_________The Despicable Quest__________

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

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Shafpocalypse Now
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_________The Despicable Quest__________

Post by Shafpocalypse Now » Tue Mar 30, 2010 2:13 am

AM

WU: Agile 8, Simple 6, + squat specific shit. took 20 min

BS: 45x10, 135x10, 225x5
315x5
335x5
355x5

-tried the band around the knees thing. I like the feel. This was the best feeling squatting session I've had in maybe 18 months.

GHRs:
5, 5, 5, 5

-this is going to hurt tomorrow. In fact, it hurts right now. I haven't done GHRs in maybe 18 months either.

Press: 95x5, 115x5, 135x7
-kinda quick

Ab work, rc prehab

PM

Swenson's 30 minute short form. I just noticed my disk is fucked up and I don't have the full 45 minute version. DOMs is setting in
Last edited by Shafpocalypse Now on Wed Jan 04, 2012 1:42 pm, edited 5 times in total.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed Mar 31, 2010 5:35 pm

Around noon: Took about an hour and a half.

Simple 6

BP:
WU: 135x3, 185x3, 225x3
[email protected] - this set kind of freaked me out with how easy it was. I was looking for 5.
[email protected] - continuing the trend of being able to handle more than I expected. I was hoping for 3.
[email protected] - felt good. My rep PR here is 15 for the last 2 years.

Push Ups: 50 reps for time. 5:24. I blew myself out on the first set, it looked like:
21, 4, 5, 5, 3, 2, 3, 3, 4
-not a good time, IMO.

Chin ups: 20 reps for time: 5:51 5, 3, 1, 1, 3, 2, 1, 2, 2
-this is a good 2 minutes faster than the first time I did 20 reps. When it gets down to 5:00 or under, I'm going to move it to 25-30 reps all total.

Some quick foam rolling for ITB, inner thigh, piriformis

Front Squat:
45x5, 135x5, 185x5, 225x5
-taking it easy. 225 was strong and fast

Sweat work:

Long Cycle C&J (2 16kgs) 3 sets of 20 reps, 1:30 rest in between
Jump rope: 30s on/30s off: 2Feet-90, AltFeet-87, Rfoot-67, Lfoot-66, 2feet-87
(number represents jumps)

Prehab: band TKEs, ring face pulls

Grip: supergripper + light block weight holds 2 supersets

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Re: Rusting Kettlebells and Broken Promises

Post by Holland Oates » Wed Mar 31, 2010 5:37 pm

Good stuff Shaf.

Going to steal that pull up workout idea.

How's the diet/weight loss coming?
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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed Mar 31, 2010 6:13 pm

Hanging around 252 right now, just have been kind of maintaining that. Got to get back on the stick.

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Re: Rusting Kettlebells and Broken Promises

Post by Holland Oates » Wed Mar 31, 2010 6:43 pm

Cool.

Dropping tonnage is one of the hardest things I've ever done. I went from 240 to 225 in no time. Took forever to get to 215 and then it took twice as long to get down to 205. But I'm not trying all that hard anymore. Just eating, running, balling, and seeing where it takes me.

Good luck brother.
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Re: Rusting Kettlebells and Broken Promises

Post by Bobby » Wed Mar 31, 2010 8:43 pm

A quick question:what do you mean when you write :bench press [email protected]? Is it 9 sets of 5 or have I missunderstood?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed Mar 31, 2010 8:56 pm

It's a notation for Rate of Perceived Exertion, or RPE.

I use Mike Tuchsherer's RPE scale.

10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.

RPEs below 4 are not important.

So, [email protected] means 1 set of 275 lbs for 5 reps at an RPE of 9 (@9)

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Re: Rusting Kettlebells and Broken Promises

Post by Bobby » Wed Mar 31, 2010 9:22 pm

Thank you! I have never seen that before,but it seems to be a good way to keep track of how each training session/workout is progressing.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Rusting Kettlebells and Broken Promises

Post by DikTracy6000 » Thu Apr 01, 2010 12:06 am

Ed Zachary wrote:Good stuff Shaf.

Going to steal that pull up workout idea.

How's the diet/weight loss coming?
I like that set number of pullups for time also. I've picked up a few of your ideas from your Shaf videos over the years. Halos with a plate or KB have been useful for my shoulders, thanx.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Thu Apr 01, 2010 1:06 am

Hopefully I can keep on track for the rest of the year. Consistency has been an issue.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Tue Apr 13, 2010 2:47 am

I really have to keep telling myself that I'm in for the long haul. PR poundages are not going to show up overnight. Or on the first workout.

Was in NY, NJ, and PA for spring break last week. No training.

Agile8 + squat specific shoulder stretches.

Squat: 135x5, x5, 225x5, x5, 315x5, 355x3
-felt like shit. L. Knee felt funky so I ended it there. A positive note, shoulder pain DID NOT affect my squatting.

Bulg. SplSqt: 2x12 each leg. No weight. Felt pumpy and burned.

RDL: 135x10, 225x8, 315x8. Stopped it there. Felt good.

Garbage Circuit

GHR: 5, 5, 5 (legs are shaking like hell from GHRs)
BB curl: 45x12, 95x8, 115x (felt pretty strong)
Light band hammer curl: 12, 10, (fuck, this burns)
TKE: 25, 25, 25 (each leg)

Sweat:

1arm kb swings: 24kgx 60s (35-36 reps) x2 (each arm)

JS flex routine. 30s of the brettzel.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed May 05, 2010 5:22 pm

Fuck it. I've been doing lots of conditioning work with the dry heave machine and a combination of slow running and hill sprints.

Back to the weights because I feel like a phenomenal candy ass.

Warm up: Defranco shit

Weakness circuit: PC+press, chins....just a few sets. Chins are getting better, did fucking 6 today, yay.

Prog pulls:
PC: 135x3, 185x3, 225x1, 235x1
DL: 315x3, 365x3, 405x3, 455x1 @8 - felt like dogshit, probably due to being fucking tired from fucking running like an imbecile before hand.

Oh, let's be cute and do some fucking kettlebell shit too.

C&J with 40kg: 5, 5, 5, 5, 5 - easy, but my hands aren't much conditioned to the heavier kb.

Several static holds: hollow gymnastics hold, plank, side planks, reverse plank (which I've been dabbling with and it makes things feel pretty good)

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed Jul 20, 2011 1:46 am

Reboot. Fuck you.

Bench: Ladder style 225x1/2/3/1/2/3/1/2/3 @7.5 to 8
Bent Row: 205x10, 215x10, 225x10 @9
Kroc row: 115x15 @9
Shrug: 225x10, 275x10, 315x10 @6
Bb curl: 45x15, 65x10, 95x10 @9
FSquat: 135x5, 185x5, 225x5, 275x3, 225x5, 275x3 @8

I have a monthly ceiling on how high I can push a lift until I get back into thing regularly...for example, bench is 255, front squat is 315. I have tended to push things too fast, so I'm putting a governor on things.

New TPB is rock solid. A pleasure to use.

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Re: Rusting Kettlebells and Broken Promises

Post by Blaidd Drwg » Wed Jul 20, 2011 4:49 pm

Shafman wrote:Reboot. Fuck you.

I didn't say anything, Dog.
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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Thu Jul 21, 2011 3:38 am

10:40PM to ~11:40 PM

60deg Inc BP: 135x1/2/3, 155x1/2/3, 175x1/2/3
SGDL: 135x5, 225x5, 275x5, 315x5
SSB squats: 155x5, 155x5, 245x5, 245x5

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Wed Jul 27, 2011 2:09 am

Sunday:

Bench: 225x1/2/3/1/2/3/1/2/3/4/5
Kroc Row: 115x12, x11

Monday:

Fuck me.

Tuesday:
Light kettleballin'
6 prowler runs (40 yard down/back/pushups on bar) - felt shitty afterwards.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Fri Jul 29, 2011 1:43 am

raging faggotry

Bench 60deg incline: 185x1/2/3/1/2/3/1/2/3
Chins: 20 total in 8 minutes
kettlebellin'.

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Re: Rusting Kettlebells and Broken Promises

Post by Old Mother » Sat Jul 30, 2011 1:59 pm

Shafman wrote:It's a notation for Rate of Perceived Exertion, or RPE.

I use Mike Tuchsherer's RPE scale.

10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.

RPEs below 4 are not important.

So, [email protected] means 1 set of 275 lbs for 5 reps at an RPE of 9 (@9)

That sounds like a really good idea. I may have to borrow this.

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Tue Aug 02, 2011 2:06 am

Rangefinding and I need to write myself out a cohesive plan for the rest of the year.

PC: 135x3, 3, 3; 185x3, 3, 3; 205x3, 3, 3
DL: 225x3, 315x3, 405x3, 455x3

Seated OHP: 95x5, 5; 115x5, 5; 135x5, 175x5, 195x3 - I hate this fucking movement
Incline BP: 205x5, 5, 5

Hanging leg raises: 10, 6, 5
Get up sit ups with 20kg kb: 5L, 5R, 5L, 5R all in one continuous set

Barbell curls: 45x20, 45x20, 95x10, 95x10
Band hammer curls: mini-band x 45s, x40s - fuck those burn. I do those as fast as possible without snapping the elbows.

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Re: Rusting Kettlebells and Broken Promises

Post by keyboardpress » Tue Aug 02, 2011 10:21 am

Shafman wrote:Rangefinding and I need to write myself out a cohesive plan for the rest of the year.
Inspiration

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Re: Rusting Kettlebells and Broken Promises

Post by TomFurman » Tue Aug 02, 2011 11:35 am

Shafman wrote:Rangefinding and I need to write myself out a cohesive plan for the rest of the year.

PC: 135x3, 3, 3; 185x3, 3, 3; 205x3, 3, 3
DL: 225x3, 315x3, 405x3, 455x3

Seated OHP: 95x5, 5; 115x5, 5; 135x5, 175x5, 195x3 - I hate this fucking movement
Incline BP: 205x5, 5, 5

Hanging leg raises: 10, 6, 5
Get up sit ups with 20kg kb: 5L, 5R, 5L, 5R all in one continuous set

Barbell curls: 45x20, 45x20, 95x10, 95x10
Band hammer curls: mini-band x 45s, x40s - fuck those burn. I do those as fast as possible without snapping the elbows.
Looks like an old George Frenn routine without the box squats,.... and 'colorful' social life.
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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Thu Aug 04, 2011 7:59 pm

3-Aug-11

Back squat: 135x10, 10, 10, 225x5, 5, 5, 315x5, 365x5, 405x1 - fucking shoulders feel like they are going to snap until I get warm. Same old story.

SG RDL + shrug: 135x10, 185x10, 225x10 (strapped up), 225x10, 275x5

Bradford Presses: 45x10, 65x10, 85x10, 95x10

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Fri Aug 12, 2011 3:02 am

All over the fucking map. Just exactly how a programming genius should be. Do as I say, not as I do.

My guy is getting closer and closer to CMS numbers.

Some weights.
Some heavyhands.
Just did Stand Up YRG today, fuck. I know why I feel stiff. Obviously the YRG fills an important niche.

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Re: Rusting Kettlebells and Broken Promises

Post by Dunn » Fri Aug 12, 2011 11:06 am

Shafman wrote: My guy is getting closer and closer to CMS numbers.
What ranking table? Are you gonna send him to the WKC worlds to compete since it is fairly close to you?

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Re: Rusting Kettlebells and Broken Promises

Post by Shafpocalypse Now » Fri Aug 12, 2011 1:46 pm

IKFF table.

He's close to CMS numbers in jerk and LC, we have some work on the snatch, though.

He followed 3 2 minutes sets of 6RPM with the 32s with a pretty breezy 4 minute set with the 24s at 8RPM with relatively short rest periods.

The biggest thing now is getting him to move closer to 9 and 10 rpms. He's 38, and wishes he'd have started at 28, and really loves kettlebell lifting. Third shift cop, too.

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