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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: 551 |
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 Posted: 5/24/12 at 3:48pm |
Thanks for the tip man - The only really crazy thing I'm doing now (I think) is the Coan-Phillipi deadlift program. I'm in Week 6 of the 10-week program, trying to take my deadlift from 475 -> 500. The assistance work on that program is a ton of volume. I run programs like that for a specific lift occasionally, but I try to keep everything else to a basic 5/3/1 type of schedule....
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eclarkhb
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Posted: 5/24/12 at 3:48pm |
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5/24/12 DELOAD Week before Costa Mesa Games Bench Press 5x135 5x160 5x190 SOHP 5x85 5x105 5x125 Chins 5xBW 5xBW 5xBW Excellent deload workout today. Got the blood flowing & was in & out in less than 30 minutes. Looking forward to throwing this weekend!
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CHAD
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Posted: 5/25/12 at 2:03am |
No. The above is nuts. Really. I won't continue to try to convince you, but there it is. |
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...Josh
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eclarkhb
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Posted: 5/30/12 at 9:41am |
Well I've only got a couple more weeks...and my deadlift is feeling good...
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eclarkhb
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Posted: 5/30/12 at 9:42am |
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5/27/2012 Cost Mesa Scots Fest - SAAA National Championship Competed in "B" Class - Finished 5th out of 15 Numbers: Braemar Stone: 28-4.5 Open Stone: 36-1.5 LWFD: 51-10.5 <-- PR!! HWFD: 24-5.5 Lt Scottish Hammer: 89-7 <-- PR!! Hvy Scottish Hammer: 70-5.75 WOB: 11-0 Sheaf: 18-0 Caber: 11:00 Man I'm tired. Fun but exhausting day. This was my 1st time competing in "B Class". There were 15 competitors in the class, so every event took a while. Stones are still inconsistent. Set a couple of PR's though, so really happy about that. I think I figured out that I need to use my hipe more in hammer. Once I get that worked out, I should be able to hit 100'. Or at least 90'. WOB needs work & so does Sheaf. The class, by the way, was stacked. I was the 2nd smallest guy in the group (215 lbs) :) We had the reigning California State Strongman Champ in our group as well. Lot of really strong guys, everyone was cool - great competitors. All in all a great day.
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eclarkhb
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Posted: 5/30/12 at 9:45am |
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Didn't get too many pictures, but here's a couple: Throwing the Open Stone:  Preparing for 56-pound Weight Over Bar:  Weight Over Bar:  More WOB:  |
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eclarkhb
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Posted: 5/30/12 at 9:46am |
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So after I've had a couple of days to think about the competition there are definitely some things I need to work on. 1) I need to get stronger. Almost everyone in my group was stronger than me. I'm going to be re-vamping my training in July, I feel like I haven't made many strength gains in the past 5 months, so I will be investigating this. 2) I need to practice more often. Since it's tough for me to practice with my group on the weekends due to kids soccer, I'm trying to get a mid-week practice organized. It really helps to have others to work with, since they can critique my technique, offer pointers, etc. Also, in my regular practice group we have the #2 ranked US Woman for Highland Games, and the #1 racked Amateur in the World (going pro this summer), plus a couple of top-ranked guys so there's lots of experience there for me to learn from. Here's what I need to work on in specific events: Stones: - Continue to practice & get consistent, there are tons of small details here. - Need to work on "pop" at the end, make sure I'm blocking hard with my left side - Continue to work spin Weights: - Work on getting my left foot down quicker - keep my head up - drive at the end Hammer: - I'm not using my hips at all. Start pulling with my hips WOB: - More practice, need to use my hips - Might start spinning Sheaf: - Lots more practice. My sheaf is terrible.
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eclarkhb
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Posted: 5/30/12 at 9:49am |
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5/29/2012 Highland Games GOALS - Current PR's in () Braemar Stone: 31' (30'2") Open Stone: 40' (37'2") LWFD: 55' (51'10.5") HWFD: 26' (24'9") Light Hammer: 95' (89'7") Heavy Hammer: 75' (72') WOB: 12' (11') Time for some accountability. Each of these goals are achievable with improvements in my technique. Strength of course will help, especially in WOB, but technique is my focus here. If I can hit each of these goals, I'll also be in a position to move up from the B Class to the A Class, where I'll be throwing with the big boys.
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eclarkhb
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Posted: 5/30/12 at 9:51am |
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5/29/2012 BW: 215.6 Coan-Phillipi Deadlift Program, Week 7 Deadlifts 5x135 5x225 3x315 1x365 1x405 1x430 2x455 <- reset between reps Speed Deadlifts (120sec rest between sets) All reps touch-n-go 3x375 3x375 3x375 Power Shrugs 5x335 5x335 5x335 Stiff-Leg Deadlifts 5x265 5x265 BORs 5x225 5x225 Pulldown Machine 5x100 5x100 Good Mornings 5x185 8x185 Good workout today! Deadlifts are feeling good. 455 went up pretty quick & easy. Speed deadlifts at 375 were cake. I see 500 in my near future.
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Alan H
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Posted: 5/30/12 at 11:32am |
I heard that was a seriously tough B class this time, so 5th ain't too shabby. Two PR's, nothing to sneeze at, there, and going over 50 with the 28'er is kind of like getting through a doorway. Good job! I hear that the OCH has been bumped from their practice field yet AGAIN....that's not helping. |
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Alan Hebert
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eclarkhb
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Posted: 5/30/12 at 4:13pm |
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I think we have another new practice field now though :-)
5/30/2012 BW: 215.6 CONDITIONING 5.02 Mile Run, 51:04, 10:09 min/mile Good long run today. Wanted a nice easy 10 min pace and stuck pretty close to that. Jiu-jitsu later... |
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eclarkhb
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Posted: 5/31/12 at 12:04am |
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I don't usually post any of my martial arts training in here, but tonight was special since I got to train with multiple time Brazilian Jiu-jitsu World Champion, Roberto "Tussa" Alencar. I got to spar 1 5-minute round with him as he's preparing for the World Championships this weekend in Irvine, CA. Needless to say, he handled me easily, but I learned a few things. Super nice guy.
Here's a picture after training...I was exhausted:  |
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Alan H
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Posted: 5/31/12 at 12:24pm |
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How cool is THAT? Nice!!
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Alan Hebert
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eclarkhb
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Posted: 6/01/12 at 4:15pm |
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6/1/2012 LB Squats 8x135 5x185 5x225 3x275 3x325 3x325 3x325 3x325 3x325 10x325 Bench Press 8x45 5x135 5x165 3x195 1x225 3x240 3x240 3x240 3x240 3x240 7x240 SOHP 8x45 5x95 3x135 3x150 Good stuff today.
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eclarkhb
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Posted: 6/05/12 at 5:28pm |
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6/5/2012 Gold's Gym - Orlando, FL Coan-Phillipi - Week 8 Deadlift 5x135 5x225 3x315 1x365 1x405 1x435 1x455 1x475 <- Tied PR!! 0x475 <- Psyched myself out Power Shrugs 5x360 5x360 Stiff Leg Deadlift 5x265 6x275 BOR's 5x225 5x225 GM's 5x185 6x185 Chinups 10xBW 8xBW Was supposed to do 3x3x350 speed deadlifts but totally forgot! Pissed off now. Anyway, I'm travelling in Orlando, FL this week for work, so I went to Gold's Gym in Orlando. The gym was HUGE and it was PACKED, so it kinda sucked. They have a small free weight area in the back & it was crowded. Tere was a sort-of deadlift platform, but it was in a very small room (10x10) with a puncsing bag, trap bar & a T-bar for rows. So when I got ready for my 2nd rep at 475, there were about 4-5 guys in there plus 1 guy flailing at the punching bag & I just sort of psyched myself out for the lift. The first attempt at 475 was pretty good, my current PR is certainly beyond that, so that's good news.
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eclarkhb
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Posted: 6/06/12 at 7:36pm |
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6/6/2012 Gold's Gym, Orlando, FL Bench Press 8x135 8x135 5x165 5x165 3x195 1x225 1x245 3x255 3x255 3x255 3x255 3x255 SOHP 1x135 1x155 3x155 3x155 3x155 3x155 Pullups (Wide, Overhand Grip) 8xBW 7xBW 7xBW Another day at the Gold's Gym in Orlando. There are some weird mofos here. But a lot of hot women working out. And it bugs me that they don't have any 2.5 lb plates.
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Alan H
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Posted: 6/07/12 at 12:00am |
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Push and pull in the land of the wierdos.... well, at least you don't have to just do situps and the exercise bicycle.
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Alan Hebert
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eclarkhb
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Joined: 10/28/11 Location: United States Status: Offline Points: 551 |
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Posted: 6/07/12 at 8:38am |
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I think the weirdness has a lot to do with me just not being used to lifting in a public gym. I just look around & see so many things that don't make sense. Here's a few things I saw yesterday: - 2 Person Bench Press. Spotter is literally straining to pull the weight while the guy under pushes. I could understand getting some assistance on an extra rep or 2, depending on what you're trying to accomplish, but they did about 10-15 reps, multiple sets like this... wtf??? - Multiple people benching but not coming within 4 inches of their chest... - Guy comes into where the heavy bag is & just flails at the thing for about 30 seconds. Horrible looking kicks (with his high-top basketball shoes & sweat pants on). He's doing "THIS IS SPARTA" kicks where he's kicking the bag with bottom of his shoe...also flinging punches....No wraps, no gloves, no problem... - Wrist straps (yes, STRAPS) for curls??? I was only there about an hour...
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Greg York
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Posted: 6/07/12 at 9:40am |
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There's a guy in my gym who uses the power rack (which has mirrors in front of it) to do what I can only call "Flamingoes". He is deadly serious about them, too.
Stands rigid, hands on hips, head high. Then draws one leg up so his knees come up about waist high. Does them for reps and sets. Now I understand rehab. Really I do. But there must be a couple hundred square foot of mirror. In the power rack? Really? I can only guess that at one time he needed vertical hand holds.
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Watch for Falling Rock
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Alan H
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Posted: 6/07/12 at 1:05pm |
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Twilight Zone Alert.
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Alan Hebert
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eclarkhb
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Posted: 6/07/12 at 5:05pm |
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Funny Stuff!
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eclarkhb
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Posted: 6/07/12 at 5:18pm |
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6/7/2012 Gold's Gym, Orlando, FL LB Squats 5x135 5x185 3x225 3x275 1x305 1x335 3x355 3x355 3x355 3x355 7x355 <-- Rep PR!! Good Mornings 8x185 5x205 5x205 Lunges 10x45 5x95 5x95 Third & final day at Gold's in Orlando. I usually wouldn't do deadlifts, bench & squats on 3 consecutive days, but I'm flying home tomorrow & out of town this weekend so I figured if I didn't squat today & probably won't get it in this week. I'm really glad I did - squats felt good today! Got a rep PR at 355 sort of. I've never tried that weight or any weight heavier than that for reps before. So I figure it's a rep PR. I think I had 1-2 more in me, so its good to know there's more in the tank.
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eclarkhb
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Posted: 6/11/12 at 3:45pm |
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6/11/2012 Deadlift 8x135 8x245 5x295 3x345 1x395 1x445 0x490 <-- Dammit 0x490 <-- Dammit!! 0x490 <-- *******!!!!! Speed Deadlift 3x350 3x350 Power Shrugs 5x360 5x360 Stiff-Leg Deadlift 5x275 5x275 So today sucked. I've worked for the past 9 weeks to peak for a PR today & I couldn't get it. Current 1RM is 475. Last week I got 475 pretty easily. Today I felt great, had a great warmup & then couldn't get 490 off the floor. Only 15 more pounds. Stupid. I think I just psyched myself out. I think today's failure was at least 90% mental... Just really bummed about my effort this morning. Not sure where to go from here with my deadlift, but I need to work on my speed/power off the floor. 100% of my failed deadlift attempts have failed right at the start. If I get it off the floor a couple of inches, then I can complete the lift no problem. Gonna go play my ukulele...
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eclarkhb
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Posted: 6/12/12 at 10:26pm |
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In other news, I got an early Father's Day present!  It's a Seagull S6 Acoustic Guitar. Hand made in Canada, solid spruce top - beautiful instrument! This is my 1st guitar, I play piano and to a lesser extent, ukulele. I'm really excited to start learning guitar!
Edited by eclarkhb - 6/12/12 at 11:20pm |
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eclarkhb
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Posted: 6/15/12 at 8:13pm |
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6/15/2012 So I spent some time today reviewing my progress over the last 12 months. It really seems like I haven't made much progress in 2012 & I need to find out why. I am convinced at this point that I missed the deadlift attempt mentally. I think I can get it if I'm in the right frame of mind, so I'm not concerned about that at this point. Here's what I found out from my research: In the 2nd Half of 2011, I set 36 PRs (including rep PRs). First half of 2012, I have set 13. Big difference. In the first 13 weeks of 2H11, I set 14 PRs, in the first 13 weeks of 1H12, I set 13. Not a big difference. I was on the same track. So in the 2nd 13 weeks of 2H12, I haven't set a single PR. What changed? - I started doing more assistance work in the 2nd quarter of 2012. Maybe the extra volume isn't helping? I tracked all the weeks I had with a workout dedicated to a specific lift. If I had multiple workouts in a week of a lift (becuase of MM2K or Smolov) I didn't count the extra ones. I would put a table in here, but can't figure out how to do a table, so I'll just discuss the results. In '11, I had a much bigger focus on overhead work, although all other number were very similar. Also, I've missed the same number of weeks due to injury, sickness or deload. And I guess I like to bench, I had more bench workouts than squat or deadlift. Note to self: "From now on, you like squat! Make squat your favorite!" Also, I set 14 PR's in the 3rd quarter of 2011 working out 4x a week. I set 21 PRs in the 4th quarter while working out 3 days a week and squatting 3x a week. 2nd quarter of 2012 I've been working out 4x a week. So with that said, I think I'm going to start in July working out 3x a week & probably squatting 3x a week as well. I also think I need to REALLY put some effort into figuring out what to do with my assistance work.
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Greg York
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Posted: 6/15/12 at 9:55pm |
Nice! Learning Uke and "geetar", myself. Very, very slowly. |
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Watch for Falling Rock
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eclarkhb
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Posted: 6/16/12 at 12:31pm |
Cool!! I find guitar to be 3-4x harder than ukulele
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eclarkhb
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Posted: 6/16/12 at 12:32pm |
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Here are the 2 programming alternatives I'm considering: A: Squat & Bench 2x a week:
B: Squat 3x a week:
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eclarkhb
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Posted: 6/17/12 at 11:58am |
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Two other things that have changed.... 1) In 4th quarter 2011 I was taking creatine, now I'm not. 2) I started dieting a bit in March this year. So I think I'll add creatine back in & stop the diet as well.
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eclarkhb
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Posted: 6/17/12 at 11:59am |
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In other news, I'm registered for the Vista Games in San Diego.
 I'm in Hawaii next week, so may not have an opportunity to practice before the games, so that sucks. But should still have fun.
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CHAD wrote: