Hard Ni Sasete

[thruxton]

OK so 3 months of Ripptoe really was great. I got mega-strong.
But the adductors cried for mercy and my hips felt frozen, oil-less.

Mercy!

I tried different approaches but ran into obstacles, then no ideas =(

Gave some Rosstraining a try and now fully love it. Dabble, dabble, let's go:

SUN
1 arm DB clean and press
60lb 4X3

1 arm DB snatch
50lb 4X4

1 LEG SQ
3x3

SL deads
65lb 4X5

1 arm DB bench
50lb 4X5

pullups
20

farmers walk
50lb 3x2

core

MON
intervals
4x400
6x50

TUE
gpp + core
burpees x 30s
jacks x 30s
grasshoppers x 30s
5lb db high knees x 30s

3 rounds with 1 minute rest

core
hyperex +3kg
wheel roll
russians +3k
knee hugs

WED
track work
1.5 fast but untimed
2x100, 2x50

[thruxton]

THU
Strength Day

1 arm DB clean/press
60lb 4X3

1 arm DB snatch
50lb 4X4

1 leg SQ
3x3

gyms gonna close so:

SL deads
65lb 4X5
- superset -
PULLUPS
20

[thruxton]

FRI
gpp + core

3 rounds (goal is 4) 1m rest
burpees x 30s
jacks x 30s
grasshoppers x 30s
5lb db high knees x30s

core
hyperex +3kg
wheel
russian +3k
knee hugs

[thruxton]

week 2 - keep it going!

SUN
Strength + core:

1 arm DB clean/press
65lb 4X3

1 arm DB snatch (alt L-R)
55lb 4X4

1 leg SQ
3x3

SL deads
70lb 4X5

1arm DB bench
50lb 4X5

pullups
5x4

farmers walk
70lb 3X3

core
russians and wheel roll x 3

[thruxton]

MON

GPP + CORE

burpees x 30s
jacks x 30s
grasshoppers x 30s
5lb db high knees x 30s

getting better ->4 rounds!!!!
but unable to survive thru grasshoppers without rest ;/

core
russians, wheel, hypers and hugs
x2

[jmc53]

burpees x 30s
grasshoppers x 30s
hyperex +3kg
wheel roll
russians +3k
knee hugs
We might need some descriptions mate.
Interesting workout.
I like the idea of a dumbell clean and press - how are you liking those?

[Hank1962]

We might need some descriptions mate.
Interesting workout.
I like the idea of a dumbell clean and press - how are you liking those?


Ditto, Sorry for the lack of knowledge but I'm not familiar with grasshopper or burpees.

[thruxton]

We might need some descriptions mate.
Interesting workout.
I like the idea of a dumbell clean and press - how are you liking those?

I got the idea from Ross Enamait's Infinite Intensity. Using DBs bypasses the difficulty of form so you can just "get busy".

I do the clean and press with a hammer hold (palm in) from the floor, and then palm away/thumb in during press. I am glad I worked on getting the dead lift correct first, as it's tempting to use the arm early instead of using the hips/legs to push. This is a fun exercise!

As for my general physical preparedness:

You've probably done a BURPEE and didn't know it =)
1. Start from a squat position with hands on the ground.
2. Kick your feet back into the downward position of a pushup.
3. From here you will push up with the arms while simultaneously thrusting the feet up to the starting position. (you will essentially perform a pushup, as you return the feet to the starting position)
4. To complete the movement, explode into the air. (jump up with arms raised high). As soon as you land, drop back to step 1 and continue.

They should call these get dizzy and barf, but I am getting better at them.

A GRASSHOPPER starts from the pushup position. Bring your left foot up and under your body, across to the outside of your right hand. Alternate back and forth at a brisk pace.

I can not do these yet without a rest in the V position. There is no dignity in this but I know if I stick with it I can overcome =)

I hope these descriptions make sense. When I do core again I will add descriptions to the russians, wheel, etc.

Today TUE
I couldn't really get to the track for interval work. And besides, I think I hurt myself last week doing 100's and 50's so I just went for a run @ tempo+ for 20 minutes -- actually 18 minutes of tempo+ and then 2 minutes of just survival. I haven't run for mileage at all so perhaps adding this will be a good idea.

[jmc53]

Thanks for the descriptions.

[thruxton]

no prob mate =)

first time i tried burpees i felt strange (dizzy?) after just five of 'em. i knew something was wrong with my body. now i know that thing is conditioning. the easy free feeling and body movement that we all have as kids. that is my quest.

today WED was mind over body -- or was it body over mind??

track work:
4x400
4x100

too much time dinking around with Vista these past two days. coffee and computers =(!

at least i didn't chow down on hot pockets.

[thruxton]

a late night, after work trip to the gym. for the second day, just not a great workout.

but i don't care. i am telling myself to just keep it up; there will be good and bad days.

STRENGTH DAY -- currently doing 2x/w

1 arm DB clean/press
65lb 4X3

1 arm DB snatch (alt L-R)
55lb 4X4

1 leg SQ
unable to do these due to calf/hammie strain. maybe need to lay off running for a week (or two).

SL deads
75lb 4X5

1arm DB bench
50lb 4X5

pullups
5x4

farmers walk
70lb 3X2 failed on last (down/up, down/up, down and couldn't get up the stairs. grrr! these are fun though. feels like doing a strongman competition event =)

core
russians with 8lb coupled with crunches, and then wheel roll. 3 rounds.

russians = from a decline sit-up bench, hook the ankles and hold a medicine ball out in front of you, lean back and move side to side without relaxing your stomach (just the shoulder touch and go).

wheel roll = you've probably seen these at your gym. a little 6" wheel with a stick thru it. i'm weak, so doing these from my knees. i roll out so my body is parralel with the floor and then roll back in. ouch!

[thruxton]

GPP + CORE

burpees x 30s
jacks x 30s
grasshoppers x 30s
5lb db high knees x 30s

pinned in the 4th round

core x 3
russians, crunches, and hypers with 6lb medicine ball. wheel roll.

I can almost see my stomach through the fat. So far (only) a 4 pack is developing with an underlying jelly roll ruining the show.

Quite sickening!

...but if I hold my arms up high it goes away =/

Anyway, my goal is by mid-march to be lean-mean-fighting machine!!

[thruxton]

week 3 of sixers (six days a week)

i'm sure i am not doing a classic bulk/cut sequence, but doing rippetoe with low volume/high intensity did size me up: 4 lb of real muscle in 3 months.

and now with "infinite intensity" i am finding my belly - only a 4 pack so far but it's coming - and my jeans are falling off my hips, so i guess it's a cut phase.

but i don't know anything about bodybuilding. don't know anyone who does. i just enjoyed the strength phase and now want to feel like a kid again: agile, lean, quick, climbing rope like a monkey, all that. ross training is designed to give the mma enthusiast the engine and the gas, yet the only person i am fighting is myself so perhaps this is a silly routine. but i am on week 3 and enjoying the hell out of my new body.

SUN -- STRENGTH DAY

1 arm DB clean/press
65lb 4X3

1 arm DB snatch (non-alternating)
55lb 4X4

1 leg SQ
3x3

SL deads
70lb 4X5

1arm DB bench
55lb 4X5

pullups
20

core
russians and wheel roll x 3

[thruxton]

run 1 mile - 7:29

haha. used to run 5:30s in boots. such a slow-poke now!! but it felt great.

as me and my gf were leaving, it was kind of cool to see the high school kids gathering for their first day of track. the pain man cometh their way!!

[thruxton]

TUE AM
DENSITY TRAINING

this is my first time trying density training. what a blast!

mixed drill: run up and down hill, sledgehammer vs tire at top of hill 20x each side (right hand/left hand grip).

objective: as many times as i can

result: 3.5x

well i haven't run hills in a long time and i haven't ever used a sledgehammer, so i am glad this didn't kill me.

goal: i can see this being 5x within a month.

TUE PM GPP + MISSING LINK
3 rounds of GPP
burpeesx30s - jacksx30s - grasshoppersx30s - 5lb db knee highsx30s

3 rounds of missing link with core
fingertip pushupsx5
fist pushupsx5
pinch grip 10plates(2)x30s
chinnies
knee-hugs
vacuumx10s

WEIGHT 185.5 (-4.5) Woohoo =)!!

[thruxton]

RUN 1 MILE
7:11

4x100
more for pain than speed

[IdahoViking]

Burpees and squat thrusts are the same thing, right?

[thruxton]

Burpees and squat thrusts are the same thing, right?

add a hop-up and you are there =)

http://www.rosstraining.com/articles/burpeeclip.htm

the first time i tried these, i knew something was seriously wrong with my body. i can't imagine achieving this level of fitness, but my mutant buddy can do them for 14 minutes straight!!

[thruxton]

Strength training ain't strength training without progression.

So long day at work be damned....plus, I think I will go onto program II next week.

DB clean/press 70lb 4x3
DB snatch 60lb 4x4
1 leg squat 3x3
DB romanian deads 75lb 4x5
1 arm DB bench 60lb 4x5
pullups 20
farmers walk 80lb x3

[thruxton]

GPP + CORE

burpees x 100
10:59

3 rounds of core work:
russian twist (7lb ball)
wheel roll
hyperex (7lb ball)
v-ups
vacuum

I am getting rid of my gut at last!! =)

[thruxton]

STRENGTH TRAINING (PROGRAM II)

2 arm DB split snatch (front) 35lb 5x3
2 arm DB push press 55lb 5x3

superset (rest 60s)
1 arm DB bench 60lb 4x5
depth plyometric pushups 4x8

superset (rest 90s)
isometric squat 4x20s
plyometric squat jumps 4x10

single towel pullup 4x3
chinup 8

CORE (3 rounds)
7kg russian twists, 7kg crunches, plank walk x3, vaccuum x2

take some advil and call my mommy! ouch!!

[thruxton]

end of journal.

i think it will be easier to keep all this on iCal.

hopefully i can post any questions regarding Inifinite Intensity on the main forum.

Keep up the hard work everyone :)