All I can do is the next thing and the next thing and the...

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The Venerable Bogatir X
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All I can do is the next thing and the next thing and the...

Post by The Venerable Bogatir X » Thu Jan 01, 2009 8:22 pm

1 January, Thursday morning (1)

MP 50/20 STYLE!
135*47; done in 19:57

Pull-ups 2*1 w. miniband; 2*2 w. lightband

Nautilus Rows 415, 4*5

CII Level 5, 2000m in 10:06--easy/moderate

Easy lower body stretching

Hot tub and then some easy swimming

I have gotten away from the heels together style of MP. For clarification, my MPSTYLE! is to have feet about 12-14" apart at the heels, a pretty close grip on the bar. Starting position is the bar fairly low--touching mid/upper pecs for every rep. I will do a bit of an upperback lean and then push the head through for the lockout. I've been lowering the bar under control, and did so today, but I'm going to take a cue from Mahler and try lowering the bar more of a jerk style catch and see how that feels.

I never paid attention to the adjustable foot pads on the CII....about 200m into rowing I was like WTF? The foot rests were adjusted for a midget. So, I had to take a few seconds to readjust them, hence the lousier than usual time.
Last edited by The Venerable Bogatir X on Sun May 17, 2009 5:25 pm, edited 6 times in total.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Fri Jan 02, 2009 8:24 pm

2 January, Friday afternoon (2)

OTWSTYLE! Snatch done with 24kg WRONGSTYLE! mediocreball: 80 reps done in 9:51, switching every 5 set the kookball down at 10:01--easy/moderate effort.

Went right into a quick upperbody JS pressing + abs + JS lower stretch.

Finished in exactly 20 minutes and worked up a light sweat.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sat Jan 03, 2009 7:23 pm

3 January, Saturday morning (3)

SQ 135, 3*3;225, 5*3

10 min of leg curls and weighted abs machine shit

10 min on high incline treadmill--moderate

Low body stretching and hypers

We are rearranging the basement and breezeway today, so I might get in some extra kettleballs liftings here and there. Then again, I might just crack a Schlitz in a few instead.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Jan 04, 2009 6:11 pm

4 January, Sunday morning (4)

MP 135*40, done in just under 20 minutes
Pull-ups with JS light band, 5*2
Sauna, Hot Tub, a few laps in the pool

Between the two indoor pools there's ten lanes for swimming laps and there was actually a wait to swim. WTF? Is everyone's New Year's resolution to 'be like Mike' (Phelps)?

This was a total slacker workout.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by Soupbone » Sun Jan 04, 2009 7:58 pm

Big Chief Bogatir wrote:4 January, Sunday morning (4)

MP 135*40, done in just under 20 minutes
Pull-ups with JS light band, 5*2
Sauna, Hot Tub, a few laps in the pool

Between the two indoor pools there's ten lanes for swimming laps and there was actually a wait to swim. WTF? Is everyone's New Year's resolution to 'be like Mike' (Phelps)?

This was a total slacker workout.
Much better than my gym where 400# walruses occupy the lap lanes doing calf raises and side bends and talking the latest diet they saw in "Us weekly"
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

The Venerable Bogatir X
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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Jan 04, 2009 8:45 pm

Oh the walruses claim their territory from 1000-1100 on Saturdays.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Tue Jan 06, 2009 6:20 pm

6 January, Tuesday lunchtime (5)

20 minute hill course on Treadmill--easy.

Just needed to get the hell out of the house and away from my laptop. This is going to be a long week. Will take 'exercise breaks' as Mahler calls them and move kookballs from A to B and do some other KB stuff here and there, throughout the rest of the day.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Wed Jan 07, 2009 7:50 pm

7 January, Wednesday, lunchtime (6)

Dicked around and did a few sets of doubles in the MP with 145#
20 minutes of Treadmill, hill course--moderate

Will get some more 'exercise breaks' with kookballs and perfect push-up handles.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Fri Jan 09, 2009 6:18 pm

9 January, Friday lunchtime (7)

MP 155, 5*1; 145, 5*2
One light band pull-up behind each set

My fancy pants gym replaced some of the Hammer and Nautilus equipment with TechnoGym 'Pure Strength' equipment. Curiosity got the best of me and I did about 15 or so sets of various presses and rows. The pressing machines were no better than the Hammer stuff, but the Row and Pulldown machines were surprisingly better, as I always thought the Hammer equipment wasn't bad at all as far as machines go. They also added this thing: http://www.technogym.com/gb/viewdoc.asp ... commercial and one of the better trainers was putting her client through some interesting prehab work....that's what it looked like to me anyway.

Ended-up being not such a bad little workout.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sat Jan 10, 2009 8:01 pm

10 January, Saturday morning (8)

SQ 135, 3*3; 225; 5*3
Hang Muscle SN 135, 15*1
24kg Kettleball SN 50 (switching hands at 5 reps), not timed
Reverse Hypers for some sets
Prowler pushing for some sets

I got some guest passes to train at the ultra shit hot cool gym that opened in a near-by town. Every bell and whistle one can ask for in terms of equipment, they have it. Well, I didn't see a tire. I was expecting to see a lot of super fit, athlete types, but there were more 'Biggest Loser' types than anything else.

Anyway, the gym rocks and I will get there a few times per month. It was my first time lifting on an OLY platform with real OLY equipment (smooth), first time on the Rev Hyper (very cool), first time I have ever done any kookball work in front of a mirror (I look awesome, as you'd expect) and the first time I pushed the prowler (brutal).

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Jan 11, 2009 6:24 pm

11 January, Sunday morning (9)

MP 155, 4*1;135, 4*3

Technogym Row 180, 4*8

Technogym Pulldown 180, 4*10

4 Supersets of Face Pulls and Tris

15 minutes of JS stretching--tough

4 Supersets of Weighted Crunches and gunz

Some more low body stretching


I only did 4, 'there and backs' of Prowler sprinting yesterday and I doubt there was even 250# on it. That kicked my ass cardio-wise and I'm really feeling it in the gluetes and hammies today. Pressing sucked today, but the rest of the workout was fast paced and I worked-up a good sweat.



Hot Tub

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Wed Jan 14, 2009 10:04 pm

14 January, Wednesday (10)

Morning at fancy pants gym:
SQ 135, 3*3; 225*3; 235*3; 245, 3*3--easy
10 minutes on Cybex Arc Climber--moderate/tough

Late afternoon in courage corner:
About 15 minutes of Double Swings, Double FSQ's and Walks with 2, 24kgs mixed in with band Ab Curls and Bear Crawls--easy

I typically grade my cardio or timed set shit as easy, moderate, tough or brutal but for some reason, I never do it with anything else. I am going to change that in order to keep metrics on myself of sorts, as too much of my training is merely maintenance vs. good, hard work. NTTAWW 'easy' workouts, they just shouldn't be the mainstay. I realize this is an entirely subjective method vs. using 1RM, ect, but I'm cool with that for the time being.

Onward to discovering The Perfect Ratio of BANG! to Hype!, MYSTYLE!

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sat Jan 17, 2009 8:39 pm

17 January, Saturday morning (11)

Holy shit was the fancy pants gym packed with the New Year's Resolution crowd.

7 Supersets: (easy/moderate)
MP 135*4
Pull-up w. Average Band*4

Seated Arnold Press with 45's, 5*5 (easy)
Low Row Machine 185, 5*5 (moderate)
5 sets of chest presses on assorted machines (moderate)
10 minutes on Eliptical thing (easy)

35 minutes of easy stretching, swimming hot tub, sauna

I don't think I've done the Arnold Press in 20 years. All of the Pavel talk on the nutball forum got me thumbing through BB again, where he recommends the drill--I can see why he recommends it. Give it a shot the next time you get a hankerin' for some DB pressing, lie-men.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Jan 18, 2009 6:50 pm

18 January, Sunday morning (12)

SQ 135, 3*3; 185*3; 205*3; 225*3; 245*3; 265*3; 245*3; 225*3--easy/moderate
New Leg Press machine 360, 3*8--easy
25 minutes of abs, gunz, hamstrings; various drills done PHA'ish--moderate

Easy low body stretch, swimming; sauna, hot tub

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Thu Jan 22, 2009 11:17 pm

22 January, Thursday evening (13)

5 reps each, 3 times through, non-stop:

2, 24kg MP
225# TBDL, touch and go
2, 24kg Double Swing to eye level, MAHLERSTYLE!
Birdball Pullover/Sit-up combo

Bunch of light band presses, upperbody stretching

LONG workdays this week and just getting over a stomach virus that started Sunday on top of that, so I've not done shit for training. This was a quick little session that got the blood flowing, worked up a light sweat and got the wind going a bit too.

My daughter had fun today:

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sat Jan 24, 2009 10:31 pm

24 January, Saturday morning (14)

15 min eliptical thing--moderate/tough
Hot tub, steam

We went to our closest friend's home for dinner last night. My buddy and I performed a cold-blooded execution of a liter of Revelstoke Canadian Spiced Whiskey and close to a 12 pack of beer over just a few hours. Needless to say, I felt like shit this morning and skipped going to the Xanadu gym for my fancy pants gym to just sweat it out real quick. I swear the hottie on the eliptical thing next to me was getting buzzed from the fumes of alcohol mixed with the copious amounts of testosterone I always put out. Will do something better tomorrow. Gonna sit on my fat ass and read Tate's "Strong(er)" tonight.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Jan 25, 2009 9:55 pm

25 January, Sunday morning (15)

20 minutes bike--moderate
10 minutes arm bike--moderate
30 minutes swimming, steam, sauna

That was it.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Tue Jan 27, 2009 8:24 pm

27 January, Tuesday afternoon (16)

4 Supersets (non-stop till all sets were done)--moderate/tough
2, 24kg Seated MP*5
32kg Row*5L/R

Got some chalk and went right into:24kg Snatch done OTWSTYLE! switching hands every 5 reps for 50 reps--moderate/tough

JS upper; Wall Squats; Spine traction on Stab Ball

Sucking wind almost from get go. Training has not been feeling good since getting over that stomach virus. Gotta keep swinging....

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Wed Jan 28, 2009 7:11 pm

28 January, Wednesday lunchtime (17)

20 minutes on CII, level 5: 3650m. Ho hummed the first 15 minutes and then worked it for the last 5. Kookballs later. Will edit the log if it's anything cool, but the plan is just some FREESTYLE! with the 32kg Bogatirball and some band ab curls.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Thu Jan 29, 2009 6:45 pm

29 January, Thursday lunchtime (18)

Horrible night of sleep last night, which is an oddity for me since taking up Holosync. Anyway, forced myself to the gym and did:

Seated OHP worked up to 145# and back down to 95# for a total of 40 reps.
Light band pull-ups, 5*2
Lots of shoulder mobility and some low body stretching.

More kookballs of some sort this afternoon for sure.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sat Jan 31, 2009 10:36 pm

31 January, Saturday (19)

I was going to hit the Xanadu gym to do some OLY shit and Prowler stuff, but it was such a beautiful day today, I took my wife and daughter hiking along the Minnesota River this morning. After running errands, I took them home and then headed off to the fancy pants gym:

7 Supersets: (moderate)
MP 135*3
Pull-up w. light band*2

5 Supersets: (moderate/hard)
New Chest Press Thing 80*5L/R
New Seated Row Thing 90*5L/R

5 Supersets: (moderate/hard)
Nautilus Dips 230*5
Nautilus Rows 360*5

Shoulder stuff with band.

35 minutes of steam, sauna, swimming, hot tub.

I focused on pressing as fast as possible and the pulls were done slowly. Aside from plate loading/unloading between couplets, rest between supersets was less than one minute, so this was a solid, goo burning session for a change. I would not be surprised to have DOMS in the pecs and tris as well.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Sun Feb 01, 2009 6:30 pm

1 February, Sunday morning (20)

SQ 135, 3*3; 185*3; 205*3; 225*3; 245, 3*3
Two count pause in the hole, 60 second rest between sets--easy/moderate

Hang PSN 135, 5*1--easy

DL 225*2; 315, 10*2
60 second rest between sets--moderate

35 minutes of FREESTLE! circuits: pull-ups (about 10 total); heavy ab work (to include sit-ups and get-ups with 40#); biceps; hypers. Done pretty much non-stop--tough.

Quick steam; swim; hot tub.

Squats are the Hatfield 'athletic stance' for now and are nice and deep per usual. I am going to slowly up the weight on these over the course of the year and will switch between this stance and the OLY SQ when I feel like it. I can move 315# very fast and I'd like to ramp-up to 10*5 with brief rest, ala GG's Volume DL routine over the course of the winter.

This was the best workout I've done in awhile.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Tue Feb 03, 2009 7:26 pm

3 February, Tuesday lunchtime (21)

5 Supersets:
MP 135*4
Pull-up with light band*2

Low body stretching and lots of shoulder mobility. Will play with my krazyballs here and there this afternoon as well.

Had some good DOMS going from this weekend's training sessions.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Wed Feb 04, 2009 7:36 pm

4 February, Wednesday lunchtime (22)

2000m CII (level 10), done in 9:14--moderate

Had to run some errands and by the time I was done, that's all I had time for at the gym. Might do some birdball stuff and planks this afternoon.

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Re: The Perfect Ratio of BANG! to HYPE!

Post by The Venerable Bogatir X » Thu Feb 05, 2009 6:58 pm

5 February, Thursday lunchtime (23)

Incline Press 135, 5*5--easy
Seated LC Curl + Arnold Press w. 45's, 5*5--moderate
CG Pulldowns 130, 5*5--moderate

Done in just over 20 minutes. Good enough little quickie. Some kettleballs here and there this afternoon, too.

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