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  1. #31
    Registered User DE_58's Avatar
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    That workout concluded my foundation phase. Not sure what comes next, got some thinking and talking to do with some people. My form on everything is much better after the last two cycles I've done. I actually got my uncoordinated self into a back bridge easily for the first time this week. I may be going into a West Side BB -type cycle or I may be moving to 5/3/1 with crossfit WODs/medleys at the end of workouts.
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  2. #32
    Conditional username bigfor15's Avatar
    Join Date: Oct 2003
    Location: Morgantown, West Virginia, United States
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    Time to lift heavy things in order to lift heavier things.
    Excuses are just tools of incompetence
    Used to build monuments of nothingness
    And those who specialize in the uses
    Seldom achieve anything
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  3. #33
    Registered User DE_58's Avatar
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    Haven't decided a program to jump to yet but wanted to press and do some random stuff today

    Barbell Snatch - 6x2
    Press 135x4 140x4 150x4 155x2
    1 round of [25 dips/25 chins/25 hanging leg raises]
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  4. #34
    Registered User DE_58's Avatar
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    Wrote up my 5/3/1 block and started it today at my new gym at school. Its a great gym and although I won't have direct coaching anymore there is a plethora of equipment, specialty bars, strongman implements, etc at my disposal to use. Gonna get creative with my medleys in the future incorporating some new stuff. First day in was squatting. I kept the 5/3/1 spreadsheet percentages but reduced my base numbers a bit to allow for momentum-building.

    8/24

    Hang Clean 10x2 @ 115

    Box Squat below parallel 185x5 215x5 245x8
    Form on point, cut the top set short at 8 reps. Hope to see the fruits of recent training in the coming weeks.

    KB Goblet Lunges 4x8 40lb 45lb 50lb 55lb
    Stabilizers were getting exhausted by the end of these. Still fighting to keep complete control of all movement.

    Medley - Forward and Backward Hops over 5-board/GHRs/Hanging Knee ups - [21/21/21-15/15/15-9/9/9] in 6:53.
    Great workout output here and I'm happy with this time.
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  5. #35
    Registered User DE_58's Avatar
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    Event Training 8/26

    Axle Press (tire bumper plates)
    Warm up sets of pressing strict and not
    195x1x2
    215x1x2
    245x2 soft belt only
    Continental Clean only
    195x5x2

    Farmers Walk
    220x50'x2
    220x100'x2

    Stone Rollups
    [205x4, load 205 to box, load 240 to box] x 3
    These are a move with potential.

    My program while I'm at school will have me in the gym 3x a week and training events every weekend or at least every other. If I don't train events I will be training another workout in my 4 workout split. One "week" is 4 gym workouts so I'll be rotating around and giving myself a little more time to recover.
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  6. #36
    Registered User BigBoss2's Avatar
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    very nice axle press d

    hope this program works out for you
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  7. #37
    Registered User DE_58's Avatar
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    8/28

    Speed Jerk - 8x2

    Press - 95x5 115x5 135x8

    Chins - 2x8 wide grip, 2x8 neutral grip

    Medley - Pushups/Handstand Hold/Bench Dips - 20/:40/20 for max rounds in 8 minutes.
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  8. #38
    Registered User DE_58's Avatar
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    8/30

    Power Shrug/Hang Snatch Combo 5x3/3

    Deadlift 275x5 315x5 335x8

    Seated Good Mornings 4x8

    GHR 3x8

    50 burpees, 25 KB Swings - was in a rush to class.
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  9. #39
    Registered User DE_58's Avatar
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    9/2

    Explosive Clap Pushup 3x8

    CGBP 160x5 185x5 210x7
    Dips 4x8 @ BW
    KB Squat High Pull 3x8 @ 55lb
    Conditioning - Escalating Density - Tire Flip 5:00 - 17 reps
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  10. #40
    Registered User DE_58's Avatar
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    9/3

    Squat Clean 5x2 @ 135

    Box Squat 225x3 255x3 285x6
    Form is on point and I had a few left

    KB Goblet Lunges 3x8 @ 55lb
    Control was perfect, my coordination and control with unilateral-type movements has gotten pretty sick. Gonna start doing Bulgarian Splits next 5/3/1 cycle and work to doing one-legged squats.

    Medley - Fran: 95lb Thruster/BW Pullup - 21/21 15/15 9/9
    Finished in sub-8 minutes. Conditioning is improving, this wasn't as bad as it was the last few times I did it.
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  11. #41
    Registered User DE_58's Avatar
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    9/4

    Speed Jerks 5x2 @ 155

    Strict Press - 95x3 115x3 140x8 PR
    Chins - Wide Grip: BWx8. Close Grip (Facing Palms) BW+10x8, Neutral Grip BW+10x8
    Medley - [10" Slater Log Viper Press:120lb/KB Snatch (alternating hands):35lb/DB C1&P:60lb/KB Swing:55lb] - 3 x [10/10/10/10] Each round done with 90-120s rest between and each round completed in 2 minutes. One of the more cardiovascularly taxing things I've done in a few weeks that I can remember. Damn!

    I'm pleased with where my strict press has been going in the last couple months. Gotta keep working it and develop a strong lockout to get my press numbers up there with the big boys!
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  12. #42
    Registered User DE_58's Avatar
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    9/6

    Hang Shrug/Hang Snatch 4x3/3

    Deadlift 275x3 315x3 365x8
    Seated Good Mornings 3x8 @ 125
    Reverse Hyper 3x6 @ +50lb

    Bunch of torso flexion/antiflexion work. V-Ups, Wall Planks, Incline Sit ups, etc
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  13. #43
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    sweet pr on the press d! nice work on deads as well
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  14. #44
    Registered User DE_58's Avatar
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    Originally Posted by BigBoss2 View Post
    sweet pr on the press d! nice work on deads as well
    Thanks man! I used to do all my reps from a dead stop at my shoulders but now I forgo the pause as I think its useless. I breathe at lockout and springboard down and right back up and its helping on the rep-work.
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  15. #45
    Registered User DE_58's Avatar
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    9/10
    Squat Clean 6x1 @ 155
    Box Squat 235x5 265x3 295x5
    KB Goblet Lunge 3x5 50lb, 60lb, 70lb PR
    Medley - Tire Step Up/Sledge Overhead Swing/Tire Flip - 4 x [10ea/10/1]

    Heaviest I've gone on the goblet lunges and the control was there. Easy medley today, quads were burning from the step ups. Building up to the pistol squat!
    Last edited by DE_58; 09-10-2012 at 04:22 PM.
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  16. #46
    Registered User DE_58's Avatar
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    9/11
    Explosive Clap Pushups 3x8
    Close Grip Bench 185x5 210x3 235x4
    Weighted Dips SUPERSET W/ KB High Pull - BWx8/50x6, BW+10x8/60x6, BW+15x8/70x6
    Medley - Pushups Alternating One Hand Palming Kettlebell/Log Rows/Handstand Hold against wall - 3 x [:60/:60/:60]

    Rough conditioning medley today. Shoulders/triceps/chest looking all ridiculously pumped after all was said and done. In and out in under 50 minutes.
    Last edited by DE_58; 09-12-2012 at 10:52 AM.
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  17. #47
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    9/12 - Three straight days of training is catching up to me!

    Hang Shrug/Snatch Combo (one rep is 1+1) 4/3/2/1
    Deadlift 300x5 340x3 390x4
    Seated Good Mornings 3x5 @ 135
    Glute-Ham Raise 3x12 @ BW

    Deadlift form has dramatically improved from where it has come from. I'm excited to see what the next phases of 5/3/1 bring for this lift after I push the percentages up a bit. No conditioning today, but I did do a lot of back bridge and planche work this evening. Working on the back bridge walkover and the planche to handstand (handstand is still over the horizon) to add to my list of olde-time strongman tricks I wish to build.
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  18. #48
    Registered User DE_58's Avatar
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    9/20

    Speed Jerk 145 2x2, 195 1x2
    Press 115x5 130x3 145x3
    Chins (Neutral Grip) BWx5, BW+15x5, BW+18x5
    Medley - Energy Systems - 50 Bench Dips/50 Jump Rope Hops/20 Burpee-to-Pullup/20 Hanging Knee Ups in 6 minutes
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  19. #49
    Registered User DE_58's Avatar
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    5/3/1 Cycle II

    Deadlift 5/3/1
    W/U - Jumps
    A - GHR
    B - Leg Raise (Knee to Elbow)

    OHP 5/3/1
    W/U - Speed Jerks
    A - Pullups
    B - Dips

    Squat 5/3/1
    W/U - BW Squats
    A - Bulgarian Split Squats
    B - Reverse Hyper

    Bench 5/3/1
    W/U - Pushups
    A - Bent Row
    B - DB OH Press SS/Face Pulls

    Reps for assistance
    A - 2x12 static; 3x8 static; 5x5 increasing; deload
    B - 3x12 static; 4x8 increasing; 3x10 static; deload
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  20. #50
    Registered User DE_58's Avatar
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    9/25

    Deadlift - 275x5 315x5 335x7
    GHR - 2x12
    Hanging Knee-to-Elbow 3x12

    Also went on a brief hike of roughly one mile.
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  21. #51
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    9/26
    Speed Jerk 135 4x2
    Press 140x6
    Chins BW 2x12
    Dips BW 3x12
    Medley - 15 Log Clean and Viper @ 120lb/30 Face Pulls/400m steady run - one round.
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  22. #52
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    10/1

    BW Squat - 3x20
    Squat - 255x7
    Bulgarian Split Squat (rear foot elevated in a monster band) - 2x12 ea
    Reverse Hyper- Machine+50 3x12
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  23. #53
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    The unilateral squatting really ****ed my week up! Quads/hips/glutes/hams have been painful to the touch all week from two measly sets. I've also been pretty ill since Tuesday, so I've spent a lot of time recovering/being lazy and I hate it.

    I'm thinking of starting a nutrition log, with the parameters of a $10/day budget for ALL food/goods consumed, and the goal of being a shredded monster @ 220lb.
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  24. #54
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    Been sick/busy for the past two weeks, barely have trained. Couldn't have trained in the health I was in for a week and midterms were (and continue) to rape me. Had a good one today though:

    Warmup/Foam Roll
    Hang Clean/Hang Snatch Combo 3/3, 2/2, 1/1

    Deadlift 315x3 345x3 375x5

    GHR 3x8
    Superset with
    Hanging Knees to Elbows 4x8

    Escalating density Farmers Walk - 130lb, 5 minute duration. 20 turns or ~1000' Turns at what was roughly estimated to be 50', but that should be taken with a tolerance of 10' each way.
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  25. #55
    Conditional username bigfor15's Avatar
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    I've had the brainfog and gunk going on for the past week, too. Take it easy until you're back in good health.
    Excuses are just tools of incompetence
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    And those who specialize in the uses
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  26. #56
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    Press 155x3
    Used chains to load pullups and dips. L = little chain, B = big chain
    Pullups - wide grip BWx8, neutral grip L x 8, 2L x 8
    Dips - B x 8, B+L x 8, B+2L x 8, B+3L x 8
    Medley - [KB Windmill/KB Thruster/Handstand Hold] 7(ea arm)/7/7 3 rounds in 6 minutes.
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    Squat 280x3
    Bulgarian Split Squat (back leg in band) - 20lb KB 3x8
    Reverse Hyper - 4x8
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    next competition: http://www.nastrongman.com/pdf/2012/HftHv2.0entry.pdf

    nutrition today: filet mignon, flank steak pinwheeled around fresh spinach and provie cheese, 1.5c rice (225g carbs) (uncooked) mixed with sauteed mushrooms and garlic toasted in the toaster oven. couple protein shakes, a supreme protein bar.
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  29. #59
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    Been plugging at it. School/etc is draining away my existence doe. I will survive!

    11/7
    Bench 260x2 PR
    Inverted Rows 5x5 w/ increasing weight
    DB OH Press SS Face Pull 3x10/10
    Gripper work

    Looking for the >300lb overhead at this competition on 12/1. Pressing strength has gotta be there, glad my bench has taken off this year.
    Last edited by DE_58; 11-07-2012 at 01:27 PM.
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  30. #60
    Conditional username bigfor15's Avatar
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    Glad to see you're back. What's your overhead at now?
    Excuses are just tools of incompetence
    Used to build monuments of nothingness
    And those who specialize in the uses
    Seldom achieve anything
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