Tonight's OS Workout

[bjketchem]

Good Workout today...which was needed after a miserable day at work...of which, I had nothing but an orange, cottage cheese, and 1.5 liters of water from 7:00 am-6:50 pm...and no, I am definitely not dieting, just a busy, long day...overall, pretty pleased with the lifting though...

Warm-Up
1. Dynamic warm up
2. No drills today

Lifting: Dynamic Upper Push/ Max Effort Lower Pull

1. Dynamic Upper: Spilt Jerks 6x3x135
2. Max Effort: Deadlift 185x3, 225x5, 260x2, 300x1, 340x1, 400x1
3. SIngle Leg RDL: 3x5x135
4. Foam Bench: 2x15x185
5. KB Swings: 1x20x62lbs, 1x12x62, 1x16x62

Stretching and Foam Roller

[Rich McClain]

STOP PUSHING ME!!!

Sorry, I was talking to myself there for a minute.

Bad news: It has been 5 days since my last lift and 15 days since the last Day 4 was cycled threw.

What does all this mean, like Miked's signature "It's gonna take more than that"

Day 4/Cycle 4
Power Cleans 155 x 3 x 3 UGH!
Bench 175 x 3 x 3 take away my back and legs and that's all I got
Overhead Squats 135 x 5 x 3
Here's where it gets fun:
Dead lifts (hex bar w/straps) 275 x 5, 295 x 5, 325 x 5 still some left in the tank
Shrugs (hex bar w/straps) 325 x 5, 345 x 5, 365 x 5 with last rep of each set a 5 second hold as high as possible
One arm DB snatch 70 x 5 x 3 each arm
Core crushers 265 x 3 x 3
I traded 1/4 crunches for reverse hypers 20 to start. I should probably not do reverse hypers on such a busy back day.

Really feeling shoulders right now after hot/cold shower cycle.

[Rich McClain]

Temperature was 28 degrees!

[bjketchem]

that's friggin cold brother...

[miked]

I had a nice little dynamic/fast twitch push workout tonight

Push Press - 135x6x5 sets - focus was on snapping the weight up and reversing it quickly at the bottom
Incline bench - 135x8, 185x5, 185x5, 135x8 - focus was to drive it off the chest as fast as possible
Standing DB Military press - 50x10x3sets - again, fast, fast, fast concentric movement
DB Bench - 65x10x3sets - really focused on hitting the stretch reflex at the bottom and snapping them up
Core:
Med Ball Hammer winds - 10x3xboth directions
KB box
Med Ball crunches - 50

I did a similar dynamic/fast twitch Pulling workout on Monday.
Snatches
High Pulls
Timmerman style Jump Shrugs - based on the Timmerman Good Mornings, but with the hex bar so the weight was at the end of my levers. - thing bounding in place jump shrug with light weight - focusing on reversing and exploding up.
Romanian Deadlifts
Core Crusher
Ab Wheel (yes, as seen on TV)

[bjketchem]

first the bowflex, now the ab wheel, next thing you know you'll be using the Tony Little Gazelle

btw, what did you think of the timmerman's with the weight in your hands?

[Rich McClain]

Just be sure to stay away from the Thigh Master! Unless you are Susanne Summers.

I'm also interested in the Timmerman type of training.

[miked]

First off, Mr. Ketchum, I believe you have an ab wheel, too. So, it takes one to know one.

As for the Ulf Bounding Jump Shrugs, they will be one of the reasons I go 40 and 80 in the weights this year. I think they are as good an exercise as can be done for the highland games. But, this is only my second year, so that might not be saying much.

I think it is important to reiterate the focus of the exercise: to quickly reverse the weight. just like Timmerman did with the good mornings. I only went up to 95 pounds. I don't see going much more than about 135. For heavier weight, stick with the traditional JS. This is more dynamic and will lead to an injury if done very heavy. I think.

[bjketchem]

dang Dickens...I was hoping I could sneak that one by you...I admit, I do have an AB Wheel...

[Sheaf daddy]

First - ab wheel? that explains the 6 pack you guys both have!

Second - Timmerman whatevers I need video man! Do some and post it.

Lastly - nice light fast leg day yesterday
Jump squats 225x5x5
Fast Zerchers 205 x 5 x 3 reps
Leg press to 75 degree bend - 740x4x8
Toes raise 740x4x20 (dynamic maximizing stretch reflex)

The last two are silly but given my ankles I am always going to do toe raises. so bite me you thick ankles neanderthals. And leg press is just fun.

[FrankH]

Yeah, I like the leg press too. Easier on my lower back than the squats and DL's I've been doing; those leave me stiff as a board. As I've mentioned before though, I just push a foot or so-- just up and back to the safety stops, since I figure when I push off to throw I'm not in a very deep squat.

On the subject of grip, mine is fairly decent. I might try the hook grip this year, though-- what the heck.

My workouts are coming along good, and I'm starting to get back into shape after that long lay-off due to the neck problem. I'm pretty sure I'm already about where I was last year, and my body weight is up to 260. (I still have pipe cleaner arms, though.) I tell you, having a squat cage in the house could be a recipe for disaster. It's hard not to load up some big honkin' weight just for snicks and giggles. I'm trying to stay within my self-imposed limit of 225 until February, then increase 20 pounds per month. (Woo hoo, 305 in May; 405 by October!) If I launch a patella across the room, at least I'll be stylin' on the gurney in my brand new Chuck Taylors!

[miked]

six packs?? My abdomen does resemble a certain type of beer container, but it ain't no six pack.

[bjketchem]

+1 Dickens...

...I gave up on that quest a looooooonnnnggg time ago...i like food too much to get all "cut up"...My wife's favorite shirt of mine is one that says, "Not Shredded and Not Concerned" on the front...now that's love