhere. I don't think its too bad, but I am going to have to do a better job of resting & healing the rib. Bench was surprisingly OK. Rib hurt a bit unracking & racking the weight, but didn't hurt during the lift, which was good. Unfortunately I couldn't do anything overhead so I got pissed & decided to go run hills.
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Alan H
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Posted: 3/21/12 at 6:29am |
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Put on a weight vest and do some agility stuff? You know, like football drills with cones, maybe?
Sorry about the rib, that sucks. I hope it heals up fast. |
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Alan Hebert
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Nathaniel Smith
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Joined: 3/20/12 Location: Austin, TX Status: Offline Points: 28 |
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Posted: 3/21/12 at 12:30pm |
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Hey Eric! This is moose from the other logs. I finally got to starting a log here to.
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eclarkhb
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Posted: 3/22/12 at 10:23am |
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Can't do anything with it right now. The benching & hills were a really bad idea yesterday. Hurts worse today. Hurts to breathe deep, so no agility drills just yet.... Its a bummer...I'm relegated to 12oz curls I guess.
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eclarkhb
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Posted: 3/22/12 at 10:25am |
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Nice!! I think you'll like logging here -there's so much good info in the others guys logs. And there are some STRONG SOB's here...
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Alan H
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Posted: 3/22/12 at 11:28am |
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time to watch throwing videos on YouTube, and drink beer. |
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Alan Hebert
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eclarkhb
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Posted: 3/28/12 at 9:33am |
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Injured and my log is relegated to page 3 due to lack of activity....  Ribs are still too sore to lift, although I might try a bro workout this week, to see how that feels. But no way I can deadlift or squat... I tried some basic Jiu-jitsu mobility drills, hip escapes and such - can't do them on my left side. So that also means my jiu-jitsu training is on hold as well. Sucks Balls. But I can jog....so here's today's "workout" 3/29/2012 BW: 214.8 CONDITIONING 25:12, 2.92 mile, 8:39 pace Nice run today. I wanted my mile pace to be sub 9-minutes and it was. Very happy with the progress on my runs, my pace has increased about every outing, without really trying. The runs are getting easier. There's a 5k on July 4th that I compete in every year in Huntington Beach. Actually compete is too strong of a word, participate is more accurate. I've run in it every year since 1998, and they have results online since 2003. I've decided to make it a goal to set a PR and finish the 5k with my best ever time. My goal for the 2012 Surf City Run (at the age of 40) is to finish under 25:00. Barring injury, this is an achievable goal. And I think 25:00 is a good time for an over 200 pounds, 40 year old guy. As an aside, my daughter (club soccer player) finished ahead of me last year. Secondary goal is to beat her this year.  Here's my past results, 2 of the years aren't online, not sure why. As you can see, I haven't finished sub-26:00 since 2005. 2011 - 26:19 2010 - 26:13 2009 - ? 2008 - 27:15 2007 - 28:34 2006 - ? 2005 - 25:16 2004 - 25:26 2003 - 26:27 |
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C. Smith wrote: