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  • 1st kettlebell S&S workout:

    10 turkish get ups with shoe
    50 swings (55lb)
    10 turkish half get ups (55lbs)

    Gonna work my way up to the full get up over the course of the next few weeks to make sure I don't wreck my shoulders. I could tell I was "muscling" it just to do the half. If I was holding the beast it wouldn't have gone well for me . Besides I've read several accounts of health practitioners (both my field and PTs) using the 1/2 get up to rehab old shoulder problems. Figure its a good place to start.

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    • I've been kind of sick of lifting weights recently, and gotten more interested in calisthenics. For a while I've been doing my main 5/3/1 lift and then bodyweight stuff afterwards. But it's time to try going all out with bodyweight, so I got the CC books, and over Christmas I did the veterano thing with one lift a day, just to get a feel for it, and to see where my strength fell (previously I had already been tired before getting to the bw stuff).

      I've decided to do the solitary confinement routine instead, two lifts a day with one rest day a week. Most likely I'll adapt it to two lifts a day 4-5 days a week instead, but we'll see. Started yesterday so here's the first two days:

      31/12/13
      Five chinups, five pullups for warmup and then nine closegrip chins. On the next set I decided to do cg pulls instead and only got 4. Back to cg chins, and eaked out 5 more. I think I'll stick to cg chins next time...

      Onto the squats, started with 20 bw squats, then did 10 close squats as a warmup. After doing that I decided I should probably test if I met the progression standard before moving further, so did two sets 20 close squats. Onwards to one legged next time (I have already been doing one legged progressions for some time, mainly box pistols)
      Fingertip pushups, 10 on the wall, two sets of five on knees. I have done regular fingertip pushups before, but my little fingers felt weak, so decided to take it easy.
      Then did bar hangs for 60 seconds, 35 seconds, 30 seconds and 30 seconds. To finished did the trifecta routine. I really feel that's going to be making an amazing change in my life for the better. My shoulders felt great after the twist hold!

      Anyway, on to new years party with food, alcohol and cake and too little sleep, and now I did todays training:

      1/1/14
      Pushups 20 kneeling, 10 regular, 17 close, 12 close (index fingers touching, if I do diamond my shoulder goes clicking something aweful)
      Flat straight legged leg raises two sets of 20. I have been practicing feet to bar leg raises as part of my 5/3/1, but with slightly bent knees. Decided to start out at a lower progression to make sure I do them right.
      Calf raises with both legs and locked knees, two sets of 20. I thought I would do bent knees but realized that they were straight during the exersize and just sticked with it.

      Did the trifecta again, but did the twist hold wrong. I did it as in the full twist hold, but stuck my arm through my leg from the wrong direction, making it much easier than the full one. I still felt it real good, so I guess that can be a progression...

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      • Gonna do a bit of boxing and stationary bike work with my training buddy after work. Intervals and ass kickin. We usually chuck in some bodyweight work or some kind of resistance in there as well.

        With him, just holding the heavy bag is a workout. He's a Russian genetic freak who's 6'4 and coordinated as hell. At 46, his left jab knocks me further back than an overhand right from many guys half his age. Will be good fun

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        • Back bridge, l-sit and 3/4 twist for 20 seconds each

          HSPU training: Realized I'm probably not quite as strong as I had hoped, so decided instead of doing partials to just stand do handstand for time. After the workout I decided that I should probably regress a step further and practice crow stands a bit more. I did 20s crow (was thought as warmup at the time) proceeded by first 48 secoonds and then 39 seconds of wall handstands. Then I tried the crow again and got 26 seconds. Will stick to crows until I can do a full minute from now on.

          Bridge work had humbled me last time, so I decided to start from the top, so did three sets of 50 on the short bridge. Good enough to proceed next time It's interesting, cause I've done static bridges for quite a while, but the dynamic ones are new to me. I thought that meant I could start further along, but I guess not.
          Did the bridge, l-sit and twist hold again, and then wrestlers wall bridge and wall front bridge for 10 reps in each direction.

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          • did my first barbell workout today...not really convincing and fun love my dumbbells but..let me feel how i feel tomorrow morning. will surely give it a second and third try!

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            • Happier with today's lifting:

              Squat: 315 x 5 x 1 (supposed to be light day, but I felt like I didn't get enough reps Monday, so I went heavier)
              Press: 130 x 5 / 145 x 3 / 165 x 2 (new PR!) / 130 x 5 / 130 x 6
              Deadlift: 345 x 5 / 395 x 3 / 440 x 4 (new 4, 3, 2, and 1-rep PR!)
              The Champagne of Beards

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              • Originally posted by RichMahogany View Post
                Happier with today's lifting:

                Squat: 315 x 5 x 1 (supposed to be light day, but I felt like I didn't get enough reps Monday, so I went heavier)
                Press: 130 x 5 / 145 x 3 / 165 x 2 (new PR!) / 130 x 5 / 130 x 6
                Deadlift: 345 x 5 / 395 x 3 / 440 x 4 (new 4, 3, 2, and 1-rep PR!)
                Nice! You're not too far from 500 lb.
                In matters of style, swim with the current. In matters of principle, stand like a rock.

                This message has been intercepted by the NSA, the only branch of government that listens.

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                • Originally posted by Jefferson1775 View Post
                  Nice! You're not too far from 500 lb.
                  Hells yeah. 500 will be mine!
                  The Champagne of Beards

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                  • Originally posted by RichMahogany View Post
                    Hells yeah. 500 will be mine!
                    Holy shit dude!!! That's just beastly Awesome work Rich. Damn, 4-1 PR...wow. Now that is progress

                    Man, I should be annoyed that you're probably gonna beat me to the deadlift benchmark but I'm just too stoked

                    I'm eating like a pig this weekend. Gotta lifts dem ironz on Monday.

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                    • Oh, also, my training buddy piked yesterday, so instead of boxing, I did some alternating stuff. Oldschhool would be happy, I tried my first cluster...

                      2x12 Kettlebell swings, 24 kg, followed by some one handed swings with 16 kgs
                      3x10 Kettlebell military press, 16 kg
                      2x 4-7 Upside down balanced kettlebell press (don't know the name of it), 10 kgs

                      Man, that last one really exposed my shoulder instabilities on the left side. I'm so using this as a warm up and coordination drill from now on. I don't know the proper name, so I've just botched my way through the description.

                      After attempting some super light overhead squats, my legs informed me they were still dead from my squat PR, so I moved on to...

                      Bench Press: Scaled down Verkhoshansky Extended Set

                      Scaled down because I wasn't lifting 85% of my 1rm, probably more like %75-%80, but I'd really need to test my 1RM to know.

                      90kgs (198 lbs) x 18 (8) (4) (2) (1) (2) (1)

                      That was just brutal, in the best way. I think it's going to find its way into my programming quite a bit from now on.

                      Finished off with some bicep curls and very light bent over barbell rows and kroc rows, just to keep some activation in my back muscles. Almost totally recovered from the spasm and tightness. I have few doubts I'll be under some big iron next week.

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                      • Deadlifted 215 5 reps 3 sets
                        Crohn's, doing SCD

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                        • The Kettle is gonna be "Daily"....so just doing some easy weights a couple times a week for a few weeks.

                          Kettlebell 55lbs:

                          Goblet Squats 3x5
                          Halos 3x5
                          Glute Bridge 3x5
                          50 swings
                          12 half get ups
                          4 clean and press with "get down" (so the last half the get up I suppose)

                          2 sets of each
                          Deadlift 185x5 (between conventional an summo style....first time I've messed with my stance)
                          Bench 135x5
                          Chins BWx5

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                          • 20 seconds of kettlebells swings 28kg, 15 sets, 40 sec rest between each.

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                            • Everything with a 55lb KB

                              Goblet Squats 3x5
                              Halos 3x5
                              Glute Bridge 3x5
                              75 swings
                              4 full get ups

                              ^Ugliest get ups anywhere anytime....guaranteed! I know there is a way you are suppose to do this and all, but I forgot how after the swings. So I just grabbed it and stood up. Totally fawked up the whole sequence. Even forgot how to swing the leg under so I just came to a double kneeling position and improvised from there. LOL. Good times.

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                              • Woof. F**ker of a workout. Wasn't even gonna hit the gym tonight. Felt like crap when I got home and the back spasms that I had last week came back with a vengeance this morning after subsiding over the weekend. Only having a back roller I could borrow at work and doing wall stretches kept me from popping some ibuprofen or a painkiller. I kinda thought, screw it, if I do nothing and don't have any blood flow hitting the muscles, then I won't get any better. The idea was to hit the gym and just do enough to get some blood flowing and a good hormonal response to drive my recovery.

                                Instead, once my blood was flowing I thought, you know what, I feel pretty good, now. My back was actually feeling excellent once I got everything pumping. I got really f**kin mad at myself for almost pussying out. And there was a part of me that thought, "You know Rich is going to be training like a beast, fool. Are you really going to be a whiny little bitch and punk out?"

                                So I decided, hell with it, let's go hard.

                                Squats: 170 kg (374 lbs) x 5, 180 kg (396 lbs) x 3, 185 kg (407 lbs) x 2 (All PRs)
                                OHP: 70 kg (154 lbs) x 3, 60 kg (132 lbs) x 5, 65 kg (143 lbs) x 5
                                Deadlift: 160 kg (352 lbs) x 5, 180 kg (396 lbs) x5, 220 kg (485 lbs) x 1 (5 RM + 1 RM PRs)
                                Narrow grip chin ups: Bodyweight cluster sets of three (I think I got to 18 total), failure
                                Dips: Bodyweight cluster sets of five (either 25 or 30 of these... I wasn't exactly cognizant of shit that was going on at this point in time)

                                Warmed down with some upside down kettlebell presses then had a slow, leisurely swim when I got home (It's summer in this hemisphere, don't be so shocked).

                                My last deadlift and squat were, as the great Jim Ross would say, bowling shoes ugly. My upper back rounded some at the start of the deadlift as I struggled to generate drive and clear the bar off the floor, and locking out was hard. Once I did I held it there for a good few seconds, but damn.

                                It's funny how you have to go truly heavy to make the exercise feel like a pull once your form undergoes some development. Once you learn to hold yourself well, position your spine right and drive through the heels (and obviously, get strong), your warm ups and first working sets really feel like a pushing exercise more than a pull. The strain on your arms and back is almost ancillary to the process you run through in your head. Then you go heavy enough and suddenly become conscious that "Holy shit, I really need to pull this sumbitch!!!"

                                The squats were great. It was good to push to my limits for the first time with absolute confidence in myself. Up until the final squat, I was feeling awesome, then I lost a little tension in my torso, fudged my timing and totally squat morning'ed at the top of it. My pegs were ready to hit a third rep, but I thought, "You know, maybe I'm pushing my luck with this pinched nerve enough already. I'll just rack it."

                                So yeah, first four plate squat, first five plate deadlift. First box of the 3,4,5 club ticked

                                Sorry for the stream of consciousness but I'm still high on endorphins and feeling expressive.

                                Also I thought I'd say that the friendly competitiveness was a great way to motivate me with this. First of all to actually get my fat arse into the gym, and secondly to not prancercise and fiddlef**k around once I was warmed up and actually stay focused and on target. So a big thankyou to Rich for helping me not be a pansy today

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