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Pop's Grindhouse Chronicles


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#1 Pops

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Posted 02 October 2015 - 06:22 PM

Okay...

If you're gonna do it, you might as well jump in with two feet. So here goes...

 

10.5 mile race in the morning, then back to OMOB on Monday for week 3.

 

I've chosen to focus on the "big four" (bench, squat, deadlift & OH press) for now. I'd like to eventually incorporate at least one or two explosive type lifts into my OMOB later down the road.

 

Maxes were 270 on bench, 285 squat, 145 OH press & 315 dead.

 

i'll try to keep this page current & relevant. Looking forward to feedback.

 

Everyone have a great weekend!


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2 Jumper

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Posted 04 October 2015 - 09:10 AM

Great work mate. Good on ya for starting a log.
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Does it hurt? Good. Get it done.

#3 Pops

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Posted 04 October 2015 - 03:00 PM

Well, that race is in the books. Couldn't get my RunKeeper turned off at quite the right time but it shows 10.75 miles at 1hr 24 minutes. Rough math puts it at around 7:48-7:50 mile. Considering the elevation (over 1,200ft) & the Achilles tendinitis, I'm not going to complain.

Thanks to all for the support! Hope everyone has a restful weekend & a good start to the week!
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#4 VidaMD

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Posted 05 October 2015 - 12:28 AM

Dude, that's a hell of a bench! Damn near your squat, nice running too
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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#5 Pops

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Posted 05 October 2015 - 02:08 AM

Thanks Vida. I hope to get back into the 300+ club soon & get those squat & dead numbers up as well. It's about to "get real" with week 3!

While I'm at it, any tips for high pulls? I drew that this week for my compound movement on upper cardio day.

Also, when sprints are given as the metcon, does that refer to a single sprint?

I'll hang up & listen...

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#6 Pops

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Posted 05 October 2015 - 03:54 PM

Week 3 Day 1

Bench

4 working sets x1 rep

80/90/95/100% = 215/245/260/270

270 went up much easier than when I maxed, so that was encouraging!

15 Minute EMOM x2 reps

80% =215

This was a doozy! I definitely wasn't looking for anything to do during the "rest" portion of the minute.

 

Conditioning tonight.


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#7 VidaMD

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Posted 05 October 2015 - 09:01 PM

To answer about sprinting - yes a single sprint.
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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#8 Stu

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Posted 05 October 2015 - 11:59 PM

Well, that race is in the books. Couldn't get my RunKeeper turned off at quite the right time but it shows 10.75 miles at 1hr 24 minutes. Rough math puts it at around 7:48-7:50 mile. Considering the elevation (over 1,200ft) & the Achilles tendinitis, I'm not going to complain.

Thanks to all for the support! Hope everyone has a restful weekend & a good start to the week!

Your running is just plain gnarly ! Hell of a run ! You said the goal was less than 8 ! Hell of a run !


Sua Sponte ! Now Get off my lawn ! :angry:

#9 Pops

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Posted 06 October 2015 - 12:52 AM

Thanks Stu!

Week 3 day 1 conditioning:
AMRAP 15 minutes
Barbell high pull 105#-7 reps
Box jumps 30"-13 reps
Toes2bar-15

5 rounds
Not greatest technique on high pull
Shins still bleed when you hit box
Suck factor: high
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#10 Pops

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Posted 06 October 2015 - 09:44 AM

10.6.15
Week 3 day2
Squat
4 working sets
80/90/95/100% X1 rep
230/260/270/285
Felt frisky & got 300#
(Strength coming back)

EMOM -15 minutes x2reps
80%-230#
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#11 Pops

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Posted 07 October 2015 - 06:12 PM

10.7.15
Week3 day 3
Strict OH press
4 sets X1
80/90/95/100%
115/ 130/140 /145

EMOM x2 reps x15 minutes
80%-115#

No "conditioning" yesterday. Body & mind were spent. Picking it back up this evening.
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#12 Stu

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Posted 07 October 2015 - 10:25 PM

40 " Box jumps !?!? Shiver Me Timbers !

 

Awesome on that 300 !


Sua Sponte ! Now Get off my lawn ! :angry:

#13 Pops

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Posted 08 October 2015 - 01:46 AM

Good grief Stu, you're right...that's embarrassing!! delirious fingers w/o my glasses didn't see the typo!! THIRTY in box jumps!! Thx on the 300, though!! Feels good to see progress this early. Love this program!

10.7.15 conditioning
Week3 day 3
15 min AMRAP
High pull 115#-x6
Hollow rocks-25
Burpees-14

5 rounds
Totals:
30 high pulls
125 hollow rocks
70 burpees

1st time for hollow rocks...wow.
Better form tonight w narrow grip on high pull.

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#14 Vector300

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Posted 08 October 2015 - 12:48 PM

Nice little vicious circuit you did there, love me some high pulls, kudos.
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#15 VidaMD

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Posted 08 October 2015 - 12:55 PM

Pop - how did you like the hollow rocks, I always feel stupid and think I'm doing it wrong?


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#16 Pops

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Posted 08 October 2015 - 03:50 PM

Thanks Vector. I'm learning to like the high pulls. When you do them, do you keep a narrow grip?

 

Vida, it my first time to EVER do them. I 'youtubed' it and went from there. I'm not saying that I would want anybody to SEE me doing them but if the accompanying BURN was any indication, I must've been doing SOMETHING right!! lol!

 

Deadlift day tomorrow...

 

Maybe some short mileage tonight if time permits.


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#17 Vector300

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Posted 08 October 2015 - 06:16 PM

Pops, I think it really depends on how your built. I have short limbs and a long torso so I typically have my hands closer together for most applications. Having said that when I perform high pulls I basically assume a clean-style placement (even use a hook-grip if I'm not going so heavy that I need straps) and pull that way. I just make a mental note to have my elbows higher than my hands. So to me I think a clean without the dip and the turn over at the top. But there's probably more than one way to attack that movemmet. I think some ppl use a close grip because of the famous/infamous sumo-deadlift high pull movement which I don't really recommend.

Ah, deadlift day. Beautiful. Get Sum!
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#18 Pops

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Posted 08 October 2015 - 10:38 PM

Good words V. The first time I did them I kept wanting to roll over. The sumo grip prevented that but it sounds like my focus needs to be on keeping my elbows above the hands.

Good stuff, good share, good community

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#19 Stu

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Posted 09 October 2015 - 12:59 AM

Hey Pops , looking at your other numbers , 40 wasn't a stretch at all . We'll just call it 40 down the road !


Sua Sponte ! Now Get off my lawn ! :angry:

#20 Pops

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Posted 09 October 2015 - 01:51 AM

Stu, the way I scraped my shin on that box, you would've thought it was 40"!

Anyway, had some free time while Mom had homework duty so I tackled those deadlifts tonight!

10.08.15
Week 3 day 4
Deadlift
80/90/95/100% x1rep
255/285/300/315

Felt good & pulled 335! Not much by the standards here, but progress for ol' Pops nonetheless.

EMOM 2repx15 minutes
80% 255#

I'm planning on doing some HIIT crossfit style workouts & focusing on my mileage if my Achilles allows during week 4.

What are some things you guys have focused on or done during week 4?

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts





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