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  1. #1
    Member Coach Dan's Avatar
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    Coach Dan's Workout!

    Took a Couple days off to do a full court press until the Arnold.

    Todays madness,

    Almost finished with my Density Cycle,
    for fun I decided to put my 25# Reps at the end of the session,

    It was actually well, not such a smart thing to do .

    Here's the numbers,

    11x13 Pendulms with 20# Clubbell®,
    5x13 Pendulms with 25# Clubbell®,

    Total Sets=16
    Total Reps=208

    RPE=7
    RT=6

    Putting the hard sets at the end really challanged my grip, I held on to the Clubbell® barely, mostly because I didn't think my partner needed any extra impetus to hurl.

    On Friday I will do my Death March with the 20's ahead of schedule.

    It will be a challenge, but probably easier than today.

    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  2. #2
    Banned Heisman's Avatar
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    Nice to see another kind of journal. Could you tell us about yourself (height, weight, age, best lifts, etc.) and your goals?

    Also, could you explain what you mean by density cycle, what the pendulums and clubbells are (are they kettlebells?) and what RT and RPE mean?
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  3. #3
    Member Coach Dan's Avatar
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    Cool Personal Info.

    Heisman,

    Thanks for noticing,

    I'm about 5'8, 185#, and Age 26. My Favorite lift is one I created called a Squat Balance. Which is done by balancing a Clubbell in your hand while performing a rock-bottom squat. I can do these with the 25# Clubbell now!

    My goals are to be as functionally strong as possible for my students, friends, and family. I will be at the Arnold Fitness Classic, helping to Showcase Clubbells.

    Clubbells are a tool used to develope Circular Strength.

    The Density Cycle is a progressive high-rep protocol that increases your reps while decreasing your rest periods, the diference is that it does so incrementally. The goal at the end of the Cycle is to be able to perform 100 reps with out stopping. We call it a Death March!

    RPE= Rate of Percived Exertion-how much the workout taxed you.

    RT= Rate of Technique-how well you maintained your form.

    More detailed info about me & Clubbells can be found by clicking my signature below.

    Let me know if you have any more questions,

    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  4. #4
    Banned Heisman's Avatar
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    This probably seems like a dumb question to you, but how do you do reps with the clubbells?
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  5. #5
    Member Coach Dan's Avatar
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    Bruiser Swipes!

    Here is a video link that can help answer your question, as movement can be difficult to explain in text.

    Bruiser Swipe(2.7mb)

    This is a very tough exercise called a Swipe performed with the Bruiser.

    It's the heaviest Clubbell made so far.

    Enjoy my friend,

    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  6. #6
    Registered User poita's Avatar
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    what a waste of time
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  7. #7
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    interesting.. i like the change... like what coach hale does in the sports secion....
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  8. #8
    Banned Heisman's Avatar
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    That's cool. Is that all you do with them? I'd imagine that would be a whole body workout.
    Last edited by Heisman; 02-27-2004 at 09:14 PM.
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  9. #9
    Member Coach Dan's Avatar
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    There is more!

    The clubbells are indeed a whole body workout!

    There are at 8 different types of exercise, and probably hundreds of exercises.

    I linked a new one for you below.

    Alright,

    the Arnold Fitness Classic is just around the corner, so I'm being conservative.

    Today's efforts,

    Cloverleafs only to save time.

    5 sets of 15 Mills with the 20# Clubbells.

    The real fun is going to be tomorrow when I do my 100 rep DEATH MARCH!
    It sounds gruesome because it is folks!



    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  10. #10
    Member Coach Dan's Avatar
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    Today's Conquest!

    Oh Yeah!

    I just finished my Density Cycle and completed my Death MARCH!

    I'd like to thank my friends and coaches Scott Sonnon for creating Clubbells and Doug Szolek for leading by example!
    Here is the details,

    The 100 Rep Death March:

    With 20# Pendulms,

    RPE=10

    My Technique started to fade on the last 20 Reps, but I held it together.
    I did the reps in less than 4 minutes without parking the Clubbells.
    I still had enough left over for some more power cleans,

    5x5 Power Cleans with a 122# Missing link from a boat anchor chain.

    It was a Milestone for me and now I can begin my OCS Competition Training with confidence directly after the Arnold Fitness Classic!

    Well after I recover from that of course.

    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  11. #11
    Banned Heisman's Avatar
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    Congratulations! How are you going to train from now on? Also, do you do any other lifts besides the clubbells, or is that it?
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  12. #12
    Member Coach Dan's Avatar
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    Thanks!

    Congratulations! How are you going to train from now on? Also, do you do any other lifts besides the clubbells, or is that it?
    Thanks!

    I'm going to be using a training Protocol called Phase IV.

    I like to play with odd objects such as these,
    5x5 Power Cleans with a 122# Missing link from a boat anchor chain.

    It's pretty thick, which makes gripping it difficult.
    Some of my favorite lifts require people.

    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  13. #13
    Member Coach Dan's Avatar
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    Active Recovery

    Wow! The Arnold Classic was %$#%ing awesome! I met so many great people and learned soo much by sharing CST with others!

    People like Dave & Laree Draper, Pavel Tsatsouline, Phil Phister, many mma fighters, arm wrestlers, Fitness Models, Personal Trainers, Promoters, Fitness models, and a few good men and women.

    I also lifted more Clubbells than most people do in a year! :shock:

    To conclude this chapter right I 'm going to say

    Time to do some Active Discovery!
    Working on a new Project having to do with what I did yesterday& today,

    Weighted ROM & Cloverleafs,

    Must weight till the body doesn't sound like rice krispies.

    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  14. #14
    Banned Heisman's Avatar
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    So what exactly are you going to do now?

    I can't believe you provided a link to rice krispies.
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  15. #15
    Member Coach Dan's Avatar
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    Snap, Crackle, Pop!

    Heisman,

    I will be using weight during my joint mobility drills.

    As far as the Rice Krispies link, that was for pure fun

    The Cloverleaf is a special joint mobilty drill that is very sophisticated, and requires alot of coordination.

    My other Clubbell is a Bruiser!
    Coach Dan,CST & Personalized Martial Art Coach
    Got Depth? Actualize your potential with Clubbells!
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  16. #16
    Member Coach Dan's Avatar
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    There it is!

    Today finally I got some different feedback from my body than just the Rice Krispies, left shoulder attachment soreness from can only be from the Arnold.

    I wonder if it is like a final release of arousal from the weekend allowing what is really going on with my body surfacing.
    Sort of like shaking off the General tension to reveal the specific tension underneath.

    Anyway I'm glad it is here so I can deal with it before the Delta CST.

    Did some weighted ROM & Clover Leafs,

    It was nice to get those special looks from strangers in the park.

    You know, kinda like catching a flying Bruiser, but not!

    Coach Dan,CST & Personalized Martial Art Coach
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