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."

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."

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.

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

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

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.

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.

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

Chewie...at about 8 weeks

 

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.

Dance!