Root gets strong AND healthy

[cutlet#]

Don't we all, don't we all...

Those are some fine goals. Wishing you the best.

EDIT: I've found EMOM stuff and Clean & Press to be good hybrid S/C movements. Might fit with what you're going for as well.

Thanks udz. Best to you too. And get training!

I've liked doing PCs EMOM in the past, and will probably continue with it. Problem is I can't even come close to pressing what I can clean, so I have to learn how to jerk (insert joke here), or lower the weight and up the reps. But then I'm moving towards crossfit territory....

[manveer]

Looking back at my old log, I trained 20 rep squats for a very short time and got to 200x20, which at the time I reported was "not too bad." Plus, I was doing it after my work sets. A long way from 315x20 of course.

I'm sure you can do it. It just sounds awful. I rarely do sets of more than 5, though.

You are pretty tall to be a 220. I was hoping we could face off in the <275 class next year. I understand not wanting to be over 242 though, in terms of general health.

[MarthaF]

Here's to Root getting strong and healthy in 2016!

I love your goals. Definitely rooting for you to achieve them. And the list of things you're going to change seems like it will definitely get there as long as you're consistent.

[Chebass88]

Good luck on the 315x20! Sets of 20 are fantastic. Three minutes of work, and you're done squatting for a couple days. And you are definitely reminded that you possess a working set of lungs!

It helps if you can have some folks to yell for you and help with counting. They are much easier when other folks are around, instead of trying them yourself in an empty gym.

Lastly - read Gilchrest's log about the overwarmup. These help with higher rep squats, especially if there is a large gap between the high number & the set of 20.

Get it done!

[cutlet#]

First run at KUA starts tonight. Starting with *very* conservative 1RMs:

Week 1 Week 2 Week 3
1RM Workset 4x4 Workset 4x4 Workset 4x4
Press 155 124 108.5 139.5 113.5 144.5 118.5
Squat 365 292 255.5 328.5 265.5 338.5 275.5
Bench 225 180 157.5 202.5 162.5 207.5 167.5
Deadz 445 356 311.5 400.5 321.5 410.5 331.5

ETA: yeah, the formatting isn't pretty. Looks better in my spreadsheet.

[cutlet#]

1/4/2015 - KUA Week 1 - Press

Press
125x5
110x4x4

Pullups
3x5

DBOHP
35x3x8

Hang Cleans
95x2x5
115x1x5

DB Curls
25x3x10

Trap bar shrugs
155x3x15

[cutlet#]

1/5/2016 - KUA - Cycle 1 - Week 1 - Squat

LBBS
295x5
255x4x4

Lots of farts.

PC
135x5x3

Did these on the 2 minute mark, so it was basically 5 rounds of 20s/100s. Pretty easy weight though. Not really sure if I want to use these for conditioning/HIIT work. Though I'm not really sure what else would be suitable to do in my oly shoes. Anybody every do farmer walks in their oly shoes?

[cutlet#]

I wear my chucks for those. I walk on sidewalks, though, and I pretend they have some ankle protection.

Chucks would be my first choice for carries. Do you wear them for the prowler too? Seems like sneakers might actually be better for that.

[cutlet#]

I'm a little leery of biking at this point. I got trolled hard by an actual bike this summer. Made my knee feel very ungood.

[cutlet#]

1/7/2016 - KUA Cycle 1 - Week 1 - Bench

Weight: 240

BP
180x12
155x4x4

Chins
3x5

Tried rings and hammer grip, and both irritated my elbow. Nerds.

DBOHP
35x8,8,9

I like these.

Face pulls
60x3x8

Curls
25x10,8,8

Assault Bike
Just did 10 minutes and 2.5 miles. The first couple minutes were spent trying to find the right position. No matter how I set it up, I feel like I'm sliding off the front of the saddle. Except when I sit up and don't do the arm thing. Allen, did you find a comfortable position?

Did not bother my knees at all, BTW. This is good news.