2.2 pulling not the pud.

took a nice 3 mile ride on a bike going nowhere. got the legs nice and warm... then worked upper body. nice ehh? so i did some jumping jacks and stretched out for a bit. short sesh but it felt nice. 

Seated row:
100x12
130x12
160x12
190x8

Snatch:
bar x 8
65x5x2
95x5x2

Lat Pull:
100x8
130x6
160x6
190x4x2

Pullups (assisted... still fat.)
6x2

i didnt feel that into it. it was a short session but i kept thinking id rather push something than pull today. thats ok because that motivates me to put in another day and push some things around. im ooking forward... to my L button working on a more regular basis... and push press :) weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

2.1

Round two... FIGHT.
after the first cycle of my new little workout bit... i feel good. i took a week off. threw this weekend and saw possible little gains. today was day one of cycle two.

 squat:
bar x 4
135x4
185x4
225x4
275x4
315x4

shrug
186x8
276x8
360x8
450x8

Chest flys. cable machine. 25lbs (resistance!?)
12 High flys, 12 mid flys, 12 low flys. (go away moobs!)

situps, decline bench.
6 full situps followed immediately by 6 more with a twist in each direction at the bottom x3
then 10 full situps trying to keep the core as tight as possible.... and not throw up.

so in the second cycle of this program im thinking this: this month is going to focus on strength. i want to move my weight up as much as i can this cycle. 3 weeks on and 1 week of put me at the beginning of january. January I want to up the reps and lower the sets and weight. so i can work on speed. maybe 1 heavy week in Jan, and the other 2 light and fast. that will give me my one week off as rest right before the opening games for me at Queen Mary. so please... lemme know how i can tweek this to make it work. or if it sounds good... or if it sounds like total dog shit!

im moving this month too. and working full time. so its a tight squeeze for me as far as time for everything. and my current room mates are jack holes. this FN guy wants it 80 degrees in the house. and ever time i walk past the thermostat down the hall (oh i dunno... there's a bathroom, all of our bedrooms) he chases me down the hall to make sure i haven't turned it down. i tell ya. id like to turn his fucking syndrome down! but itll all be over come the end of the month. heater nazi!

squat on this and spin!

squats... so my knee has been hurting.
but i walked, stretched and stretched some more. while squatting my knee feels fine. but it feels like a midget is jabbing an ice pick into a nerve slightly above where a butt cheek would be if i had any. so i did some further stretching and hanging and stretching. then i did 2 more squats with a whopping 135. and i was done. suck shit is my knee feels good. i went and did some shrugs and got heavy. felt great. then i went to move to something else. and every douche in the world is at my gym. thats what i get for going at 5pm the monday after thanksgiving, where everyone is working off their guilty weekend. f it. i have mac n cheese, and a half gallon of egg nog to work on. happy times! :)

oh yea. I hope you all had a wonderful thanksgiving. I got to hang out with my mom which was super cool. even though i drove 528miles this weekend. stay thankful and humble.

peace out side.
-wooster.

Just another manic Monday.

 so yesterday we threw. the wonderful group of OC Highlanders got down to business as usual on the weekend at villa park high school.

Stones: full spin. spotty. needs many workings. 33ft.
Light weight: feels solid, and fast: 55, 56, 57, 58, 59, 56... then i was tired. good practice series for me!
Light hammer: 96, 97, 96. I want to re do the screws and washers in my boots. i feel they may fail me soon.
Sheaf: 20ft..... with a 10lb bad, whomp whomp whomp. but thats all we had out there.
WOB, 1 throw with Jim's Ballistica 42 lbs, 14ft. and done. wasnt into it much.
all in all had fun! like always! duh.

Monday lifts:
Squat: bar x 10, 135x8x2, 225x8x2.
Shrug: 205x8, 295x8, 385x8, 475x8
Dips, 10x4, i used the assisted thing because im a fat ass. but im working on body weight dips. i just cant do 4 sets of 10 yet.
Quad, Leg Lifts: 160x10, 180x10, 200x10, 220x10.
Crunches: 2x15, 10 on each side. next week moves to russian twist with the med ball. 

so my knee popped today, like a knuckle. and it hurt like it did a few months ago when i 'Hyper-compressed' it, then really facked it off in vegas. So i called a person i knew would steer me in the right direction for advice. I had a nice 10 minute brisk walk to warm it up, stretched the hell out of everything around my knees, wore a brace for compression and to retain heat... and my squats felt amazing! not much weight but i was so in controll. Thanks Jumbo Jake!

lifting 1.4

ok. so 1.4 is the first week, 4th day. next week starts at 2.1. I may confuse my self.

6 minute brisk walk. followed by about 5 minutes of stretching.

Legs- Shoulders... kinda.

Squat: Bar x 8, 135x8, 225x8, 315x4x2
Shrug: 205x8, 295x8, 385x8, 475x8
Push Press: Bar x 6, 95x6, 115x6x2, 135x6x2,
Good Mornings: Bar x 6, 115x6x2, 135x6x2, 155x6

squat felt solid. it wasn't anything crazy as far as weight goes. but thats about as crazy as im getting for now. My shrugs are strong. maybe because I have to hold up my wobbly head. Push press feels so good, But I am so weak in that area. My shoulders are pretty big, but not powerful. THIS NEEDS TO CHANGE! now that I'm more into this exercise, I will likely develop more power in the shoulders shortly. Good mornings... yea. my legs always scream for days to follow. they REALLY help build the hammy though.

So at the end of the first week of the new 'routine'. I have 2 more weeks of working out, and the week following that to rest. Hopefully next week I will be able to up my % of 1RM. That's the theory anyway! to build strength and press harder into the schedule as the weeks go on. I'm excited about it. rest fri and sat,  throws on sunday. back at the promise land on monday.

today a bum told me, 'people say money is power, well i aint got no money. but if some guy fashes his cash at me ill choke a motherfucker out and take it... now thats street power!' then he proceeded to call the wee asian fellow behind the counter 'suzan sandy pants'. welcome to lancaster :/

-wooster

Wed. Push day.

working late means hitting the gym late, well later than I usually do. 5pm is peak time and equipment availability can become scarce. one day when I own my own home I would like to have have a nice squat rack and a bench, with a couple of bars and some serious LBS to play with. till then I will dream, and share the germ ridden hippy hole with every other text-o-matic social hour while on the gym floor douche.

total gym time - 66 min
8 min brisk walk to warm up these creaky joints
couple minutes of stretching... and into the sea i go.

Bench press: bar x 10, 115x8, 135x6, 155x6x2. 36reps (super weak spot. but I'm trying!..I WILL improve)
Decline press: 96x8, 146x8, 166x6, 186x6x2. 34reps
Plate Swings: 10xLeft, 10xRight, take a nap then go round 2 same sequence. die. (but I like it)
Shoulder press: bar x 6, 65x6, 95x6, 115x4x2. 26 reps (only available 'station' was a smith type machine that wouldn't go high enough for me to stand press. so i grabbed an adjustable seat and sat 80 degrees and pressed from there. still works, no!? I think it was stricter than a standing press, Because I like to use the legs to push off with a little leverage to get the bar up. From a seated position I didn't have that momentum available to me.)

Muchos Gracias to Del Taco for my post workout meal. Macho chicken burrito with no beans, and 2 classic chicken tacos! and to my room mates dog for not shitting on the floor. and to all the people I've competed against and will continue to do so next season that didn't make it to the gym today or chose not to... IM BRIDGING THE GAP sukkas!

-wooster

training

So I recently received some valuable training help from a friend. Now I"m trying to implement it into a workout routine for the off season in hopes of betting bigger, stronger, and better for Highland Games competition. All constructive criticism is welcome. Mainly i want to keep track of what I"m doing and how far along I am. so here's my quick plan for starters.

4 week program, 3 weeks on 1 week off. 4 days a week and throwing on the weekends, and hopefully during the week sometimes as well.

these reps and sets are what I feel comfortable with. as I increase my adventure into strength training, I'm sure things will change.

Monday: Legs (mainly)
Squats: bar x 10, 135x6, 225x6, 275x6, 295x4 safety bar about hip level puts me pretty close to quads parallel with the floor give or take an inch or so. I squat enough to let the bar gently hit the safety bars then back up.
Incline press: bar x 8, 95x6x2, 115x6x2 (makes me feel week at this lift. I hope to get much stronger in this area)
Good Mornings: 115x6x2, 135x6x2 (feels good)
Shrug: 205x8, 295x8, 385x8, 475x6, 565x3 (i like shrugs!)

Tuesday: Pull-
Seated Rows: 160x6, 190x6, 220x6x2
Snatch: 65x5 warm up, 115x5, 135x5, 155x5, 185x2
Clean: 135x5x2, 185x5x2
Tricep Pulls: 35x8x2, 45x8x2, (with the rope thing from a low point behind the back)
Dead Lifts: 135x5x2, 225x5, 275x5, 315x1 just for fun.

Wednesday: will be a push day consisting of:
Flat bench: which i suck at with a royal passion!
Decline Bench: to lift these titties!
Crunches: to the front and to the sides because I"m a fatty.
Plate swings: with a 25lb plate, 10 to the left x 2, and 10 to the right x 2. hopefully will continue to train me to throw my hips first and help with stones, and has helped with my hammer big time.
Forearm work: for extra grip strength time allotted.

Thursday: repeat of Mondays Leg work, but with shoulder press instead of incline bench, and add high pulls.

ill probably update 4 times a week so i can keep track of my own progress.


now go. fire away and pick me apart.
-wooster.