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 Greasing the Groove. Show all posts
Showing posts with label Greasing the Groove. Show all posts
Sunday, January 13, 2019
Saturday, April 19, 2014
Grip session PLUS
[See update at bottom...]
Crush training
27 min., 225 lbs.
Warm-up (10 min.) - gyro ball, Chin-Na drills, stretching
Ghetto Gripper* - 10 closes
CoC #1.5 - 6 closes
CoC #2 -
1 near-close L, 1 close R
1 near-close L, 1 close R
CoC #1.5 - 10 closes
Ghetto Trainer - 20 closes
[...deal with babies...relocate to garage...]
Hand balancing - 5 min.
one-arm db snatch - 5/5, 5/5 @ 35 lbs.
one-arm kb swing - 80 @ 35 lbs. [switched hands every ten swings]
one-arm db snatch - 5/5, 5/5 @ 35 lbs.
one-arm kb swing - 80 @ 35 lbs. [ditto]
[^ 15 min.]
* Yesterday I got a spring clamp for a dollar at The Home Depot. I gave my Heavy Grips 150 to a friend when I left Taiwan, so I need something again for warm-up reps. The Ghetto Gripper feels like the Captains of Crush Point Five, I reckon. If I need it to be tougher, of course, I'll just wrap rubber bands around the pincers, like I did with an alligator clamp back in Taiwan.
** UPDATE 20 April 2014 - The rubber mallet worked like a charm. This half currently weighs a little more than 18 lbs, but once I cut off the excess bar and (perhaps) grind down the inner edge of the concrete so it won't cut my forearm [I'll probably just wear large wrist bands], it should weigh about 18 lbs. So by the end of the project, the dino db will weigh at least 35 lbs, with a total cost of about $5 and a couple hours of puttering.
Crush training
27 min., 225 lbs.
Warm-up (10 min.) - gyro ball, Chin-Na drills, stretching
Ghetto Gripper* - 10 closes
CoC #1.5 - 6 closes
CoC #2 -
1 near-close L, 1 close R
1 near-close L, 1 close R
CoC #1.5 - 10 closes
Ghetto Trainer - 20 closes
[...deal with babies...relocate to garage...]
Hand balancing - 5 min.
one-arm db snatch - 5/5, 5/5 @ 35 lbs.
one-arm kb swing - 80 @ 35 lbs. [switched hands every ten swings]
one-arm db snatch - 5/5, 5/5 @ 35 lbs.
one-arm kb swing - 80 @ 35 lbs. [ditto]
[^ 15 min.]
+ + +
--------------------
Yesterday I began assembling my first dino-bells. I call them dino-bells in honor of Brooks Kubik's Dinosaur Training. I will make a 30 lb. and 60 lb. dino-db with a 5" grip width, and a 125 lb. dino-bar with about 4' of grip width. I am using 2" electrical conduit, plastic buckets, and Sakrete. I forgot to spray silicone lubricant into the bucket when I set the first 15 lb. "plate" yesterday, so it will either come off with some help from a rubber mallet, or my 30 lb. dino-db will have both ends covered in white plastic, and I'll have to invest in a third bucket. I'm giving each batch at least a day and a half before I mess with it, so hopefully I can set up the other half of the 30 lb. dino db tomorrow.**
At The Home Depot, when I asked the plumbing helper to cut the conduit into shorter segments, he said, "That grip's too thick, it's too hard to handle." I explained that that's the entire point of making such devices, but as I learned long ago, thick bar and "rough" training is counterintuitive almost anywhere you go.
--------------------
** UPDATE 20 April 2014 - The rubber mallet worked like a charm. This half currently weighs a little more than 18 lbs, but once I cut off the excess bar and (perhaps) grind down the inner edge of the concrete so it won't cut my forearm [I'll probably just wear large wrist bands], it should weigh about 18 lbs. So by the end of the project, the dino db will weigh at least 35 lbs, with a total cost of about $5 and a couple hours of puttering.
Friday, April 4, 2014
AYCE notes... HI-TECH EDITION!
Friday, 4 April 2014
44 min., 225 lbs.
Warm-up (9 min.) - shaking, stretching, OHS
FSQ: 4, 3, 2, 2, 2, 2 @ 225, 235, 245, 255, 265, 275 lbs.
CL: 4, 3, 2, 2, 2, 2, 2 @ 135, 145, 155, 165, 175, 185 lbs.
Abs (3 min.) - V-sits, Lateral crunches, hip crunches, bird dog
"How you feel is a lie."
I experienced this maxim today.
Today was the end of the third school quarter, so my stress levels were mildly higher than normal (I hate entering and verifying grades). Plus, it's tax season. I got home and felt pretty winded. Thought about taking a nap, but my wife's enthusiasm about some kb and core exercises I showed her, plus a little coffee, plus, really, the unblinking awareness that "I'm going to the gym," all gave me a second wind.
Or did it?
Even as I arrived at the gym, I felt a bit run down.
Meh.
"Gotta get it done."
Despite some aches and pains and the usual inertia, I ended up PR'ing on my FSQ, and felt satisfied for the first time that I'm doing the CL with basically correct form.
In other words, how I felt was a lie.
I'll be taking the weekend fairly easy; it's supposed to rain all weekend, so I might even get some reading done. Honestly, though, I feel a kb session in me, for Saturday, just to blow off some steam and grease the groove. "Healthy addiction," anyone?
Despite all this, I admit I felt a bit lost last night, pondering if I'm really grasping and following Perryman's ideas. I kept (and keep) wondering how to program AYCE better. I really like my... how should I say? Progress? No, it's more like putting on a nicely "broken in" pairs of shoes. I feel comfortable keeping up these daily sessions, don't feel dangerously run down, not at all--in fact, I feel very springy and vibrant. Yet, I still feel like I'm doing it wrong. My instincts have always been to do circuits of 3-4 sets of 8-12 reps, but I know that if I don't keep a tight rein on my accessory exercises after DLing and (F)Sqing, I'll run myself into the ground. At the very least, as Perryman does warn, I need some time to get accustomed to such an increase in frequency; I need time to get, to recall my favorite expression in Perryman's book, "fatigue-hardened".
So, as I was trying to get the big picture of my goals, and not simply turn "Squat Every Day" into a random fetish (which Perryman would completely reject, of course), I tried seeing my year cut up into three phases:
power (low volume, high frequency - "AYCE" from, say, January to April);
bodybuilding (high volume, lower frequency - "Even Keel" from April to August);
and calisthenic/bodyweight/boxing/kettlebell conditioning (high intensity, high frequency - "Met-Con" from August to December)
Obviously, I'm off-track with this idea, as I have been doing bulking, Even Keel, and now AYCE, since January--and summer is looming. "They say that" summer is the time to cut and winter is the time to bulk, so.... Either way, for now, my primary goal is to hit a FSQ of 285 x 4, at which point I'll bring back back SQ (heheh).
Last night I also realized that the DL is too important a lift to marginalize. Be bold! Don't hide behind "overtraining" in order to gild your cravings for the cool shade of mediocrity. Thus, as I continue to explore AYCE, here's the forecast: squatty with a burst of deadlift.
Monday: DL, DBP, abs
Tuesday: HSQ, Guillotine
Wednesday: FSQ, PU, abs
Thursday: FSQ, Dips/MP
Friday: FSQ, CL, abs
weekend: rest, foam roll, stretch, kb, etc.
When I step back and look at my progress over the past 4 years, I realize I'm more interested in strength and power than in "getting ripped" or "looking huge." My goals are more like a powerlifter's than a bodybuilder's, so I need to filter the noise through those standards:
SQ of 405 lbs
DL of 485 lbs
BP of 315 lbs
Wish me luck! Meanwhile, I love being the antithesis of a weekend warrior!
44 min., 225 lbs.
Warm-up (9 min.) - shaking, stretching, OHS
FSQ: 4, 3, 2, 2, 2, 2 @ 225, 235, 245, 255, 265, 275 lbs.
CL: 4, 3, 2, 2, 2, 2, 2 @ 135, 145, 155, 165, 175, 185 lbs.
Abs (3 min.) - V-sits, Lateral crunches, hip crunches, bird dog
+ + +
"How you feel is a lie."
I experienced this maxim today.
Today was the end of the third school quarter, so my stress levels were mildly higher than normal (I hate entering and verifying grades). Plus, it's tax season. I got home and felt pretty winded. Thought about taking a nap, but my wife's enthusiasm about some kb and core exercises I showed her, plus a little coffee, plus, really, the unblinking awareness that "I'm going to the gym," all gave me a second wind.
Or did it?
Even as I arrived at the gym, I felt a bit run down.
Meh.
"Gotta get it done."
Despite some aches and pains and the usual inertia, I ended up PR'ing on my FSQ, and felt satisfied for the first time that I'm doing the CL with basically correct form.
In other words, how I felt was a lie.
I'll be taking the weekend fairly easy; it's supposed to rain all weekend, so I might even get some reading done. Honestly, though, I feel a kb session in me, for Saturday, just to blow off some steam and grease the groove. "Healthy addiction," anyone?
Despite all this, I admit I felt a bit lost last night, pondering if I'm really grasping and following Perryman's ideas. I kept (and keep) wondering how to program AYCE better. I really like my... how should I say? Progress? No, it's more like putting on a nicely "broken in" pairs of shoes. I feel comfortable keeping up these daily sessions, don't feel dangerously run down, not at all--in fact, I feel very springy and vibrant. Yet, I still feel like I'm doing it wrong. My instincts have always been to do circuits of 3-4 sets of 8-12 reps, but I know that if I don't keep a tight rein on my accessory exercises after DLing and (F)Sqing, I'll run myself into the ground. At the very least, as Perryman does warn, I need some time to get accustomed to such an increase in frequency; I need time to get, to recall my favorite expression in Perryman's book, "fatigue-hardened".
So, as I was trying to get the big picture of my goals, and not simply turn "Squat Every Day" into a random fetish (which Perryman would completely reject, of course), I tried seeing my year cut up into three phases:
power (low volume, high frequency - "AYCE" from, say, January to April);
bodybuilding (high volume, lower frequency - "Even Keel" from April to August);
and calisthenic/bodyweight/boxing/kettlebell conditioning (high intensity, high frequency - "Met-Con" from August to December)
Obviously, I'm off-track with this idea, as I have been doing bulking, Even Keel, and now AYCE, since January--and summer is looming. "They say that" summer is the time to cut and winter is the time to bulk, so.... Either way, for now, my primary goal is to hit a FSQ of 285 x 4, at which point I'll bring back back SQ (heheh).
Last night I also realized that the DL is too important a lift to marginalize. Be bold! Don't hide behind "overtraining" in order to gild your cravings for the cool shade of mediocrity. Thus, as I continue to explore AYCE, here's the forecast: squatty with a burst of deadlift.
Monday: DL, DBP, abs
Tuesday: HSQ, Guillotine
Wednesday: FSQ, PU, abs
Thursday: FSQ, Dips/MP
Friday: FSQ, CL, abs
weekend: rest, foam roll, stretch, kb, etc.
When I step back and look at my progress over the past 4 years, I realize I'm more interested in strength and power than in "getting ripped" or "looking huge." My goals are more like a powerlifter's than a bodybuilder's, so I need to filter the noise through those standards:
SQ of 405 lbs
DL of 485 lbs
BP of 315 lbs
Wish me luck! Meanwhile, I love being the antithesis of a weekend warrior!
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.
Thursday, March 13, 2014
Active recovery...
Thursday, 13 March 2014
230 lbs., 20-25 min. (?)
3 min. double-end bag
2 min. heavy bag
8 lbs. SLEDGE-AND-TIRE x 3
10/10 staggered log split
10/10 low trunk chop
5/5 wide-leg high strike
KB swings
25/25, 25/25 @ 35 lbs.
Cleaning the garage is a great excuse to workout, and vice versa. I got my heavy bag stand weighted down again, rigged up my double end bag, rolled Ferdinand into the firmest patch of soil in the backyard... and tidied up a couple other things in the garage. (Moving sucks.) It felt great to get the gloves back on my hands.
However, I could "feel the time away" from the fairly intensive cardio-conditioning that I'd been doing at the end of last year, before getting back under the bar these past two months. Having released myself from ALL BULKING ALL THE TIME, I'm stoked to be able to return to my full menu of "active recovery" (or "greasing the groove") exercises on "off days" after a heavy lifting day.
Lastly, it now makes perfect, "lived" sense that KB swings--and, really, all KB exercises--are meant to be done one-handed. (Here's an excellent interview with Valery Fedorenko for more insight along this line.) I felt much more core activation and loading of the posterior chain. I took a nice walk with the family yesterday and semi-forced myself into this workout today--hooray!--but I will not get back into the gym until Saturday, at the earliest.
Stay tuned.
230 lbs., 20-25 min. (?)
3 min. double-end bag
2 min. heavy bag
8 lbs. SLEDGE-AND-TIRE x 3
10/10 staggered log split
10/10 low trunk chop
5/5 wide-leg high strike
KB swings
25/25, 25/25 @ 35 lbs.
-------
Cleaning the garage is a great excuse to workout, and vice versa. I got my heavy bag stand weighted down again, rigged up my double end bag, rolled Ferdinand into the firmest patch of soil in the backyard... and tidied up a couple other things in the garage. (Moving sucks.) It felt great to get the gloves back on my hands.
However, I could "feel the time away" from the fairly intensive cardio-conditioning that I'd been doing at the end of last year, before getting back under the bar these past two months. Having released myself from ALL BULKING ALL THE TIME, I'm stoked to be able to return to my full menu of "active recovery" (or "greasing the groove") exercises on "off days" after a heavy lifting day.
Lastly, it now makes perfect, "lived" sense that KB swings--and, really, all KB exercises--are meant to be done one-handed. (Here's an excellent interview with Valery Fedorenko for more insight along this line.) I felt much more core activation and loading of the posterior chain. I took a nice walk with the family yesterday and semi-forced myself into this workout today--hooray!--but I will not get back into the gym until Saturday, at the earliest.
Stay tuned.
Wednesday, February 19, 2014
Mass Made Simple - Day 10
Wednesday, 19 February 2014
229 lbs, 60+ min
Warm-up
-
BP : 2-3-5, 2-3-5 @ 230, 225 lbs
[Had a little spotter help on the last reps of the first set, and not a little help {forced reps} on the last reps of the second set.]
One/arm press : 2-3-5 x 2 @ 60, 55 lbs
Bat wings : 5 x 10 sec @ 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 135 lbs
-
SQ : 10, 2, 10, 12, 12, 4 @ 155, 185, 205, 225 lbs
Tonight was hard. I took a nap after work, so by the time I got to the gym, I was not really amped. I did not drink any coffee or Red Bull, but I did have a Cytomax during the workout, which seems to be some truly worthwhile stuff. It took me a while to get my head in the game. I felt a bit defeated, since over the past few days I've felt a little run down. Nonetheless, taking an extra day off was a smart move, since, while I didn't go quite as heavy on the bench, it did feel pretty good. It just takes time.
I was pleased to go heavier on the complexes, but by the time I got to the squats, I was really digging deep. My legs didn't want to give out, but erector spinae got the worst of it. Not "pain" as much as intense cranky tightening. Had to stretch it out! I need to activate my core more. The past couple days I did some KB drills, with not a few swings. Feels good in the obliques. My neck is no longer so strained but there is a slight resistance when I turn my head right and up. Riveting stuff, I know.
At the end of the day, all I can say is, I pushed through, my numbers keep going up, and even one of the main trainers tonight gave me The Nod, saying, "You're bulkin' up pretty good, man."
Good night.
229 lbs, 60+ min
Warm-up
-
BP : 2-3-5, 2-3-5 @ 230, 225 lbs
[Had a little spotter help on the last reps of the first set, and not a little help {forced reps} on the last reps of the second set.]
One/arm press : 2-3-5 x 2 @ 60, 55 lbs
Bat wings : 5 x 10 sec @ 70 lbs
-
Complex : 2 x 5 @ 135 lbs
-
SQ : 10, 2, 10, 12, 12, 4 @ 155, 185, 205, 225 lbs
+ + +
Tonight was hard. I took a nap after work, so by the time I got to the gym, I was not really amped. I did not drink any coffee or Red Bull, but I did have a Cytomax during the workout, which seems to be some truly worthwhile stuff. It took me a while to get my head in the game. I felt a bit defeated, since over the past few days I've felt a little run down. Nonetheless, taking an extra day off was a smart move, since, while I didn't go quite as heavy on the bench, it did feel pretty good. It just takes time.
I was pleased to go heavier on the complexes, but by the time I got to the squats, I was really digging deep. My legs didn't want to give out, but erector spinae got the worst of it. Not "pain" as much as intense cranky tightening. Had to stretch it out! I need to activate my core more. The past couple days I did some KB drills, with not a few swings. Feels good in the obliques. My neck is no longer so strained but there is a slight resistance when I turn my head right and up. Riveting stuff, I know.
At the end of the day, all I can say is, I pushed through, my numbers keep going up, and even one of the main trainers tonight gave me The Nod, saying, "You're bulkin' up pretty good, man."
Good night.
Saturday, February 15, 2014
Mass Made Simple - Day 9
Saturday, 15 February 2014
229 lbs, 55 min
Warm-up
-
BP : 3, 3, 3, 3, 3* @ 225, 225, 225, 230, 235 lbs
[Had spotter help me on last rep of last triplet.]
One/arm press : 2-3-5 x 3 @ 55 lbs
Bat wings : 10 sec @ 65, 65, 65, 70, 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 3 x 4 @ 125 lbs
-
SQ : 10, 10, 5, 5, 14 (15?)/6 @ 185, 185, 205, 205, 225/225 lbs
[I think I counted rep 12 at 225 lbs twice. Had that good ol' exertion headache by then.]
--------------------
While I haven't been posting the data, I have been sticking to the "recharge" workouts on the days after my recovery days. The last three or four times, I've used my 35 lbs KB to do swings, cleans, jerks, snatches, and windmills.
My weight keeps inching upwards, but, as always, eating is the hardest part of bulking. I'm off to buy some digestive aid and simethicone pills. They are to bulking what dairy aid pills are to lactose intolerance. They just make life easier.
I was feeling signs of fatigue in today's workout, so I will take three days off and hit it again on Wednesday. It's better to err on the side of rest rather than injury. My litmus test, believe it or not, is the bench press. I think my shoulders and chest could use one more day of recovery, though I'll probably just do two recharge days in a row after Sunday. My complexes felt really good, though I think I should have gone for 135 lbs, though I did one more complex than the three scheduled by Dan John. Squats were not as brutal as last time, and I went heavier than Dan John prescribed for this workout. Go big or go home, and all that.
Stay tuned.
229 lbs, 55 min
Warm-up
-
BP : 3, 3, 3, 3, 3* @ 225, 225, 225, 230, 235 lbs
[Had spotter help me on last rep of last triplet.]
One/arm press : 2-3-5 x 3 @ 55 lbs
Bat wings : 10 sec @ 65, 65, 65, 70, 70 lbs
-
Complex : 3 x 4 @ 125 lbs
-
SQ : 10, 10, 5, 5, 14 (15?)/6 @ 185, 185, 205, 205, 225/225 lbs
[I think I counted rep 12 at 225 lbs twice. Had that good ol' exertion headache by then.]
--------------------
While I haven't been posting the data, I have been sticking to the "recharge" workouts on the days after my recovery days. The last three or four times, I've used my 35 lbs KB to do swings, cleans, jerks, snatches, and windmills.
My weight keeps inching upwards, but, as always, eating is the hardest part of bulking. I'm off to buy some digestive aid and simethicone pills. They are to bulking what dairy aid pills are to lactose intolerance. They just make life easier.
I was feeling signs of fatigue in today's workout, so I will take three days off and hit it again on Wednesday. It's better to err on the side of rest rather than injury. My litmus test, believe it or not, is the bench press. I think my shoulders and chest could use one more day of recovery, though I'll probably just do two recharge days in a row after Sunday. My complexes felt really good, though I think I should have gone for 135 lbs, though I did one more complex than the three scheduled by Dan John. Squats were not as brutal as last time, and I went heavier than Dan John prescribed for this workout. Go big or go home, and all that.
Stay tuned.
Wednesday, February 12, 2014
Mass Made Simple - Day 8
Wednesday, 12 February 2014
228 lbs, 55 min
Warm-up
-
BP : 2 x 5 @ 235 lbs
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 105, 110, 115, 125, 135 lbs
-
SQ : 10, 3, 3, [up-to-50] 17-13-4 @ 135, 185, 205, 225-225-225 lbs
----------------
For this workout, Dan John called for five doubles at 20 lbs lower than my Max Double from last time. Although I managed 2-3 reps at 245, and then two reps at 265 lbs, last time on the bench, tonight I didn't feel as "amped", so I stuck with 235. It felt decent enough.
It felt very good to go heavier on the complex, though admittedly they were only two-rep sets.
Squats were... brutal. I think I could have crushed out two sets of 17, but I was feeling a strong exertion headache after the first set of 17, so I "went easy" on myself by saving 4 for the end. As Dan John notes, the point is to get "up to fifty" any which way, so I didn't cheat. I just feel like I cheated. ;)
Last night I greased the groove with two sets of KB swings, cleans, clean-jerks, and snatches. I continue to put on weight, but I need to make more time for food prep on my rest day, and must drink more water every day! Good night, and stay tuned.
228 lbs, 55 min
Warm-up
-
BP : 2 x 5 @ 235 lbs
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
-
Complex : 2 x 5 @ 105, 110, 115, 125, 135 lbs
-
SQ : 10, 3, 3, [up-to-50] 17-13-4 @ 135, 185, 205, 225-225-225 lbs
----------------
For this workout, Dan John called for five doubles at 20 lbs lower than my Max Double from last time. Although I managed 2-3 reps at 245, and then two reps at 265 lbs, last time on the bench, tonight I didn't feel as "amped", so I stuck with 235. It felt decent enough.
It felt very good to go heavier on the complex, though admittedly they were only two-rep sets.
Squats were... brutal. I think I could have crushed out two sets of 17, but I was feeling a strong exertion headache after the first set of 17, so I "went easy" on myself by saving 4 for the end. As Dan John notes, the point is to get "up to fifty" any which way, so I didn't cheat. I just feel like I cheated. ;)
Last night I greased the groove with two sets of KB swings, cleans, clean-jerks, and snatches. I continue to put on weight, but I need to make more time for food prep on my rest day, and must drink more water every day! Good night, and stay tuned.
Saturday, April 20, 2013
Fitness update - April 2013
Friday, 19 April 2013
20–25 min.
jump rope - 1 min.
[The first time I've used my "impact feet" in weeks, so I'm finally getting past my ingrown toenail!]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
speed bag - 3 min.
+ + + + +
Saturday, 20 April 2013
50 min.
mace bell - ~6 min.
[360's - 20/20, 10-and-2's - 20/20, King-Arthurs - 5/5, 5/5, samurai swing - 20/20]
medicine ball - ~6 min.
[shuffle ball - 15/15, lunge catch - 10/10, hot potato - 20/20, catch-jacks - 20/20]
kb drills - ~7 min.
[kb swings - 30, kb clean punch - 10/10, kb shotput swing - 10/10, kb snatch - 10/10, kb round the world - 20/20]
speed bag - 3 min.
--------------------------
REPEAT circuit
Then I made a brief set of exercises for a brief demo video I'll post to show some of my favorite exercises (most/some of the above).
Then I did about 20 minutes of yard work (clipping hedging).
20–25 min.
jump rope - 1 min.
[The first time I've used my "impact feet" in weeks, so I'm finally getting past my ingrown toenail!]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
+ + + + +
Saturday, 20 April 2013
50 min.
mace bell - ~6 min.
[360's - 20/20, 10-and-2's - 20/20, King-Arthurs - 5/5, 5/5, samurai swing - 20/20]
medicine ball - ~6 min.
[shuffle ball - 15/15, lunge catch - 10/10, hot potato - 20/20, catch-jacks - 20/20]
kb drills - ~7 min.
[kb swings - 30, kb clean punch - 10/10, kb shotput swing - 10/10, kb snatch - 10/10, kb round the world - 20/20]
speed bag - 3 min.
--------------------------
REPEAT circuit
Then I made a brief set of exercises for a brief demo video I'll post to show some of my favorite exercises (most/some of the above).
Then I did about 20 minutes of yard work (clipping hedging).
Monday, April 15, 2013
Fitness update – April 2013
Friday, 12 April 2013
60 min.
Coached a student on how to squat and deadlift. Helped me focus on and improve my own technique. He's coachable; only thing that matters.
warm-up: motions, stretching
SQ: 5 x 5 @ 205 lbs.
db slight-incline press-and-squeeze: 5 x 5 @ 55, 65, 65, 70, 65
[Felt pain in right posterior shoulder, hence I dropped back to 65 lbs.]
DL: 5 x 1 @ 305 lbs.
[Felt great!]
EZ bb standing curl: 5 x 5 @ 80 lbs.
Saturday, 13 April 2013
20 min.
3 min. mace drills (10-and-2's, 360's, King Arthurs)
kb swings: 30
kb shotput swings: 10/10
kb high pull / snatch: 5/5
3 min. speed bag
REPEAT
Monday, 15 April 2013
40 min.
mowed lawn…
3 min. speed bag
3 min. kb drills
3 min. speed bag
3 min. kb drills
3 min. speed bag
60 min.
Coached a student on how to squat and deadlift. Helped me focus on and improve my own technique. He's coachable; only thing that matters.
warm-up: motions, stretching
SQ: 5 x 5 @ 205 lbs.
db slight-incline press-and-squeeze: 5 x 5 @ 55, 65, 65, 70, 65
[Felt pain in right posterior shoulder, hence I dropped back to 65 lbs.]
DL: 5 x 1 @ 305 lbs.
[Felt great!]
EZ bb standing curl: 5 x 5 @ 80 lbs.
Saturday, 13 April 2013
20 min.
3 min. mace drills (10-and-2's, 360's, King Arthurs)
kb swings: 30
kb shotput swings: 10/10
kb high pull / snatch: 5/5
3 min. speed bag
REPEAT
Monday, 15 April 2013
40 min.
mowed lawn…
3 min. speed bag
3 min. kb drills
3 min. speed bag
3 min. kb drills
3 min. speed bag
Monday, April 8, 2013
Fitness update -- April 2013
Mostly just greasing the groove today.
I've got some "good soreness" from my 5x5 workout Saturday. My right hand felt better on the speed bag, only some residual soreness. I've still fighting my ingrown left big toe. Very hobbling as far as cardio exercises go.
Anyway, today…
Monday, 8 April 2013
30 min., 216 lbs.
[Rest the bar on your hip with the weight behind you. Fling it forward around your waist as if drawing a sword, catch it with the leading hand, and reverse the vector.]
spear - 10/10, 10/10
[Thrust the mace as you sidestep with it.]
Excalibur - 5/5, 5/5
[Yank the mace up like a sword from the stone, thrust it skywards, kneel (lunge) down, and stand to replace the mace into the stone.]
360's - 10/10, 10/10
[Here's a nice little mace swinging video, too.]
swing - 30
high pull snatch - 10/10
[Swing up to a high pull, swing down, then snatch up.]
speed bag - 3 min.
I've got some "good soreness" from my 5x5 workout Saturday. My right hand felt better on the speed bag, only some residual soreness. I've still fighting my ingrown left big toe. Very hobbling as far as cardio exercises go.
Anyway, today…
Monday, 8 April 2013
30 min., 216 lbs.
speed bag - 4.5 min.
mace drills...
sword draw - 10/10[Rest the bar on your hip with the weight behind you. Fling it forward around your waist as if drawing a sword, catch it with the leading hand, and reverse the vector.]
spear - 10/10, 10/10
[Thrust the mace as you sidestep with it.]
Excalibur - 5/5, 5/5
[Yank the mace up like a sword from the stone, thrust it skywards, kneel (lunge) down, and stand to replace the mace into the stone.]
360's - 10/10, 10/10
[Here's a nice little mace swinging video, too.]
speed bag - 4 min.
kb drills...
clean - 10/10swing - 30
high pull snatch - 10/10
[Swing up to a high pull, swing down, then snatch up.]
speed bag - 3 min.
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