Got a gym total:
Squat: 455
Bench: 325
Deadlift: 525
I'd like to say I'm unhappy with those. The reality is that I've got about 10% to add to the bench and deadlift to be in all time, unequipped PR territory, and about 20% away from the squat being in PR territory.
Sunday, May 27, 2012
Sunday, August 07, 2011
Re-opening this blog
It's been years since I updated this blog. I made a jump to Nick McKinless' Beyond Strong for a few years, but was left behind when Nick changed his site.
Look for some new things to come, eventually, but probably not too much at once.
Thursday, February 01, 2007
Tuesday, December 19, 2006
Quick One
Did some good old ME work for the bench today.
Close grip floor presses...worked up to 315, which was solid, but missed 335. 325? Doesn't matter.
Chins/Inverted Rows/Row "Shrugs"/1 arm Kb presses
3 circuits, nothing to brag about here.
And, for the rest of the day, shoulder mobility and traction to head off the usual aches tomorrow. It feels good right now, but we'll sleep on it and see.
Took some vid, but not going to put anything up today.
Close grip floor presses...worked up to 315, which was solid, but missed 335. 325? Doesn't matter.
Chins/Inverted Rows/Row "Shrugs"/1 arm Kb presses
3 circuits, nothing to brag about here.
And, for the rest of the day, shoulder mobility and traction to head off the usual aches tomorrow. It feels good right now, but we'll sleep on it and see.
Took some vid, but not going to put anything up today.
Friday, December 15, 2006
The Langford Squat Couplet
Sean Langford has been taunting me for weeks with this combo.
Ok, not really. He's just been talking about how much it's smoked his legs.
I give it a shot here. The video pretty much reveals it all.
Ok, not really. He's just been talking about how much it's smoked his legs.
I give it a shot here. The video pretty much reveals it all.
Barbells + Kettlebells, a Minimalist, Contrarian Approach for the Average Joe
For those who don't know, or didn't care, PTP is Pavel's "Power to the People" a minimalist set up for strength training for the average dude. It consistes of deadlifts and one armed barbell presses (called "side presses").
ETK, or Enter the Kettlebell, is Pavel's latest kb treatise, where he chooses the kb swing and the kb get-up as his two minimalist movements.
The party line is do PTP for two weeks, then ETK for 2 weeks, or something like that where you divide the two protocols.
There's no reason you really couldn't split the two down the middle, though.
Deadlift + Get up: This combo is definitely taking the hammer to the core, with both bilateral and unilateral stability challenged, and with the GU, you still get overhead stimulation.
Side Press + Swing: Overhead strength + core conditioning.
Despite being "different" this is certainly a synergistic way to set up your minimalist barbell + kettlebell program.
And, there, my friends, is my $100 idea of the day.
ETK, or Enter the Kettlebell, is Pavel's latest kb treatise, where he chooses the kb swing and the kb get-up as his two minimalist movements.
The party line is do PTP for two weeks, then ETK for 2 weeks, or something like that where you divide the two protocols.
There's no reason you really couldn't split the two down the middle, though.
Deadlift + Get up: This combo is definitely taking the hammer to the core, with both bilateral and unilateral stability challenged, and with the GU, you still get overhead stimulation.
Side Press + Swing: Overhead strength + core conditioning.
Despite being "different" this is certainly a synergistic way to set up your minimalist barbell + kettlebell program.
And, there, my friends, is my $100 idea of the day.
Monday, December 11, 2006
The Workout Behind VBlog #8
Progressive Pulls:
PC:
135x3, 135x3, 185x3, 185x3, 205x3, 225x3
CHP:
225x3, 275x3, 315x3
DL:
315x3, 365x3, 405x3, 455x1, 475x1, 495x1
Oly GMs
55x20, 145x10, 165x10 - these are a GM+Toe Raise+Shrug
Chins: 3, 3, 3
Grip stuff:
25# plate pinches: 5 holds each hand for max time, which is around 6 sec.
McKinless Partials: i.e. behind the back thick bar partial deads
215, 265, 265...the 265 was barely coming off before I'd lose the grip
3" wrist roller: about 5 trips up and down. Going to have to figure out a way to attach the rope because it doesn't roll smoothly on the pin. This is just a cheap PVC roller
Supergripper: 2 sets of about 15 reps each hand.
PC:
135x3, 135x3, 185x3, 185x3, 205x3, 225x3
CHP:
225x3, 275x3, 315x3
DL:
315x3, 365x3, 405x3, 455x1, 475x1, 495x1
Oly GMs
55x20, 145x10, 165x10 - these are a GM+Toe Raise+Shrug
Chins: 3, 3, 3
Grip stuff:
25# plate pinches: 5 holds each hand for max time, which is around 6 sec.
McKinless Partials: i.e. behind the back thick bar partial deads
215, 265, 265...the 265 was barely coming off before I'd lose the grip
3" wrist roller: about 5 trips up and down. Going to have to figure out a way to attach the rope because it doesn't roll smoothly on the pin. This is just a cheap PVC roller
Supergripper: 2 sets of about 15 reps each hand.
Thursday, December 07, 2006
Why is this active again?
I have been drawn back into to blogosphere for several reasons. None of them are good. Or worthwhile.
Daily Reads
These blogs I read every day, or close to every day. Along with the many forums I browse. Internet addict? Could be.
Alwyn Cosgrove's blog. I have a tremendous amount of respect for Alwyn and his insights, both in training and in the business of training.
http://alwyncosgrove.blogspot.com
The mysterious Norrin Radd. The Silver Surfer? Tells the truth about the incestuous little world of grip training.
http://pitofsuffering.blogspot.com
Tom Furman. Outstanding blog. Martial Arts and physical training.
http://physicalstrategies.blogspot.com
Mark Rifkin's blog. He's been there, and done that. Now he's doing kettlebells.
http://rifsblog.blogspot.com
Alwyn Cosgrove's blog. I have a tremendous amount of respect for Alwyn and his insights, both in training and in the business of training.
http://alwyncosgrove.blogspot.com
The mysterious Norrin Radd. The Silver Surfer? Tells the truth about the incestuous little world of grip training.
http://pitofsuffering.blogspot.com
Tom Furman. Outstanding blog. Martial Arts and physical training.
http://physicalstrategies.blogspot.com
Mark Rifkin's blog. He's been there, and done that. Now he's doing kettlebells.
http://rifsblog.blogspot.com
Rebuilding the Pathetic Overhead
| No headroom, so the heavy overhead exercise is: Seated Shoulder Press from the Pins: The bar is about 1" or so above where it'd be racked on my shoulders for a standing press. I do not have my back against the upright seat of the bench, but the seat is up, and will prevent excessive layback. 45x20, 45x20, 95x10, 135x10, 155x5, 165x5, 175x3 This does NOT feel as good as the standing press. Plus, I'm weak as a fucking kitten on this. 60° Inc BP: 135x10, x5 Worked fast, so sadly, this got a bit hard. Once again, this will be part of the scheme for building the overhead back to a respectable level. 135x10, sadly, is not a respectable level. Chins + Inv. Row: 3 sets, AMRAP (as many reps as possible) |
Thursday, May 18, 2006
Shaf's Blog
Not updating this a lot.
Apparently Conner's MRI was fine, since the NS hasn't called us yet.
I'm currently keeping a log over on BodyRecomp (Lyle McDonald's site) of my training and messing around with intermittant fasting.
Apparently Conner's MRI was fine, since the NS hasn't called us yet.
I'm currently keeping a log over on BodyRecomp (Lyle McDonald's site) of my training and messing around with intermittant fasting.
Monday, April 10, 2006
Inconsistencies and a Lack of "Iron Will"
Motivation: Lacking but coming back.
Diet: Cleaning up decently. Down between 5-8# depending on the time of day.
Training: Back to basics.
Diet: Cleaning up decently. Down between 5-8# depending on the time of day.
Training: Back to basics.
Monday, December 19, 2005
Thursday, December 08, 2005
05-Dec-7 Session
Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "05Dec-7
WU: lotsa ohs's
Squat: 135x3, 225x3, 315x3, 405x3, 455x3, 475x2
VID OF 475x2 is here:
http://s32.yousendit.com/d.aspx?id=372K1G8LNC0IX2ZICV7EDJSR3D
Some split squats, some GMs, some band leg curls"
WU: lotsa ohs's
Squat: 135x3, 225x3, 315x3, 405x3, 455x3, 475x2
VID OF 475x2 is here:
http://s32.yousendit.com/d.aspx?id=372K1G8LNC0IX2ZICV7EDJSR3D
Some split squats, some GMs, some band leg curls"
05-Dec-6 session
Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "12/06
DJSM WU, 2 cycles
Shoulder/Chest moves from Resilient, 2 cycles
Bottom Bench, cg: using the appolon's axle.
135x1, x10; 225x1, x5; 305x1,1,1,1,1,1,1,0
-the singles with 305 were done with a minute between each attempt, and I stopped after the first miss.
TRISET:
pushups with feet on balance ball (to failure)
tri-grip rows (5-6 reps each grip)
bridge pull (8-10 reps depending on fatigue)
3 times through the triset...this was to work my back pretty thoroughly, but with lighter weight
CORE:
GHR max ROM situps: 8, 8, 5 - caught up to me fast
strap fall outs (think barbell rollouts but done with a strap suspended from the ceiling), 4, 3, 3 - I terminated a set when I fell down.
Metcon circuit:
jump rope, 1 minute fast 120-150 jpm, 32kg kb C&Js 5R 5L
x3
The metcon circuit, as usual, kicked my ass."
DJSM WU, 2 cycles
Shoulder/Chest moves from Resilient, 2 cycles
Bottom Bench, cg: using the appolon's axle.
135x1, x10; 225x1, x5; 305x1,1,1,1,1,1,1,0
-the singles with 305 were done with a minute between each attempt, and I stopped after the first miss.
TRISET:
pushups with feet on balance ball (to failure)
tri-grip rows (5-6 reps each grip)
bridge pull (8-10 reps depending on fatigue)
3 times through the triset...this was to work my back pretty thoroughly, but with lighter weight
CORE:
GHR max ROM situps: 8, 8, 5 - caught up to me fast
strap fall outs (think barbell rollouts but done with a strap suspended from the ceiling), 4, 3, 3 - I terminated a set when I fell down.
Metcon circuit:
jump rope, 1 minute fast 120-150 jpm, 32kg kb C&Js 5R 5L
x3
The metcon circuit, as usual, kicked my ass."
05-Dec-1 session
Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "Video Training Session
Warmup:
DJSM warm up. Will have some vids of the movements a bit later.
Squats:
135x10, 225x10, 315x5, 365x5, 405x5, 455x1, 475x1, 495x0
Some other stuff.
Rangefinding and working on conditioning"
Warmup:
DJSM warm up. Will have some vids of the movements a bit later.
Squats:
135x10, 225x10, 315x5, 365x5, 405x5, 455x1, 475x1, 495x0
Some other stuff.
Rangefinding and working on conditioning"
Wednesday, November 30, 2005
11/30/2005
Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "11/30
warm up
CGBP: 135x10, 10, 10, 225x5, 5
BP: 275x1, 295x1, 315x1, 335x0, 335x1, 275x6, 225x7
-I wanted to test a 1RM, but it was ugly and it pissed me off
Back and Bi stuff: Assorted crap...rows, chins, kelso surg stuff, band rear delt work, curls, reverse curls...a fuck around kind of thing
Jumprope/KB ballistics circuit (also known as High Octane Cardio)
1 minute of rope
10 kb swings each arm
1 minute of rope
10 kb snatches each arm
1 minute of rope
10 kb c&js each arm
1 minute of rope
20 DARC swings
Ab work."
warm up
CGBP: 135x10, 10, 10, 225x5, 5
BP: 275x1, 295x1, 315x1, 335x0, 335x1, 275x6, 225x7
-I wanted to test a 1RM, but it was ugly and it pissed me off
Back and Bi stuff: Assorted crap...rows, chins, kelso surg stuff, band rear delt work, curls, reverse curls...a fuck around kind of thing
Jumprope/KB ballistics circuit (also known as High Octane Cardio)
1 minute of rope
10 kb swings each arm
1 minute of rope
10 kb snatches each arm
1 minute of rope
10 kb c&js each arm
1 minute of rope
20 DARC swings
Ab work."
Tuesday, November 29, 2005
Now Twice as Sexy!
Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "11/29/05
BW: 265#
Warmup: The Dan John/Steve Maxwell thing listed in the latest Hardstyle
1. Halos - 25# plate
2. Bootstrapper/Squat combos - 12 kg kb
3. Windmills - 12 kg kb
-three runs through. A nice little combo, I have to admit.
Power Clean:
135x1 floor/2 hang: x5
185x3 (floor only): x3
-form is not 'on'. Haven't done these in 10-11 months. Plus a spasm formed right beneath my right scapula. HOICH!
Front Squat 1 kb OHS*
135x5, 135x10, 135x10
12kgx5 5, 12kgx10 10, 12kgx10 10
*Don't ask my why, I don't fucking know. 1H kb OHS work out the kinks in the core for me. First set and everything kind of cracks a bit. This shit makes me sweat.
GHR/HB RDLs (hex bar RDLs) - My GHR sucks.
5/135x10, 5/135x10, 5/135x10 - added a surg to the last HBRDL set.
Just for the hell of it, I tried the B-Circuit....look over on Bryce Lane's board to see what this is. The leg B-Circuit. Not fun. Especially unfun the second time through. Bryce goes through it 7-10 times. Me? 2.
Welcome to hell."
BW: 265#
Warmup: The Dan John/Steve Maxwell thing listed in the latest Hardstyle
1. Halos - 25# plate
2. Bootstrapper/Squat combos - 12 kg kb
3. Windmills - 12 kg kb
-three runs through. A nice little combo, I have to admit.
Power Clean:
135x1 floor/2 hang: x5
185x3 (floor only): x3
-form is not 'on'. Haven't done these in 10-11 months. Plus a spasm formed right beneath my right scapula. HOICH!
Front Squat 1 kb OHS*
135x5, 135x10, 135x10
12kgx5 5, 12kgx10 10, 12kgx10 10
*Don't ask my why, I don't fucking know. 1H kb OHS work out the kinks in the core for me. First set and everything kind of cracks a bit. This shit makes me sweat.
GHR/HB RDLs (hex bar RDLs) - My GHR sucks.
5/135x10, 5/135x10, 5/135x10 - added a surg to the last HBRDL set.
Just for the hell of it, I tried the B-Circuit....look over on Bryce Lane's board to see what this is. The leg B-Circuit. Not fun. Especially unfun the second time through. Bryce goes through it 7-10 times. Me? 2.
Welcome to hell."
Monday, November 21, 2005
Now for something completely different
The Maxwell/John Minimal warmup:
1. Halos 15 reps each way
2. KB bootstrapper: 15 reps x 16kg kb
3. Windmills: 5 reos L+R 16kg kb
2 run throughs.
Enough to warm me up but not mess up my minimal work capacity.
The hex bar was sitting there on the floor:
Hex bar deadlift:
135x10. 225x10, 315x10, 405x5 (1), 405x7 (2), 455x3 (3)
(1) Grip issues. By the fifth rep it was slipping from my hands
(2) Grip issues. Used chalk. Exercise actually got hard before I lost my grip.
(3) Grip issues again. Slipping by rep 3. To be fair, 4-5 reps is my maximum here.
Hex Bar High Pull Shrug
225x12, 315x8
-moderately tough, but not to failure.
After that, I had a mishap with my loading sling that landed me face first on my mat. Very funny.
chins and bridge pulls...not good numbers here.
1. Halos 15 reps each way
2. KB bootstrapper: 15 reps x 16kg kb
3. Windmills: 5 reos L+R 16kg kb
2 run throughs.
Enough to warm me up but not mess up my minimal work capacity.
The hex bar was sitting there on the floor:
Hex bar deadlift:
135x10. 225x10, 315x10, 405x5 (1), 405x7 (2), 455x3 (3)
(1) Grip issues. By the fifth rep it was slipping from my hands
(2) Grip issues. Used chalk. Exercise actually got hard before I lost my grip.
(3) Grip issues again. Slipping by rep 3. To be fair, 4-5 reps is my maximum here.
Hex Bar High Pull Shrug
225x12, 315x8
-moderately tough, but not to failure.
After that, I had a mishap with my loading sling that landed me face first on my mat. Very funny.
chins and bridge pulls...not good numbers here.
Wednesday, November 16, 2005
First I bench, then I squat
Benched yesterday.
Did ladders with 295. Felt pretty easy, so I was pleased with that bit of ground regained. Followed each ladder with plyo push ups. Then some back work.
Today is squatting.
Squat:
135x5, 5, 5; 225x5; 315x5; 365x5; 405x2...
Let's just call this a total pussed out session, lost my focus for heavy shit for some reason, and the 405 felt weird. I am experienced enough to know when to can it. And now was one of those times.
1H KB Thruster: 16kg x 12r, 11L, 9r, 9L, 10R, 10L, 10R, 10L, 10R, 10L
*easy my ass. my muscles could take it but my heart and breathing couldn't. damn. damn. damn
bridge cross/bridge row: 8/6, 7/7, 8/8
*just to get some back work in funky funky
Did ladders with 295. Felt pretty easy, so I was pleased with that bit of ground regained. Followed each ladder with plyo push ups. Then some back work.
Today is squatting.
Squat:
135x5, 5, 5; 225x5; 315x5; 365x5; 405x2...
Let's just call this a total pussed out session, lost my focus for heavy shit for some reason, and the 405 felt weird. I am experienced enough to know when to can it. And now was one of those times.
1H KB Thruster: 16kg x 12r, 11L, 9r, 9L, 10R, 10L, 10R, 10L, 10R, 10L
*easy my ass. my muscles could take it but my heart and breathing couldn't. damn. damn. damn
bridge cross/bridge row: 8/6, 7/7, 8/8
*just to get some back work in funky funky
Monday, November 14, 2005
The Windy City
Was in Chicago this weekend visiting friends and relatives. Had a good time.
My wife says I wasn't "too" grumpy.
I always feel fortunate for not living in the Chicago area. I mean, great place, but the traffic kills me. One of our friends commutes 45 minutes in the morning, then spends an hour, 45 minutes in a commute after she picks up their infant son in the evening.
Holy moly.
I count my blessings as I find them
My wife says I wasn't "too" grumpy.
I always feel fortunate for not living in the Chicago area. I mean, great place, but the traffic kills me. One of our friends commutes 45 minutes in the morning, then spends an hour, 45 minutes in a commute after she picks up their infant son in the evening.
Holy moly.
I count my blessings as I find them
Thursday, November 10, 2005
Fictional Strength for L'il Dub
Time: ~2 PM
Place: Shaf's Gloryhole
Soundtrack: "Training I" Hard and rap mix
Bench press ladders complexed with explosive push ups
warm up.
285x1/2/3 + 5, 285x1/2 + 5 (1), 285x1/2/3 + 9 (2)
(1) Notice I quit before failure. That second rung was surprisingly hard...I don't think I rested enough.
(2) I got the whole ladder. Why? That whole synaptic facilitation thing, probably. Plus, that third rep was a bitch. Repped out on explosive push ups instead of 225. I stopped when my hands wouldn't leave the floor anymore, i.e. at 9 reps.
Bradford presses:
45x10, 95x10, 115x6, 135x3, 95x8
-note that 1 rep is the movement from front to back to front again. I am noticing a pump on these today. The low reps on the 135 represents a bit of uneasiness with putting the weight behind my neck.
hex bar row/shrug:
135x15/15, 185x7/10, 205x4/8
METCON: BWP 1A circuit (see previous blog entries for explanation)
25/10+10/10
20/13+7/8
20/10+5/7
Shit. Sweaty. Lungs bellowing. Hard to type
Core work. kb windmills and rope rollouts
TKES
Good one.
Place: Shaf's Gloryhole
Soundtrack: "Training I" Hard and rap mix
Bench press ladders complexed with explosive push ups
warm up.
285x1/2/3 + 5, 285x1/2 + 5 (1), 285x1/2/3 + 9 (2)
(1) Notice I quit before failure. That second rung was surprisingly hard...I don't think I rested enough.
(2) I got the whole ladder. Why? That whole synaptic facilitation thing, probably. Plus, that third rep was a bitch. Repped out on explosive push ups instead of 225. I stopped when my hands wouldn't leave the floor anymore, i.e. at 9 reps.
Bradford presses:
45x10, 95x10, 115x6, 135x3, 95x8
-note that 1 rep is the movement from front to back to front again. I am noticing a pump on these today. The low reps on the 135 represents a bit of uneasiness with putting the weight behind my neck.
hex bar row/shrug:
135x15/15, 185x7/10, 205x4/8
METCON: BWP 1A circuit (see previous blog entries for explanation)
25/10+10/10
20/13+7/8
20/10+5/7
Shit. Sweaty. Lungs bellowing. Hard to type
Core work. kb windmills and rope rollouts
TKES
Good one.
Tuesday, November 08, 2005
Favor for the Fat Man
Time: ~2:00 PM
Place: Shaf's Gloryhole
Soundtrack: Dropkick Murphy's "Live on St. Patrick's Day"
Squats:
45x10, 135x10, 225x5, 315x5, 365x5, 405x2, 455x1, 405x3, 475x1
-not bad for the detrained
RDLs/Defranco Split Squats (R or L describes which leg is leading)
45x10/10R+10L, 135x10/10L+10R, 225x10/10R+9L
-Defranco style split squats really hit you when they hit you. Feels good though.
barbell curls/GHR situps: 135x3/10, 135x3/8, 135x3/8
-not bad, curls weren't even close to failure.
Place: Shaf's Gloryhole
Soundtrack: Dropkick Murphy's "Live on St. Patrick's Day"
Squats:
45x10, 135x10, 225x5, 315x5, 365x5, 405x2, 455x1, 405x3, 475x1
-not bad for the detrained
RDLs/Defranco Split Squats (R or L describes which leg is leading)
45x10/10R+10L, 135x10/10L+10R, 225x10/10R+9L
-Defranco style split squats really hit you when they hit you. Feels good though.
barbell curls/GHR situps: 135x3/10, 135x3/8, 135x3/8
-not bad, curls weren't even close to failure.
Monday, November 07, 2005
It's a Brand New Day
BP: Ladders
135x10, 225x5, 275x1/2/3/1/2/3/1/2/3, 225x10
-not hard, just right for the start.
Bradford presses: 45x20, 95x10, 8, 6
-totally weak and out of shape here
Shrug bar rows + shrugs
135x10/10, 185x8/8, 205x5/5
-weak, really weak
BWP Circuit: 2B
t-jump/bridge row/circle pu
20/10/10, 15/10/8, 14/11/4
Devastating. Almost threw up my greasy spoon lunch
135x10, 225x5, 275x1/2/3/1/2/3/1/2/3, 225x10
-not hard, just right for the start.
Bradford presses: 45x20, 95x10, 8, 6
-totally weak and out of shape here
Shrug bar rows + shrugs
135x10/10, 185x8/8, 205x5/5
-weak, really weak
BWP Circuit: 2B
t-jump/bridge row/circle pu
20/10/10, 15/10/8, 14/11/4
Devastating. Almost threw up my greasy spoon lunch
Friday, November 04, 2005
Wednesday, November 02, 2005
Lazy
Damn I'm lazy. And this time change is killing me. And Conner's going through a rough spake with some delayed stress.
And the dishes and laundry are piled up. My father doesn't pay for a maid for me. He's dead anyway, but, hell, he wouldn't pay for a maid if he were alive. He might tell me to stuff that shit under my bed so it was out of sight though.
And the dishes and laundry are piled up. My father doesn't pay for a maid for me. He's dead anyway, but, hell, he wouldn't pay for a maid if he were alive. He might tell me to stuff that shit under my bed so it was out of sight though.
Tuesday, November 01, 2005
Monday, October 31, 2005
Find Your Way Back
Squats:
135x10, 135x10, 225x5, 315x5, 365x5
-easy. not ready to push, want to strengthen the muscles around my knees again.
1H kb swings: 72kg x 5R/5L, 3 sets total.
-pretty easy
BWP 1A circuit (see previous post for more info on it)
Sumo Power Squat/Egyptian Push up/Bridge Cross
20/20/10, 14/18/7, 16/17/6
GHR sit ups: 7, 7, 7...fast and powerful
Feeling good.
135x10, 135x10, 225x5, 315x5, 365x5
-easy. not ready to push, want to strengthen the muscles around my knees again.
1H kb swings: 72kg x 5R/5L, 3 sets total.
-pretty easy
BWP 1A circuit (see previous post for more info on it)
Sumo Power Squat/Egyptian Push up/Bridge Cross
20/20/10, 14/18/7, 16/17/6
GHR sit ups: 7, 7, 7...fast and powerful
Feeling good.
Thursday, October 27, 2005
Once Forsaken
Bench:
135x5, 135x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x3
-left 2 reps in the tank on the last set. am setting up for a 5x5 type of scheme, and don't want to overintensify yet. haven't benched in this fashion for at least 5 years.
KB press: 12kg, 16kg, 24kg x 15, 15, 10
-shoulders weak and small, dammit.
Circuit 1B from "Bodyweight Power"
T-jumps/Bridge pulls/Circle Push ups.
18/10/5R+5L, 14/10/5L+3R, 11/10/5R+3L
3 circuits damn near left me on the floor. Brutal. I fell down after the last set of t-jumps and it took me 20 seconds to get back up.
Am kind of integrating Dan John's One Lift A Day stuff with some metabolic conditioning. Worked very well for me in the past.
135x5, 135x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x3
-left 2 reps in the tank on the last set. am setting up for a 5x5 type of scheme, and don't want to overintensify yet. haven't benched in this fashion for at least 5 years.
KB press: 12kg, 16kg, 24kg x 15, 15, 10
-shoulders weak and small, dammit.
Circuit 1B from "Bodyweight Power"
T-jumps/Bridge pulls/Circle Push ups.
18/10/5R+5L, 14/10/5L+3R, 11/10/5R+3L
3 circuits damn near left me on the floor. Brutal. I fell down after the last set of t-jumps and it took me 20 seconds to get back up.
Am kind of integrating Dan John's One Lift A Day stuff with some metabolic conditioning. Worked very well for me in the past.
Wednesday, October 26, 2005
Damn. Chained to Misery of the World
Deadlift: Worked up to 405x1 for 5 singles with 10 seconds rest in between, then 435x1, 455x1
-weird soreness in my pecs and jaw after this. I haven't deadlifted in at least 6 months, maybe more.
Bryce Lane's "Bodyweight Power" circuit 1A
-3 trips through
Sumo Power squats 20/10/14
Egyptian push ups 20/12/16
Bridge Crosses 10/5/7
HR was approximately 160 bpm immediately after the third circuit, and I am sweating and breathing like bastard.
I am going to follow the pattern of 1-2 big lifts followed by metabolic conditioning work for a while, and hopefully keep it up on a daily basis.
-weird soreness in my pecs and jaw after this. I haven't deadlifted in at least 6 months, maybe more.
Bryce Lane's "Bodyweight Power" circuit 1A
-3 trips through
Sumo Power squats 20/10/14
Egyptian push ups 20/12/16
Bridge Crosses 10/5/7
HR was approximately 160 bpm immediately after the third circuit, and I am sweating and breathing like bastard.
I am going to follow the pattern of 1-2 big lifts followed by metabolic conditioning work for a while, and hopefully keep it up on a daily basis.
Wednesday, October 19, 2005
Adversity
I am sick and tired of asswipes who have had everything handed them to on a silver platter blathering on and on about "adversity" and overcoming it.
These lame individuals feel that adversity is when they can't get a their double latte with chocolate in it in less than 10 minutes, and they always have some pseudo-scientific babble they ripped off some self-help or success guru to try to beef up their incoherent ramblings.
Who knows how to overcome adversity? You need to go no further than your nearest hospital and enter the children's areas. See those sick, sometimes terminall ill kids comfort their grieving parents and relatives, and being cheerful enough to make their nurses and doctors smile.
Kids are so resilient and positive. My own son Conner has had to overcome too much adversity in his short life. All I can do is watch him handle it and be humbled. Conner, buddy, you'll probably never read this but I am very proud of you and I want to congratulate you on your attitude and how you've kept coming back after all this crap that's happened.
We could all take a lesson from how kids handle this stuff: Roll with the punches, then go play.
These lame individuals feel that adversity is when they can't get a their double latte with chocolate in it in less than 10 minutes, and they always have some pseudo-scientific babble they ripped off some self-help or success guru to try to beef up their incoherent ramblings.
Who knows how to overcome adversity? You need to go no further than your nearest hospital and enter the children's areas. See those sick, sometimes terminall ill kids comfort their grieving parents and relatives, and being cheerful enough to make their nurses and doctors smile.
Kids are so resilient and positive. My own son Conner has had to overcome too much adversity in his short life. All I can do is watch him handle it and be humbled. Conner, buddy, you'll probably never read this but I am very proud of you and I want to congratulate you on your attitude and how you've kept coming back after all this crap that's happened.
We could all take a lesson from how kids handle this stuff: Roll with the punches, then go play.
Banjo & Sullivan
My boy Taggart, a formerly buff powerlifter dude, who's getting ready for a bodybuilding shot right now gave me the heads up on this goofy honky tonk CD.
Good stuff, good music, and worth more than a few laughs.
For those who don't know, Banjo and Sullivan are featured in Rob Zombie's new movie "The Devil's Rejects"
Good stuff, good music, and worth more than a few laughs.
For those who don't know, Banjo and Sullivan are featured in Rob Zombie's new movie "The Devil's Rejects"
Tuesday, October 18, 2005
It's Over
My son's radiation therapy is over, so I will no longer by driving to Ann Arbor thrice weekly. I'd like to give a shout out to all the valet's at the Gandy Dancer. WASSUP HOMIES!!!!!
Thursday, October 06, 2005
Training
Bench Complex:
BP/Explosive Push Up:
225x5/5; 5 sets. 1 minute between pu and bp. 30 seconds between bp and pu.
-note: bp felt light (and they should, damn it.)
Shrug Bar series
1. Bent row
2. Bent shrug
3. Upright shrug row
4. Shrugs
2 45s on the bar, 10 reps each exercise, 3 circuits.
-note: surprisingly strenuous. lots of upper/mid back pump
KB and Abs circuit:
1. Windmills (L+R)
2. 1H OHS (L+R)
3. GHR sit ups
5 reps each side and on the GHR sits, 5 circuits. I am dripping with sweat and obliques and abs are burning
Smoked. Took a bit over an hour, and I was dicking a bit.
BP/Explosive Push Up:
225x5/5; 5 sets. 1 minute between pu and bp. 30 seconds between bp and pu.
-note: bp felt light (and they should, damn it.)
Shrug Bar series
1. Bent row
2. Bent shrug
3. Upright shrug row
4. Shrugs
2 45s on the bar, 10 reps each exercise, 3 circuits.
-note: surprisingly strenuous. lots of upper/mid back pump
KB and Abs circuit:
1. Windmills (L+R)
2. 1H OHS (L+R)
3. GHR sit ups
5 reps each side and on the GHR sits, 5 circuits. I am dripping with sweat and obliques and abs are burning
Smoked. Took a bit over an hour, and I was dicking a bit.
Wednesday, September 28, 2005
Why kbs?
I don't have the focus for heavy and skillful stuff.
Not right now. Shitty sleep, general stress, no motivation or willpower.
I am hammering on the CoC handgrippers. I am regularly closing my hard #2 (not everytime I pick it up, but enough so it's a noticable improvement).
Bob L would be so proud.
Ran through the Burgener 100 (see below) with the 16kg kb and then the 24kg kb.
-very tough on the lungs.
-conditioning is crap.
-my posterior chain and traps get sore from this.
-I need to pick up some cinderblocks to add ROM to the squat-pulls
-My kb snatches need work with the heavier bells.
-The B100 series would be a nice warmup, maybe in conjunction with some joint mobility. Maxwell's JM & R seems to be working well for me.
Did some ab work on the stability ball afterwards.
I am looking at 5:30 am metabolic conditioning workouts in the near future, followed by heavier work in the PM.
Not right now. Shitty sleep, general stress, no motivation or willpower.
I am hammering on the CoC handgrippers. I am regularly closing my hard #2 (not everytime I pick it up, but enough so it's a noticable improvement).
Bob L would be so proud.
Ran through the Burgener 100 (see below) with the 16kg kb and then the 24kg kb.
-very tough on the lungs.
-conditioning is crap.
-my posterior chain and traps get sore from this.
-I need to pick up some cinderblocks to add ROM to the squat-pulls
-My kb snatches need work with the heavier bells.
-The B100 series would be a nice warmup, maybe in conjunction with some joint mobility. Maxwell's JM & R seems to be working well for me.
Did some ab work on the stability ball afterwards.
I am looking at 5:30 am metabolic conditioning workouts in the near future, followed by heavier work in the PM.
Thursday, September 22, 2005
Ugly, Slow, Weak
Did some benching today:
From the bottom start with the 2" bar: Up to 305. 315 was missed 3 times, once after each successful attempt at 305. Ugly. Weak. Slow
Regular bench via touch and go: 345x1. Ugly. Slow. Weak
Some rotator cuff work with bands.
Then I tried Mike Burgener's kettlebell circuit:
2H squat-pulls: 20
1H squat-pulls: 10+10
2H swings: 20
1H swings: 10+10
1H snatches: 10+10
I did that with the 16kg, with no rest. It wasn't super hard, but it sure got my breathing and heart rate up.
Then I did some other goofy crap I won't even mention.
I seem to be avoiding any kind of upper body work. OK. I'm avoiding any workouts at all.
From the bottom start with the 2" bar: Up to 305. 315 was missed 3 times, once after each successful attempt at 305. Ugly. Weak. Slow
Regular bench via touch and go: 345x1. Ugly. Slow. Weak
Some rotator cuff work with bands.
Then I tried Mike Burgener's kettlebell circuit:
2H squat-pulls: 20
1H squat-pulls: 10+10
2H swings: 20
1H swings: 10+10
1H snatches: 10+10
I did that with the 16kg, with no rest. It wasn't super hard, but it sure got my breathing and heart rate up.
Then I did some other goofy crap I won't even mention.
I seem to be avoiding any kind of upper body work. OK. I'm avoiding any workouts at all.
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