Reinvention 2016 - Marius Ursus

[Marius_Ursus]

I'm back, still injured, but better. At least the back is good enough to handle light squats and deads now.

1/18/2016
A little yoga

Front Squat
2x5x95

Low Bar Squat
1x5xbar
1x5x95
3x5x135 - Each rep done slowly, concentrating on keeping hips in proper lordosis, mindful of the snapping in my back, keeping lower back and hips angled correctly throughout

Press
3x5x75
2x5x65

Braemer stone (see my profile pic for an example)
10 throws per hand with 20 pounds

[RT1957]

In....

[Marius_Ursus]

Hey, Ron.

How's it hangin'?

[shaneinga]

Welcome back Bear. In man.

Nice front squats and back squats. I am going to have to look up that stone you are throwing, it looks like fun.

[Marius_Ursus]

Welcome back Bear. In man.

Nice front squats and back squats. I am going to have to look up that stone you are throwing, it looks like fun.

I don't think I spelled it right. Haha

It's just a river rock. The one we use in highland games weighs around 18 pounds.

[raynerd]

NOICE!!

In

welcome back Tom! Missed ya!

[Marius_Ursus]

NOICE!!

In

welcome back Tom! Missed ya!

I missed you guys, too. I finally had something to write about other than dumbbells bench and row. Haha

[Marius_Ursus]

1/19/2016

Get up/Get down
20

Standing and Sitting on Floor w/o Hands
20

Kettlebells (Supplemental strength work)

Clean and Press
3x3x16 kg (done as 1 clean + 1 press)

Goblet squat
3x3x16 kg

Clean and Press (done as 1 clean + 1 press)
3x3x24 kg

Goblet Squat
3x3x24 kg

Meditative Martial Arts Stuff

Punching/Kicking
Crescent Kick x 10/leg
Straight Punch x 20/arm
Front Kick x 20/leg
Chest Block x 20/arm
Side Kick x 10/leg

Meditation

Yoga

Meditation

[PtReyesGreg]

Hey Tom, welcome back! It's great to see you posting again. It looks like you're off to a good start with your programming.

[NorwichGrad]

Deja vu..

Didn't I just see you bitching about Keynesian economics?



2016 is the year to bitchslap gravity, Tom.

[piperdown]

Glad you're back and feeling somewhat better.

[shaneinga]

Doubling up the workouts daily huh Bear? Sounds good. I need to get into some yoga and meditation myself. Good for flexibility, core strength, and getting the mind right. Something I think we all need.

Great workout man.

[Marius_Ursus]

Hey Tom, welcome back! It's great to see you posting again. It looks like you're off to a good start with your programming.

Thank you. We'll see. LOL

Deja vu..

Didn't I just see you bitching about Keynesian economics?



2016 is the year to bitchslap gravity, Tom.

Probably! Ain't nothin' I hate more'n a buncha fuggin' politicians with no head for von Mises, Friedman, or Nash.

Glad you're back and feeling somewhat better.

Thanks, man, me too!

Doubling up the workouts daily huh Bear? Sounds good. I need to get into some yoga and meditation myself. Good for flexibility, core strength, and getting the mind right. Something I think we all need.

Great workout man.

Those were two different days.

Thanks.

[Jtbny]

Welcome back, Tom. Here's to a successful and injury free 2016 for ya

[Marius_Ursus]

1/20/2016

I decided to hit (Albany Strength) today during lunch. Good decision. I love that gym.

Hang Clean
1x3xbar
1x3x65
3x3x75

Power Clean
3x3x95

Clean
1x3x115

Hang Snatch
1x1x75
1x1x75
1x1x75

Deadlift (sumo)
1x5x135
3x5x185 - I think I could have kept pushing up to at least 225. I had a lot left in me, but I played it cautious. This healing has been a long time coming. I don't want to wreck it now.

Straight Leg Deadlift
2x5x135

Kettlebell Snatches
2x5x40 lbs L/R as 1 set per arm, switch, rest, set, switch rest...4 total sets, 2 sets per arm

[Marius_Ursus]

Welcome back, Tom. Here's to a successful and injury free 2016 for ya

Thanks, brother! I need to get at least one comp this year...throwing or lifting, I don't care. Just something

[Jtbny]

Thanks, brother! I need to get at least one comp this year...throwing or lifting, I don't care. Just something

There is a highlands games up here in Onandaga County every August Also, the moved the big PL meet from Rochester to Syracuse at the end of April. I'm sure there is other stuff closer but it would be cool to see you throw if you made it up here.

[Marius_Ursus]

There is a highlands games up here in Onandaga County every August Also, the moved the big PL meet from Rochester to Syracuse at the end of April. I'm sure there is other stuff closer but it would be cool to see you throw if you made it up here.

Onandaga County is probably a Buffalo Heavies comp? I'll look it up.

Oh, wow...not Buffalo Heavies at all. I was thinking of the games in Ithaca.

I've probably thrown with Bill, the coordinator for this one, but I don't recall the name.

http://www.cnyscottishgames.org/CNY_...mpetition.html

[Jtbny]

Onandaga County is probably a Buffalo Heavies comp? I'll look it up.

Oh, wow...not Buffalo Heavies at all. I was thinking of the games in Ithaca.

I've probably thrown with Bill, the coordinator for this one, but I don't recall the name.

http://www.cnyscottishgames.org/CNY_...mpetition.html

I'm going to go to it this year. Last year my meet was in the same day but not this year. I'm excited to check it out and bring my kids too. I'm always down for Irish/Scotish events

[Marius_Ursus]

I'm going to go to it this year. Last year my meet was in the same day but not this year. I'm excited to check it out and bring my kids too. I'm always down for Irish/Scotish events

I should be able to make it to that one. The only other competition I can think of in August is in Massachusetts. I'd rather go to the Cortland area to be honest. I'm almost in CNY now.

[raynerd]

Solid workout Tom, bunch of cleans, deads and SLDL's must mean the back/hip health is getting better. That's great man!

[Marius_Ursus]

Solid workout Tom, bunch of cleans, deads and SLDL's must mean the back/hip health is getting better. That's great man!

They are, thanks! I'm paying a lot of attention to keeping my lumbar spine and hips lined up right. My progression is going to be slow, so I can keep focusing on that form and not blow a gasket again.

[Marius_Ursus]

1/22/2016

Volume Push

Dumbbell Incline Bench Press
1x5x45
2x5x65
1x5x60
2x5x55
2x5x50
3x5x45

Standing Cable Crossover
1x5x30
1x5x27.5
2x10x25

Nautilus Nitro Seated Chest Press
1x10x95
1x10x90
1x10x85

Punching and Kicking Drills

Yoga

Nothing to report, just going through the motions.

[shaneinga]

Great looking workouts Bear. Those incline DB's are always impressive man.

[Marius_Ursus]

Great looking workouts Bear. Those incline DB's are always impressive man.

Thanks, dude. I'm feeling like I'll get another set of 5@65 next week.

[piperdown]

Solid workouts Tom.
Glad you're playing it smart on deadz after coming back from a back injury. No sense in re-injuring yourself.

[raynerd]

Beauty pressing Tom! Nice volume knocked out today!

[Marius_Ursus]

Solid workouts Tom.
Glad you're playing it smart on deadz after coming back from a back injury. No sense in re-injuring yourself.

Here's hoping I don't end up having to pick up my lumbar spine off the floor in 2016!

Beauty pressing Tom! Nice volume knocked out today!

Thanks. Today was a whim training session because I have don't a volume press workout in a long time.




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I forgot to mention above I've gotten back to my previous weight loss level and surpassed it since the first of the year. I'm at 203 right now. Still shooting for 185-190.

[PtReyesGreg]

Nice workout today Tom. That's some good weight moved and volume on those incline presses.

That looks like you had a good workout the other day too. Nice variety on the cleans. I'm thinking about adding in some power cleans at some point. They really hit the whole body in a good way.

[mirroroferised]

Welcome back man. Great to see you posting again