WORK

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

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Re: WORK

Post by Sassenach » Sun Mar 14, 2010 11:09 pm

Ed Zachary wrote: Going to bite the bullet and go back onto the fucking Fitness Protocol tomorrow.
Hahahahaha, sucker. =D>
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Re: WORK

Post by Holland Oates » Mon Mar 15, 2010 11:11 pm

Jezebel Jones wrote:
Ed Zachary wrote: Going to bite the bullet and go back onto the fucking Fitness Protocol tomorrow.
Hahahahaha, sucker. =D>
I know it. Didn't happen. Went to work. 3-15 10' walk 20' yoga Veterans series out of Real Men Do Yoga 3 full breaths each pose. Walked over and picked up a new gym key. I'm thinking a bit of the old 5x5 training template off the old Cable-Bar Guy site with dumbells modified for more reps is the key to getting me back under the bar. I'll use my cattleballs for it at home and dumbbells at Hooterville. Full body workouts 3 times a week. I fucking hate it but what the hell. And since Kansas is flatter than my wife's chest I can start doing some incline work on the tredmill. I've got to start doing 1/4 mile repeats soon as well.
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Re: WORK

Post by snatch grip » Mon Mar 15, 2010 11:19 pm

Ed Zachary wrote: So I'm thinking Old Rasputin Imperial Stout
How is that? I've been meaning to try it, and I think they even have it on tap at my local watering hole.

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Re: WORK

Post by Dunn » Mon Mar 15, 2010 11:20 pm

Ed Zachary wrote:
Jezebel Jones wrote:
Ed Zachary wrote: Going to bite the bullet and go back onto the fucking Fitness Protocol tomorrow.
Hahahahaha, sucker. =D>
I know it. Didn't happen. Went to work. 3-15 10' walk 20' yoga Veterans series out of Real Men Do Yoga 3 full breaths each pose. Walked over and picked up a new gym key. I'm thinking a bit of the old 5x5 training template off the old Cable-Bar Guy site with dumbells modified for more reps is the key to getting me back under the bar. I'll use my cattleballs for it at home and dumbbells at Hooterville. Full body workouts 3 times a week. I fucking hate it but what the hell. And since Kansas is flatter than my wife's chest I can start doing some incline work on the tredmill. I've got to start doing 1/4 mile repeats soon as well.

The fitness protocol has its place brother. In all honesty, a basic 5x5 (or whatever #) full body program 3x per week with limited rest between everything can really build you up in terms of volume. Building volume slowly for me is what has allowed me to make full use of my bum knee and shoulder. Toss in the Fitness Protocol maybe once a week, maybe in place of one of the 3 full body's and you should be fucking solid.

And I feel your pain on the running. I am edging back into it for assistance for the GS and it sucks. Trail runs (read inclines) are the devil.

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Re: WORK

Post by Holland Oates » Tue Mar 16, 2010 12:25 am

The Rasputin is good. I'd love to try it on tap. Thanks Dunn. I need more time with the iron and since it doesn't look like my left arm is going to magically start working right again I figure I'll just start over. Going to focus on unilateral work. Hit max reps or max weight for the left and just match it with the right. Lots of volume. Fuck I may get a pair of American flag Zubaz, a string tank top, some wrap around shades, and a wicked pump. And you are right the fitness protocol is just something to do and if I can get in 1 good session a week I'll be happy. Running trails is fun but all the extra work to get faster and stronger on the trail fucking suck. I think it's time to ease back to maintenance on the running and focus on rep strenght. Plus I've got a shit load of stuff I got from Mak that I want implement.
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Re: WORK

Post by Holland Oates » Tue Mar 16, 2010 1:58 am

3-15 Called into action. A double day. Good money. 50 L jabs 50 R straights 50 hooks 50 knees 50 elbows ea arm 50 uppercuts. Made my coffee and now I'm eating a bowl of Minute Rice brown rice, heat and eat brocolli and cheese sauce, dried cranberries, and peanuts. Feel like I've got a fucking tape worm. Can't get full.
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Re: WORK

Post by Holland Oates » Tue Mar 16, 2010 11:53 pm

Beat today. Shitty sleep last two days. If I get some more sleep and get up before the damned railroad calls I'm going to do the Wednesday complex before I go to work.

Tentative Plan
DAY 1
Heavy Cleans
Floor Press
ss w/
Renegade Row
Front Squat - (light speed day)

DAY 2
Complex
Clean-squat-jerk-half snatch-swing

DAY 3
Half Snatch
Front Squat - (medium to heavy day)
Double overhead press - (light speed day)
ss w/
Double cleans - (light speed day)
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Re: WORK

Post by Holland Oates » Thu Mar 18, 2010 4:31 am

3-17 Power clean/press 95-105-115-125x5 power clean/push press 135x3-145x3-155 3x3 - Run 5' @ 6mph 2% incline 5x walk 4 mph 1' @ 2% incline run 6 mph @ 15% incline - Cool down 5' run 6mph @ 2% incline - GHD sit ups 40-30-20-10. Glad I didn't go to the bar. I'm either a grumpy fucker or no less 3 fat fucks were giving me the fucking stink eye on 3 separate occasions tonight and I was only walking past the fucking bar. New South Park was good tonight.
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Re: WORK

Post by Sassenach » Thu Mar 18, 2010 12:29 pm

This looks like good stuff.

Were you carrying donuts?
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Re: WORK

Post by Holland Oates » Thu Mar 18, 2010 8:28 pm

Jezebel Jones wrote:This looks like good stuff.

Were you carrying donuts?
Thanks.

And no donuts.

3-18
Rest day

Sitting in the sun on the back porch sipping some cold beer. Going to make homemade meatballs and grill some goat chops while the old lady whips up some spaghetti later.
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Re: WORK

Post by Dunn » Thu Mar 18, 2010 10:45 pm

Ed Zachary wrote: 3-18
Rest day

Sitting in the sun on the back porch sipping some cold beer. Going to make homemade meatballs and grill some goat chops while the old lady whips up some spaghetti later.
That sounds about like the best damn rest day ever. Toss in a little action and a massage or two and you are in heaven sir.

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Re: WORK

Post by Holland Oates » Sun Mar 21, 2010 12:07 am

It was a good day Dunn. And it turned into 2 and almost three.

Went from sunny and 70 to low 30's and fucking snowing overnight. But I am undeterred. I needed some time off anyway.

Went to a funeral today. One of the saddest funerals I've ever been too but I'm glad I went. The world lost a ray of sunshine last Friday but everyone who was touched by him will remember the happiness that he shared with everyone who crossed his path.

So now after a bit of margherita pizza, coffee w/ coconut oil, and a bit of laying about feeling like a fucking piece of shit I decided to do a quick mini workout with my cattleballs.

Maxwell's Daily Baker's Dozen

16kilo 5 LCCPP
24kilo 5 LCCPP
32kilo 1 LCCJ
Said fuck it I'm going to jump to my biggest ball and either make some progress or fail miserably.

88lbs 3 ladders 1-2-3 cleans then jerks

Not unhappy with this. Couldn't even hold the 88 at lockout with my left arm a few months ago.

Picked up some D-3, Sam-e, coconut oil, and a multi vitamin today.
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Re: WORK

Post by Mickey O'neil » Sun Mar 21, 2010 12:12 am

Sorry to hear about your friend, EZ.

What kind of multi did you pick up?

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Re: WORK

Post by Holland Oates » Sun Mar 21, 2010 12:22 am

Mickey O'neil wrote:Sorry to hear about your friend, EZ.

What kind of multi did you pick up?
Centrum Silver. Not the best choice but something is better than nothing. I'm going to order some good stuff soon but I figured I'd better start back on something before I put it off any longer.

And thanks for your thoughts Mick. He has suffered for 2 years from cancer and now he is resting peacefully.
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Re: WORK

Post by Dunn » Sun Mar 21, 2010 4:17 am

Good work on the bulldog brother.

And peace to you and yours.

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Re: WORK

Post by grey » Sun Mar 21, 2010 4:56 am

Ed Zachary wrote:coffee w/ coconut oil
Great way to fuck up a cup of coffee. I tried it a few times and I'd rather eat it right out of the jar. But to each his own.

Sorry to hear about your friend. Cancer's a tough road.
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Re: WORK

Post by Holland Oates » Sun Mar 21, 2010 7:14 pm

Thanks Dunn and Grey.

The coconut oil wasn't bad in the coffee. Smelled it more than tasted it. The wife likes it in her hot tea.

In fact this reminds me I need to take my pills.
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Re: WORK

Post by Holland Oates » Mon Mar 22, 2010 3:16 am

3-21 Light harder than it should have been workout. Long cycle clean and press 16 kilo balls 5x 5-3-2 in under 5' without putting the balls down. Rest 1' 50 two hand swings nonstop w/ 24 kilo ball 1' 32"
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Re: WORK

Post by Holland Oates » Tue Mar 23, 2010 5:37 am

3-22 Late PM. Dumbell bench 1x10 25# 1x10 35# 1x5 45# 3 ladders 1-2-3 55# failed last rep w/ L arm. Incline push ups 20-15-20. Kroc rows 19 L 23R 10 ea arm. Alternating db curls 3x20 35#. Called to deadhead home so I said fuck it and quit for the night. May do more when I get home around 3.
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Re: WORK

Post by Holland Oates » Tue Mar 23, 2010 8:21 pm

3-23 Fuck Me I Wish I Was Dead Workout - 4rds - 10 sledgehammer strikes 1 Prowler out and back 90# 4 rds same with 180# 4 rds same 90#. First trips were hard but done quickly 2nd set of 4 were fucking BRUTAL. Lots of rest after the 2nd rd. Last 4 were a good finisher along with a double 45# plate farmers carry way the fuck back into the gym. I'm pooped.
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Re: WORK

Post by Dunn » Tue Mar 23, 2010 8:31 pm

Ed Zachary wrote: I'm pooped.

I read this as "I pooped". After reading the workout I would not have judged if you had a little "mud" on you.

That shit sounds rough Ed. Good job.

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Re: WORK

Post by Holland Oates » Tue Mar 23, 2010 8:57 pm

Dunn wrote:
Ed Zachary wrote: I'm pooped.

I read this as "I pooped". After reading the workout I would not have judged if you had a little "mud" on you.

That shit sounds rough Ed. Good job.
LOL

Thanks man.

It probably wouldn't be the first time I've finished a workout with a little "mud" on me.

My old philosophy was "it's not a true max effort set if you don't have to wipe afterward."
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Re: WORK

Post by Holland Oates » Thu Mar 25, 2010 4:49 pm

Way too many beers last night.

3-25
WOD - "I'm Going To Run You Down And Fuck You!"
Hamster run 5' increasing speed from 5.5 mph up to 6.8 mph
5' @ 7.5 mph finishing the last 30" @ 10 mph
5' dropped to 5 mph worked up to 6.5 mph back down to 6 mph to finish.

Felt good.

5 rds Rhadi "Super Knee Grow" Ferguson Super Arm Blaster Protocol.

This sucked. So run you down and fuck you turned into run you down and do the "man blanket." But I'm glad I did something. Called to work home.
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Re: WORK

Post by Holland Oates » Sat Mar 27, 2010 5:34 am

3-26 into 3-27

WPD
"Kupp's a much better ball handler than I"
kupp wrote:Descending set:
Line up KBs in following order 88, 70, 53.

Do snatches in the following manner
25 L/R 88, 70, 53
20 L/R 88, 70, 53
15 L/R 88, 70, 53
10 L/R 88, 70, 53
5 L/R 88, 70, 53

Takes anywhere from 30 min to 1 hour depending on how you want to approach it.
I use the 88 portion more for strength and the other two for conditioning.
^This guy is a motherfucker of the highest order, right up there with HVLN.

Couldn't do this as described. Didn't even attempt the 88.

Half snatch*
32k 24k 16k
Descending ladder
10-9-8-7-6-5-4-3-2-1

Example
10 L/R 32, 24, 16
9 L/R 32, 24, 16
8 L/R 32, 24, 16
Down to
1 L/R 32, 24, 16

Was going to do as describe with the lighter balls but once I hit 10 on the 32 with my left arm I realized I was no big dog and should have stayed on the porch.

*wrist wraps and hobo gloves-had to switch to thicker hobo gloves after sets of 5. Wore a hole in the thin ones and fucked up both hands.


Approximately 36 minutes.

The 16 was more mental masturbation than anything. Once I made it through the 24's the 16 felt like it was nothing. But it'll be good for my head when I start back doing timed sets with the 16.
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Re: WORK

Post by Sassenach » Sat Mar 27, 2010 5:45 am

Jesus fuck that looks brutal.
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