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

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Gin Master
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Re: ungay

Post by Gin Master » Mon Mar 28, 2011 8:51 pm

Took the week off on accident. Got a hell of a lot of mat time in.

I've decided it's time for...INSTINCTIVE TRAINING.*


*Meaning I now admit that I'm unlikely to commit to stick with any program for more than a week until summer is over.

***

1) warmup, complex A
20x8, 40x5, 50x5, 60x3, 70x3

2) 6 x 2-min rounds on heavy bag (1 min rest)

3) hammar curlz
Run the DB rack, starting with 69#

4) farmers
103#

5) 16 pullups

Blaidd Drwg
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Re: ungay

Post by Blaidd Drwg » Mon Mar 28, 2011 8:53 pm

I instinctively like this plan.
"He who knows only his own side of the case knows little of that." JS Mill

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Holland Oates
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Re: ungay

Post by Holland Oates » Tue Mar 29, 2011 12:53 am

Fun way to train.

Check out this site it may be something you could get into.
http://www.crossfit.com
:happiness:
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Re: ungay

Post by Blaidd Drwg » Tue Mar 29, 2011 12:55 am

Ed Zachary wrote:Fun way to train.

Check out this site it may be something you could get into.
http://www.crossfit.com
:happiness:

URADICKWEED.
"He who knows only his own side of the case knows little of that." JS Mill

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Holland Oates
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Re: ungay

Post by Holland Oates » Tue Mar 29, 2011 2:03 am

Charismatic megafauna wrote:
Ed Zachary wrote:Fun way to train.

Check out this site it may be something you could get into.
http://www.crossfit.com
:happiness:

URADICKWEED.
Yes I am. But in all seriousness, minus the @fit, it is a fun way to train, especially in the summer when beer and burgers are the ideal post workout recovery meals.
Southern Hospitality Is Aggressive Hospitality

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Re: ungay

Post by Blaidd Drwg » Tue Mar 29, 2011 2:06 am

we have that at my gym. it's called strongman, the less you think about it the better, also icy hot...the more icy hot the better. and tacky, lots of tacky.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: ungay

Post by Gin Master » Mon Apr 11, 2011 2:55 pm

Not much iron. Just mat time. I pulled 190kg for a few singles and doubles for the hell of it between partners during Thursday wrestling.

Yesterday's workout after lawn work: chainsaw fallen tree, haul it off, and build a fence. It went well because I didn't really start drinking until about 5:30. It ended at dark when I threw a branch hammer style into my tail light.

According to the @F Coastal guy, it will take me about 10 weeks to recover.

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Re: ungay

Post by Holland Oates » Tue Apr 12, 2011 2:38 am

Gin Master wrote:Not much iron. Just mat time. I pulled 190kg for a few singles and doubles for the hell of it between partners during Thursday wrestling.

Yesterday's workout after lawn work: chainsaw fallen tree, haul it off, and build a fence. It went well because I didn't really start drinking until about 5:30. It ended at dark when I threw a branch hammer style into my tail light.

According to the @F Coastal guy, it will take me about 10 weeks to recover.
Bwahahaha

I learned long ago to never drink while working outside I save it for after. I always tore something up.
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Re: ungay

Post by Gin Master » Mon Apr 18, 2011 7:32 pm

Update:

I haven't done shit else in a month besides walk the dog, play soccer with my son's team, wrestle, throw people, or use a chainsaw, sledge hammer, or grubbing hoe. Beer has been the recovery drink of choice. Last week, for the hell of it, I loaded a bar up to 80% of my may DL and pulled doubles between wrestling sessions.

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Re: ungay

Post by Gin Master » Fri May 27, 2011 7:16 pm

Looks like March 28 was my last day under the iron. Although I like the 1 on/14 off plan, I figured I'd get back to work.

Summer will be mostly Shaf-Daddy's Ladders (TM). Let the T do the work. I mean V.

warmup: LOLZ

a. push press 1/2/3,1/2/3,1/2/3
135,145,155

b. squat 1/2/3,1/2/3,1/2/3
185,225,275

c. weighted chins 1/2/3,1/2/3,1/2/3
25,35,45

x. carries
2x32kg- 3 trips to end of gym and back, 1 min. rest in between

Started light on everything because 1) I haven't lifted in forever and 2) this volume shit is supposed to take some getting used to.

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Re: ungay

Post by Gin Master » Fri May 27, 2011 7:26 pm

I'm posting the program here so I can throw away the sheet it's scribbled on now.

Su:wu K2E + mountain climbers
a. 2 KB FS
6/9/12,6/9/12,6/9/12 or 9/12/15,9/12/15,9/12/15
b. bulgarian split squat
3x10-15
x. KBS
breathing ladder

M: wu burpees + squats
a. axle press
1/2/3,1/2/3,1/2/3
b. DL variant
1/2/3,1/2/3,1/2/3
x. KBS/pushup
10/5,15/10,20/15,15/10,10/5

W: wu complex A, 3 sets
a. push press
1/2/3,1/2/3,1/2/3
b. squat
1/2/3,1/2/3,1/2/3
c. weighted chin
1/2/3,1/2/3,1/2/3
x. carries

F: wu: 5 min. pullup/pushup/squat
a. PC
10-15 mins., singles or doubles on the minute
b. DL
1/2/3,1/2/3,1/2/3
c. hammar curlz
2/3/5,2/3/5,2/3/5
x. OH situps

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Re: ungay

Post by Gin Master » Tue May 31, 2011 4:15 pm

Sunday: quick hit before the drinking began
wu: K2E on rings / mountain climbers

a. 2 KB FS
3/6/9,3/6/9,3/6/9
2 x 40#

x. KBS/pushup
10/5, 15/10, 10/5
40# KB. This would be a worthwhile ladder with more time.

***
Tuesday AM: quick on this morning. Will finish out the week on the volume/ladder intro before adding weight.

wu Clean the garage.

a. press
1/2/3 x3
135,145,155

d. snatch DL
1/2/3 x3
185

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Re: ungay

Post by Gin Master » Wed Jun 01, 2011 8:20 pm

Last night: did a quick, modded workout from that Coyote Point pdf.
* 10 KBS (40#)
* 1 ring pullup, 1 pushup, 1 gob sq

* 10 KBS
* 2 ring pullups, 2 pushups, 2 gob sqs

repeat up to 5

***

Today
wu complexes, squats, presses

a. push press
135 x 1/2/3
155 x 1/2/3
175 x 1/2/3

b. squat
225 x 1/2/3
275 x 1/2/3
315 x 1/2/3

c. weighted chins
25 x 1/2/3
45 x 1/2/3
50 x 1/2/3

x. farmers carries
2 x 110# for 40m, 2 trips

Squats always feel heavy when starting back. Otherwise, it was a good white workout.

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Re: ungay

Post by Gin Master » Fri Jun 03, 2011 8:27 pm

wu: 5 min. pullup/pushup/squat
5 rounds of 5/10/15 @50s, rest 10

a. PC
100kg on top of the minute for 15 minutes

b. DL
150kg x 1/2/3
170 x 1/2/3
190 x 1/2
150 x 1Hammies were tight. Wasn't going to force the triple after such a long layoff.

c. hammar curlz
23 x 9/12/15
32 x 9/12/15
23 x 9/12/15

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Re: ungay

Post by Gin Master » Tue Jun 07, 2011 4:02 am

a. FS
1/2/3
90, 110, 120

b. split sq
3x10 each

c. Press
1/2/3
50, 60, 70, 75

D. Sn DL
1/2
70, 90, 100, 110, 120, 130
1s
110, 90, 70

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Re: ungay

Post by Gin Master » Wed Jun 08, 2011 8:17 pm

Slowly climbing back up.

wu: KB stuff

a. Sq 1/2/3
120kg, 40, 60

b. push press 1/2/3
70kg, 80, 90

c. chin 1/2/3
15kg, 20, 25

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Re: ungay

Post by Gin Master » Thu Jun 09, 2011 8:40 pm

Went for a trail run this morning in the gay shoes (haven't run more than a few hundred yards in months, maybe over a year). It was nice. Got a nice blister after a half hour, so I packed the shoe with grass and headed back.

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Re: ungay

Post by Gin Master » Mon Jun 13, 2011 7:38 pm

No training last Friday because I had considered playing in a judo tourney. Coached the team this weekend. Didn't end up playing--there were a couple low level ninajs in my division but nobody worth paying the entry fee to fight.

Today

1. FS 1/2/3
72.5, 92.5
112.5 x 1/2
90 x 3
Wasn't feeling the triple. Still not there strength-wise.

2. press 1/2/3
50, 60, 70, 80

3. toes-to-bar
10, 8, 8

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Re: ungay

Post by Gin Master » Thu Jun 16, 2011 7:42 pm

Monday was it for the weights this week. We're having judo camp this week. Between evening camp, my own teaching, and squeezing in the odd afternoon session, I'll end up with 20+ mat hours this week.

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Re: F Couch

Post by Gin Master » Wed Jul 27, 2011 7:50 pm

I've had a few sessions I didn't write down but not many. After months of sporadic workouts, a nagging back injury, and general apathy, I recommitted.

#1 (Mon 7/25)

1. FS 90x5x2
2. P 70x5x2
3. SnDL 90x5x2
4. Axle drag curlz 80#x5x2
5. Farmers 88#x 60m x5

#2 today

1. FS 95x5x2
2. P 75x5x2
3. SnDL 100x5x2
4. Axle dclz 90#x5x2
5. Farmers 55#x 400m x 1
Multiple drops. This sucked.

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Re: F Couch

Post by Gin Master » Wed Aug 10, 2011 5:23 am

Last 2 weeks: 5-6 sessions of FS, P, Sn DL, curls, and carries. That was the primer to get back on the road to manhood.

Going back to OL work and squats. Due to my work and teaching schedule, I've spent very little time in the weight room the last six months. I'm getting about 10 mat hours a week. I feel good, but I can tell I've lost a lot of strength due to guys getting position on me who have no business doing so. So begins the road back to manhood.

1) PSn
5s (quick singles): 40, 50
2s: 60, 65, 70, 75, 80

2) PC on the minute
95x1x10

3) squat
5s: 100, 120, 130, 140, 150

I wish I could say all this shit felt light.

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Re: F Couch

Post by Gin Master » Wed Aug 10, 2011 6:56 pm

Got out of the gym at 11 last night, worked until 6:30, took a short nap, and hit the gym at 10 am. Sore from last night. Bar was moving slow on snatch. Started feeling better by the end of the session. Still very weak. Will take three months to get back to respectability.

1) PSn, work to heavy single
80. Sad.

2) PC, work to heavy single
100. Moved bar well. Got really dizzy standing up with it.

3) FS 5x3
60, 100, 105, 110, 115

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Re: F Couch

Post by Gin Master » Thu Aug 18, 2011 4:20 am

Mon

1. PSn up to 75
Took 20+ lifts between 60 and 75

2. PC, work to heavy single
110

3. Squat, 5x3
135, 225, 275, 295, 315

4. DL 531, 5s
125, 145, 165x6

Feels good to be lifting again. Feels bad to be moving CFer weights.
***

Today

1. PSn, heavy single
82.5

2. PC, heavy single
110

3. FS 7x2
70, 90, 100, 105, 110, 115, 120

Moved slow on the OL but better on the FS.

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Re: F Couch

Post by Gin Master » Mon Aug 22, 2011 7:50 pm

Friday 8/19

Pulled the hell out of the left trap. No WL. Winced through the rest of it, but it didn't cause any real problems.

1) Press ladders
1/2/3: 70kg, 75, 80, 85

2) DL, 3s day
140x3, 160x3, 180x6
Slowly creeping back from shit to suck.

3) hammar curlz
32#x10x2, 32#x15

***
Saturday- spent six hours in 107 degrees cutting trees with a chainsaw. Not too bad. I had a big ass burrito for lunch, a bowl of chips, and a pitcher of tea. Cops came when we shot a bobcat. Not supposed to do that in a neighborhood.

***
Today

1) PSn
Took about 12 attempts before working up to weight.
80x1x7

This seems like a small thing, but 80 was tough and inconsistent a couple weeks ago. The bar moved well. Setup is still sketchy, but things are coming back.

2) Press ladders
1/2/3: 75, 80, 85

I'd snatch one, press one, snatch one, press one. That's my conditioning.

3) Squat, work up to a good double
120, 140, 150, 170

Again, 170 shouldn't be a big deal, but, all things considered, it felt good to hit the double in my last BS session before a deload (felt like I just started the reload). This is the first workout in three weeks that I felt like I was starting to regain some strength.

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Re: F Couch

Post by Gin Master » Sun Aug 28, 2011 6:13 pm

Friday 8/26

1) PSn, work to heavy single
85

2) PC, work to heavy single
115

Progress. It's coming back.

3) press ladders
1/2/3: 75, 80, 85, 87.5

4) DL
150x5, 170x3, 190x5

DL is coming back, too.

***

Sat

Threw shot, WOB, LWFD. About 10 apiece.

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