My ramblings, the endless journey

oh, no.. wasn't calling BS at all.  i respect you and trust you aren't lying.  i was just geniunely interested in seeing how you deadlift and clean.  i'm fairly new to both of those exercises.. so the more I watch and read, the more i learn.

thanks for the compliment though.

My name is FOX.... and I approve this message.

I'd also like to see you post some videos, but only because I want to ogle.

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain

I was just bustin' your balls Mr. fox, thanks for saying you respect me though. And I do really need people to look at them for my own safty. Your's was a helpful nudge...

I'd also like to see you post some videos, but only because I want to ogle.

ohhh baby!!!

I have long bird DOWN! Now I have 6 months to refine it, and 5 elelments (mostly memorised, I have done it a bunch, It is a hard one to remember). I also will learn the first side of snake/tiger but will test on it a full year from now.

It is now important to really work on refining the moves, refineing the mvements stances and postures. Flow, tempo, flexibility power, and  proper kicking  and punching.

So I can work on my sparring, go to free spar and have a long slow build up working twords my next test.

Great job hardway!

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Overhead Squats 3x 15:47 lbs x 15
Bench press/: 3x15 25 lbs x 15

Romanian deadlift 3x15 87lbs X 15

pull ups 3 x8 full negatives, one leg push to get up (not kipping, I would hit my head on the ceiling but close to what I do)

overhead squats getting hard again, at 47 lbs. Theys a biatch

EDIT: overhead squats were actually 47 acording to my paper journal, missrecorded here misstakenly, as 42.

Makes sense since when  was writing this I kept thinking I knew my squats were hard, but 42 shouldn't have been that hard.

I thought you said in another thread you put up 45-50s on bench. How many reps is that for?

Oh, and did you see I failed at 180 yesterday? BAH!

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I do. Currently benching 2 x 's a week.

One day light (I dropped all my weights where I left off before break by 10 pounds so I am just shy of my highest numbers) 3 x 15. Left off with 30's, and I have been stuck there quite honestly for farrrr to long, max with 30's x 2 x16 1x 17.

I am trying not to go to heavy at the on set, which is a tendency I have, trying to be conservative, so I won't stall out week 3 .

My heavy day, yes 45 @ 3 X 5 (where I left off before vacation, did 40's last week), my best was 50's X 2. It is all in my journal here, if you go backwards in time.

Yea I saw your miss, I am still worried you are going to surpass me any day now. You possibly missed because of the rack pulls the day before?????

I think I have a pshcological block, 200 + just seem sooo freekin heavy, same with my heavy bench days...

Oh snap I just realised I forgot to put in my negitive pull ups, for yesterday, to the edit I go.

Oh okay I see with the bench. I knew you were doing different rep counts but I hadn't read enough back to get it.

Yea I had a lot of blocks yesterday. I'm going to give it a go again monday or tuesday and we'll see if I can get up 180-185.

You picked up 197x5. 202 is lightweight baby! Nothing but a peanut!

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Kung fu friday, worked on my new forms, we had new warm ups or mied warm ups.

I had a very good spar partner, one I haven't ahd but always wanted. An 8/ 9 year student he was very good at teaching me the paterens, and worked me hard.

We had about 10 minutes of free spar at the end, yikes!! One of our best free sper guys was watching my fighting with the 8/9 year, and was giving me tips on how to improve, I felt really awkward, unconfortable, unsure and the like (it is like playing chess with a grand master, you KKNOW that no matter what you try to do they will counter it w/out thinking, and can counter it in like 100 different ways). HOWEVER, when we were all done, my partner said, I just want you to know YOU HELD YOUR OWN!, I didn't really hold back with you and you took it no problem. I responded thak you for saying that, I know it is not quite true, you certainly held back, but if you didn't need to hold back as much as you thought you would need to, I'll take the compliment! Well the guy who was watching, responded NO I WATCHED, YOu DID really, really, well, he wasn't BSing you! And then he gave me all sorts of dirty street fighting techniques, or should I say really world street fight scenerio tips.




SATURDAY
Front squat 5x3 107 lbs X 3

Bench press: 3x5 45 lb dumbbells x 5 1st 2,  x 6 last set

Power clean: 5x3 92 lbs x 3

Chin ups: 3 to failure 2 chins 7 neg 1st set , second 1 chin 6 negs, third set 0 chins 6 negs, actually fell from my bar.... I am tring to squeeze moe work from each one, so my assist to get up is getting harder. 

Damn woman you can front squat 100+lbs?! You're killing me hardway, you're killing me..

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Clean and press 5x3 82lbs x3

AIN'T  NOTHING BUT A PEANUT!!!!!!!!!!!!!!!!!!!!!!!!

Deadlift: 1x5 ramped up 132 lbs x5, 152 lbs X5, 162lbs x 5, 182 X 5 working set 202 x5 PB!!!!

Rows: 3x8 82 lbs X 9 82 X 9 82 X 8

ORIGINAL: rippedchick

Damn woman you can front squat 100+lbs?! You're killing me hardway, you're killing me..

Yeah, the hardest part is not the squat it's the clean to get the 107 in place, 112 is the plan for next week. Yikes!

ORIGINAL: thehardway

Clean and press 5x3 82lbs x3

AIN'T  NOTHING BUT A PEANUT!!!!!!!!!!!!!!!!!!!!!!!!

Deadlift: 1x5 ramped up 132 lbs x5, 152 lbs X5, 162lbs x 5, 182 X 5 working set 202 x5 PB!!!!

Rows: 3x8 82 lbs X 9 82 X 9 82 X 8

Gahdamm you woman!! I go and pull 185 all proud of myself and come here to read this bullcrap! wtf! I'm still coming for you! Race to 225?

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I knew you had it at 180 -185, it wasn't a question in my mind.

Your on ripped, I should be there (227) in 5 weeks, how bout you?

Kung fu last night was interesting, Very crowded, and we form sparred, I had a new old student to work with, she used to go and then woved away, and is back now, she is very good, we did a number of set spars I knew, and then we practiced belt take downs, and proper falling, fun.

One more thing started taking ZMA in the interest of getting better sleep, (I m not at all a supliment girl), I must say the last 2 nights rest were very deep and rejuvinating. But we shall see. I bought a 2 months suppley, so I will take it that long and then evalute wheter therre has been any improvment to my recovery, lord knows I need some.

Damn 5 weeks? You're on lady!

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Overhead Squats 3x 15:52 lbs x 15

Bench press/: 3x15 30 lbs x 15

Romanian deadlift 3x15 92lbs X 15

pull ups 3 x8 full negatives, one leg push to get up (one of those was by 9)

I realized my last record here of overhead squat day, my numbers were recorded wrong wasn't 42 it was 47, I have changed it.

I did a better job on them this time around, butt out further, and bar over scapula, I am still a little gun shy about that, but I did allow it further back then mentally i feel comfortable however physically that felt MUCH better.

Oh my f*cking God, I am going to fight night, I will not puss out or be embarrassed, I will suck it up and feel stupid, and ruin someone else's good time, by making them teach me to open spar for real, I will go, early I will go early, I will fight tonight, I will fight.. I will never be any good at it if I don't start doing this regularly, I have to go.....

ORIGINAL: rippedchick

Damn 5 weeks? You're on lady!

Ideal projection, verses reality, If I hit that in 5 weeks really I will probalbly drop dead from surprise.

Sadly, both of you are deadlifting more than I am currently >.>

I'm pretty close though, haha.

ORIGINAL: thehardway

ORIGINAL: rippedchick

Damn 5 weeks? You're on lady!

Ideal projection, verses reality, If I hit that in 5 weeks really I will probalbly drop dead from surprise.

What's your routine? Do you have the whole thing written out anywhere?

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ORIGINAL: rippedchick

ORIGINAL: thehardway

ORIGINAL: rippedchick

Damn 5 weeks? You're on lady!

Ideal projection, verses reality, If I hit that in 5 weeks really I will probalbly drop dead from surprise.

What's your routine? Do you have the whole thing written out anywhere?

Total bare bones routine, Coldfire put it together for me, using exercises that I wanted to do with the varying rep ranges. I have done one cycle already (8 weeks )

I have been managing to up the weight on most of the big lifts,  every week  consistantly, the only stall I had was  when I reevaluted my power clean form , I had many bad habbits to break out of so dropped a lot of weight and started over.

I am just at the point where I left off some lifts a little higher, I hope to keep adding weight weekly, but it is a big we shall see. After this cycle, I will change it around.

Day 1:

Front squat 5x3
Bench press: 3x5
Power clean: 5x3
Chin ups: 3 to failure

Day 2:

Clean and press 5x3
Deadlift: 1x5
Rows: 3x8

Day 3:

Overhead squats 3x15
Bench press: 3x15
Romanian deadlift 3x15
Pull ups: 3 to failure


On to fight night I went, Ouchie!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I had 1 fight it lasted 40 minutes, I am totally beat up, my arms are bruised, I have a welt on my thigh. I fought with Ray, he is our best free spar guy, he was great, he forced me to attack, I had a really hard time with that, I am much better at respnding, rather than attacking. So I had a very good teacher, he forced me to do what I was least comfortable with.
And then forms class, oh man, I couldn't get into snake stance on the one side because of the welt on my thigh, the whole thigh was a big charley horse.

Then I had Hunter as a form spar partner, any other day it would have been great, he really is physical, and hard hitter, any other time, but i was so beat up, and we kept having to do monkey, which involves catching grabbing the wrist, and my wrist were sooooooo beat up from blocking in free spar that, OMFG it hurt bad every time.  I had to suck it up, (I was terrified he would kick my welt), otherwise he wouldn't hit me hard again, another time. Really liked the way Hunter form sparred.

Friday Kung Fu... My welts and other various sore spots, continued to plauge me through out class. You know its bad when little Jackie grabing and blocks causd me to wince, but we had a great spar, and I learn with her. She and I are got very competitve with our fighting, which makes it an extra blast, and I perform best when pushed and challanged.

SATURDAY

I tried to make a video of my front squats and cleans, It was worse than I though!!!! I can't even tell you all the things  I saw wrong with both of them. Too add insult to injury, in the attempt to take a good video, one, where my form was at least decent (my best ones, the one that looks closest to correct, one worthy of posting,), I did 7 sets of front squats, and 7 sets of cleans, the good ones either i was half out of the shot,
or in the case of the front squats The clean was just terrible, even if the squats warranted reviewing... I was just outright exhausted, skipped. OH yeah and the other thing, to get myself in the shot, I had the camera vertically, and guess what I can't flip the image, so even if i was to post a couple videos or two, I am f'in sideways!!!!

Front squat 7x 3 112 lbs X 3

Bench press: 3x5 45 lb dumbbells x 5 1st 2, x 4 second x 6 last, those squats killed me

Power clean:7x3 97 lbs x 3

Chin ups:I was all out toast and skipped them entirety. Lousy slacker, but i didn't have it in me, also my bruising around my wrist severely affected my grip, plus side most of the bruising has gone down now.

ZMA update, I can't believe it... this sh*t is helping me. I seriously feel refreshed and well rested, ever morning. I got up for work today at 5:30 and was not upset. I really think I am onto something, the lethargy I have felt for the past few years, and I mean YEARS is gone??

I mean it is still to soon to say f this is the magic bean, but both my Bf and I agree, something has DRASTICALLY changed, as far as my sleeping, and energy, and ability to wake up in the morning.

Clean and press 5x3 87lbs x3


Deadlift: 1x5 ramped up 137 lbs x5, 157 lbs X5, 177 lbs x 5, 187 X 5 working set 207 x5 PB!!!!

Rows: 3x8 87  x 8

Bad form on Deads at 207, hopes of increasing next week are dwindeling, but not lost entirely

Plus side clean and press this week is also a personal best for me

You bastard.

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ORIGINAL: rippedchick

You bastard.

What?? I didn't kill Kenny....

The Fu last night was fun and totally uneventful, I breezed though the first 3 set spars, adn the last 2 combos, were totally new so I began working on them.



HEY YOU GUUUYSSSS!!!

critque my front squat and powercleans please.

http://www.discussbodybuilding.com/Hardways_vids_fornt_squat_and_power_clean/m_414194/tm.htm

Overhead Squats 3x 15:57 lbs x 15 first two I jumped the increase gun, I only got in 7 of the last set, I just flat out FAILED! so I did an extra 15 at 47

Bench press/: 3x15 31 lbs x 15 (added an extra set of collars to each dumbbell, they are 1/2 pound each, so I am going to try the mirco loading on my bench, it needs to go up damnit. I have let my bench stall for far too long, bad habit, and evey body asks me what my bench is, and it is by far my worst lift.

Romanian deadlift 3x15 97lbs X 15 goddamn they make me wanna puke, with higher reps.

pull ups 3 x8  fistr set x 9 full negatives, one leg push to get up (not kipping, I would hit my head on the ceiling but close to what I do)

Thursday Fu, went to fight night, only 1 small fight and only a couple of welts. I was more aggressive this time. My partners kicking ability scares the crap out of me, so I decided the only way to get around that is to keep coming in so he didn't have room to throw them, and I could rely on punching and very short cross kicks. I am better at the sneaky small kicks. I was told that I am jackies favorite form spar partner, because I am not boring, and make her work. The rest of class was fine. Started working on practicing 5 elements in ernest.

Friday Fu, nothing to much to report, form sparred with my buddy Chris, and he worked me hard, we weer very aggressive with each other. It is good for me to flip from, very controlled, precse practice to very aggressive "real world", style fighting, even if I am not responding with the exact proper choreography.

SAT.
Worked on my form, dropped the weight down,

Front squat 5x 3 97 lbs X 3
Clean much closer to my legs, it felt different on the pull. It rode up my shirt, better too.

Bar was racked at a different height on my shoulders, it crushed my wind pipe, I do believe that is better too. Did not hold it in my hands at the bottom of my squat pulled my shoulders back hard. Sacrificed depth for proper back. Upper back did feel the differance.

tried to up bench, I f'in hate bench I really do.
Bench press: 3x5 48 lb dumbbells x 5, second set couldn't even get them up once!!! 43 , x 8  second  43 x 6  43 x 4

Power clean:5x3 97 lbs x 3 better, bar at windpipe more trap involement, bar rode closer to thighs, touch  top of thighs before / right at jump. better, not great.

Hey kudos to lowering the weight to work on form. I hate doing that. And how much do you dbs/bb weigh?

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Yeah, I hated to do that but I did have to. I was really scared by how my chest collapsed on the front squats. Had to work on my posture first and fore most.

Most of my dumbbell handles and collars total 5 lbs each, I have one set that  are 3 lbs, my  bar is 17 lbs.

I am starting to try to micro load with extra collars as the weight .5 lbs a piece... Your just crushing me on bench and I am dieing a little inside. (well I gotta get used to it your bulking again, I'm at maintance, and I can't keep up with someone who's whole life revolves around working out).

I will hit 225 first though, even if I have to pull singles, (and I never pull singles on deads, but I will for this).


Spar was with Wendy last night, going to Raidiohead tonight, so I had to jig some stuff around, and I have a meeting tomorrow, so I think this weeks lifting is gonna be all f'ed up. I hope to get my deads in tonight at least.

So Wendy is a much less aggressive partner, but her form is precise, so it was good for me to take a few steps back and work on precision, and execution, rather than bruising myself and others. Good change of pace for me.

oooo I like this little competitive streak in you... ;)

And you motivate my dead/bench workouts.lol. I'm like hardway can push friggin 50s for 2 so can I dammit! And I'm going to go for 205 single tomorrow. I'm right on your heels!

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