MetalFortress' lifting journal

[semag]

throw your hands on a bar, wide grip, with wrist straps cranked in. Then you hang for like a minute and a half or two, letting it stretch.... it's freakin insane... and you can add weight too.

 

[MetalFortress]

Nice... I'll have to try that one.

 

[MetalFortress]

This is a slide push up:

http://www.t-nation.com/img/photos/255pushup1.jpg down

http://www.t-nation.com/img/photos/255pushup2.jpg up

SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw
SLIDE PUSH UPS 5 x bw

 

[MetalFortress]

Side note: my car got totalled Friday, so until I get another one, I probably won't be hitting the gym for awhile. All I'll really be missing out on though, are dips and squats, but those two workouts are things I go absolutely INSANE without. Wish me luck!

Bodyweight is an estimated 212, but fluctuates between 209 and 215 depending on time of day, recent meals and recent workouts. Bodyfat percentage (recorded while at a weight of 215) is 16 percent. Yes, I use an electronic scale, but it has been accurate when the sensors have been clean. The inaccurate weights tended to happen when the electronic sensors got dirty, so now, I clean the sensors before every bodyfat measurement.

 

[MetalFortress]

Time for some fun...

CHINS: 1 x bw
CHINS: 5 x bw (PR)
CHINS: 4 x bw
CHINS: 3 x bw
CHINS: 3 x bw
CHINS: 3 x bw
STEP UPS: 45lb x (5l + 5r)
STEP UPS: 45lb x (5l + 5r)
STEP UPS: 45lb x (5l + 5r)
STEP UPS: 45lb x (5l + 5r)
STEP UPS: 45lb x (5l + 5r)

Step ups are boring. I better get a car soon. I miss squatting already.

 

[Create Reality]

Since you can't squat right now, try body squats. Go to failure. See how many of these you can do, no weights, its all muscular endurance. I bet you can do a 100 pretty easily.

 

[MetalFortress]

Good idea...

 

[MetalFortress]

CHINS: 4 x bw
CHINS: 4 x bw (quit early cuz I got sweaty earlier and I couldn't keep a grip on the bar)
PUSH UPS: 5 x bw+45lbs
PUSH UPS: 5 x bw+45lbs
PUSH UPS: 5 x bw+45lbs
PUSH UPS: 5 x bw+45lbs
PUSH UPS: 5 x bw+45lbs
PUSH UPS: 5 x bw+45lbs

Pushups are more fun with a plate on your back.

 

[MetalFortress]

SQUAT: 135x5
SQUAT: 185x5
SQUAT: 185x4
SQUAT: 185x3

I'm on wheels again, so squatting is back in.

 

[MetalFortress]

POWER CLEAN 135x5
POWER CLEAN 155x5
POWER CLEAN 155x5
POWER CLEAN 155x5
POWER CLEAN 155x5
JERK 135x4
JERK 135x4
JERK 135x4


Watching football today inspired me to some more footballish workouts, I.E. semi olympic lifts. I love these lifts.

 

[MetalFortress]

Drop snatch: 5xbar
Overhead squat: 5xbar
Snatch: 5xbar
Front squat: 5x135
Hang clean: 5x135
Jerk: 2x135
Jerk: 2x135
Front squat: 3x145
Hang clean: 5x145

Form work today. I did some yesterday as well. I never really mastered the olympic lifts, despite having a coach (Mike Burgener) at high school for three years who taught them. Now with what he taught me in mind, I'm getting to it

 

[MetalFortress]

Warm ups: hang cleans, hang snatches, drop snatches, overhead squats and front squats with just the bar

Form and flexibility work: SOTS presses with bar and with 65 lbs, behind-the-neck SOTS presses with bar and with 65 lbs, overhead squats at 65 lbs, hang snatches at 65 lbs, drop snatches at 65 lbs

(for those who do not know what a SOTS press is, it's a military press while in the bottom position of a squat)

Strength + flexibility + form:
Front squat: 5 x 135
Hang clean: 3 x 135
Clean + 4 jerks: 135
Hang clean: 2 x 165
Front squat: 3 x 165
Front squat: 3 x 165
Front squat: 4 x 155
Back squat: 3 x 185
Back squat: 3 x 185

Form feeling better and better. Today was relatively low volume as far as strength training. I might do an all-strength leg day tomorrow.

 

[MetalFortress]

Warm up: snatch high pulls, overheads squats, front squats back squats, all done with just the bar, and 5 overhead squats done with 60 lbs

Main workout:
SQUAT 135x5
SQUAT 185x3
SQUAT 205x3
SQUAT 210x3
SQUAT 195x4+ failed 5th rep (dropped the bar)
FRONT SQUAT: 135x5
FRONT SQUAT: 155x5
FRONT SQUAT: 145x5
FRONT SQUAT: 145x5
FRONT SQUAT: 145x5
WALKING LUNGES: 5+5 x 65+65
SUPINE LEG PRESS 20x120
SUPINE LEG PRESS: 20x110

Next up: at LEAST one rest day.

 

[MetalFortress]

I needed that long break. Here we go!...

OVERHEAD SQUAT: 5x45lb
OVERHEAD SQUAT: 5x65lb
OVERHEAD SQUAT: 5x85lb
OVERHEAD SQUAT: 5x105lb
SNATCH: 105x1
SNATCH: 105x2
SNATCH: 85x3
SNATCH: 85x4
SNATCH: 65x3
SNATCH: 65x5

Insane stabilizer workout. Snatches got wrecked by the overhead squats. My legs did not strain at all, but my upper body got SLAMMED. When OHSquatting and snatching, the bar tends to get a mind of its own, and gravity all of a sudden pulls it in odd directions. Great workout.

 

[MetalFortress]

Meh, thanks a lot work + sore back.

Clean + front squat: 135
Clean + 3 hang clean: 135
Power clean + 2 hang cleans + 2 jerks: 145
Power clean + 2 hang cleans + 2 jerks: 145
Power clean + 2 hang cleans + 2 jerks: 145
Power clean + 2 hang cleans + 2 jerks: 155

Short but surprisingly tough workout. Back is fine now.

 

[MetalFortress]

I decided to take a CD loaded with some power metal and a lot of black metal to the gym with me today. Let's see the results...

CLEAN: 5 x 135
CLEAN: 5 x 145
CLEAN + 2 JERKS: 145
CLEAN + 2 JERKS: 155
CLEAN + 2 JERKS: 165
CLEAN + JERK: 175
POWER CLEAN: 1 x 185
CLEAN + JERK: 185
POWER CLEAN: 4 x 165
FRONT SQUAT: 4 x 165
JERK: 4 x 165
POWER CLEAN: 4 x 155
FRONT SQUAT: 4 x 155
JERK: 4 x 155
POWER CLEAN: 4 x 145
FRONT SQUAT: 4 x 145
JERK: 4 x 145

Ouch! This workout nearly left my dehydrated, and I felt like I was about to heave on my last two sets. Amazing workout. I'm taking the metal with me more often!

 

[MetalFortress]

Ugh. Couldn't front squat worth a crap. Even my squat cleans were gayed up. Nevertheless, I made two new personal records today...

WORKOUT:

Clean + 2 jerks: 1 x 135
Clean + 2 jerks: 1 x 135
Clean + 2 jerks: 1 x 165
Clean + front squat + 2 jerks: 1 x 165
Power clean + jerk: 1 x 190 (PR) *
Power clean + jerk: 1 x 190
Clean: 0 x 190 (failure)
Power clean: 1 x 185
Clean: 2 x 155
Chinups: 6 x bw (PR)
Power clean: 1 x 155
Clean: 2 x 155

Couldn't get into a front squat position worth a crap today. I need to strengthen my legs a lot and get used to the position, so next workout will be a LOT of front squats. Probably overhead squats too.

* Three years ago I power clean and jerked 198 lbs. However, I weighed 235 at the time, so pound for pound this is my best lift.

 

[MetalFortress]

OVERHEAD SQUAT:

5 x 45
5 x 65
4 x 95
2 x 100

FRONT SQUAT:

5 x 135

Ugh. 2 1/2 hours sleep last night equals no balance. I can't believe I didn't drop the heavier overhead squats, because my tiredness made me feel like I was working out drunk. The front squat didn't feel good at all, so I got out before I made things worse. I'm going to go back tomorrow with a full night of sleep.

 

[gav]

nice squats mate! keep em up

you been olympic lifting for long now? think lifeforce is still at it these days

 

[MetalFortress]

Yep, since age 15. I've been so concentrated on power cleans and power snatches that I am now working on my squat cleans and squat snatches.

Today was my retribution.

FRONT SQUAT:

135x5
155x3
175x3
180x3
185x3
190x3
195x3 (PR)
185x3
175x3

12 hours sleep, new batteries for my CD player's speaker for louder metal music, and awesome front squats