Tuesday, June 29, 2010

Farmers are kewl

So I I've been way too lazy still with training, so tonight I forced myself to so something. ANYTHING. So I dragged my ass outside and did some light Strongman training.

Tire Thwackin'

4 x 8# sledge x 20

Farmer Walk

2 x 50ft x 105#/hand
4 x 50ft x 130#/hand
1 x 30ft x 130#/hand uphill to put the handles away

That was it. Felt a twinge in my left erector on the last walk, it's a bit tight right now. Ice and some wine are helping.

Wednesday, June 23, 2010

General we have the stock

  • Chokes...lots of them
  • Reverses from guard (second thing i ever learned)
  • Deadlift: 205x5/245x5/275x5
  • Back Raise: 5x20
  • Knee Raise Crunch: 5x20
Heavy-ish (well ok heavy for me) deadlifts worked out alright, the shoulder is almost healed. Trying to do hanging knee raises let me know i still have some serious re-habing to do there, but well do it slow. Maybe by the time i've lost enough weight to do pullups again my shoulder will be 100 percent, hehe. Feels like the weak link was actually in my wrist/forearm and not my shoulder, so we'll scrape it out a bit tonight and see what happens. Run().

Tuesday, June 22, 2010

Strongman Day!

Today, I got to plan the workout. We (Jessica and I) were a bit worried that it would have to be an indoor SM day, which would have meant a lot of grip work, which would have sucked after deadlifting yesterday. But, the weather broke and we got to go outside and play.

Tire Thwackin'

4 x 20 x 8# sledgehammer. Rest when the other person goes.

Crucifix Hold

4 x 25#/hand (32s, 37s, 42s, 30s). Weight was suspended on chains, and we held it by the chains. Rest when the other person goes.

Prowler Push/Pull (90# on the Prowler)

This started as a push/pull but ended up being a push low/push high. Rest when the other person goes.

push low 20yd, pull 20yd
2 x push low 20yd, push high 20yd

I was done after this. I think I'd have gotten 4 if I hadn't pulled the first one back, but the whole workout felt pretty good...

Monday, June 21, 2010

It's family fun time...

Lunch 5/3/1
  • Squat: 225x3/255x3/285x5
  • Situp: 5x25 Lo-Incline
  • Lunge: 5x10/Side
  • Back Raise: 5x20
Feeling slightly less paranoid about getting back into heavier lifting, heavier being relative, but yeah, getting back up over 300 doesn't worry me, how's that? Bodyweight assistance work is definitely an awesome beast, it just has a different effect on you overall. I actually don't miss dumbbell assistance work, at least i say that now. I doubt i'll ever go insane with it like p90x/crossfit/gym jones style, but that's alright. I'd rather be able to train as much as i need to rather than blow it all out on one workout just to say i trained hard. Sadly i'm too old to do that shit anymore. Better with age.

Finally back to it

It's been weeks since I've trained at all. Excuses kept popping up, mostly due to getting the house ready to sell, but now that it's on the market, time to get back to it. I left the next 2-3 weeks of training up to my wife, since I was too lazy to come up with a program. She kicked my ass with what she wrote. Here's Day 1:

A1. Deadlift

Did these Sumo.

10 x 3 x 315#, 1 min rest. Had to switch to conventional on the last one as I ran out of gas and started skipping rep 3 on the last few.

B1. BB Row

10 x 3 x 155#, 1 min rest. Probably too easy... but tiring on the lower back after the DL.

C1. Overhead Press

10 x 3 - 135#, 1 min rest. These devolved into push-presses the further along I went.

D1. Smith Machine Tricep extenstions

6 x 5 x bw

D2. Bent Press

6 x 5 x 45# per arm

Next session is strongman fun that I get to design. MUAHAHAHA.

Wednesday, June 16, 2010

Baby steps out the door

Wednesday 5/3/1
  • Bench: 155x5/175x5/195x5
  • Pushup: 3x10
  • Seated Row: 7Stack 3x10
  • Lots of brutal drills
  • And I mean brutal
  • Fast reps that involved picking people up
  • Got another stripe
And when I say light benching, I mean LIGHT. I wonder if i'll be able to do my 1 rep at 215 in 3 weeks. I imagine if I stick with the tennis ball work on the shoulder i'll be good. Really is amazing how that stuff works. It's weird, today was one of those days where I was telling myself I shouldn't train, I did anyway, and I don't feel...incredibly better afterwards. I'm glad I did it, don't get me wrong, I'm just nice and wrecked now. But it feels like it's working towards knocking the rust off from Monday. Ah whatevah. It's all training and it's all good. If I make it through tomorrow and hit all my training points, I make it through another week. Good enough.

Monday, June 14, 2010

here we go again...

Lunch (5/3/1)
  • Squat: 205x5/245x5/275x5
  • Situp: 5x25
  • Back Raise: 5x20
  • Wrestler Lunge: 5x10/Side
For some reason, the notion that it's E3 makes me want to train harder. "Some reason", yeah I'm being a puss, I know exactly what the reason is. But whatever...

Squatting felt a little tight, but that's probably because i haven't done a ton of mobility work on the lower body in the last 6 weeks. Amazing how when you have an injury, you stop everything and just focus on that...well, maybe you don't but i sure do. I'm not used to being sidelined like that, which was kinda shitty. I mean seriously, energy just sucked out of me by that...but i'm feeling the world better, just some slight nags, so we'll keep doing what we're doing and see what happens...Nice.

Wednesday, June 9, 2010


  • Prisoner Squat x10
  • Jumping Jack x10
  • Seal Jump x10
  • Cross Jump x10/Side
  • Pogo x10
  • Front Lunge x10/Side
  • Side Lunge x10/Side
  • Wideout Jump x10
  • Gate Swings x10
  • Knuckle Pushup 2x10
  • Diamond Pushup 2x10
  • Towel Neck Isometrics 3x5s Hi/3x5s Low
  • Close Grip Bench 105 4x8
  • Bar Curl 55 3x10
  • DB Row 35 3x8/Side
  • Ab Board Crunch n Punch 3x12
  • Ab Board Kneeup 3x10
  • Ab Board Medball Situp 6 3x10
Starting Martin Rooney's Ultimate Warrior Workouts, and i gotta say you MUST own this book if you're anywhere near a martial artists (even you capoeiristas who think you're dancers). Great workouts, great philosophy, and for 20 bucks it's one of the best presentations I've ever seen. Worth your time.

Rehab type work is tough. I'm trying super hard to not go crazy and push up bigger weights, but I need to remember i'm in it for the long haul. MMA training starts August or September, i'd like to be ready for that. I love it when a plan comes together...

This was not an easy workout, but that's mainly because after a month off i'm terribly out of shape. Martin Rooney said it best, "it's bodyweight exercises, if you can't even use that piece of equipment, i don't care what tools you got, it's probably not going to work." True that.

But i'm still going to get back to powerlifting movements at some point...Love my squats and deadlifts.

Tuesday, June 1, 2010

In this place, family means something

No log tonight, just some thoughts. It's been a while since i either trained or wrote alot of words, so what a great opportunity to do both!

I was thinking about that word family. It's funny, every professional organization i've been attached to loves to throw that word, and honestly, i believe they mean it. I think i'm just getting soft in my old age, but whatever, it happens to the best of us. Now, that said, i don't know what it is they mean by it, but they do mean it. I think it's just that for me anyway I have concept of what family...feels(?) like and maybe the business entity concept of family is just different. Maybe i need to learn harder what that feels like.

I'm not sure I want to.

I've been off the mats for a bit, out of the gym for longer, and out of the roda for an insanely long time. But you step back in/on and it's just kinda like...hey, good to see you again, how you been, etc. And life goes on. You don't get asked to leave, but then you don't really get asked to stay, it's just kinda like...you're there. Do your thing, tell us about stuff if you want to, i'm sure you will next time we go drinking again.

That works for me. It's nice to be training again. Call it your people, call it your tribe, hell go ahead...call it your family even.

Alright so that's not a ton of words and it didn't really go anywhere. I got tired somewhere along the way and it got late. I'll have some numbers to post again soon...nothing that'll matter hugely, but that's a different post for an earlier night.