The Knot of the Slain

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Dunn
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Re: The Washing of the Spears

Post by Dunn » Thu Jun 11, 2009 3:20 pm

High Velocity Lie-Nap! wrote:
jakeischillin wrote:Fuck... I'll be embarrassed to post my circuits from here on out.
Hank has succeeded the Green Ghost's training logs for rational training variety with consistent badassness.
Agreed. Reading this makes me feel like a pussy fo'sho.

Hank, since you have switched gears with your training have you noticed a decrease in size, strength, conditioning, etc? Just curious to see the effects of the diversified training you have been doing.

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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Fri Jun 12, 2009 3:10 pm

Thanks all. Dunn, I am following the Werwulf Ausgeklügelter right now, which is about as tactical as a motherfucker can get. I would say that my BP/MP is slowly declining but not so much that I couldn't quickly turn it around. DL and SQ are steady, DL maybe slowly increasing. I still try to pay that lift its due by pulling something sort of heavyish at least once every ten days. My conditioning and work capacity is improving and I really like to use odd objects, obscure implements and LCCJ along these lines. I don't really get too concerned with my physique per se, since bodybuilding is narcissistic faggotry of almost Crossfittian proportions, but I would say I've probably lost a little mass in the chest, and if I were to (not happening) give up good beer I'd probably be leaning out. If you want to see more of this kind of stuff, I'd have a look at my old Operation GLADIO log, where I was pushing myself even harder than I am now.

12 June 2009

BW 220#, SB 125#.

1. SB to Shoulder: 154 20:00
2. SB SQ: 128 10:00

That sucked.
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tough old man
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Re: The Washing of the Spears

Post by tough old man » Fri Jun 12, 2009 3:23 pm

Man you killed those squats! great job Hank!
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Re: The Washing of the Spears

Post by The Venerable Bogatir X » Fri Jun 12, 2009 4:31 pm

Hank Scorpio wrote:I am following the Werwulf Ausgeklügelter right now, which is about as tactical as a motherfucker can get.
That should be Hank's new sig.

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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Tue Jun 23, 2009 9:41 pm

21 June 2009

Ruck, 85#, 3mi. ~10,000' elev.

22-23 June 2009

Ruck, 85#, 5 mi each day. ~8,500'-9500' elev.

Subsisted on fresh trout, nuts, and snowmelt.
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Re: The Washing of the Spears

Post by jakeischillin » Mon Jun 29, 2009 3:58 pm

Sounds like a nice vacation.

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Re: The Washing of the Spears

Post by Hank Scorpio » Mon Jun 29, 2009 9:56 pm

Yeah, nothing like a heavy pack in the mountains and some good trout fishing.

29 June 2009

1. DL: 135#x5, 225#x3, 275#x1, 315#x1, 365#x1, 405#x1, 455#x2, 475#x1, 425#x5
2. Weighted Sit up: 100#x35
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Wed Jul 01, 2009 12:26 am

30 June 2009

1. BP: 135#x5, 225#5x10 (50/20 format)
2. LCCJ (2x24kg): 3:00 @ 7 rpm
3. 2KB CL (2x24kg): 3:00 (45 sec work/15 sec rest)
4. SN (24kg): 3:00 @ 20 rpm

About 2 min rest between each KB drill.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Wed Jul 01, 2009 9:54 pm

1 July 2009

1. JM: 15 min of Cotter/Maxwell/Wilson type stuff
2. KB Bent Press: 24gkx5x3 L/R
3. KB Goblet SQ: 24kgx10x3
4. Windmill: 24kgx3x3 L/R
5. Werwulf Ausgeklügelter SOYFlex: 10 min

Did a 2KB 1H Bent Press with 48kg for fun as well.

Just a little active recovery today.
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Re: The Washing of the Spears

Post by TomFurman » Thu Jul 02, 2009 2:38 pm

Werwulf Ausgeklügelter
Explain please.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Thu Jul 02, 2009 6:09 pm

Werwulf was a commando sort organization set up towards the end of WWII by Otto Skorzeny (I think). Not sure how well-developed they were, but I've been looking at some of the physical training I'm told they did: Der Werwulf Ausgeklügelter Lots of climbing, tumbling and bayonet focused stuff. Some flexibility, BB, cals and rucking as well.

SOYFlex is an abbreviation of a rough translation on my part, as it was hard to find a precise translation for the original. Basically, it comes out as "Sort Of Yoga Flexibility."

Basically I was doing a combo of cossacks, deep lunges and pigeon pose to loosen up the hips.
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The Venerable Bogatir X
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Re: The Washing of the Spears

Post by The Venerable Bogatir X » Thu Jul 02, 2009 7:02 pm

I am finally getting around to reading up on the Werwulf training. There's actually some really good stuff in there that I'm going to try with my knee rehab. The advanced shit looks incredible.

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Re: The Washing of the Spears

Post by Fat Cat » Fri Jul 03, 2009 11:13 pm

I ride no man's jock, but your workouts are very impressive Scorpio.
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Re: The Washing of the Spears

Post by Hank Scorpio » Fri Jul 24, 2009 3:59 am

Thanks, Mak.

Lots of travel recently, but I'm back in the mix IGx Liemen and Zoosexuals!


23 July 2009

1. DL: 135#x5, 245#x3, 330#x1, 405#x1, 440#x1, 485#x1
2. LCCJ (2x24kg): 3 x 1:00 @ 7 rpm
3. Mace Swings: 3x 1:00

Alternated the KB & Mace continuously. Nice combo. Gonna add HSQ next time.

4. Ken Cohen QG: 30 min

24 July 2009

w/u: c2x500m

1. KB JK (2x24kg): 3:00 @ 7 rpm
2. KB SN (24kg): 3:00 @ 15 rpm
3. Ken Cohen QG: 30 min

Not much sleep last night. So this was about all I could muster.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Sat Jul 25, 2009 3:15 am

25 July 2009

w/u: c2x500m (1:56)

1. CL: 135#x3x10
2. Wide Grip Dips: 10x5
3. Mace SW: 3:00 @ 20 rpm
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Tue Jul 28, 2009 8:34 pm

26 July 2009

1. QG: 20 min

28 July 2009

1. DL: 135#x5, 225#x3, 315#x1, 355#x1, 395#x1, 440#x1, 475#x1
2. LCCJ (2x24kg): 5 x 1:00 @ 7 rpm
3. Mace Swings: 5 x 1:00 @ 20 rpm
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Wed Jul 29, 2009 12:59 pm

29 July 2009

w/u: c2 x 500m (1:52)

1. CL: 115#x3, 125#x1, 135#x1, 145#x1, 155#x1, 165#x1, 175#1, 185#x1x15

175#-185# will be about the weight I'll use for the IGx challenge. Did each rep at the top of the minute.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Thu Jul 30, 2009 7:54 pm

30 July 2009

w/u: c2x500m

1. Pwr SN: 115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160#, 170#, 175#x1
2. Pwr CL: 115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160#, 170#, 175#, 180#, 185, 190#, 195#, 200#, 205#x1
3.Chin up: BWx8x3

Technique focused.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Fri Jul 31, 2009 7:03 pm

31 July 2009

w/u: c2x500m

1. Pwr SN: 95#x3, 105#x3, 115#x3, 125#x3, 135#x3, 145#x3
2. Pwr CL: 105#x2, 115#x2, 125#x2, 135#x2, 145#x2, 155#x2, 165#x1x5
3. Mace SW: 20kgx50
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Re: The Washing of the Spears

Post by Hank Scorpio » Sat Aug 01, 2009 9:24 am

1 August 2009

w/u: c2 x 500m (1:52)

1. SN Drill: 95#x3
2. Pwr CL: 105#x5, 115#x3, 125#x3, 135#x3x2
3. SN Hi Pull: 135#x2, 145#x2, 155#x2, 165#x2, 175#x2
4. OHS: 135#x3x3
5. Chin up: 5x2

Power CL finally feeling natural again. Going to keep working skill/technique with light loads for awhile and then move up. Seems like a good time to go for the OHS BW x 15 Challenge while I'm at it.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Mon Aug 03, 2009 5:21 am

3 August 2009

w/u: c2 x 500m

1. DL: 155#x3, 265#x3, 355#x1, 445#x1, 355#x3x5

Tired today.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Tue Aug 04, 2009 6:54 am

4 August 2009

w/u: c2 x 500m

1. Pwr SN: 20 singles up to 175#
2. Pwr CL: 15 singles up to 215#

Done on the top of the minute.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Thu Aug 06, 2009 6:53 am

6 August 2009

w/u: c2x500m

1. Power SN: 95x3, 105#x1, 115#x1, 125#x1, 135#x1, 145#x1, 155#x1x4
2. Power CL/JK (2/1): 110#x2/1, 130#x2/1, 150#x2/1, 170#x2/1, 190#x2/1, 200#x4/2
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Fri Aug 07, 2009 6:15 pm

7 August 2009

w/u: c2x500m

1. Power CL: 115#x3, 135#2, 155#x2, 175#x1x25

On the top of the minute.
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Hank Scorpio
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Re: The Washing of the Spears

Post by Hank Scorpio » Mon Aug 10, 2009 8:24 pm

10 August 2009

w/u: c2x500m

1. DL: 135#X5, 225#X3, 305#x3, 355#x1, 395#x1, 440#x1, 465#x1
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