Conor Attack!

Deadlifting and other updates

conorattack — Mon, 05 Sep 2011 22:34:56 +0000

I’m aware I’ve done a pretty shitty job of updating this, but now that I have some kind of busy work schedule actually getting my training done takes precedence over writing about it.

I’ve been able to train successive waves like normal and with any luck this should continue at least until my school changes to our winter schedule. Training may become weird once that happens. Here’s what I got done today:

Long slow cardio. Jogged a minute on/minute off at a leisurely pace for 55 ish minutes.

Military press: worked up to 165×1,1,2.5

Conventional deadlift: worked up to 425×3 with a belt. I have video of this but my mobile app didnt want to put it on youtube.

Notice I skipped rep deads and my oly lift warmups because my back was bothering me from laying in the rack all (holiday) weekend.

Ghr: body weight x3x15

Weighted pullup:bw+35×5,5,5,5,7

Smith scoops press: 135×15, 155x4x15

Reverse ez curl: 75×5, 85×5,5,5,10

Military press: 45×40

My deadlift is less heinous!

conorattack — Tue, 16 Aug 2011 00:22:07 +0000

Military press: worked up to 155 x 1,1,3

Hang snatch: worked up to 145×1,1,2

hang clean: worked up to 205 x 1,1,1

Deadlift: worked up to 405×3 with a loaner belt from the gym

Deadlift: 225×10,10

Weighted pullup: bw plus 30 x 5×5

Smith machine scoops press: 185x2x15

Incline dumbbell presses: 50′sx20

Ghr: bwx12

Random cardio

conorattack — Sat, 13 Aug 2011 18:22:00 +0000

I got up early on liberty and jogged around base, one minute jog and one minute walk for 45 minutes. It was slow and it’s hot here. Hopefully someone will come with next time.

Never train squat and bench together

conorattack — Sat, 13 Aug 2011 18:19:59 +0000

Due to my work schedule I had to double up on squat and bench this week. I feel terrible today.

Bench: worked up to 245×3,3,7

hang snatch: did a few singles with 145. I’m still awful at these and that little 10 pounds made a big difference.

Hang clean: worked up to 195×1,1,3 This is the first time ever my clean felt better than my snatch. I NEVER get multiple reps on my last set either so I’m not sure where these came from.

Straight bar box squat to just above parallel: worked up to 295×3,3,8

Front squat to just above parallel:145 x 3 x 10
Incline bench: 145×10,10,9

Pull up: bw x 10, 10
Chin up: bw x 8,1,1 rest pause

Ghr: bw x 2 x 10

Military press and deadlift

conorattack — Tue, 09 Aug 2011 12:14:50 +0000

Sunday

Had to work out with the shitty mismatched weights in the barracks.

Military: work up to 145×3,3,5

Scoops press, 3×10

Monday

Hang snatch, work up to 140×1,1,3

Hang clean, 200×1,1,1

Conventional deadlift, work up to 395×3 with belt, 225x3x10

Incline press 135x3x10

Weighted pull up bw plus 30×5,5,7

Curl, 95×5,5 and 100×8

Dips, bwx2x15

Random hs machine low rows, 2×12

Random front and side plank complex

Benching on base

conorattack — Fri, 05 Aug 2011 17:23:10 +0000

Worked up to 135x3x1 hang snatch and 195x3x1 hang clean

Worked up to 225 x 5,5,8 This was a vast improvement over the last time I benched. I think it’s just a fact of improved food intake.

Random hammer strength chest machine, plate and ten per side x10,10,9

Weighted pullup, bw plus 15×10,6

2×15 face pullup

3×10 reverse curl with 60

Squatting almost like normal

conorattack — Thu, 04 Aug 2011 12:36:30 +0000

Hang snatch worked up to 135 x 1, 1, 2

Hang clean worked up to 195 x 1, 1, 205 x 1

Straight bar to just above parallel: worked up to 275 x 5, 5, 6 I onor felt these ib my adductors

Front squat to same height: 135 x 3 x 10

Glorious morning pt

conorattack — Wed, 03 Aug 2011 15:37:00 +0000

Went for a little run, 9 minutes at 7 mph then a set of ab woooork for three rounds. I also did done random arm work and two sets of twelve pullups.

Being able to work out on my own without an instructor has improved my mood immensely.

Hello Again!

conorattack — Sun, 31 Jul 2011 22:00:09 +0000

Well, I’ve been away for a while. A couple notes are in order. First, my readers should know that I was absent to attend my initial training and enter the United States Marine Corps. Now that my initial training is mostly through, I actually have the time and liberty to workout, eat enough food and take supplements.

My second note; I’ve begun using a mobile app to update my blog, power be patient with the issues this may cause, particularly typos.

Sunday, July 31

First workout on a military installation

Hang snatch, worked up to three singles at 135

Hang clean, worked up to three singles at 195

Worked up to 375 for 6 conventional dead lift

Worked up to 175 x 5 front squat to parallel out just above bench

Military: worked up to 135 x 5, 5, 7

Random shoulder machine 50 x 3 x 10
Hammer strength low row, 70 x 3 x 10

Body weight plus 30 x 5, 5, 6

Curl, work up to 95 x 5, 5, 7

Curl machine

Tons of Irrelevant Upper Body Work!

conorattack — Sat, 26 Mar 2011 03:57:17 +0000

Friday PM:

bench press: worked up to 335 x 1,1,2

EDT PR Zone 1 – 15 minutes of bodyweight pullups/bodyweight dips – 50 reps total

EDT PR Zone 2 – 10 minutes of 185# close grip bench/2 plates machine row – 45 reps total

alternating hammer curl: 40 x 10(/side), 35 x 2 x 10

random reverse curl dropsets with those stupid fixed-weight barbell things

couple sets of pull-aparts, one with average bands, one with average plus mini band