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eclarkhb 
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 Posted: 4/30/12 at 9:57am |
4/30/2012
Sprints 5x30m gliders @ 50-70% 8x10m 2x20m
Deadlifts 5x135 3x225 2x315 1x365 2x425
Speed Deadlifts - 120 sec rest between sets 3x350 3x350 3x350 3x350 3x350 3x350
Assistance Circuit - 90sec rest between exercises, 2-3 min rest between circuits Stiff Leg Deadlifts 8x235 8x235 8x235
Pendlay Rows 8x165 8x165 8x165
Chins - underhand, close grip 8xBW+25 8xBW+25 6xBW+25
Good Mornings 8x165 8x175 8x175
Very tough workout today! Haven't lifted in over a week, haven't deadlifted in 2 weeks. Hands are killing me, but over all everything feels good.
I plan on getting back to Jui-jitsu this week and also want to get a lot of throwing practice in. I want to compete in Costa Mesa at Scotsfest on Memorial Day weekend.
Here's the view from where I was working last week:
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eclarkhb
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Posted: 5/01/12 at 8:47am |
5/1/2012
CONDITIONING 30 minute run, 3.56 miles, 8:29 average pace
Checked my time at 3.1 miles (5k) and it was 25:54. Not bad, I need to shave 1 more minute off that time to hit my goal for the July 4th Surf City Run.
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eclarkhb
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Posted: 5/02/12 at 8:03am |
5/2/2012
BW: 215.0
CONDITIONING CHALLENGE 3 Minutes of box jumps 16.375" box x 124 reps = 2030.5" total
Bench Press 5x135 3x185 2x205 5x225 5x225 5x225 5x225 5x225 13x225
SOHP 5x145 5x145 5x145
Farmer's Walk 222.8 lbs x 355' (and then I had to carry the damn things back)
Here's a pic of my home-made, duct-tape dumbells. I duct-taped a 60lb DB, a 40lb DB, a 5lb plate & a 2.5 lb plate together. The total contraption weighed 111.4 lbs each.
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Alan H
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Posted: 5/02/12 at 9:54am |
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I like how you report the total number of inches jumped in your conditioning challenge! LOL
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Alan Hebert
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eclarkhb
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Posted: 5/02/12 at 10:12am |
The box jumps and the Farmer's Carry are both part of a "Conditioning Decathlon" challenge that I'm participating in over the next few months. It's on an MMA website forum that I frequent...
The total inches are the way the box jumps are being scored. Total distance of 1/2 Bodyweight for the Farmer's Carry.
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eclarkhb
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Posted: 5/03/12 at 7:41am |
5/3/2012
THROWING
Open Stone - 16# 5x Overhead Throws 10x Standing Throws 3x South Africans 5x Reverses 10x Full Spin Throws, best were around 36-37'
LWFD 10x Full Throws, best were around 47'
Light Hammer 5x Full Throws, best were around 70'
Haven't practiced in a while, the rust was showing.
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Alan H
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Posted: 5/03/12 at 7:58am |
 eclarkhb wrote:
The box jumps and the Farmer's Carry are both part of a "Conditioning Decathlon" challenge that I'm participating in over the next few months. It's on an MMA website forum that I frequent...
The total inches are the way the box jumps are being scored. Total distance of 1/2 Bodyweight for the Farmer's Carry. |
Interestingly enough, I've just started doing a variation on box jumps, myself. However, I lack your "boinggggg" and I'm good for about 5-6 of them, which adds up to something like 100 inches! That's going to change, though.
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Alan Hebert
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Posted: 5/03/12 at 8:08am |
I'm not going to discourage you from any challenges you may have going on, but you might want to look at the correlation between high rep box jumps and ruptured Achilles tendons.
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eclarkhb
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Posted: 5/03/12 at 12:03pm |
Thanks for posting, that was an interesting read.
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eclarkhb
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Posted: 5/07/12 at 2:00pm |
5/7/2012
Gaithersburg, MD (near Washington, D.C)
Squats 8x135 8x185 5x225
Deadlifts 6x135 5x225 3x315 2x365 1x405
Speed Deadlifts - 90sec rest between sets 3x315 3x315 3x315 3x315 3x315
Assistance Circuit - 90sec rest between exercises, 2-3 min rest between circuits Stiff Leg Deadlifts 8x225 8x225 8x225
Bent-Over Rows 8x165 8x165 8x165
Chins - underhand, close grip 8xBW 8xBW 8xBW
Good Mornings 8x165 8x165 8x165
Travelling this week for work, but found a commercial gym "Fitness First" about 5 minutes from the hotel. Went in & deadlifted today - the bar sucked major balls. Shitty knurling, had trouble gripping it. Bar almost slipped out of my hands at 405, so I didn't try 450. People were looking at me like I was crazy anyway for deadlifting in the first place. So I got to workout today for free, I'll probably have to pay $25 for the rest of the week, but not a bad deal really. The workout felt good - so much better than just cruising on the elliptical at the hotel...
Took this photo today, jaywalking geese!
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eclarkhb
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Posted: 5/08/12 at 10:17am |
5/8/2012
SOHP 8x45 6x95 3x135
1-Arm Dumbell Clean & Press 8x110 Right-Handed 0x110 Left-Handed
Bench Press 6x135 5x165 3x185 2x205 2x230 4x245 4x245 4x245
SOHP 5x135 5x135 5x135
Triceps Extension Machine 15x40 12x40 10x40
Dips 10xBW (for the hell of it)
CONDITIONING 3.2 mile run on treadmill
Working out again at Fitness First in Germantown, MD. Tried 1-Arm dumbbell presses. Those were awkward as hell. Had trouble getting set up correctly on the bench - its different than mine at home, but it worked out ok. Was planning a 4-mile run, but my calf started cramping at 3.2 miles, so I stopped & walked for another 4 minutes. Got some coconut water after the workout & I'm gonna get a big dinner.
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eclarkhb
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Posted: 5/09/12 at 12:07pm |
5/9/2012
Fittin in at Fitness First!
DB Curls 8x35 8x35 8x35 8x35
Overhead DB Triceps Extensions 10x75 10x75 10x75 10x75
ME Barbell Curls 6x65 6x75 6x85 6x95
ME CG Bench Press 6x95 6x135 6x185 6x205
Skull Crushers 12x65 12x65 12x65
Preacher Curls on Machine 12x ? 12x ? 10x ?
Awesome workout tonight! Come at me, Bro!
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eclarkhb
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Posted: 5/10/12 at 9:39am |
5/10/2012
LB Squats 6x135 5x185 3x225 2x275 2x315 4x335 <-- sucked. 5x315 5x315 5x315
GHR's 5xBW 5xBW 12xBW
Decent workout...but I was really unprepared for working out this week while travelling - no belt, no chalk (or stickum), didn't bring my lifting shoes, etc... So I was trying to squat today in squishy shoes. It sucked. So I did a 3x5 with 315 instead of 335. Still got a good workout in I think, and this was my 1st time on a GHR machine - that was awesome. Pretty sure my Glut-Ham area is gonna be sore tomorrow!
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Alan H
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Posted: 5/11/12 at 6:26am |
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Nothing like trying to work out hard while you're on the road. Ugh. The one upside to it is that I usually wind up doing "different stuff" because every gym has different gear. Mixing it up isn't necessarily a bad thing, I think.
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Alan Hebert
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eclarkhb
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Posted: 5/12/12 at 7:46am |
5/12/2012
Back Home in Cali...
Push Press 5x45 5x95 5x135 5x145 5x165 5x190
DE Bench 5x135 5x165 5x185 5x185 5x185
Close Grip Bench 5x185 5x205 5x225
TRX Triceps 10xBW 10xBW 10xBW
CONDITIONING 1 Mile Run - 6:50
Feels so good to be back home in Southern Cal! I felt strong today, speed was really good on all the lifts. Did a hard 1 mile run, pretty happy with my time. My right calf is not happy though, still some pain from cramping on Tuesday. May have to ride the bike next week for conditioning.
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eclarkhb
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Posted: 5/14/12 at 3:53pm |
5/14/2012
Sprints 5x20m Gliders @40-80% 6x10m 6x20m
Deadlift 5x135 4x225 3x315 2x365 1x405 1x435 1x450 1x450 3x405 3x405 3x405
Speed Deadlift - 120sec between sets 3x325 3x325 3x325
Power Shrugs 5x285 5x285 5x285
Stiff Leg Deadlift 5x225 5x245 5x245
Pendlay Rows 5x165 5x175 5x175
Chins 5xBW 5xBW 5xBW
Good Mornings 5x165 5x175 5x175
Brutal workout today. Hands are killing me. I wanted to get the 2 reps at 450 that I was supposed to do last week, so I started off todays workout with those. Then did the 3x3x405 as scheduled. My technique still pretty much sucks for heavy deadlift attempts. I need to be WAY tighter everywhere. My goal is still to deadlift 500 by the end of June, but I'm starting to doubt my ability to get there.
My current 1RM is 475, so today's 2 sets of 450 (about 60 seconds apart) represents 95% of my 1RM.
Here's the vid of the second single at 450:
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eclarkhb
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Posted: 5/16/12 at 2:50am |
Good News (I think). My Brazilian Jiu-jitsu school http://www.graciebarrahuntingtonbeach.com/ relocated on Monday to inside Gold's Gym. The good news is that they worked out a deal with Gold's so that existing BJJ students now have a free membership to Gold's Gym. The amount I pay each month doesn't change. So now I have access to cardio equipment, all the free weights, large dumbbells, squat racks, etc...
It's not ideal, because it is a Gold's Gym & the Bro Culture is very strong. But it will be great to have access to equipment & spotters when I want it. I expect to split my weight training between my garage & Gold's.
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eclarkhb
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Posted: 5/16/12 at 10:14am |
5/16/2012
Bench Press 5x45 8x95 5x135 5x160 3x190 2x225 1x240 1x255 5x270
SOHP 5x105 3x125 2x145 1x155 1x165 3x175 <-- 2 reps short of my target :(
CONDITIONING 25 minute bike ride, brisk pace
Workout was so-so today. Pretty sore all over from Monday's deadlifts + BJJ last night.
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Alan H
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Posted: 5/16/12 at 4:49pm |
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Nice pull on that DL!!!
and WIN on the studio moving next door to Golds!!
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Alan Hebert
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eclarkhb
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Posted: 5/17/12 at 10:27am |
5/17/2012
THROWING Some Hammer winds 5x Light Scottish Hammer, then the handle broke
LWFD 7-8x 1 turn throws 7x Full throws - Everything was in the low-40's, pretty turd-ish
Open Stone 10x Standing throws, 16# stone - best was 28-29'
Not a great practice, but at least I got some repetition in.
I've been really sore all week, so I followed this up with a 1 hour deep tissue massage at a sports rehab place. They focused on my back, hurt so good...hopefully that will help recovery.
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eclarkhb
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Posted: 5/17/12 at 10:27am |
Alan H wrote:
Nice pull on that DL!!!
and WIN on the studio moving next door to Golds!!
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Thanks Alan!
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eclarkhb
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Posted: 5/18/12 at 3:52am |
5/18/2012
Man, woke up sore and tired this morning! More joint soreness than muscle soreness. Thank you Jiu-jitsu. I've trained 3 days in a row this week after about a month off...On another note, I've had 2 different guys at BJJ this week ask for some help with strength training. I think that's pretty interesting considering I've only been strength training for 2 years. I guess that means I've been doing something right -nice when people notice.
Thank you Jim Wendler.
May 10th was actually my 2 year Lifting Anniversary, so I thought I'd take a few moments to look back & check my progress.
Here's what I've done on the major lifts in 2 years:
Bench Press: 5x205 -> 1x315 Squat: 5x225 (high) -> 1x405 (parallel) Deadlift: 5x255 -> 1x475 Standing Overhead Press: 5x125 -> 1x205 Push Press: 5x155 -> 1x245
Not bad for a guy who started at age 38 & is now 40. I'm very happy with these results. Next I think I'll go back through my old log & see if I can track my training to see exactly what I was doing when I made the biggest gains...
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eclarkhb
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Posted: 5/18/12 at 9:18am |
5/18/2012
Working out at Gold's! LB Squats 8x45 5x45 5x135 5x185 5x215 3x260 2x305 1x325 1x325 1x345 5x370
Good Mornings 5x175 5x175 5x175
Walking Lunges 7x50 7x50 7x50
Squats felt pretty good today. New gym, new environment - felt a little out of place, but happy with the workout.
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eclarkhb
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Posted: 5/21/12 at 8:56am |
5/21/2012
Coan-Phillipi Week #6 Deadlift 3x135 3x135 3x225 3x225 3x315 2x365 1x405 2x425
Speed Deadlifts (120sec between sets) 3x350 3x350 3x350
Power Shrugs 5x315 5x315 5x315
Stiff Leg Deadlifts 5x245 5x255 5x265
Bent Over Rows 5x165 5x175 5x185
Chinups 10xBW
Pulldown Machine 5x70 5x80 5x90 5x100
Good Mornings 5x165 5x185 7x185
Great workout today! Deadlifts felt strong! This was my first time deadlifting at Gold's. I snuck in some chalk & it worked well.
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eclarkhb
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Posted: 5/22/12 at 3:41am |
5/22/2012
Deload Week Before Costa Mesa Games
So my plan is to deload for the rest of the week so I'm well-rested for the Costa Mesa games this weekend. This will be my 1st time competing at the "B" level. I haven't been practicing enough so I don't expect to do very well, but it should still be fun.
Here's the tentative schedule for the rest of the week:
TUE - Throw, LSD Run, Jiu-jitsu WED - Throw, Deload Bench, Jiu-jitsu THU - Throw, possible run (depending on how I feel), Jiu-jitsu FRI - Light Throwing Drills, Deload Squats, possible light Jiu-jitsu SAT - Nada. SUN - ScotsFest :)
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Alan H
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Posted: 5/22/12 at 5:14am |
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I was going to ask if you were planning on throwing. yeah, you haven't been throwing much at all, but strength levels are good and you'll probably do fine. Go give W00ster a run for the money!
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Alan Hebert
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eclarkhb
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Posted: 5/22/12 at 9:07am |
Alan H wrote:
I was going to ask if you were planning on throwing. yeah, you haven't been throwing much at all, but strength levels are good and you'll probably do fine. Go give W00ster a run for the money!
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I need to add about 20' to my hammer to give Wooster any competition...
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eclarkhb
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Posted: 5/22/12 at 9:08am |
5/22/2012
THROWING
Open Stone (Lightweight Stone 12.3#) 5x Overhead Throws 5x Standing Throws 12-15x Full Throws - Best of 40'
Great Stones practice today! Kept things nice, light & quick. I was able to tweak my full spin technique a bit by slowing down at the beginning & then telling myself to "wait" in the middle. This ensures that my shoulders don't get ahead of my hips. Result was I threw my small stone 40+ feet for the 1st time. Very excited about this, I think I have a good opportunity to set a PR at Costa Mesa in Open Stone. Would love to hit 40' with a 16-pounder!
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eclarkhb
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Posted: 5/23/12 at 8:31am |
5/23/12
Throwing Practice with OC Highlanders
Braemar Stone - ~5x Best of about 27' Open Stone - ~10x Best of about 36' LWFD - ~10x Lots of throws around 45' HWFD - 3x - Best of about 25' Lt Hammer - Looked good, felt good, not sure of distance Caber - ~5-6 good turns with a 16' 60lb stick.
Nice practice today. Stones weren't great, WFD wasn't great, but not that bad either. Hammer felt good & got some nice tips from other guys. Same thing with Caber. Feeling good!
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CHAD
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Posted: 5/23/12 at 10:15am |
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You do crazy amounts of volume, duder. And this comes from a guy who's almost universally acknowledged to be a lunatic. Careful, and remember:
Recovery > Intensity > Volume
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...Josh
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