January 13, 2019
130-160 bpm for 40 min.
I refer to supplemental workouts like as "para-workouts." I suppose it might also count as "greasing the groove." Either way, I always enjoy tying shrug work and farmer carries into my larger workout regimen. I'm keeping my neck warm tonight, for fear of neck kinks tomorrow.
ski-step machine:
12 min.
shrug circuit:
1) farmer carry - 60# dbs x 100, 105, 110 steps
2) Kelso shrug - 135# x 12, 12, 12
3) stiff leg DL - 135# x 12, 12, 12
4) bench shrug - 185# x 12, 12, 12
Showing posts with label Farmer walk. Show all posts
Showing posts with label Farmer walk. Show all posts
Sunday, January 13, 2019
Thursday, January 15, 2015
New HIT regimen - Basic Week 2
Wednesday, 14 January 2015
HIT Basic Week 2.2
38 minutes, 224 lbs.
warm-up: elliptical machine, stretching
leg curl: 90 lbs x 16c
leg extension: 90 x 15e
leg press: 200 x 19e
db pullover: 80 x 12e
db BP: 70 x 12e
T-row: 130 x 2 / 115 x 9c
db MP: 35 x 13e
bb curl: 70 x 11e
db tricep extension: 50 x 14e
farmer carry: 80 x 80 steps (left hand), 82 steps (right hand)
standing calf raise: 240 x 13e
The "e" and "c" in the above notes refers to when I "failed": c refers to the concentric phase, in which I could no longer overcome the resistance, and e refers to the eccentric phase, in which I could no longer control the resistance "on the way down" (as it were). Also, failing on "e" means that the concentric phase involved a spotter or body English.
I took an average of a minute of rest between each exercise, which made each effort a little less ragged (compared to last time).
I enjoyed the 2c/4e cadence of this workout and the T-row was a nice change.
On Friday I will add a two-handed farmer carry after the unilateral carries. It's such a great exercise. I would love to work in some "trap days" but I don't want to undermine my progress by giving short shrift to rest.
HIT Basic Week 2.2
38 minutes, 224 lbs.
warm-up: elliptical machine, stretching
leg curl: 90 lbs x 16c
leg extension: 90 x 15e
leg press: 200 x 19e
db pullover: 80 x 12e
db BP: 70 x 12e
T-row: 130 x 2 / 115 x 9c
db MP: 35 x 13e
bb curl: 70 x 11e
db tricep extension: 50 x 14e
farmer carry: 80 x 80 steps (left hand), 82 steps (right hand)
standing calf raise: 240 x 13e
+ + +
The "e" and "c" in the above notes refers to when I "failed": c refers to the concentric phase, in which I could no longer overcome the resistance, and e refers to the eccentric phase, in which I could no longer control the resistance "on the way down" (as it were). Also, failing on "e" means that the concentric phase involved a spotter or body English.
I took an average of a minute of rest between each exercise, which made each effort a little less ragged (compared to last time).
I enjoyed the 2c/4e cadence of this workout and the T-row was a nice change.
On Friday I will add a two-handed farmer carry after the unilateral carries. It's such a great exercise. I would love to work in some "trap days" but I don't want to undermine my progress by giving short shrift to rest.
Wednesday, May 7, 2014
Fitness update - 7 May 2014
Wednesday, 7 May 2014
45 min., 221 lb
MOOD: Felt tired, lifted tired. How you feel is usually a lie. Had a Cytomax. Kind of a random workout, but I got it done.
warm-up: movements, stretching
SQ: 8, 5, 3, 3 @ 235, 285, 305, 325 lb
plate pinching:
25 lb x 40 sec.
35 lb x 20 sec.
50 lb x a few seconds
[John Brookfield is right. Plate pinching is a radical grip challenge. I managed to get to 25-lb plates off the ground for a few seconds for each hand a couple times, but then I just stuck a little 2.5-lb plate in the hollow of the plate weights listed above, to give my fingers a challenge harder than simply holding the lip of the plate, but easier than a true two-plate pinch.]
towel hang (L-over-R, R-over-L):
15 sec., 15 sec. x 3
db pinch: 60 lb x 15, 20, 17 sec.
[I haven't seen these before, but I'm sure I didn't invent them. I simply grabbed the dumbbells by the plate stack until my grip gave out. You might call them horizontal plate pinches.]
farmer carry: 90 lb x 25, 25, 25 sec.
I'm headed off to a good night of sleep and then I hope to do a Shurg Rush tomorrow. Will probably throw in some Zercher or hack squats, given my masochistic nature.
45 min., 221 lb
MOOD: Felt tired, lifted tired. How you feel is usually a lie. Had a Cytomax. Kind of a random workout, but I got it done.
warm-up: movements, stretching
SQ: 8, 5, 3, 3 @ 235, 285, 305, 325 lb
plate pinching:
25 lb x 40 sec.
35 lb x 20 sec.
50 lb x a few seconds
[John Brookfield is right. Plate pinching is a radical grip challenge. I managed to get to 25-lb plates off the ground for a few seconds for each hand a couple times, but then I just stuck a little 2.5-lb plate in the hollow of the plate weights listed above, to give my fingers a challenge harder than simply holding the lip of the plate, but easier than a true two-plate pinch.]
towel hang (L-over-R, R-over-L):
15 sec., 15 sec. x 3
db pinch: 60 lb x 15, 20, 17 sec.
[I haven't seen these before, but I'm sure I didn't invent them. I simply grabbed the dumbbells by the plate stack until my grip gave out. You might call them horizontal plate pinches.]
farmer carry: 90 lb x 25, 25, 25 sec.
+ + +
I'm headed off to a good night of sleep and then I hope to do a Shurg Rush tomorrow. Will probably throw in some Zercher or hack squats, given my masochistic nature.
Saturday, April 12, 2014
Fitness update...
Strongman training
30 min., 227 lbs.
Mace: 30 lbs. - 10 min.
kb: 35 lbs. - 10 min.
mb: 12 lbs. - 5 min.
Grip:
CoC #1.5 - 6, 6, 6 / 6, 6, 6 L/R
Eagle loop hangs - 10, 10, 10 sec. (4, 3, 3 fingers)
Felt out of shape, uncoordinated, slow. I miss strongman training like that. Gym time is going to have to give. I think I should just do Wendler's 5-3-1. It's "there", proven, not too time-consuming, and perfectly allows for other cross-training/skill-training days. Why reinvent the wheel? We'll see. I admit that last night, despite my brainstorming, I was feeling the addictive urge to hit the weights M-F next week. :)
Gotta get my grip strength back. I used to be able to close the CoC #2 about three times, but now I can't even get 10 closes on a #1.5 Pitiful.
I did discover that KB swings standing atop Ferdinand are much harder than on a firm surface!
I'm planning to make some DIY strongman tools (thick grip db's, farmer walk handles, etc.). Stay tuned.
30 min., 227 lbs.
Mace: 30 lbs. - 10 min.
kb: 35 lbs. - 10 min.
mb: 12 lbs. - 5 min.
Grip:
CoC #1.5 - 6, 6, 6 / 6, 6, 6 L/R
Eagle loop hangs - 10, 10, 10 sec. (4, 3, 3 fingers)
+ + +
Felt out of shape, uncoordinated, slow. I miss strongman training like that. Gym time is going to have to give. I think I should just do Wendler's 5-3-1. It's "there", proven, not too time-consuming, and perfectly allows for other cross-training/skill-training days. Why reinvent the wheel? We'll see. I admit that last night, despite my brainstorming, I was feeling the addictive urge to hit the weights M-F next week. :)
Gotta get my grip strength back. I used to be able to close the CoC #2 about three times, but now I can't even get 10 closes on a #1.5 Pitiful.
I did discover that KB swings standing atop Ferdinand are much harder than on a firm surface!
I'm planning to make some DIY strongman tools (thick grip db's, farmer walk handles, etc.). Stay tuned.
Monday, March 17, 2014
That was fun... (UPDATE)
I'm back from my "free day" workout. It turned out to be exactly the workout I was hoping for. I didn't train lackadaisically, but I also didn't feel rushed in the least. It's nice to know that a workout I thunk up pretty much spontaneously turned out to fit my intensity and time parameters like a glove. That shows me that I've accrued enough instincts to know what ingredients should go into a solid workout. This is not a boast, mind you, but rather a reminder, to myself: Confidence, Persistence, Patience, Humility. The key is to stick with what works... and to keep on sticking:
Since I'm sure you're dying to know, here's what I did:
17 March, 2014
"Carpe Ferrum" workout
230 lbs., < 60 min.
Overhead Squat:
8 @ 45 lbs.
8 @ 95 lbs.
7 @ 115 lbs.
[I had to get out from under the bar on rep 8 of the last set. Interestingly (right?), I set the bar from a hang clean, rather than from a back squat. I didn't use the Smith machine, but it is an option, "if you must."]
Farmer walk:
30 sec. @ 90 lbs. x 3
FSQ:
135, 145, 155, 165, 175, 185, 195, 205, 215, 225 lbs. x 3
[The idea here was to do triplets until my form started to deteriorate. In my earlier post about this workout, I said that I can front-squat about 65% of my back-squat, but apparently that was a low calculation. I based it on the fact that I most recently back-squatted 315 lbs x 4, and a few days later front-squatted 205 x 4. But, as I mentioned in my notes about that latter workout, I was feeling fatigued, and, what's more, ended a tough workout with FSQ. I was pleased, but not "stoked", to realize that I capped off a set of 30 front squats at 225 lbs. My guess is that I could crank out four good FSQ at 250 lbs. or so, which means I can actually front-squat about 80% of my back squat. Granted, if I went for a four-rep max on the back squat, I could probably do 350 lbs. or more, so the ratios are still pretty tentative. (I just don't like 1RM's for some reason.) In any case, I will continue with FSQ until I can do 90% of my 315x4 back squat (285 lbs. x 4). In udda woids, a ways to go!]
EZ-bar curls:
8, 8, 8 @ 70, 80, 90 lbs.
db pullovers:
10, 10, 10 @ 50, 60, 70 lbs.
Today wasn't too intense, and I have a feeling that I'll be back in the gym for Even Keel B on Wednesday. Fun times. Now I'm going to drink it up for St. Patrick's Day with a range of fine micro-brews, and, despite a twinge in my conscience, some obligatory Guinness.
A natural-law argument for the virtue of weightlifting? HT to Elliott H. via Elliot B.
Since I'm sure you're dying to know, here's what I did:
17 March, 2014
"Carpe Ferrum" workout
230 lbs., < 60 min.
Overhead Squat:
8 @ 45 lbs.
8 @ 95 lbs.
7 @ 115 lbs.
[I had to get out from under the bar on rep 8 of the last set. Interestingly (right?), I set the bar from a hang clean, rather than from a back squat. I didn't use the Smith machine, but it is an option, "if you must."]
Farmer walk:
30 sec. @ 90 lbs. x 3
FSQ:
135, 145, 155, 165, 175, 185, 195, 205, 215, 225 lbs. x 3
[The idea here was to do triplets until my form started to deteriorate. In my earlier post about this workout, I said that I can front-squat about 65% of my back-squat, but apparently that was a low calculation. I based it on the fact that I most recently back-squatted 315 lbs x 4, and a few days later front-squatted 205 x 4. But, as I mentioned in my notes about that latter workout, I was feeling fatigued, and, what's more, ended a tough workout with FSQ. I was pleased, but not "stoked", to realize that I capped off a set of 30 front squats at 225 lbs. My guess is that I could crank out four good FSQ at 250 lbs. or so, which means I can actually front-squat about 80% of my back squat. Granted, if I went for a four-rep max on the back squat, I could probably do 350 lbs. or more, so the ratios are still pretty tentative. (I just don't like 1RM's for some reason.) In any case, I will continue with FSQ until I can do 90% of my 315x4 back squat (285 lbs. x 4). In udda woids, a ways to go!]
EZ-bar curls:
8, 8, 8 @ 70, 80, 90 lbs.
db pullovers:
10, 10, 10 @ 50, 60, 70 lbs.
+ + +
Today wasn't too intense, and I have a feeling that I'll be back in the gym for Even Keel B on Wednesday. Fun times. Now I'm going to drink it up for St. Patrick's Day with a range of fine micro-brews, and, despite a twinge in my conscience, some obligatory Guinness.
Monday, December 10, 2012
Gym regimen - December 2012
Friday, 1 December 2012
10 x 10
225 lbs, 60 min.
CIRCUIT 1
FSQ - 130 lbs x 10
"Chandelier" - 100 lbs x 10
T-bar row - 100 lbs x 10
CIRCUIT 2
FSQ - 130 lbs x 10 x 4
"Chandelier" - 100 lbs x 10 x 4
T-bar row - 100 lbs x 10 x 4
CIRCUIT 3
FSQ - 130 lbs x 10
"Chandelier" - 100 lbs x 10
T-bar row - 100 lbs x 10
CIRCUIT 4
FSQ - 130 lbs x 10 x 4
"Chandelier" - 100 lbs x 10 x 4
T-bar row - 100 lbs x 10 x 4
FINISH
Crunch machine - 90 lbs, 100 lbs, 110 lbs x 16, 14, 12
Farmer walk - 180 lbs x 35 sec. x 3
Was recovering from a cold so I went lighter than I otherwise might have. I also had to "get out of my head" and into my motions for this workout. Chandeliers rock!
10 x 10
225 lbs, 60 min.
CIRCUIT 1
FSQ - 130 lbs x 10
"Chandelier" - 100 lbs x 10
T-bar row - 100 lbs x 10
CIRCUIT 2
FSQ - 130 lbs x 10 x 4
"Chandelier" - 100 lbs x 10 x 4
T-bar row - 100 lbs x 10 x 4
CIRCUIT 3
FSQ - 130 lbs x 10
"Chandelier" - 100 lbs x 10
T-bar row - 100 lbs x 10
CIRCUIT 4
FSQ - 130 lbs x 10 x 4
"Chandelier" - 100 lbs x 10 x 4
T-bar row - 100 lbs x 10 x 4
FINISH
Crunch machine - 90 lbs, 100 lbs, 110 lbs x 16, 14, 12
Farmer walk - 180 lbs x 35 sec. x 3
Was recovering from a cold so I went lighter than I otherwise might have. I also had to "get out of my head" and into my motions for this workout. Chandeliers rock!
Gym regimen - December 2012
Saturday, 1 December 2012
10 x 10
225 lbs, 60 min.
CIRCUIT 1
SQ - 170 lbs x 10
BP - 160 lbs x 10
Cable pulldown - 150 lbs x 10
CIRCUIT 2
SQ - 170 lbs x 10 x 4
BP - 150 lbs x 10 x 4
Cable pulldown - 150 lbs x 10 x 4
CIRCUIT 3
SQ - 170 lbs x 10 x 5
BP - 150 lbs x 10, 10, 10, 8, 9*
Cable pulldown - 150 lbs x 10 x 5
FINISH
Farmer walk - 180 lbs x 35 sec. x 3
10 x 10
225 lbs, 60 min.
CIRCUIT 1
SQ - 170 lbs x 10
BP - 160 lbs x 10
Cable pulldown - 150 lbs x 10
CIRCUIT 2
SQ - 170 lbs x 10 x 4
BP - 150 lbs x 10 x 4
Cable pulldown - 150 lbs x 10 x 4
CIRCUIT 3
SQ - 170 lbs x 10 x 5
BP - 150 lbs x 10, 10, 10, 8, 9*
Cable pulldown - 150 lbs x 10 x 5
FINISH
Farmer walk - 180 lbs x 35 sec. x 3
Wednesday, November 21, 2012
Gym regimen - November 2012
Wednesday, 21 November 2012
Even Keel "A"
60+ min., 220 lbs.
Warm-up -
motions, stretching, imaging
Circuit 1
SQ : 10, 8, 6, 6 @ 195, 225, 250, 260 lbs.
Decline BP : 10, 8, 6, 8 @ 165, 185, 205, 225 lbs.
SDL : 9, 7, 5, 3 @ 205, 230, 260, 305 lbs.
Circuit 2
db press (seated) : 9, 8, 6 @ 90, 100, 110 lbs.
PU (neutral grip) : 13, 11, 8
Squeeze-press : 10, 8, 8 @ 130 lbs.
Finish -
Farmer walk : 30 sec. @ 180 lbs. x 3
Today was a busy day. An appointment at Homeland Security about immigration. Then a breakfast with my mom and wife and daughter at the Cool Moose Cafe. Then a run to Sam's to get Pampers. Then setting up a bank account for me and my wife. So by the time I got to the gym, I was a bit edgy and had no "zip". Plus, the past few days I haven't slept enough. So today was one of those "mental" workouts.
I should have gone heavier on my 4th set of SQ. Even so, I made gains in terms of stamina and strength. Slow and steady.,..
I did the decline BP just to "confuse" my muscles. I got a spot on the 4th set, which he counted as 9 reps, but I think it was only 8, so I'll just not count his spotted 9th rep.
I only used chalk on the 4th set of SDL, and no hook grip. I discovered that the key to a good grip is to press the hands down hard around the bar with your elbows perpendicular to the floor. If you start with your elbows tucked at all towards your body, the bar will roll down the palm and onto the fingers as the arms straighten.
On circuit 2 I didn't overdo anything. Felt confident in all lifts.
The farmer walk was pretty grueling, but I can feel I've gained more stamina and power from it compared to the two prior efforts.
Happy Thanksgiving, stay tuned, and God bless!
Even Keel "A"
60+ min., 220 lbs.
Warm-up -
motions, stretching, imaging
Circuit 1
SQ : 10, 8, 6, 6 @ 195, 225, 250, 260 lbs.
Decline BP : 10, 8, 6, 8 @ 165, 185, 205, 225 lbs.
SDL : 9, 7, 5, 3 @ 205, 230, 260, 305 lbs.
Circuit 2
db press (seated) : 9, 8, 6 @ 90, 100, 110 lbs.
PU (neutral grip) : 13, 11, 8
Squeeze-press : 10, 8, 8 @ 130 lbs.
Finish -
Farmer walk : 30 sec. @ 180 lbs. x 3
+++
Today was a busy day. An appointment at Homeland Security about immigration. Then a breakfast with my mom and wife and daughter at the Cool Moose Cafe. Then a run to Sam's to get Pampers. Then setting up a bank account for me and my wife. So by the time I got to the gym, I was a bit edgy and had no "zip". Plus, the past few days I haven't slept enough. So today was one of those "mental" workouts.
I should have gone heavier on my 4th set of SQ. Even so, I made gains in terms of stamina and strength. Slow and steady.,..
I did the decline BP just to "confuse" my muscles. I got a spot on the 4th set, which he counted as 9 reps, but I think it was only 8, so I'll just not count his spotted 9th rep.
I only used chalk on the 4th set of SDL, and no hook grip. I discovered that the key to a good grip is to press the hands down hard around the bar with your elbows perpendicular to the floor. If you start with your elbows tucked at all towards your body, the bar will roll down the palm and onto the fingers as the arms straighten.
On circuit 2 I didn't overdo anything. Felt confident in all lifts.
The farmer walk was pretty grueling, but I can feel I've gained more stamina and power from it compared to the two prior efforts.
Happy Thanksgiving, stay tuned, and God bless!
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