El Capitan's Log - Page 8

**romanaz** · 01-13-2007, 10:14 PM

ATG for me is narrow. And I squat wide for pl'ing.

El Capitan · 01-14-2007, 12:29 AM

Quote:

Originally Posted by romanaz

ATG for me is narrow. And I squat wide for pl'ing.

Yeah I can get ATG with a pretty wide stance, but I can also do it narrow stance.

EC

**romanaz** · 01-14-2007, 12:46 AM

I need to work on my hip mobililty more so i can do that, or at least get 3inchs or more below parallel out wide.

El Capitan · 01-14-2007, 03:10 PM

Quote:

Originally Posted by romanaz

I need to work on my hip mobililty more so i can do that, or at least get 3inchs or more below parallel out wide.

Yeah just stretch and also warm up really well before squatting.

Plyometrics

There was a light snow on the ground, so the ground was too slippery for hill sprints.

Squat jumps
Pushups
Burpees
Clap pushups
Hang cleans

did 2 cycles of this only

all 3x5, no rest between exercises, 2 min. between cycles

dot drill:
1:31 without adding in mistakes

EC

El Capitan · 01-17-2007, 12:21 AM

AM: Plyometrics

Squat jumps: 3x5
Pushups: 3x5
Star jumps: 3x5
Burpees: 3x5

PM: Deadlift/ Bench

Sumo Deadlifts
135x5
185x5
215x3
235x3
235x3
235x3

205x10

Good Mornings
115x8
125x9- lost count lol

SLDL on plates (new exercise)
135x8
135x8

Flat Bench
45x5
135x3

Workout time: a little over an hour i think (not sure when i started)
Sleep: 6.5 hours
Energy: 8/10
Soreness: none right now

Comments:
Sumos felt good, GM felt good, keep in mind I am only aiming for about 60 degrees or so. SLDL on plates wasn't exactly and SLDL, I kept my knees a little bent. Went light so I knew I could do them lol. On flat bench I was getting used to the new bench. I can finally arch correctly, but I have to wear boots to get my feet on the floor LOL. I was supposed to do floor press, but that is a no-go. I think for sprinting, I will do accel work on concrete and do plyos for tempo days.

EC

**romanaz** · 01-17-2007, 04:20 AM

put plates under your feet for benching.

El Capitan · 01-17-2007, 10:13 AM

Quote:

Originally Posted by romanaz

put plates under your feet for benching.

The boots did it lol.

EC

El Capitan · 01-17-2007, 10:01 PM

Plyometrics/ Conditioning

Squat jumps: 5 reps
Pushups: 5 reps
Burpees: 5 reps
Barbell snatches (bar): 5 reps

1 minute between circuits, 3 circuits total. On the 3rd circuit, replace snatches for 1 min. mountain climbers.

Workout time: short
Sleep: 7 hours
Energy: 7.5/10
Soreness: hamstrings, lower back

Comments:
I gotta check out more ideas on what to do for these kinds of workouts. Sprinting is still out, as both the grass around my house and the track are covered in snow.

EC

El Capitan · 01-18-2007, 09:02 PM

Squats- PL Style

took some vids to check my depth and form. my guess by looking at them myself is I need to sit back more.

Parallel Squats
135x3
135x4
135x8

235x1

Olympic Style squats
135x8

Calf Raises
135x10- too easy

Dot drill- untimed

Workout time: 45 minutes i think
Sleep: 8 1/2 hours
Energy: 8/10
Soreness: hamstrings had DOMS going into the workout, hence the low-ish volume.

Comments:
Eh, a mediocre workout. I think my disdain for squats is making me bad at them. I feel leaner for whatever reason and oh yeah- I am making cheesecake today, some good stuff that madman made.

VIDEO SPECIAL

(with lots of mistakes

)

EC

**romanaz** · 01-18-2007, 09:40 PM

damn, i couldn't do that dot drill man. thats some hard shit right there.

El Capitan · 01-18-2007, 11:07 PM

Quote:

Originally Posted by romanaz

damn, i couldn't do that dot drill man. thats some hard shit right there.

Haha yeah it's hard to 1) condition yourself to do it in a short amount of time and 2) get all the patterns right and have good balance lol. I messed up prolly like 10 or more times during that.

EC

El Capitan · 01-19-2007, 04:23 PM

Plyometrics/ Conditioning/ Accel

I did:
Squat Jumps: 1x5
Pushups: 1x5
1 Armed BB Snatches: 45x5 each arm (for the cardio benefit, not lifting)

[rest 1 minute]

Good Morning: 45x15
started to do OH squats, but the bar hit the ceiling

Accel work:
20x5m

+ stretching (I always stretch now, but I never list it in the workout lol)

Workout time: short lol
Sleep: 9 hours
Energy: 9/10
Soreness: had a knot in my back when I woke up, it loosened up during the good mornings.

Comments:
Everything felt good, nice to get some blood flowing. I am so sick of not being able to sprint, so I measured out the 5m and just ran without rest between sprints. (walk-back) I am gonna email my principal and ask when the school opens up, and if I have permission to use the gym to run in.

EC

**romanaz** · 01-19-2007, 11:53 PM

how u like one arm snatchs?

El Capitan · 01-19-2007, 11:57 PM

Quote:

Originally Posted by romanaz

how u like one arm snatchs?

They're good, but I know the form is off and I keep hitting the ceiling lol.

EC

**romanaz** · 01-20-2007, 12:15 AM

haha!

El Capitan · 01-20-2007, 12:19 AM

Dammit! i am having second thoughts on the whole scheme I worked out =/ I am now thinking of changing it to

day 1- squat
day 2- bench
day 3- deadlift

and doing random assistance stuff. this way, it's not totally set, I can adjust a lot, and I am not totally killing myself doing lower body 3x a week. if I do change to that, I will keep it indefinitely for 10+ weeks.

EC

**romanaz** · 01-20-2007, 12:33 AM

go for it, maybe keep some overhead movements in there to?

01-17-2007, 12:21 AM	#215
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	AM: Plyometrics Squat jumps: 3x5 Pushups: 3x5 Star jumps: 3x5 Burpees: 3x5 PM: Deadlift/ Bench Sumo Deadlifts 135x5 185x5 215x3 235x3 235x3 235x3 205x10 Good Mornings 115x8 125x9- lost count lol SLDL on plates (new exercise) 135x8 135x8 Flat Bench 45x5 135x3 Workout time: a little over an hour i think (not sure when i started) Sleep: 6.5 hours Energy: 8/10 Soreness: none right now Comments: Sumos felt good, GM felt good, keep in mind I am only aiming for about 60 degrees or so. SLDL on plates wasn't exactly and SLDL, I kept my knees a little bent. Went light so I knew I could do them lol. On flat bench I was getting used to the new bench. I can finally arch correctly, but I have to wear boots to get my feet on the floor LOL. I was supposed to do floor press, but that is a no-go. I think for sprinting, I will do accel work on concrete and do plyos for tempo days. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-17-2007, 10:01 PM	#218
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Plyometrics/ Conditioning Squat jumps: 5 reps Pushups: 5 reps Burpees: 5 reps Barbell snatches (bar): 5 reps 1 minute between circuits, 3 circuits total. On the 3rd circuit, replace snatches for 1 min. mountain climbers. Workout time: short Sleep: 7 hours Energy: 7.5/10 Soreness: hamstrings, lower back Comments: I gotta check out more ideas on what to do for these kinds of workouts. Sprinting is still out, as both the grass around my house and the track are covered in snow. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-18-2007, 09:02 PM	#219
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Squats- PL Style took some vids to check my depth and form. my guess by looking at them myself is I need to sit back more. Parallel Squats 135x3 135x4 135x8 235x1 Olympic Style squats 135x8 Calf Raises 135x10- too easy Dot drill- untimed Workout time: 45 minutes i think Sleep: 8 1/2 hours Energy: 8/10 Soreness: hamstrings had DOMS going into the workout, hence the low-ish volume. Comments: Eh, a mediocre workout. I think my disdain for squats is making me bad at them. I feel leaner for whatever reason and oh yeah- I am making cheesecake today, some good stuff that madman made. VIDEO SPECIAL (with lots of mistakes ) EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-19-2007, 04:23 PM	#222
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Plyometrics/ Conditioning/ Accel I did: Squat Jumps: 1x5 Pushups: 1x5 1 Armed BB Snatches: 45x5 each arm (for the cardio benefit, not lifting) [rest 1 minute] Good Morning: 45x15 started to do OH squats, but the bar hit the ceiling Accel work: 20x5m + stretching (I always stretch now, but I never list it in the workout lol) Workout time: short lol Sleep: 9 hours Energy: 9/10 Soreness: had a knot in my back when I woke up, it loosened up during the good mornings. Comments: Everything felt good, nice to get some blood flowing. I am so sick of not being able to sprint, so I measured out the 5m and just ran without rest between sprints. (walk-back) I am gonna email my principal and ask when the school opens up, and if I have permission to use the gym to run in. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-20-2007, 12:19 AM	#226
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Dammit! i am having second thoughts on the whole scheme I worked out =/ I am now thinking of changing it to day 1- squat day 2- bench day 3- deadlift and doing random assistance stuff. this way, it's not totally set, I can adjust a lot, and I am not totally killing myself doing lower body 3x a week. if I do change to that, I will keep it indefinitely for 10+ weeks. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.