A marathon swimmer lifts so he can swim long A marathon swimmer lifts so he can swim long - Page 5

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Thread: A marathon swimmer lifts so he can swim long

  1. #41
    Join Date
    Mar 2018
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Today starts week 6 of my DL program and week 4 of my OHP program.

    OHP: Technique day again. Work set 2x5 @70#, 4x3 @80#. Easy.
    Squat: Work set was 3x5 @ 217.5#. Back didn't feel up to it, so ratcheted it down to 3x3. Will try 217.5# again on Wed.
    Seated row: 3x8 @125#. Will move up to 130# next Monday.

    No swimming this morning. Had to rush to work. Will swim tomorrow morning.

    Yards this week: 0
    Current 5RMs:
    Squat: 215
    OHP: 90
    DL: 295
    Best song listened to while working out today: What You Want by The Capes

  2. #42
    Join Date
    Mar 2018
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    Good swim this morning, although my arms are dead now. Did the USRPT set, 20x100 goal of 1:38, leaving on 2:00. First failure at 15, an improvement over last week of 3 sets, and failure #2 at 20, an improvement of 2 sets. So looking up!

    Yards this week: 2500
    Current 5RMs:
    Squat: 215
    OHP: 90
    DL: 295
    Best song listened to while writing this: Do I Wanna Know? by The Arctic Monkeys

  3. #43
    Join Date
    Mar 2018
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    81

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    Good lifting day yesterday. Had an OHP 1RM attempt programmed, so didn't swim in the morning. Wanted all my energy for the OHP!

    Squat: Very happily did my 217.5# 3x5!
    OHP: Did a short warm-up, 45x10, 65x3, 85x1. Then attempted 1RM for 105#. Success! Heavy though, so waited 5 minutes till 110# attempt. Ho. Lee. Crap. That was going nowhere. I think I made it 3 inches and it stalled. And silly me I was day dreaming how cool it would be to attempt 115# with a 35# on each side! Maybe in 4 weeks when I attempt this again.
    Cuban press: Did this with 9# dumbbells. 3x6.
    LPD: So here's the thing. All this time, when I needed to move up 5# I'd put that extra weight thing on top of the stack and lift. For this I was going for 130. (The stack is 120, then 135). I grabbed the usual extra weight I'd been using and looked for another one. Found it and when I grabbed it, realized it was smaller than the one I'd been using. I looked at the one I'm used to, and what do you know but it is an extra 7.5# and not 5#. Well dammit, now all my math is messed up. Regardless, I did 4x8 at 132.5#. Next time will be 135. (The place I lift at only has one 5# and one 7.5#.)
    db front raise: 3x8 with 10# dumbbells. There's no 12# db's and the 15# were too heavy.

    Yards this week: 2500
    Current bests:
    Squat: 217.5 (5RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while writing this: Mettavolution by Rodrigo y Gabriella

  4. #44
    Join Date
    Mar 2018
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    81

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    Had a good swim yesterday morning. Did 3000 broken up as 500, 1000, 1500. Nice pace and quickly done.

    Today was DL day. Gym was not too crowded.

    OHP: 3x3 @65#
    Squat: Programmed for 3x5 @220# but could only do 3x3. Will try again Monday.
    DL: 5x3 @235#. Easy. When am I gonna learn to remove my wedding ring before DLing?! Ouch.

    Yards this week: 5500
    Current bests:
    Squat: 220 (3RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while writing this: Holland, 1945 by Neutral Milk Hotel

  5. #45
    Join Date
    Mar 2018
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    OHP: 5x3 @73.5# and 1x5 @84#.
    Squat: Same program. First set knew was only gonna do 3 reps, so instead of doing 3x3 like Saturday, I did 5x3 @220#
    Seated row: 3x8 @ 132.5# for the same reason as I mentioned above on March 22nd.

    Yards this week: 0
    Current bests:
    Squat: 220 (3RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while writing this: everything by Neutral Milk Hotel because I'm obsessed right now.

  6. #46
    Join Date
    Mar 2018
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    Good swim this morning, back at the USRPT, with goal of 1:37 per 100 leaving every 2:00. Did fine till #13 which I failed by one second. Then good again till #18, also by one second. Maybe I'll move this to 1:36 next week.

    Yards this week: 2600
    Current bests:
    Squat: 220 (3RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while writing this: Baba O'Riley by The Who.

  7. #47
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    Mar 2018
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    Squat: Managed 3x4 reps @220#. Moving on up.
    OHP: Main sets were 1x5 @73.5#, 1x5 @84#, then 1x max (aim for 5) of 89.25#. Managed the 5!
    Bradford press: First time doing this, so used the 30# "barbell" for 3x8.
    LPD: 4x8 @135#
    Seated db clean & jerk: 3x8 with 20# db.

    All new stuff after the OHP. Except for the LPD.

    Yards this week: 2600
    Current bests:
    Squat: 220 (4RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while writing this: Young Folks by Peter Bjorn and John.

  8. #48
    Join Date
    Mar 2018
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    On Thursday did a great swim using my CSS of 1:48 per 100 for a 1000.

    Friday I had family in town, through yesterday, so skipped. But went to the gym today.

    OHP: 6x3 @84# then 1x1 @ 89.25#.
    Squat: Main set was 3x5 @220#. And did it, finally!
    DL: I should have done this on Friday. Did it today: 5x1 @250#. No worries about overdoing the DL this week as this week I'm sked to no DL and just do back extensions.

    Yards this week: 2400
    Current bests:
    Squat: 220 (5RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best song listened to while lifting: Ode to Boy by Yaz.

  9. #49
    Join Date
    Mar 2018
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    81

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    Didn't do much during the week, as I had the honor of seeing my daughter and 504 of her closest friends graduate Army basic training! If you want to experience all that is great about America, the beauty, strength, and awesomeness that is America, go to a basic training graduation. My daughter her fellow soldiers represented 47 states and 31 foreign countries, speaking 38 languages, 22 soldiers had associate degrees, 60 bachelors, 8 had a masters and one a doctorate. All ready to defend the United States against all enemies, foreign and domestic. It was an awesome experience and I was so lucky to be able to go!

    But that meant I hadn't worked out since Monday. So Saturday I did my usual Wednesday workout (OHP heavy). I didn't bother with micro-plates (they're all at work anyway) so moved up in squat!

    Squat: Programmed for 222.5 but put 225 on the bar anyway. It was rough, and my form on the last rep of each set sucked, but I did push it up. 3x3 @ 225#
    OHP: 1x3 @ 85#, 1x3 @ 90# and 1xmax (aim for 3) @ 95#. Managed the 3 @ 95# and no more.
    Bradford press: 3x6 @ 40#
    LPD: 4x8 @ 135#
    Seated db clean & jerk: 3x8 with 20# db

    If I had done this on Wednesday, my Friday would have been OHP for some reps, squat @ 225# again and then some back extensions or good mornings as this is an off week for DL. Traveling yet again next Friday-Monday, then again Wed-Sat so will see where I can find to work out.

    Yards this week: 2400
    Current bests:
    Squat: 225 (3RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best thing seen this week: My daughter and her company entering the field on Family Day.

  10. #50
    Join Date
    Mar 2018
    Posts
    81

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    starting strength coach development program
    OHP: 5x3 @85#, 2x1 @90#
    Squat: 225# 5x3!
    Seated row: 3x8 @135#

    Felt good although the last few reps of sets 4 and 5 in the squat were fugly.

    Yards this week: 0
    Current bests:
    Squat: 225 (3RM)
    OHP: 105 (1RM)
    DL: 325 (1RM)
    Best thing heard today: Cynthia Erivo singing.

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