My Training

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Marcus
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My Training

Post by Marcus » Mon Dec 15, 2008 6:03 pm

I'm currently 5' 10" 185 lbs 33 years old. I was out of action for 4 to 5 months this year with a torn rib cartilage in March while doing BJJ which I only get to do on Sat mornings due to work schedule. Been doing some Highland Games training and competed in one event in October. I'm doing level 2 of Complex Training by Renegade Training, so with respect to Coach Davies I won't be posting anything too specific for the 3 days a week I do those. But it's basically some combination of Squats (front and back), Push Press, Split Jerk, and Power Cleans, with a 2/1 reps for 3 sets or 3/1 reps for 2 sets scheme. (Example: Do 2 power cleans immediately followed by 1 front squat-repeat 3 times, thats one set.) With some supplemental lifts (pullups, pulls, deads, etc.) and static holds for core work. I've done all 8 levels last year (6 weeks per level) but after the injury I needed to build my foundation back.

Last week:
12/8
Level 2-week 5
Mobility Drills-Warmup
Complexes with 52 lbs KB's & 25 lbs X-vest Skipped Thurs and Fri of the previous week so I felt weak and old

12/9
Mobility Drills-Warmup
KB swings-5x10=52lbs

12/10
Mobility Drills-Warmup
Complexes with BB=160 lbs (yes, light, but hard) w/ 25 lbs X-vest

12/11
Mobility Drills-Warmup
Trained with Steeletosser doing pushpress and splitjerks-ALOT heaver than I'm used to, but I felt like I still had good pop.

12/12
Out of town

12/13
Mobility Drills-Warmup
Complexes with BB=160 lbs & 25 lbs X-vest (Holds 40, I'm working my way back up to that)

Next week I plan to start wearing my X-vest while walking the dog in the mornings and doing more conditioning on Tues, Thurs, and Sat. to put some diesel on the tank.

Marcus
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Re: My Training

Post by Marcus » Wed Dec 17, 2008 1:20 am

12/15 Level 2 week 6
30 min Walk with 25 lbs X-vest
1 hour later-Joint Mobility Drills/Warmup
Complexes with 52 lb KB'S and 25 lb X-vest
Felt good, I really need to get back into the yoga after training though

12/16
30 min walk with X-vest
1 hour or so later-Warm-up 5 mins on bike
10 pushups/20 mtn climbers (both done on wobble board) immediately followed by 10 swings with 70 lb KB, rest 30 sec repeated 3 times

Grippers 100lbs x 5 l,r
150lbs x 5 l,r
200lbs x 5 l,r

Neck Bridges-10 front bridges and 10 back bridges-I've had major tightness in my right shoulder and trap, but after doing these the other week it helped out so they will become routine again!
Ab wheel 3 x 5
I've noticed some soreness in the core since adding the X-vest to my walks, which is great. When the rib healed back it sticks out about 1/4" now and the weights in the vest hit that spot, so it has taken awhile to get used to.

Marcus
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Re: My Training

Post by Marcus » Mon Dec 22, 2008 4:16 pm

12/17
No walk today-raining
Complexes with 160 lbs and 25 lb X-vest-Felt like I was in slow motion, no bar speed at all. ](*,) Friday I will lower the bar weight and maybe increase the weight of the vest and see what happens

12/18
What the hell? Had either a two hour stomach bug or something, anyway I did alot of sitting today. I managed to get in the following:
OAS-10 per side with 52 lb KB
High pull 10 w/52 lb KB
50 Hindu squats

12/19
No walk-still raining!!!
Last day of level 2
Complexes with 140 lbs and 30 lb X-vest
Felt much better-definitely had more pop, but with the increased weight on the vest still had enough loading to get the job done. Will take the weekend off and get ready to start Level 3 Monday. This one is more explosive, with med ball work immediately following each set. 8-[

Marcus
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Re: My Training

Post by Marcus » Fri Jan 09, 2009 5:36 pm

Man I got behind, the last last couple of weeks really sucked as far as training. But here is what little I did do.
12/22
Started Level 3 of Complex Training
Complexes with 140 lbs + 30 lb X-vest
Towards the end it called for 6 sets of 4 deadstart squats superset with 5 burpees. I managed the first set with the vest but had to ditch it for the rest of the sets.

12/23
30 min walk with the vest
KB swings
3x5 = 70 lb
3x5 = 88 lb
Hindu Pushups on the wobble board 3x10
Renegade Ab Circuit 1 set = 100 reps

12/24
Complexes with 120 lbs + 30 lb vest

12/25
Nothing

12/26
Nothing

Marcus
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Re: My Training

Post by Marcus » Fri Jan 09, 2009 5:43 pm

12/29
Level 3 Week 2
40" walk with 30 lb vest
Complexes with 120 + vest

12/30
Nothing

12/31
Nothing

1/1
Nothing

1/2
Nothing-Not all of this was due to just being lazy-GF's mom was in hospital all week of X-mas, then GF totalled her car the next week

1/3
OHAH Challenge at Big Lick's Strength Emporium (Grip Junky's Gym-which I am jealous of)
110 reps raw with 152 lbs at 190 lbs BW-

Marcus
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Re: My Training

Post by Marcus » Fri Jan 09, 2009 5:47 pm

1/5
Sore as hell from the OHAH
Level 3 week 3
Complexes with 120 lbs, no vest

1/6
KB swings
5x5 = 52 lbs
5x5 = 70 lbs
5x5 = 88 lbs
Midget Snatches (KB snatches done on knees) 2x5 = 35 lbs
Grippers
100 x 5(L,R) 150 x 5(L,R) 200 x5(L,R)

grip junky
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Re: My Training

Post by grip junky » Fri Jan 09, 2009 6:27 pm

I thought you were snatching Steeeeeleeeeetosseeeeeer.

steeletosser
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Re: My Training

Post by steeletosser » Sat Jan 10, 2009 10:17 am

:butthead:
Dont sing it . Bring it!

Marcus
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Re: My Training

Post by Marcus » Mon Jan 26, 2009 4:19 pm

1/7
Complexes with 120 lbs and 30 lb vest
Yoga = felt awesome

1/08
15" walk with vest
KB swings 3x10 = 35 lbs
KB swings 3x5 = 88 lbs

Grippers 3x5 = 150
3x5 = 200

1/09
Complexes with 120 lbs and 30 lb vest

yoga = again, felt very nice

Marcus
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Re: My Training

Post by Marcus » Mon Jan 26, 2009 4:24 pm

Well, I decided to pick up a Rottie from the shelter, so for a awhile I've been on puddle patrol. Maybe by spring he'll be big enough to shag for me when I practice my throwing.

1/17
Kb Cleans 1x10 l,r 52 lbs
Kb swings
2x10 52 lbs
2x5 = 70 lbs
Double KB swings 1x5 = 2 52's
Double KB swings 1x5 = 2 70's

Marcus
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Re: My Training

Post by Marcus » Thu Feb 19, 2009 1:16 am

Well, trainings been kinda slow lately. I came home on 2/06/09 to find a firetruck in my driveway, after it ran through the yard, well housing, concrete retaining wall, hit my Nissan Xterra and finally crashing into the house. So in between making / taking calls and dealing with the typical insurance drama I've just been bangin out a few KB rows and presses. Maybe things will get back to normal one day...

grip junky
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Re: My Training

Post by grip junky » Sun Mar 01, 2009 6:20 pm

How are things going? I hope better.

Marcus
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Re: My Training

Post by Marcus » Tue Mar 10, 2009 2:18 am

grip junky wrote:How are things going? I hope better.
Thanks. Yes, they are. I have got everything put back the way it was except for the tree that was knocked down. I have my truck back, the house is done, driveway scraped and regraveled, and I reseeded the yard over the weekend. I hope to be able to replace the tree later this month.

NOW, time to get back to training. Enough bullshit, no more excuses, just time to get back to bustin some ass (my own) and making those plates clank.
I started back on the Renegade MMA program today, even though I don't fight MMA it is a ballbuster of a program, the hardest I have ever done and probably the best.
I didn't have time to do the non-weighted GPP before and the weighted GPP after the strength training phase so I will start that part on Wednesday. It felt good but I noticed how out of shape I was.
After 4 sets of 6 on hang snatches with 120 lbs I was whipped and that was the first exercise! Still had to do
4x6 squats,
4x6 side deadlifts,
3x12 clean pulls,
3x12 cuban press,
3x3 glute ham raise
3x3 split jumps.
(All the above done with 20lb vest)
Then it was the static plank holds and rotational moves for core work.
I should be good and sore for 100 yd sprints in the morning!

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Mickey O'neil
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Re: My Training

Post by Mickey O'neil » Tue Mar 10, 2009 12:45 pm

Marcus wrote:
grip junky wrote:How are things going? I hope better.
Thanks. Yes, they are. I have got everything put back the way it was except for the tree that was knocked down. I have my truck back, the house is done, driveway scraped and regraveled, and I reseeded the yard over the weekend. I hope to be able to replace the tree later this month.
That's good to hear.

Marcus
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Re: My Training

Post by Marcus » Tue Mar 10, 2009 5:14 pm

Thanks!
3/10
Went to the park today and done sprints. They were supposed to be at 70% but I managed around 50% to 60%. Hammies were very tight.

100 yd sprints
5 sets - 3 to 5 sprints in each set 90 sec rest between sets

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