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  • #31
    1,000 swings done, but I had to cancel my regularly-scheduled lifting session. I may pull out the TRX and kettlebell and do some stuff here at home when the sun goes down. This heat is really hurting my sleep and recovery, and my fiance (a.k.a. the boss) won't let me turn on the damn A/C! I can't wait for the cool weather of Fall!
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

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    • #32
      This cool weather has really helped out a lot with my sleep and recovery. Yesterday I knocked out 1,000 swings and did the following (at home...the gym was a madhouse so I put my squat workout off until Thursday or Friday):

      Kettlebell Full-Body Attack (dbl 24's, sprawl, jump through, clean, jerk, repeat) - 3x5
      Weighted Dips (+25lbs) - 8, 7, 5 (gotta increase the weight)
      Renegade Rows (dbl 24's) - 3x12, alternating l/r

      Two Hands Pinch Deadlift @90lbs - 3x5 w/5 sec on each final rep
      DBL 24 Farmer's Walk x4 as far as possible
      HLL - 3x10
      Sledge Gama Casts @16lbs - 4x10

      Felt good to do something different. I may do this once every two weeks or so for a while. It'll be my "Renegade Day." Unconventional Training at its best!

      Today: 1,000 swings and a few 50m sprints. Legs now feel like Jell-O.
      Josh Vernier, CPT

      My Journal

      Evolution Revolution Fitness

      "The question isn't who is going to let me; it's who is going to stop me."

      -Ayn Rand

      Comment


      • #33
        Yesterday I had an unusually high amount of pent-up aggression, so in addition to completing the kettlebell challenge (10,000 swings DONE!) I did a freestyle-ish workout.

        30 minutes of:
        Tire Flips @ 250lbs
        Sandbag Cleans @ 100lbs

        I didn't count any reps or sets, I just kept going until I couldn't go any more.

        Then:
        15 minutes freestyle kettlebelling.

        I basically did swings, snatches, cleans, front snatches, windmills, guerrilla cleans, high pulls, figure 8's...just a lot of random stuff. I just kept going with as little stopping as possible. It felt great and totally intuitive!

        I may throw in a day or two like this every couple weeks just to keep things from getting stale and add a different element into my training!
        Josh Vernier, CPT

        My Journal

        Evolution Revolution Fitness

        "The question isn't who is going to let me; it's who is going to stop me."

        -Ayn Rand

        Comment


        • #34
          Nice job on completing the KB Swing Challenge. I need to get more Kettle Bells - right now I just have one 35#. I like the Demon bells.

          Also - I definitely don't have an official goal to tryout for American Ninja Warrior - but I would love to try the course! Love that show!
          ~It's All Relative!~
          34 - 5'11" CW - 159 GW - 175 10% BF or less!

          Primal Journal
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          • #35
            Originally posted by WarlordBlade View Post
            Nice job on completing the KB Swing Challenge. I need to get more Kettle Bells - right now I just have one 35#. I like the Demon bells.

            Also - I definitely don't have an official goal to tryout for American Ninja Warrior - but I would love to try the course! Love that show!
            I want a Demon Bell! They look so badass!

            I have a buddy that's buying property in the woods (where his future house will be), and building a mock ANW course there so we can train for it.

            And thanks!
            Josh Vernier, CPT

            My Journal

            Evolution Revolution Fitness

            "The question isn't who is going to let me; it's who is going to stop me."

            -Ayn Rand

            Comment


            • #36
              Yesterday I went pretty much sandbag-specific:
              Sandbag = 100#
              Kettlebells = 53# each

              Sandbag Zercher Squat - 3x10
              Double KB Sprawl to Deadlift - 3x10
              Sandbag Bent-Over Row - 3x10
              Sandbag Floor Press W/ Hip Bridge - 3x10
              Wall Climb - 3x5 (~7ft wall)
              DBL KB Farmer's Walk - 3x as far as possible
              Bottom-up Walk - 3x as far as possible l,r

              Today was my high-volume KB day with the 35#:
              300 swings for time (one-handed, alternating every 10 reps)

              Got 'em done nonstop in 8:24, which is a full 1:25 improvement from my last attempt!
              Next stop: 500 swings!

              THEN:
              10 min kettlebell juggling. I'm getting the hang of the 35lber...soon it'll be time to move up to the 53, once I refine my technique a bit more!
              Josh Vernier, CPT

              My Journal

              Evolution Revolution Fitness

              "The question isn't who is going to let me; it's who is going to stop me."

              -Ayn Rand

              Comment


              • #37
                Originally posted by EvRevFit View Post
                I want a Demon Bell! They look so badass!

                I have a buddy that's buying property in the woods (where his future house will be), and building a mock ANW course there so we can train for it.

                And thanks!
                That is a someday-dream of mine - have some property I can put trails and obstacles on - a full on Ninja Warrior course would be awesome too. Hopefully we hear how it goes!
                ~It's All Relative!~
                34 - 5'11" CW - 159 GW - 175 10% BF or less!

                Primal Journal
                Fitness Blog - Instagram
                Join me on Fitocracy

                Comment


                • #38
                  Originally posted by WarlordBlade View Post
                  That is a someday-dream of mine - have some property I can put trails and obstacles on - a full on Ninja Warrior course would be awesome too. Hopefully we hear how it goes!
                  It'll be a while...I'm not even submitting my video until 2013, and then I may not get in until 2014...but it gives me time to reach the level I want to be at.

                  Really, I'm up for any challenge. My goal is to become as close as possible to superhuman. I'm even thinking about registering for the Tough Mudder that's coming up in September!
                  Josh Vernier, CPT

                  My Journal

                  Evolution Revolution Fitness

                  "The question isn't who is going to let me; it's who is going to stop me."

                  -Ayn Rand

                  Comment


                  • #39
                    I've decided to start adding a daily qigong practice to my training. I had a passing interest in it a while back and was reminded of why I wanted to do it recently...not too long ago I met a member at my gym who happens to be a retired Navy Master Chief...and also a former Navy SEAL...and then a SEAL training instructor. He spends ten minutes cultivating his energy before working out. He's 58 and looks like he just turned 40. I'm totally down for qigong!
                    Josh Vernier, CPT

                    My Journal

                    Evolution Revolution Fitness

                    "The question isn't who is going to let me; it's who is going to stop me."

                    -Ayn Rand

                    Comment


                    • #40
                      Okay, so I'm going through a bit of a paradigm shift in both thinking and life. First, I've moved even closer to full-on Primal, but I'm still eating oats and rice on a regular basis (to compensate for my combined high metabolism and high activity level). I'm not eating as many veggies as I should yet, but I'm working on that.

                      Training-wise, I've given up the barbell (I explain why in this blog post) in favor of bodyweight, sandbag, and strongman training. The shift happened recently when I watched my brother (who bucks hay for a living) and our powerlifter friend (who squats 425 on a bad day) in a friendly wrestling match. Even though the powerlifter can squat 100lbs more than my brother, he was no match for him because of a major advantage my brother had: he works with large, heavy, unwieldly objects that he not only has to lift, but often throw. He can generate power and tension in almost any direction, compared to the lifter who only moves weight in single planes of motion. Of course, that doesn't exactly explain the bodyweight progressions (going back to Convict Conditioning)...I just think it's impressive for a person to have complete mastery of their body.

                      My current training will look something like this:
                      Monday - Sandbag & Kettlebell Strength & Conditioning (I'll be alternating between the two)
                      Tuesday - Convict Conditioning Workout #1
                      Wednesday - High-volume Kettlebell Swings
                      Thursday - Convict Conditioning #2
                      Friday - Strongman (barrel lifting, sledgehammer levering, extra grip work, bending, extra hand balancing, etc.)
                      Every day - Qigong and meditation
                      Every other day - Yoga and Krav Maga

                      It looks like a lot of volume, but since I'm starting at the bottom of the CC progressions it'll be more like active recovery for a while. Once it starts to get more intense I'll be about to the point where I'll start getting really bored anyway (sabotages me every time), and so I'll change everything AROUND the CC and won't have to give up my progress out of boredom like I did last time.

                      In other news, I'm going back to school for Massage Therapy! It's for a few reasons, but here are the main three:

                      1. The massage therapy itself is a great thing to add to my arsenal of skills
                      2. The G.I. Bill housing allowance for another year of full-time school is a great cushion
                      3. The manual therapy license will put Neuromuscular reprogramming withing my scope of practice. That, combined with the Corrective Exercise certification I'm gearing up for, will make me more valuable and knowledgeable than most physical therapy assistants.

                      I see great things in my future if I can stay on course!
                      Josh Vernier, CPT

                      My Journal

                      Evolution Revolution Fitness

                      "The question isn't who is going to let me; it's who is going to stop me."

                      -Ayn Rand

                      Comment


                      • #41
                        Today was CC #2 day.

                        Wall Pulls - 1x10
                        Shoulderstand Squats - 1x10
                        Headstand - 30 seconds
                        Wrestler's Bridge (assisted) - 1x5
                        Front Bridge (assisted) - 1x5
                        Clutch Flag (diagonal straight leg) - 3x5 sec hold per side

                        I'm doing the headstands freestanding to get used to balancing inverted again so I can also start working on finally getting a freestanding handstand. I also won't be doing the neck work on headstand days anymore. I just happened to miss it on Tuesday when I did the rest of my CC #1 workout. I'm starting a little further up in progressions for the clutch flag since it's a strength I've gained instead of lost since I stopped working on them a couple months ago.

                        I'm also making a change to the hanging leg raise progressions. Not of consequence yet, but my HLR's are are already fairly strong...so I'm going to work on doing them one-handed!
                        Josh Vernier, CPT

                        My Journal

                        Evolution Revolution Fitness

                        "The question isn't who is going to let me; it's who is going to stop me."

                        -Ayn Rand

                        Comment


                        • #42
                          Tonight:

                          Barrel Press (55 gal drum w/ ~10 gal water...haven't weighed it yet) - 5x3
                          Sledgehammer Gama Casts - 2x10 l,r @16lbs; 2x10 l,r @28lbs
                          Hurricane Ball Slams - 2x10
                          Sledgehammer Alternating Cleans - 2x10
                          Sledge Levers - various holds and handle lengths
                          Two Hands Pinch Deadlift - ~90lbs (made a contraption to add more weight) - 5x1 plus hold for time
                          Kettlebell Farmer's Walk - 2x as far as possible @24kg
                          Sand Bag Catches - Until fingers were pretty much useless

                          Focusing more on grip strength and odd object stuff. I'll be throwing some isometrics in soon as well. Some of these movements were easy...more skill work than anything. Sledge cleans especially...I need to get used to the movement before I try to go for more reps or higher weights...otherwise I will cause serious damage to the side of my ankle. Good night though! I feel accomplished in my barrel lifting especially! I'll be adding a bit more water and weighing the thing next Friday!
                          Josh Vernier, CPT

                          My Journal

                          Evolution Revolution Fitness

                          "The question isn't who is going to let me; it's who is going to stop me."

                          -Ayn Rand

                          Comment


                          • #43
                            I'm officially going on a two-week media fast, in order to begin sharpening my spirit and vanquishing some inner demons. I wrote a blog article about it.

                            I'll see you all in two weeks, and I will provide an overview of everything that I've accomplished during that time!
                            Josh Vernier, CPT

                            My Journal

                            Evolution Revolution Fitness

                            "The question isn't who is going to let me; it's who is going to stop me."

                            -Ayn Rand

                            Comment


                            • #44
                              Good luck! I think I'd have a hard time with that.
                              ~It's All Relative!~
                              34 - 5'11" CW - 159 GW - 175 10% BF or less!

                              Primal Journal
                              Fitness Blog - Instagram
                              Join me on Fitocracy

                              Comment


                              • #45
                                I'm back! With a bunch of stuff to tell you! First, the media fast opened my eyes to a LOT. More than I have room to share here (or patience to type twice). I'll be writing an article hopefully later this afternoon if I have time. Which leads to the second thing: I'm back in school! Going for Massage Therapy now. Then, next summer, I'll go to the Institute of Conscious Bodywork and get certified in NeuroMuscular Reprogramming. I'm very close to becoming epically awesome.

                                In other news, I'm just a few days away from leaving the oppressive corporate-owned gym I've been working at for the past six months. I feel the most free and creative when I'm on my own, so I'll be giving independent training a shot.

                                Lastly, I'm switching my training focus back to Convict Conditioning. I'm going to stick with the progressions this time! I'm doing 4 days a week, same setup as the 2 days I've been doing...just more days so I get through the progressions a little faster (it becomes just as much skill practice at that frequency). Kettlebell swings will move to Saturday so I can have a rest day between CC days. Should work fairly well!
                                Josh Vernier, CPT

                                My Journal

                                Evolution Revolution Fitness

                                "The question isn't who is going to let me; it's who is going to stop me."

                                -Ayn Rand

                                Comment

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