34 Year Old Male
5'8" ~180lbs
Goal - I just want to get as strong as i can and have the conditioning to apply that strength as often as i want, whenever i want and for as long as i want. I have no immediate goals, just want to stick with it and see how far i can take it between now and the rest of my life!
I lift raw (except chalk). Take no supplements, drugs etc. Get all of my nutrients from real food.
I use only free weights including barbells/dumbells/kettlebells and odd objects of all kinds ranging from sandbags, to stones, to sleds, to wheel-barrels, to my car and everything else i can think of.
Any way, i will post here as often as i can remember to and look forward to comments anyone might have in the journal dicussion area.
-Hoister
Hoister Log
Moderators: Ironman, Jungledoc, ianjay, stuward
April 29/06 workout
(Afternoon ~1pm)
Weighted approximately 177 lbs.
(Bent) Stiff legged deads:
2x ea. - 120, 170, 220, 270 lbs (rest long enough to add plates)
1x ea. - 270, 270, 270, 270, 270 lbs (30sec between ea)
Bottom Position Squats (butt to ankles – slow, controlled throughout):
5x ea. – 120, 170, 220, 170, 170, 170, 170 lbs
(rest = long enough to add plates or 30 sec between similar wts)
Parallel Depth Bottom Position Squats
(Done explosively with rise up onto toes – aka thrusters without presses)
1x 120, 140, 160, 180, 200, 220
(Attempted 270 after 1 minute rest but legs felt like rubber. Called it quits there).
Legs feel thoroughly worked and “rubbery”.
Pleased with volume. Want to work the power clean and push press for reps tomorrow. Hope volume will allow adequate recovery for evening session tomorrow.
Condition feels good – not gassed.
Total workout = <20 minutes.
(Afternoon ~1pm)
Weighted approximately 177 lbs.
(Bent) Stiff legged deads:
2x ea. - 120, 170, 220, 270 lbs (rest long enough to add plates)
1x ea. - 270, 270, 270, 270, 270 lbs (30sec between ea)
Bottom Position Squats (butt to ankles – slow, controlled throughout):
5x ea. – 120, 170, 220, 170, 170, 170, 170 lbs
(rest = long enough to add plates or 30 sec between similar wts)
Parallel Depth Bottom Position Squats
(Done explosively with rise up onto toes – aka thrusters without presses)
1x 120, 140, 160, 180, 200, 220
(Attempted 270 after 1 minute rest but legs felt like rubber. Called it quits there).
Legs feel thoroughly worked and “rubbery”.
Pleased with volume. Want to work the power clean and push press for reps tomorrow. Hope volume will allow adequate recovery for evening session tomorrow.
Condition feels good – not gassed.
Total workout = <20 minutes.
May 1/06 workout:
1s 10r 70lb Military Press (strict - heels together - no leg drive)
1s 3r 75lb Military Press (strict - heels together - no leg drive)
1s 3r 80lb Military Press (strict - heels together - no leg drive)
1s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Vertical Row (strict - heels together - no leg drive)
5s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Vertical Row (strict - heels together - no leg drive)
1s 5r 85lb Clean and Press from hang (stict - heels together - no leg drive)
1s 5r 70lb Clean and Press from hang (stict - heels together - no leg drive)
Shoulder width grip used throughout - 2" barbell used. Smooth, controlled pace for each rep (moderate tempo).
30 second rest between sets.
~25 minutes total workout. Pleased with volume and conditioning throughout.
1s 10r 70lb Military Press (strict - heels together - no leg drive)
1s 3r 75lb Military Press (strict - heels together - no leg drive)
1s 3r 80lb Military Press (strict - heels together - no leg drive)
1s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Vertical Row (strict - heels together - no leg drive)
5s 3r 85lb Military Press (strict - heels together - no leg drive)
5s 3r 85lb Vertical Row (strict - heels together - no leg drive)
1s 5r 85lb Clean and Press from hang (stict - heels together - no leg drive)
1s 5r 70lb Clean and Press from hang (stict - heels together - no leg drive)
Shoulder width grip used throughout - 2" barbell used. Smooth, controlled pace for each rep (moderate tempo).
30 second rest between sets.
~25 minutes total workout. Pleased with volume and conditioning throughout.
May 5/06 workout
(Another quicky):
pyscho circuit plus some singles for giggles:
1s 10r 80lb power snatch - 2" barbell
1s 10r 80lb clean and press - 2" barbell
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 6r 20lb medicine ball thruster throws
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 10r 45lb kettlebell swings each hand
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 1min all out brawl on heavy bag
(total 9 minutes)
2 min rest / 1Litre of water
1s 1r 120lb pwr clean and push press
1s 1r 125lb pwr clean and push press
1s 1r 130lb pwr clean and push press
1s 1r 135lb pwr clean and push press
1s 1r 140lb pwr clean and push press
1s 1r 135lb pwr clean and push press
1s 1r 130lb pwr clean and push press
1s 1r 125lb pwr clean and push press
1s 1r 120lb pwr clean and push press
(total 3 minutes)
Lay on floor and curse myself.
GOOD fun.
(Another quicky):
pyscho circuit plus some singles for giggles:
1s 10r 80lb power snatch - 2" barbell
1s 10r 80lb clean and press - 2" barbell
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 6r 20lb medicine ball thruster throws
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 10r 45lb kettlebell swings each hand
1s 3r 120lb pwr clean and push press
1s 3r 60lb shoulder sandbag each shoulder
1s 1min all out brawl on heavy bag
(total 9 minutes)
2 min rest / 1Litre of water
1s 1r 120lb pwr clean and push press
1s 1r 125lb pwr clean and push press
1s 1r 130lb pwr clean and push press
1s 1r 135lb pwr clean and push press
1s 1r 140lb pwr clean and push press
1s 1r 135lb pwr clean and push press
1s 1r 130lb pwr clean and push press
1s 1r 125lb pwr clean and push press
1s 1r 120lb pwr clean and push press
(total 3 minutes)
Lay on floor and curse myself.
GOOD fun.
May 6/06 workout:
Felt like trying to max out on deadlifts and see where it takes me:
warmup:
3 reps each:
-snatch grip hi pulls to chin @ 120, 170, 190, 200
-explosive deads with shrugs @ 200, 220, 220, 230, 240
Singles each:
-sldl @ 170, 200, 220, 250, 270, 270
-sldl on 4" block @ 170, 200, 220, 250, 250
4 or 5 minute rest.
Singles each:
-hand and thigh lift (~1/4 deadlift) @ 300, 350, 370, 390, 415, 450, 500, 550
-full dead lift with cambered bar @ 300, 350, 400, 450, 475, 500.
Woo Hoo! 500 is a new pr for me!
I am absolutely fried now. Whole body has been worked - even my ear lobes hurt.
This calls for steak, potatos and a litre of milk.
Felt like trying to max out on deadlifts and see where it takes me:
warmup:
3 reps each:
-snatch grip hi pulls to chin @ 120, 170, 190, 200
-explosive deads with shrugs @ 200, 220, 220, 230, 240
Singles each:
-sldl @ 170, 200, 220, 250, 270, 270
-sldl on 4" block @ 170, 200, 220, 250, 250
4 or 5 minute rest.
Singles each:
-hand and thigh lift (~1/4 deadlift) @ 300, 350, 370, 390, 415, 450, 500, 550
-full dead lift with cambered bar @ 300, 350, 400, 450, 475, 500.
Woo Hoo! 500 is a new pr for me!
I am absolutely fried now. Whole body has been worked - even my ear lobes hurt.
This calls for steak, potatos and a litre of milk.
May 10/06 workout:
6 x 80# 2” barbell – Bent row / overhead press / squat
6 x 45# dumbbell 1 arm – power clean and press / power snatch / bent rows (each hand)
4 x 1 arm dead lift using 45# kettlebell (while also holding 45# dumbbell overhead with other hand) each hand
3 x 65# dumbbell 1 arm – power clean and push press (each hand)
3 x 65# dumbbell 1 arm – power snatch (each hand)
3 x 120# barbell power clean and press
3 x 60# sandbag – clean + squat (each shoulder)
1 x 65# dumbbell 1 arm – power clean and push press (each hand)
1 x 65# dumbbell 1 arm – snatch (each hand)
3 x 120# barbell – front squat
140# power clean and push press & 65# dumbbell 1 arm power snatch (each hand) (x3)
~15min total workout.
6 x 80# 2” barbell – Bent row / overhead press / squat
6 x 45# dumbbell 1 arm – power clean and press / power snatch / bent rows (each hand)
4 x 1 arm dead lift using 45# kettlebell (while also holding 45# dumbbell overhead with other hand) each hand
3 x 65# dumbbell 1 arm – power clean and push press (each hand)
3 x 65# dumbbell 1 arm – power snatch (each hand)
3 x 120# barbell power clean and press
3 x 60# sandbag – clean + squat (each shoulder)
1 x 65# dumbbell 1 arm – power clean and push press (each hand)
1 x 65# dumbbell 1 arm – snatch (each hand)
3 x 120# barbell – front squat
140# power clean and push press & 65# dumbbell 1 arm power snatch (each hand) (x3)
~15min total workout.
May 13/06 workout:
1s 5r 45lb dumbell 1 arm snatch (L&R)
1s 5r 45lb dumbell 1 arm snatch (L&R)
1s 1r 65lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 70lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 75lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 75lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
L&R reps done back to back / 30sec max rest between sets
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
30sec max rest between sets
1s 5r 45lb dumbell 1 arm snatch (L&R)
1s 5r 45lb dumbell 1 arm snatch (L&R)
1s 1r 65lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 70lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 75lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
1s 1r 75lb dumbell 1 arm snatch, 1 arm clean and press (L&R)
L&R reps done back to back / 30sec max rest between sets
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
1s 1r 140lb barbell power clean and push press
30sec max rest between sets
May 15/06 Workout
1s 8r 70lb overhead press + back squat + bent row with 2" barbell
1s 3r 70lb clean grip muscle snatch with 2" barbell
1s 3r 90lb clean grip muscle snatch with 2" barbell
1s 3r 100lb clean grip muscle snatch with 2" barbell
1s 6r 100lb clean and military press with 2" barbell
7s 3r 110lb clean and military press with 2" barbell (20 sec between sets of 3)
Total workout = ~18min
1s 8r 70lb overhead press + back squat + bent row with 2" barbell
1s 3r 70lb clean grip muscle snatch with 2" barbell
1s 3r 90lb clean grip muscle snatch with 2" barbell
1s 3r 100lb clean grip muscle snatch with 2" barbell
1s 6r 100lb clean and military press with 2" barbell
7s 3r 110lb clean and military press with 2" barbell (20 sec between sets of 3)
Total workout = ~18min
May 17/06 workout:
Warmup:
1s 6r 45lb curls
1s 6r 45lb vert row
1s 6r 45lb overhead press
1s 6r 45lb front squats
30 seconds rest
1s 10r 70lb muscle snatch from hang 2' barbell
1s 10r 70lb overhead press 2" barbell
1s 10r 120lb deadlift regular barbell straight grip
1s 1minute (25 strides) rowing machine
30 seconds rest
1s 10r 70lb muscle snatch from hang 2' barbell
1s 10r 70lb overhead press 2" barbell
1s 10r 120lb deadlift regular barbell straight grip
1s 2minute (50 strides) rowing machine
30 seconds rest
1s 5r 120lb power clean and press
1s 10 strides rowing machine
30 seconds rest
1s 4r 125lb power clean and press
1s 10strides rowing machine
30 seconds rest
1s 3r 130lb power clean and press
1s 10 strides rowing machine
30 seconds rest
1s 2r 135lb power clean and press
1s 10strides rowing machine
30 seconds rest
1s 1r 140lb power clean and press
1s 50strides rowing machine
Warmup:
1s 6r 45lb curls
1s 6r 45lb vert row
1s 6r 45lb overhead press
1s 6r 45lb front squats
30 seconds rest
1s 10r 70lb muscle snatch from hang 2' barbell
1s 10r 70lb overhead press 2" barbell
1s 10r 120lb deadlift regular barbell straight grip
1s 1minute (25 strides) rowing machine
30 seconds rest
1s 10r 70lb muscle snatch from hang 2' barbell
1s 10r 70lb overhead press 2" barbell
1s 10r 120lb deadlift regular barbell straight grip
1s 2minute (50 strides) rowing machine
30 seconds rest
1s 5r 120lb power clean and press
1s 10 strides rowing machine
30 seconds rest
1s 4r 125lb power clean and press
1s 10strides rowing machine
30 seconds rest
1s 3r 130lb power clean and press
1s 10 strides rowing machine
30 seconds rest
1s 2r 135lb power clean and press
1s 10strides rowing machine
30 seconds rest
1s 1r 140lb power clean and press
1s 50strides rowing machine
May 20/06 workout:
warm-up: 70lb 2" barbell
Vertical row into overhead press X 8
Back squat X 8
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 1r 120lb Power Clean and push press
1s 1r 140lb Power Clean and push press
1s 1r 145lb Power Clean and push press
1s 1r 150lb Power Clean and push press
1s 1r 155lb Power Clean and push press
No rest between sets/movements
warm-up: 70lb 2" barbell
Vertical row into overhead press X 8
Back squat X 8
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 3r 120lb Power Clean and Press narrow grip (shoulder width)
1s 25 strides Rower Rows
1s 1r 120lb Power Clean and push press
1s 1r 140lb Power Clean and push press
1s 1r 145lb Power Clean and push press
1s 1r 150lb Power Clean and push press
1s 1r 155lb Power Clean and push press
No rest between sets/movements
may 25/06 workout
(started workout late - 7pm - didn't feel like working out,
very tired, stressed and splitting headache).
1s 5r 45lb dumbell clean and press
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 5r 115lb barbell power clean from hang
1s 3r 115lb barbell thrusters
1s 5r 115lb barbell power clean from hang
1s 3r 115lb barbell thrusters
1s 3r 115lb barbell front squat
1s 3r 115lb barbell back squat
1s 3r 115lb barbell front squat
1s 3r 115lb barbell back squat
1s 10r 70lb 2" barbell muscle snatch
1s 25r rower rows
(no rest between each movement)
In better mood after workout! Ran out of gas, wanted to do 160lb
sandbag carries, but couldn't hold bag in bear hug!
(started workout late - 7pm - didn't feel like working out,
very tired, stressed and splitting headache).
1s 5r 45lb dumbell clean and press
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 3r 130lb barbell power clean and push press
1s 25r rower rows
1s 5r 115lb barbell power clean from hang
1s 3r 115lb barbell thrusters
1s 5r 115lb barbell power clean from hang
1s 3r 115lb barbell thrusters
1s 3r 115lb barbell front squat
1s 3r 115lb barbell back squat
1s 3r 115lb barbell front squat
1s 3r 115lb barbell back squat
1s 10r 70lb 2" barbell muscle snatch
1s 25r rower rows
(no rest between each movement)
In better mood after workout! Ran out of gas, wanted to do 160lb
sandbag carries, but couldn't hold bag in bear hug!