Tag Archive: clean and press


14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

22.5s x 10
22.5s x 10
22.5s x 10

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

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2 Oct 2016

Busy days… what will be the outcome

warmup: slow neg side raises, Cuban presses, shrugs

extra warmup: empty bar bench, 110 lb log clean & press 3 times

Log Clean & Press (clean each rep, each triple is EMOM)

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

notes: EMOM! cardio!

Bench Press (medium rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
175 x 17
175 x 14

notes: after some triples, I did a few AMRAP sets. My spotter let me know that when I fail, it doesn’t seem to be a strength fail, but more I lose the groove of the bar path. It might be a shoulder issue.

Close Grip Bench Press (long rests, wraps, sleeves)

205 x 8
205 x 8
205 x 8

notes: no spotter here, so I didn’t really go to failure. but it might be an RPE 8ish

Incline DB Press (short rests, no sleeves, no wraps, steep incline)

50s x 12
60s x 10
70s x 8
80s x 6

JM Press (short rests)

65 x 12
70 x 10
75 x 8
80 x 6
85 x 5

Flat DB Fly (short rests)

22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10

Bent Over Row (2 min rests)

205 x 10
205 x 10
205 x 10

Full day.

24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

Aug 13, 2015

Work was hectic, no time for a morning workout. I set out to do a 2 a day system, thinking that summer would be quiet enough that I could focus on my gains. As it turns out, for the past 5 weeks, the work environment has not been entirely supportive of this. I am going to go back to the drawing board this weekend and come up with a routine that fits my life, as opposed to making my life fit the routine. Still, I gave it a go for 2 and a half months, so it was a good effort. I will think on this.

PM Workout Strongman stuff

Log Clean and Press (3 min rests)

110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
160 x 1
170 x 1
180 x 1

notes: just wanted to work my way up slowly and get in lots of practice on my technique. I wasn’t happy with my first go at 160 so I did a second set and it felt smooth, so I kept going. 180 was a grind to lockout, so I stopped there.

Keg Press (90 sec rests)

130 x 2
130 x 2
130 x FAIL
130 x 2

notes: my grip on my hurt hand started acting up, thumb started to swell a bit, so I stopped when that happened.

Cable Face Pulls (30 sec rests)

30 x 20
45 x 20
45 x 20

notes: slow and controlled.

Aug 4, 2015

Upper body day today, but I wasn’t going to go too crazy, while I let my thumb heal. Grip still not there.

AM Workout

warmup: foam roll upper back, armpits; shoulder capsule stretch; facedown banded shoulder dislocations; Y Handcuffs

6 Way Raise (30 sec rests)

5s x 10
5s x 10
5s x 10

Cable Overhead Tricep Extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Lying Cable Curls (rope attachment, 30 sec rests)

8p x 20
8p x 20
8p x 20

post: 15 min LISS

PM Workout Strongman stuff

warmup: none

Log Clean and Press (clean and press each rep, 90 sec rests)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

notes: form improving, getting better with queues

Keg Press (2 min rests; varied hand placement set to set)

120 x 10
120 x 8
120 x 7
120 x 6

Circus Dumbbell Clean and Press

45 x FAIL

notes: I wanted to grab the giant dumbbell and practice a 2 handed clean, with the different hand placement on the press. The frame by itself is just 45 pounds, so it was a good place to start practicing the form. Unfortunately, cleaning and pressing even 45 lbs was something my mending hand did NOT like. It throbbed for 10 min, and then itched like HELL, it was an odd feeling. So I called it there, and went home.

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.

June 2, 2015

Strongman gym

Axle Clean & Press (continental cleans, clean every rep, push press)

35 x 5
79 x 3
*started wearing belt, elbow sleeves, wrist wraps; chalked up hands, chest, balls*
123 x 1
*switched to tires on the axle*
155 x 1
175 x 1
185 x 1

notes: considering the awkwardness of flipping up the tire, and the tightness of my shoulders (my hands had to go extra wide), I am happy I hit 185 with the axle. PR on the Axle!! I have to remember not to try to wrap my hand all the way around the axle. When I try to clean that way, I end up wrenching my thumbs. The no-thumbs false grip is much better for this exercise, since I go mixed grip anyways.

Superset: Scapulae stretch lat pulldowns & Face Pulls (90 sec rest, heavy band used for face pulls)

90 x 15 / 20 face pulls
105 x 15 / 20
120 x 15 / 20
135 x 15 / 20
135 x 15 / 20

notes: if you don’t know scap stretchers, it is a John Meadows idea – let your arms come out of the sockets a bit and stretch out your scapulae on every negative.

Superset: Fat Grips DB Curls & V Bar Pushdowns (90 sec rest)

22.5 x 15 / 60 x 22
22.5 x 15 / 60 x 22
22.5 x 12 / 60 x 18

May 23, 2015

Strongman Events

I was a little shaky this morning, but I got a decent sleep, so I was able to drag myself down to the strongman gym.

warm-up: foam rolled IT Bands, Adductors, Piriformis; DB Rotator Cuff warmup; shoulder stretches; high knee jogs

Axle Clean and Press (continental cleans, oly shoes, belt)

35 x 3
80 x 3
80 x 5
125 x 3
125 x 5
135 x 3

notes: First time ever doing a continental clean, first time with an axle. Awkwarrrrrrrddddd! Thank God I have a gut. The weight didn’t end up getting too high, but I just wanted to practice the cleans a bit, rather than worrying about the pressing. I did press each rep of course though.

Sled Drag

300 lb sled dragged for 150 ft, with a rope guide

notes: While I was waiting for Farmers Walk, I decided to join a guy on a sled pull. I quickly learned the importance of staying low… if I stood up too much, the harness shifted to my neck and strangled me.

Farmers Walks

130 each hand – go 80 ft, 180 degree turn, come back
170 each hand – 80 ft, turn, come back

notes: I quickly realized my grip strength was in the dumper. It was also a cold day today, so the cold handles with my sore hands really sucked. After the second set, one of the other guys asked me if I had been drinking last night… No I said. Then I mentioned I had trained heavy the night before – squats and deadlifts. Everyone quickly nodded. I looked like crap on the Farmers Walks, and everyone could tell I wasn’t fresh. Embarassing, but it’s important feedback. I need to be smarter with my programming. I do not have unlimited recovery abilities.

All of a sudden, my quads took that cue to start to get some DOMS. Walking up and down the stairs to the gym sucked. I decided to get in some fluff work and call it a day.

Incline DB Press

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns

30s x 12 / 110s x 7 / 45 x 15
30s x 12 / 110s x 12 / 60 x 15
30s x 12 / 110s x 12 / 60 x 15

notes: I could feel the stickiness in my forearms as I curled, I will need a massage soon. First time DB Shrugging anything over 100! So happy to finally have a gym with some super heavy DBs. however, the knurling on the handles of these DBs was intense, and my hand-soreness only intensified.